September 29, 2018 Sprinting

I'm still really sore in my lower abdomen; I used an ab roller Wednesday and I sometimes get this lingering soreness from it that interferes with my ability to lock down or brace my core.  Still felt it today.  I don't think it's a pull, it just needs to recover.  I was going to take tomorrow off anyway, it's been 10 straight sessions without an off-week from squatting, and my legs have had some lingering soreness.  May see if I can pop a PR Tuesday in the 400 with fresh legs...

• 110: 7

September 27, 2018 Full Body

I took progress pictures yesterday, my core is really sore now, to the point it kind of interfered with lifting heavy here...did as much as I could though. Will write about goals for this fall/winter soon. 

• BB Romanian Deadlifts: 225*1 315*1 365*1, 1, 1 
• HPS: 95*3
• Weighted Pullups: 45*3, 3, 25*3, 3
• BB Incline: 185*3 205*3 225*3
• Suitcase Carries: 85*100
• Seated Calves: 90*15

September 25, 2018 Sprinting

Raining a bit out, wanted to get a run in before progress pictures tomorrow.  Felt good to get something in.

• 110: 6

September 23, 2018 Full Body

Getting close to the end of this cutting cycle....really been at maintenance for the past month.  Going to focus on strength for this coming bulking cycle, so lower reps all around probably...more on that later. Also, did my yearly set of bicep curls here. 

• Squats: 315*1 335*1 355*1 375*1
• Front Squats: 225*1 245*1 265*1
• Bench Press: 250*3, 3, 3, 2, 2
• BB Rows: 225*5 250*5, 5
• Standing Calves: 300*15, 15
• Pull-Throughs: 150*10, 10
• OH Press Walk: 75*80
• WS ARC: 30*10 10
• Standing Hammer Curls: 40*10

September 22, 2018 Sprinting

• 110: 7 

September 20, 2018 Full Body

• 315*1 365*1 405*1 445*1 465*1 480*1
• HPS: 95*3 115*3 135*2 145*1
• BB Incline: 205*9, 6, 5
• NG Pullups: 10, 10, 6 elbow hurts doing these.
• Seated Calves: 135*4, 13 cramping
• Mixed-Grip Carries: 75*100
• NS FS Paloffs: 30*10, 10 

September 18, 2018 Sprinting

Was really hoping for faster on the 200....track was damp, but still. I thought I had a PR in me, and I think if the track wasn't spongy I would've had it.  Instead missed it by .5 seconds. 

• 110: 2
• 200: 26.15
• 110: 4

September 16, 2018 Full Body

• 1/4 Pin Squats: 365*10 455*10
• Squats: 365*1 38*1 390*1
• Front Squats: 245*1 265*1 275*1
• BB Flat: 245*1,1,1,1,1,1,1,1,1,1 (cluster 10)
• Chest-Supported Rows: 90*10 115*8, 7
• Standing Calves: 300*15, 15
• DB Farmers: 120*60, 40 
• Dead Bugs: 10, 10 

September 15, 2018 Sprinting

37th birthday today.....my goodness.  I still remember the last few minutes of being 29, counting down to 30....7 years ago.  I have to say, not to sound conceited, but I take the fact that I've held up pretty well as validation.  Of my sleep/rest schedule, the way I've structured workout, and probably most of all how I eat/supplement.  I've been so busy with the first year of this new career, and other adult things that I haven't had much time to write about a lot of that stuff.  But I'm catching up finally, and soon I'm going to be writing articles again.  I love sharing this stuff and helping people.    

Still....37....my goodness.  It's time to start down other adult paths as well, that's part of why I started the new career I'm in now.  It's also why I structured my routine at the gym/track the way I did, starting last year.  I don't want to have kids and be one of those people that lets their fitness go to complete shit.  Conversely, I don't want to be someone that only spends time in the gym or working out, and misses the fun in the rest of life.  As I got older I realized there were so many things I wanted to do with my time, and had to find balance, but didn't want to sacrifice health/fitness/etc. That's why I switched to the full body workouts, and geared those days towards max performance in the gym.  It's let me maintain where I've been at, while getting back 2 extra days during the week to do other things I enjoy.   

One last note, I've noticed that when I take a few days off before a workout I still come close to / hit PRs.  My performance has not slid as I age.  I'm considering chasing some this bulking phase...more on that later. 

So anyway, got a track session in here, still a bit fatigued from earlier this week.  

• 110: 2
• 100: 1
• 110: 3 

September 13, 2018 Full Body

Not a ton of volume here, 2 days of sprinting before this. 

• DL: 315*1 365*1 405*1 435*1 455*1 475*1
• HPS: 105*3 125*3 145*1,1,1
• BB Incline: 205*8, 6, 6
• Seated Calves: 135*12, 12
• 1.5 Pullups: 7, 4, 3
• Waiter Walks: 90*100
• WSARC: 35*10, 10 

September 12, 2018 Sprinting

Bonus day here, it's gorgeous out, I couldn't resist

• 110: 5

September 11, 2018 Sprinting

• 110: 2
• 400: 2
• 50: 4

September 9, 2018 Full Body

• BB Flat (Thick Bar): 225*3 245*1 255*1 265*1 245*1,1,1,1
• Olympic Squats: 225*1 275*1, 1
• Good Mornings: 135*5 185*5
• BB Rows: 225*8, 8
• Standing Calves: 305*15, 15
• Pull-Throughs: 150*10, 10
• Suitcase Carries: 85*100
• NS FS Paloffs: 30*10, 10 

September 8, 2018 Sprinting

I decided to work on starts....the 60s are just brutal...I didn't think I had to rest as much between them but by the end I realized that was a mistake..

