[WotD] Friday, November 27

Who has two thumbs and was in the office by himself all day?

THIS GUY.

So, I cranked up the tunes, did the pushups every hour*, and came home for a rousing game of “Spot the guy who lived in Buffalo.” That would be the guy stripping off his shirt and dripping sweat in 58 degrees because it’s too fucking warm. They’re calling for a low of 40 tonight. Can I just say how thrilled I am to have something resembling seasonal weather?

Suffice it to say, today would have been far better spent playing football with a bunch of buddies than dealing with broken computers.

[WotD] Thursday, November 26

Trying to get back in the saddle vis a vis deadlifting, and, while it was a marginally less pathetic showing than last week, there’s still something rotten in the state of Denmark Lumbar.

[WotD] Wednesday, November 25

Yesterday’s undocumented workout:

Pullups: 4×15 (11000)

Pushups: 4×25 (3000)

Dumbbell Side Raises: 2×10 @ 65# (2600)

Today’s workout:

Pushups: 1×25 on the hour, every hour (250 reps) (30000)

Still moderately annoyed at my low back, which doesn’t care to be stretched. I’m hoping to do something on my day off tomorrow, before working on Friday and Saturday.

HaMilLiMo Running Total: 590,898

The Orifice

So, when I talk about the gym at my office, this is the end of it where I spend the bulk of my time (and, yes, those are my personal kettlebells lurking at the left side).

Notice anything about this setup, other than how much better-lit it is than my place?

There’s a Cap(sule) for That

Not exactly a balanced breakfast...

I’ve actually been cutting way back on the pile o’ pills I take (due budget cuts on the home front), so instead of the laundry list it was a couple of months ago, it’s fairly modest:

• Fish Oil (I prefer the stuff from AffordableSupplements.com, since it doesn’t have any taste or that lovely burp factor, but the cheap-ass, generic bottle from CVS works)
• Vitamin D. I take between 10 and 20k IU (which sounds like a lot, but @ 2k IU per capsule, it’s like three with breakfast/lunch/dinner, and one at bedtime)
• Tribulus Terrestris extract for T support. I just take the non-compounded stuff (a’la Alpha Male, which is awesome, but spendy).
• Branched-Chain Amino Acids (BCAAs) (Amino acids feed muscles and keep your body from snacking on them)
• Beta-Alanine (workout endurance support)
• L-Leucine powder in my protein shakes

On heavy training days, I may take some L-alpha-Glycerophosphocholine, but this is far from an every-day thing.

[WotD] Friday, November 20

5/3/1 – Deadlift Day, Week 3

Much like the squats on Sunday, the warmups were enough to convince me the work sets were out of the question. When 225 feels like 325, I’ll take the hint.  Despite that, the volume

Lunchtime:

Pullups: 1×15 (2520)

Weighted Chinups: 1×5 @ 72 (1200)

Medicine Ball “Foam Rolling” (15 min)

After Hours:

Deadlift:

Warmup: 1×5 @ 135 / 1×5 @ 225 (1800)

Work Sets: None.

Supplemental work:

Good Morning: 5×20 @ 95 (9500)

Front Squats: 1×10 @ 95 (950)

Pushups: 4×50 (24000)

Delt Complex: 4x10 (7200)

Total Volume: 47,170

HaMilLiMo Running Total: 544,298

[WotD] Thursday, November 19

5/3/1 – Overhead Press – Week 3

So, only three days behind schedule, which isn’t too bad. The deloading week is coming up, and if it gets slightly truncated, that’s not a huge deal.  Do to operating with a skeleton crew at the office next week, I won’t be getting my lunchtime workout(s) in anyhow, other than sprinting down and up four flights of stairs (to and from the cafeteria) to nuke some lunch.

[WotD] Wednesday, November 18

Finally back on the 5/3/1 stick – Squat day (week 2, day 4)

Having taken those days off to do cardio and bitch a lot, my low back and hamstrings/adductors were far less cranky under the bar this evening.

[WotD] Tuesday, November 17

So, I’ve learned something — lifting real weight after doing that cardio circuit?  Ha ha ha no.

Shoulder complexes: 2×10 @ 2×15# (360)

Cardio shenanigans, a time and a portion through:

Repeated Vertical Jumps – 8 reps (2x)
Pull-ups – 2 reps short of failure (15) (1×15 / 1×10)
Lunge Jump – 6 reps per side (2x)
Close-grip Pushups – 5 reps short of failure (20) (2x)
1 and 1/2 rep Bulgarian Split Squats – 10 reps per side (1x)
Regular Pushups – 2 reps short of failure (25) (1x)
Bodyweight Rows – 15 reps (1x)
Bodyweight Squats – 25 reps (1x)
Mountain Climbers – 15 reps per side (1x)
1-Arm KB Swings – 10 reps per side (36#) (1x)

First full cycle was complete in 7:15, followed by the better part of five minutes gasping for breath, drinking water, and trying to keep my shit together.  Jesus Christ.

Total Volume: 33,730

HaMilLiMo Running Total: 448,573

It’s a Blogspiracy!

Wow, there’s a lot of chatter on this subject going around the ‘tubes today:

Okay, Dilbert’s daily dose of snark and cynicism is expected. But five minutes later, Dave Tate fired this link across his Twitter feed.

Well, hello there.