Ben becomes a Marine

[Phaedrus49er]

Originally Posted by RedLefty

Are you a masochist? Who likes that?

And are you sure about using a tennis ball on your lumbar region? I thought SMR was really only recommended for mid and upper regions.

Here's an interesting take on the subject (lumbar mobility, not masochism).

[Phaedrus49er]

Strength I, Workout B-4

Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

SUPERSET
--bent-over BB row (6/1/6/1/10-12, 311, 180RI) - 6 @ 125lbs, 1 @ 155lbs, 6 @ 135lbs, 1 @ 185lbs*, 12 @ 125lbs
--BB bench press (6/1/6/1/10-12, 311, 180RI) - 6 @ 145lbs, 1 @ 185lbs, 6 @ 165lbs, 1 @ 205lbs, 12 @ 145lbs

SUPERSET
--close-grip lat pulldown (2x6-8, 311, 120RI) - 7 @ BW, 6 @ BW
--DB shoulder press (2x6-8, 311, 120RI) - 8 @ 45s, 8 @ 45s

lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW

* denotes 1 three-quarter rep and 1 half-rep



Notes:
--Rows felt really strong today despite yet again feeling like ass (I was gassed this morning from some WEIRD dreams last night). The back is 99.9% now, and it made a huge difference in being able to focus on the lift without being scared of further tweaking the injury (just made sure that my form and foundation was rock-solid).
--My left leg remains sore while my right is pain-free. Side lunges have consistently revealed a weaker right leg, so I'm going with that and may start to incorporate some additional unilateral strength work there while doing focused mobility work on the left hip (and right shoulder--Magnificent Mobility anyone?).
--Re-read the bioenergetics chapter today (reference my reaction to Chapter 1 in an earlier post). I did, however, do better on the chapter-ending essay questions. Still being horribly impatient, though.

[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each hold, no RI btwn holds, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes, hamstrings
--Stick - hamstrings, calves, quads (inner, outer), IT band, chest
--tennis balls - spine

Stretching (Core Performance protocol using rope for assistance)
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--I just couldn't bring myself to read through the endocrinology chapter today, so I'm reviewing bioenergetics instead.
--I control the spice. I control the universe.

[K-Court]

(I was gassed this morning from some WEIRD dreams last night).

So my story about the chiro really did it for you then ....

[Phaedrus49er]

I said "weird," not "wet"

One side note to all this studying: my fingernails are history. I've had a nail-biting habit for as long as I can remember, but as part of a challenge with a friend (she had to quit smoking, which she's gone 15 days without a cigarette as of this post), I was go quit biting my fingernails and was doing very well with it until I really jumped into this book. I'll likely resort to some of that hotter-than-hell stuff you paint on your nails (nothing like a little positive punishment ), but after over 20 years of this, I'm not sure even that will work, especially while studying. Go team!

[K-Court]

Originally Posted by Phaedrus49er

One side note to all this studying: my fingernails are history. I've had a nail-biting habit for as long as I can remember, but as part of a challenge with a friend (she had to quit smoking, which she's gone 15 days without a cigarette as of this post), I was go quit biting my fingernails and was doing very well with it until I really jumped into this book. I'll likely resort to some of that hotter-than-hell stuff you paint on your nails (nothing like a little positive punishment ), but after over 20 years of this, I'm not sure even that will work, especially while studying. Go team!

It's a Smith thing, Ben. Don't fight it.

(If you figure out a solution, let me know. I have another 20 years of the bad habit on you. )

(BTW, I fixed your smiley for you. Remember - it's colon-tongue, not colon-p. I know ... that was incredibly anal of me. Whatever. )

[RedLefty]

My name is RedLefty, and I'm a nail biter.

