Beware the Jabberwocky!

Happy Hour after work...yowza...I needed a 1 L of water, a 45 min nap, and some green tea to right the ship. Only one hour before the gyn closes.

PreWO: Greens+
PeriWO: 1L water; 1 serv. Gatorade; 1 serv. creatine, glutamine, taurine complex.

Chins
bw x7 (softball)

Push Press
135x5
185x5
205x5
225x2
235x0
225x1
230x1 PR 5lb
95x15 strict press
95x15 strict press

Pause Bench (4sec)
185x3
195x3
205x3
205x1
205x1
205x1
135x15
135x15

Russian Twist
25lbx20
25lbx20

Bb Cuban Press
45lbx20


PWO: 1 serv. All the whey Rejuvenix-41

1.5 hr after: Healthy Choice chicken tortilla soup and low-fat cottage cheese.
2hr after: 1 serv. Milk Protein Isolate, ZMA, Melatonin.
 
I wondered if you would make it to the gym...No I didn't! Your dedication is inspiring! Even managed a PR. That's a nice PP you have there.
 
I sweat out a fair amount of booze. :icon_twis

Luckily the gyn was empty. If I was going to waste a good buzz I at least wanted a partially inebriated PR.
 
Pre/PeriWO: 1L water; 1 serv Gatorade; 3tsp glutamine, taurine, creatine complex.

1mile jog w/ high knees side skipping, back pedaling.

400m in 1:11

-5min rest-

Circuit:
5x 65lb Db Snatch ea.
5x 65lb Db Swings
5x Burpess
100m run

-3.5 min rest ea-

x3


PWO:
1/2 serv. Rejuvenix-41
1/2 serv. Milk Protien Isolate
cup frozen berries and cherries
 
PreWO + PeriWO: 1.5L water; 1 serv Gatorade; 1 serv creatine, taurine, glutamine complex.

5min Jump rope
hammy and hip stretch, spiderman lunge walk, buttkickers.

Zercher Squat
45x10
135x5
185x5
225x5
285x5
315x5 -40lbPR

1 1/4 Squats
185x3
205x3
225x5

Circuit
----------
15 x Pushup Burpee w/ chin
15 x 135lb Push Press
10 x Pushup Burpee w/ chin
10 x 135lb Push Press
in 4:20
----------

One Arm OHS/Bent Press
45lb x 5/5
50lb x 5/5

Low Box Pistols
bw x 3/3
bw x 3/3

Spread Eagle Situps
x15
x15

Ab Wheel Rollouts (from knees) bought a new toy today.
x6
x6 yeah I'm a fatass

PWO:
1/2 serv Rejuvenix-41
1/2 serv MPI
 
1.5 mile jog to Gasworks Park

-------------------
5 burpees
uphill sprint - the backside of the hill was steeper and I had to scamble a little towards the top.

x5
-------------------

1.5 mile jog home

At the park were a dozen couples watching the sunset, 3 hipsters flying teenage mutant ninja turtle kites, a father and son hitting balls around with crouquet mallets, an utimate frisbee game, a pilates classes, a couple of bums scatting and listening to the radio, an acting troupe working through their lines, random dog walkers and book readers, a very high couple giggling and walking, and a group of women meeting to do hill sprints.

Leaving the park I passed a man carrying a Tuba. Tuba practice in the park? Definately par for the course in Seattle. This city has an excellent collection of weirdos. Maybe not the quality of NYC and San Fran, or as cracked out as LA, but they try hard.

It seems highly likely that'll I'm be moving to Phoenix before the Spring and I've got some mixed emotions about it. I'm been trying to spend as much time as possible outdoors as summer is leaving fast in the Northwest.

PWO: 1 serv Milk Protein Isolate

Gasworks Park
Aerial.jpg
 
PreWO:
Greens+
1/2 serv. ghetto Surge

DL 135x10
High Pull 135x10

Chins (0verhand-10sec deadhang before each rep)
bwx1
bwx2
bwx3
bwx3

Zercher Deadlift
135x5
225x5
275x3
315x1 40lb PR -struggled at first

Chins (Underhand - 10 sec deadhang before each rep)
bwx1
bwx2
bwx3
bwx3

Rack Pulls (just below knee)
315x5
365x5 - my back is tired from just this?
365x5
365x5

Horizontal Pullups (chest to bar)
bwx5
bwx5
bwx5
bwx5
bwx5

Face Pulls 70x30


PWO:
1/2serv welfare Surge
1/2 serv MPI
ZMA
melatonin
ice cream cone:icon_chee

Pretty shitty workout tonight. My lower back has been asking for a week off, but I'm going to wait a bit longer as I may go home to visit my folks in Buffalo.

I probably should have taken the night off, but tomorrow my in-laws are coming to town and I'm getting Das Boot from work. Yeah, happy days! Maybe if I'm really lucky when were out at a dinner my in-law's will want to talk about how I'm unemployed now. If I could only be so lucky...

