November 2012
0 posts
October 2012
3 posts
September 2012
2 posts
The Link Between Diabetes and Walkability of Your... →
August 2012
2 posts
A Cow From Pasture to Processing
Photos of a grass-fed cow going from slaughter to process-ready. This is where meat comes from, and it’s much prettier than when it comes from a big ol’ grain-feed operation (read: 99% of all meat consumed in the US).
Some Lifting Updates
I haven’t added workouts recently, but here are some new numbers:
Bench Press: 105 -> 115x3 Been stuck at this weight for a few weeks. But I’m still pretty sure I’m on track for 135 by the end of the year.
Deadlift: 145 -> 165x3 Previous PR, set in Jan, was 175x1. 220 is the goal for EOY
Overhead Press: 65 -> 75x1 Pleased as punch. I’d be the world’s...
June 2012
13 posts
Bench Press Success
Finally killed 105! Bench 45/5 55/5 65/5 95/5 105/4 110/4 100/5 90/7
One-Arm DB Row 50/8 50/8 50/10
Face Pull 50/15 50/15 50/9
Tricep Pushdown 50/9 50/6 50/6
Military Press 25/8 25/6 25/7
Farmer’s Walk @ 45lb 88’ 80’ 72’ 60’
Monday Lifts
Ugh, squats. The return of the pained hip flexor.
Barbell Squats 45/5 55/5 65/5 95/5 85/6 75/7
Barbell Lunge 45/5 70/6 65/8 60/9
Overhead Press 30/5 40/5 70/2 65/3 60/4
One-Arm DB Row 50/8 50/6 50/10
YTI Raise 8 8 8
Waiter’s Carry @ 25lb 120’ 120’
Pushup 6 5 4
Rest/Run Day
3.5 miles on the dreadmill as I’m still stuck wearing glasses. Slow as crap but at least my legs loosened up. Threw in a few sprints @6’30” to keep things interesting.
Bodybuilding Grandma Kicks All the Ass.
Check it out. Talk about a model for aging gracefully.
Deadlift Day
Deadlift 45/5 65/5 95/5 115/5 150/5 135/6 120/6 Yes!
Leg Extensions 170/4 155/7 140/9
Barbell Hip Thrust BW/8 BW/8 95/6 105/7 115/7
Clean and Jerk 65/3 70/2 75/2
DB Bench 35/10 35/9 35/8
Monday Lifts & Fail Time
Bench Press 45/5 55/5 65/5 75/5 110/0 105/3 95/5 85/6 Oof, tough session. Wasn’t feeling well for about three days prior, so not really surprised that 110 didn’t work out.
One-Arm DB Row 45/8 50/8 50/10
Face Pull 50/14 50/15 50/11
Tricep Pushdown 50/12 50/11 50/12
Chin-up w/Band 1 4 3 3
DB Military Press 25/7 25/6 25/5
DB Flyes 15/8 15/8 ...
Paleo Carnitas Recipe →
Seriously the best recipe I’ve found in a long while. I doubled the amount of coriander seed, and ate it plain with nothing more than slices of avocado and turnip. Holy hell.
Wednesday Lifts
Lifts have been feeling fantastic the last few weeks. Better sleep on the weekend and lots and lots of grassfed meat are doing their work, I think. I’ve been lagging on legs though, somehow managing to miss squat/lunge day every other week for the last six. 200lb dead and 135 bench are within sight.
Deadlift 45/5 65/5 95/5 115/5 150/4 135/5 120/8
Leg Extensions 100/8 160/7 ...
Monday Lifts & Bench Press Progress
Bench Press 45/5 55/5 65/5 105/5 95/6 85/8 Hells yeah. Still think I’m a couple months out from my 2012 goal of 135, but it’s seeming vastly more achievable at this point.
