Anvil or Hammer


Wednesday AM

Posted in Uncategorized by Mike on June 29, 2011

Monday evening – 60 minutes of tennis
Tuesday am – sleep
Tuesday pm – 90 minutes of racquetball

This morning I’ve got two new workouts. I’ll start with the first of two.

Start mid shin
Mobility
End bottom of shin

Saving thrusters because I need to breakdown my barbell from doing deadlifts and I’d rather do that when it’s not 6 am

Sitouts
Start top of ankle (feels like a really good movement)
reps 10/10 X 6 (did some research and I was logging these as 70-80 in the past. I’m guessing that was something like 5/5 X 7 or 8)
end top of ankle

Swings 24K 10:00
Start top of ankle
reps 10/10 X 10 (started one set each minutes, sets took about35 seconds which means 25 seconds of rest on each set)
end top of ankle (did wait a bit and get my wind back and tested mid ankle)

pull up singles (between sets)
4

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took a few off

Posted in Uncategorized by Mike on June 27, 2011

I didn’t make it to train all weekend.

This week I am going to attempt to emphasize to myself the importance of a small evening meal.

start muid shin
mobility
end bottom of shin

12K windmill 10:00
start top of ankle
reps 5/5 X 11
end mid ankle

v-situp (hands under hips) 5:00
start bottom ankle
reps 10 X 4, 6
end top of top of foot

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afternoon

Posted in Uncategorized by Mike on June 24, 2011

Neck issue is all but gone, got some funny knee stuff but feeling good to hit it.

Start bottom shin
mobility
end top ankle

Deadlift 315 10:00
start bottom of ankle
reps 34 ( way more than expected)
end middle of top of foot (bear in mind, this is feet together, knees locked)

Press w/ open rotation 24K 10:00
start middle of top of foot ( thought I had a bad test, did a pull-up and some cossacks to rest, tested fine the second time)
reps 5/5 X 4,3,1,1,1
end top of top of foot

Snatch 24K 10:00
start middle of top of foot
reps ( feeling like this is gonna be a killer) 9:00 -7:00 10/10 X 2, 7-4 10/10 X 2, 4-3 rest, 3-0 10/10 X 2
end bottom of top of foot ( just for kicks I tested the old way {legs should width} and I got backs of finger nails easy)

I’ve been excited but just a bit nervous for this workout all day. Why I get nerves with some workouts, I don’t know. I look forward to hitting the 10 mins of snatches for 200 some day. I’m sure I could do it at my current pace if I just lost the breaks.

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took one off

Posted in Uncategorized by Mike on June 24, 2011

took a day off from lifting to try and shake that weird neck muscle issues. It got noticeably better but it’s still in there. I’m going to proceed with training and just keep and eye on it. I suspect it’ll improve daily and clear up entirely in a week or less. We did get to the tennis courts for an hour yesterday.

Start mid shin
mobility
end top of ankle

windmill 12K 10:00
start top of ankle
reps 5/5 X 9
end top of ankle

V situp 5:00
start mid ankle
reps 5 reps X 10 sets
end bottom ankle

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gear up

Posted in Uncategorized by Mike on June 22, 2011

first heavy workout post vacation. I’m psyched. gonna kick the DLs to 315.

start bottom shin
mobility
end top ankle

Deadlift 315 10:00
start top ankle
reps 26
end mid ankle

press with rotation 24K 10:00
start mid ankle
reps 5/5 X 4
end mid ankle

called it at 5 minutes. I got some weird muscle twinge in my neck yesterday and I’m still chasing it out of there. It started to tighten up and get a bit tender so I figured that was a signal that this is it for today.

Snatch 24K 10:00
start
reps
end

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gone fishin’

Posted in Uncategorized by Mike on June 22, 2011

was away for five days for a fishing trip. Ate more than plenty. When I got back my scale said 252 which is some water and some legit. I’d guess I’m really 250ish. I decided that I want to shed some pounds this summer. I’m going to target 235 as my goal weight. I’ve got three weeks to mess around with diet and get ready for this.

