piranha: red origami crane (Default)
Walking
45:00 | 5 km

today all my time got eaten up by work and errands. too tired to work with weights now. walked a lot (briskly too) while shopping. pedometers are kinda fun.
piranha: stylized white figure lifting a red barbell with weights (lift)
my weights keep outpacing my core strength, and i have so far sucked at adding core exercises regularly, so if i want to continue to lift while prioritizing form over weight without stagnating, i need to do something different. such as deloading the weights and doing core exercises as an integral part of my workout instead of tacking them on if i am not too wiped. i don't like core exercises, ergo i am trying to find a way to still mostly lift weights, but work more on my core without getting demotivated and sloughing off. i already have to be careful about sloughing off because the paramour is often asleep when i want to work out, and trying to be vewwy vewwy kwiet doesn't work with 45 lb plates on the bar, so i push my workouts later and later and... yeah. that's not going so well.

wherever we're moving to will have to have a space that's separate enough from the sleep and work spaces so either of us can work out at any time day or night without worrying about disturbing the other. i really want to grunt out loud too. and play heavy metal. i have it on "good" authority that heavy metal raises testosterone even if you don't work out at all. ;)

pondering where i've gotten so far and where i want to go is also leading me to believe i should shift to a regimen that includes some fast movement, and something twisty or at least unilateral. i do not want to become a powerlifter, after all, i want to become more all-around adept at various forms of human movement. also, habit-forming works much better if i work out every day. but on a 5x5 program every second day is needed for recovery; i am now lifting almost 5 short tons per workout (that sounds amazing, *heh*).

what i need to do is lower the weights, push less volume each day, but lift enough to keep weekly volume up, and add extra exercises that are not necessarily pure assistance. if i have fewer sets i also hope i'll be able to concentrate more on creating as much muscle tension as possible, which matters a lot -- and i am not doing enough of it now because i am always worried whether i can complete the sets; my mind kidna rabbits around instead of staying in the "here, this rep is all you care about" mode. that's not the right attitude, so lightening the load per workout might get me into a better mindset.

maybe something like this:
upper body push (OHP)
posterior chain (deadlift)
upper body pull (row)
fast, dynamic whole body (kettlebell/dumbbell swing)
core (planks, leg raises, sliding rollout; vary this to stave off hatred)
twisty/unilateral (lunges, twist lunges, bulgarian split squat, get-up)

i'm gonna stick with 5 reps per set, but how many sets? 2 or 3? what weights would i start with? when would i add weight? maybe have some pyramid sets? i think i might be making this too complicated, *heh*. add weights once a week, 2x5 sets for everything, work out 6 days and rest 1. that's kinda minimalist but could work. wonder whether it will provide enough progressive overload.

i think dan john has an interesting program for switching things up like this; gotta see whether i can find that again. all that stuff is usually meant for experienced lifters who have trouble making gains. oh well, i am not experienced, but i like experimenting on myself. as long as i won't stop getting stronger, maximizing gains is not that important, and the best exercise is the exercise i actually do.

the other program i like is jim wendler's 5-3-1, but that's also on alternating days. maybe i am off my rocker to work out every day, but i am feeling too close to the edge of slipping right back out of this newly minted habit, and i know how easily that happens. especially in winter. i need to do something to stop the drift. so i'll do a week of it and if it doesn't work, i can try something else.
piranha: stylized white figure lifting a red barbell with weights (lift)
Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 50 lb
3x5 @ 60 lb
2x5 @ 55 lb

volume: 2150 lb

good form til the end of the 3rd set with 60 lb, which is just about on schedule. i am still unusually tired, which probably means i am not sleeping as well as it might seem.

Barbell Deadlift
1x5 @ 60 lb
1x5 @ 95 lb
1x5 @ 135 lb
2x5 @ 160 lb (PR)

volume: 3050

went all well. only did 2x5 sets of working weight today because of myalgia in my quads (from what?). then i thought "fuck that noise".

Romanian Deadlift
5x5 @ 95 lb (PR)

volume: 2375 lb

i'm adding these because i am still very quad-dominant. did the nick horton version, just to the kneecap to work glutes and hams more than lower back. first time doing these, so i kept the weight very light to get the form down. it's interesting how much my body knows the form for the deadlift by now; it actually requires constant concentration to switch to something new, my body wanted to do the same movement as it's used to.