One-Arm DB Row 45/8 8 50/5
Face Pull 50/13 13 9
Tricep Pushdown-Rope 50/12 10 6
Military Press 25/7 6 5
Farmer’s Walk@45lb 140’ 90’ 90’ 90’
Thursday Lifts
Deadlift 45/5 65/5 95/5 105/5 145/5 135/6 120/7
Clean and Jerk 65/3 2 3 2
Tricep Pushdown- Rope 50/8 9 9
Barbell Hip Thrust 65/6 85/8 95/7
DB Bench 35/7 6 5
Monday Lifts
Bench press smack down!
Bench Press 45/5 55/5 65/5 75/5 105/3 95/5 85/7 *New PR
One-Arm DB Row 45/8 45/8 45/8
Farmer’s Walk @ 45lb 80’ 130’ 90’
Face Pull 45/16 50/12 50/12
Military Press 25/5 25/5 25/6
Wide-grip pull up with band 3 4 6
Saturday Lifts, and Squat Recovery
For the last 3 months I’ve had a nagging pain in my left flexor whenever I do weighted squats. At first it hurt just a little, and then it hurt just a ton. I went from a nice 155 squat to wincing through 65lbs. I blame too-much-too-soon. Last couple of weeks I’ve been doing some hip opener MWODs (Happy baby, couch stretch, Paoli Rx side splits), went to do squats today, and like...
Thursday Lifts
Deadlift 45/5 65/5 85/5 95/5 105/5 145/4 130/6 115/7
DB Bench Press 30/8 35/5 35/5
One-Arm Cable Row 45/10 45/8 45/8
Face Pull 40/15 45/10 45/11
Barbell Hip Thrust 60/5 60/6 60/8
Tricep Pushdown 40/10 40/8 40/9
May 2012
9 posts
Monday Lifts
Barbell Bench Press 45/5 55/5 65/5 90/5 80/8 70/12
Barbell Hip Thrusts BW/5 30/6 30/6
Dip (negatives) 3 3 3
Pushups 4 4 3
1-Arm DB Row 35/10 35/10 40/8
Military Press 25/5 25/5 25/5
DB Lateral Raise 10/8 10/8 10/8
Wide-grip Pull-up w/band 4 3 4 4
Thursday Lifts
Two rest days. Felt good.
Deadlift 45/5 65/5 95/5 135/5 120/7 105/8 Finally hit 135x5, time to crawl up to 140
Leg Extensions 80/5 110/5 165/4 150/7 135/10
One-Arm Cable Row 30/10 30/7 25/10
Face Pull 25/10
Pushup 12 12 7
Parallel grip Pull-up w/band 1 2 3 4 2
Monday Lifts
Bench Press 45/5 55/5 65/5 90/3 80/8 70/10
Dips w/band 4 8 10
Chin-up w/band 2 2 3 3 2
Push-up 7 11 10
Farmer’s Walk 53lb/80’ 53lb/160’ 53/100’
Off day/Sprint day
Walked a few miles
Sprints 200x4 @ 6’00 - 6’15”
Pushups 10 10 10
Pullups w/band 1 1
Chin-ups w/band 1 1 1 1 1
Parallel grip pull-up w/band 1 1
Wide-grip pull-up w/band 1
Saturday Lifts
Squat 45/5 65/5 95/5 85/6 75/8
Barbell Lunge 45/5 60/5 55/7 50/8
Barbell Shoulder Press 30/5 40/5 60/5 55/7 50/8
Pushup 7 10 9
Pullup w/band 1 1 1
Chinup w/band 1 1 1
Thursday Lifts + Pseudo-Sprints
Deadlift 45/5 65/5 95/5 (warmup) 135/4 120/5 105/7 Improvement of 1 or two reps per weight this week. Hurrah. Sticking with 135 next week and hopefully will hit 5 reps with good posture.
Leg Extension 80/10 (warmup) 155/6 140/7 125/11 Big improvement this week. 170 next week :)
Pushups 20 22 20
Chin-ups w/band 1 2 3 2 1
Sprints 400m 2:01 (8’00”) 300m 1:25...
Tuesday Lifts
Bench Press 45/5 55/5 (warmups) 85/4 75/8 65/12
Dips 6 8 6 20 lb band assistance
Pushups 21 17 15
Chinups 1 3 3 2 3 20 lb assist.
Alright considering I was still recovering yesterday.
