20120731

worst week ever? possibly.

train more anyway.

Barbell Squat:
135 lb x 5 reps (+66 pts)
225 lb x 3 reps (+97 pts)
245 lb x 3 reps (+111 pts)
245 lb x 3 reps (+111 pts)
245 lb x 3 reps (+111 pts)
245 lb x 3 reps (+111 pts)
245 lb x 3 reps (+111 pts)
245 lb x 3 reps (+111 pts)
245 lb x 3 reps (+111 pts)
245 lb x 3 reps (+111 pts)
245 lb x 3 reps (+111 pts)
245 lb x 3 reps (+111 pts)
Front Barbell Squat:
135 lb x 5 reps (+66 pts)
155 lb x 5 reps (+75 pts)
155 lb x 5 reps (+75 pts)
155 lb x 5 reps (+75 pts)
155 lb x 5 reps (+75 pts)
Overhead Barbell Squat:
45 lb x 5 reps (+29 pts)
45 lb x 5 reps (+29 pts)
45 lb x 5 reps (+29 pts)
Wide-Grip Lat Pulldown:
120 lb x 5 reps (+29 pts)
120 lb x 5 reps (+29 pts)
120 lb x 5 reps (+29 pts)
120 lb x 5 reps (+29 pts)
120 lb x 5 reps (+29 pts)

20120729

lunch: newk's favorite salad
dinner: protein shake
later: chicken and bacon

Barbell Deadlift:
135 lb x 5 reps (+66 pts)
225 lb x 3 reps (+97 pts)
295 lb x 3 reps (+155 pts)
315 lb x 1 reps (+121 pts)
315 lb x 1 reps (+121 pts)
315 lb x 1 reps (+121 pts)
325 lb x 1 reps (+130 pts)
335 lb x 1 reps (+139 pts)
315 lb x 1 reps (+121 pts)
315 lb x 1 reps (+121 pts)
295 lb x 1 reps (+106 pts)
295 lb x 1 reps (+106 pts)
rollins band
Barbell Shrug:
135 lb x 10 reps (+29 pts)
225 lb x 5 reps (+45 pts)
295 lb x 5 reps (+72 pts)
315 lb x 5 reps (+83 pts)
315 lb x 5 reps (+83 pts)
down - nola
Triceps Pushdown - Rope Attachment:
50 lb x 10 reps (+10 pts)
70 lb x 5 reps (+10 pts)
70 lb x 5 reps (+10 pts)
70 lb x 5 reps (+10 pts)
70 lb x 5 reps (+10 pts)
70 lb x 5 reps (+10 pts)
Cycling:
0:50:00 || 5 mi (+79 pts)
greenline ride with kiddo

20120726

thursday morning, ain't comin round for a week
thursday, and i ain't gonna sleep a wink

parked at labyrinthian. good times.

lunch: steakhouse burger (no bun) and side salad, the chick at the bar talked to me again
dinner: newk's ultimate salad omfg i'm stuffed

so many distractions today, it was horrible.

Barbell Squat:
135 lb x 5 reps (+66 pts)
135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
245 lb x 3 reps (+111 pts)
245 lb x 3 reps (+111 pts)
275 lb x 3 reps (+136 pts)
295 lb x 1 reps (+106 pts)
315 lb x 1 reps (+121 pts)
315 lb x 1 reps (+121 pts)
Romanian Deadlift:
135 lb x 5 reps (+52 pts)
155 lb x 5 reps (+59 pts)
185 lb x 5 reps (+72 pts)
205 lb x 3 reps (+66 pts)
225 lb x 3 reps (+76 pts)
225 lb x 3 reps (+76 pts)
225 lb x 3 reps (+76 pts)
Seated Cable Row:
140 lb x 5 reps (+36 pts)
140 lb x 5 reps (+36 pts)
140 lb x 5 reps (+36 pts)
140 lb x 5 reps (+36 pts)
140 lb x 5 reps (+36 pts)
Video Game Dancing:
0:20:00 || Moderate (+64 pts)
got creamed by my kid in dance central 2

20120724

lunch: chicken
dinner: oatmeal, protein shake
middle of the night: cheerios

no workout today, kiddo was on me like white on rice to play. so we did.

crashed out early. don't even know when.

20120722

i just realized i stopped writing poetry at some point. not sure if that's bad or good. what do you think, readers?

lunch: protein shake, and then chicken post-workout
dinner: umm oatmeal?

