[flak]

325 lbs. x 11 = cool.

Get that oly bar. Better get some extra plates, too.

[hunto]

Wed Aug22

DL 325 x 12 (all the weight I have that will fit on the bar- still haven't gotten my oly)
BP 225 x 12 x 3 (again, still on the machine- bust my nuts- it's easy, but I'd feel worse not doing it)

did the DL with right over/left under grip. Now it doesn't try to peel out of my hands, and my grip isn't holding me back.

Now go stretch a bit more, and eat....

[hunto]

thu morn update--

Fell asleep before updating this last night. I felt so good after DL/BP and eating last night that I went back at it.

Curls- 45lbs x 7 x 3

Shoulder- lateral raises- 30lbsx10x3
front raises- 25lbsx8x3
Bent-over lateral raises -25x8x3
One-arm inside raises- 40x5x3 (arm hanging at side with dumbbell, raise straight up into armpit, lower, repeat

Overhead press- one arm- 45lbs- did about 8 with my right, but my left hurts when raising the weight, so this will still be a limitation of OH type shoulder exercises. Got about 5 with the left. {Basically, when my upper arm rotates when loaded, my shoulder hurts. It hurts in OHP type stuff, as well as say, if I extend my arm straight out in front of me, and push down with the right hand on my left hand, and try to turn the humerus, it results in pain. Must see doctor.} So, for now, I stick with pull-type shoulder exercises.

Comments welcome, esp on shoulder exercises.

[hunto]

well, the last knuckle (by the nail) on my ring finger, right hand, is badly sprained. I can't grip what I usually do, tried it, and can't curl it closed yet. Tonight I'm doing about 200 bodyweight squats, not all at once of course. Also doing goodmornings, I don't really know how many to shoot for so it's a TBD. And stretching. Did some weighted crunches w25lb disc behind head, and 3x30 leglifts.

Did some burpees Friday per Fatkids advice. I think I did 8 before I was going, "Fuck This!!!" all outta breath- got a ways to go to the 100 challenge.

Perfect Sat night- watching the Cowboys until UFC starts.

[hunto]

Tue night--

Still can't lift. Swelling going down, but right ring finger still swollen. Looking like 2-3 more days before I can DL. Oh well, gotta be patient.

[hunto]

Wed-

Change it up a bit. I did 50 jump-squats, jumping as high in the air as I could, and landing low in a full squat, repeat. Had to stop and rest after 15, 30, and then made myself do the final 20. My legs are burning, otherwise ok. I've had plantar fascitis before (tearing the arch of the foot) and I don't want to relive that, so I can't wait to see how the feet are tomorrow. If they're ok then I can move up in reps a bit, and then maybe move to jumping from a box, back up to one, etc. (If that's correct- let me know please- comments welcome)

Also, I have a fairly long backyard (94ft) so I may try throwing a weight too, back and forth. Idea would be to throw it from the shoulder, like a put. {thoughts?}

I'm interested in adding explosive power to the goals.

I need to read more about this in both here and the Conditioning forum.

Any comments welcome and appreciated.

[hunto]

Fri --

I lifted!!!
Had to take a bit of weight off the bar in consideration of my finger, which is still swollen and red, but getting better.

Did 285 x 16 DL (as usual, rep, reset, rep, reset)

Also 25x8x3 shoulder lateral raises

BP 205x12x3 (still machine-flog me)

Man, I feel better.


{edited to add: regarding the jump-squats I did the other day, my feet are fine, whew, bullet dodged, so I should be good to go on it, though I will build up gradual on those.}

comments, thoughts, suggestions all welcome as always

[hunto]

Sat -

Did jump-squats - I'm walking wobbly. but, I pushed my lazy ass, and got these (unimpressive) numbers--

20 - 10sec rest
16 - 15 sec rest
15 - 15sec rest
15 - 20sec rest
15 to finish

stretch after

Will do another group later today.

I want to build up to 100 at a time, then either increase reps, or (from what I've read so far) throw a medicine ball on the way up.

[hunto]

been debating on whether to log this, but if it doesn't belong, or I'm wrong for posting this, please let me know...


I got into a fight a week ago last Friday. Guy was posting insulting shit on his website about my wife. Now, my wife is like Mother Theresa, she teaches middle school, and her life revolves around that school, and me and my son. So I go to his house to explain the misunderstanding, and he gets in my face, asks me, 'So what do you want to do, you want to kick my ass?' Guys about 2" taller than me, 4-5 yrs younger, maybe 20-30lbs heavier, mushy. He makes like he's going around me to go back in his house, I wrap my arms around his chest from the side, and lift and throw. He goes down on his belly, and I was on him before he hit the ground. GnP baby! Elbows, fists, his head meeting concrete, my elbows helping his rib alignment.
Cops come, and he gets up. He's got one eye swollen shut, like that pic of Wanderlei. Face lumpy. Me, I got a concrete scratch when he tried to buck me off him, and I hit my head on the cement. Never felt it, got right back on him and resumed fucking him up. I even had the presence of mind to go for a RNC when he rared up one time. He tried to butt me with the back of his head and I sank in a choke, but I got one of his arms in it too, so no chokeout.
Police matters aren't resolved, but I think I'm ok. They didn't arrest me.
This is my motivation for working out. Every time I lift, every time I hit the bag, it's to be ready for some bullshit like this. And I was ready. Next time might not be some mushy motherfucker. So I lift, and I hit the bag.

[flak]

Sorry to hear about the unpleasantness.

As far as the jump-squats, I'm wondering if you'd be better off jumping onto a box (then stepping back down) just for the sake of minimizing stress on your feet, and lower body in general. But I'm not the best person to ask.