Sunday Sprinting
Sprints .5 mile warmup 400m, 2:02 400m, 2:03 Oof, 8min pace? Tragic. I have to remind myself that this it the first time I’ve tried sprint at this distance… Pushups 20 19 16 Wide-grip pullup 20lb band assistance 3x1 Close-grip chinup 20lb band assistance 2x2
April 2012
3 posts
Saturday Lifting
RPT is pretty sweet but estimating your 5RM when you haven’t done said lift in 9-10 weeks is basically an uneducated guess.
Squat 45/5 65/5 95/4 85/5 75/6
Barbell Lunge 45/5 55/6 50/8 45/10
Overhead Press 20/5 40/5 55/6 50/10 45/11
After this I tried to run some 400s but both quads seized after about 150m.
Also, a full, legit hour of foam rolling and mobilization today. I have...
What I Did on Tuesday
I’ve slacked for seven weeks in the gym. Now, I pay the price.
Deadlift 45/5 65/5 95/5 135/3 120/4 105/5
Leg Extension 80/10 140/5 125/10 110/12
Chin-up with single band assistance 1 2 3 2 1
Pushup 17 16 13
Sprints, 140m :30 :32 :29 :38 Tanked on the last rep. Was pulling in the 5:30-40 range though so I’m happy about that for my first time out. And now,...
February 2012
10 posts
Strong Lifts 3x5
Here’s a Fitocracy cut-and-paste. Finally back in the gym for some lifting. Decided to progress to 3x5 from 5x5 because I’ve had to do too many weight cutbacks over the last month or so, and it was worth it. Even though I started easier on the squats and rows, I felt strong through and finally crushed that stupid bench press. Eating meat: It works.
Barbell Squat:
45 lb x 5...
Huaraches
Yes, they are mocked fairly in Shit Barefoot Runners Say, but my made-to-order pair of Luna Sandals are on their way. Why huaraches? Well despite having worn Vibrams for the last 2.5 years, I’ve recently developed a blistering problem on the sides of my toes (attractive, yes?). My hope is that the ever-reduced amount of material in contact with my feet will prevent the blisters while...
At the Gym: Who is Looking at Whom, from The... →
Kickstarter: Fatbikerafting the Arctic →
Evo-paleo-anthropologist extraordinaire Andrew Badenoch of Evolvify is Fatbikerafting the Arctic on ZERO FUEL (other than pemmican of course). I think this is an awesome project in an age where we’re all so comfortable we’re miserable. His kickstarter ends Feb 17th.
Be Strong, Be Gentle, Be Beautiful →
Amazing. A documentary in production about the highest-ranking female Judo master in the world, 98-year-old Keiko Fukuda.
1 tag
Workout, Feb 2
Finally back in the gym after 10 days away. Here’s how it all went down. Ass to grass squats were painful. I actually managed to fall in my fourth set. Bench press was a 10% cutback from 95lbs and went alright. Indulged in some f*ckarounditis before doing a short walk. All in all, not bad, not great. Really really freakin’ looking forward to tackling a 175lb deadlift on Sunday. ...
January 2012
6 posts
Yesterday & Today, I learn the value of food
I’ve been chronically underfed for 3 days now. Stupid, really. I’m a stress non-eater (you might call me lucky) so I’ve been subsisting off Brazil nuts and mystery meat dishes long hidden in the freezer. A conversation recently occurred that went like this:
Me: Oh? A four-ounce container of pulpy mystery meat that’s been sitting in the freezer for 5 months!
Me: I...
Eat Meat, Not Cupcakes
Being a nerd and being fit are not mutually exclusive. It took me a long time to get that. In high school I was a decent tennis player. I had the dubious distinction of being a “scholar athlete” with letters in tennis and (get this) academic decathlon. Yes, you can letter in a “sport” that consists of… taking tests. After school I’d practice on the courts...
The Third Rule of The Cupcake Is a Lie
Geek out
The Second Rule of The Cupcake is a Lie
Lift Heavy
The First Rule of The Cupcake Is a Lie
Eat Meat
