bench: 148 x5, x5, x5.
cleans: 130 x3, x3, x3, x3, x3.
chins: 7, 6, 4.
doesn't the word bedridden make you laugh? kind of like waylaid does?
Wednesday, November 18, 2009
Tuesday, November 17, 2009
Tripping out
Saturday morning, before coffee, food and a long flight: 1 mile run in 6:35.
Long flight. Many trips to the lavatory (4 meter dash).
Today (Tuesday morning, Shanghai time): Tabata BW squats (16,16,19,19,19,18,18,18), 30 pound dumbell snatches (3 x 10 each am), 5 x 20 situps (inclined) and 100 lb dumbell press (10,8,7).
Tired. Tired. Tired.
Long flight. Many trips to the lavatory (4 meter dash).
Today (Tuesday morning, Shanghai time): Tabata BW squats (16,16,19,19,19,18,18,18), 30 pound dumbell snatches (3 x 10 each am), 5 x 20 situps (inclined) and 100 lb dumbell press (10,8,7).
Tired. Tired. Tired.
stubborn disinclination
squats: 260 x5, x5, x5
press: 109 x5, x5, x5
I'm all set to do the CrossFit Total of 644 x5 except that when I did:
deadlift: 275 x2, I suddenly felt an all consuming dread and couldn't even ponder trying to lift the bar one more time
press: 109 x5, x5, x5
I'm all set to do the CrossFit Total of 644 x5 except that when I did:
deadlift: 275 x2, I suddenly felt an all consuming dread and couldn't even ponder trying to lift the bar one more time
Sunday, November 15, 2009
leisurely run
Because I'm on vacation, after all.
5K, 28 minutes.
I mapped the route, and it was exactly 5K (give or take a coupla metres). No kidding. Thanks to Baba Jr for giving me the time to do it. It was the hour before sunset - beautiful temperature, not to humid, the sun was up but down behind the trees... A perfect jog.
Followed up the run with a beer and about a pound of local shrimp, cooked in butter, garlic and lime. Again, thanks to Baba Jr.
5K, 28 minutes.
I mapped the route, and it was exactly 5K (give or take a coupla metres). No kidding. Thanks to Baba Jr for giving me the time to do it. It was the hour before sunset - beautiful temperature, not to humid, the sun was up but down behind the trees... A perfect jog.
Followed up the run with a beer and about a pound of local shrimp, cooked in butter, garlic and lime. Again, thanks to Baba Jr.
Saturday, November 14, 2009
hangover day
bench: 145 x5, x5, x5
chins: 6, 6, 4
cleans: 125 x3, x3, x3, x3, x3
barbell rollouts: 125 x25
this felt really, really awful so i was actually kind of pleased that i could move some weight.
chins: 6, 6, 4
cleans: 125 x3, x3, x3, x3, x3
barbell rollouts: 125 x25
this felt really, really awful so i was actually kind of pleased that i could move some weight.
Friday, November 13, 2009
Tropical tabatas
In the sun:
Squat tabata (BW)
Push-up tabata (from the knees)
12 minute run on the beach.
Twelve minutes sounds short, and I suppose it is, but I ran as hard as I could. Okay, not "fast mile" hard, but I tried not to dog it. Still wasn't very fast given the headwind and the tabatas I'd just finished, but it felt hard enough.
Those push-ups sure tailed off quickly! I did 21 in the first set, and there was a steady downward progression toward 7 in the last set. With the squats, I was able to do about 19 per set. (Maybe 18 in the last one or two.)
Squat tabata (BW)
Push-up tabata (from the knees)
12 minute run on the beach.
Twelve minutes sounds short, and I suppose it is, but I ran as hard as I could. Okay, not "fast mile" hard, but I tried not to dog it. Still wasn't very fast given the headwind and the tabatas I'd just finished, but it felt hard enough.
Those push-ups sure tailed off quickly! I did 21 in the first set, and there was a steady downward progression toward 7 in the last set. With the squats, I was able to do about 19 per set. (Maybe 18 in the last one or two.)
Thursday, November 12, 2009
Don't fug with me
I am huge. For a little guy.
Today, lots o' hurt, or so it seemed.
5 rounds of 155lb Bench press (8,6,6,6,5), Pull ups (16 =PR, 10,6,7,6) 15 back extensions, 30 walking lunges. Don't know how long it took, I was dazed.
Today, lots o' hurt, or so it seemed.
5 rounds of 155lb Bench press (8,6,6,6,5), Pull ups (16 =PR, 10,6,7,6) 15 back extensions, 30 walking lunges. Don't know how long it took, I was dazed.
