Anvil or Hammer

Reflux Redux

Posted in Gym Strength by Mike on August 18, 2007

Yesterday I felt compelled to complete the workout I had bombed out on a week before. This time there was no eel and avacado for lunch, it made all the difference.

Leg Extension 140lbs 20
Leg Press 600lbs 15
Sissy Squat BW+25 20
SL Deadlift 130K (286lbs) 5,5,5 (chalk between sets)
Standing Calf Raise 500lbs 15
Seated Calf Raise 80lbs 15
Bench 160lbs 12
Row 120lbs 6
Pullover 60lbs 10
Jerk 135 5 (negative singles)
Preacher Curl 75 8
Tricep pushdown 65lbs 12

This was tough, no doubt. My legs are sore but nothing like they were last week after the jerks. About the same point as last week, the rows, I started to get quease (sp?). That’s also where I started rest during sets. It’s a nervous system thing. I have the strength, I can feel it. My pulse averaged 161 and maxed out at 175 so nthing special there. It’s just the mind wanting to quit.

The local strongman promoter is coming to town on Sunday. Imay go by but I’mnot sure I’ll be worth anything for a workout.


A good workout

Posted in Cardio,Concept II by Mike on August 16, 2007

but not in the usual way.

On the way into the gym my head was full of a complaints. I didn’t want to workout. I didn’t feel like i had a good workout yesterday. I don’t want to train tomorrow. I think I’m getting sick again.

In the gym
With the vent open
1,000 meters wamup
5,000 meters  19:35
1,000 meters cooldown
I don’t have my heart rate monitor handy but I’ll put that info in later.

On the way out of the gym I felt better. I am looking forward to getting some play type workouts in over the weekend.

That to me is a good workout.

Not up for it

Posted in Cardio,Concept II by Mike on August 15, 2007

I took a shot at a workout today but jsut ran out of gas.
Concept II – vent closed all the way
1,000 meters warmup 5:00 minutes
5,000 meters hard 20:07 minutes
Suck air 4:00 minutes
1,000 meters try to get rolling again 5:00 minutes

Avg HR 155
Max HR 183
During most of the 5,000 meters I was reading in the mid 170’s

Pullups BW-60lbs 5,5,5
I lost count of sets I was still totally gassed from the rowing. I did either 3 or 4. The weight room was freezing again. I decided to go home.

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Slow Start

Posted in Rest and Recovery by Mike on August 15, 2007

This week has had a very slow start. I’ve been real sore in my legs. I had someone ask me on Monday if I had hurt myself because they thought I was limping. Today I’m almost healed up.

I skipped the rowing yesterday to go home and sleep a little extra. I’m gonna try to row today and tomorrow though in return.

Thankfully Scott Bird reminded me that the Virtual Meet is coming soon so I have to get my head right for that too.

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Monday Morning Weigh in: 241.0

Posted in Diet and Bodyweight by Mike on August 13, 2007

I’m not surprised. I’ve been running 239.X most of the week but  on Saturday I strarted drinking water like it’s going out of style. I assume this is related to the intense soreness in my legs, still. I gotta say that any workout that leads to this kind of discomfort is totally worthless. I’d rather be able to run in the park with my dog than do something that leads to three days of not wanting to move.  I still think I would have been ok if I hadn’t convinved myself to do those cleans on Saturday.

In other news, based on my time capsule plugin, it appears that I started posting the the anvilorhammer domain a year ago now.

Muscle tearingly cold

Posted in Cardio,Concept II,Gym Strength by Mike on August 12, 2007

Friday’s workout was rough but my legs didn’t Really hurt until after yesterdays C&Js. Any gentle decline has me walking like it’s a whole new concept to me. Oddly, I was still able to row today. I kept it kinda gentle though.

