Short and Sweet
Front Squat
40K X 5
60K X 5
80K 5 X 5
Straight legged Deadlift
60K X 5
80K 5 X 5
Inclined Dumbell Press
55lbs 3 X 10
Seated Row
130lbs 3 X 10
Back Extensions
BW 3 X 10
Leg Ups
BW 3 X 10
Nothing terribly special there but I enjoyed it. I’m still keeping it light on account of the hip. I didn’t do any jumprope because my calves have not yet totally loosened up and I didn’t want to reaggravate them. I think I should be good for it on Friday, I hope anyway.
Incomplete
Concept II
Vent open
Warm up 1000 meters sub 2:15
Vent closed
4000 meters sub 2:00
That was supposed to be 5000 meters but I simply could not hang.
Squats
135 X 5
185 X 5
225 X 5
275 X 5
All done with relative easy but I’m still nervous about the top of the exercise and didn’t want to push it too far or too heavy
Bench is still out
Lat pull downs – close grip
120lbs 3 X 12
Tricep pushdowns – rope
60lbs 3 X 10
There wasn’t much space in the gym and I really wasn’t feeling the love, so home I went.
In good news, my morning weight was 230.8
Monday morning weigh-in: 232.8
Not too bad.
This begins my final week of the “low card experiment”. I’ll have much more to say about that when it is all over.
Upgrade
The hip is coming along well. I’m still protecting it a bit but I don’t feel anything in any “normal” range of motion. I still feel it when I try to lay down on the bench, I’m still a little afraid to press overhead.
Friday Evening
For some odd reason I came into the gym with my left calf very tight. I couldn’t begin to tell you why. a little jumping of rope only made it worse, again, no idea why. I decided to do a lift that involved no calf work at all or very little.
Deadlift – all double overhand
135 X 5
225 X 5
315 X 5
405 X 1
I’m still uncomfortable with the idea of mixed grip until I sort this hip out a bit more.405 is right at the top of my grip’s range for a double overhand pull. Some days I can, some days I can’t. I had to cheat a bit and hook this one. Hurt like the dickens.
Well, that was about all the excitement I could handle. The weather sucked the gym had actually been locked up long before I got there, I just happened to catch someone going out the door on my way in. so I went and pansied about for about half an hour.
20lb dumbell
Chest Flies X 15
Back Flies X 15
Side Raise X 10
Lat Pull down – wide grip 80lbs X 12
three sets, slow, full range of motion.
Saturday was exciting, no training but exciting. I got my latest attempt at getting my body more into sorts, M2: Magnificent Mobility. I’ve gone through most of it. There is some stuff that is pretty irrelevant but some that is very relevant. They encourage you to figure out what you need to do, which is cool.
Not so terribly long ago, I was a very silly person and left my MP3 player in my shorts pocket, they got washed and so did it. The MP3 player didn’t survive the experience. I was considering getting a new one anyway, I’ve had it since we lived in Greeley and it was starting to wear out. I had replaced my wife’s already, which I bought shortly after mine. The time was right and I went on a MP3 player hunt.
My wife has an Apple iPod Shuffle and loves it, a lot. I’ve got one major complaint with them and that is a lack of playlists. So I was in the market for a reasonably priced MP3 player like a shuffle but with that capability. I’ve bought a variety of products from Sandisk over the years and knew they had a line of MP3 players out there. It turned out they had the one for me. I bought a Sandisk Clip. (the official site seems to be down at the moment)
Unrelated to anything
Today Laura got a gym membership to a local “express” gym. I think it will be a much better fit for her than the gyms I go to and I am happy for her.
Laura also stumbled upon a blog that had a wonderful post and an even better quote:
pleasant
Nothing too serious but it felt pretty good.
Concept II – Vent closed
1,000 meters crusie (sub 2:15)
5oo Sprint (sub 1:50)
X 3
500 meters cooldown
Total 5,000 meters
Deadlift
275 5 X 5
Hanging Knee Raise 2 X 10
Hanging Leg Raise 1 X 10
Reverse flies (using rubber tubing of unknown resistance)
3 X 20
Monday Morning Weigh in: 233.8
A bit disappointing but not surprising. I have been eating like I didn’t care since Thursday. So it goes.
Laura did help me with a bit of diagnosis on Saturday. With a couple anatomy books open and working through some ranges of motion, we narrowed down the current discomfort to the obturator muscles (external and internal), or so we think. This seems to be some kind of secondary/compensation injury from the initial one. I can move in straight lines pretty well, twisting with the left leg is pretty much out at the moment. I should have no trouble rowing or possibly even a little light deadlifting this evening.
Tune Up
The hip thing was still nagging so I decided not to go heavy at all. So I did this:
| Exercise | 20K | 40K | 20K | 40K | 20K |
| Front Squat | 20 | 20 | 20 | 20 | 20 |
| Straight Leg Deadlift | 20 | 20 | 20 | 20 | 20 |
| Standing Press | 20 | 14, 6 | 20 | 10, 10 | 20 |
| Back Squat | 20 | 20 | 20 | 20 | 20 |
| High Pull | 02 | 10, 10 | 20 | 10, 10 | 20 |
| Barbell Row | 20 | 20 | 20 | 10, 10 | 20 |
Knee Raise 5 X 20
Incline Situp 5 X 10
I did the low weight/high rep stuff as a circuit with ample time between sets of the circuits. I’ll be intrigued to see what muscles start to hurt and when they start.
The ab stuff was a part of trying out Chris’s ab advice. The knee raises didn’t do much for me. At the top of the inclined situps, I could really feel that injured muscle. It didn’t hurt but it was starting to complain a bit.
That’s why they call it DELAYED onset
I felt great on Tuesday, I was shocked, I didn’t think I would be able to move after that high volume junk on Monday. I mean, I had a touch of soreness but nothing even worth noting. Then it hit on Wednesday and not where I expected either, hamstrings and triceps only. It’s much better today. The tricep soreness is gone, the hamstrings still have a touch but they are more tight than sore. I’ve been stretching and I will keep doing it, so it’s not bad.
I did not work out last evening. It just wasn’t in the cards. I may see if I can get together fifteen minutes tonight and do one of the weird circuits I have been favoring for my midweek stuff. Of course tomorrow is the big one for the week.
My bodyweight this morning was 230.8, before the scale settled into it’s groove I saw 229 flash by a couple times. That got me all excited. I just did a quick look and my record since starting this and since basic training in ’99 is 229.2. I wonder if I can push past that finally.
diff’ernt
Concept II Vent Open
5,000 21:25 (sub 2:10 lap)
Off to the nautilus room
Leg Extension12 X 120lb
Leg Curl 10 X 100lb
Circuit X 10 (yes ten)
Bench 8 X 120lb
Row 10 X 100lb
Cicuit X 4
Side Raises 10 X 75lb
Pull overs 10 X 100lb
Circuit X 4
Barbell Curl 8 X 75lb
Standing French Press 8 X 75lb
Circuit X 5
Out of time, had to go to the class I am currently sitting in, typing this.
Monday Morning Weigh in: 231.8
I’d like to point out to anyone who will listen that this is my lowest, recorded Monday morning weigh in since November.
I feel good too.
Anvil or Hammer 