Quick Push Pull - 20160428

4 rounds, no timer
Meadows Rows x12ish
Press/Push Press x7ish @ 133#

11 mins.

5/4 rounds, HT timer
Ez out curl x10
Ring Dip x7+

11 mins.

7 hours - 2100/0400. 23 minutes total. PE: 6.

Squat in a Hurry - 20160426

5 rounds, STR timer - in .30 on 2.00
Oly Squat x6+ @ 185#

Just getting all the way down, and standing by my vow to forego the 135# intro set. I'm seriously looking forward to Friday and putting in a complete squat regimen.

6.5 hours - 2130/0400. 10 minutes total. PE: 6.

Chins/Push Ups in the Park - 20160425

6/5 rounds, HT timer
Chins x7-3+
Push ups x16
13 mins.

6.5 hours, 2130/0400. 13 minutes total. PE: 6.

BW at the Park - 20160420

AM
6 rounds, HT timer
Chins x5+
Push ups x15
15 mins.

6 + 1 - 1 hours, 2130/0430. 15 minutes total. PE: 6.

Six Months In - But Who's Counting?

Six months and one day ago, I felt forsaken; all I wanted to do was die. 
Six months ago, I got sozo'ed by the Lord, alone in a truck, in the middle of the desert in the middle of the night. Saved, healed, delivered. The first day of the rest of my life.

Now all I want to do is live. I'm six months old today. I feel like I'm still only crawling and cooing and pooping into my spiritual diapers, but I'm seeing presentfuture me walking and talking and perceiving and, God help me, warring and winning, lifting darkness and lifting up others. Soon, and now. 

Six months and one day ago, I was sad, weepy, and broken, and hopeless, and convinced that my best days were behind me; the end of the road was all that I could foresee. My only glint of hope was that I would be complete in heaven; after I was dead and reborn and in another place. Then, everything would be made right.

Today, everything is right and getting righter still. I'm still weepy: my eyes leak with tears of fulness and hope, worship and gratitude. Each day is a wonder. Each day is rife with revelation; stacks of so much win to step into, devils to destroy, hearts to touch, lessons to learn and share, depths within my self to plumb… too much to do to say goodbye just yet. I am complete today – tomorrow I will be even completer still. Together We will accomplish it all. 

I love you Father God. You have saved me from a dark end. You have loved me with an everlasting love from Your eternally kind heart. You have accepted me as a son. You have bestowed upon me Your divine nature, shed Your love abroad within my heart. I now seek to look like You, to walk like You, to war in love, and destroy evil with Your joy. All that shadow of joylessness is now sunshine in me. All hope is accomplished in this everlasting moment we share. Together we have all kinds of time to finish what we've started. Greater things. New things. All things new. 
Keep it coming.

Squat Reps & Assistance & Assessment - 20160419

4 rounds, no timer
Hip Thruster x10-15 @ 2 strong bands
RDL x10 @ 133/163///
16 mins.

Oly Squat @ 185 x6/7/8/10/10
4x12+ Standing Calf DB singles @ 43
...no timer.
17 mins.

Honestly, who needs a squat warm up set when you're not anywhere near maximal limit, and you've done activation work? Treating this like press day from now on: Jump right in, if you can't hang, you shouldn't be here.

7 hours, 2130/0530 - just so languid this AM, fought getting up. 34 minutes total. PE: 7.

Here's assessment from the 17th. Surprised by these numbers - better than a year ago, when I was training much harder, eating much better, and not sitting in a truck for 6+ hours/day and getting less than 6 hours sleep/day. Still, I'll take these numbers over 6/15. I'd do a performance metric but I don't have a training block to comp - just catching as catch can. Can't blame my training and dedication ... it's God's grace and inner renewal walking me forward.

Off Schedule - Squat reps n' Press - 20160416

I'm overdue to measure and assess. Got fitted for the Monte's wedding tux today, numbers were very different than what I might have expected. I'll have to do my own.

6 rounds, in .30 on 2.00:
Squat x10 @ 135/x8-5 @ 185/205/225///

Press x10ish @ 115//////

6 hours - 2230/0430. 22 minutes total. PE: 6.

Off Schedule Squat Reps - 20160411

6 rounds in .30 on 2.00
10x 135#, 8-10x 185////

Just an easy day, trying to keep momentum - at first blush. Realized afterward, that 4 years ago at this time I was doing horrid form @ 155#. So. Let the good times roll.

7 hours - 2130/0430. 16 minutes total. PE: 6.

Standard Shmotel EZ - 20160410

Open stretching session for about 10 mins, while I processed and Evernoted yesterday's AzusaNow goodness.

HT timer throughout, no full timer.

4 rounds
Neutral cable iso row x12ish
DB recline press x12 @ 50's

3 rounds
Cable curl x10
DB French Press x10 @30#

7 hours - 2300/0600. 17 minutes total. PE: 6.

Standard Shmotel Work - 20160408

Ran everything on the HT timer today. This fitness center has some goodness to it.

6/5 rounds
Pull up
DB recline press x10+ @ 50's
13 mins.

5/4 rounds
Cable curl x10
Neutral row x10
10 mins.

4 rounds
Goblet Squats x10 @ 20/30/40/50
cable Trap Deads x10+
10 mins.

3 rounds
cable RDLs
DB step-back lunges
7 mins. 

MA Bag work on the Bob
Just simple singles with some snap
9 mins.

6 hours - 2200/0400. 49 minutes total. PE: 7.

Off Schedule - AMPM A - 20160405

AM
7 rounds, HT timer

Max reps Chins - 6-5's

8 mins.

PM

5/4 rounds, HT timer
OH press x10-5 @ 113#
KB swings x13 @ 2 pood
11 mins.

5/4 rounds, HT timer
EZ-out curl x10-8 @ 88#?
Ring dip x7ish
11 mins.

Just glad to be back home in time to get something in. OH press has lost a lot of ground.

7.5 hours - 2130/0400. 30 minutes total. PE: 6.

Off Schedule - Squat Reps - 20160401

7/5 rounds, HT timer
Oly squat x10 @ 135#/@ 205 x6/7/8/9/8/7/6

RDL x10 @ 163#

No comment.

5.5 hours - 2230/0400. 15 minutes total. PE: 7.