Cleans n' Deads - Oct 31

Squat cleans
x9 @ 95#/8@105/7@115/6@125/5@135
10 mins

4 rounds
Seated calf x12 @ 70
Donkey raises x12-10 @225
Deads x10 @ 135/x10 @ 185/x8 @205/ x5 @225
12 mins

7.5hours - 2230/0600. 24 hours. 22 minutes total, PE: 8.

Death by PullPush - Oct 30

Death by Pull ups
10 rounds.
11 mins
Took it pretty easy, didn't go for record - hit my head on the stupidass ring of fire at Douchexchange, so did reps with an emphasis on a backward lean.

Easy antagonists, 4 rounds
Underbar horz pulls x10
DB recline press x10 @ 60#
10 mins

8 hours - 2200/0600. 24 hours. 22 minutes total, PE: 7.

Squat Day - Oct 29

Buy in
4x10-7 FtB
5 mins

Squat
10x bar/135/185/ x8 225/////
11 mins
 These felt better as I went, going deeper in the later sets. Still, the aftermath made me feel like a wet rag.

A-frame @5.75
Donkey raises @ 210
7 mins

7 hours - 2300/0600. 72 hours. 23 minutes total, PE: 8.

Front Squat + Cardio - Oct 26

AM
Overhead Squat
3x10 @ 65#
4 mins.

Front squat
4x10 @ 95/115/135//
6 mins.

4x12
Seated calf @ 70#
Donkey raises @ 215#
45 sec RI
9 mins

PM
Row 3k - 13 mins
Stairmaster, L5 15 mins
Row 3k - 14 mins

7.5 hours - 2230/0600. 24 hours. 21 + 43 minutes total, PE: 7.

PullPush - Oct 25

Really not feeling much like anything, but knowing I'm needing some anything, took myself and the creeping crud in my upper respiratory system into the gym after a sucky day on the plane. So, either blow it out of my system, which I planned to do tonight on the C2, or go easy at lunch. I did go easy, but never got to the rower.

4x Power clean and press in .30 on 1.15 @ 115#
x I dunno, 8/7/6/5?
6 mins.

4x Wide grip chins in .30 on 1.30
x10/8/7/5
6 mins.

2 rounds on 1.30
neutral grip pulls/press @ 95#
... one more pull.
4 mins.

1.5 hours - 0030/0800. 72 hours. 17 minutes total, PE: 6.

Cl EZ - Oct 22

3x
hyperflexions x16
ab wheel rollouts x10
7 mins.

3x12
extensions
seated curl
iso glute machine
goblet squat @ 70#
seated calf
14 mins.

7.5 hours - 0030/0800. 24 hours. 21 minutes total, PE: 6.

Row - Bonus Day - Oct 21

3x
hyperflexions x15
ab wheel rollouts x10
6 mins.

Row 3k
14 mins.

8 hours - 0030/0830. 24 hours. 22 minutes total, PE: 6.

Shmotelpeabody - Oct 20

PullPush in the surprisingly well-apportioned Peabody, Orlando.

Mixed grip pulls in .30 on 1.15 - everything same timer today - overhand, narrow v-chin, wide v-neutral
6 rounds.

4x Incline DB presses @ 65# x10
3x mixed pulls, continued

3x 10-12 Cybex pulls
Bar dips with 10# assist x8-10

5.5 hours - 2300/0430. 24 hours. 26 minutes total, PE: 8.

Wl Squat Day - Oct 19

Squat, in .30 on 1.30, with some pause-fudging
10x 135/8x 185/8x 235/////
11 mins.

3 rounds
Prone hamstring curl/extensions
5 mins.

4 rounds
Seated calf x12 @ 90
A-frame @ 5 x12
1 min RI
9 mins.

7.5 hours - 2230/0600. 24 hours. 27 minutes total, PE: 8.

PushPull - Oct 18

Bench Press
narrow to wide, in .30 on 1.30
10x 135/8x 205/x6/x6/x5
6 mins.

Neutral grip pulls
same timer, max reps, 5 rounds (6's mostly)
7 mins.

3x 10 narrow grip oly bar curls @65/75//
4 mins.

8 hours - 2200/0600. 24 hours. 18 minutes total, PE: 6.

Hinge - Oct 17

Deads, on the deep platform
10x 135
8x 185/205///
10 mins.