• 110: 2
• 60: 8 

September 5, 2018 FUll BOdy

Didn't sprint Tuesday.  I think the chinup first set is a record, never remember doing that many in one whack. 

• BB DL: 315*1 365*1, 1 405*1,1,1,1,1 (cluster)
• HPS: 115*3 135*3 145*3
• BB Incline: 205*6, 6, 5
• Seated Calves: 125*15, 15
• CHinups: 15, 8, 6 
• OH Press Walk: 75*75
• Dead Bugs: 10, 10 

September 2, 2018 Full BOdy

Legs are tired after max effort at track yesterday...

• BB Squats: 315*1, 1, 1, 1, 1
• Front Squats: 225*1, 1, 1
• BB Guillotine Paused Reps: 135*10 185*6, 6
• BB Rows: 250*5, 5, 5
• Standing Calves: 300*15, 15
• Mixed-Grip Carries: 75*100
• WSARC: 30*10, 10 

September 1, 2018 Sprinting

max effort here. 

• 110: 2
• 100: 2
• 110: 2
• 60: 1

August 30, 2018 Full Body

No real hangover from the big track volume on Tuesday....plus with no dodgeball the day before I had a lot more energy here. 

• DL: 315*1 365*1 405*1 435*1 455*1 475*1
• HPS: 95*5 125*3 140*2 150*2 160*X
• BB Incline Guillotine: 185*10 195*6, 7
• Seated Calves: 125*15, 15
• Sternum Pullups: 10, 7, 5
• Waiter Walks: 90*100
• FS NS Paloffs: 30*10, 10 

August 28, 2018 Sprinting

Whoah....had a TON of energy here....3rd & 4th 400s were actually faster than the 2nd one.  I was just feeling it. Absolutely no idea if this is a sign my endurance has picked up, or if it's just a fluke...I don't think I'm any better rested than I usually am before these days.  

• 110: 2
• 400: 4
• 200: 2
• Total: 2220m NEW PR!!

August 26, 2018 Full Body

• BB 1/4 Pin Squats: 365*10 455*10
• Squats: 315*1 335*1 355*1 375*1
• Front Squats: 245*1 265*1, 1
• BB Flat: 225*1 250*1 275*1 285*1
• BB Rows: 250*5, 5, 5
• Standing Calves: 300*15, 15
• DB Farmers: 120*60, 45
• Dead Bugs: 10, 10 

August 25, 2018 Sprinting

• 60: 2
• 100:2
• 110: 2

AUgust 23, 2018 Full Body

It does appear dodgeball is over, yesterday no one showed up....feels like an ending really. I'm somewhat sad, maybe we'll put up some posters to attract new people after Labor Day, or maybe this is it...

• BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
• HPS: 135*3, 3, 3, 3
• BB Incline Guillotine Presses: 135*10 185*8, 8 
• Seated Calves: 115* 15, 15
• Chinups: 12, 6, 6
• Suitcase Carries: 95*100
• WSARC: 30*10, 10 

August 21, 2018 Sprinting

Did a good bit of hiking earlier in the day as well...Hit a lot of bases here, short, longer, really short. 

• 110: 2
• 400: 2
• 110: 2
• 60: 4

August 19, 2018 FUll BOdy

• BB 1/4 Pin Squats: 365*10 455*10
• Squats: 315*1 340*1 365*1
• Front Squats: 275*1, 1, 1
• BB Flat: 225*1 250*1,1,1,1,1 (cluster)
• LM Rows: 225*10, 10, 10
• Pull-Throughs: 150*10, 10
• Standing Calves: 300*15, 15
• Waiter Walks: 90*100
• NS FS Paloffs: 30*10, 10

August 18, 2018 Sprinting

• 110: 2
• 100: 5 max effort

August 16, 2018 Full Body

• BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
• HPS: 95*5 115*3 135*3 145*1
• BB Incline: 200*8 185*8, 8
• Seated Calves: 90*15, 15
• Sternum Pullups: 9, 6, 5
• Suitcase Carries: 95*100
• Dead Bugs: 10, 10 

August 15, 2018 Dodgeball

Good times, real small crowd again...been a lot of games like that, even a couple weeks recently where we couldn't really play because of too few people.  I'm wondering if dodgeball has run its course at my gym.  If so, it was fun while it lasted...almost 5 years. 

• Dodgeball: 75 minutes

August 14, 2018 Sprinting

• 110:2
• 400:1
• 110: 1

August 12, 2018 Full Body

Tired legs after yesterday....

• Squats: 315*1,1,1
• Olympic Front Squats: 225*1,1,1,1,1
• BB Flat: 225*3,3,3,3,3
• BB Rows: 225*5,5,5
• Pull-Throughs: 150*10, 10
• Standing Calves: 300*15, 15
• WSARC: 30*10, 10