Still enjoying my time here in Florida. Haven’t hit the gym all week but I’ve walked a fitness trail a couple times and went through their bodyweight movements just to feel less guilty about loosely eating and drinking on vacation (read: binge eating/drinking). We are having a great time and spent most of today on the beach and then playing in the pool back at our house rental.
It is currently -38C/-36F with the windchill back home, so it is a great time to escape the great white North.
I also bought some Halo Top and have only tried the peanut butter so far (quite good), going to be trying a couple different flavours over the next few days.
Today we hit some outlet stores and the Nike outlet had 1 pair of Romaleos on clearance in my size! @Despade Not my first pick in colour but I got them for $84.74 after tax, so who gives a shit about the colour. Planning to hit the gym a few times this week as it is calling for a little cooler temps and some rain.
They are, however, Romaleos 3, so I guess I’m a fuck boy now? @khangles@guineapig
@guineapig - Ya, I looked around for 15-20mins and didn’t see any lifting shoes other than the odd pair of Metcons. The store was busy and the shoes were unorganized. Got lucky and found just a single pair that happened to also be in my size. I guess it was meant to be lol Squat gains incoming.
Today I found a decent gym about 15mins away with a good blend of free weights, machines and cardio equipment (not that I plan on using it).
Decided this week that I’d do a few workouts from 5/3/1 for bodybuilders from Wendlers forum. Since I have access to some equipment I wouldn’t normally and I don’t have my belt or sleeves to feel comfortable working up to a 1RM using the conjugate method.
SQUATS
45 x 5
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
225 x 10
Squat shoes felt GREAT. Everything grooved nicely, knees felt like they tracked well and it felt like I hit depth easier than usual. 405lbs for a triple felt heavy, but that was after a week of not working out, beltless, and sub par diet with plenty of drinking over the last week, so it was expected.
LEG PRESS
315 x 15 x 5sets
ISOLATED SINGLE LEG CURLS
50lbs x 15 each leg x 5sets
LEG EXTENSIONS
110lbs x 12 x 4sets
AB WHEEL ROLLOUTS
12 x 4sets
Good workout, ended up taking just over an hour as I didn’t superset anything. It was a big gym and it was pretty empty. I’ll be going back tomorrow and the next day before sitting in the car for another 30hrs to get back to the frigid cold weather…
Haha, fairly accurate except for the last BBQ of the season. We never stop BBQ’ing, just need to shovel 'er out.
Also, on that note. I just got out of the pool and heard that apparently there is a “Hypothermia Warning” in Florida right now because it is going down to 32F/0C tonight with the wind chill and that Georgia is calling for 4-6" of snow and has declared a state of emergency.
Sorry 'murica, for bringing a touch of Canada with me!
Met a few awesome people at a country bar last night. It was line dancing night (which I don’t know how to do), so our improv was attracting some attention. Plenty of 25cent beers (from 7-10pm, then 2for1), 1 disgusting American Whiskey and gingerale and several rounds of “lemon drops” later we made some friends. Ended up going to the shooting range with one of them today which was amazing. First time shooting an assault rifle. Shot some skeet as well.
Did not work out today because I’m feeling the last few shots from last night. I’ll try to make it to the gym tomorrow for one though.
Dead serious. Apparently it has been years since they have seen these temperatures and Georgia very rarely sees snow, and never this amount of accumulation. They have asked all people with 4 wheel drive vehicles to come forward with their information so that in case of emergency they could be contacted to provide emergency transportation.
Makes sense though, why would they have a fleet of snow clearing equipment on standby for a 25+ year event?
The US varies greatly in weather. I’m in the Midwest and we’re used to temps that range from -20 to 115 F. It’s also not too uncommon to experience weather from multiple seasons in one day.
Workout 2 in 2 weeks of vacation. Half the group wanted to do a bit more shopping before we leave Florida tomorrow so they dropped me and one more off at the gym and gave us about 2 hours in the gym. So I did quite a bit more volume than usual. Legs are still quite sore from my last workout. I’m happy to hit it hard again today as I’ll be sitting in the car for another 30+ hours over the next 2 days.
BENCH PRESS
45 x 5
135 x 5
185 x 5
225 x 3
245 x 5
285 x 5
315 x 3 ← I had a nice, elderly gentleman offer to spot me on this set so I really didn’t want to get close to failure. An easy 3 reps, 7RPE.
225 x 10
Rear delt raises in between sets. 10lbs x 10.
STANDING OHP
45 x 5
95 x 5
115 x 5
135 x 5
185 x 3
205 x 3 ← OHP has been absent from my program for a bit now, this felt heavier than I would like to admit. Borderline grindy.
185 x 4 ← RPE 9.5
135 x 5
BENT OVER BB ROWS
135 x 10
185 x 10
185 x 10
185 x 10
185 x 10
DB FLYES
40lbs x 10 x 4 sets
NAUTILUS PULLOVER MACHINE
120 x 10
145 x 10 x 4sets
LAT PULLDOWN (Wide Grip)
100 x 10
140 x 10 x 3sets
HAMMER STRENGTH ISO LAT FRONT PULLDOWNS
45’s x 10
90lbs x 10 x 2
45 x 10
DIP MACHINE SS/ PREACHER CURL MACHINE
145 x 10 / 110 x 10
130 x 10 / 90 x 10
145 x 10 / 90 x 10
145 x 10 / 70 x 10
HAMMER STRENGTH CHEST SUPPORTED LOW ROW
45 x 10
70 x 10
70 x 10
70 x 10
15-20mins Stretching and foam rolling. Good workout, I’m pooped. Lots of food leftover that we need to eat today, so I’m pretty excited about that.
Pic of my new kicks. They came with two sets of insoles, one firm and one soft.
This colour wouldn’t have been my first pick of the litter, but being my only option I’m not completely disappointed.
