he says thanks :-)

Ha! I can do zero pullups. My shoulders do not like them one bit. :-)

thanks i think... :-)

what he doesn't know is that you *are* a school girl. :-)





given the suckiness of the day beginning in the afternoon (family emergency), I ate like sh*t and didn't drink REMOTELY enough water yesterday. as a consequence, I'm feeling it in my hams something fierce.

off to the gym shortly for some support/accessory work ... hopefully get the blood flowing to my legs a little. I'm thinking some kneeling squats and light stiff-legged deads might do the trick ... maybe some pullthroughs for good measure, too. :-)

yeah ... gym sucked. all weight was pretty light.

stiff-legged deads 8reps x 4 sets
deads (<50%) 10 x 1
kneeling squats 10 x 4
cable rope crunches 10 x 3

that was it. I'm just sore. :-)

Gym was awesome last night all the light weights were available for me. :-)

shoulders and chest last night.. :-)

i hate it when school girls are stronger then me :-)

Family emergencies tend to lead to down days, Dokk....Don't sweat it, the gym will always be there.

Heading in for a back workout shortly.

fair 'nuff. I just hope my legs and back muscles are feeling better tomorrow....

Anyone have any insight into the P90X Meal plan? I feel like I am eating myself to death on it. Stirfry for lunch today, but it is like a 3 person portion! or at least feels like it.

Ruckmarch in the AM.

Lunch time
Squats 225 5x5
Hang Squat Clean 155 5x5
Split Jerk 135 5 x 5

going to be sore tomorrow for sprints in the am. Chest during lunch.

stopping crossfit for a bit, I want to put on some mass.

Mediocre max effort chest day. :-)

Warmups (lots of overhead rope extensions, press-downs, and some lat pulldowns)

Floor presses: 45 x 20; 95 x 15; 95 x 10; 135 x 5; 155 x 3; 185 x 1; 205 x 0; 205 x 0 (I just didn't have it in my tris today)

Close grip bench press: 95 x 10; 135 x 10; 135 x 8; 135 x 6

Regular grip bench: 135 x 5 x 2sets (like I said, my tris were just kind of shot)

1-arm dumbbell rows (strapped in): 105 x 5; 125 x 5; 125 x 7; 125 x 10

Face-pulls: 100 x 15; 120 x 12; 140 x 10; 150 x 8

External shoulder rotations: 20 x 20; 20 x 15; 20 x 10

Like I said ... pretty mediocre. :-) My body is still a bit thrashed from the heavy good mornings on Monday and my nutrition has been for sh*t this week due to the family emergency. Everything should be getting better, here, though. :-)

Hope everyone has a better day lifting than I did. :-)

The WOD this morning kicked my butt.

They called it blackjack

7 thrusters (started with 85, went down to 75 after two sets)
7 burpees
7 kettlebells (1.5 pood - 24kg)
7 rounds

The workout called for pullups, but my forearm is killing me, so I subbed the kettlebells. I wasn't really feeling it this morning, and it took all I had to finish in just under 17 min.

back and triceps last night...feeling it today. :-)

Thats a negative on my end.

Only thing I can say, is you would surprised at how much food you get when its clean food. 1 cheese burger is like 8oz chicken 2 cups rice and a salad. Well not quite but you get the idea.

I watched this video again...Its a little deceiving...I believe when they said RAW they meant no bench shirts or suits. I don't think they were talking about drugs

Had to dig deep to find this. One of my old training partners..
http://www.youtube.com/watch?v=XjngP...om=PL&index=36

To me thats raw, and Clean..

I never said "natural." :-) Have you not seen Bigger, Stronger, Faster*, the documentary? Mark Bell (the owner of Super Training Gym and a successful powerlifter in his own right) is a featured player in that film.

I'm not saying that's not impressive, Dave ... it's hella impressive. That said I don't think there's a single federation that allows you to strap in for a competition deadlift -- RAW or assisted (even the federations that have an "unlimited" assistance category don't allow that).

Still ... that guy's a monster. :-)

Very light recovery day ... just to get the blood flowing to muscles used yesterday.

Wonder if Jeff will come do leg day with me tomorrow. :-)