3x 10
extensions/prone hamstring
40 sec RI
5 mins.

3x 10
Seated calf @ 55
donkey raises @ 210
6 mins.

Cash out
2x max reps FtB
3 mins.

8 hours - 2200/0600. 24 hours. 24 minutes total, PE: 7.

Ca - Pull Quintet - Oct 16

Main set
4 Rounds, 8x all:
wide grip chins/
ring dips
underbar horz pulls
press @115#
pulls
1 min RI between rounds rd 1: 2;24 - 2: 3:27 - 3: 4:05 - 4: 3:59

Cash out
3x max rep cable rows @ 180/165//
5 mins.

6 hours - 000/0600. 24 hours. 22 minutes total, PE: 9.

Squat day - Oct 15

Buy in
Overhead squat x10 @45/65/95///
1 min RI
9 mins.

4 A-frame x15 @ 5
1 min RI
6 mins.

4 Back Squat x8 @ 205
1 min RI
8 mins.

8 - 1 hours - 2200/0600. 48 hours. 23 minutes total, PE: 8.

Shmotel Ca - Oct 13

Stretching
15 mins.

Rotator cuff work
5 mins.

Main set
7 rounds, in .30 on 1.15
Chins (x5's, mostly)
Reclining DB press @ 50's x10-12
19 mins.

3 rounds, same timer x8's
lifefitness press machine
lifefitness pull down machine
7 mins.

PM
Walk around downtown L.A.

7 hours - 2330/0630. 24 hours. 44 minutes total, PE: 7.

Dead Cl - Oct 12

4 rounds x11, .30 RI
Extensions/Hamstring curls
6 mins.

Deads, deep on the platform
135 x10/185 x8///
1 min RI
8 mins.

3 rounds
Seated calf/donkey raises x12
1 min RI
5 mins.

PM
Walk around California Adventure.

6.5 hours - 2330/0600. 24 hours. 20 minutes total, PE: 7.

Brighthouse Hill Grass Drills - Oct 11

Quarter mile warm up jog from the Eureka! parking lot to Brighthouse with Dew.

7 reps with the 11/22/33... die. Roll, then run, then walkdown.
... one more run up for good measure (and to retrieve the die).
18 mins.

9 hours - 2100/0060. 24 hours. 18 minutes total, PE: 8.

Cleans - Oct 10

This is the junk day when you want to squat, but don't have it in you. Should have done deads instead, but that's supposed to happen on its own day.

Buy in
Death Coma by Cleans
8.5 rounds @ 115 with small 25's
9 mins, 90% effort.

4 rounds x12
Seated calves @ 70
A-Frame @ 5
1 min RI
7 mins.

Cash out
4x max reps Feet to Bar in .30 on 1.15
5 mins.

8 hours - 2200/0060. 24 hours. 27 minutes total, PE: 9.

Wa - Easy Wheezy Pull Day - Oct 9

Bad sleep, feeling run down.

4x max reps, in .30 on 1.15
Neutral grip pulls
 ...
5x same
Bench @ 205 (x10/10/8/6/4)
12 mins

4x same
Cable pull downs @ too light x13/still too light x13/gettting there x12/just right x8
6 mins.

7 hours - 2300/0060. 24 hours. 19 minutes total, PE: 5.

Backyard Honey Brown Bowden Ale

Okay, never before have I wondered as I began fermentation, This could really be an awful, or awesome, beer.

Usually, it's all high hope and high fives.

We started with a Northern Brewer Nut Brown kit: which would have an OG of .1040 and only fuggles as a basis. Thinking I could go one better on a proven winner, I added a pound of 40l caramel, a couple doses of Casade leaf hops, and 3 cups of honey.

Please Lord, help me to stop fermentation before everything gets out of hand. OG: 1062.

Steep:
.25 lbs English Chocolate Malt
.25 lbs Belgian Special 8
.25 lbs Belgian Bisquit
.25 lbs Briess Special Roast
1 lb Briess Caramel 40l

Boil:
6 lbs Maris Otter malt syrup
1 oz American Fuggles pellets - alpha 4.2 (60 mins)
60 oz quality Kirkland honey (15 mins)
1 oz Cascade leaf - alpha 8.9 (30 and 10 mins)

Dry Nottingham yeast

Gravity after steep: 1020! Gravity after extract: 1030. Gravity after Monte added too much honey: 1062. heh.