[Phaedrus49er]

Oh man, this is great. I'm not the only one! Good thing I'm not Tigger

[Phaedrus49er]

Strength I, Workout C-4 (how appropriate)

Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg

Work:
--deadlift (6/1/6/1/10-12/15-20, 311, 180RI) - 6 @ 215lbs, 1 @ 255lbs, 6 @ 225lbs, 1 @ 300lbs*, 12 @ 135lbs, 15 @ 95lbs

SUPERSET
--Romanian deadlift (3x8-10, 311, 0RI) - 10 @ 95lbs, 10 @ 95lbs, 10 @ 95lbs
--static lunge (3x8-10ea, 311, 90RI) - 10 @ BW, 10 @ BW, 10 @ BW

SUPERSET
--good morning (2x10, 222, 0RI) - 10 @ BW, 10 @ BW
--reverse crunch variant (2x10, 222, 90RI) - 10 @ BW, 10 @ BW (on flat bench today)

* denotes a 300RI prior to the set (versus the prescribed 180RI)



Notes:
--I'm just not going to say anything about the deadlifts today other than it sucks that this was the last round for this during this phase, I like the 1RM sets, and I could probably could've put that bar through a brick wall (in a good way) after that second 1RM set
--After tomorrow's workout post, I'll post a summary of the entire phase (pending copyright issues with the book) to give a clearer picture of my progressions--it'll just look like my workout log that I take and use at the gym.
--I totally had a few other things to say, but I'm too high off that pull to remember it right now. I know I have to read through the endocrinology chapter sometime in the next two days. More later.

[K-Court]

Originally Posted by Phaedrus49er

Oh man, this is great. I'm not the only one! Good thing I'm not Tigger

Maybe we should start a challenge group to end the nail-biting. Loser(s)buy(s) a (number of) round(s) of drinks for the winner(s) at the Summit. Weekly/Monthly photos of your hands.

(I'm not sure why I'm even suggesting this. I should just hand over my VISA card now and be done with it ... )

[RedLefty]

I figure it exposes us to all kinds of germs and builds up our immune systems in the long run. So it'd be unhealthy to stop.

[Phaedrus49er]

Hell, if that's the case, I'm in. Free booze in Little Rock? Oh yeah, I'm there. That'd make the trip ultra-cheap for me

Hmmm... before and "after' pictures... another challenge thread? We could put that in the mind/body section.

I totally buy the germ thing, which is why I hardly--if ever--use antibacterial stuff.

[K-Court]

Originally Posted by RedLefty

I figure it exposes us to all kinds of germs and builds up our immune systems in the long run. So it'd be unhealthy to stop.

LOL. I love rationalization.

[K-Court]

I bet my before pictures would be the ugliest.

[Phaedrus49er]

Are we talking about fingernails only or hands in general? Mine are torn up from all the heavy barbell work I've been doing (plus the dry air here right now).

[K-Court]

I was talking more about the results of the nailbiting. Callouses don't count.

[Deserve]

That would be the most bizarre challenge thread in the history of JPF. Who is going to write the motivator every week? Would you post a log?

[Phaedrus49er]

Originally Posted by Deserve

That would be the most bizarre challenge thread in the history of JPF. Who is going to write the motivator every week? Would you post a log?

I think that alone just sealed the deal. Do we want to do this here or in a separate thread (I'm guessing in OT or Progress Pictures?) No motivator, just weekly posting of pictures. It'd almost be like a training log, just not on a daily basis.

[Phaedrus49er]

Strength I, Workout D-4

Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

SUPERSET
--chin-ups (6/1/6/1/10-12, 311, 180RI) - 6 @ BW, 1 @ BW+45lbs, 5 @ BW+20lbs, 1 @ BW+55lbs, 8 @ BW
--BB shoulder press (6/1/6/1/10-12, 311, 180RI) - 6 @ 115lbs, 1 @ 140lbs, 6 @ 120lbs, 1 @ 150lbs*, 12 @ 95lbs

SUPERSET
--wide-grip seated cable row (2x6-8, 311, 120RI) - 8 @ 200, 8 @ 210
--DB bench press (2x6-8, 311, 120RI) - 8 @ 50s, 8 @ 50s

lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW

hip mobility work (Smith machine bar set at just under inseam height)
--side hurdle steps, 5 reps each side
--forward-backward hurdle strides, 5 reps each side (4 footstrikes within each rep)
--lateral duck-unders, 5 reps each side (bar raised one level to prep for next movement)
--over-unders, 5 reps each direction