This am
start mid shin
mobility
end bottom of shin

windmills 12K 10:00
start top of ankle
reps 5/5 X 6
end top of ankles
I lost count of the sets but it should be 6 or 7ish.

v-up 5:00
start top of ankle
reps 2 X 7
end top of ankle

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Surprise

Posted in Uncategorized by Mike on June 13, 2011

Missed the workout this am, let myself get sidetracked on the computer, easy to do and bad habit. Laura and I planned to play tennis this eve so I came home expecting to not have time for workout. As it turns out, Laura left me some time to train, then dinner, then tennis. This is gonna be great.
Going for DL, Press, Snatch

Start bottom shin
Mobility
End bottom ankle

DL 275 10:00
Start top of top of foot
reps 36 – lower than preferred. Started at sets of 2, hoping to keep pace up but slowed down anyway, need to do longer sets to hit 50
end middle of yop of foot

Press w/ inward rotation 24K 10:00
Start middle of top of foot
reps 5/5 X 10 + 1 101
end middle of top of foot

Snatch 24K 10:00
Start bottom of top of foot (note: hands a little sore so these will be taken a little slow)
reps 10/ 10 each 1:30 X 4, 10/10 each 2:00 X 2 = 60/60 or 120
end middle of top of ffot

Note: ROM measurements were taken slightly differently than they have been. I was placing my feet side by side and locking out my knees for these so if they seem a touch high, that’s why. All the top of foot measurements would be floor using the old method.

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A couple days off

Posted in Uncategorized by Mike on June 12, 2011

No lifting for a couple days. I cleaned up the blister and callus on my left hand, so hopefully no ripage today. Laura and I did play tennis for about 2 hours yesterday. It was very low intensity training but it was out side so I’m a bit pink in places today.
I don’t know the duration of my workout for today. I’ve got a loaf of bread in the oven so I’ll have to break to deal with that a couple times. I’d like to hit all the exercises but we’ll see. The downside of that would be that tomorrow AM I’ll be fried. I have to get what I can out of the few days I have this week as I’ll be off for a week starting Wednesday.

Start ankle
Mobility
End top of foot

Windmill 12K 10:00
start top of foot
reps 5/5 X 7, 3/4 78
end toe tips
I seem to get the most out of these if I focus on turning my chest toward the ceiling.

Short break to mess with bread

deadlift 275 10:00
start toe tips
reps 5 X 6, 1 X 10, 40
end toe tips
lower reps than previous attempts, I think the sets of five blew me out early. Some back tension started to show up in that sixth set so I dropped to single. Afterward I can definitely feel it.

Press with inward rotation 24K 10:00
start toe tips
reps 5/5 X 5
end toe tips

short break to mess with bread

Snatch 24K 10:00
start toe tips – going to monitor hand soreness
reps 10min-> 9 10/10, 9-8 10/10, 8-7 rest, 7-6 10/10, 6-5 10/10, 5-4 rest, 4-3 10/10, 3-2 rest, 2-1 10 right, 1-0 10 left
120
end floor

V sit 5:00
start floor
reps 5 reps X 7
end floor
did only half cause I still have some soreness from last time

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Go big and go home

Posted in Uncategorized by Mike on June 9, 2011

Start bottom shin
mobility
End bottom of top of foot

Deadlift 275 lbs 10:00
start floor
reps 45
end floor
some back tension, minor loss of rom.

Snatch 24K 10:00
start deadlifts opened a blister from last time snatches, lotsa hand soreness, gonna pass on these
reps
end

V sit 10:00
Start floor
reps 10 X 5
end floor

bent a nail and called it quits. This was less than I had hoped for but my hands are a mess and need a little maintenance from me.

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Cool this morning

Posted in Uncategorized by Mike on June 9, 2011

6 am

start bottom of shin
mobility
end top of top of foot

Windmill 12K 10:00
start middle of top of foot
reps 5/5 X 5, 5/3 = 58
end bottom of top of foot
snap, crackle, pop

Press with inner rotation 24K 10:00
start bottom of top of foot
reps 5/5 X 9 = 90
end top of toes

Moving very slowly this morning. Not sore, just sluggish, reticent. I finally figured out which exercise caused the horizontal line of muscle soreness across my upper back, the windmills. That should rotation is twisting the muscles from my should across the scapular spine. I think it’s doing good things for them b but they’re letting me hear about it for now.

Last eve, biked for 45 minutes or so, came back and got out my wife’s kick scooter and went around the block then jogged while she did the same.

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