Training

A1 Full Squat 45x5, 95x5, 135x5, 155x3, 175x3, 195x2
B1 Walking Lunge 45x12x3
C1 45 Degree Hyperextension 45x6, 10x12x3
D1 Sprinter Sit-ups 0x10x2
D2 Decline Sit-ups 0x10, 0x8

Thoughts

So it turns out I was squatting less than I thought I was before. What I thought was 215 was 195. Also, I cleaned up my form a fair bit. Much less wobbly. Few more times and I should look like non-damaged people.

Replaced the RDLs with hyperextensions because I don't want to do any exercise twice in the same week, and I like doing the grip work on Thurs. As you can see, I had no idea what I was doing at first. And man did they kick my ass.

Also switched out a lot of the ab circuit for something more appropriate for my level of fitness. And got a better workout. Intense, but brief. Next time I'll do 3 sets of max reps.

Hope ere'body's workin' up to a phenomenal weekend. I'mma do a whole lot of bike riding. Starting... now.

Bicycled ~ 10 miles in 45 minutes

I was all vroom vroom, but there were babies and people and older babies and such all up in my ways. Then I had to come back early 'cause it be movie time. But, uh, it's all good. Left some in the tank for what is likely to be a very active "rest weekend".

Also, for NEPA counting purposes (re: my summer goal of 100 hours), I will always round down. 'Cause I'm just that crazy.

Roughly 2 hours of lasertag. Lots of unnecessary walking. Didn't ride my bike today or yesterday, but I did get a new seat, and I'm very excited about the little junk-protecting cubby.

Two days off feels weird. Gonna tear it up tomorrow I think.

I'll run the Y track on Wed.

ya should really have more confidence in yourself skippy - don't refer to your "junk" as little... size really doesn't matter... it's what you do with it that counts...

lolol

no but seriously i meant to say hyoogeeee

lol, omg TMI!

Training

BB Bench Press 45x5, 75x5, 95x5, 115x6, 125x3, 135x2
Assisted Chin-up 130x20, 130x15
Seated Cable Row 80x12, 80x11, 80x10
Face Pull 55x12, 55x11, 55x10
DB Shrug 110x15x3
BB Curl 25x15, 25x14, 25x12
Wrist Roller 10x3x3

Thoughts

It's fun having she-hulk along. Distracting, though. She assisted me unasked for on that last bench set. I gave her **** for it, but the truth is I probably wouldn't have made it. Chin-ups were monstrous strong. Face pulls were sloppy as hell. Shrug was breezy, cause every other dumbbell in that range was somehow in use. Grip's getting stronger very fast. And uhh, yeah, for some reason I thought it was Thursday, with the wrist roller, there. Hope that won't be a problem.

P.S. Turns out she's not actually stronger than me. Just seemed that way at the time. This is a great comfort.

5 hours of walking today.

Just noticed a couple of minutes ago that my sock is all bloodied up. Apparently I have been ignoring a blister.

Training

A1 Box Jump 30"+x3x8
B1 Step-ups (Extended ROM) 50x10, 50x5-45x5, 45x10
C1 45 Degree Hyperextension 10x12, 15x12x2
D1 Kneeling (Cable) Sit-up 85x15x2, 100x15, 115x15x3

Thoughts

Random story time: Got into a whole big scuffle with the Y staff over my creative solutions to the box issue. Some dude who claims to be the safety inspector (though he wasn't working at the time) was telling us not to do it, and implying that we should go downstairs and get refunds on our memberships if we have a problem with his telling us what to do. I was like, "Hey, are you working here right now?"x5 until he stormed off. Don't ****ing tell me what to do when I'm trying to have a workout, not breaking any rules, being perfectly safe. ****. 'Course, it might have been the fact that he was black and I was wearing my "I'd rather be... fighting the man!" shirt with the black power fist. Oh, man. I must seem like such a douche sometimes. Anyway I went and complained about him and was like, "You call yourself a fitness facility, and some clown who isn't even working right now is hassling me while I'm trying to do what is probably one of the most common and basic exercises in existence? What is this?" They were very apologetic. I told them to get more portable steps so we wouldn't have this issue. Also to put a leash on that dude. So that's why it says 30"+ for now. Just jumping as high as possible until this is resolved.

Everything else was all good. Extra kneeling sit-ups because neither of us were feeling the baby weights we started out with. Did I mention this girl is a mutant? Seriously. The 30" box isn't high enough for her, either. Difference is she's like 5'nothing.

Also, gonna go play a few hours of lasertag now if I can. Haha, best summer ever. <3

Liking the workouts. I'm doing a bunch of jump work right now myself.

I felt ignored

I didnt realize until the other day you had a log over here.

I am goanna have to break in this ole log, like I did the other one.

Gots ta keep ya on ya toes........, ya know!


Nice work out, by the way.......


Keep smooooooooooken' with absolute Focus.


Best wishes,


Chillen

Couple hours of lasertag, plus the "always" brisk walking to and from teh Y.

Scheduled for like 4 more hours tomorrow. Soon I will be the lasertag master, and all of the 8 year olds and birthday people will fear my greatness!!! And I will crush my little hobbit friend at the lock-in. REDEMPTION SHALL BE MINE, HAHAHAHAHA.

P.S. Sup sup homeys. Jumping is so much fun, hey, Steve? At least, I think so. And I love getting to work on my actual athleticism. Is nice.

And yeah, Chillen, I just started it up. It seemed like the thing to do. You are more than welcome to watch me like a chickenhawk waiting to pounce the moment I seem distracted.

Sup... thought I'd check in after the dodgy rep you gave me...

Plus it looks like I could be well entertained by your antics and self-injuries

Ciao for now!

Athleticism is often neglected by the average gym-goer. Shit, I'm guilty of it myself. Right now I have a great mixture of absolute strength, strength endurance, speed strength, and power development going on. Oh yea, and tack on some speed and agility work too.

Very fun for sure.

Current Stats

Height: (5'9.5") 176.5 cm
Weight: (197 lbs) 89.2kg
Lean Mass: 146.765
Fat Mass:50.235
Body Mass Index: 28.6 kg/m2
Waist Circumference: 87.5cm
Body Fat Percentage: 25.5

09/01/08 (9 week) Targets

Height: (296') Over 9000 cm
Weight: (180 lbs) 81.8kg
Lean Mass: (156.765 lbs) 71.3kg
Fat Mass: (23.235 lbs) 10.5kg
Body Mass Index: 26.2 kg/m2
Waist Circumference: 78.5cm

Methodology

Training:

WSFSB III 4-Day Template, +supplemental posture work tacked onto the ends of lower body days
5+ mile run Wed, Sun
~30 mile bike ride, Sat

****lots of NEPA (Non-Exercise Physical Activity), summer goal is 100*.

*I may need to increase it, since I'm currently 1/4 the way there, and it's been 1 of 10 weeks.

Nutrition:

Berardi principles, 1500-1800 calories, averaging out to 1650 or so. Real tight, no cheating, lots of variety.

Supplements include Fish oil (3.0 g EPA+DHA in 9g of oil), Green Tea Extract, CLA, 200mg anhydrous caffeine 3x/day, One A Day Men's Multivitamin, Biotest ZMA, Glutamine, Glucosamine, and extra electrolytes if I'm short. Usually in the form of sea salted cucumbers (mmm <3).

Thoughts:

I now know exactly what to do. As much so as a half-wit simian can, anyway, so there ain't nothin' to do but the doin'. No surrender.