Notes:
--Thus concludes the official NROL Strength I phase. After tomorrow's regeneration work, as mentioned yesterday, I'll post a log-style version of my progression and evaluate the phase as a whole. I'm going to miss the 1RMs, but hey, dems da berries.
--The last shoulder press 1RM was a total push press. I guess my eyes were bigger than my stomach--er, deltoids, but I did extend the eccentric to about 8 seconds.
--With no car and rain falling today (of course ), I did some hip mobility work after the end of the formal session. Yes, ladies and gentlemen, I used a Smith machine The looks were great, especially since this was lunchtime today (Friday), so the trainers had no clients, the gym rats glanced sideways as usual, and the aerobics class let out during the over-unders. People are so funny
--After gaining about eight pounds fairly quickly during this phase (not good pounds), I backed off a few by this last workout to an even 200lbs, so a net five-pound gain in 4-6 weeks, and the mirror was cooperating today
--The trainer who always asks me about stuff I'm doing commented on the scorpion twists I do as part of my warm-up. I told him what they do and that I wouldn't recommend them for most people, especially those starting out training, and especially anyone who hasn't been out of bed for more than 90 minutes (spinal mobility implications). I haven't seen him use anything else I've suggested, so I hope that trend continues here.

[Deserve]

Originally Posted by Phaedrus49er

I think that alone just sealed the deal. Do we want to do this here or in a separate thread (I'm guessing in OT or Progress Pictures?) No motivator, just weekly posting of pictures. It'd almost be like a training log, just not on a daily basis.

I don't bite my nails any more but I promise to be a loyal reader. DO IT! I know ya'll want to.

[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each hold, no RI btwn holds, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes, hamstrings
--Stick - hamstrings, calves, quads (inner, outer), IT band, chest
--tennis balls - spine

Stretching (Core Performance protocol using rope for assistance)
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--Well, that officially begins my "off" week. I'm already getting a tic.
--I successfully avoided endocrinology for yet another day, but I'm hoping to get that chapter read sometime this week while on vacation in DC.
--It's official: my "butt" jeans can no longer be worn with undies. I tried them on today since I haven't been wearing them with my weight/waist gain. Yeah, no problems at the waist this time, but my legs are barely fitting into them. This ought to be interesting.
--I'll still try to get a compilation post done tomorrow, but no promises. If all goes well, I won't be on here between noon tomorrow and 5a Friday.
--We're totally doing the fingernail challenge when I get back

[Phaedrus49er]

So I was putting together the compilation post of Strength I this morning and found it to be an insanely complicated process, namely formatting it to be readable on here, so instead, some general wrap-up notes:

--Lower-body press - Neural (mostly), strength, and hypertrophy gains. Just doing squats with progressively heavier loads adapted my body to the movement, which I've purposely avoided over time due to lack of strength/confidence and the girlish perception that my legs were "big enough" , so now I've gotten to where I KIND OF look forward to squat day (as opposed to TOTALLY looking forward to deadlift day ). All my jeans are tighter in the legs now, meaning the bottom hem of my boxer briefs occasionally shows through. I think I can live with that (except for the aforementioned "butt" jeans--hey, the girl who got them for me calls them that--I MIGHT be able to wear some UnderArmor boxer briefs under them, but even that's questionable ). As has always been the case with squats but more so now, my left leg feels like it carries more of the load over the right, which seems to just be along for the ride most of the time. I wonder if that has anything to do with having driven a manual transmission for five-plus years. Squat ~1RM - start: 205lbs, end: 235lbs.

--Lower-body pull - I <3 deadlifts. Nuf said, but I'll say more anyway. I think squats are the same way, but DLs are mostly mental for me as evidenced by my load progression. One slip of concentration will remind you for awhile just how fragile the body is, despite all our best efforts to strengthen it. My back is still 99.9% healed, but every now and then, it'll take me a couple steps to get fully upright--just a little reminder The last DL workout was the most weight I've lifted at once in any manner in my life. Yeah, relatively speaking, it wasn't much, but it's a start. As I noted in #10 of my top influences, I'm taking time to build the foundation before trying to blow it out (which will be coming, I'm guessing, after the May 3 event--if I can get a team together ). There's a noted (similar) left-leg dominance here as in the squats, but I'll continue to poke around and see if I can pinpoint and fix the issue. Deadlift ~1RM - start: 245lbs, end: 300lbs.

