piranha: red origami crane (Default)
40 days: day 28 (week 5)

workout A

Warmup
we don't need want no steenkin' warmup.

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
2x8 @ 55 lb
volume: 1780

still not sleeping. lighter weight, more reps.

Barbell Deadlift
2x5 @ 105 lb
2x10 @ 105 lb
volume: 3150
ok, so we auto-regulate. light, light weight, more reps.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

Two-Arm Kettlebell Swing

dropped.

One-Arm Dumbbell Row
6x10 @ 27 lb
volume: 1620

would you believe i am too lazy to swap weights? yeah, you would. i am.


total volume: 7410 lb.
piranha: red origami crane (Default)
40 days: day 27 (week 5)

workout A

Warmup
what warmup? can't be bothered.

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
1x5 @ 55 lb
1x5 @ 60 lb
volume: 1475

still in bad sleep phase. everything is heavy, and i can barely get through the workout. .

Barbell Deadlift
2x5 @ 105 lb
2x5 @ 145 lb
volume: 2500

heavy.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

Two-Arm Kettlebell Swing

dropped this today as well.

One-Arm Dumbbell Row
6x10 @ 27 lb
volume: 1620

distributed the reps over more sets because i was too lazy to take the plates off to lower the weight. i am pathetic.


total volume: 6455 lb.
piranha: red origami crane (Default)
dear dexter: when somebody calls you and wants to see you, it's ok to say "not now" when you're already in the middle of someonething. 80% of the mistakes you make happen because you always run to put everyone else's "fire" out immediately.

"no." is a complete sentence. learn to use it.


40 days: day 26 (week 5)

workout A

Warmup
4:00 min ATG squat
2x5 bodyweight squat

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
2x5 @ 62 lb
volume: 1520

still not sleeping well. can't concentrate.

Barbell Deadlift
2x5 @ 105 lb
2x5 @ 145 lb
volume: 2500

everything feels heavy. even the warmup weight.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

Two-Arm Kettlebell Swing

dropped this for today; back felt tender.

One-Arm Dumbbell Row
4x15 @ 27 lb
volume: 1620

*guh*. doing them at a slightly higher weight was just about the limit for today.


total volume: 6500 lb.
piranha: red origami crane (Default)
40 days: day 25 (week 5)

workout A

Warmup
4:00 min ATG squat
2x5 bodyweight squat

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
2x5 @ 62 lb
volume: 1520

so tired. insomnia the last couple days, and i waited too late to start my workout today. really draggy. did get the 62 up, but barely.

Barbell Deadlift
4x5 @ 105 lb
volume: 2100

ok, this workout isn't happening. i need to sleep.

total volume: 3620 lb.
piranha: inui's disgusting red juice dripping out of a glass (penal tea)
not like they'll care one whit, but i am boycotting the olympic winter games this time around. i'm not watching coverage, i am not supporting any athletes, i am not buying tchotchkes, i am not knitting scarves, and i am not gonna talk to anyone about results other than to say that sorry, i am boycotting the olympics.

it's a toothless boycott, i understand. i did my slacktivist duty by signing on to various petitions, and that too isn't much. if i were to travel there, maybe carrying a rainbow flag would make a small statement, but i was never gonna travel there, and even if, i am not sure i'd have the guts to let myself be beaten up and maybe killed. i am not that kind of activist anymore.

i used to get my sports on every 4 years under the conceit that the olympics "brought nations together", and that "regular" people, read "amateurs" could show off their amazing athletic feats. that hasn't really been true for quite a while, maybe not even within my lifetime, but hallowed myths die slowly.

a deeper than usual look behind the scenes when vancouver hosted soured me considerably; the politics, the graft, the cronyism, the disdain for the environment were pretty disgusting.

but the russian government is outdoing themselves by covering an ostensibly positive event with special shit sauce this time, and i've had enough. gay people are being beaten up, low income people's homes have been razed, stray dogs are being poisoned, and i am too sick of it to watch some people (who're not at fault for what is being done in their name) put on an athletic circus. i hope i wouldn't have supported the 1936 olympics either; putin does not deserve my support in any possible way.

maybe next time. or maybe not. i might just be done with the olympics for good.

instead i will be paying special attention to what politicians are doing during this time.
piranha: red origami crane (Default)
just very light bodyweight stuff, since it seems to be better if i do a little bit of something on rest day rather than rest altogether. didn't feel like walking because it's damn cold outside and icy on the roads.

