Got home yesterday evening and was in a rush to get things done and go to the gym. My gym has a key sensor that locks at 11pm and when I got home it was 930. Did the things that I had to around he house, got changed and jumped in the car to make the 15 minute expedition to the gym. Get to the gym, no one is home. No 6'8" teen monster, no bicep burning cop, no stay at home mom wearing Gucci on the treadmill. Just me and the iron and I am happy!
I flip on the lights, grab a peppermint from the candy bowl by the desk and head back to my corner, drop off my belt and get the party started. Got in a good warm-up and stretch. Everything was feeling good, so I decided to work on some deadlift singles with my new form. I was looking to completely change my form and located a Mark Rippetoe video teaching form. So, what the hell. Everything I have used from this man has been legit. After a few warm up sets I was ready to go. Worked up to a few singles at 445 and thought it would do. Mark stated at the end of the video that a lot of lifters feel that the movement is shorter, which I do agree. I also agree that it is a little bit more of a challenge to get into the tight head/chest up start position. But hey, whatever works, good enough for government work and all of that other stuff
! Now on to one of the fastest training sessions in history!
1) Stretching
2) Deadlift
45x10x2 (focus on form, cause if you can't get it here...it ain't happening at the higher weights! Also, big focus on dragging the shins, got away from doing this and it has made me pay!)
135x6x2
225x2x2 (Belt on)
315x1x2
405x1
425x1
445x1x3
3) Dumbell Flyes
25x10
30x10
50x10x10
4) Machine Incline Press
135x10x2
225x10x2
5) 30 Mins on Bike 140 BPM
All of this was done with loading and unloading of the machines, wiping down and turning out the lights in about 50 minutes.
Song of the Day: Artist in the Ambulance- Thrice
Went out to walk my dog this morning and found a flat tire. With much enthusiasm
, I took on the challenge of changing it. I was sitting there thinking, "This isn't bad, it isn't raining and you aren't in a foot and a half of mud like that time in your truck!" I spoke too damn soon! The sky darkened and it began to rain. A light drizzle, to which I thought, "Still not as bad as that time in Korea when the track slipped off in the mud on your tracked vehicle." Again, me and my big optimistic mouth! It begins to pour and I can feel my t-shirt soaking through with cold mountain rain. Refreshing, if I were going for muscle relief of a contrast shower, but I wasn't! Got the tire off and the spare on. Took it to the nearest air pump and filled it up to see the bright shiny head of a phillips head screw
. By now, I am thinking "You got this! Get a plug kit from Advanced Auto and take care of it at home. Hell, plug that SOB in the parking lot!" ABSOLUTE GENIUS!!! I drive to Advanced Auto, locate the plug kit and head outside to, "handle my business".
I grip the screw with the pliers in my toolbox in the trunk. Wiggle it and it eventually rips out. I am feeling better with ever gaining second. I ream out the hole and prepare the plug. I begin to place the plug and it is fighting me with all its will. The tire is going flat, so I have less resistance to push against. I give it one hard shove and get the plug in place with a expletive filled rant to drive it home! I trim the plug and am putting the tools away when I am approached by the clerk that sold me the plug kit. He said that they had a complaint on my language
. I apologized, tossed the tools in the trunk. He was understanding and didn't give me too much grief. Filled it up with air at the next gas station and to my surprise, it is still holding air!! Hope you have enjoyed my mishaps for the day. Remember, no matter how bad your day is....it can get worse!!! Thanks for reading.
"I have absolutely ZERO reason to be squatting . . . I still force myself to squat through pain and live with constant discomfort EVERY WEEK! Why do I do that? I do it for every p**** out there that tells me they don't train legs because they hurt their knee trying to squat in tenth grade."
-Stolen from Steve Pulcinella (Not going to lie, he is a idol of mine.) workout blog on
http://www.elitefts.net