Day 5: Transferred to the fridge. Was super worried that the fermentation was stuck - just no sound or action coming from the corney vent - but took a hydrometer reading and got .1020 ... pretty relieved by that. That seemed high, but a tastetest said that the bitter and sugar are pretty well balanced there. Let it all come together. Will rack in a few days.

Week 4: After 3 weeks of conditioning, there's pretty heavy alcohol and the hops and honey haven't met in the middle ... yet. Fingers crossed.

Week 7: Still a little green. A lot closer than last taste. Good, but not great. Yet! 3 more weeks will tell.

Wl - What Day is It? - Oct 8

What day is it? It's kinda squat day, but not.

Hamstring curls x12 @ 120
Extensions x12 @ 165/180/195/210
30 sec RI
... one more hamstring @ 110.
7 mins.

Squat, high back, in .30 on 1.30
10x 135/6x 185/x7/x9/x8
10 mins.

3 rounds
Seated calf x12 @ 70
Donkey x12 @ 210
1 min RI
6 mins.

7 hours - 2300/0060. 24 hours. 24 minutes total, PE: 6.

Ca - Bonus Day - Oct 7

All in .30 on 1.15 today.

4 rounds, max reps:
Ring dips (12-8)
Pull ups (10-5)
10 mins.

4 rounds, max reps:
Press @ 120# (10-5)
KB swings x12 @ 2 pood
10 mins.

Cash out
4 x10 curl
4 mins.

8.5 hours - 2300/0730. 24 hours. 25 minutes total, PE: 6.

MTB + Brighthouse Hills - Oct 6

Love this workout. Wish the Bakersfield weather/air quality would cooperate to let this happen more often.

Bike to/from Brighthouse hill. 28 mins there, 25 mins home.
13.5 mi, 53 mins, 15.1 average.

Run
10 Walkdowns on the West side of the hill.
12 mins.

7.5 hours - 2300/0630. 24 hours. 65 minutes total, PE: 7.

Ca - PullPush - Oct 5

Today: all on the .30 in 1.15 timer. Feeling flat. And, this one was just dreamt up on the fly. Time to walk in with more than a sketch again.

5 rounds
Wide grip chins
Bar dips
11 mins.

4 rounds?
Recline DB press x10 @ 65
6 mins.

3 rounds, max reps underbar horz pulls.
3 mins.

7.5 hours - 2230/0600. 48 hours. 21 minutes total, PE: 6.

Squat Day - Oct 3

Buy in
Overhead squats x10
bar/65//
1 min RI.
4 mins.

Squat
x10 @ 135/x10 185/x6 225/x7/x8/x9
1.15 RI
11 mins.

Cash out
3 rounds
Seated calf @ 70 x12
A-frame @ 5 x12
1 min RI
7 mins.

Lights were out with a power outage on the block at DouchyX. No one was in there, all scared away. Some few who did brave it to do shrugs on the Smith machine actually left mid-workout saying, "I want to come back later when there's music. It's wierding me out that it's too quiet in here."
Good riddance.

7 + 2 hours - 2230/0530. 24 hours. 23 minutes total, PE: 7.

Ca - Push, Mostly - Oct 2

Buy in
3 rounds, no RI
Rotator cuff pre-hab x10's @ 7.5#
Max reps neutral grip pulls (10-5)
7 mins.

Push
Bench press, 5 rounds, in .30 on 1.30
10 x135/10x 185/225 x6/x6/x4
Kinda narrow grip.
8 mins.

Antagonists
3 rounds, 1 min RI
Max rep ring dips to bar dips
Max rep Underbar Horz pulls
7 mins.

7 + 2 hours - 2230/0530. 24 hours. 23 minutes total, PE: 7.

Cl Hinge + Cardio - Oct 1

AM
3 Rounds
Hamstring curl x12 @ 125
Extensions x12 @ 180/195/210
45 secs RI
5 mins.

4 rounds
Seated calf x12 @70
Donkeys x12 @ 210
1 min RI
8 mins.

Deads on the platform
4 x10 @ 135/155///
1 min RI
6 mins.

21 mins total.

PM
Row 12 mins (2.6k)
Stair 12 mins @ lvl 4
Row 12 mins (2.6)
... one min calorie row @ 80% (16).
37 mins.

7 hours - 2230/0530. 48 hours. 57 minutes total, PE: 7.