One-Arm Dumbbell Row
5x16 @ 30 lb

volume: 2400 lb

kept these to 8 reps per arm since today i also did RDLs.

total volume: 9975 lb
piranha: stylized white figure lifting a red barbell with weights (lift)
Suspension Trainer Push-ups
10 reps

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb

and that's all he wrote. i started feeling... not exactly the-room-is-spinning dizzy, but unbalanced. like i was gonna fall over if i didn't hold onto something. weird shit. definitely not a time for lifting heavy things. blood pressure was normal, so was heart rate. no nausea. maybe some inner ear thing? did not pass after 10 minutes, so i went to bed (didn't have major stroke symptoms).

sleep "fixed" whatever it was. still, disconcerting to not know what was wrong.
piranha: red origami crane (Default)
Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 50 lb
4x5 @ 55 lb
1x5 @ 60 lb

volume: 2100 lb

really pleased with my form now, except for the last set which still needs work. will progressively replace 55 lb with 60 lb sets until they all look good, and only then add weight.

Barbell Deadlift
1x5 @ 60 lb
1x5 @ 95 lb
1x5 @ 125 lb
5x5 @ 150 lb (PR)

volume: 5150 lb

still loving this lift. real heavy for the fingers now, though subjectively, it felt less heavy than last time. interesting; maybe the DB rows are paying off. i think my form is good, spine feels neutral, i feel the lift where i am supposed to be feeling it, and my back does not hurt. but i should film myself and post a form check somewhere. need to find the right place for that as well. this is probably the last time i am doing 5x5 for the deadlift; i could feel my form slightly "melt" in the last set. time to drop back.

BUY CHALK! don't wait with that until you fail, baka.

One-Arm Dumbbell Row
5x16 @ 30 lb

volume: 2400

still upping by a rep each set each workout. this was getting close to failure; probably 2 more in the tank.

Plank
2x 30 sec

Knee Side Plank
4x 15 sec

a little extra core work can't hurt. even though i don't actually feel my core doing anything much, i can tell it is getting stronger, because these are easier now than they used to be, even after a heavy deadlift workout.

total volume: 9650 lb
piranha: red origami crane (Default)
Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 50 lb
4x5 @ 55 lb
1x5 @ 60 lb

volume: 2100 lb

very tired, waited too long with workout to not wake the paramour (we're on diametrically opposed schedules now). only ended up doing OHP, but decided early on that i wasn't gonna do anything else, and concentrated on it to push my performance form-wise. which worked out well, even the last 60 lb set was all done with decent form, not hyper-extended.
piranha: red origami crane (Default)
should you be celebrating the occasion.

the paramour and i were retrospecting how much more we like the season now than when we were still under obligation to celebrate it. it's just really relaxing when one doesn't have to rush around to buy gifts and prepare for social occasions. usually i bake cookies and the paramour makes a turkey (which during the year we win at some point by shopping a lot at the big wholesale store which gives loyalty gifts) -- best stuffing ever, too. we have time off between the years, and we mostly game and cuddle the cats. i knit, crochet, and spin some stuff.

if the weather is nice (ie it's not pouring) we walk and look at the lights. that's my favourite part of xmas, the lights.

glowing blue snowflake ornaments with blue, red, and orange lights surrounding them and reflecting in a window

PS: i am not sure it counts as a workout when a walk doesn't even remotely raise my heart rate, but what the heck: 50 min walking and taking pictures in ladysmith.
piranha: red origami crane (Default)
Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
4x5 @ 55 lb
1x5 @ 60 lb

volume: 1850lb

same weight as last time for form, only upped for the last set. i am really enjoying improving my form. it's an ego boost to pop an extra 5 lb on the bar each time, but i think i have graduated from that, even though i have not reached my linear progression limit. i prefer working on my form and THEN popping another 5 lb on the bar. it's a different kind of enjoyment to feel my core be rock solid as i push the bar up with some speed behind it. i like doing things well more than i like just doing them with more weight.


Barbell Deadlift
1x5 @ 60 lb
1x5 @ 80 lb
1x5 @ 115 lb
5x5 @ 130 lb

volume: 4525 lb

finally the big boy plates (45 lb each)! the weight is still no problem, so i did a full 5x5, and i kept my grip on it, but i can feel that the grip is what's gonna fail first, so i'm gonna do some extra grip work beyond the static hold i add at the end of each set. the single-arm DB rows should help. i am not sure grip crushers will transfer; gotta do some searching. but there are some rubber grip exercisers which also do the eccentric part, and i like those. strong grip is good for climbing as well, which i want to do at some point in time.

