Training Log: Entry 2399 

AM WORKOUT (0326 Wake Up: beat the alarm)

 

Touch and go deadlifts
5x135
3x225
1x315
REST PAUSE (12 deep breaths between sets)
10x405
5x405
3x405
2x405
1x405
10x315
5x315
3x315
2x315
1x315
21x225

 

V-grip low cable rows (rest only long enough to change plates)
10x1 plate
10x2 plates
10x3p
10x4p
10x5p
10x6p
10x7p
10x8p
10x9p
7+3x10p
Flip cable attachment upside down (wide part now at top instead of bottom)
7x9p
7x8p
7x7p
7x6p
7x5p
7x4p
7x3p
7x2p
7x1P
50x3p

 

Band pull apart
1x30

 

Hammer strength lat pulldown machine (loaded a 45 and 25 per side, 1 minute rest between sets)
1x13
1x12
1x11
1x10
1x9
1x8+6 (rest pause)/dropset to 45 per side for 1x12

 

 Kroc row off incline bench 110lbs
1x21

 

GHR (rest pause)
25+8+8

 

CONDITIONING

Tabata intervals on Rogue Assault Bike

 

 

PM WORKOUT

 

50 chins, various grips

 

DT-lite (found this in Jamie Lewis’ book, might be a Crossfit Wod)

 

5 rounds of

12x135 deadlift
9x135 hang clean
6x135 push jerk (more of a push press for me)

Done in 14:18

 

GHR sit ups w/rest pause
12+8+8

 

 

Notes: LOT going on with all of this, let me see if I can sum it up well.  First, my belt isn’t fitting well on this trip.  I took the larger belt I typically wear over my soft belt and sized it to my current size, which means there’s already substantial overlap with the extra leather, and my waist seems to be shrinking even more, so it’s just not seated well.  For a deadlift workout, that just seemed like bad ju-ju, especially using equipment I’m not familiar with (semi-ok bars, stupid wide bumpers, etc), so I took things easy as far as weight went and went Xeno deads.  It was the right call, as I just didn’t have much to give first thing in the morning with all those circumstances: 10x405 wasn’t the hardest effort I could give, but it was hard enough.  After the final set of 21, I was satisfied with the effort I put out.

 

From there, just wanted to play with toys I don’t have at home.  The huge pyramid up on the cable rows gave me a chance to recover from the deads on the way up and then some solid work on the way back.  Hammer strength machine was interesting.  It’s more a hybrid of a pulldown and a row, as the movement isn't straight down but angled.  Was good enough to get in some work.  And it's cool the place has heavy enough DBs.  They actually go up to 150: I might give that a go before I leave.

 

For the PM, I was looking for something that was a good conditioning workout and fit “back day” and found “DT”.  It was supposed to be 155lbs, and I tried that for the first round, but the hang cleans just killed me on it.  I’m so lacking in explosiveness, and especially do using someone elses’ equipment.  I cut it down to 135 so I could get in some productive work.  Still a total buttkicker, especially when done hours after my back day.  My grip, in particular, was fried. 

 

 

Had a Double Double from In n Out for lunch today.  My first legit cheeseburger in months (I’m not counting the 2 bites I had yesterday: this was a start to finish experience): completely worthwhile.  I also stopped inside a Burger King, just to have the experience of being inside of one.  I got a large diet coke, but looked at the menu and they brought back the Steakhouse king.  I have legit happy memories surrounding that sandwich.  I said outloud to myself “Eating healthy sucks”, haha.  The more I focus on my health, the more I discover how much of my life revolved around eating not great food in large portions.  The changes have all been positive, but I’m not going to lie in that I miss it.

 

But that said, I’m surrounded by co-workers now and I see their daily habits.  There’s a dude that has a new fast food breakfast sandwich for breakfast every morning.  I see his waistline: he holds all his fat there, which I know is not a good sign.  There’s a group selling HUGE breakfast burritos every morning while we’re here, and I see the people who make the choice to have one every morning, and the impact is obvious.  It’s all choices and consequences, and it’s fascinating to observe the choices people make.