S - Whawhazzat Again? - Jan 31

AR yesterday, just a lot of stretching, and a lot of laying around all weekend, so I was going to get some today. Razzlem'damn, fail.

Felt so bad at noon, I went back for seconds after five. What was I supposed to be doing? This was going to be somewhat of a Cl day (don't ask me what was going to happen - what was supposed to happen). Never mind, these high pulls stopped me and dropped me. Blood doping doesn't sound so far off. Some of this has to do with Identity, which, if I did actually blog here, I'd mention. Perhaps I shall. Merely. Mention. It.

Buy in:
3x
10 hanging knees/15 hyperflexions w/ 15# ball/20 pikes

Main (only) set:
5x10 SDHP @ 95#
1 min RI

PM:
30 mins on the elliptical stair
1.8 mi @ level 9 - 155/156 HR

Nothing hard here, just proving that I can get beaten down and get right back up. Dammit, I aim to misbehave. Starts with me, right here, right now.

7 hours. 54 minutes total. PE: 8. 213/16-213/13.

Cl - Tabata SE - Jan 27

Buy in:
11/12/13/14 Ov Squats @ 65#
Just getting loose.

Antagonists:
3x12+
Extensions/Seated curl/A-frame @6/Seated calves @ 45#

8 minute Tabata Something Else
So, only 4 rounds each: Chins/Push up/Sit up/Air Squat. I'm gonna mess with these next time. Surprised by sudden failure doing the Push ups. Chins were 7's, Push ups 15's/Sit ups 11's/Squats 15's. It doesn't take much to make me light headed now that I'm low on tranny oil.

Not pissing and moaning. A decent workout for anyone. I'll take it. Hasta manana, though.

7.5 hours. 32 minutes total, PE: 8. 2011/17.

S - Elliptical Stair - Jan 25

6x
6 mins @ level 7 on the ellipse
20 pikes

Nothing too strenuous in terms of HR, just a base day.

7 - 1 hours. 39 minutes total. PE: 6. 214/14.

AR - Tabata Bag Work - Jan 22

Hard to justify an AR day after missing three in a row, but they were all cortisol days.

Mixed punch rounds, then roundhouse kick rounds, and finally 4 rounds of Push Press with 103# just for the heck.

8 - 2 hours. 16 minutes total. PE: 6. 211/15.

Cl - Death by Cleans - Jan 18

Buy in:
3x20 hyperflexions with 10# ball

Death by Cleans with 105#. Got wiped clean in 6.5 rounds. Round 5, no problem. Round 6, nothing left. It's weerd, in a not-cool way. I felt good today, a bit sore, but game. Guess I didn't have an appreciation for the damage Chelsea had done ... until now.

Antagonists:
3 rounds of extensions/seated curls/Calves on the A-frame @ 6

9 hours /24 hours. PE: 8. 211/16-211/13.

WoD - "Chelsea" in Carp - Jan 17

21 rounds minus 4 on the beach with my world's favorite pull-up bar. Long walk over to the push ups though - just slower I guess. Haley kept pace ... fun working out with her. Everything seemed to fail at once, pull ups got hard just when push ups started needing a blow at 8th rep. Squats were doable unbroken throughout, just didn't have the time.

Tried using the new voice-over music this time instead of the watch. It's good, just need to bring the voice up to make it more prominent, or use better speakers - ran it through the laptop.

9.5 hours /48 hours. 22 minutes total. PE: 9.

M Run - Georun Carp - Jan 15

Beautiful, bright, clean, cool, sunny seaside morning and cruise along the RR tracks and cliffs in Carpinteria. 5.72 mi - didn't make the scenic point park, but who cares? I'm not that runner right now. As it was, an easy find on the way out, and a eucalyptus-mulch-grove DNF on the way back. 10 mins stopped (2 for the find, 8 for the non-find); 61 mins moving. Didn't necessarily want to go this far today (MTB would have been a better call) but. It's here, not there. Next run will be minutes on/off intervals.

9.5 hours /24 hours. 71 minutes total. PE: 7.

Wa - Antagonists - Jan 14

Prepping to be away for the next 3 days, with only my running shoes and that alluring beach pull up bar to keep me entertained. So a mix and match day, especially since I'm off schedule. Still feeling light headed, still dehydrated. Still taking it easy on myself a bit. Whatever.

Buy in:
3x
20 hyperflexions
12 Ov Squats @ 95#

Antagonists:
5x8+
Declining DB presses @ 60s#
SDHP @ 95#
...one min RI

8.5 hours /24 hours. 27 minutes total. PE: 8. 211/16.

Wl - Bare Minimum - Jan 13

If Hip Drive? was the question today, I didn't have an answer. I mostly still feel like a warm line of dog shart, and today, I nearly didn't go and do anything. So call it a Maintenance Day.

4 rounds of 12:
Extensions/Seated Curls/Calves on the A-frame @ 6/Seated calves @ 45

I really didn't have that much to give today, so I won't beat myself up too much about it. Am I feeling any anemia, or is that just placebo? Dehydrated for shure though too.

7.5 hours. 16 minutes total. PE: 6. 211/16.

AR - Just Thrusters - Jan 8

That's all I did. 7 rounds of max reps Thrusters with 103#. While watching football. Kinda lost count on reps, but it was all in fun.

Ca - Death by Pullups - Jan 7

The minimum. Today didn't feel like I had that much in me … even after two days off, or because of two days off … now off-schedule with lack of sleep/bad sleep, dehydration and cortisol.
Used the mixed grip rack, which I considered because I want to avoid any tendonitis flares. Maybe mixing it up delays the onset of muscle failure. PR'ed at 12.8 rounds. Nice little CNS response with the pump afterward. Some days, the minimum is a goodly amount.

9.5 - 2.5 hours/2 days. 13 minutes total, PE: 8. 208/13-209/13.

S - Zipper - Jan 4

Cold day, wet trail. Nice view.

Last time I ran this hill, I only managed a 5.27. Parked at the top ... 9 mins warm up down the grade to the base. Three repeats off the bottom: 5.01, 4.40, 4.41. And I can do better. Only really ran from the base to the cut each time. I'll revisit this hill in a couple of months.

8.5 hours /24 hours. 39 minutes total. PE: 8. 213/14 - 214/10/214/9.

Wl - High Noon - Jan 3

Buy in:
4x12 Feet to bar/4x20 hyperflexions

Antagonists:
3x12
Seated Curl/Extensions/Ov Squat @ 65#/75/85

Out:
3x12
Calves on the A-frame @ 5.25-6 / Ov Squat @ 95#/105/115

PM: 10 minute Yoga thingy on demand before bedtime.

8 hours/48 hours. 34 minutes total, PE: 6.

M WoD - "Woody" - Jan 1

Woody WoD
Run 2.5
21-15-9 Pullups/Dips/Feet to bar
Run Back
1.11.40 - 24.01/22.48/24.50

A crisp, clear-air day with spectacular views of the cloud-rimmed Tehachapis ... and spookily quiet with a dearth of New Year's resolutions out there on the bike path. Didn't get the negative split on the return run. 10 minute miles aren't easy right now. That must change.

7 hours/48 hours. 71 minutes total, PE: 8. 211/13-211/11.