I’ve got a combo work/vacation trip coming up and have been super busy. This has turned into a very light week for training.
Monday
Agile 8 - minus the foam rolling
Squat to Bench - a couple inches above parallel
45x10
55x10
65x10
85x5, 7, 9
Felt pretty good and made my glutes nice and sore!
A1 Step Ups w/ 3 risers
3x8 30# L/R
A2 Cable row 3x10 50#
Tuesday
A1 Cuban Press 3x8 3#
A2 Face Pulls 3x10 Medium band
B1 Seated Dumbbell Press 3x8 25#
B2 Pulldown 3x8 75#
August 28, 2014
Back from a 13 day work/vacation trip to the barely-thawed Northlands.
During that time, I endured well over 3000 miles of road travel, tons of work meetings, endless dinners out, endless glasses of beer and wine, a margarita or two, my mother’s excellent if overbearing cooking, sleeping on a futon, and playing music for hours. Surprised to find weight at 144.8 this morning.
For workouts, I did the following:
2 hotel gym sessions
1 mostly bodyweight and resistance band workout in a friend’s basement
1 hour hike - forgot about those hills up yonder!
1 session on my parents’ Total Gym. Oh Yeah!!
We’ll see how I held up a bit later today.
[quote]LiftingStrumpet wrote:
August 28, 2014
Back from a 13 day work/vacation trip to the barely-thawed Northlands.
During that time, I endured well over 3000 miles of road travel, tons of work meetings, endless dinners out, endless glasses of beer and wine, a margarita or two, my mother’s excellent if overbearing cooking, sleeping on a futon, and playing music for hours. Surprised to find weight at 144.8 this morning.
For workouts, I did the following:
2 hotel gym sessions
1 mostly bodyweight and resistance band workout in a friend’s basement
1 hour hike - forgot about those hills up yonder!
1 session on my parents’ Total Gym. Oh Yeah!!
We’ll see how I held up a bit later today.[/quote]
Sounds like a very satisfying trip, indeed!
I’ve (curiously) been able to binge a bit lately without tipping the scale. Feels like you’re getting away with something dirty, no?
Welcome back, and glad you had a nice time (even if there was work involved).
[quote]Mighty Matron wrote:
Sounds like a very satisfying trip, indeed!
I’ve (curiously) been able to binge a bit lately without tipping the scale. Feels like you’re getting away with something dirty, no?
Welcome back, and glad you had a nice time (even if there was work involved).
[/quote]
Thanks! It was a good trip, but I’m glad to be back home.
I honestly expected to see 3-5 extra pounds on the scale. I think a lot of those dinners were evened out by me missing lunch several days.
Thursday August 28, 2014
Worked up to a light top set on Squat, Press, Deadlift and Bench. Nothing crazy - like 85# on Squat - I just wanted to “grease the grove” since I haven’t held a barbell in 2 weeks.
The back feels pretty good. My whole body is a bit tight from all the sitting, so I went through the Agile 8 and took my time with the warmup. I’m sore this morning, which I expected, but everything feels good.
Sunday, August 31, 2014
Play time is over. It’s time to get back to this training stuff.
1 mile run 10:11
I was pleasantly surprised by this time. The running felt slow and difficult, so I was expecting something closer to 12:00 minutes. I think with a little focus, I can achieve my 9:00 mile by the end of September.
Monday September 1, 2014
1/4 mile jog Agile 8
Squat
45x8
55x8
65x5
85 - 5, 5, 8
3 rounds of 8 reps
Split Squat w/ 8# bells
TRX Row
Reverse Hyper
1/4 mile jog
Notes: I was planning to do 95# on squat, but I got to 85 and it felt heavy. I decided that was good enough, since I haven’t squatted for real in almost a month.
The end jog was awful. My legs felt like lead.
