Fast

This one went quickly
Concept II 50%
1,000 meters warmup
5,000 meters 20:09
I wanted 20:00 but just could not make it. Something to work on. I felt like I had trouble hitting a good breathing rhythm. I think that could make the difference.

Kettlebells
I made up a ladder thingie for today. This is jerks with a bell in each arm.
16K X 20, 24K X 15, 32K X 5
rest
16K X 15, 24K X 10, 32K X 5
rest
16K X 10, 24K X 5, 32K X 5
I have video of this but can’t upload it at the moment. I dunno, I’ll probably just keep it in my pile of bulk footage for later. As proof that I am doing these very wrong my anterior delts are smoked, my triceps and quads are not.

That was it. I was done.

Sanity

This is the most “normal” workout I’ll see for a week, probably. I was under time contraints so it didn’t last long but I’m on call the rest of the week so it is incredibly likely that all remaining workouts will be interrupted for phone calls. Also, Wednesday’s workout will be very late for me.

Concept II 50%
1,000 meters Warmup 2:15
1,000 meters Sprint 1:50
500 meters cooldown
The 1,000 meters was incredibly hard and I really didn’t think I could finish it several times.

Front Squat 135
Jerk 185
Fairly constant rotation between the two, very little rest
Ladder 10 -> 1
This was pretty hard although, below 5 it seemed to get easier. I think going up instead of down would make it more difficult. I got this part done in about 17 minutes.

Spring Forward

Concept II 50%
5,000 meters  21:15

Sumo Deadlift
135 X 5
185 X 5
225 X 5
275 5 X 5
This last set was literally a set of singles primarily because of grip.
Hip Sled Calf Raises
405 X 20
495 3 X 20

Low Incline DB Press
60 X 5
75 5 X 5

Pulldown
60 X 5
75 5 X 8

BB Curl
95lbs 6, 6
French Press
95lbs 6, 6

As I was finishing the curls, I was astounded at how much time I had. Then I started to do the math. Rowing, about 3:25, that means lifting starts close to 4PM. How is is 3:35 then. Crap! They didn’t set their clocks forward. That’s what I get for leaving my watch in the locker room.

Skipped the show and now I await the arrival of my professor.

More Complete

Friday Night Lights

Back Squat
135 X 5
185 X 5
225 X 5
275 X 5
315 5 X 5

Lunge BW 20/20

Sumo Deadlift 135 3 X 20

Wide Bench 135 3 X 15

Wide Pulldown 100 3 X 15

20lb Dumbell
Chest Fly X 20
Back Fly X 15
Shoulder Raise X 10
3 sets

Leg Raise X 20
Back Hyper X 20
Marginally Inclined Situp X 10
3 Sets

Iso Curl 30lb DB 10, 10, 8

Diamond Pushups BW 3 X 10

I’m still trying to be sensitive about the hip. It’s not nearly as bad as it has been. I was able to comfortably place my feet flat on the floor during a bench exercise. That was big for me. The only exercise that really felt uncomfortable were the pushups and it was the act of holding my body straight that was doing it to me. Overall, I’m very happy with this workout. I’m tired of feeling like50% is the best I can do and want to push it some.

Saturday morning I tagged along with Laura to her new gym. I used this fancy, stationary bike they had that had a video monitor and a route you had to ride and steer through. Supposedly the other folks I saw on the course where other riders at other gyms all over the country, doing the same thing. They were kinda slow.

Then I went and just started doing circuit type stuff. I kept it real light and the rep range around 30 but with little effort. I think my body will thank me tomorrow if it isn’t already.

My hip injury has reduced down to little more than nerve pain. My sciatic nerve starts to hurt halfway through the work day and it gets very hard to sit. I’m treating it like inflammation (ice and some ibuprofen) and it seems to be helping. I’m, pretty happy about that.

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.

Rehab Cardio

Yesterday
24K kettlelbell 2 hand swing 50, 50, 30, 20
I was surprised how quickly my forearms were totally blown out. I’ll have to do more of these.

Today
Concept II 30:00 6800 meters
I was keeping it slow, more rehab than anything.
Jog 1.5 miles

My little back tweak from Friday cleared up nicely by Saturday. It left me with a waaaaay over stretched feeling in my glute but it feels more about my hamstring. Sit at a chair, now extend your left leg until your knee is locked. I can’t quite do that because it stretches and pulls way up into my glute when I do. It’s weird. It should be better in a day or two.

Distance makes the heart grow stronger

10,000
41:50
Avg HR 170
Max HR 180

that was hard

More tired than ever

I’m pretty sure you’re supposed to have a license to use puns as bad as mine.

Hit a semi tire with my 10K (not a mistype) hammer, ladder (10/10,20/20, 30/30,20/20 X 2, 10/10 X 5)
Run with the smaller tire (45lbs inside) across the soccer field and back(yrds)
all in one long super set

I didn’t take a watch or a heart rate monitor so I have no idea how long it took me. It was hard though. It’s in the upper 30s here and I was sweating up a storm in my shorts and t-shirt.  I have muscles that are already putting me on notice that tomorrow may be an off day.

I should probably also mention that yesterdays kettlebell video was the culmination of 30 minutes of kettlebell juggling.

Kettlebell Juggling

Sissified

Heart Rate Row – Vent open
45:00 9,900 meters

Squat
315 1,1,1,1

Heavy Bag
30 seconds on, 30 seconds 0ff X 10

Sprints
Down and back on a basketball court, 30 seconds to sprint and rest, repeat X 5

I had planned on hitting 300lbs on the squat for reps, 10 or 12. I just couldn’t each rep felt weak and dangerous. I’m not in the business of getting myself hurt so I called it quits. I was gonna do some kind of upper body workout but just holding the weights made my hands hurt. I decided I just couldn’t muster the drive. That’s when I opted for the bag work. I’ve got holes in my palms, I may as well add some to the backs of my hands, so I did.

This week, the hands need to heal.