No magic pill

[Phaedrus49er]

circuit x 3, ~60RI
--KB modified flag negative x 5 @ 40kg
--seated KB good morning x 5 @ 18kg
--seated KB twist x 10/side @ 12kg

KB arm bar @ 12kg
pigeon stretch



Notes:
--I wanted something very quick and simple that didn't require standing. I was struggling to stay awake all day after an epic (for me) weekend. Saturday was two parties with a lot of rum and a tequila nightcap (Kenny Chesney lyrics come to mind: "Last thing I remember, I told the bartender, 'Mix rum and whatever you have'"); Sunday was a friend's 200th beer party at Flying Saucer, so my recovery drinking day ended up being more saturated than my party day. It didn't hurt that he's become a bit of a regular, so a few of the whoamygoodgoddamncanyousaybarb ecuesauce???!!! servers either took care of the party or were a part of it off the clock, including one who challenged her boyfriend to a Guinness pitcher-chugging contest (she lost by a couple seconds). Another regular made a HYOOGE spread of traditional German and Bavarian foods, so needless to say, a good time was had by all
--I joined the 200 KB Swings Per Day thingy. Granted, I won't start until tomorrow, but I can make up 400 swings pretty easily (he says in the foggy fringes of festivities freshly forgotten).
--I finished writing my YFS2 exam today, so all that's left is a quick proofing and double-check, and that sucker will be gone this week, just a couple days before the deadline *ugh* I may have to hit up the Saucer to celebrate once my body purges the weekend. I aint as good as I once was, but I'm as good once as I ever was.

[Phaedrus49er]

high-reach/toe-touch x 5
shoulder PNF x 5/side
hip PNF x 5/side
hip flexor stretches

KB swings - each set performed at start of each minute for 15 minutes
--1-arm swing - 10 x 10/side @ 18kg
--2-arm swing - 5 x 20 @ 24kg



Notes:
--Two hundred swings for today, one hundred to make up one-quarter of what I've missed so far this month. I will be going a tad lighter and/or less intense tomorrow

[Phaedrus49er]

Oh yeah, forgot to mention this because I was so fried from the swings: I finally mailed off all my YFS2 exam materials today. At this point, I don't really care how I did, though I will say that it was a horribly-written test. Oh well, it's done.

[Phaedrus49er]

Cotter qigong x 3

circuit x 10, 60RI
--2-arm bent-over KB swing x 10 @ 12kg
--1-arm KB jerk x 3/side @ 18kg
--1-arm KB swing x 10/side @ 12kg



Notes:
--A lighter, less-intense day, but I still got in three hundred swings AFTER an after-work beer at the Saucer AFTER ditching work an hour-and-a-half early AFTER rolling into work an hour late. Good day

[stingo]

A fine place the Flying Saucer - looking forward to going there again next time the Summit rolls around.

[Phaedrus49er]

sun salutation x 3

circuit x 5, 90RI
--1-arm bent-over lateral KB swing x 10/side @ 12kg
--2-arm reverse KB swing x 10
--1-arm KB swipe x 10/side @ 12kg
--2-arm vertical KB swing x 10



Notes:
--That's another three hundred swings, albeit not traditional, but whatever. I didn't want to do just regular swings throughout this thing anyway.
--I'm toying with taking my 18kg to work tomorrow (it should fit in my backpack) so I can get my swings done throughout the day since there's no way I'm getting a workout done after work considering how long and late I'll be working. Stupid challenge.

[Phaedrus49er]

300 KB swings @ 18kg



Notes:
--Varied 1-arm and 2-arm swings throughout the day at work. It was a good day for them considering the multiple fires I had to put out today and the combination of morning coffee and Disturbed's discography. RAWR!!!

[Phaedrus49er]

yoga warm-up (Yee's AM energizer)

circuit x 7, 120RI
--2-arm bent-over KB swing x 10 @ 12kg
--1-arm bent-over lateral KB swing x 10/side @ 12kg
--2-arm KB swing x 10 @ 32kg

