Ooh ok if you have some kind of injury or whatever that makes it hard then the best thing to do when you unrack would be to flex your lats. If you flex them with your arms out your shoulders drop and elbows turn in slightly. I would just focus on it with the lighter sets and work on it until it becomes second nature. I used to bench wide with my elbows out and I tore my shoulder up like nothing and still have pain to this day.
ATG Squat 135 x 8 >> 3min rest. 135 x 8 >> This went nicely. 185 x 5 >> 325x8 was done with way less of a pause between each rep. 185 x 3 >> It had me breathing heavy! I'll do them that way from now on. 225 x 3 275 x 1 315 x 1 365 x 1 405 x 1 375 x 5 PR 325 x 8 PR
Bench Press 45 x 15 >> 3min rests. 95 x 8 >> Was supposed to do 240lbs but I was feeling good. 135 x 5 185 x 3 225 x 1 245 x 4 PR 245 x 3 PR 245 x 2 PR
Romanian Deadlift 225 x 5 >> 2min rests. 275 x 2 >> Can't remember the warm up weights. I used some other guys bar. 315 x 1 >> It had bumper plates and stuff and they weren't 45's. 365 x 4 >> Each rep was preceded by a regular deadlift. Worked out at a friends gym. 335 x 8 >> Had to pull from the floor initially.
Calf Raise Machine 3 sets to failure Friend's gym, so whatever
Bar speed looks good on squats! Well of course itll be faster than the 3RMs i was doing. But i notice improvement on todays 375x5 vs last sessions 370x3. Today felt easier than last session too.
I've been getting some pretty good sleep lately. I DEFINITELY feel a difference in my day to day life! I didn't even realize my eyes have been dry for months before this... like yeah they're dry when you get 5 hours of sleep or whatever. Then you get a consistent 7 hours and think theyre not dry anymore. Nope, wait till you get a consistent 8 hours of sleep. THEN you realize.... "wait, THIS is how i'm supposed to feel as a human?!" It's crazy!
If you work on your set up, not even just doing a full powerlifting set up just squeezing your shoulder blades together and bringing in your elbows slightly in more and flaring them a little later in the the lift you could bust out a few more reps.
Just at work and thought of an interesting idea to help get my shit together that probably will not work.
I want to find a calendar or just buy one and write out certain things that I need to do each day before I can get lazy such as
Workout walk/run 2 miles Bike 5 miles then idk something else
cross those off each day depending on what it is and once they are done i can be lazy.
Next week is going to be rough and I will have to squeeze my workouts in somewhere.
I am doing Sat 14.5 hours/sun 12 hours, mon-thurs 8 hours(which will be fine) Friday-sunday 12 hours so I will just try to do mon push, tues pull, wednesday squat and thurs-sunday being runs and active recovery and what not or thursday be squat and wednesday be a strictly running/cardio day.
nope. leg felt okay when i woke up this morning but calf started cramping about 10:15-10:30. can't think what the proximate cause would be, it's weird. i'm not dehydrated, i've been sleeping better and more than usual the last week (except saturday night, when i had company), diet has been pretty good, exercise has not changed except the last couple workouts have been ruined either by bad timing and frustration/wussing out (saturday) or cramping (sunday).
Could you have low potassium levels? After using my S6 Health app I didn't realize how many bananas or pills it took to get to 4700mg which I guess is the normal level(I think 1 banana is 422mgs)
Nothing today: tired from the time change because I forgot it was happening and i ended up shooting the shit with the night guard and got home around 2 or whatever. Also, figured I'd get a jump on getting a new job in general because I really don't want to work in syracuse.
TOnight I will do my normal rounds at work so I will get around a half hour or more of walking each time and tomorrow I will just start my push day.
Alright I forgot to write down too that I have super bad DOMS going on that started on Saturday in my ass and hammies so I will see how it is tomorrow and just try to jog and see if itll warm up my legs enough
Well from tomorrow to 45 days within that time frame I'll be losing my main job site to another company. So instead of getting pissed n plowing a digorno I'm going to plow some ass to get rid of my anger considering my operations manager is trying to hide it from me.