--Upper-body press - Shoulder injuries have long been a limiting factor in any significant upper-body development, plus I had the same mentality about my chest size as I did about my leg size I haven't pressed heavily in a long time, and in the interim, I've completed a couple imbalance correction programs as well as supplemental work as part of other training. You might've noticed that I didn't progress in my bench press 1RM, and that's for two reasons: 1) no spotter (and inconsistent access to the power cage to bench press, so no fail-safe safety), and 2) further internal shoulder rotation correction. However, just getting SOME substantial loading on the BP essentially greased the groove for what will hopefully be some progression in the coming weeks/months, but any load increases will depend entirely on antagonist development. Further, stagnant BP numbers allowed for progression in (DB) shoulder press loads, which directly addresses a significant strength deficiency in my repertoire. Strong(er) shoulders will lead to strong(er) arms (without joint issues), though my BB shoulder press really varied based on sleep, nutrition, and other factors far more than other lifts for some reason, so sometimes this turned into a push press. Bench press ~1RM (for this phase, at least) - start: 205lbs, end: 205lbs. BB shoulder press ~1RM - start: 145lbs, end: 145lbs.

--Upper-body pull - Chin-ups have always eluded this former fat boy, but in the past few years, I've made a special effort to improve that particular movement. Limiting factors have been and are grip strength (primarily) and upper-arm flexion (secondarily). This is just one of those things I have to keep doing. My 1RM didn't improve much in numbers, but I went from doing the neck stretch thing (trying to complete the rep) to pulling the bar to my upper chest, so my range-of-motion is much better at similar 1RM loads. As for rows, they've become a point of focus for me as they directly address my shoulder rotation imbalance. I detest double-pulley stack cable setups for the misleading weight moved (you're only doing half the work, people!), but it's all I have available at the moment. I moved up quickly on seated cable rows mainly because I underestimated my horizontal pull strength, but I was a little skittish starting out given my shoulders' histories. Consequently, I moved all upper-body pulls ahead of upper-body pushes and will likely continue to do so. Chin-up ~1RM - start: BW+50lbs (barely), end: BW+55lbs (cleanly). Bent-over BB row ~1RM - start: 145lbs, end: 180lbs.

--Body composition etc - I don't obsess with scales or calipers simply because, IMHO, they're both misleading to a large degree in my case--scales because, well, they're scales; and calipers because I have all the FFB "leftovers" hanging around that only surgery will completely remove. Regardless, I did gain a quick 8-10lbs when I started this program (including Break-In), mainly because I increased my caloric intake (mainly with protein), but have lost 3lbs over the last couple weeks, so I'm sitting on 200lbs even. My waist initially ballooned with the increased calories (my waist fluctuates wildly within about a two-inch range and is very sensitive to changes in diet and training) but has scaled back a tad to a somewhat proportional size (not as small as when I was running primarily, but then, I don't want to get back to that). My posture, especially at my shoulders, continues to improve and isn't far from optimal, even though I have to consciously adjust myself somewhat regularly--it's just not as difficult to catch as it has been. And of course, the people who see me most have been complimentary in my body changes, saying I've added (more) size in the right places (continued from Core Performance). I don't see it, but then, if others notice a difference, what I think is irrelevant (Aside: I do have to say that I'm starting to grow out of my white-boy butt, which is contributing to the change in fit of all my pants ). Yes, I forgot to take "before" pictures, but at some point, I'll put together a montage of candid photos in an attempt to demonstrate progression, just no time soon (perhaps at the conclusion of this entire program).

--I'm a little disappointed that the insults have disappeared

Now, for a week off, a trip to DC (in a borrowed car), some time at the shooting range, and dealing with other areas of life (car, mortgage application, taxes, etc).