One-Arm Dumbbell Row
5x12 @ 30 lb

volume: 1800 lb

upping the reps slowly now so i don't have to microload.

total volume: 6375 lb
piranha: red origami crane (Default)
have moved my workouts from SLIC to fitocracy now. that's a pretty friendly place, though in-depth conversation isn't gonna happen because it's another social media 2.0 site (or whatever we're on), and who needs more than a few hundred characters to say anything on those? ergo it's very superficial, but tracking my workout is easy, and it gives me performance graphs. i should probably look into doing this on a spreadsheet.

Standing Barbell Shoulder Press (OHP)
1x5 @ 45 lb
1x5 @ 55 lb
2x5 @ 60 lb
3x5 @ 55 lb

volume: 1925 lb

woops, forgot i was gonna stay at the same weight as last workout. did 2 sets at 60lb before noticing. no problem, and my form was decent. but lowered it to 55 for the last 3 sets, to get more form practice in. staying at the same weight until my form is good is something i should have done from the start. maybe i should write a book for people like me, because everybody is all "put more weight on!", and while yeah, that's important for strength gains, the more one works on form from the very start, the better it'll go when the weight gets higher. i have seen so much execrable form and injuries in the SLIC, that was a bit of a shocker. i don't want to go down that road.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 110 lb
5x5 @ 130 lb PR

volume: 4550 lb

starting to feel it in my hands now; otherwise this is still not particularly hard, which is why i am still doing 5 full sets of working weight.

One-Arm Dumbbell Row
5x10 @ 30 lb

volume: 1500 lb

no problem. gonna either start adding reps or weight. probably reps for now so i don't have to microload.


total volume: 6475 lb
piranha: red origami crane (Default)
overhead press
1x5 @ 45 lb
5x5 @ 55 lb

deadlift
1x5 @ 75 lb
1x5 @ 95 lb
5x5 @ 120 lb PR

one-arm dumbbell row
5x10 @ 30 lb


i think i shall change my program, and only squat once a week. i know that sticking with a program delivers better results, but i find the constant pain from squatting very demotivating. and since the workout i actually do is better than the workout i put off because it causes me pain, changing the program is a better choice than starting to hate my workouts. i also want to keep up the interval walking, so something has got to give for now, until i am stronger. i think i will concentrate my programming on deadlift and OHP. still do lots of mobility for the squat though.

OHP: since i took a week off, i deloaded to 55 lb so i could practice my form which hadn't been all that great anyway. much better today, but i will stick with this weight for one more iteration, and cut down the rest periods to 60 sec strict next time.

deadlift: ok, NOW i am REALLY feeling it. in the right places too; primarily in my hamstrings. my grip isn't failing yet, but my hands think 120 lb is heavy. chalk is in our near future. full 5x5 sets after warmup.

total volume: 6950 lb (wow, that's more than 3 (short) tons)
piranha: red origami crane (Default)
C25K interval walk W1D1

i stopped doing those when i started stronglifts while still working with gloria, because it became too much. starting over, though i will probably compress. but it was smart to start over with the first day. i have not lost a lot (thanks to the strength training i imagine), but it certainly has not made me faster.
piranha: red origami crane (Default)
after putting together the power rack, i've taken a week off. i've just been tired and sore. i suspect i am not getting enough protein for the amount of working out i have done, so i am upping that. kinda got lazy with the cooking too. mostly in hibernation mode, as usual this time a year.

walked (long mailbox) with the paramour, 32 min. that's not as bad as i thought it might be. i'm gonna start the interval walks again as long as the weather doesn't turn icy.
piranha: red origami crane (Default)
overhead press
2x5 @ 45lb
1x5 @ 50lb
1x5 @ 55lb
5x5 @ 60lb

deadlift
1x5 @ 60lb
1x5 @ 90lb
3x5 @ 110lb

goblet squat
5x5 @ 23.5lb

squat
1x3 @ 45lb

good mood because my power rack came, and even though i am not putting it together tonight, i feel great because i am prioritizing my workout, which is the right thing to do. i also didn't go out to dinner with P; again, the right thing to do, though i would have liked to see him. yeah, i am a bit eccentric. and i have a plan. (cue battlestar galactica (reimagined series) theme music.)