Body Weight Squat
2x5

Suspension Trainer Push-ups
2x5

i don't have a good way to measure progress on these, since the difficulty increases the smaller the angle between my body and the floor is, but i don't actually measure that angle. i am going lower down than i used to, but i'm still a long way from horizontal. i should set up my camera some time to see what the angle is.

Suspension Trainer Inverted Rows
2x5 (PR)

ha! i can do these now! they're not pretty, but un-fucking-assisted! which means this is all arms and back doing the work, not legs.

Squat Stretch
04:20 (PR)
piranha: red origami crane (Default)
40 days: day 24 (week 4)

walked for an hour early in the day, because there was nice, untouched snow on the ground and i felt like taking pictures.

workout B: 3 sets of 5-3-2 reps with increasing weights

Warmup
2x5 bodyweight squat
4:00 min ATG squat

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
1x5 @ 60 lb
1x3 @ 65 lb
1x2 @ 70 lb
volume: 1535

pretty good form throughout. i was a bit tired at the start, but that passed after the first working weight set.

Barbell Deadlift
2x5 @ 105 lb
1x5 @ 145 lb
1x3 @ 165 lb
1x2 @ 185 lb (rep PR)
volume: 2490

no problem with the weight, which is up by 10 lb from last 5-3-2. had reserve in tank. grip is holding up.

Two-Arm Kettlebell Swing
2x20 @ 28 lb
volume: 1120

added 5 lb. no problem.

Rotational Kettlebell Deadlift

2x10 @ 43 lb
volume: 860

no change.

One-Arm Dumbbell Row
2x15 @ 25 lb
2x10 @ 27 lb
2x5 @ 30 lb
volume: 1590

lots of air in the tank yet, at least at the 5RM.

Dumbbell Side Lateral Raise
2x15 @ 6
volume: 180

no change.

total volume: 7775 lb.
total volume for week 4: 44951 lb.
piranha: red origami crane (Default)
snow-covered tips of 6 young fir trees against bright blue sky

after an unseasonably cold december (therefore no snow), and an unseasonably warm january (therefore no snow), here it is.
piranha: red origami crane (Default)
the paramour signed up for fitocracy, yay! gamification for health gain, *wry grin*.


40 days: day 23 (week 4)

workout A

Warmup
4:00 min ATG squat
2x5 bodyweight squat

getting a little more squat movement into my workouts.

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
2x5 @ 60 lb
volume: 1500

good form, and i think i've got control of the inadvertant push-press movement. actually did a few more reps with the empty bar, very slowly, to show the paramour how to do it.

Barbell Deadlift
2x5 @ 105 lb
2x5 @ 145 lb
volume: 2500

went well; good form.

Two-Arm Kettlebell Swing
2x20 @ 23 lb
volume: 920

shwwwing.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

One-Arm Dumbbell Row
4x15 @ 25 lb
volume: 1500

no change.

Dumbbell Side Lateral Raise
2x15 @ 6 lb
volume: 180

arms tired.

total volume: 7460 lb.
piranha: red origami crane (Default)
dexter season 5. well, that was a "nice" twist at the end of season 4.

i really liked rita in the beginning; she was naive when it came to knowing anything about dexter, but she started to grow from a doormat into a person who didn't want to make the same mistakes again, so she put her foot down when it looked to her like dexter was headed down the same path as paul. i thought she was an excellent character.

but then came the giant boob job. sorry. that was the somewhat jarring, obvious change, but not really my biggest complaint. ;)

lately she had become very demanding, and everything had to be just so to please her, and i was getting pretty tired of her pushing dexter around and giving him the cold shoulder when he didn't jump immediately. also, hypocritical much about keeping secrets? yeah, dexter is a closed-off, unemotional guy, but he's always been like that, and not letting him have any space whatsoever wasn't gonna change him. i don't like the whole idea of marrying somebody with the implicit goal of changing them to better suit you. also, how about birth control? maybe just a little chat about what you're planning for the future, during which one might bring up having more kids? i expected better from her (well, better from the writers, really).