2-arm KB swing x 20 @ 24kg



Notes:
--Total of 300 swings again since I missed yesterday, which started out with a serious coffee OD, then the massive crash, then something I ate at supper ended up breaking (for now) the downstairs toilet
--I'd originally written this workout to go ten circuits with only ten TOTAL lateral swings per circuit, but the brain wasn't quite woken up, meaning I did ten on each side. I caught it after three circuits and adjusted. I don't think I was up for 400 swings this morning (stomach's still a little bubbly).
--Oh yeah, the yoga. I downloaded some Rodney Yee stuff last week but hadn't gotten around to trying any of it. It looks pretty good and comes highly recommended, but Mariel Hemingway? Really? I mean, she's not awful, just not my cup of tea.
--I've been poking around in the satellite radio thing. Suggestions? I'm leaning toward getting a Ford OEM head unit with generic satellite support and then getting whichever service I decide on. Thing is, even though I can go lights-out on a concert sound rig any day, I'm pretty inept at car audio, and I say this after having changed out a head unit several years ago--it worked, but it just wasn't pretty. I bring this up because...
--I totally got my truck all to myself for the first time since I bought it almost two years ago. The girl landed her a 2009 Kia Optima, new off the lot, with a skin-peelingly bad interest rate because of her credit, but she can afford it with her job, and this will finally put something positive on her credit (hopefully she can refi in a couple years). In the meantime, she'll be--well, she'd BETTER be paying more than her minimum monthly payment to knock off as much interest as possible in the interim. But screw all that, I GOT MY TRUCK ALL TO MYSELF MOFOS!!!!11!!111

[Lost Dog]

You can get a lot of satellite radio stations via your blackberry I think. Plus, Pandora. Can you get something to stream phone to car audio via a cable or FM transmitter?

[Phaedrus49er]

I'd just need a 1/8" plug coming from the head unit to get Pandora or Slacker. The FM transmitters are really hit-or-miss :/

[Phaedrus49er]

qigong x 3

SUPERSET x 10, 90RI
--2-arm KB swing x 10 @ 36kg (sets 1-5) / 32kg (sets 6-10)
--1-arm KB swing x 10/side @ 18kg



Notes:
--Nothing much to report on the training front. I had a LOT of downtime at work today, so I spent it compiling to-get lists of various categories (Harley, truck, electronics, tools). Yeah, it's going to take a lot of birthdays to get through those.
--I was totally going for an after-work beer when I walked past a blood drive in our building. The smell killed that urge really quickly. Still a little vurpy.

[Phaedrus49er]

thoracic foam rolling
high reaches / toe touches
arm circles
trunk twists

SUPERSET x 10, 60RI
--1-arm overhead KB swing x 5/side @ 12kg
--2-arm KB swing x 10 @ 24kg



Notes:
--I threw a few bottoms-up swings in there just for grins, but for all intents and purposes, this was a back-off workout, both in volume (200 swings instead of 300) and intensity (ate four hot dogs just over an hour before the workout, so when it got back to the top of the neck, I knew to lay off a little)

[Lost Dog]

L'il Kobayashi

[Phaedrus49er]

Originally Posted by Lost Dog

L'il Kobayashi

I like that better than saying I'm working on my gag reflex

[Phaedrus49er]

hip PNF x 5/side
shoulder PNF x 5/side
thoracic foam rolling

2-arm KB swing x 200 @ 24kg = 10:50



Notes:
--Just wanted to see how long it'd take me to get to 200 swings.
--I'm noticing some left shoulder and neck pain creeping back in, a result of sitting a lot (more) at work and neglecting my SMR/TPT stuff. Shame on me. The foot is also becoming a tad troublesome again because I haven't been wearing my boots, which is where my insoles are. Shame on me.
--I got word today (only a week after the fact) that I passed the YFS2 exam. Maybe I should do something with that (and considering the mountain of stuff heaped on my plate at work, especially compared to my current pay, I may be forced in that direction--still waiting to see what the final salary offer is if/when the job actually gets posted, hopefully in January ).

[gobbla]

impressed with the hotdog x4

[Phaedrus49er]

2-arm KB swing ladders x 5, ??RI
--5 reps each of 18kg, 24kg, 32kg, 36kg up and down the ladder for 200 swings total

