No magic pill

[Phaedrus49er]

No 'canes here, just an oddball summer storm in the morning, which will make the rest of the day nice and sticky. Joy.

Hey, no worries, man. There are things in life more important than giving me shit on a regular basis And you're welcome, if for no other reason than to prove to you that I hadn't lost your number--I don't typically call back the next day

[Phaedrus49er]

Since this seems to be a somewhat active thread today, and since I may or may not workout today, I'll go ahead and throw out a couple things:

--I'm eating a VPX Zero Impact bar right now. Chocolate peanut butter, of which it tastes like neither. I can't even call it cakey, just formed powder with a touch of moisture and a little sweet, but the macro content and composition are good, so it just depends on how anal someone is about diet.
--I mentioned this elsewhere, but I was offered a position on morning TV and couldn't say "no" quickly enough.
--I found a qigong "practitioner" in my area, and my health insurance lets me get a 10% discount, but it looks more like a clinic rather than a dojo or something similar. Plus, 10% for something like this probably won't help much, but I may check it out one day when I'm bored sitting around the house (read: tabled indefinitely)

[Terry Monk]

Like I said in that other thread, You've got a perfect face for radio anyway. .......

C'mon, you left it right there in the wide open.....

[Phaedrus49er]

Sprint intervals
--20 x 50yd, 0RI

Total time - 6:46

Core circuit x 5, 60RI
--V-ups x 5
--Supermans x 5
--1-KB farmers walk x 50yds @ 24kg (switched hands halfway through)

Beginner/Finisher
--~100yd 1-KB farmers walk to/from parking lot (right hand arriving, left hand leaving)



Notes:
--Wind. Sprints. Suck. I'm looking forward to a more balanced interval setup next week rather than just straight sprints (well, "sprints" in my case).
--You'll notice the light core circuit. I originally had "hip-overs" at the start of the circuit but was quickly re-introduced to some basic physics, namely that at no point is the movement doable (without insane amounts of body control) with fewer than three points of contact, and I was trying to do it with two. When I say hip-overs, I'm talking about a drill we did in wrestling where you start with a supine neck bridge (three points of contact--head and two feet), reach overhead, and grab a standing partner's ankles (five points of contact). Then, use your arms and torso to "hip-over" to a prone neck bridge (hands either between or to one side of your legs, meaning three different possible positions), then back to supine. One rep equals hitting all three positions: supine, prone middle, supine, prone left, supine, prone right, supine. I just can't do that with a single point of contact overhead (I was trying to use a football goal post), but I did do a single pistol squat on each leg after everything was done just because I was ticked that I didn't get to do hip-overs (maybe Saturday). The squats weren't pretty, but dammit, they got done.

[Phaedrus49er]

2-DB split snatch, 60RI
--3 @ 40s, 3 @ 40s, 3 @ 40s, 3 @ 40s, 3 @ 40s

2-DB push press, 60RI
--3 @ 50s, 3 @ 50s, 3 @ 50s, 3 @ 50s, 3 @ 50s

SUPERSET
1-arm DB bench press, 0RI
--5 @ 50, 5 @ 50, 5 @ 50, 5 @ 50 (per arm)
+
depth plyo push-up, 60RI
--5 @ BW, 4 @ BW, 3 @ BW, 3 @ BW

SUPERSET
wall squat, 0RI
--60sec @ BW, 60sec @ BW, 60sec @ BW, 60sec @ BW
+
squat jumps, 90RI
--10 @ BW, 10 @ BW, 10 @ BW, 10 @ BW

1-arm DB swing, 0RI
--15 @ 25, 15 @ 25, 15 @ 25 (per arm)



Notes:
--I moved up on both 2-DB movements, which was fine for the push press, but the split snatch was a little heavy for a speed day. I may back off to 35s to start next time.
--I may have to up the rest interval on the bench press/push-up superset to 90, even though I did move up on the DB weight. I'm not progressing on the push-ups like I want or should be.
--I did hold the wall squats for the full time on every set this time. I have to say that this superset SUCKS the day after a track interval session. It didn't help that I messed around with pistol squats after my workout yesterday (maybe a half-dozen on each leg over the course of walking the girl through her workout) and at the end of my warm-up today (only one per leg). Whatever. I'm more interested in pistol squats than wall squats anyway.
--jugglecat continues to put the rest of the human race to shame.