This week I start my sat-thurs so that will be full of joy lol. I will be getting a bike soon, just dropped about 650.00 on paying my amazon card card off and my tires so I'll wait a little bit.
Going on 5400 steps so far which is a little under 3 miles, so should be 8k more steps to go through today I think. I ate a banana today and going to get some protein shakes going and a chicken tittie. Also, when I'm lighter I wouldny mind training for a half ironman even though I will probably come in last haha
i can't sleep before 4 AM anymore... i had that one night where I basically had to stay up until ~7 AM, and after that, all of the semi-normal sleep schedule I had been building just completely disappeared. sucks alot tbh.. but, i'm also getting in a ton of programming/reading/etc from ~11 PM - ~4 AM.. that's basically my "normal life". I can't just "out of nowhere" go to sleep at 11 .. I can easily stay up until 6 AM every night if I wanted too.
feh!!!!
I've been thinking that if I get healthy come Mar 27 for this half marathon, I won't even go to sleep before I run it. I'll just take some naps during the day, and stay up late and just go run it at 6 AM. TBH, it sounds enticing.. There's this weird relaxing haze you get in when you stay up late & then go do things in the morning. Maybe the insomniacs know what i'm talking about.
- orange juice - greek yogurt - oatmeal with honey - banana
Food
3 PM
- greek yogurt - beet + tart cherry juice - some blue corn tortilla chips - a few brookside chocolates
Food
6 PM
- pure sugarless green tea
Session: Evening
run: - moderate effort - 9.03 mi in 1h:08m:41s - pace: 7:36 min/mi - speed: 7.9 mph - max speed: 10.1 mph
splits: - miles 1,2: 6:50, 6:59 - miles 3,4,5,6,7: 7:xx - miles 8: 8:xx - miles 9: 9:xx
best running since being injured, for sure. I hit 8.03 mi in 1 hour, which is good. I actually had to slow down considerably at mile 8 because my left calf started tightening up slowly. So I ran slow for another mile, it got tighter, and I stopped.
wanted 12+ miles but, just need to be careful.
the good news is that after I stopped running, the walk back home had minimal hamstring tightness/pain. This is promising.... after my last run a few days ago, it was VERY painful & tight.. so this is a good sign.
felt extremely good initially.. first few miles felt very bouncy etc. still holding back quite a bit in the power department, but, my stride frequency was pretty high..
if I can get to 9 miles in an hour before the month is over, while nursing an injury..... i'll feel pretty happy about it. I don't think i've ever clocked 9 miles in an hour, yet it seems attainable if I can just put a bit more power out with each stride.
also, i think the long walking is really helping.. it allows me to recover more before a big run, improve stride frequency "motor programming" (ie, increasing my stride frequency while walking for so long, seems to help with stride frequency while running), and I still get some positive adaptations in the fitness/body composition/strength department.
Food
8 PM
- big bowl of fiber one cereal with honey & 2% milk - orange juice - cara cara orange - banana - some brookside chocolates
Session: Recovery
1 AM
- light stretching - 30 minutes icing my left hamstring, calf, etc
Food
3 PM
- greek yogurt
feel pretty decent right now.. calf feels slightly tight, which is annoying.. however, hamstring feels better than it has after a run.
tomorrow i'm going to walk in the day, hopefully.
holding off on calisthenics for a few more days maybe, to see if I can get my right elbow to "stop whining". It gets better every day that I don't do calisthenics (or tennis, which wrecked it).. but it seems to come back quickly as I get back into dips and such.
pc!
At the academy I didnt get any sleep for 4 days and I didn't really see a drop in performance at PT, around wednesday or so I was so loopy that, any form of exercising I felt like a robot just going through the motions not thinking about anything lol Also, the first time I ever did 1000 wallballs for time was after a 12 hour overnight shift.
