Horror Hotel

Wed. 070808
For those of you who do not know me The Misfits are my all time favorite band. I just picked up the boxed set today. I had downloaded from an illegal website and it was real good quality, but today I got a call from the guy at this local new/used record store that he had received a copy he ordered just for Willy. Four discs, over 100 songs. My goodness man, it's been a 'Fits fest all day! Never tire of the 'Fits. Also, I make a long time since bloggings, now I come to from recent news, and make new postings. I could talk all about how I want to erase the last two Saturdays from memory, and how I have been really disciplined in avoiding eating out the last two weeks, but this post, like others when I am short on time, will cover my last few awesome workouts!

Thursday 070809 REST

Wednesday 070808 1015 hours Elite Athletic Club
Joint Mobility for a full 15 minutes included HALOS x 3, Pump x 7 (the new Willy Style pump, we'll talk about that later), and one Get Up each arm with a 32kg and 40kg bell. Moved around, racked the bar, bought a Gatorade, shook my legs out, just got ready.
Bench 160 x 5 205 x 8 215 x 8 220 x 8 220 x 8 resting 3:00 between all sets.
Stiff Leg Deadlift 185 x 8 rest 2:00
Deadlift 225 x 2 sets of 8 reps with wide grip and flexed wrists on the pull. Rest 2:30 between sets.
1 Arm rows 32kg x 3 sets of 8 L,R with 2:00 rest between.


Tuesday 070807 1730 hours Narberth Ball Park
24kg snatches x 5 sets of 15 each arm rest 1:00 between.

Monday 070806 rest, my Mom's 49Th birthday (no cake or ice cream was consumed by this man), and it was also my 2 year anniversary with Sarah. YAAAY (Kermit the frog style).

Saturday 070804 0815 hours Elite Athletic Club West Chester PA: Sexy Cardio
Swing 24kg x 10 each arm rest 1:00 Get UP 32kg x 1LR rest 1:00
Snatches 24kg x 10 RL rest 1:40 x 10 RL rest 1:30 (four sets with this rest interval)
Snatches 24kg x 10 RL rest 1:00 (five sets with this rest interval)
So I did 200 snatches yaaay!
For fun: Bench Press 205 x 2 set sof 8 wide grip rest 2:00
Flat DB Press 75 lbs. each arm x 10 reps.

Thursday 070802 and Friday 070803 I rested, though after watching "The Bourne Ultimatum" with my boy Hollywood I most certainly wanted to train. Instead I went home and ate a mad bushel of broccoli rabe.

Wednesday 070801 1928 hours:
Military Press 135 x 8 rest 2:00 135 x 8 rest 2:00 Clean and press 135 x 8 rest 2:00
Asymmetrical 2 KB Front Squat 40/32kg x 2 sets of 8
Barbell Squat 2 165 x 8 rest 3:00 185 x 2 sets of 8 rest 3:00
Skull Crushers (EZ bar) 75 x 8 80 x 2 sets of 8 resting 1:30 between.

Monday 070730 1710 hours (Joint Mobility) Elite Athletic Club, West Chester PA.
HALO x 5 with 25lb. plate PUMP x 5 real sexy slow Calf stretches for 2 sets. Windmill 24kg x 3 sets of 1 rep L,R resting 1:30 between. Pullover stretch and shoulder dislocates with bungee cord, 3 of 3 reps.

1830 hours, after teaching Introductory kettlebell class.
Deadlift 225lbs. x 2 sets of 8 reps, resting 3:00 between. 240lbs. x 2 sets of 8 reps resting 3:00 between.

Clean and press (long cycle?) 135 lbs. x 3 sets of 8 reps, resting 2:00 between. Awesome feeling.

Growth

Aiight, grab your bics and sharpies and flip to a clean page in your notebook: Professor Booty is in the house and school is in session. First order of business, the absolutely body rockin' inter-stellar electro-shockin' workouts I pulled off last week. After the C&J fest I had on Wednesday of last week, I went nuts in the gym, as opposed to my driveway, and decided that performing 8 reps of everything last week would be a good idea, and a way to wake the muscles up. I am so, so guilty of cocooning myself in my low rep C&J and high rep kettlebell drills, that it felt necessary to bang out some deadlift and bench with 8 reps on the table. I checked all of my boxes. Here's the menu:

Thursday 070726 REST
Friday 070727 1040 Elite Athletic Club, West Chester, PA.
Joint Mobility for 7 minutes including 24kg Windmills.
Bench Press 185 x 5 205 x 8 (all reps with pause as the bar touched my sternum)
215 x 10 (no pause, transitioned with bar 2" from my sternum) 230 x 8 (with pause) 235 x 8 (no pause, had a spotter, reps 7&8 real shaky) Rested 3-4:00 between sets.

Deadlift 225 x 4 sets of 8 reps, resting 3:00 between all sets, played with hook, true, and false grips. Quads actually got tired from the FEROCIOUSLY TIGHT lockouts I put in.

Dip/32kg Swing x 10 + 10 each arm for 3 sets in 5:45. Felt good, I was smoked.

Saturday 070728 0805 Elite.
Walked in and felt good, but did not want to get too gnarly. Did many pumps and halos to loosen up. Joint mobility lasted about 10 minutes.
TGU 24kg x 1 LR, Turkish Windmill x 1 LR, TGU x 2 LR. All with 24kg and 2:00 rest between. Racked a barbell and got reacquainted with the military press.
MP 105 x 8 reps, 110 x 8 reps. 1 set of pull ups, and then I was done.

Taste the honey

My place in winter. I prefer autumn and winter over spring and summer. I'm a January
baby, that's just the way. But I do dig a nice tan and wearing just a pair of shorts. Bottom line I'm waiting for the heat to go away. But I took advantage of the weather today. Wednesday 070725 1030 hours: Dragged the top half of the platform onto more level ground in the driveway. Threw on a crazy dope playlist of metal and punk. racked up 70kilos.

Clean and Jerk x 1 rep rest 1:30
x 5 reps rest 2:00
1 rep every minute for 20 minutes with 70kg for 15 sets and 90kg for the final 5 sets.
A solid, solid wokout. My upper back is hella tight right now but a foam roller and some stretching will open me up. Post workout Shake: EAS 100% whey protien, blueberries, fat free milk, 5 ice cubes, blender.
530 calories, 6.5 g fat, 40g carbohydrates, 78g protein. Yummy.

Echo 4 Whiskey OUT.