Drex Gets Focused: An Essay on Shenanigans
- Thread starter [Focus]
- Start date
8/31/08
7:32 AM
Ran 4.01 miles outside, 35:17, 8:48 min/mile.
4:00 PM
Bench Press - 135x10; 235x5; 280x0; 275x1; 235x5; 235x5; 230x5
Lunge - 60x10; 120x10; 120x10; 120x10
Standing Bent-over Row - 135x10; 205x10; 205x10; 205x10
(ss1)Leg curl - 90x5; 90x5; 905x; 90x5; 90x5 (each leg)
(ss1)One Leg Calf Raise - 155x10; 155x10; 155x10
(ss2)Lat Pull-down - 170x10; 170x10; 170x10
(ss2)Military Press - 110x10; 110x10; 110x10
(ss3)Close Grip Bench - 145x10; 145x10; 145x10
(ss3)Upright Row - 120x10; 120x10; 120x10
(ss4)Incline Fly - (45x2)x10; (45x2)x10; (45x2)x10
(ss4)Good Morning - 190x10; 190x10; 190x10
(ss5)Trunk Twist - 100x10; 100x10; 100x10 (each side)
(ss5)Frontal Raise - (25x2)x10; (25x2)x10; (25x2)x10
Played 3 games of volleyball, went 3-0. The other 3 games were forfeited because the team was out of town for the holiday, so we got credit for 6-0.
Food:
7:32 AM
Ran 4.01 miles outside, 35:17, 8:48 min/mile.
4:00 PM
Bench Press - 135x10; 235x5; 280x0; 275x1; 235x5; 235x5; 230x5
Lunge - 60x10; 120x10; 120x10; 120x10
Standing Bent-over Row - 135x10; 205x10; 205x10; 205x10
(ss1)Leg curl - 90x5; 90x5; 905x; 90x5; 90x5 (each leg)
(ss1)One Leg Calf Raise - 155x10; 155x10; 155x10
(ss2)Lat Pull-down - 170x10; 170x10; 170x10
(ss2)Military Press - 110x10; 110x10; 110x10
(ss3)Close Grip Bench - 145x10; 145x10; 145x10
(ss3)Upright Row - 120x10; 120x10; 120x10
(ss4)Incline Fly - (45x2)x10; (45x2)x10; (45x2)x10
(ss4)Good Morning - 190x10; 190x10; 190x10
(ss5)Trunk Twist - 100x10; 100x10; 100x10 (each side)
(ss5)Frontal Raise - (25x2)x10; (25x2)x10; (25x2)x10
Played 3 games of volleyball, went 3-0. The other 3 games were forfeited because the team was out of town for the holiday, so we got credit for 6-0.
Food:
09/01/08
Training
A1 BB BP 45x20, 75x10, 130x5, 130x4, 130x3, 155x0, 115x8
B1 WG Pull-ups -120x25, -120x20
C1 CS Rows 35x12x3
C2 DB "P Clean" 45x10x3
D1 CG BP 95x11, 95x7, 85x12
E1 He-Man Shrug 450x15, 500x15, 520x22
E2 Power Curl 70x15, 75x12x2
F1 Bar Hold 225x2x3
Ran 4.5 miles in 40:40 @ 9.04 mm
Pace went: mile 1 - 10mm, mile 2 - 9.5mm, mile 3 - 9mm, mile 4, 8mm, remainder - 6.6mm
Thoughts
Calves and shins spittin' fire ere'wurr, but apparently if I ignore them they give up after a while.
It's quite a lot more work getting in 300g of carbage than I thought with only 1 piece of fruit. All this quinoa and oats and shiet. Beh. 300g of protein is pretty easy, though. Just doubled portions.
Oh, and I figured out what's wrong with my bench. Definitely the pronation in the wrists. So, new rule - if the wrists ain't straight, it doesn't count.
Training
A1 BB BP 45x20, 75x10, 130x5, 130x4, 130x3, 155x0, 115x8
B1 WG Pull-ups -120x25, -120x20
C1 CS Rows 35x12x3
C2 DB "P Clean" 45x10x3
D1 CG BP 95x11, 95x7, 85x12
E1 He-Man Shrug 450x15, 500x15, 520x22
E2 Power Curl 70x15, 75x12x2
F1 Bar Hold 225x2x3
Ran 4.5 miles in 40:40 @ 9.04 mm
Pace went: mile 1 - 10mm, mile 2 - 9.5mm, mile 3 - 9mm, mile 4, 8mm, remainder - 6.6mm
Thoughts
Calves and shins spittin' fire ere'wurr, but apparently if I ignore them they give up after a while.
It's quite a lot more work getting in 300g of carbage than I thought with only 1 piece of fruit. All this quinoa and oats and shiet. Beh. 300g of protein is pretty easy, though. Just doubled portions.
Oh, and I figured out what's wrong with my bench. Definitely the pronation in the wrists. So, new rule - if the wrists ain't straight, it doesn't count.
hahahhaha
Drex- you handled that very well in deed! i also noticed G8r said nothing more. ahahhaaa
ahahahaa
oh and Focus- it looks lik i will be thre in aug 09 to do the 70.3 M-dot at Ghost Lake. :action7: i can not believe the selection we have now!!! hhahhha that's just wrong!
