Workout, Delicious Dinner and Okay Labs

First my workout:

hang clean: 180 x 10 x 3 1:30 rest on these and never really felt exerted

speed box squat, medium box + 45 plate: 165 x 6 x 5 1:00 rest, strict Speed was good on these, and because I didn’t push the depth at the start my hit didn’t even twinge till set 2 or 3. It didn’t feel great by the end but it didn’t feel as bad as normal. I think I’m slowly getting my hip flexors back where they need to be. I was pretty aggressive with the prone butterfly stretch/mobilization today and i think it payed off.

oly bar curl, as fast as possible: 70 x 3 x 10 1:00 rest, strict

2000m test on Concept 2:

New PR on the Concept 2, Monday January 6, 2013
Pics or it didn’t happen, bro.

Finishing in almost 8 flat was a new PR. Already making progress on those 2014 goals. I definitely will be taking down these PR’s once I read up how to set up the rower correctly.

I also got some pullups done today at work, which I don’t want to forgot. I got 8 reps with a lonnnng deadhang pause on each rep.

Now, onto dinner. I scarfed it down too fast to snap a picture but I made some tasty and quick green curry with beef, cucumber and kale. I didn’t have Jasmine rice, which is my hands down favorite, but there was already cooked brown rice in the fridge. I added a table spoon of green curry paste I got at the Asian market to a little bit of water in a small sauce pan. It’s much hotter, cheaper and better for you than what I have seen in my local grocery store. Plus it comes in a sweet tub.

To that I added a teaspoon of macadamia nut oil and 5 ounces of under blade steak that I scrupulously trimmed the fat off of. I just dumped a little bit of chopped cucumber on top and then a big heap of kale that I smashed down with the lid. I let it simmer covered while I hopped in the shower and when I got out, voila, tasty green curry without a lot of junk. If I had had a little scallion it would have been perfect.

Last item, I got my lipid panel back today, which I was sweating. Turns out it wasn’t too bad. Increasing my HDL is going to be a priority over the next few months but at least I’m not in any imminent danger.

Workout, Delicious Dinner and Okay Labs

Updates From The Land of Sweltering Humidity

Thursday AM

20 minutes of HIIT on the elliptical – level 16, 20 seconds on 40 off IIRC

Thursday PM

ran 1.5 miles in some time (maybe 12 something, felt real slow and beat up)


bench: worked up to 275 x 10

incline db press: 75 x 17

pullup: bw +30 laddered up to 8 reps

prestretcher slant board situps: bw x 32 reps


Even though I laid around literally all day and ate tons of junk food, I still went for a run when the sun went down and it got more bearable outside. I got it done in just under 30 minutes, 29:30. These is shitty but it’s better than the last time I ran this route and I didn’t have to stop so it’s still improvement.


completely off, just foam rolled and stretched

Monday AM

60 minutes of steady state on the elliptical level 16? bumped speed up to 4.5-5.0

Monday PM

conventional deadlift: worked up to 495 x 6 which is probably a PR at this bodyweight

weighted pullup: 55 x 5 x 5 done very strictly with a controlled 2ish second eccentric. I had some someone watch and count tempo on the eccentric on the last set and my last rep was a little sketch, which means I was probably right on for this week.

GHR, front elevated 6-8 inches: bw x 3 x 10 These felt good, stricter than the lower setting.

tons of pull aparts, did the wrapped knuckles/external rotator variety.

axle curl: axle + 10’s x 10 x 5

Tuesday AM

ran 1.5 miles in 11:49

Updates From The Land of Sweltering Humidity

Pulling and Pulling Related Activities

conventional deadlift: 135×1, 225x2x1, 315×1, 365×1, 405×1, 455×1 (belt), 475x3x5

GHR, front inclined on medium box: bw x 3 x 15 This is a rep/set PR. I may try to move down a little next week. We shall see.

weighted pullup: bw + 40 x 5,5,5,5,7 I don’t know if it was radiated from my back pump or if I’m getting so lean that the dumbbell in my belt was putting some pressure on my bladder, but these felt weird today.

I forgot to do any abs… 😦

Pulling and Pulling Related Activities

Bench, Run, Stretch, Condition


Nothing. I might have done some stretching or something, but nothing of import.

Friday AM

4-way lunge (forward and reverse lunge on each side. I usually start left leg forward and lunge back on the left, then back on the right, forward on the right and forward on the left back to the start) 6 reps

25 pushups

5 rounds, 60 seconds between rounds

20 minutes on the elliptical

Friday PM

bench press: 45×5, 135×5, 185×1, 225×1, 275×10,10,10

pullup: bw + 15 x 11

random dragon flag holds (bw x 2 x 30 sec)

YTWL: 5’s x 2 x 10


crunches: 62 in 2 minutes

pullups: 14 reps

1.5 mile run: ET – 11:44 Not an all-time PR but definitely an over 200 pounds PR. This was also my first outdoor run all year, so I guess it’s also my best run of 2010.


stretched a little and foam rolled

Monday AM

elliptical, warmed up for about 5 minutes then did 12 rounds of 10 seconds at >90 rpms then 1:50 at >45 rpms. I cooled down extra long and just barely got my heart rate back down to 125. Then I foam rolled my lateral thighs/ITB’s real hard. I ice massaged them once and will try to get them one more time before training tonight.

Bench, Run, Stretch, Condition

Cardio and Training Urpdate

I did 3 miles in 28:08 on the treadmill today, which is a pretty big PR for me, if not an all-time PR.

I worked up to 185 for a double that was way too hard and switched to leg press shoulders, plate per side x 15, 12 and 11.

30’s with too much weight, got some good reps in though.

cable rope hammer: 60x2x15, 70×15

cable rope hammer iso: 90 x 70 seconds

dips: bw x 25, 15

random cable front delts

Cardio and Training Urpdate

Squatting – Conor Isn’t Great At It!

But I WILL be…

Tons and tons of warmup stuff – stretched the shit out of everything

Squatted out of the stands instead of the mono and I hated it.

free squat: 135 x 2 x 1, 185 x 1, 225 x 2 x 1, 245 x 1, 275 x 1, 295 x 1, 305 x 1, 10

leg press: worked up to 7 plates x 20 rest-pause

GHR, front inclined on low side of bow (working my way down!): bw x 10 These hurted my hammies.

Palloff Press: worked up to 130 x 10, left and right

Squatting – Conor Isn’t Great At It!

I Heart Military Pressing

military press: 45×5, 95 x 2, 135 x 1, 155×1, 185 x1, 195 x 1, 205 x 1, 205 x 5 (PR), 210 x5,4 (PR)

leg press shoulders: worked up one rep and one plate per side until two plates per side. I did 2 plates per side x 6 and drop setted each plate down to an empty sled and got a pretty severe pump.

semi-strict curl: worked up to 115 x 2 x 10, 105 x 10 superset with:

rope overhead extension: worked up to 150 x 6, 140 x8, 130 x elbow pain so I stopped

oly bar concentration curl: 55 x 3 x 10 superset with:

lateral raise in scap plane: 25’s x 10, 30’s x 2 x 10 I stop short at the bottom and hold for just a sec at the top. Continuous tension, baby!

isometric pronated curl at 90 degrees of elbow flexion: 55 x 30 sec, 95 x 15 sec, 55 x 30 sec, 95 x 15 sec

I Heart Military Pressing