On an up-note I've aquired most of the ingredients to make my very own slammer.

Time to watch a CSI rerun in bed...I've been having trouble sleeping soundly.

*reaches for another handful of ZMA and Melatonin*
 
First day back after 5 days off. The in laws were in town for 5 days of over-eating, sight-seeing, and lots of time behind the wheel of with a car full of family. Yippee. I'm free.

Pre WO: 2 shoots espresso, greens+, 1/2 serv. 2 Carb:1 WPI w/ Creatine, glutamine , taurine complex.
PeriWO: 1 serv. Accelerade w/ creatine, glutamine, taurine complex

Warm up:
band raises, band pullaparts, band pulldowns
cat stretch, shoulder, tri, chest stretch.

Dips (I'm 250lb now yowza)
+0x5
+25x5
+25x5
+25x5
+25x5
+25x5

Bench
135x10
185x5 (pause)
185x5 (wide)
205x3 (pause)
205x3 (wide)
225x5
225x5 (wide) lifted butt a little toward the end.

Db Row
110x5 ea.
110x5 ea.
110x5 ea.
110x5 ea.
110x5 ea.

OHP (strict)
135x5
135x5
135x5

Grip Work
Farmer Walk: 110s x 30m x3
Hub Hold: 25s x 20sec x3
Hex Hold: 20s x 60sec

Shoulder Savers & Ab Work
Floor Wipers: 135lb x 20 - these were pretty interesting. Not 100% sure what my legs should be doing. I just did leg raises and alternated touching the plates.
Bb Cubans: 45lb x10 x2
Db Saxons: 15s x10 x2
Face Pull: 75lb x15 x2
Russian Twist: 25lb x20 x2
Ab Wheel Rollout (from knees) x 10

PWO: 1/2 serv. 2 Carb:1 WPHI

2hrs later: roast chicken and salad

5hrs later: 1 serv. MPI w/ banana, ZMA, 3g Melatonin, 260mg Fish Oil.
Foam Roller
 
Hey, nice of you to drop by! Welcome back. I hope the visit went okay. the ab wheel is nice....................TO POOP ON! You still want to do Sat.?
 
You bet you Luddite.



I made a beast of a medicine ball for slamming today. Its a 25lb wrecking ball. I'm going to take it for a spin tomorrow.
 
Pre/PeriWO: 1 serv gatorade w/ creatine, glutamine, taurine complex.

Shaved my head with a #1, now off to the local track to sun my dome. 70 degrees and sunny - hard to beat.

___Warm up___
stretching
1 mile jog

_____Run_____
400m (1:12)

____Circuit____
Burpees x5
Split Squat Jumps x10
Med Ball Slams (25lb) x5
100m run

x 6 (20min)

____Tabata____
25lb Med Ball Slam (4min)

My new wrecking ball passed its test.

PWO: 1/2 serv Surge Mimic
 
30min jog

PWO: 1 serv MPI w/ frozen berries, ZMA, 2600mg Fish Oil, 6g Melatonin

Got a chance to start breaking my new distance shoes. With my mother in law in town this weekend, I became the defacto navigator chauffeur, and urban guide. While being dragged from store to store in downtown Seattle, I happened upon an oasis that is the Men's shoe section in Nordstom Rack. Big boy shoes everywhere! I had my pick of size 14 ASICS at 50% off! Happy Days.

My lower back has been tightening lately on LSD runs, I guess thats just the the result of neglecting the road work.
 
Liquid, you dont happen to know Steve Knopke do you?
 
Hmmm the name doesn't ring a bell...If I did where would I know him from? I didn't go to school here, I finished up at ASU.
 
He's from Seattle. Big city, i know, but i thought id ask. Those circuits sound awful. Better you than me buddy.
 
PerWO:
1/2 serv. Greens
1/2 serv. Surge mimic
1/2 serv creatine, taurine, glutamine complex

PeriWO:
1 serv Gatorade
1/2 serv creatine, taurine, glutamine complex

Warm up:
bb complex, Spiderman lunge, hip stretch, leg swings

Front Squat:
135x5
185x3
225x1 -1 min rest-
245x1
255x1
255x1
245x1
245x1
245x1
135x1
235x1
235x1

Box Squat (1in. below parallel)
225x5
235x5
245x5
255x5 leaning forward too much...my quads a pretty tired, should've done box sqts first.

Push Press
135x5
185x5
225x1
225x1
225x1
225x1
225x1

Db Bulgarian Split Squat
35sx8
35sx8
35sx8

Lying Tricep Ext: 35s x5 x2
Tate Press: 35s x5 x2
Avg. Band Pressdown: x30 x2

Spread Eagle Situps: bwx20 x2

PWO:
1/2 serv TP Surge Mimic

2hrs after:
1 serv Milk Protien Isolate
1 serv Gatorade
Chicken salad
Watermelon
 
have you shaved your head before? I want too but im scared my head might be mis shapened or something...lol
 
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