Wednesday, November 11, 2009
Out and about in New Smyrna Beach
30 minute run. Not sure of the distance, but it felt like about 5K, maybe a little bit less. I will map it and update...
Then,
12 push-ups x 2
15 sit-ups x 2
while Onge, Auntie Julie, and the boys looked on.
We also did some pushing of strollers on the sand, which is a not-bad triceps workout.
Then,
12 push-ups x 2
15 sit-ups x 2
while Onge, Auntie Julie, and the boys looked on.
We also did some pushing of strollers on the sand, which is a not-bad triceps workout.
Raking leaves
I did. I cleared a spot on the back patio for this short workout:
5 Rounds of 10x 36 inch box jumps (from patio to stairs), 20 sit ups, 15 push ups.
One thing about doing sit ups on the patio, you don't let yourself fall back hard like on a mat, you let yourself down so you don't hurt anything. Adds a little...
Today I will try a 5K in Nike Frees.
5 Rounds of 10x 36 inch box jumps (from patio to stairs), 20 sit ups, 15 push ups.
One thing about doing sit ups on the patio, you don't let yourself fall back hard like on a mat, you let yourself down so you don't hurt anything. Adds a little...
Today I will try a 5K in Nike Frees.
Tuesday, November 10, 2009
frack!
ional plates.
squats: 255 x5, x5, x5.
press: 107 x5, x5, x5.
deadlift: 270 x5.
For those keeping score at home: Crossfit Total of 632 x5. Someday some max singles with Overunder might be fun to see where we are at.
First time using my brand new fractional plates. Fun.
Speaking of frack. Less Starbuck, more #6.
squats: 255 x5, x5, x5.
press: 107 x5, x5, x5.
deadlift: 270 x5.
For those keeping score at home: Crossfit Total of 632 x5. Someday some max singles with Overunder might be fun to see where we are at.
First time using my brand new fractional plates. Fun.
Speaking of frack. Less Starbuck, more #6.
Monday, November 9, 2009
Sat-Mon
Saturday:
5 rounds for time of 10 x75lb thrusters, 400m run. Time was 16:40. Might have been able to push it a little more. Yes, Ms Hedda kicked my ass the next day, and rightfully so. She is hot, young and fit.
Sunday: late night rock and roll exercising with Daddy-o: Imbibations x 3, Screaming x 25, sloppy drunk watching for 25 minutes. THAT was exhausting.
Monday: X-fit total of 615 x 4, 625 x 1.
Broken down:
Squats, 45 x 10, 135 x 5, 225 x 5, 245 x 5, 255 x 5.
Deadlifts, 225 x 5, 265 x 5.
Presses, 95 x 5, 105 x 1, 115 x 0 GAH!
Finisher (punisher) presses, 15 x 55, 12 x 55, 10 x 55.
After some stretching I did 2 x 20bridges, 10 left legged bridges, 10 right legged bridges with an 8 kg ball.
5 rounds for time of 10 x75lb thrusters, 400m run. Time was 16:40. Might have been able to push it a little more. Yes, Ms Hedda kicked my ass the next day, and rightfully so. She is hot, young and fit.
Sunday: late night rock and roll exercising with Daddy-o: Imbibations x 3, Screaming x 25, sloppy drunk watching for 25 minutes. THAT was exhausting.
Monday: X-fit total of 615 x 4, 625 x 1.
Broken down:
Squats, 45 x 10, 135 x 5, 225 x 5, 245 x 5, 255 x 5.
Deadlifts, 225 x 5, 265 x 5.
Presses, 95 x 5, 105 x 1, 115 x 0 GAH!
Finisher (punisher) presses, 15 x 55, 12 x 55, 10 x 55.
After some stretching I did 2 x 20bridges, 10 left legged bridges, 10 right legged bridges with an 8 kg ball.
Sunday, November 8, 2009
As called
Following in Overunder's footsteps (though he hasn't posted yet -- busy with baby care so I can work out!)...
5 rounds of:
10 thrusters (45 lb)
Run 400 m
14:10 minutes.
This was around 2 minutes faster than my partner's time... Although I had a time to beat, a cheerleader, and the weight for my thrusters was less (as a % of body weight, I think), I still get to gloat a leetle bit, right?
Also, finished with a few "let-downs" (chin-up grip). If I can remember to do these regularly, I should be able to do more than one chin-up fairly soon. (Better be soon -- as the temperature drops, the danger of my hands sticking to the bar increase scarily.)
5 rounds of:
10 thrusters (45 lb)
Run 400 m
14:10 minutes.
This was around 2 minutes faster than my partner's time... Although I had a time to beat, a cheerleader, and the weight for my thrusters was less (as a % of body weight, I think), I still get to gloat a leetle bit, right?
