piranha: red origami crane (Default)
40 days: day 33 (week 6)

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

Warmup
2x5 Bodyweight Squat
5:00 min ATG squat

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
1x1 @ 60 lb
1x1 @ 65 lb
1x1 @ 67 lb
1x1 @ 70 lb
1x1 @ 72 lb
1x1 @ 75 lb (PR)
volume: 1309

singles are still fun. 75 went up decently; not perfect, but i didn't twist my back and i didn't push-press it. held it at the top just because i could. this is my previously calculated 1RM. i didn't have any more in the tank; a second rep would probably not have gone up without breaking form completely. hm. i am not particularly tight, so i can probably milk some more from my core. 2 weeks ago i could not lift this (i tried accidentally because of a plate error), so my upper body strength IS increasing, albeit very slowly.

after this cycle is over (week 8), i'll be switching out OHP for bench.

Barbell Deadlift
2x5 @ 105 lb
1x1 @ 145 lb
1x1 @ 155 lb
1x1 @ 165 lb
1x1 @ 175 lb
1x1 @ 185 lb
1x1 @ 195 lb (PR)
volume: 2070

did not dawdle with the plate changes; one clunk-clunk after the other. good form. not much further to go til the first big goal; lifting my own bodyweight. every singles day i am tempted to just push it up there, but i must remember i'm a tortoise, not a hare. this slow progression has assured that i've never yet tweaked my back or anything else.

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

no change.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

One-Arm Dumbbell Row
6x10 @ 32 lb
volume: 1920

nothing new here.

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

+ weight next period, i think.

this was a good workout. felt up to the task, didn't futz around, didn't let myself get distracted.

total volume: 7459 lb
piranha: red origami crane (Default)
40 days: day 32 (week 6)

workout A

Warmup
walked briskly for half an hour after lunch.

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

today was a day filled with much crapola reminding me how many assholes there are in the world, exhausting my spirit. didn't feel like lifting a lot of weight, ergo low weight, more reps.

Barbell Deadlift
2x5 @ 105 lb
2x8 @ 145 lb
volume: 3370

145 did not feel particularly "light" today.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

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

no change.

One-Arm Dumbbell Row
4x10 @ 32 lb
volume: 1280

dropped 2 sets; just too tired. kinda amazed i did the workout at all. it seems the habit has taken, which is a fine thing.


total volume: 7540 lb.
piranha: red origami crane (Default)
took 2 days off after the tach attack, though heart DOMS were not as bad as they had previously been. just was generally worn out.

40 days: day 31 (week 6)

workout A

Warmup
*meh*. walked for half an hour earlier in the day.

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

keeping weights low to get back into it. was easy after having to initially push myself to start working out.

Barbell Deadlift
2x5 @ 105 lb
2x8 @ 145 lb
volume: 3370

light weights. ha. 145 is "light" now, that's pretty amusing.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

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

no change.

One-Arm Dumbbell Row
6x10 @ 32 lb
volume: 1920

i think i'll keep the reps to 10. i just like it better.

Dumbbell Side Lateral Raise
3x10 @ 6 lb
volume: 180

felt like a light enough workout to add these back in. i think i'm back in form.


total volume: 9230 lb.
piranha: cartoon me hammering nail into board (construction)
tachycardia attack. 11 weeks since the last one, which is a slight improvement over the previous ones in 2013. but it's lasting and lasting (14 hours and going). *sigh*. and i was so looking forward to maybe finishing my weight bench today.

this is how far i got yesterday; the basic structure is built:

2x4 structure of weight bench
piranha: red origami crane (Default)
just finished watching "sherlock", which was absolutely amazing. i don't think i've ever seen a better interpretation, and cumberbatch is an astonishing actor.

it's a mistake to watch "elementary" right afterwards. it's too american. it's too formulaic. it feels a bit like a hipper remake of "monk". it's probably relatively decent compared to most other episodic crime dramas, but i can't appreciate it much after "sherlock".

but i applaud the choice of a woman as the iconic sidekick, and i like that it's a non-caucasian woman to boot. even though i am torn, because the deep friendship between the two men is also something special and rare, in particular as it is played in "sherlock". i seriously, seriously hope they won't make it romantic in "elementary"; i'd hate that.


40 days: day 30 (week 5)

workout A

Warmup
2x5 bodyweight squat
5:00 min ATG squat

still not sleeping well, but enough so i don't feel totally wiped when i work out.

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

weird. even the empty bar felt somewhat heavy today. so i kept the working weight low and did a few more reps.

Barbell Deadlift
2x5 @ 105 lb
2x8 @ 145 lb
volume: 3370

was originally gonna up the working weight today, but since OHP felt heavy, decided to keep it and just up the reps by a few. that was no problem.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

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

no change.

One-Arm Dumbbell Row
6x10 @ 32 lb
volume: 1920

since i'd been easy on the weight with OHP and DL, i decided to leave the dumbbell at its last 5-3-2 weight and do shorter sets again. i don't know what i don't like about sets of 15; it just feels boring. i'll never be a body builder. ;)


total volume: 9050 lb.
total volume for week 5: 41144 lb.
piranha: red origami crane (Default)
40 days: day 29 (week 5)

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

Warmup
worked on putting my weight bench together; drilling holes, sanding, screwing one side together. woodworking counts as warmup, doesn't it.

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
1x5 @ 65 lb
1x3 @ 70 lb
1x2 @ 72 lb (rep PR)
volume: 1579

considering how lousy the last few days' workouts have been, today went remarkably well. i slept a bit, though haven't caught up completely, and felt overall better. i had to fight for the 2nd rep at 72, but it wasn't dead ugly.

Barbell Deadlift
1x5 @ 105 lb
1x5 @ 135 lb
1x5 @ 145 lb
1x3 @ 175 lb
1x2 @ 185 lb
volume: 2820

WILL DEADLIFT FOR FOOD.

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

watch me not drop this lift tonight.

Rotational Kettlebell Deadlift

2x10 @ 43 lb
volume: 860

no change.

One-Arm Dumbbell Row
2x15 @ 27 lb
2x10 @ 30 lb
2x5 @ 32 lb
volume: 1730

ha. actually got through the whole workout today. yay.


total volume: 8109 lb.
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: 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)
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: 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
piranha: red origami crane (Default)
rewatching "dexter" of which i had previously watched 3 seasons, i think, way back when they aired. eminently rewatchable if one has a memory like mine these days -- a few years are enough for me to have forgotten much of what matters. *sigh*. this is an interesting show, though i am sure i am not supposed to feel as much in common with a serial killer. harry's way of dealing with the sociopathic tendencies of his foster child is certainly unique.


40 days: day 16 (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

went up well, though it could be a lot more explosive.

Rotational Kettlebell Deadlift
1x10 @ 43 lb
1x10 @ 43 lb
volume: 860

i can feel my obliques more the day after this than i ever have after side planks, so that's good news.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x7 @ 125 lb
volume: 2650

didn't realize i had too little weight on the bar until into the first set, so i just added a couple of reps and duplicated the set. weight felt light even with the extra reps.

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

shwwwing.

One-Arm Dumbbell Row
4x15 @ 22 lb
volume: 1320

no change.


total volume: 6800 lb.

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