one year ago

I landed in TZ and ate more rice and beans (and fries and beer) and had no access to a squat rack. Plus, I was only three months into a ten month battle with a torn rotator cuff (I can still feel it back there, ready to pounce). I got fat in the wrong places.

cleans: 142.5 x3,3,3,3,3

<more later>

bench: 157.5x5,5,4. fuck. i had a lovely spotter, too.
squats: 255 x5,5,5
lying tri ext: 60 x8,8,8

Playing around

I think about what I'm going to do at the gym either late the night before a planned visit, or in the morning on my way out the door. Trouble is, I'm pretty much braindead at both of these times. So this week I've been relying on Overunder to design my workouts for me. I write down whatever he says, put the scrap of paper in my pocket, and off I go.

Today was:
Bench press: 70 lb x 5, 5, 5, 5, 5, superset with
Bench hops - 30, 30, 30 (hands on bench, two-footed hop over the bench from side to side)

"Knees-to-elbows" (best effort - I can get about as far as my elbows with a little controlled kipping) - 5 sets of 5; superset with
Squats - 95 lb x 4 sets of 5

Power cleans - just playing around with a 50 lb barbell. I did about 15 or so, fast and slow, just getting the feel of the movement.

Running - Two sets of: jog 200m/run 800m (at 13 kmph). I'll add a third set next week.

Geeking out

I am a geek: I changed my shoes between the weightlifting and running portions of my workout today. All I need is a big-ass calf tat and the transformation will be complete. Le sigh.

Deadlifts - 135 x 6, 6, 6, 6 (yes, time to move up)
Bench press - 80 x 6, 6, 5; 65 x 10
Romanian deadlifts - 95 x 8, 8, 8
Sumo deadlift high-pulls - 52 x 8, 8, 8
Run - 800 m x 2 (90 sec rest)
V-sit ball touches - 30, 30, 30
Push-ups - 5, 5; from the knees, 15
Plank - 40 count (this was a cop-out, instead of more push-ups)

When I got to the gym at ten-thirty this morning, I'd already been up for going on five hours. And this is becoming a "normal" schedule. For better or worse, I may yet become a morning person.

Instead of coffee

It was hard to go to the gym this morning: Tim SLEPT THROUGH THE NIGHT, and there was a celebratory latté waiting for me when I came downstairs in the morning after getting him up... But I took a few slurps, sucked it up, and headed out.

Superset:
Squats - 135 x 5, 5, 5
Bench press - 75 x 8, 7, 6; 45 x 15

Chin-ups - 2, 2, 1, 1
Cleans - 65 x 7; 75 x 5, 5, 5
Mile run - 7:25

I'm also on Day 3 of No Sugar. I mean, no obvious refined sugar: no honey in my latté, no chocolate after lunch, no dessert after dinner. No sneaking chocolate chips. I had to do a little something to initiate the attack on those last 5 lbs, and giving up sweets is way easier than giving up booze.

D'lifts

Finally returned to the deadlift after months, possibly years of separation. Also, some TGUs for good measure:

Deadlifts - 95 x 8; 105 x 7, 7, 7 (ready for 35 lb plates, which will give me a few extra inches of height at the bottom. Phewf.)

Bench press - 75 x 8, 7, 7 (need a spotter!)

3 rounds:
6/arm TGUs (8 lb dbs)
12 box jumps (16")

In the 'eart of 'ull

Boring stuff at the gym until I get more familiar with the facilities.

4 rounds:
400 m run (9 mph)
1 + 1 jumping chin-up

Then:
Squats - 105 x 7, 8, 8
Bench press - 75 x 8, 7, 6

Core:
V-sit ball tosses (@4 kg ball) x 50, 30
Front and side planks.

So far, my two complaints about my new gym:

1) There are so many machines and benches and pieces of equipment crammed in that there's barely room to move. Ironic, the gym being the place you go to, like, move.

2) They kick you out if you expose so much as a shoulder. Slutsy McTrampsalot can wear v-neck pink cotton stretched tight across her boob job, but bare a deltoid and you'll get a stern talking-to.

Day of Rest

Sunday, did the Saturday crossfit with accommodation for lameness:

3 rounds for time of 135 Deadlift x 21 + 800 m run, 205 Deadlift x 15 + 800 m run, 205 Deadlift x 12 + 800 m run. Time was 18:50.

Today did the Crossfit Sunday, again with accommodation for lameness:

5 rounds of max reps of 155 bench press and pull ups. I did 7/13, 7/8, 6/6, 4/5 and 5/4. A spotter would have been good for the presses. Finished with an 800 m run in 3:40.