Also, finished with a few "let-downs" (chin-up grip). If I can remember to do these regularly, I should be able to do more than one chin-up fairly soon. (Better be soon -- as the temperature drops, the danger of my hands sticking to the bar increase scarily.)
Saturday, November 7, 2009
Fast Mile Tip #7
Do not attempt a Fast Mile with a bellyful of scrambled eggs and lattés.
Stoopid, stoopid, stoopid.
7:05.
A few seconds slower than last time, but way more painful. Counted as a succcess because I did not puke. I really thought I might.
Starting out, I was determined to take on Overunder's challenge of back-to-back miles... (Stoopid, stoopid, etc.) Instead, after barely finishing the first one, I did a recovery mile (9:20) and even that felt hard. So I wobbled through 60 (30+30) walking lunges and called it a day.
Later on I was envious of Overunder's workout: sets of thrusters and 400m. I'm totally doing that tomorrow.
Stoopid, stoopid, stoopid.
7:05.
A few seconds slower than last time, but way more painful. Counted as a succcess because I did not puke. I really thought I might.
Starting out, I was determined to take on Overunder's challenge of back-to-back miles... (Stoopid, stoopid, etc.) Instead, after barely finishing the first one, I did a recovery mile (9:20) and even that felt hard. So I wobbled through 60 (30+30) walking lunges and called it a day.
Later on I was envious of Overunder's workout: sets of thrusters and 400m. I'm totally doing that tomorrow.
post-marguerita binge
squats: 250 x5, x5, x5
press: 105 x5, x5, x5
deadlift: 260 x5
barbell rollouts: 95 x15, x15, x15
calves - eccentric: BW x15, x15, x15 (* both left and right, * straight and bent leg = 180 reps)
press: 105 x5, x5, x5
deadlift: 260 x5
barbell rollouts: 95 x15, x15, x15
calves - eccentric: BW x15, x15, x15 (* both left and right, * straight and bent leg = 180 reps)
Friday, November 6, 2009
Catch up
Tuesday:
5k, 23:13
Wednesday:
3 rounds of 155 BP (max reps), 1 minute laundry jumps (40-45), 25 back extensions, pull ups, max reps. Time was 17:45. Felt a little pukey.
Thursday:
Desk hitting, keyboard whacking, cursing.
5k, 23:13
Wednesday:
3 rounds of 155 BP (max reps), 1 minute laundry jumps (40-45), 25 back extensions, pull ups, max reps. Time was 17:45. Felt a little pukey.
Thursday:
Desk hitting, keyboard whacking, cursing.
Wednesday, November 4, 2009
Late night run
Actually, 7 PM, but it was SO dark! I realized my double folly only after embarking: I was wearing head-to-toe black, and planned my 5K route down an completely unlit path. Luckily, it was not through the woods but beside a parkway, so I was at least lit up by cars coming and going. I followed the yellow line closely, since I was also night-blind without my glasses.
Anyway, 28:30 for the 5K. I kind of tried, particularly in the 2nd half. I think if I REALLY tried, and also put on music instead of a podcast of stand-up comedy, I could do it in 26 minutes. Maybe I'll give it a whirl on the weekend.
Also, I did two sets of 10 push-ups when I got back. Under Ken's orders.
Phewf -- I have three more days to get in my 4th workout this week!
Anyway, 28:30 for the 5K. I kind of tried, particularly in the 2nd half. I think if I REALLY tried, and also put on music instead of a podcast of stand-up comedy, I could do it in 26 minutes. Maybe I'll give it a whirl on the weekend.
Also, I did two sets of 10 push-ups when I got back. Under Ken's orders.
Phewf -- I have three more days to get in my 4th workout this week!
Monday, November 2, 2009
Coupla...
Workouts.
Last week was a lame week of work and not much working out.
Starting anew this week.
Sunday: warm up then 1 Mile run (6:20), 30 pull ups, 1 Mile run (6:53)
Today: warm up (15 back ext. 10 knees to elbows) then
Power cleans; 95x5, 115x5, 125x5, 135x5, 145x2 (form sucked so I bailed).
Front squat, 3 sets of 135 x 10
Presses 2 sets of 45 x 15.
40 x one legged reaches (20 each leg).
Last week was a lame week of work and not much working out.
Starting anew this week.
Sunday: warm up then 1 Mile run (6:20), 30 pull ups, 1 Mile run (6:53)
Today: warm up (15 back ext. 10 knees to elbows) then
Power cleans; 95x5, 115x5, 125x5, 135x5, 145x2 (form sucked so I bailed).
Front squat, 3 sets of 135 x 10
Presses 2 sets of 45 x 15.
40 x one legged reaches (20 each leg).
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