Originally Posted by gobbla

impressed with the hotdog x4

Notes:
--Just for gobbla, this came on the heels of a three-egg, three-slice of bacon, and three-slice of cheese meal I threw together in a frying pan AND... and and and... a shot of tequila (rough day at work). The latter wore off, and I started feeling lousy about not getting my workout in, so there ya go. Hey, some people stress-eat on ice cream and bon-bons. I go for the Man Breakfast.
--Speaking of work, I've decided that they aren't going to even hint at an offer before January, and even so, they just keep piling more and more responsibilities on my plate. What I envision is that my job description will accurately reflect what I'm actually being asked to do, but the pay will be for the original position, which is about half of what I do now (and even then, it was already two full-time positions' worth). I'm taking the youth fitness guy out to supper one night soon to see if he's made any progress on an offer for me, and I'm going to shadow him some during winter break (one perk of working for a state university). I need to see if there's any hope of at least coming close to paying the bills if I went all-in with him. In fact, I need to be developing other options anyway, just in case. A substantial part of the interview for my current job was that I wanted to get out of the month-to-month life of contract work (which was and is mostly true), something they liked as a sign of commitment, but here we are, almost four months later with no hint of a change. Yeah, it's income, and once taxes are done, it'll end up being similar to my take-home pay from previous years, but having those taxes deducted isn't totally agreeing with the lifestyle I'd set up. We'll see what happens.

[Phaedrus49er]

hip PNF x 5/side
KB arm circles x 10/side @ 6kg
high reach / toe touch x 5

1-arm KB swing x 150/side @ 12kg (switched hands as needed)
60RI
1-arm KB swing x 50/side @ 12kg (switched hands as needed)



Notes:
--I have six hundred swings to make up, so this took care of two hundred of them. Yes, the weight was light, but I hadn't done a true endurance swing workout yet, and since I took a few days off, this was a good easing-back-into-it workout.
--Work continues to lose favor with me, at least work at this job. I know the life of an independent contractor can be stressful since you almost always have to hustle, but when it comes to the business end of things, I never have to deal with someone else not doing their job and consequently making mine that much more difficult. Ugh

[Phaedrus49er]

hip PNF x 5/side
shoulder PNF x 5/side
scap pull-up x 10

KB complex x 10 @ 18kg, 90RI
--2-arm bent-over KB swing x 5
--1-arm KB swing x 5/side
--2-arm vertical KB swing x 5
--2-arm KB swing x 10 (last rep = bottoms-up overhead swing)



Notes;
--That gets me halfway caught up (300 of 600 swings missed over the weekend). Not a major workout, but definitely a step up from yesterday.
--The work blahs have definitely set in, just over two months after starting there, which is right on cue. I just try to get through each day not caring since that seems the only way to stay sane. I keep getting told that I take my work--whatever that work is--too personally. Well, if I'm going to spend one-third of my most productive years working, it'd damned well better be worth my time--that's way too much time to spend sleepwalking through the motions.
--As such, at least until things get better somehow, I've decided to let my gaming guard down and buy both Modern Warfare 2 and an Xbox Live Gold subscription so I can play with friends online (I can also get streaming Netflix that way, too). Yes, it's nothing more than a distraction, but right now, I need something to focus on so intently that work stuff gets drowned out, which I can't do with my training, other projects I need to get done around here, or reading (though I did finally start House of Leaves in earnest--I can already tell it's going to rip me apart).

[Celestialmom]

[RedLefty]

Originally Posted by Phaedrus49er

--As such, at least until things get better somehow, I've decided to let my gaming guard down and buy both Modern Warfare 2 and an Xbox Live Gold subscription so I can play with friends online (I can also get streaming Netflix that way, too). Yes, it's nothing more than a distraction, but right now, I need something to focus on so intently that work stuff gets drowned out, which I can't do with my training, other projects I need to get done around here, or reading (though I did finally start House of Leaves in earnest--I can already tell it's going to rip me apart).

Same boat here right now, man. Although I don't quite trust myself to jump into the gaming again, since I want to be employed, healthy and married next year. I'll have a feel for when the self-control for a new game will be in place.

Last night my distraction was the first half of Tropic Thunder.

(But please share about the awesomeness of MW2 in your log)

[Phaedrus49er]

It'll be awhile before there's any MW2 awesomeness, if ever. I so totally suck at FPS, it's not even funny. Going to see how some upgrade treat me first. A co-worker is bringing me Mass Effect tomorrow, so I'll be set until Bioshock 2 comes out. And reading? Yeah, that's lunch-hour stuff at work, so I'm getting it all done somehow, except, well...

...no workout today, which puts me 500 swings behind. Ugh. Going to attempt a full night of dance lessons for the first time since March (or earlier) since the foot is feeling okay. I still have some bad moments but no bad days anymore.

[Celestialmom]

DANCE LESSONS??!!!??!!

Do elaborate!

[RedLefty]

He's a private dancer. A dancer for money.

[Phaedrus49er]

Yeah, you know about pole dance classes? Well, I'm the pole.

I've done country/Western line dancing for almost four years but had to stop after March because of the foot thing.