Becoming an Athlete

Friday is my light day.  I use it to keep my heart rate up and get a good pump.  While it is good for hypertrophy, it's also good conditioning and recovery. skipped cardio warm-up.  sad-face sticker for me 1st circuit a. overhead press:  75 x 15, 15, 15 b. wide grip pulldown:  120 x 15, 15, 15 c. alternating lunges:  BW x 20, 20, 20 Decline situp:  BW x 15, 12, 12 2nd circuit: a. dumbbell upright rows:  15s x 12, 12, 12 b. incline dumbbell press:  55s x 12, 12, 12 skipped arms again.  another sad-face sticker Down and dirty, Nice and quick.  Cheap and Easy.

Fat man passing through!  Watch out.  I was incredibly tired after 2 bad nights of sleep, and with contractors hijacking my garage I couldn't get to my barbell or weights for Deadliftapalooza.  So I took my jump rope and 73lb T-bell. 5 minutes of jump rope to warm up various stretching for 10 mins t-bell swings:  2,3,5,6,7,8,9,10  (50 total) hindu pushups x 10 back bridge pushups x 10 3 mins rope down dog - cobra pose x 5 each t-bell swings:  2,3,5,6,7,8,9,10  (50 total) hand stands for longest time x 5 plank wall walk (feet on wall):  3 x ~15 feet hindu pushups x 10 back bridge pushups x 10 feel good and loose now.  

You know what I love?  Strength, conditioning, and agility.  You know what I hate?  Cardio and dieting. Cardio is the most mind numbing activity I can think of, especially when done on a machine. But for whatever reason, I chose to do 45 minutes of recumbent bike today.  Nothing brings out my ADD like sitting still doing something that isn't a mental challenge. So I did my 45 minutes and vowed never to do that again.  From here on out, my "cardio" will be conditioning.  Stuff that gets me funny looks but works like nothing else.  Mobility  / Agility drills that will force my body through ranges of motion I haven't used since fight training. I'll call it Cirque du Gros Homme

I missed Friday's workout, but Monday was solid.  I started the session with 7 minutes in the sauna and was sweating profusely.  I take a gallon of water with me to training sessions, so I was never dehydrated. front squat:  145x15; 165x10; 95x12 wide grip bent row:  105x10; 125x8; 145x6 bench press:  165x10; 195x8; 205x6 v-grip pulldown:  130 x 10,10,10 dips:  BW x 5, 5, 6 decline situp:  BW x 12, 12, 12 skipped arms.  :( back to the sauna for 10 minutes, finished my gallon of water.

Took the new 28 pounder out and threw for about an hour while my son skated. 

Hot day in the parking lot today. jump rope:  3 mins deadlift 135x10 185x10 225x10 275x5 315x5 + 5 singles 375 x 10 singles

My ability to adhere to an aggressive schedule is pretty much nil at the moment.  3-on / 1-off is still the most productive split I've ever followed, but damned if I can find 3 days in a row to train.  Daughter needs to go here, son needs to go there, extended family events, wife and I get a rare afternoon to get out of town....... So my scheduling gland has atrophied.  I am not secreting the "find time to train" hormone.  Consequently, I am going to the over-used, under-performing Monday, Wednesday, Friday schedule. Framework for the next month is: Monday: whole-body - medium loading Wednesday: deadlift till I crumble while my daughter is in roller derby practice Friday: whole body - light loading Monday was a good full body day: treadmill:  5 mins to get the stank flowing bench press:  155x10; 185x8; 195x6 (easy) front squat:  135x15; 155x10; 95x20 (everything easy but the last set) wide grip bent row to chest: 95x10; 115x8; 135x6 (easy)...