legs

slow easy mile to warm up, then

reverse twisting lunges: 20 reps /leg
bridge: 10 reps x 3sec holds
max rep goblet squats (20kg): 15, 15, 11 (these never fail to send my heart rate soaring)
walking lunges: 10 x 3
200 BW squats for time: 8:40 (did 220, i started with 30reps thinking maybe i'd do 300 and ended up in sets of 20 afterwards)
max rep push-ups: 10, 4, 5, 3, 3
wanted to run but my legs would have none of it, so a dip in the pool with a few 'casual' laps to stretch out the legs.

sunday: too tired to workout but did some max rep push-ups
10, 7, 3, 2, 5
fairly consistent it would appear.

I am heading south for the next four days so no workouts, other than keeping at the push-ups and maybe some ab work for extra credit.

stymied

so I wait until 6pm on a Friday to hit the gym because then everybody will be gone. Except the hardcore, except the one guy who does Oly lifts with chalk. Luckily I got my squats in before we had to start sharing.
squats: 200x5, x5, x5
dips: 4, 3, 3
some ab work but my enthusiasm waned quickly. I was already a couple of hours late for post-work bevvies.

Today's menu...

Workout and steak.

At the gym;

2 x 18 back extensions
2 x 15 front extensions (When I do these I am conscientious that my 'unit' is 'profiled' through my shorts. Not much I can do about it, save for bondage. Anyway, why the hell did I call it a 'unit'? Well, this summer at Gender Blender, on the drunken carnival that is Friday night, at 2 or 3 am, a fella I know named Jake was playing Family Feud. I $hit you not. It was at a camp site, with a full set with scoreboard, theme music, MC and everything, and his family's question was "another word for penis" Well, with dick and balls out of the way , Jake's turn came and he, ever the comedian, drawled into the microphone , "Uhhhhhh, I'm going to have to go with UNIT," which made me HOWL. "Survey says! Mehhhhhhhhhhhh." No dice! I was watching from the vantage point of semi stupor, which is among the best vantage points from which to view such scenes.)

Anyway...

Squats; 235 lbs x 7, 6, 5, (I am going to call it a PB as I went to parallel every time I think)
Finisher squats; 145 x 17 (ATG)
Bicep curlys; Standing, 30 lbs DBs x 8l8r, 7l7r-6l6r
Deadlifts; 8 x 235 (PB- failed grip and sweaty palms did not allow for more sets).
Farmer's walk; 45 lb plates in each hand, 48 steps x 2, 96 steps x 2, 144 steps x 2. Hard on the shoulders. I could NOT imagine having to carry a young Holstein or somethin'...

Tonight (1 hour ago); One huge Bavette de Boeuf on the BBQ, green beans sauteed in sesame oil, soy and orange, St. Agur (blue) cheese, a 2003 Riocha (gift from lovely). Side of bliss.

Uhg

What a slog of a day.

The gym: 2 x 15 Back / front extensions
6,5,4 @ 90lbs shoulder press
8,4,4 @ 25 lbs weighted pull ups
5,5,5 @ 225 back squat

Finishers:
Squat, 135lbs x 20 ATG
Press, 45lbs x 20
Pull ups, 10

Light headed feeling, back to grind.

reintroducing: the lower body

establishing my strength on three lifts:
squats: 205x3
deadlift: 255x2
cleans:145x2

I think that for the next workout I'll drop each back 5 pounds and do the following:
squats 5x3
press 5x3
deadlift 5x1
cleans 3x5

I also did the following:
bench dips followed by alternating dumbbell curls (25lbs).
15 bd, 15 curls, rest
15 bd, 15 curls, rest
15 bd, 15 curls, rest
15 bd, 10 curls, rest

finishers.
facepulls and farmer's walk (70 lbs db's).
90x20, fw, 90x6, fw, 80x6 (attempted fw but went nowhere, grip was gone)

Plyo-squats

No frisbee this week because I'm resting a sore hip flexor... So I have a bit of leeway to do some legwork (of the variety that is gentle on the hips. I hope.)

Plyo-squat: Back squat in which you push up from the bottom of the squat forcefully enough that your feet leave the ground at the top (like, an inch). Reset feet carefully for the next rep. This may be a real exercise or not; at any rate, that's what I did. Maybe it could also be called a power squat?

Alternating sets: plyo-squats (45 lb)/push-ups

20/19, 20/15, 15/13

Finisher: 100 walking lunges (in groups: 30, 30, 40 with 30 regular steps between sets. After which my thighs were numb and I walked like a gangsta. Appropriate, as I did this on my street which is slightly ghetto-like.)

Alternating sets: chin-ups/jumping pull-ups

5/5, 3/4, 2/4, 1/1

Shakey

Pre-lunch workout.

5 min run at 2.5% (managed 3/4 mile)

Pistol squats: 10/10, 7/7, 5/5 with a 35lb DB
coupled with
Press: 7, 5,4 @ 85lbs

Deadlifts: 7,6,5 @225 lbs
Pull ups, no kip: 10, 10, 5

'Finisher' squats, 155 lbs, 10 and then a near death experience. Well, ok, I felt woozy.

Wine Club warm-up

Just to be sure we deserved to imbibe in the planned copious food and drink on Saturday night, we hit the Carleton gym in the afternoon. It had been ages since either of us had done heavy squats, so they were top of the list.

Warm-up:
incline sit-ups 20 + 20

Squats:
McP: 225 x 9, 7, 6
H: 105 x 6, 6, 4, 6 (found some inner strength or something, I guess)

Deadlifts:
McP: 225 x 7, 7, 7
H (RDLs): 100 x 12, 10, 10

Finisher squats:
McP: 155 x 18
H: 75 x 12 + 3 (had to take a little breather in there, without letting go the bar)

Chin-ups (H): 3, 4 (last two assisted), 1
Pull-ups (McP): 12

Calves:
McP: 320 x 10, 8, 7
H: 200 x 10, 9, 9

Dips (H): 1 + 1 (real ones! unassisted! they're really hard!)

Later, we enjoyed beers in the shower.