End of the Year 2012

Cracked a tooth in late deer season, spent the last half of December either in a good deal of pain, high from the pain meds, or with horrible stomach cramps from the other pain meds/antibiotics.  Went in last week and just ran through the paces on the big four.  Going to working the LCI program into 2014 with a more regular progression to the Interval segment, and continuing to use the GSLP plugin for the Lifting segment starting from a deload to kick the year off.

Thursday 02JanPress (45,45,55,65,75) x 8

Squat (95,115,135,155,185) x 5

Friday 03JanBench (65,75,95,105,120) x 5

Dead (135,165,195,225) x 5

Week 45

Started on the Greyskull LCI this week. Had some sloppy subs a few of the circuits since I did them all ad-hoc. Intervals still suck for me, but that's why I'm happy they're in the program. Started heading out in the the AM instead of fitting it in after work. Felt a little off-kilter due to some of the new variety vs the straight GSLP I'd been working on, we'll see how the next week goes.

With the new schedule, scaled a few other things back. Have not been working with the clubs at home this week, looking to add this back in shortly as I adjust to the timing. I have also stopped working the c25k exercises in preference to working the program as closely to written as I can.

Monday 04NovSquat 8 @180 (95, 115, 135, 145, 180)

5x: 7m22s
Squat @65 x5
Barbell Clean and Press Press @45 x5 (whoops, wrong exercise)
Subbed 5x Pullups @19 assistance (approx 112 assist.  Bad sub, which only happened due to the cables being tied up.)

Tabata Kettlebell Swings - 104 @20lbs

Tuesday 05Nov
Press 7@87.5 (45, 50, 65, 75, 95, 87.5)

5x: 9m49s 3x from knees
Barbell Clean and Press @70 x5
Dumbbell Push-up/Row @20 x5

Burpees 30 Sec alternate for 4 min - 37

Wednesday 06Nov
100 pushups, any configuration
Chin-up pyramid
Hanging Knee Raise 2x12
Standard Knee Raise 1x10

Thursday 07Nov
Deadlift 5@210 (135, 155, 175, 210)

5x @6m49s
G-Row 20s@ x6
Muscle Snatch @70 x6

Row 500m - 2:19

G-Row done in the Roman Chair, felt a bit underloaded; Snatch felt a bit overloaded leading to gaps in the circuit.

Friday 08Nov
Bench 10 @125 (60, 75, 90, 105, 125)

3x @3m40s
Lying T-Bar Row 45@ x8 (tried 90, stripped after first set)
V-Handle Pulldown @95x8 (tried 85, added after first set)

Kettlebell Snatch @20 x 8L x 8R

Row 4x250m w/ 30/45/60 off. 4m30s row time. 

Saturday 09Nov
10mi hike, hopefully with 5mi under load

Current Status

What interesting times.  Again off the wagon, sort of.  Back around March a couple things happen: First, I start up a local branch of the CSG, start swinging swords regularly, and begin developing a student base.  Second, I start have some significant dexterity and strength loss in my right hand.  Initial review by an ortho was... inconclusive.  Last time I was in I got told to take NSAIDs for six weeks and schedule an OR if there was no change, so I bounced.  Class is going well, four regular students and a couple floaters.

Recently I went in and had a massage from a licensed Massage Therapist that opened up a lot of tension in my arm and shoulders.  I've regained a bit of mobility from that.  I also started stretching more regularly (which I would have been doing since March if I wasn't a schmuck).  This week I began working out with light clubs, which has exposed new issues in the shoulders.  Hopefully these things help.

Started hitting the gym again and noticed significant losses.  Some of that has got to be flexibility/mobility related, but I'm still very disappointed.  Giving the Y a chance, instead of the basement.  It was hard to find a place to Dead, but no one yelled at me so I'll keep going.  They also have an assisted pull-up rig, so maybe I'll finally get that down.

Tried Yoga for Regular Guys for the first time tonight.  Finished the 20-min cycle/warmup, but had to do most of the pushups and all of the planking stuff from my knees.  Considering how long (not long) it takes plus I can do it in my living room this will probably be a staple for a little while.

18Feb2013

Fell off the work-out wagon for a while.  JSA wasn't for me, I did go out to Den for the Prize Play and had a hella good time.  Trying to get something started locally again.

My good friend's family is dealing with the facts of childhood cancer.  Link.  He's running a Spartan Race in a couple months in honor of his son.  I've recruited a couple people to run with him, but can't make it myself. I will be trying to suffer through it with them though.  I started Couch to 5k today.  I wasn't able to finish the workout, but I'm going to stick it out.

Rx'd:
5 min warmup, then alternate 60sec jog/90sec walk for 20 minutes (8 rounds).  I was only able to comple 6 full rounds.  Better luck next time.

Summary

I'll be in the Mile High in 8 weeks to defend the Prize.  The Missus had her Gastric Sleeve preformed two weeks ago.  It's MORE than time to get my shit together.

Here it is:

1) From now until the Prize, I will complete a minimum of two GSLP workouts per week with a preference for three on weeks where I'm not headed out of town.

2) Eased into it, today I'm on an IF diet HARD until I either run into problems with it (historically not a problem) or until the Prize.  Feasibly I could still do a lot of junk here, I won't be.  No straight sugar for 8 weeks, alcohol only post training if I have macros left.  I will make one exception for this: Christmas Dinner.

3) One week from today I'll start training with another martial arts school.  I will be training with them 2.5 hours, twice a week.

4) I need to spend some time working on skills and endurance.  I'd like to get to where I do it every morning, but this has historically been a problem.  I'm not sure that will be different with the time I'll spend picking up slack around the house.  It'll fit in somewhere.

Layout Changed

Layout changed to Lightning Bolt (link). Also considered Lightning (link) and Lightning Sun (link).

Blog Spin-off

I'm pretty sure nobody reads these things anyway, but as a courtesy to that elusive unknown reader, I've decided to spin off my workout logs into their own blog. Philosophy, geeky things, and other ramblings can still be found at http://thewayofallthings.blogspot.com. I've taken the inspiration for the title from Fiore dei Liberi's introduction to the Flos Duellatorum in which he states that he "wanted to understand the temper of iron". It refers directly to the weapons IMO, but I'm going to get a little metaphysical about it ;) Forthcoming will be short starters on my situations, goals, diet, equipment and workout.