40 days: day 22 (week 4)

workout D: 10 "tonic" reps of a very light weight to rest after a day of heavier singles. well, that's what it was supposed to be, but i was feeling strong, and didn't want to waste it.

Warmup
4:00 min ATG squat

and again no warmup except for the ATG squat. well, the weights are warmup weight today anyway.

Standing Barbell Shoulder Press (OHP)
4x10 @ 45 lb
volume: 1800

super-tonic. ;) felt pretty good today, but am supposed to do only "tonic" weights. so, up went the empty bar, as explosively as i could, with minimum rest between sets.

Barbell Deadlift
4x10 @ 105 lb
volume: 4200

this really greases the groove.

Two-Arm Kettlebell Swing
2x10 @ 23 lb
volume: 460

two short sets of shwingy goodness.

One-Arm Dumbbell Row
4x10 @ 25 lb
volume: 1000

shorter sets here too, in order to keep the workout "tonic".

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

as usual. didn't cut this down because it isn't much to begin with.

Dumbbell Side Lateral Raise
2x10 @ 6 lb
volume: 120

and short sets as well, but one set feels like nothing, so i did two.


total volume: 8440 lb -- wow, that volume really adds up quick, even though this felt like a super-light workout.
piranha: red origami crane (Default)
40 days: day 21 (week 4)

workout C: 6 singles increasing in weight for the major lifts.

Warmup
4:00 min ATG squat; didn't feel like warming up. maybe i am bored with the routine. upping the warmup reps instead seems to do a good enough job. and i like doing it better. it's still very satisfying for me to push the empty bar up rapidly 10 times without any problems -- i still remember when getting it above my head was impossible.

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
1x1 @ 60 lb
1x1 @ 62 lb
1x1 @ 65 lb
1x1 @ 67 lb
1x1 @ 70 lb
1x1 @ 72 lb (PR)
volume: 1296

only enough pause in between to change plates. huh; even the 72 went up surprisingly easy, but i was concentrating hard for each single and "irradiating" (there's gotta be a better term for that), something i cannot yet pull off for a set of 5.

Barbell Deadlift
2x5 @ 105 lb
1x1 @ 135 lb
1x1 @ 145 lb
1x1 @ 155 lb
1x1 @ 165 lb
1x1 @ 175 lb
1x1 @ 185 lb (PR)
volume: 2010

dear self, remember this is not supposed to be a max effort. ;) ah, but it's hard to not push myself while i can. and i am not actually pushing all that hard. so, singles day continues to be PR day. and it's not really max effort if i have a rep in the tank, right? my (calculated) deadlift 1RM was 181 lb before i started this program. i think it's safe to say i have well exceeded that.

Two-Arm Kettlebell Swing
2x20 @ 23 lb
volume: 920

shwwwing.

Rotational Kettlebell Deadlift
2x10 @ 43 lb

no change. was sorta thinking of upping the weight, but since i already pushed the conventional deadlift i decided to wait.

One-Arm Dumbbell Row
4x15 @ 25 lb
volume: 1500

nothing new here.

good workout. and thanks to my new spreadsheet, i no longer make stupid basic math mistakes.

total volume: 6586 lb
piranha: red origami crane (Default)
stared watching dexter season 4. still liking it because he keeps developing. i also enjoy watching him twist and turn to get out of hairy situations. and i share a lot of his internal dialogue when dealing with "normal" people.


40 days: day 20 (week 4)

workout A

Warmup
4:00 min ATG squat. skipped the rest of the warmup because i had an ornery "i don't wanna" feeling.

