No magic pill

[Phaedrus49er]

Originally Posted by Lost Dog

Wow. That's a lame store. Mine told me not to bother with new shoes until I got my PF under control, showed me some stretches, and sold me a pair of $24 insoles.

Yeah, they're one of two games in town, and the other is just as bad. Lots of Kool-Aid being ingested at those places.

Originally Posted by gobbla

Sounds like it's time for a road trip to Cali. You get the beer and I'll bring the hookers.

Done.

[Phaedrus49er]

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

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

SUPERSET
1-arm inclined push-up (~45 degrees from vertical)), 0RI
--5 @ BW, 5 @ BW, 5 @ BW, 5 @ BW (per arm)
+
medicine ball plyo push-up, 60RI
--8 @ BW, 8 @ BW, 8 @ BW, 8 @ BW

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

2-DB swings, 30RI
--45 @ 15s



Notes:
--Improvements across the board today, for the most part, especially the plyo push-ups. Not sure where that extra burst came from today considering I've been caffeine-free today. Maybe there's something to be said for glucose/glycogen stores (had a mountain of French--er, freedom toast this morning).
--Thus concludes mesocycle #3, at least the formal lifting part. Now for two weeks of back-off work, partly just because it's fun, partly so I can line up the next mesocycle to work around a week-long vacation/writing workshop in Charleston coming up in just over a month. This will also help me decide if I can figure out how to execute my main lifting days without a gym (more FUBAR billing issues this morning).
--Finally re-took all three CSCS practice exams and easily passed all three, though I did bomb the nutrition part of the last one--I just can't seem to completely let go of myself and give the answer they want rather than what's right, though I managed it on the other two. Oh well, there's hope now. One or two more cram sessions on the BS parts, and maybe another re-take, and I'll be ready to roll. Maybe.

[Phaedrus49er]

Circuit x 10 (10 --> 1 reps), 0RI
--ring pull-ups
--alternating KB swings @ 18kg (per arm)
--burpees
--medicine ball slams @ 6lbs

TIME - 38:30



Notes
--A nice full-body conditioning routine per WotW #30. I added the medicine ball slams to get an explosive anterior chain movement involved since everything else mostly hit the back side.
--Found out today that my work schedule during the next formal mesocycle is gonna be a little FUBAR with the fall NASCAR race here, but I'll get it all done somehow.

[Phaedrus49er]

1-arm DB clean-and-press (from floor), 90RI
--3 @ 65, 3 @ 65, 3 @ 65, 3 @ 65 (each arm)

1-arm DB snatch (from hang), 90RI
--4 @ 55, 4 @ 55, 4 @ 55, 4 @ 60 (each arm)

SUPERSET
1-leg squat*, 0RI
--5 @ BW, 4 @ BW, 3 @ BW, 2 @ BW
+
1-leg Swiss ball curl, 60RI
--5 @ BW, 5 @ BW, 5 @ BW, 5 @ BW (each leg)

SUPERSET
pull-ups, 0RI
--5 @ BW, 5 @ BW, 4 @ BW, 4 @ BW
+
push-ups, 60RI
--15 @ BW, 12 @ BW, 8 @ BW, 6 @ BW

* denotes sets of alternating, straight, alternating, and straight setups



Notes:
--Another five weeks passed (sort of, more later). More overall improvement during that time. I moved the snatches from the floor to the hang to try to get a little more pop in them (worked well, should've matched the last effort, but getting through the C&Ps with no modifications beat me down a bit), lower-body superset dropped the rollbacks, and upper-body superset held steady. I was dragging from crappy sleep, but three cups of rocket fuel (aka free radio station coffee) pulled me through.
--I went ahead and decided to start this mesocycle today rather than next weekend due to some work schedule conflicts in a couple weeks, at which point I'll take a mid-cycle back-off week, then finish it out before a couple more weeks "off" while at the beach. As you can see, this past back-off week was more of an off-week, but that allowed me to rest my left leg and get in some dedicated SMR work (rolled the bejeezus out of my left TFL/ITB the other day with a medicine ball after other implements didn't make much difference; this one did, so hopefully it's a start to a fix). Plus, I was having a little trouble recovering from workouts, so the down time couldn't've hurt too much--the dogs kept me active enough.
--Boobies.

[RedLefty]

Originally Posted by gobbla

Sounds like it's time for a road trip to Cali. You get the beer and I'll bring the hookers.

That's hardly cost-effective on your part to take on that kind of transport job. What are the odds there's already a professional female or ten in Cali?

[gobbla]

Originally Posted by RedLefty

That's hardly cost-effective on your part to take on that kind of transport job. What are the odds there's already a professional female or ten in Cali?

A: Binge drinking is pretty serious business. It won't be cheap.

B: I never said the hookers would have teeth. You get a couple of 50yo's missing their front 4 on a weekly rate. Quite reasonable really. Plus they're greatfull for the work so you get a little extra *bang* for the buck.

C: You want in? We can swing by Houston. The girls will probably need a shower by that time anyway.

[Phaedrus49er]

I didn't sign on for a Golden Girls orgy, TYVM.

[gobbla]

Hey. I didn't put any stipulations on the beer. You stay out of my hooker business.

[Phaedrus49er]

But you should know I'd only get good beer.

[gobbla]

Fine. Lefty gets the hookers. I'll make some cookies.

Ain't nothing better than getting a good buzz, banging a hooker, and warm snickerdoodle.

[RedLefty]

Houston Vice has shipped all the cheap ladyfolk back to Atlanta (no lie), but there are plenty of young girls with low self-esteem around here.

[gobbla]

Originally Posted by RedLefty

Houston Vice has shipped all the cheap ladyfolk back to Atlanta (no lie), but there are plenty of young girls with low self-esteem around here.

High five's all around

[Phaedrus49er]

[Phaedrus49er]

Circuit x 5, 60RI
--burpees x 30sec
--shadow boxing x 30sec
--burpees x 30sec
--shadow boxing x 30sec
--burpees x 30sec
--shadow boxing x 30sec

Core circuit x 3, 60RI
--Supermans x 10
--Turkish get-ups x 5/side @ 12kg
--KB twists x 8/side @ 18kg



Notes:
--Hadn't done this one in awhile, so I added a round onto it. Nice and light, which is good since I kinda did this at while at work

[Phaedrus49er]

Circuit (reps = 10, 8, 6, 4, 2), 0RI
--burpees
--medicine ball slams @ 6lbs
--KB snatches (per side) @ 18kg
--KB swings (per side) @ 18kg

+

run 400m after each circuit

TIME - 37:59



Notes:
--Another cherry popper from WotW #34. I made the run distance 400m instead of the prescribed 300m for simplicity's sake. I know it says 0RI, but trust me, there were plenty of RIs in there.
--It seems that with school back in session around here, the track is busier (and more scenic) on weeknights, especially when there's no game or meet of some kind. And no, I'm not talking about the Pedobear fodder. Well, not exclusively. Hey, look, a monkey!

[RedLefty]

What the heck was your comment on Lyle's blog supposed to say?? That wasn't English.