Becoming an Athlete

I was at Austin Celtic Festival throwing some weights and having a good time.  It was a large group of competitors, so the  time between throws was long.   I was getting cold and decided to do  some stretching.   I had my leg up over a tree limb and was getting a good hamstring stretch.  A few times per leg, then I get a little aggressive with the stretching.  My left knee, the one that had surgery last year, just buckled.  It hyperextended about 15 degrees, and in so doing, pulled deep into my hamstring to the point of tearing.  Just a little.  I feel a depression on the bottom third of my hamstring, toward the inside. 2 weeks off completely then I start rehabbing on my own.  C'est la vie

I didn't get to the gym on Tuesday, so I made full use of the 2 hours at Hot Lava.  I lost count of how many pullups, dynos, swinging jumps, etc. I did in that time.  My lats, forearms, biceps, and abs are sore down to the bones.  LOVE IT!!!!!!!!!!

Another amazing day!  I killed it as planned at the gym.  I'm such a massive fan of testing your 1RM, then training by planned %'s through out the training block.  Success breeds success. After my normal warm-up including stomach vacuums and side planks, I diid the following: single leg box pistols:  52 total (getting less for shit with my left leg) deadlifts: warm-up sets: 135x5; 185x5; 225x5; 275x5; 315x1 work sets: 345 x 1,1,1,1,1 standing calf raises: 30 x 20,20,20 Yes my calves suck.  They are weak and stickly, and quite possibly sickly.  I'm alternating weeks of 3 x 20 with weeks of 5 x 10.  Calves seems to be responding after just 3 weeks.  after 8 weeks, I'll alternate weeks of 3 x 30 with weeks of 5 x 15

So Friday night I took my son and some friends indoor rock climbing.  Its Monday morning and my forearms are still sore!  It didn't hurt Sunday's workout though. normal warm-up, followed by: NG pullups: 5,5,4,3,2 Hang C&J: 115x5; 140x1,1,1,1,1; 150x1,1,1,1,1 (easy! 145 & 155 will be a cinch on Friday) Overhead press: 145 x 1,1,1,1,1; 105 x 16 Superset: a. Dips BW x 10,9,8,7,6,5,4,3,2,1 b. EZ-bar reverse curls*: 55x10,10,10,10,10,9,8,7,6,5 * I should be able to hit all 10x10 on Friday, then move up to 75lbs and start over at 10x5

I'm so freaking sore and achy, but my veins are popping up everywhere!  My strength is on a steady rise, and my definition is improving. I've hit  the gym late the last couple of nights because of dad-duties, but I'd rather a late workout than a missed workout.  I can tell I need to drink more water.  Sweating too much and not recovering it day to day. After my usual warm-up, I did: alternating box pistols: 40 total - left leg is for shit squat: 155x10; 165x9; 175x8; 185x7; 195x6; 205x5; 215x4; 225x3; 235x2; 245x4 leg extensions with just my left leg:  40 x 21s, 21s; 30 x 21s Down and dirty

I woke up at 5:30 AM on Wednesday morning and went for a run at 6:00 AM.  I didn't get to the gym till 9:30, so I was tired and ready for bed.  That's when it counts.   Truth be told, I'm more satisfied building character than muscle. I short-changed my warm-up, but whatever NG pullups:  5,4,4,3,2 Close grip hang snatch:  95x5; 115x1,1,1,1,1; 125x1,1,1,1,1 Snatch grip high pull:  145x1,1,1,1,1; 155x1,1,1,1,1; 165x1,1,1,1,1 150x20; 150x10-135x6-120x6 EZ-bar curl: 65 x 8,8,8,8,8 a few dips and a few dumbbbelll curls.  Too fatigued and sleepy to get the full countdown.

Man what a day!  Just amazing! normal warm-up.  Stomach vacuums ppaying HUGE dividends toward a SMALL waist. alternating box pistols:  30 total.  left leg is slow to respond deadlifts: worked up to 315 x 3,3,3,3,3 swam a few laps played in the hot tub, sauna, and steam room Feel freaking amazing today

I got really busy with life, so I missed days 4 and 5 last week.  Off to a great start though. warm-up: agile-8, back bridges, stomach vacuums NG pullup:  BW x 5,4,3,3,2 hang C & J: 105x5; 135x1,1,1,1,1; 145x1,1,1,1,1 OHP:   135 x 3,3,3,3,3; 95 x 20 (rest pause) superset: a. dips:  bw x 10,9,8,7,6,5,4,3,2,1 b. EZ-bar reverse curl:  55 x 7,7,7,7,7,7,7,7,7,7 The dips / curls superset is really paying off.  Arms and forearms are thicker, stronger, and don't tire out during rowing movements.  2 more weeks and I'll have to do something harder than countdowns.  Maybe work up to 10x10, or add weight and start  at 10x5

Didn't start my workout till about 9:45 PM.  Busy day at work; busy evening with kids' practices. warm-up: Agile-8, stomach vacuums, skipped wood choppers NG pullups:  5,4,3,2,2 Narrow grip hang snatch: 95x5; 105x1,1,1,1,1; 115x1,1,1,1,1 Snatch grip high pull: 135x1,1,1,1,1; 145x1,1,1,1,1; 155x1,1,1,1,1 wide grip pulldown: 135x20; 150x10-135x10-120x6-105x6 (drop-set) EZ-bar curl: 75x5; 80x4; 85x3; 90x2; 95x2 Superset: a. dips:  BW x 10,9,8,7,6,5,4,3,2,1 b. alternating dumbbell curl:  30s x 6,6,6,6,6,5,4,3,2,1 Next week I'll do  the countdown superset with less rest, but same weight.