[Phaedrus49er]

Circuit x 5, 0RI
--burpees x 30sec
--jumping jacks x 30sec
--rope jump x 30sec
--shadow boxing x 30sec

Core circuit x 3, 60RI
--flag x 3 (negatives)
--Saxon side bend x 5 per side @ 20lbs
--Supermans x 10
--Russian twists x 8 per side @ 10lbs

1-arm plank @ 5sec per arm, 30RI
--30sec @ BW, 30sec @ BW



Notes:
--I haven't been to the gym on a Saturday morning in a long time. Dumbfuckery was rampant, and since my workout was much shorter than the girl's, I got to sit back and watch it all while messing with pistols (I need a 10lb counterweight to do them reliably and effectively for now) and waiting on the girl. All manner of body types, dress (both *ugh* and *boing*), and general awareness, especially one blonde bean-pole chick dressed up like a honeydew melon.
--This was a repeat from the last first-week GPP, and even though the parameters didn't change, I didn't feel the need to wallow on the studio floor near a trash can this time.
--My planks sucked balls this time, but I attribute that to actually doing more of the core circuit as prescribed instead of last time's modification (linked above). My flags still suck--I did them on an incline (head-up) today, so maybe that had something to do with it, but I'm thinking not. I just suck at them still.

[foodfromafar]

especially one blonde bean-pole chick dressed up like a honeydew melon.

Your use of words to paint pictures is amazing, Ben! Your log always brings a smile to my face.

Great workouts!

[Bytsi]

I am never bored people-watching at the gym - there's always someone inventing a new and creative use for the equipment ... and the fashions!!!

[Phaedrus49er]

Originally Posted by foodfromafar

Your use of words to paint pictures is amazing, Ben! Your log always brings a smile to my face.

Great workouts!

Thanks, it's a gift bred of liberal arts studies

Originally Posted by Bytsi

I am never bored people-watching at the gym - there's always someone inventing a new and creative use for the equipment ... and the fashions!!!

I always have to be careful of this one dude who's in there a lot. He's maybe 5-7, 160lbs soaking wet, always wearing gloves and a wife-beater that just hangs on him (could be the same one every time, for all I know), and just has a very slight build. It doesn't help that he has long, brown hair, so on just a passing glance, he looks like a chick from the back. It's never a fun revelation.

[Phaedrus49er]

1-DB push press, 90RI
--4 @ 60, 4 @ 65, 4 @ 70, 4 @ 70 (per arm)

BB power clean
--5 @ 135, 5 @ 135, 5 @ 135, 5 @ 135

SUPERSET
DB step-up, 0RI
--6 @ 30s, 6 @ 30s, 6 @ 30s, 6 @ 30s (per leg)
+
DB RDL, 60RI
--8 @ 30s, 8 @ 30s, 8 @ 30s, 8 @ 30s

SUPERSET
pull-up, 0RI
--5 @ BW, 4 @ BW, 3 @ BW, 3 @ BW
+
push-up, 60RI
--15 @ BW, 8 @ BW, 6 @ BW, 6 @ BW

Bodyweight matrix from NROL4W Stage 3
--BW squats x 24
--BW lunges x 12 per leg
--BW lunge jumps x 12 per leg
--BW squat jumps x 24