Tuesday September 2, 2014
1/4 Jog, Shoulder Dislocates, Cuban Presses, Band Facepulls
Standing Dumbbell Press
8# x 8
15x8
25x8, 8, 8
Supersetted with more Band Facepulls
Circuit - 5 rounds
5 Rack Chins
10 Band Presses - medium band
10 Hollow Rocks
10 Glute Bridges
1/4 Mile jog
Thursday, September 4, 2014
1/4 Mile Jog, Agile 8
Deadlift
45x8
65x8
85x9 (oops - lost count)
105x5
125x12
Circuit 3x8
Stiff Legged Deadlift 65#
Front Squat 65#
Pulldown 75#
1/4 Mile Jog
Not too shabby.
Saturday, September 6, 2014
Make up day for Friday bench session
1/4 mile mobility
Dumbbell Bench
8x15
15x12
25x12, 12, 12
Circuit 4 rounds of 6 reps
1 arm bench 20#
Reverse Hyper
Lying leg raises
Low Rows 75#
Monday, September 8, 2014
1/4 mile Agile 8
Squat
45x8
55x8
65x5
80x5
95x5, 5, 8
3 walkouts with 115#
Circuit 3 rounds of 8 reps
Split Squat 10#
TRX Row
Reverse Hyper
1/4 mile 1 mailbox
Squat videos to come - if I can figure out how to upload them
Squat video from today.
[video]2731[/video]
Okay, that’s huge.
Anyway, critiques and suggestions are welcome. My main goal right now is to avoid a real injury to my back, so I definitely want to know if anything in my form needs improvement.
Tuesday September 9, 2014
1/4 mile jog, cuban presses, dislocates, facepulls
Dumbbell Press (superset w/ facepulls)
8x8
15x8
25x9, 9, 9
Circuit - 5 rounds
5 Rack Chins
10 Band Presses - medium band
10 Hollow Rocks
10 Glute Bridges
1/4 Mile 2 mailboxes jog
Those squats looked pretty good to me from that angle. Good depth, knees out…
Wait a second…
Are you wearing an Oberon t-shirt?
[quote]twojarslave wrote:
Those squats looked pretty good to me from that angle. Good depth, knees out…
Wait a second…
Are you wearing an Oberon t-shirt? [/quote]
Thanks for watching my hugely sized video and yes! Oberon is one of my favorite beers.
[quote]LiftingStrumpet wrote:
[quote]twojarslave wrote:
Those squats looked pretty good to me from that angle. Good depth, knees out…
Wait a second…
Are you wearing an Oberon t-shirt? [/quote]
Thanks for watching my hugely sized video and yes! Oberon is one of my favorite beers.[/quote]
Wow, I haven’t had an Oberon in years. You can’t get it in Maine. It took me a while to recognize the logo, but the memories came flooding back.
I used to live in Michigan and it was all the rage there. Everything Bell’s made was pretty good. Oberon was definitely their best work and it made the already fantastic Michigan summers that much better.
Good times.
Good squats.
Squats looked great! At what weight does your form start to break down?
[quote]Alpha wrote:
Squats looked great! At what weight does your form start to break down?[/quote]
I’m not sure, Alpha. I tweaked my back at 125 and haven’t gone above 95 since. I’ll keep video-ing (I guess “filming” or “taping” is not longer correct!) and see if anything changes.
Thanks so much for taking a look.
[quote]twojarslave wrote:
Wow, I haven’t had an Oberon in years. You can’t get it in Maine. It took me a while to recognize the logo, but the memories came flooding back.
I used to live in Michigan and it was all the rage there. Everything Bell’s made was pretty good. Oberon was definitely their best work and it made the already fantastic Michigan summers that much better.
Good times.
Good squats.
[/quote]
You actually CAN get it in Florida - even on tap in a few places. I am from Michigan and just picked up a case on my last trip. My sister lives about 30 minutes from Bells. They’ve got a great tap house with a garden out back for summer concerts and the like. The spring Oberon release party is the stuff of legends.