Yeah I can run them, they are like 15 miles or so and lead to a beach, I cant run them all the way though haha.
And yeah I can kobayashi everything in sight too haha but working on it.
This morning
No cardio, the heels on my boots at work tore them up
skwaats 315x2 325x2x2 325x5
DB Shoulder press: 50sx3x10 Lat pulldown: 5 sets of 10 tricep pushdowns: Vbar- 115x15, 135x15 Drop set 145-40 for sets of 10-15 Rope pushdowns: same deal but went from 115-25 and on the 25 i did multiple sets of 1 arm Mandingo extensions until I couldnt fully xtend my arm anymore.
Tomorrow is going to be about 60 so I will try to walk about 5-7 miles at work. and finishing up my coffee and protein shake, later will be chicken titties and veggies.
I know I keep saying this but I am legit at a place right now where I don't have any desires...god damn walkie talkies, anyway, to binge eat or have the urge to snack on pizza and wings and shit. Last time I was like this I got to somewhat decent abs and I've only been eating when i was hungry but I might squeeze in a few here and there to get the calories but for the most part that will only be like a shake or something.
I gotta keep marching forward with the running though and tomorrow I will just be running, maybe some intervals and just do a full body workout after squats to make up for everything. Over the weekend I will try to mainly do chicken, broccoli and 1 serving of peanut butter for each meal and try to find a decent alternative to have if i have a craving again.
Also, just did a round and its roughly 1.5 miles, had to skip one hit because the path was flooded so its around there. Brooke Wells is giving me a crisis on facebook with the slow motion booty shots and looking for like idk road bikes or trail bikes or whatever kind of bikes are out there so I can try to go biking on my days off on the trails.
I hit up machine work and after the chest press and oh press my chest and triceps were cramping up bad. On the run, I made it about 10 ins in and ankles and shins n shit were on fire so again I had to walk 2 laps then run until it was burning bad again and kept doing that for a half hour and hit up 10 mins on the arc trainer and got bored.
I think I need new running shoes and this week i bought new tires this week so I will order the Asics Cumulus next week.
Yesterday I popped some headache pills n what not and went to chilis with my brother. Had a turkey burger with a side of fries and a side of steamed broccoli. The broccoli was a waste of money, there was like 6 pieces and there was salt all over them. Today I just had a bagel and coffee just waiting for my chicken to cook. I will eat 1 breast with veggies for lunch and I am cutting up another breast to eat throughout tonight. When I start working 6 days a week I will prep a lot of chicken and veggies and just bring a cooler with me.
Yeah whats nuts is that I guess he typically will squat high in training but will smash the weights in competitions. The only other time I have seen someone around this weight was Donny Thompson with 1200 with a suit, knee wraps and it might have been reverse band but I'm not sure.
Its funny that it will make people in the comments section so mad that he was a little high even though 99.99999% of the people in the world cant even unrack that. When I had 550 on my back or when I used to go over 6 just to hold it to get used to the heavy weight I was like yeah this shit sucks hard so having 1100 on your back has to feel insane.
If anyone is a fan or has watched the Scream movies, you would notice that as the movies went on they kind of would pick on itself and the movie genre in general, especially Scream 4 with the inside jokes which made Scream 4 the best in my opinion.
-The TV show had that same feeling, the acting was better than expected -the killings were on par with the first 3 movies as far as blood and what not -They kept the basic stuff such as sex, the hot girl that gets killed which sparks everything, the family secrets and the new hot chick prancing around in underwear and bikinis from time to time while the main girl is supposed to be a prude but that didnt last very long -It's social media based like the 4th movie -Some of the killings were pretty well done and clever and the stories within the story were a nice way to go
I wont do a sarcastic rating system this time because I need coffee but if I had to give it a rating out of 10 For my expectations it gets 20/10 and as a show I would give it a 10/10 mainly because I am a fan of the movies and the show had me hooked because I'm a sucker for whodunits and yes I was wrong at the end, I stopped it right before you find out haha.
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