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wooo

April 1, 2013 (Morning)

Exercise Type: Run

Comments:
2 sets of 600,400,200,200. rest was jog the same distance as the interval. actually felt much better today. i was feeling kind of irritable for some reason at the start of practice but things brightened up after i lead the drills. that made it better.
most intervals were maybe a little quick but didnt feel like i was expending too much effort.
The second 600 started out with like a 31 which didnt even feel that fast, so thats good.
Quarters were quick and nice. 200s were also pretty good, didnt try to kill it but i was probably 27 on the very last one.
The lower back was tight as usual but the intervals were shorter so it didnt bother me too much. good workout for once. and i was fresh from sundays off which is how things should be.




greaat day in the weightroom. feeling real nervous starting up with 70s for DB press, unsure of how it was gonna feel. but hoisting it up to my lap and getting it into position wasnt as tough as i remembered so that made me feel better. felt like i could manhandle those 70lb dumbbells. aimed for 4x7 with less rest than last week. successfully hit 3x7, then 1x4 with 2 assisted reps from drew. So fatigued by the last rep that he couldnt even help me get it up. but it was still a clear progression from last week and i'm happy. This is on a 95% recovered chest from last week cuz volume was so damn high. i stretched and iced like crazy yesterday and bumped the protein intake by about an additional 100grams, and put a hot patch on before sleeping. but the quality of sleep was low, and so i wasnt 100% recovered but it was adequate. this shows how important sleep is to recovery. all else is accessory.
Barbell curls - aimed for 4x10. got 2x10 done well, then an 8-2 rest pause and a 6-4 rest pause. hit all reps though. then a dropset from 60 to 40, and then switched right over to assisted negatives with 20s on DB w/ no rest. the bicep was actually burning ridiculously by the 3rd set. good shit. 3x8 w/ 65 olympic barbell next week. i hope the straightened barbell doesnt fuck up my wrist or anythign.
Seated chest press, 1x10 w/ 45 each side, 2x8 w/ 55. i may have felt the chest, not sure, but its def an incline/fly/squeeze movement. i think i like it.
reverse curls w/ 50s superset with high cable fly w/ 20s. 4x10 each. Next week should be 3x8 w/ 60s, and 23s on cable. add NOS sets to both. some fob kept staring when i did the cable flys, mirin' hard.
The dreaded fly/pushup combo. 27.5 proved too much at this point in the workout. did 25s instead for 3x8. Pushups got brutal as hell. managed 10 on the first set, 7 on the second and like 4 on the third on just flat ground lol. im not even sure if its the chest or tris that limit me, but my forearm. it was excruciating, felt like my forearm could have just snapped or something. but the elbow didnt act up so i was happy about that. flys were rough too, form was breaking down. go for 3x8 w/ 27.5 next time.
Hammer curls 4x10 w/ 25s and 20s. the last 2 sets had to be dropsets to 20s, 7-3 usually.
awesome awesome workout overall. love the feeling of a good lift, the best kind of high. so exhausting but the most pleasant exhaustion.