Notes:
--So-so workout in comparison to the last run-through: ending push-presses were lower weight but (I think) a much more stable shoulder, power clean total reps were up, step-up/RDL weight was slightly higher (only meaning better grip strength), pull-ups dropped a rep, push-ups evened out.
--The prescribed finisher for today was a farmers walk, but that just doesn't happen with my gym's layout, so instead, I decided to join the girl for one of her two matrices, which thoroughly sucked after the workout I had, but whatever. Time = 6:06
--I have a theory that my pull-ups and push-ups have stalled because my weight has been very slowly but surely increasing--I weighed in at 212.5 at the end of last week (+20lbs or so over the past few months), which isn't bad (especially compared to how I looked the last time I weighed this much), but it's not great, either, so I've decided to severely limit my grain intake, which tends to be a large source of untracked calories for me (read: 1/3 to 1/2 of a loaf of bread can disappear in a day). For six days a week, I won't allow myself more than a bowl of oatmeal and two piece of bread; the seventh day will be no-limits (within reason), and we'll see how that goes.
--No great gym stories today since the only candidate was all auditory: just a very high-pitched, nasally OMGer working with Old Man George (who coincidentally has the same initials). I seriously think she was afraid to sweat.

[Phaedrus49er]

Circuit x 10, 0RI
--pull-ups x 5
--DB swings x 5 each arm @ 30lbs (comparable weight to cinder blocks)
--medicine ball plyo push-ups x 5
--bench jumps x 5

Total time - 26:21

10 minutes of intervals on a stationary bicycle



Notes:
--This was the first non-strength workout to be repeated from the last cycle.
--Last time, I did it in 22:34, so this time just sucked. Some possible reasons:

1. Ring pull-ups skew toward a neutral hand position, whereas this time it was strict pronation and therefore more difficult biomechanically.
2. As mentioned last time, I've put on a few pounds (nothing major since last time, but still some).
3. I've essentially adopted keto again in limiting the grains in my diet. I still had an apple and a PWO shake (all whole foods except protein powder) for carbs, but losing a couple hundred grams of carbs yesterday and today each kinda hit me today. I know this is just a matter of a couple more days to acclimate since my body loves lower-carb nutrition anyway, but it ran me through the wringer today.

--I jumped on the bicycle today so that I wasn't just standing around waiting on the girl. The people who frequent the bicycles and ellipticals are an odd bunch. I'm going back to rope skipping next time.

[Phaedrus49er]

OMG the fuel changeover is kicking my sorry ass today. I didn't intend to get into keto again, but it sure looks like that's where I'm heading with dropping most of my dietary grains (I take a fiber supplement as needed). Fruit and vegetable carbs--including potatoes--aren't staving off the nausea and dizziness, though that could also be a product of yet another sleepless night. I may break down and have a sandwich. If I intended to do keto, I would've been a little more prepared for the blahs. I can't imagine that intervals tomorrow will be fun at this rate, if they're doable at all.

[RedLefty]

Milko laughs in your general direction.

[Phaedrus49er]

Sprint intervals
--4 x 800m, 90RI (active)
+120RI
--4 x 50yd, 0RI

Total time - 27:43*

Core circuit x 3, 60RI
--flags x 3 (negatives)
--DL twists x 6 per side @ 18kg
--Supermans x 5
--KB twists x 8 per side @ 18kg

* denotes lack of fine motor skills to operate stopwatch, resulting in about 30sec extra on the official time (28:13).



Notes:
--This wasn't quite the "holy fucking shit" that the deck-of-cards workout was, but it was darned close, beginning and ending with a ~150yd 18kg KB carry of varying grips and positions (my main goal was just to not set it down, and both my index fingers are giving me problems again).
--Going by the unofficial time, this put me ten seconds slower than last time, but last time was also more temperate--when I reached the track at around 9:30am today, it was sunny, 82F with about 88% humidity, and very occasionally breezy, and of course, it got warmer and stickier the longer I was out there. Let's just say I spent the majority of today's workout right on the cusp of either vomiting or being dizzy to the point of not being able to stand, which had a direct effect on the timer today. I swear, I was more out of it than gobbla after an IHOP binge.
--I nailed the flag negatives today for some reason, despite them coming at the end. I think a combination of using a level surface and a higher hand-hold helped (used the bottom of a goal post). Hopefully, that'll translate to the gym. I'd really hate if I could only do decent flags after sprint intervals.
--I've had a pot of pinto beans simmering since yesterday afternoon, and they were finally ready when I got home (I'll throw a ham bone in there next time). I was poking around looking for something to eat with them and found a long-forgotten box of corn muffin mix. Needless to say, lunch rocked out.
--Now, just some down time before going and, oh I dunno, driving a stock car around Lowes Motor Speedway this afternoon, provided that it doesn't rain for the first time in a frigging week

