I’m Awful!

Wednesday AM:

Did three rounds of

• 5 50# kettlebell snatches with each hand
• TRX invert row, bw x 25 reps
• 100 rope skips

Wednesday PM:

straight bar parallel box squat: worked up to 325 x 5, 5, 9

safety squat bar box squat: 190 x 2 x 20

high bench pistol: bw x 20 L-R

225 bodyweight squats

one giant set of:

• band resisted prestretcher crunch x 12 reps
• 50 crunches
• 50 4-ct flutter kicks
• one 90 second super front plank

Thursday AM

Four rounds of:

• 60 seconds at 11.0 mph and 1% grade
• 120 seconds at 3.1mph and 1% grade

I wound up covering not quite 1.5 miles in about 12 minutes.

Thursday early PM

hapkido practice – actually moved at a good pace and worked up quite a sweat tonight

Thursday late PM

I tried to run 3 miles but I couldn’t because I am pathetic. I ran like a block and gave up.

Terrible Tuesdays

I fucking hate Tuesdays.

AM:

ran one half mile in 3 flat and wussed out on the second one.

Afternoon:

military press: worked up to 170×5,5,6

superset with some random hammer curl like I always do, just to get a little bicep pump and protect my smellbows.

hammer strength preacher curl machine:80 x 5 x 10 superset with

dips: bw + 30 x 5 x 10 This was still improvement because my weight was up a little bit.

random extended set preacher thing with 10’s x 20 reps

pushups: bw x 40 These were real easy even after all those dips.

early PM

hapkido practice – This isn’t terribly challenging physically but I’m really shitty at it and I fall badly. A lot.

Late PM

ran 3 miles outdoors in 24:39. I just used mapmyrun and apparently it’s about 50 feet shy of 3 miles, but fuck it. I don’t really care. I felt awful and ran till my inner thighs chaffed up all bloody so I’m just going to take the fact that I got it in at all as a minor victory.

Cardio, Bloat Power and Deadlifting

Monday AM:

Did an hour of steady state cardio on the elliptical.

Monday PM:

conventional deadlift: 135×1, 225×1, 315×1, 365×1, 385xmiss, 405×1, 455×5,6 405×13

band resisted pullup: bw + monster minis x 5 x 5

random fat grips pullups

axle reverse curl: axle x 7,8

random pull aparts

50 crunches followed by 50 4-ct flutter kicks and a 1:30 super front plank

Deplorable Rep Deadlift!

I pulled rep deads for the first time in months and they were baaaaaaad.

conventional deadlift: 135×1, 225×1, 315×1, 365×1, 405×1, 465×4, 385 x 12

I didn’t get to train at the normal time and felt so crappy after this that all I did was two sets of 5 pullups with bodyweight plus 50 pounds.

Saturday I did six rounds of farmer’s carry, like a 100 foot run each way with 100 pounds per hand.

Another Training Week For Your Enjoyment

Rest assured that I have still been training, making a lot of progress on some things and backsliding on others.

I’ll list this week in reverse order from tonight back to Sunday:

Friday:

bench press: wanted to do 295 x 3 x 5 but I got 4.5 on the first set so I got all huffy and mopy and upset and finally let Scoops convince me to do my three sets of five with 275. I got 5.5 or so on my last set.

I got 8 sets of 12 pullups with a couple pounds on my belt, weight adjusted to about 225.

One set of terrible dumbbell incline benching with 85’s for something like 8-10 reps.

Scoops press: worked up to 155 x 12.5

random pressdowns done with a loose style to keep the tension off my elbows

super front plank: bw x 1:15

4-ct flutter kick: one set of 80

Thursday PM:

tried to do my long run after hapkido practice, but I just couldn’t do it so I gave up and when home. First scheduled training session I’ve missed in weeks.

Thursday early PM: hapkido practice

Thursday AM: ran an interval, about 1.5 miles, 10.7 for a 1:20 and rest :40

Wednesday PM:

straight bar box squat: worked up to 315 x 5,5,7

safety bar box squat: 170 x 3 x 20

one set of pistols to a bench and a plate on the floor, 15 reps per leg

175 air squats to a parallel box

Tuesday PM: ran three miles on the treadmill in 23:37

Tuesday afternoon: military press: 165 x 3 x 5

hammer strength curl machine: 65 x 5 x 10 superset with

dips: bw + 32.5 x 5 x 10

random pec deck

Tuesday AM: ran for 4 minutes at 9.5 mph and 1% grade on the treadmill, rested and repeated for 3:45 at the same speed and incline.

Monday PM:

conventional deadlift: worked up to 445 x 5

pullups: bw + 50 x 10 x 5

random GHR’s

ab stuff

Monday AM: did 60 minutes of cardio on the elliptical

Sunday AM: ran two miles in 14:15 and then went to a pizza buffet