:angry3:
holy cow!! some of the smileys are way over the top rude.!!!
sweat daily!
9/2/08
Had my fantasy football draft tonight, so lifting was late. I will be dragging tomorrow. Also missed swim class.
Hack Squat - 155x10; 305x5; 305x5; 305x5; 305x5; 305x5
(ss1)Deadlift - 185x10; 315x10; 315x10; 315x10
(ss1)One Leg Calf Raise - 155x10; 155x10; 155x10
Wide Grip Bench Press - 135x10; 200x10; 200x10; 200x10
Pull Up - 10x10; 10x10; 10x10
Renegade Row - (70x2)x10; (70x2)x10; (70x2)x10
(ss2)Shoulder Press - (65x2)x5; (65x2)x5; (65x2)x5; (65x2)x5; (65x2)x5
(ss2)Shoulder Shrug - 315x10; 315x10; 315x10
(ss3)Bicep Curl - (55x2)x10; (55x2)x10; (55x2)x10
(ss3)Dip - 25x10; 25x10; 25x10
Decline Weighted Crunch - 115x10; 115x10; 115x10
My lifting partner and I started discussing making the renegade rows harder. I thought I would be able to do them while wearing the 100 lb weighted vest. So, for the third set I threw it on. Turns out I was right. I needed about a 10 second pause after the 7th, but then finished out all 10 wearing the vest.
Food:
Had my fantasy football draft tonight, so lifting was late. I will be dragging tomorrow. Also missed swim class.
Hack Squat - 155x10; 305x5; 305x5; 305x5; 305x5; 305x5
(ss1)Deadlift - 185x10; 315x10; 315x10; 315x10
(ss1)One Leg Calf Raise - 155x10; 155x10; 155x10
Wide Grip Bench Press - 135x10; 200x10; 200x10; 200x10
Pull Up - 10x10; 10x10; 10x10
Renegade Row - (70x2)x10; (70x2)x10; (70x2)x10
(ss2)Shoulder Press - (65x2)x5; (65x2)x5; (65x2)x5; (65x2)x5; (65x2)x5
(ss2)Shoulder Shrug - 315x10; 315x10; 315x10
(ss3)Bicep Curl - (55x2)x10; (55x2)x10; (55x2)x10
(ss3)Dip - 25x10; 25x10; 25x10
Decline Weighted Crunch - 115x10; 115x10; 115x10
My lifting partner and I started discussing making the renegade rows harder. I thought I would be able to do them while wearing the 100 lb weighted vest. So, for the third set I threw it on. Turns out I was right. I needed about a 10 second pause after the 7th, but then finished out all 10 wearing the vest.
Food:
09/02/08
Training
A1 Box Jump 33+"x3x8
B1 Speed Squat 45x10, 65x20x3
C1 Mod Step-up 35x8/8x3
D1 RDL 245x10x3
E1 Crunch +20x15x4
Thoughts
I think I may have learned how to squat today. Pretty excited, but only time will tell.
I like the way this carb cycling feels, but also realized that what I ate yesterday was a mod day (and not the high it was supposed to be). Jebus. Brown rice is the easiest to munch on so far, for grains. Calorie totals are tending a couple hundred higher than they ought. Pretty conflicted about tomorrow's assessment, but also mature enough now to just take it in stride. It's curiosity, mostly.
@ff: August, huh? And here I thought I'd have to actually make an effort to be able to keep up with you.
Lookin' foward.
Training
A1 Box Jump 33+"x3x8
B1 Speed Squat 45x10, 65x20x3
C1 Mod Step-up 35x8/8x3
D1 RDL 245x10x3
E1 Crunch +20x15x4
Thoughts
I think I may have learned how to squat today. Pretty excited, but only time will tell.
I like the way this carb cycling feels, but also realized that what I ate yesterday was a mod day (and not the high it was supposed to be). Jebus. Brown rice is the easiest to munch on so far, for grains. Calorie totals are tending a couple hundred higher than they ought. Pretty conflicted about tomorrow's assessment, but also mature enough now to just take it in stride. It's curiosity, mostly.
@ff: August, huh? And here I thought I'd have to actually make an effort to be able to keep up with you.
Lookin' foward. 
FF, I'll be cheering for ya at Ghost Lake in 2009!!!
Heck, I might even be in the damn thing if they accept teams (I can't run anymore because of my gimp knee, but I can still swim and bike) ... if not, I'll be volunteering for sure -- hopefully in the transition areas
Heck, I might even be in the damn thing if they accept teams (I can't run anymore because of my gimp knee, but I can still swim and bike) ... if not, I'll be volunteering for sure -- hopefully in the transition areas
I have been reading the log since it began....and I missed this post (I am old ya know.....he, he).
Congrats to you and your wife, Drex. I am sure the child is going to get much love and care........
Many congrats your way..brotha.....
Best wishes
Chillen
its on, bizzle :animal:
Now thats some good stuff right there. Both numbers movin' in the right direction! Keep it up man.
Thanks Chillen