Got Built?

Weight post-carbup (Friday), post Mother’s Day brunch (Sunday): 140.2 as of this AM.

Ahem.

Diet back on – I needed the carbup, badly – and I actually managed to go out for a short ride last night on my bike – back annoyed me at the end, but not as bad as last summer. I’ll take pre-emptive Advil next time.

Tonight, horizontal push pull (more…)

I’m sitting here, back from the Friday night “Hamstrings and Pho” ritual that has been our custom this last month or so. We found a totally wonderful pho joint on Fraser at about 46th, soup for two, extra meat, and a tip: $20. Expensive restaurants often disappoint, but I’m learning to really value the myriad holes in the wall Vancouver has to offer.

I had a good workout – gradually easing the RDLs up. (more…)

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)