[Phaedrus49er]

2-DB split snatch (from sides), 60RI
--3 @ 30s, 3 @ 30s, 3 @ 35s, 3 @ 35s, 3 @ 40s

2-DB push press, 60RI
--3 @ 50s, 3 @ 50s, 3 @ 55s, 3 @ 55s, 3 @ 60s

SUPERSET
1-arm inclined push-up, 0RI
--5 @ BW, 5 @ BW, 5 @ BW, 5 @ BW (each arm)
+
medicine ball plyo push-up, 60RI
--8 @ BW, 5 @ BW, 5 @ BW, 4 @ BW

SUPERSET
DB lunge, 0RI
--5 @ 40s, 5 @ 40s, 5 @ 40s, 5 @ 40s (each leg)
+
lunge jump, 90RI
--5 @ BW, 5 @ BW, 5 @ BW, 5 @ BW (each leg)

2-DB swing, 30RI
--15 @ 20s, 15 @ 20s, 15 @ 20s



Notes:
--Loads jumped on the power movements over last time. Speed was compromised a little, but they were still light enough to not be 1RM (or even 3RM) loads.
--The upper-body superset was much closer to the prescribed setup (listed in the link above). The one-arm inclined push-ups are still challenging and seem to have somewhat stalled like most everything else above the waist with the exception of flags. The increased loads (and intensity) before this movement may be playing a role.
--Lunges were still a little heavy for a speed day, but I don't see a need to change that with the superset like it is.
--Swings got heavier, albeit at the expense of endurance, but then, thirty seconds at the end of a workout really isn't much of a break.
--The last few workouts have been completed on the precipice of upchucking, which tells me that I'm pushing my limits but not unhealthily so. So far, that is. Some people pay attention to where emergency exits are. I look for the nearest trash can.

[Phaedrus49er]

Circuit x 5, 30RI
--burpees x 30sec
--jumping jacks x 30sec
--split jumps x 30sec
--burpees x 30sec
--jumping jacks x 30sec
--mountain climbers x 30sec

Core circuit x 3, 60RI
--Turkish get-ups x 3 per side @ 18kg
--V-ups x 5
--Supermans x 5
--DL twists x 5 per side @ 18kg



Notes:
--Another repeat. The loads increased a bit, even if reps dropped a little. I'd actually meant to grab the 12kg kettlebell, but whatever.
--I'm toying with suspending my current gym membership and re-joining my old boxing gym: WAY fewer people + no BS equipment = awesome. I'll see how it's holding up in the next week or two; if good, then it won't take much convincing to get me back in there, especially since my training now needs so little equipment beyond what I can provide myself. It just has a much better atmosphere IMHO.
--Forgot to mention that NASCAR got rained out, so I'm probably shooting for that again this coming Thursday. It's shaping up to be a busy week.

[Terry Monk]

Hey Ben. Got your text the other day. Thanks. Not too much to say at this time. I just wanted to let you know that I'm still reading right along with you.

[Phaedrus49er]

Thanks, man, no worries. Keep fighting the good fight.

I want to announce that as of about twenty minutes ago, the latest batch of beef jerky was declared ready for consumption. Let's see if it lasts more than three days this time.

