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rehab workouts are being logged here (until such time as my lifting gives anyone reason to exclaim ‘omg’, or until i stop being amused by the pun in the title)
three reps from the middle of 5x5x160 from earlier this week
workout catch up
In the interest of completeness in case I ever want to use this Tumblr as my system of record again, the workouts I’ve done lately but failed to post:
1/27/12 (@BBC)
bench 5x45 5x65 8x3x85
halting deadlifts 5x95 5x135 5x165
chin ups: test no band: fail; red band: 6, 5, 5
bench was pretty light. i rushed through the first few sets and as a result got sloppy so i tried to focus on controlling the down and really staying in the slot. i think my shoulder will feel fine tomorrow.
i’m pretty sure i’m doing haltings wrong because i didn’t feel it in my glutes or hamstrings at all.
chin ups are improving pretty rapidly, at least as far as bands are concerned.
1/31/12 (@NYSC cobble hill)
press 5x45 3x55 2x3x65 1+fx65 2+fx65 fx65 4x3x55
DE bench 10x3x75
took a bigger jump on press than i should have given what a grind 60 was last week, so i went for 8x3 per paulie. first two sets were grinds (but… PRs, i think! EDIT: tied PR. although 2x3x65 is a PR of sorts), then lost it and dropped weight for the last four sets. to be completely honest i must admit that one of the 12 reps at 55 was a push press — by accident — because i was so distracted by the sweet tunes being played on the NYSC sound system.
2/1/12 (@NYSC park slope)
squat 5x45 5x95 3x135 5x5x160
power clean 3x45 3x65 3x75 3x85 3x90 3x95 1+fx100
what a great night!! squat felt significantly better than last week. triple at 95 and single at 100 were power clean PRs.
2/3/12 (@NYSC mercer st)
bench 2x5x45 5x65 1x80 5x5x90
deadlift* 5x95 5x135 2x175 3x195
neutral grip chin ups on gravitron 5x40 lb assistance 2x2x22lb assistance 2xfx unassisted
bench PR of sorts since i haven’t tried sets of 5 in a while. fifth reps a little uneven but generally weight felt very manageable.
power cage was occupied by an unfriendly dude who really didn’t want to work in so we ended up pulling from the floor. i thought i would have 5 at 195 but a) my back fatigued really quickly and i didn’t feel safe pulling another rep, and b) the hex plates rolled when i deloaded between reps. fuckin’ hex plates.
bench 2x5x45 5x65 1x80 5x5x90
deadlift* 5x95 5x135 2x175 3x195
neutral grip chin ups on gravitron 5x40 lb assistance 2x2x22lb assistance 2xfx unassisted
bench PR of sorts since i haven’t tried sets of 5 in a while. fifth reps a little uneven but generally weight felt very manageable.
power cage was occupied by an unfriendly dude who really didn’t want to work in so we ended up pulling from the floor. i thought i would have 5 at 195 but a) my back fatigued really quickly and i didn’t feel safe pulling another rep, and b) the hex plates rolled when i deloaded between reps. fuckin’ hex plates.
wednesday, january 25, 2012
breakfast: full fat greek yogurt; iced tea
lunch: way too much chicken tikka masala, saag paneer, a little basmati rice; compost cookie; iced tea
snack: cheese puffs
pre-workout: creatine
workout:
squat 5x45 5x95 2x135 5x5x150
power clean 3x45 3x65 3x70 3x80 2xfx95
PWO: 1 qt chocomilk
dinner: two bacon wrapped hot dogs no buns, a couple fries
tuesday, january 24, 2012
breakfast: banana, almond butter; black americano
lunch: two spicy tuna handrolls; ground turkey with sour cream, carrots, lettuce, bell peppers; iced tea
dinner: chicken cobb salad; risotto cake; fish croquette; ice cream
monday, january 23, 2012
breakfast: half a fat free greek yogurt (those are GROSS), half banana; black coffee
lunch: 1/4 roast chicken; roast little potatoes; celery soup; iced tea
snack: three dark choco pb cups
workout:
press 5x22 5x45 3x50 5x5x60
speed bench 5x45 10x3x65
during/PWO: 1 qt chocomilk; creatine; gummy animals
dinner: 1/4 roast chicken; bites of mac n cheese, spinach
finally a good night of lifting. press felt awesome — definitely the right weight, nice and grindy on the last reps. first set was really hard with sloppy technique, but got it dialed in as i went along.
chocomilk is essential to the process, but i am definitely lactose intolerant. lactaid?
sunday, january 22, 2011
got pretty complacent about posting because i’ve been logging my unspectacular workouts elsewhere and because i’ve been eating terribly — i’ve lost my appetite, especially for meat, and am really struggling with that. as can be seen below.
lunch: double shackburger no bun, fries, half black and white shake
snack: two pieces of baguette with butter, iced tea
dinner: bbq beef short ribs, sticky rice
wednesday, january 5, 2012
breakfast: cream of rice with butter and cinnamon, tea
lunch: 1/2 lb lamb gyro meat, greek salad; iced tea
snack: string cheese; iced tea
dinner: homemade chicken broth, roasted chicken leg and drumstick; ice cream
still not 100%. saw the doctor a second time and he concluded that the antibiotics weren’t working, so i’m on a different kind right now (in addition to an antihistamine, ibuprofen, and probiotics). waiting for the results of my mono test to come back (please, no).
tuesday, january 3, 2012
breakfast: cream of rice with butter and cinnamon, banana; tea
lunch: chicken salad salad with balsamic; iced tea
snack: string cheese
dinner: burger no bun, sweet potato fries, roasted broccoli; ice cream
2012
apparently i never made my 2011 goals “tumblr-official”, but they were unofficially and not-very-well-thought-out’ly 200/100/300. as expected, i benched 100 this year, came close to squatting 200 (187), and did not even remotely get anywhere close to deadlifting 300 (come on).
i want to actually total 600 this year, that’s it.
monday, january 2, 2012
oh, hello.
came down with a terrible fever/headache/sore throat after training on saturday and went to bed at 9 PM (i was hoping to wholesale sleep through NYE, but there are a LOT of fireworks over the east river i guess). turned out to be my second bout of tonsillitis of this winter, which is great. on antibiotics and starting to recover now. no 5x5 press tonight though.
i took the opportunity while i was stuck inside today to take a closer look at my protein intake on a typical day, which i’ve been suspecting was too low — i was right. i’m coming in around 110 g/day when i should be getting at least 150 g.
food logging recommences:
breakfast: cream of rice with butter and cinnamon; decaf tea
lunch: greek salad, lamb gyro meat, tzatziki; iced tea
dinner: two hot dogs no buns, sweet potato fries, roasted broccoli; ice cream
saturday, december 31, 2011
workout:
light squats to warm up 2x5x45 5x95
rack pulls off 3 blocks 5x135 1x185 1+fx225 (straps)
off 4 blocks for fun f+fx235
friday, december 30, 2011
workout:
bench (wider grip) 5x45 5x65 1x85 2+fx100 4+fx95 3+fx95 3+fx95
pin press (close grip, at “9”) 1+f+fx100
wide grip chin ups 5xblue 4xblue 3xblue