[gobbla]

before pictures are for fags. We want "after" pictures!

[Deserve]

Originally Posted by Phaedrus49er

Regeneration day:

--It's official: my "butt" jeans can no longer be worn with undies. I tried them on today since I haven't been wearing them with my weight/waist gain. Yeah, no problems at the waist this time, but my legs are barely fitting into them. This ought to be interesting.

Some people have fat clothes. I have skinny clothes.

[Phaedrus49er]

Vacation/Off-week summary (assume beer, Guitar Hero, and Wii bowling every night):

Monday
--First morning after sleeping on a floor in a LONG time. Ouch. Our host (a LONG-time friend who hasn't seen me since September) comments on my arm growth/definition, which is scary considering how little I think I have--how small were they THEN?
--Full regeneration/SMR workout, minus planks, plus all ten movement prep exercises. Also spent about an hour supervising and demonstrating for my friend/road trip partner's workout (she's been doing NROL4W with only bodyweight and TheraBands since I haven't been able to really watch her until now). Not bad for a beginner, but I emailed Julie some squat form pictures to get a second opinion on the corrective exercises I'll be prescribing in place of or in addition to NROL4W stuff.
--Mass quantities of sushi (pics to be posted on my Facebook and MySpace profiles in a couple days once I compile all parties' pictures).

Tuesday
--Body still not happy with floor slumber. Massive gas bubble forms in stomach and sets up camp until, oh, Thursday night.
--About four miles or so walking around the Mall playing tour guide (very much a sauntering pace after yesterday's work and the previous night's fitful sleep).
--Shooting range, a DC tradition. Two guns: 1) SigSauer 226 9mm pistol (friend's first time shooting and a warm-up for me), 2) Desert Eagle 50-caliber pistol (requirements for usage: "man hands," so said a shooter in the next lane).
--Brazilian BBQ for supper (read: meat-only).

Wednesday
--Great night of sleep. Finally used to the floor, and my core is tighter as a result of proper (unsupported) alignment.
--Woke up around 11am, drinking by 1pm at a great little place called Lost Dog Cafe in Arlington. I was introduced to Steelhead Extra Stout at lunch, which is now my new second-favorite beer.
--A thankfully brief pit stop at a mall to get her nephews back home some touristy DC crap.
--Mmmm... kebabs...

Thursday
--Drove home. Woo.
--Debated disassembling my bed to continue sleeping on a hard floor.

Friday
--Back in my own bed last night. Woke up on my stomach. Boo.
--Full (typical) regeneration/SMR workout.

Never underestimate the need for "off" weeks. I feel much more recharged after Alwyn's hammering for six weeks. Now, another four weeks (at least) coming up (Strength 2), eight weeks (plus Strength 3) if I can't get a team together for May 3. I guess I just don't have as many local, sadistic friends as I thought.

I did develop some minor right leg adductor pain over the course of Strength I but only when squatting. It was/is more significant when I do the lying IT band stretch during regeneration (shortens the adductor past resting length). I'm chalking it up to just getting used to moving heavier loads for now, but I'll keep an eye on it. Speaking of chalk, I bought a chalkless resin bag from REI last night, so we'll see how that goes as well.

[stingo]

Yes indeed, rest weeks are something to be savored after being subjected to AC's programs.

[Phaedrus49er]

I composed the following introductory post for a new support group here at JPFitness. I'm in. Anyone else?

----------

For those of you who haven't been keeping track of my training log (and I frankly can't blame you), there seems to be a small, silent, yet very real and significant population here at JPFitness; individuals with an addiction, whether physical or mental; people who flaunt and/or filch their little habit, blatantly or subconsciously. To some, it's a disgusting habit inconceivable of civilized people; to others, it's a compulsive, often shameful secret not easily admitted to others who don't notice it for themselves. Quietly, slowly, tediously, they find one another, usually by chance, relieved to know that they aren't alone, that they share a common if unorthodox bond. Rarely does this connection facilitate further fraternization, but then, this connection usually goes unnoticed until other connections have first been made. It has made and broken relationships of all kinds, caused many to instantly pass (usually unfavorable) judgment, and cut into the accessory bottom lines of Revlon, Clairol, and the like. Yes, I'm talking about the poor, the pitiful, the fidgety, the nail biters.