[Natalia]

Ben, with all these strenuous workouts PLEASE don't forget to hydrate properly. After having experienced dehydration once I'll never let this happen to me again. My little fridge in the garage is always stocked with the right stuff:

[Phaedrus49er]

Got it covered, thanks! I'm sure my former boss (pictured right) just loves this picture floating around the Internet.

(as I have a glass of Two-Buck Chuck while typing this )

[Phaedrus49er]

Originally Posted by Natalia

Waaaaaaaaaaaaaaaait a minute. You ran the 2006 Panthers 5K? I'm scared to share my time

[Natalia]

Originally Posted by Phaedrus49er

Waaaaaaaaaaaaaaaait a minute. You ran the 2006 Panthers 5K? I'm scared to share my time

I wanna say 'yes' just to look cool, but no, I did not. That shirt was a 'hand-me-down'

[Phaedrus49er]

Originally Posted by Natalia

I wanna say 'yes' just to look cool, but no, I did not. That shirt was a 'hand-me-down'

Oh okay, well, nevermind then. Poser

[Phaedrus49er]

Just to preview what will be a mostly unfavorable review of the NSCA CSCS multimedia symposium, this is the guy doing the (final) presentation on sports nutrition:



In peeking at the self-assessment quiz, he's going to tell me that the most important nutrients an athlete can ingest are water and carbohydrates (when protein and vitamins/minerals are also options). I am going to bomb this section of the exam--it sucks being more up-to-date on research than the accrediting institution

EDIT: This presentation is worse than sitting through church (for me, anyway).

[Bytsi]

Originally Posted by Phaedrus49er

In peeking at the self-assessment quiz, he's going to tell me that the most important nutrients an athlete can ingest are water and carbohydrates (when protein and vitamins/minerals are also options). I am going to bomb this section of the exam--it sucks being more up-to-date on research than the accrediting institution

[Aoife]

Dude. Tests are not about being correct. Just about the "right" answers.

[Phaedrus49er]

I am literally sitting here yelling at the computer screen as this Jabba is talking--well, breathing heavily through his vibrating jowls. My next step will be to look at NASM or ISSA certs instead. I've questioned--but have been able to overlook--some details before, but this whole talk is just bad.

[Phaedrus49er]

2-DB push press, 90RI
--1 @ 75s*, 3 @ 65s, 3 @ 65s, 3 @ 65s, 3 @ 65s

1-arm DB hang snatch, 90RI
--3 @ 55, 3 @ 55, 3 @ 55, 3 @ 55 (each arm)

SUPERSET
1-leg squat rollback, 0RI
--3 @ BW, 3 @ BW, 3 @ BW, 3 @ BW + 2 1-leg squats w/o rollback (w/ 5kg counterweight) (each leg)
+
1-leg Swiss ball curl, 60RI
--5 @ BW, 5 @ BW, 5 @ BW, 5 @ BW (each leg)

SUPERSET
pull-ups, 0RI
--5 @ BW, 5 @ BW, 3 @ BW, 2 @ BW
+
push-ups, 60RI
--12 @ BW, 10 @ BW, 7 @ BW, 6 @ BW

medicine ball slams, 30RI
--25 @ 6lbs, 25 @ 6, 25 @ 6, 25 @ 6 + 3 more attempted 1-leg squats (no counterweight, only 2 on right leg successful)

* denotes a WTF moment.



Notes:
--Not bad compared to last time, though I wasn't all there mentally today. Really had to clamp down during snatches to keep from drifting off, and you see what happened when I started the push presses.
--So, not sure where the 75lbers came from, but I did manage one wobbly rep with them. I should've known something was up when I could even clean them properly to my shoulders (had to rest one on a knee, lift the knee, and work under it, then repeat with the other side). Maybe that spurred the heavier load in the for-real work sets.
--After the push press fun and games, I couldn't go any heavier on the snatches, but then, that was probably for the best as my mind kept wandering off.
--Raw reps on the one-legged squat dropped, but what isn't shown in the numbers is the control in the eccentric that has developed, so I'm spending more time under tension and therefore fatiguing a little more quickly. I will say that the Swiss ball leg curls supersetted with these suck big fat hairy ones (as noted by a near-complete lack of core stability in doing these--I'm so glad no one was around to see this part of today).
--Raw pull-ups reps stayed the same from the last round of this workout as well as the last time I performed this superset (15); raw push-up reps also held steady from the last round of this workout as well as the last time I performed this superset (35). At least I'm not going backwards.
--The beef jerky is to die for