5 min light cardio.
10 min dynamic stretches.

OHP: very gradual warmup. same work weight as the screwed-up last workout was supposed to be, because i want to overwrite that with good form. which was a nice plan, only the execution was not quite up to par. but better than last time, and not wobbly. i tried to push the weight up fast, and bring it down slowly. no bounce at the bottom whatsoever; i stopped the bar dead (no momentum cheat allowed yet). i need to concentrate more, and i am not sure how to do that; i am easily distracted by anything that goes on (and with 6 cats, something always goes on). maybe i need to wear headphones and play loud music. i am really happy with my wrists, which don't hurt at all, and that means i have got the grip down and my arms are lined up well.

deadlift: still easy. first time i used the 25 lb plates -- could have used them last time, but too much hassle. i think my deadlift form is the best of all the lifts; it just feels really solid, and i know how to activate my glutes and hamstrings. did extra sets because i still can, but left some in the tank for squats. kept long static hold on the last rep of each working weight set to increase grip strength.

K* ATG squat 4:30 min. i am now reading during this. "starting strength", to keep it apropos. ;)

goblet squats: did not increase the weight; concentrated on form, controlled descent, stretching in the bottom, and tried to "explode" out of the hole on the first set. for values of "explode" that are like a slow motion film. ;)

squats: 3 with the empty bar, and my shoulders were not trying to separate from my body. still very painful, but it is clearly getting better, and all that mobility work is slowly paying off.

no accessory exercises because tired and hungry, but might add some bench dips later.

i'm thinking of doing yoga in the mornings, and mobility before i go to bed, but that might not be a good idea because of how tired i often am when i fall into bed. i do want to do yoga though, i think it would be overall good for me. maybe both yoga and mobility in the morning?

good workout.
piranha: red origami crane (Default)
my power rack got here a couple hours ago! man, i am excited. i want to unpack it right away and put it together. but if i do that, i won't get a workout in today. so it will have to wait.

the delivery was very motivational for me. the delivery guy was a little taller than i, and much less fat. but he really struggled even just moving the 2 packages from inside his van; didn't bring a dolly. so i just went and deadlifted one end, and helped him carry the packs into the car port. he was all "careful with your back!". but i had good form ;). they did not feel too heavy to me, and he was the one huffing and puffing. then he asked what was in them.

i chuckled. "a power rack. a big metal cage you use to train lifting heavy weights." and i pointed at the 45 lb plates that are still out there cause i don't need them yet. "ah," he said, "that explains why you can carry this so easily. maybe i should lift weights too."

yes. i can highly recommend it. :)
piranha: red origami crane (Default)
bench
1x5 @ 45lb
1x5 @ 55lb
5x5 @ 65lb

pendlay rows
1x5 @ 55lb
1x5 @ 65lb
1x5 @ 75lb
1x5 @ 85lb
5x5 @ 90lb

goblet squats
5x5 @ 23.5lb


finally done with the stomach bug.

5 min cardio.
10 min dynamic stretching.

am timing my rest periods now. not super strict, but i was kinda lackadaisical about it before, and now i am not.

bench: on the floor one last time. still did not take this lift apart. somewhat more stable, though my upper back was not entirely happy. i am now recognizing how different the floor press actually is, though. that's ok, if i can lift it on the floor, i can lift more on bench. theoretically. not a problem with pressing the weight up from the chest, but the lift-off is difficult now. glad the power rack is on its way; that will make benching safer just in time. speaking of why "safer" will be an excellent thing: on set 4 bacchus (big, fat ginger tomcat) decided to rub his butt on my face in mid lift. i have never hissed at him that loud before; it was kind of a spit-hiss -- and that sure cleared him outta there like a cat outta hell. *sigh*. i kept control of the weight though.

rows: did not rest between warmup sets, just changed plates. tried to practice the external shoulder rotation thing, and when i set up i think i have it, but it gets lost thereafter. my form was good at first, and then started to break down (though my wrists did not curl, i moved my back up a bit). i think it would be better if i didn't go for "explosive" at this point, but for "clean" first.