A small band of nail biters happened upon a comment I made awhile back lamenting the loss of my own fingernails after having started studying for the CSCS exam. Granted, I've been biting my nails for as long as I can remember, but after a few false starts, I was making progress in regrowing them (that my skin had over time thickened and grown up where nails would otherwise be growing is another matter to be tackled at another time). This caused me to lose a bet with a friend who'd resolved to quit smoking (she's so far been cigarette free for over three weeks and going strong). Therefore, I feel the need to redeem myself and am thus creating the Fingernail Biters Not-So-Anonymous support group where fellow nail biters can join me in my pictorial quest to naturally acquire presentable fingernails and kick a largely mental addiction.

On this, Day 1, I present to you Exhibits A (left hand, files 265 and 268) and B (right hand, files 266 and 269) as my starting point. Please feel free to share your affliction and join me with your own journey.

Then I thought it was a little gay (or, as RL put it way back, full of "faggotry"), so I just posted it here

[K-Court]

My third finger nail on the left hand was a bit long so I bit it off while I was reading your post ...

[Phaedrus49er]

I guess I'm all alone on this habit-breaking journey









Considering that my keycard was charred to a melty crisp a couple weeks ago, I temporarily cannot access my Harley (safely sitting in the parking deck at work). Therefore, during the lull before a coming storm today, I went outside and played with my pipe.

Zercher carry, 2 reps x 80yds, 60RI
back-squat carry, 2 reps x 80yds, 60RI
overhead carry, 2 reps x 80yds, 60RI
Zercher carry, 1 rep x 80yds, 60RI
back-squat carry, 1 rep x 80yds, 60RI
overhead carry, 1 rep x 80yds, 60RI
Zercher carry, 1 rep x 40yds, 60RI
back-squat carry, 1 rep x 40yds, 60RI
overhead carry, 1 rep x 40yds, 60RI

When the F--- did that thing become so heavy??? Anyway, such was my "off" week

[Phaedrus49er]

Strength II, Workout A-1

Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg

Work:
--squat (4/4/4/12, 201, 180RI) - 4 @ 155, 4 @ 185, 4 @ 205, 12 @ 95

--quarter-squat (3/3/3), 201, 180RI) - 3 @ 205, 3 @ 225, 3 @ 245

SUPERSET
--good morning (2 x 8-10, 201, 90RI) - 10 @ 45, 10 @ 45
--dynamic lunge (2 x 8-10 each leg, 201, 90RI) - 10 @ 45, 10 @ 45

--Swiss ball crunch (2 x 6, 222, 90RI) - 6 @ 25, 6 @ 25



Notes:
--WOO! Finally back in the gym with a new phase!
--I was slightly--okay, very concerned that I'd messed something up. Granted, I sandbagged a little on the squats, but I didn't really know how this setup would affect me. It's a lot faster than the last phase's squat day, and I can really stand to go heavier all around next week.
--The quarter-squats feel weird. Maybe it's because they have such a stigma in my mind (people doing quarters as if they were full reps), but I guess I'll get over it.
--I finally remembered to wear my JPF "No curling in the squat rack" shirt today Too bad it was a relatively light squatting day for me
--I gained six pounds during my off week. Big whoop. Very little of it was good weight, but it was totally worth it I'm at 206lbs now and quite possibly won't weigh again until the end of the this phase.
--Had a female friend "with" me at the gym today (we each do our own things). Figures that the eye candy population exploded well beyond the norm, especially for a Monday
--Still no official word from the event coordinators about May 3. At this point, I have one other person definitely interested in doing it, no matter what. It'd be nice to have some more info from the powers that be.
--Still no car, but a couple more phone calls from the insurance company suggest they're digging into the negligence avenue with the car fire. I'd really like a check of some substance soon.
--Fingernails are showing (minimal) signs of life (no, not from fungus, Rob)