[Phaedrus49er]

Circuit x 4, 120RI
--pull-ups x 5
--KB hang cleans x 5 per arm @ 18kg
--KB hang snatches x 5 per arm @ 18kg
--KB swings x 5 per arm @ 18kg
--one-arm inclined push-ups x 5 per arm @ BW (~45-degree body angle)
--KB hang cleans x 5 per arm @ 18kg
--KB hang snatches x 5 per arm @ 18kg
--KB swings x 5 per arm @ 18kg
--bench jumps x 10 @ ~15-18" height

Finisher
--carrying said 18kg KB back to the truck



Notes:
--Another repeat. No time, just completion. My clean and snatch forms were struggling a little today as the back of my right forearm will attest, but conditioning-wise, it was a much better run-through this time as I blew through the first two circuits with almost no stoppage other than the rest interval. The last two circuits were beastly but completed anyway.
--I was going to include a rope jump finisher of 8 x 60sec with 30RI, but my grip was gone, so I just wallowed around on the floor a little while the girl finished her stuff up. I did manage two pistol squats on each leg while piddling around at the end, the caveat being that I was in regular sneakers rather than my wrestling shoes, so I didn't have to contend with balance as much.
--At some point today, I got to thinking about how my weeks are setup now: Mon - power strength, Tue - Warrior Challenge, Wed - off, Thur - intervals, Fri - speed strength, Sat - GPP, Sun - off. Given the toll on my body on Mondays, I may start switching my Tue and Sat workouts. My only concern is that Saturdays typically drag for me, so just getting in GPP is rough at times, let alone a full WC workout. I'll switch up those days starting on one of the next three weeks (the last of which is when next mesocycle begins).
--I still haven't pulled the trigger on using my new 24kg kettlebell yet. I'm hopeful that'll happen next week; if not, it'll be an additional two weeks before it gets any use.
--There's still a good bit of beef jerky left

[Phaedrus49er]

Sprint intervals
--6 x 400m, 90RI (active)
--90RI
--5 x 50yd, 0RI

Total time - 23:58

Core circuit x 3, 0RI
--V-ups x 5
--left-arm KB waiter's carry x 50yd @ 18kg
--bent-knee reverse hyper x 5
--right-arm KB waiter's carry x 50yd @ 18kg



Notes:
--Shaved almost a full minute off of last time, so yay for that. I'll chalk it up to sub-80F and cloudy weather, though the humidity was nearly 100% when I got out there at 830am. I'd forgotten how much I enjoy getting outside that early (and earlier). Must do that more often.
--I got the idea for waiter's carries from jugglecat's log. I must start doing those more often as well. My shoulders are hammered, which doesn't bode well for a possible Harley ride later today.
--I was going to do hanging leg raises instead of V-ups, but the rear of the soccer goal where I was going to hang wasn't anchored, so that wouldn't've been pretty.
--I think I figured out why my pull-ups have been lacking, especially given that my right arm feels more fatigued that my left arm. My left hand grip is far weaker than my right as evidenced by carrying the kettlebell to/from the truck today, so I'll start adding some grip work for my left hand as a mini-finisher (yes, I realize what a HYOOGE softball pitch that is).
--A thought occurred to me toward the last of the 400m reps, which was oddly inspirational: People who train only their mirror muscles are preparing for others to see them following while people who also train their hidden muscles are preparing for others to see them leading. Hey, whatever, at least it got me to focus on shortening and pulling through my stride since I was overreaching a bit at that point.