500 meters warmup
2500 meters sub 2:00
repeat the following four times
100 meters as fas as possible, roughly 1:30
400 meters at a comfortable pace, roughly 2:30
Time 20:46
Avg HR 156
Max HR 177

Then I did a little lifting just for fun
Incline bench 185 3 x 8
Pullups Bodyweight – 50lbs 5,5,54
Standing Dumbel Press 50lbs 3 X 8

On my way out I mentioned to the staff that they may want to warm up that staff that they may want to warm up the weight room as it’s a bit cold in there. They gave me some excuse about how it was 80 degrees in there last week and they couldn’t find a happy medium. What I thought was, “80 degrees sounds about right, do that.” What I said was, “It’s like muscle tearingly cold in there right now.” I’m not sure which was a better way to go.

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Moving on….

Posted in Kettlebells by Mike on August 11, 2007

…from vomitus maximus

 32K KB 100 C &J
This was pretty tough but I wanted to do it, even if it was slow, and it was. It took about 30 minutes. I did: 5 reps left, 5 right, 5 more left, 5 more right. Thne I would rest for a while, probably close to five minutes. There was no timer, no chime and no heart rate monitor, I was just doing it. I did that time five.

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A picture is worth a thousand words

Posted in Uncategorized by Mike on August 10, 2007

My Training log 

Sick Call

Posted in Rest and Recovery by Mike on August 10, 2007

I took yesterday off from work and I have this rule, if you don’t go to work (or school) you don’t get to train. So, I followed my rule. Honestly, I was itching all day to get a workout in. Being at home for the day, I kept walking past the 32K kettlebell, I swear it was taunting me. “Can you do 100 cleans with me?” It would call out. I couldn’t answer, but I will, hopefully this weekend.

I took the day off due to a summer cold that had shown up on Monday witha vengance. It hasn’t been too bad as far as colds go, obviously, I have done some training with it. Fighting infections though can wear a person out. So I mostly took a day to sleep in, take a nap, get some rest. That kind of stuff. I didn’t particularly over eat or anything so it shouldn’t hurt my results this week too much. However, this is two weeks in a row with only two rowing sessions. Next week I’ll try to get back to three

I found myself thinking a fair bit about my diet stuff. I was thinking about how much I get away with, as far as indiscretions, and still lose weight. I was thinking about what that means in terms of: how much I could lose with some real hard discipline and what that signifies that my final weight should be. I still don’t know the answer to that and assume I only will when I see how my body reacts as I lose. I’ve lost a good solid 20 lbs so far. Another 20 seemse very reasonable. Do I have another 20 in me after that?


Posted in Cardio,Concept II,Gym Strength by Mike on August 7, 2007

AM Workout
I got up all excited to do my workout I made up, sorta. I have a 2″ dumbell loaded with 30lbs in plates. The basic idea was to move and not stop with it. That turned out to not work so well. For starters, I didn’t want to do clean and jerks with them since I’ve done a few already this week. Second, it’s a 2″ diameter by 24″ long dumbell so it’s not the easiest thing to manage.
1 side suit case deadlifts X 10/10
1 legged straight leg deadlifts 10/10
rows 10/10
Here I ran out of inspiration. A look at my heart monitor says this isn’t a good cardio workout, 111 or so.
Crossfit inspired air squats X 20, this took the pulse up 20 bpm
Push up 20
16K kettlebell swing 50/50
air squats 20
Time: 10:02
Avg HR 129
Max HR 153

PM Workout
Concept II
1,000 meters warmup – flue open
1,000 meters warmup – flue closed
1,000 meters sub 1:50 – flue closed
1,000 meters warmup/cooldown – flue open
1,000 meters sub 2:00 flue open
Total of 5,000 meters in just short of 21:00. Not too bad considering it included warmup and everything. It’s much easier with that flue/damper closed.
AVG HR 155
Max HR 179

I felt like doing some lifting
135 X 5
225 X 5
315 X 15 singles (took about 5 minutes, so there was rest in there)
225 2 X 10

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