Take care of yourself

Re: Take care of yourself (LiveSTRONG)

To contribute to the alcohol-jack, I am in love with my made-at-home margaritas. Fresh-squeezed lime juice makes all the difference. And I'm gonna have at least one tall glass tonight.

Anyway, today, a workout I've been putting off for at least 10 days, Crossfit's "Eva": As proscribed, five rounds for time of a half-mile run, 30 70-pound kettlebell swings, 30 pullups. I scaled it to 20 60-pound dumbbell swings and 20 pullups. After three rounds, which took 29 minutes, I wanted to puke -- not so much my stomach as my fucking brain.

I took a break, probably three minutes. Then I scaled the final two runs to quarter-miles.

Total time, approximately 50 minutes. Christ, what a bitch of a workout, as much mental as physical: How long can you push through the lactic acid burning? How many "one more rep"s can you do? How hard and far can you push your mind and body?

My answer is found in my scaling and my time. Next time this comes up (not for a while, please), the goal is to do all five rounds with the half-miles. Steady progression, body transformation, lifestyle.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Today, front squats, five sets of five reps each: 95 115, 135, 145, 155. Went to 165 and did three, then five more at 115. Need to start heavier.

Dips: 10, 6, 5, 4, 3 = 28. Ugh.

Knees to elbows: 5, 5, 5, 5, 5.

Back extensions, 50 in 1:41.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Amazing. Cut out the gratuitous drinking and eat healthy at home, and I lose seven pounds in two weeks. Funny how that works.

 

Re: Take care of yourself (LiveSTRONG)

Isn't it?

First day back ... some new eye candy in the Oly room. Did legs. Will probably feel some serious DOMS tomorrow. Yikes.

 

Re: Take care of yourself (LiveSTRONG)

I did box squats today. Finished with three reps at 315.
Then four sets of six of rack pulls at the knees with 275,
three sets of eight pull-throughs with 70, weighted situps and side bends.

 

Re: Take care of yourself (LiveSTRONG)

Holy crap, was it busy tonight. I had to subject my pup to toxic gas fumes for an hour because I had to park underground for the first time since going to this gym.

I picked up a new shoulder workout from the new edition of Oxygen. Get your shoulders done in less than 10 minutes. (I added some med-ball abs and cardio at the end, to keep me there for a while).

Try this:

1. Lateral raise super setted with dumbbell press ... No rest in between the lat raise and the dumbbell press, just lift the dumbbells into position from the raise and start pressing.
Three sets, 10-12 reps on each set.

Robert Kennedy's theory is to 'pre-tire the deltoid cap with the lateral raise movement and then by using the dumbbell press (which involves both the deltoids and the triceps), we pulverize the already fatigued delts because they are trying to keep up with the totally fresh triceps.'

2. Upright row SS barbell press ... select a loaded barbell that you can overhead press 12-15 times. Do the upright row with hands about 10 to 12 inches apart. Do 10 reps and then without any pause, jig grip to 15-18 inches apart and start pressing to failure.
No rest, go back to upright rows and go to fatigue, then go back to pressing to fatigue. And do that for four total sets.

I'm not kidding you. This absolutely blasts your shoulders. The delts never get to rest but fresh triceps and biceps will enable you to keep going, so you should be able to develop some wicked shoulder caps.

 

Re: Take care of yourself (LiveSTRONG)

That sounds deliciously painful, Flash. I might have to give it a go tomorrow, when I get a breather to head to the gym.

 

Re: Take care of yourself (LiveSTRONG)

I could barely lift my arms when I got home. I added in some medicine ball ab work afterwards.

I did a warmup of a set of dumbbell swings but I may throw in a set of push press next week, too.

 

Re: Take care of yourself (LiveSTRONG)

Today, virtual shoveling and pullups, 30-25-20-15-10-5, which equals 105 each.

Total time, 26:58. I'm beat.

To check out virtual shoveling, here's a link: http://www.crossfit.com/

 

Re: Take care of yourself (LiveSTRONG)

I worked on bench press technique today. The way powerlifters do it, it's almost a totally different exercise than the bench press most people do. You have to arch your back, tuck your elbows drive your feet into the ground, etc. You use muscles you never think you'd use in a bench press. It's more lats, lower back and triceps than pecs.
I ended up doing 225, the most I've ever benched in my life.

 

Re: Take care of yourself (LiveSTRONG)

Nice work, Tater Tots.

I'm on a 3x8 week, using an undulating periodization, so I hit lighter weights. Sunday starts an hypertrophy week, maxxing out with 5x4. I will be going for PBs on squat, deadlift, and bench.

 

Re: Take care of yourself (LiveSTRONG)

This morning, a bad-ass workout.

Round 1: 10 situps, 10 back extensions, 30 85-pound thrusters, 50 pullups.
Round 2: 30 situps and back extensions, 20 thrusters, 35 pullups.
Round 3: 50 situps and extensions, 10 thrusters, 20 pullups.

When last I did this (8/11/08), I used 75 pounds and finished in 54:21. Today I got done in 38:47, a PR by more than 15 minutes. Yeah, I'll take that.

Joe