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
2x5 @ 60 lb
volume: 1500

extra warmup reps because i skipped warmup routine. working weight went up well.

Barbell Deadlift
2x5 @ 105 lb
2x5 @ 145 lb
volume: 2900

heavier warmup. i don't feel like 75 is a particularly good warmup weight anymore, so i am gonna start at 105 now. 145 felt heavy; should have probably gone a little lighter.

Two-Arm Kettlebell Swing
2x20 @ 23 lb
volume: 920

shwwwing.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

One-Arm Dumbbell Row
4x15 @ 25 lb
volume: 1500


Side Lateral Raise
2x15 @ 6 lb
volume: 180

trying to lift the arms a little higher to get the anterior trap heads in on the action.

total volume: 7460 lb.
piranha: red origami crane (Default)
40 days: day 19 (week 4)

workout A

Warmup
7:00 min dynamic stretching and 3:00 min ATG squat

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 60 lb
volume: 1050

tired, and my body feels heavy and achy. paid attention to not starting the first rep like a push press, but that's pretty much all i paid attention to. seems like every extra good workout is followed by an extra crappy one.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x8 @ 125 lb
volume: 2900

kept the weight lighter and did more reps because things felt heavy before i even picked anything up.

Two-Arm Kettlebell Swing
2x20 @ 23 lb
volume: 920

shwwwing.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

One-Arm Dumbbell Row
4x15 @ 25 lb
volume: 1500

kept the weight at 25 to not totally wimp out. not doing lateral raises tonight; am just glad i am finished.

total volume: 7230 lb.
piranha: red origami crane (Default)
40 days: day 18 (week 3)

workout A

Warmup
7:00 min dynamic stretching and 3:00 min ATG squat

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 60 lb
volume: 1050

good, strong lifts today. though i've got a bad habit, i think; i launch into the first rep almost like a push press. i added a rep to make up for that; need to watch out for it, and stop doing that.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 145 lb
volume: 2350

felt strong today, so i slapped an extra 10 lb on. i think i am getting an inkling of auto-regulation now; a few times lately i vaguely "felt" what weight i should use before lifting the bar with the last working weight.

Two-Arm Kettlebell Swing
2x20 @ 23 lb
volume: 920

shwwwing.

One-Arm Dumbbell Row
4x15 @ 25 lb
volume: 1500

i upped the weight by 5 lb. it's now at 70% of my previously calculated 1RM max, for 15 reps. felt solid, with room for several more reps, so i am pretty sure i've gotten stronger.

Dumbbell Side Lateral Raise
2x15 @ 6 lb
volume: 180

because this felt like such a good day and i had air in the tank, i threw these in.

total volume: 6860 lb.
total volume for week 3: 32586 lb.

the weekly volume is steadily growing, without me paying any attention to it. good.
piranha: red origami crane (Default)
official rest day. very light exercise just to prevent DOMS.

7:00 dynamic warmup, 3:00 ATG squat.

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
volume: 900

explosive movement.

Body Weight Squat
2x5

*ouch*. still hurts.

th-th-th-th-that's all.
piranha: "wait, are you gay?" -- "what do you think i've been doing with you all this time?" (are you gay?)
this one got the hetboy otaku's entitled knickers in a knot, so i knew i wanted to watch it.

haruka loves to be immersed in water, and to swim in it. in elementary school, he won in a swimming tournament along with his fellow swimming club members, makoto, nagisa, and rin. good times, but rin abruptly went his separate way afterwards.

time has passed and memories receded when in the middle of their uneventful high school lives rin reappears and challenges haruka to a match, wanting to show off his overwhelming swimming prowess. not wanting it to end like this, haru and the other boys create the iwatobi high school swimming club in their school where nobody else has an interest in swimming, while rin joins the swim club of a highly competitive high school.