K* ATG squat: 4 min

goblet squats: did not up the weight so i could concentrate on form. but my body was flagging at this point, so all that concentration didn't do a whole lot of good. wasn't bad form, just kinda... not very enthusiastic, draggy.

very tired now; probably after effects from being sick, and both main lifts were taxing me. no accessory lifting for now. maybe later if i stay awake.

my power rack is in richmond; just has to come across to the island by ferry. tomorrow, i think.
piranha: red origami crane (Default)
overhead press
1x5 @ 45lb
1x5 @ 55lb
1x5 @ 60lb
1x3 @ 65lb
1x2 @ 65lb
1x5 @ 62lb
2x5 @ 60lb

deadlift
1x5 @ 60lb
1x5 @ 80lb
2x5 @ 100lb !!!

goblet squats
5x5 @ 23.5lb

squat
1 @ 45lb

felt like crap yesterday; slept most of the day and since i was wobbling when walking to the bathroom decided it was inadvisable to work out. innards still feel liquified today, and i am shivering, but sort of wanted to work out. liquefaction very helpful for keeping neutral spine, cause it might just all spill out if i bend forward, har har har.

screw cardio.
only shoulder mobility.
a few minutes lackluster dynamic stretching. everything hurts. i am not getting warm, just weak.

OHP:
did 3 slowly increasing sets to warm up because i am so cold. decent form, but 55 lb are heavy. fail on 1st 60 lb set at rep 4, fail on 2nd 60 lb set at rep 3. i don't like the psychological effect of that (i need to get used to it though, because that's just how it's gonna be for me). so i took plates off and threw my fractional chain on. finished that set, but i know when to cry 'uncle'.

alas, i'm an idiot. when staring at the weights that confounded me i realized i had had too much weight on the bar for my working weight. so i did not in fact fail to lift 60 lb, i failed to lift 65 lb. since that was an increase of 10lb from last time, i am amazed i got it up at all. should i do 2 more sets? let's see, 5x5x60 is 1500 lb, and i did 1235 lb so far. 1 more set. i can do 1 more set. there. world's worst form. well, maybe not worst, but it wasn't good, or even decent; definitely hyperextended and shaky. i think i will stay at this weight next time and work on bettering my form.

deadlift:
kept the 60 lb on the bar for warming up. then added 20 lb for 2nd warmup. working weight is 100 lb. did it easy. did another set so paramour could double-check my form, which felt good and apparently looked good as well.

first triple digit lift!

goblet squats. kinda just cranked them out. it surprises me that i CAN just crank them out. but i want to pay better attention next time. i wasn't particularly tight, but they'll work my core anyway, which is the best thing about them.

one proper walkout and squat below parallel with the oly bar.

no accessory exercises today; am beat.

good workout despite feeling crappy. the psychological boost from pushing through adversity is quite remarkable. i am not exactly a warrior, but at least i am not a quitter.
piranha: red origami crane (Default)
bench
1x5 @ 45lb
5x5 @ 60lb

pendlay rows
1x5 @ 65lb
5x5 @ 85lb

goblet squats
1x5 @ 18.5lb


*urk*. still digestive tract problems. getting better though, so under the motto of "no excuses", forward into the breach.

no cardio. the "shwinginess" of the recumbent bike upset my stomach.
10 min light mobility, and K* ATG squat for 3 min.

bench: or not bench. i didn't really have the energy to work out in detail what all is wrong with my benching, so i headed back to the floor. that went a lot better, much less wobble, straighter bar path, and solid lockout. ergo my problems lie with my stability on the bench, not with the lifting itself, as expected.

rows. no problem, but the weight is getting there, and form is a bit harder to hold. good back, good wrists, good grip. i think my wrists are getting stronger. they're very thin in general, and i've been thinking of doing wrist rollers to strengthen them for the weights to come.

goblet squats. weak. weak, weak, weak. had to call it quits after one set because the runs started again. supposing i feel better tomorrow i'll do them then together with core.

no accessory exercises either. just too wiped for it all.

an hour later, when i put away the weights from the rows, i did a squat walkout with 65 lb, and one full squat down, to parallel. not logging that (single squats don't count at this point). but a new PR by 20 lb, *heh*. made me feel good about the workout.

spent a lot of time on the SLIC site today, shorting my work some. 300+ new members! went through a lot of logs, welcoming new people. remembered how it felt when i was new, and only one person talked to me; wanted to make sure at least one person talked to each newb and said something meaningful. now i think i've used up my social for a few months.
piranha: red origami crane (Default)
*ugh*. i was wondering whether i'd toss my cookies if i did core exercises tonight. what turned my body weak the day before wasn't my mind's inscrutable sabotage after all, but some kind of stomach flu. 20 min after my workout i got the runs on both ends, and haven't been able to keep down food. i'll try a plank and see how it goes.

