Thursday, September 28 |Holy posterior chain, Batman!
Luke and I began our day with a 3.5-mile walk at Carrier and French Broad parks. I took the CX-3 to the dealer to have paint repaired and then worked out in the garage (as Jeff’s Mercedes was being cleaned).
8 RFT
2 strict HSPUs
4 pull-ups
6 165# deadlifts
8 30# box jumps
10 barbell hop overs (forward + backward = 1 rep
I programmed lower reps with upper body (as that was the focus the past two days) and higher reps with lower body. Uhm, the strict HSPUs were much easier than the hop overs! By the end of the workout my entire lower body was on fire. Deadlifts and box jumps combined are always difficult, but the barbell hop overs turned out to be the most challenging part of the workout. Yup, there were times I feared I wouldn’t be able jump backwards. I nonetheless completed all rounds of activities in unbroken reps. While the rep count was high, I certainly got in a good workout.
Time: 18:56
Paint chip was repaired on CX-3. I’ve also found a great place to store my AB Tech employee badge.
I also began sneezing, and my BFF Brian informed me that I was likely allergic to ragweed. Or did he say rags? Or weed?
Yes, I keep lip balm and dental floss nearby.
Will and Grace was hilarious!
Friday, September 29 |Listen
Luke and I went for a 4-mile walk on the grounds of the Biltmore estate. The sunflowers are still in bloom! I posted #beehappy. I wonder how many people thought it was a typo and/or didn’t see the bee.
I went to the garage, stretched, and didn’t feel like working out. My body was sore and my energy was low. So I rested! And that, ladies and gentlemen, is what you’re supposed to do when you’re feeling under the weather. I did, however, clean the house from bottom to top. I’m versatile that way. Ha!
I met Jeff at the airport after he returned his rental car, we had takeout pizza, I took NyQuil, and was asleep by 9:30. I am watching “The Defenders” on Netflix. So far, so good, although I still find the Iron Fist annoying.
Saturday, September 30 |Listen
Jeff and I joined Luke for a walk at the Biltmore estate and then enjoyed a light breakfast at Edna’s on the River. Although I’m still feeling somewhat under the weather, I nonetheless worked out. I’ve often found that working out when I’m feeling somewhat sick does more good than harm.
EMOM for 25 minutes for accumulated time
1 strict HSPU
5 air squats
4 30# decline pushups
5 air squats
5 pull-ups
This was just what the doctor (i.e., me) ordered! I started off slow and ended up strong. Uhm, I was happy that I noticed before I started working out that I was wearing mismatched shoes.
Each round consisted of 5 pushups & pull-ups and 10 air squats, for a total of 125 (25 HS and 100 decline) pushups and pull-ups and 250 air squats. There, I did the math for you. I completed all rounds in unbroken reps.
Times: 38 (slowest time), 36, 34, 33, 33, 33, 34, 33, 32, 24, 33, 33, 32, 32, 31, 32, 32, 32, 31, 31, 31, 29, 29, 27, & 26 (fastest time) seconds; 13:20 accumulated time. If I did the math correctly, that is.
Uhm, it wasn’t until the 20th round that I realized I was wasting valuable time by turning around after HSPU to face box, for that added not one but two unnecessary turns as I had to turn around once again to place feet on box! I also told myself during round 28 that if I could complete that round in 30 seconds that I could take it easy that last two rounds. I did but I didn’t.
Luke spent some of the time just outside the garage door relaxing on his pillow and the rest of the time on his blanket at the foot of the garage stairs. But no one relaxes like Zac.
Trump’s response to the crisis in Puerto Rico shows his leadership abilities, i.e., he has no leadership abilities. When he is criticized his only defense is to divide and attempt to conquer. Anyone who still supports him is beyond reproach.
Sunday, October 1 | 400 Reps
I generally feel fine during the daytime hours but once the nighttime approaches I begin to cough. I was wide awake at 4 in the morning doing so. Dammit. I slept until 8, although my sleep was restless.
I worked out in the early afternoon hours. The weather in Asheville is spectacular!
A: AFAP
10X10 power clean & push presses, 65#; rest 1 minute between sets
Times: 30, 28, 26, 26, 25, 25, 24, 24, 23, & 23 seconds; 4:14
B: AFAP
10X10 push presses, 70#; rest 30 seconds between sets
Times: all rounds 9 seconds except round 10 in 8 seconds; 1:29
C: AFAP
10X10 jumping back squats, 75#; rest 1 minute between sets
Times: 15, 14, 13, 13, 13, 13, 13, 13, 13, & 12 seconds; 2:12
D: AFAP
10X10 hang muscle cleans, 80#; rest 30 seconds between sets
Times: 14, 13, 14, 14, 13, 13, 13, 13, 14, & 13 seconds; 2:14
Yup, I went light today, as I knew that I wouldn’t be able to go heavy given this damn cold or allergies or whatever. Whilst I only worked a total accumulated time of 10:09, I was a sweaty blathering mess by the end of the workout. And this workout was just what I needed, i.e., fast and furious and hopefully sweating out the toxins.
I was going to do a round of hang cleans @ 85# but, alas, I had to take Jeff to the airport.
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