i'd like to wholeheartedly support this unexpected foray into male objectification from kyoto animation, the studio heretofore engaging in reams and reams of female objectification. it seems like such poetic justice. the animation is better than average, the sound excellent, catchy OP and ED, well-chosen voice talent, and wow, kyoani can animate water like no other. however, the story and characters are thoroughly cliched -- maybe on purpose -- but it felt all too thin to me. i think this is best enjoyed as a light and mildly amusing parody of its archetypes where all the roles are played by boys. for those who want to see it, there is a steady stream of homoerotic subtext. but if one doesn't want to see gayness in every interaction of two boys, one can honestly watch this as solely a story of childhood friendships and sports rivalry, without there being any love interest.

it's unfortunately for my taste not actually gay. there isn't even a true moment of romance here, nevermind of sexual activity. no kissing (and we don't even get close to it). it is a perfect example of plausible deniability. the fan service is quite classy (certainly when compared with most bouncy-bouncy-boob fan service directed at het fanboys); there's no ecchi, no lingering on sexual characteristics, no sexual cast jokes, no accidental wardrobe malfunction. we just get miles and miles of lean swimmers' bods, which are conveniently scantily clad because: swimming.

one thing i really liked, because i hate the "scheming female" trope in BL, is that the main girl in the cast is not used to come between any of the boys, she's competent and clear-headed, makes a great manager, and looooves their muscles. no, really, plausible deniability even stretches to the potential fujoshi. so, weirdly enough for a story inviting me to match up the boys, i much preferred her to her mopey jerk brother. yeah, definitely not enough gayness for me here.

not based on a manga, but a light novel, so i can't see whether the source material is more satisfying.

aaand... it just got a 2nd season. huh. i guess it was successful enough.
piranha: red origami crane (orizuru)
i liked dexter better without sex. that's kinda weird.
piranha: red origami crane (orizuru)
no big surprises. but i guess voting in a US election, even if i could, would present a huge problem:



the good news is that the paramour, while 3 pts to my right economically, is only 0.56 pts to my right socially. i rub off. ;)

the also -- by now -- unsurprising fact that obama is just slightly less authoritarian and socially progressive than mitt romney is probably something that by now no longer escapes any but the blindest apologists. that's pretty much my own biggest failure of the decade when it comes to political assessment before he got elected the first time. the whole "hope" razzle-dazzle managed to fool me thoroughly.

from the political compass.
piranha: red origami crane (Default)
i am shuffling the days a bit to spread out the load slightly differently. from now the cycle will be
week 1: 2x5, 2x5, 2x5, 2x5, 5-3-2, 2x5
week 2: 2x5, 2x5, 6 singles, 1x10, 2x5, 5-3-2

possible rest days after the two 5-3-2 workouts, but preferably a very light workout on those days, maybe a bit suspension training, or even just an interval walk of 30 min. i am getting more used to auto-regulating, but i don't feel very confident about it yet, which is why i keep the weight for the 2x5 mostly the same. doesn't really matter though; as long as i keep lifting every day it'll come.


40 days: day 17 (week 3)

workout B

Warmup
7:00 min dynamic stretching and 3:00 min ATG squat

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 60 lb
1x3 @ 62 lb
1x2 @ 65 lb
volume: 1066

decent form throughout, even on the last 2 reps. my strength might be growing slowly, but it's very clearly growing.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
1x5 @ 135 lb
1x3 @ 155 lb
1x2 @ 175 lb
volume: 2390

pushing it to the same weights as last time today because i felt good. my grip needs more work, but haven't moved it into the palm yet.

Two-Arm Kettlebell Swing
2x20 @ 23 lb
volume: 920

no change.

Rotational Kettlebell Deadlift

2x10 @ 43 lb
volume: 860

still winging it.

One-Arm Dumbbell Row
2x15 @ 22 lb
2x10 @ 25 lb
2x5 @ 30 lb
volume: 1460

pushed the weight up slightly on the 2x5 because i was feeling good.

Dumbbell Side Lateral Raise
2x15 @ 6 (PR)
volume: 180

did those for fun because i was in good spirits, and my shoulder mobility is getting better. puny, puny weight, but hey, it's going up for 15.

total volume: 6876 lb

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piranha: red origami crane (Default)
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