planks
30sec BW

side planks
2x15sec BW

glutes bridge
15sec @ 10lb

and that's all he wrote. the digestive tract rebelled in the middle of the glute bridge. i guess stomach flu and working out are not compatible.

the paramour went to vegas for a conference. poor thing. which means i will have at least 4 cats in bed with me. :D
piranha: red origami crane (Default)
overhead press
1x5 @ 45lb
5x5 @ 55lb

deadlift
1x5 @ 85lb
4x5 @ 90lb

goblet squats
5x5 13.5lb

bench dips
5x5 BW


an hour before the workout i felt good. then i did my warmup, and for some reason my whole body felt weak afterwards. i didn't do anything weird or new, and i was looking forward to working out. no idea what happened.

5 min cardio.
15 min mobility.

OHP: the warmup set was ok, but the first set with working weight was not good. i wasn't really tight and had arms like wet noodles. i got the weight up there, but it wasn't pretty; hyperextended back, uneven arms. but i wasn't gonna let my mind screw me over (though still no idea why it would even try). pulled myself together for sets 3-6, tried to crush that bar, and puuuush the weight up. it did go better, though form was still not as good as i wanted it. 5 lb weight increase might be a bit much now, but since i was noodly even with the empty bar, i am not taking that as a reason to start microloading. not yet.

deadlift: did the first set with the usual increase of 5 lb. then increased by another 5 because the first set felt good, and my squat seems like it is never gonna catch up anyway. i just got pissed off that some dark corner of my mind tries to screw with my progress. not gonna let it happen easily. so why not push the deadlift ahead, at least for today, to make myself feel better. my fingers tingled a bit at the end of each set; i'm hoping that's because i am crushing the heck out of the bar. i can really feel my glutes and hamstrings activate now.

goblet squats: i am concentrating hard on form to avoid buttwinking in the hole. my breathing was all over the place at first, but then i regulated it to be very rhythmic, in tune with going down and coming back up.

bench dips: well, my triceps sure felt it tonight. i was gonna add another accessory triceps exercise, but yeah, not necessary. when the new power rack comes, i'll be able to do assisted dips with hands by my side instead of behind me, which better simulates the kayak exit i am working towards.

next time i'll wear my heart rate monitor if i can find the strap. i can really feel the cardio effects of the lifting now. be interesting to see where the heart rate gets to.

mostly good workout, despite the weird start.
piranha: red origami crane (Default)
planks
2x30sec BW

side planks
4x15sec BW

glute bridge
2x30 @ 10lb

lunges
2x10 @ 13.5lb

supermans
2x10 BW

15 min mobility.

shorter program because i was still feeling my muscles from the day before, but i did want to get some core exercises in. i've been kinda enjoying feeling my lats especially, because before SL5x5 i was not aware i had lats. ;)

did not twist the lunges, just straight ahead, which is enough of a challenge for my balance.

i think i will increase the difficulty of the core exercises once a week only. they're still plenty demanding for me.

gloria actually finally answered my termination email, though i can't tell why it took her two weeks to do it, because it was just two sentences. she said we would just have to "agree to disagree". no idea about what, though i suspect heavy lifting (i didn't even go into detail, just told her i started a different program). hey, sherlock: no, we don't have to agree to disagree. you're just plain wrong, and i disagreed to the point that i fired you. deal.

i'm sure glad that's over. i remember what she said when i first brought up that maybe lifting heavier would be good for me: "baby steps. maybe in a few months we can start on the smith machine." 5 weeks later i am lifting 80 bloody pounds from the floor instead of dancing with 8 lb dumbbells on a bozo ball working my way up to the smith machine [*]; no question which program is making me stronger.

[*] for those not in the know, a smith machine consists of a barbell fixed within steel rails, allowing only vertical movement. it was invented by jack lalanne in order to make lifting heavy weights safer. it kinda does that, to a point. however, it also forces people into an unnatural position for the squat, and it doesn't produce anywhere as good results as squatting with free weights. power lifters loathe the smith machine, partly because it also allows people to overstate the amount of weight they can actually lift (since it stabilizes the weight for you, you can lift more).

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piranha: red origami crane (Default)
renaissance poisson

July 2015

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