a.m. 25 minutes elliptical.
Got up super duper early to do this and make an ungodly early meeting. Got in and meeting moved to 9 a.m. Oh well.
over lunch
cable abs 4 x 15
side bends 3 x 15
ab machine 2 x 15
decline sits 1 x 50
bike 40/20 intervals 15 minutes
Was undressed in the locker room, about to get in the shower when a woman in her mid 70s came walking in. “oops, guess I’m in the wrong place” she said, and turned aroun.
she totally did that on purpuse, silverback eyecandy.
benchin
raw warm ups 140 x 10, 230 x 8, 320 x 3, 3 board 410 x 3
shirt on 3board 500 x 2, 2board 590 x 2, 1 board 660 x 1, 2 board 720 x 0
weight is just moving slower for me, and feeling heavier. little bit from dieting, little from shoulder issues. Still feel good for a PR opener come meet time.
raw 3 board 410 x 3, 460 x 3, 500 x 1 (lame)
full range 320 x 10
You’re going to open your bench with a PR attempt? Yowsie.
So far opening with a PR has worked for me. Do a meet every 5-8 months, I get that much more stronger/confident. This might be running out, at least with my current shirt though. Plus the fact my 20+ lbs of fat loss had added about 2+ inches to my belly bench ROM.
You keep this fat loss going and you’re going to need a shiny purple Speedo.
Git, I am a long way from striated glutes.
Today’s upper back stuff:
rows 135 x 10, 225 x 10, 285 x 10, 335 x 6, 315 x 10
chins 3 x 6 (didn’t know these were possible)
shrugs 5 x 12-15
hammer strength hi-row 3 x 12
face pulls 4 x 15
preacher curls 5 x 10
hammer curls 3 x 12
bike 30 minutes
[quote]giterdone wrote:
You keep this fat loss going and you’re going to need a shiny purple Speedo.[/quote]
gross.
HEY! The purple speedo is AWESOME!! We are all children of the 80s, we should appreciate the fine appeal of spandex and neon, or better still, neon spandex.
Pete, you’re a f##king beast. I think the fact you have no fear of opening with a PR says a lot about the winning frame of mind. It’s something I don’t have.
Respect.
Thanks Canada_K
this a.m 25 minutes elliptical
hard to get out of bed after last night’s game
what game? there was a game yesterday?
Good man, getting up and doing cardio this morning.
setting up training a little differently for squat and dl, one heavy day of squatting and pulling, one light assistance day, today was light assistance
raw box squats 365 5 x 5
gms 5 x 10 @ 275
leg press 5 x 15
leg curl 3 x 12
cable abs 4 x 15
decline sit up 3 x 15
back extension 4 x 10 w/45
bike 40/20 intervals 12 minutes
30 minutes elliptical
Got in a fender bender a couple of weeks ago, finally got an estimate and realized I wouldn’t be able to cover it all out of pocket. When and why did Detroit steel turn to plastic bits? So this morning worked from home while waiting for insurance guy, then went to the local gym to do the following:
external rotations/light curls/dynamic stretching for shoulders x a million
bench x bar x million
DE bench 3 x 3 w/185 + dbl minis, 6 x 3 w/225 + dbl minis
dumbbell bench 100s x 10, 125s x 17
rolling tris 4 x 8-10 w/115s + mini around back
hammer inclines 2 x 15
land mine presses 45 x 12, 70 x 12, 80 x 12
diamond pushups 3 x 10
rope down/extension 3 x 12 each
three way laterals at cable station 3 x 10 each
more shoulder/bicep tendon rehab stuff
elliptical 20 minutes
shower, shake, off to meetings
I like how you used Db’s bigger then kimbakimba for rolling tri’s
nice work.
I like the pull ups from last week.
Thanks Kevin. Feeling pretty dang good. One thing I noticed today is I never felt gasses, even though I was moving at a very very fast pace today (all 30+ sets done in less than an hour). Cardio, conditioning, etc feeling pretty good, especially for being 5 or 6 weeks out from a meet. Trying to find that happy balance where I am getting stronger but feeling good through out the day as well.
Another thing I am focusing on is quality of sleep. Between work stress, kids, money stress, plus probably a bit of apnea (damn I need to get that nose surgery) my quality of sleep hasn’t always been the best. But I am putting focus on 7 hours of steady sleep each night right now. Unfortunately that means sometimes missing out on ‘quality’ time with my wife, some nights:(
hamstrings were tight as shit from Monday’s rep work and from sitting in meetings at work
stretching x tons
leg raise 3 x 10
squat bar x 10, 145 x 10, 235 x 8, 325 x 5, x 4, add loose Pro briefs and wraps 415 x 3, 505 x 3, 595 x 1, 645 x 1, was gonna do another but was too excited to try out new Pro DL suit
Got suit partially on, then it ripped while training partner helped me, time to send back, again
Pulls 345 x 3, 435 x 2, put same loose briefs on because hips felt like shit. Never tried pulling in them before so every set was a PR. 435 x 1, 525 x 1, 615 x 1, 665 x 1.
Most straight weight from the floor since October. Felt fairly easy.
conditioning/cardio
sled ‘sprints’ 90lbs x 40yrd x 4, 135lbs x 40yrd x 6
elliptical 30 minutes, did some intervals in there.
walked into my morning meeting today and was asked to take a promotion, woo hoo.