Got Built?

Heavy vertical, higher rep horizontal day. Ditched cardio, but I went for a long walk last night, so I’m still on track.

Hang cleans - 5×95, 5×100, 5×105, then bit the freaking bullet and did a really crappy single with 35 a side. Freaked me out, I’ve never cleaned that much. I rested a couple minutes and cranked out a crappy double. I knew I HAD to do it or it would always scare me. (more…)

Heavy quad day today.

I wave loaded fronts as follows:

5×135, 4×145, 3×155

5×145, 4×155, 2×165 <- okay, that last one my form sucked and it was too heavy.

Then 3×7 fronts with a plate a side, followed by 3×8 hyperbench GHRs with a 35-lb plate in my arms.

3×8 alternating bicep curls with 25 a side, then off to do HIIT on the recumbent. (more…)

My foot is healed, and I’m getting set to head into sprint-land. Hell, I may even try to ride my bike again. I couldn’t most of last year with my back injury (grade 1 anterolysthesis of L5-S1, if you’re interested), but it appears to have settled down with my other little injuries, at least to a dull roar, and I’m anxious to drop the lower body fluff with sprints. (more…)

I’m still at it.

I had a hell of a cheat weekend last weekend, my weight shooting up over five pounds, but it’s slowly settling down after my little feeding frenzy.

And … MY FOOT HAS HEALED! Mostly, anyway. Close enough I can ignore it and do a little cardio.

Monday I trained horizontal push pull, managed to get the t-bars up to 80 lbs, incline bench holding steady at 95 lbs. Shoulder feeling good, neck feeling good … finished with a little 10-minute walk on the tready for the first time in a month.

Tuesday I did my usual front squats, still at 5×5 with 135 to see how my neck held up - so far, so good.  No cardio today, but I’ll get on that for Thursday and Friday. I want to start easing into HIIT sooner rather than later, and I may start hill repeats on Saturday.

Wednesday: day off training. Neck is FINE. I can start fiddling around with some shoulder work now, which means I have some reading to do. Borris … I’m on it …

Weight 137.2 this am, not at all bad after a high carb day.

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Workout

RDLs, 5×135, 5×155, 5×155, 5×165, 5×165 - backed off the weight a little to work on my form a bit

Front squats 3×10 with 115 - thought I’d try these. My quads seem to be firing better now. Months of fronts appear to be helping!

Hyperbench fake GHRs with 25-lb plate, 3×8

*I did the squats and hyperbench GHRS as antagonist pairs.

Between bench dips -3×8 with two plates in my lap

Akaka Falls

Weight continues to drop. I was 136.8 this AM.

Diet:

Workout:
Chins, 5×5

HammerStrength millies, 5×5 with 45 a side

HammerStrength one arm rows, 3×8 with 70 a side

Incline dumbbell press 3×10 with 30 a side

Bosu crunches, 3×8 with 60-lb dumbbell on my chest.

So my weight is coming down, thank God!

I was 145 when I got off the plane Saturday night. I was 136.8 as of this AM.

Diet still on track. Tonight I train heavy vertical, lighter horizontal, and abs. Still no tibialis or cardio work while my foot heals.

Oh - another pic from the Kona gym.
Note the ice-cream tummy-bloat:

Easter long weekend was my last hoorah - gotta get back on with the cut. Heh. Okay, gotta totally start over. Whatever.<br> 

Workout will be the usual Tuesday fare: Quad dominant, ham accessory, maybe a little bicep work.

Thing is, I injured my paw in Hawaii. I’d love to say it was escaping a fresh lava flow, but in reality I tripped over a concrete parking-lot marker while holding my sleeping niece.

I lost some skin, but didn’t jostle the tyke - she didn’t even wake up.

My last few workouts in Hawaii were in sandals.

(click for larger images)

Okay, I’m lying.

But I CAN do pullups:

We joined a gym in Kailua-Kona, briefly - one week cost 45 bucks USD, so we cheaped out and only did the one. Daily drop-ins were $15, so our mission was to train more then three times. Simple math.

Not a bad gym - two squat racks and a power cage, all underutilized. A few hammerstrength machines, a pool, a sauna (yep, that’s EXACTLY what I want to do in Hawaii, take in a sauna … ).

I always love people-watching in a foreign gym. This one had a LOT of “functional training” - folks standing on bosu balls to do clean and press … always good for a chuckle.

We managed one complete cycle of Baby Got Back at unremarkable weights, and still, after a week off, we were the strongest men in that room.

You heard me …