Light Triplet

29 Jun 13 (Sat)

     Warmup

     500m  Row

     5 Rounds

     15sec  KB Push Press   (2x35lb)

     45sec  Rest

     15sec  Ring Rows

     45sec  Rest

     15sec  KB Swing          (50lb)

     45sec  Rest

     Cooldown

     1000m Row

  Light, easy day.

Cleans & More Cleans

28 Jun 13 (Fri)

     Warmup

     500m Row

     Strength

     5x3 Muscle Clean   (140lb)       ** ~max

     1 Round/min for 10min            ** Extra 1min rest between 8 & 9

     5    KB Swing          (50lb)

     3    Muscle Clean    (115lb)

     Cooldown

     500m Row

  Heavy, exhausting workout: had much sweat & breath. Not really at the edge of too much: just a good, hard workout. Chose the weights well.

Boxes & Couplet

27 Jun 13 (Thu)

     Warmup

     500m Row

     Strength

     5x5 Box Squat            (125lb)                                ** next time, 135lb 5x5

     4rd Bench Press         (smith 135lb... 5, 5, 3, 3)    ** repeat weight next time 3x5 or 5x3

     AMRAP 8min

     9 DB Overhead Press  (2x30lb, 30, 30, 20, 20, 20)

     9 Bench Press             (50lb, 50, 50, 30, 30, 30... smith)

     Cooldown

     50 1-Arm KB Swing     (30lb... 25L/R)

  Long, but relatively light workout. Good sweat, breath fine.

  Box squat still working well with not crunching the knees. Light weight & good form likely helping a lot. Much better than leg press because it's getting the butt, gut, and back into play: it's a whole-body exercise.

  Leg presses are good if you want to be seen using a lot of big plates without having to actually do much work. Basically, it's not working out, it's posing: like curls & tricep extensions. Hence the reason almost everyone in a Gold's tends to stand around doing those 3 movements. Makes me sad.    :P

  Warmup row nicely relaxed & un-winded at a 2min0sec / 500m pace with a damper of 4; may have to check the 500m best time soon (lifetime PR = 1min36sec). Well, maybe not... might be better to just continue incremental improvements without wiping out and being disappointed on a day.    :/

Deadlifts & Couplet

25 Jun 13 (Tue)

     Warmup

     500m Row

     Strength

     3x5    Deadlift           (275lb, 275, 225)       ** Next time, maybe try 5x3 at 275lb [?]

     6 Rounds

     100m Row Sprint

     50m   Farmer's Walk  (2x30lb)

  Deadlifts were a bit too heavy at 275. Next time, maybe I'll try to go 5x3 at the same weight, and then move up a weight once I can get that. Maybe not. Can probably get 3x5 next time.    :/

  Clicked a knee-cartilage yesterday taking a step, so was concerned about today's movements, but worked tolerably well after thorough warmup.

Box Squats & Couplet

24 Jun 13 (Mon)

     Warmup

     500m Row

     Strength

     5x5 Box Squat       (115lb)         **  light-ish weight

     5 Rounds

     1 Shoulder Press    (100lb)

     1 Pullup                 (assisted -110lb)

     1 Shoulder Press

     3 Pullup

     1 Shoulder Press

     5 Pullup

     Cooldown

     500m Row

  Box Squats went far better than expected. Used the cage, partially because only space available; was handy for consistent foot-placement that was able to minimize knee-clicks & pain. Went 5x5 instead of 3x5 because of experimenting using light-ish weight. PR a year ago was 185lb for 3 reps.

  Gonna have to switch up the warmup a bit; rowing is getting predictable and a bit boring.

  It's been 2-1/2 months of working out again; only missed one day, and that due to knee-injury.    =D