Barbell Deadlift:
135 lb x 10 reps (+68 pts)
225 lb x 3 reps (+85 pts)
275 lb x 3 reps (+119 pts)
295 lb x 3 reps (+136 pts)
305 lb x 3 reps (+145 pts)
315 lb x 3 reps (+156 pts)
315 lb x 1 reps (+106 pts)
305 lb x 1 reps (+99 pts)
305 lb x 1 reps (+99 pts)
295 lb x 1 reps (+93 pts)
295 lb x 1 reps (+93 pts)
295 lb x 1 reps (+93 pts)
275 lb x 1 reps (+81 pts)
225 lb x 1 reps (+58 pts)
135 lb x 1 reps (+31 pts)
Push-Up:
20 reps (+30 pts)
20 reps (+30 pts)
20 reps (+30 pts)
Chin-Up:
3 reps (+17 pts)
3 reps (+17 pts)

kiddo returned to me at about 4:30 today. we just chilled, but it is really nice to have her back at home. i had a good week of "freedom" but now it's time to batten down the hatches and prepare for the homestretch of summer... i sat and thanked whatever deity is listening for having her back, while she fell asleep on me. i didn't ask for a single thing, because i don't need anything.

...

although a drop in temperatures would be really nice for the earth. just sayin.

20120721

the usual pre-m return chores... lessee

woke up, let dog out, got the laundry and dishes started, went to lowe's to pick up a few things. went to kroger's to pick up more than a few things. back home to start some chili in the crockpot. xbox'ing my life away, couldn't be happier.

no workout today i don't think my legs will allow it. maybe something upper body. edit: nope, guess not.

lunch: chicken and cottage cheese
dinner: too much chili
later: too much oatmeal

started playing skyrim again as a caster. anything to pull me away from resubscribing to WoW i guess ;)

my former father-in-law butt dialed me around 35 times tonight. i ended up tossing the phone on my bed and he just left 2 minute messages from his pocket for the duration of the night. he did it three more times Sunday morning. speechless.

20120720

lunch: fried chicken salad (damn good)
also: protein bar
dinner: six eggs and six bacons

Barbell Squat:
135 lb x 5 reps (+57 pts)
135 lb x 5 reps (+57 pts)
205 lb x 9 reps (+107 pts)
205 lb x 9 reps (+107 pts)
205 lb x 9 reps (+107 pts)
205 lb x 9 reps (+107 pts)
205 lb x 3 reps (+74 pts)
205 lb x 3 reps (+74 pts)
205 lb x 3 reps (+74 pts)
255 lb x 3 reps (+104 pts)
255 lb x 1 reps (+71 pts)
Dumbbell Bench Press:
40 lb x 20 reps (+77 pts)
40 lb x 20 reps (+77 pts)
40 lb x 20 reps (+77 pts)
Running:
0:21:35 || 2.2 mi (+220 pts)

20120719

seemed like i was up every two hours, but only long enough to shuffle into the kitchen and back to bed. it was weird. i feel pretty rested though thankfully.. still no morning run. perhaps i just don't have it in me this week.

meetings all freaking day again.

lunch: half chicken, zucchini, asparagus

and again they want me to run the entire state. argh.

dinner: sirloin and sweet potato

lots of energy tonight.. put it to good use!

Barbell Bench Press:
135 lb x 10 reps (+77 pts)
185 lb x 5 reps (+92 pts)
205 lb x 3 reps (+85 pts)
205 lb x 3 reps (+85 pts)
205 lb x 3 reps (+85 pts)
205 lb x 3 reps (+85 pts)
205 lb x 3 reps (+85 pts)
Standing Barbell Shoulder Press:
95 lb x 5 reps (+69 pts)
95 lb x 5 reps (+69 pts)
95 lb x 5 reps (+69 pts)
95 lb x 5 reps (+69 pts)
95 lb x 5 reps (+69 pts)
115 lb x 5 reps (+79 pts)
115 lb x 5 reps (+79 pts)
115 lb x 3 reps (+63 pts)
125 lb x 1 reps (+46 pts)
Plank:
60 sec (+21 pts)
60 sec (+21 pts)
60 sec (+21 pts)
Triceps Pushdown - Rope Attachment:
50 lb x 10 reps (+10 pts)
50 lb x 10 reps (+10 pts)
50 lb x 10 reps (+10 pts)

20120718

lunch: grilled chicken salad. again, i wanted a fried chicken salad. this time, the waitress misheard me.
dinner: scrambled eggs (6), and protein shake
later: protein bar (argh!)

Barbell Squat:
135 lb x 10 reps (+68 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
135 lb x 10 reps (+68 pts)
225 lb x 3 reps (+85 pts)
245 lb x 3 reps (+97 pts)
245 lb x 3 reps (+97 pts)
245 lb x 3 reps (+97 pts)
245 lb x 3 reps (+97 pts)
245 lb x 3 reps (+97 pts)
245 lb x 3 reps (+97 pts)
245 lb x 3 reps (+97 pts)
245 lb x 3 reps (+97 pts)
245 lb x 3 reps (+97 pts)
245 lb x 3 reps (+97 pts)

7x5x225 squats, 10x3x245 squats in the evening... feeling great, no knee issues

20120717

too many meetings.. too many morons.

lunch: desperado omelet
dinner: chicken and cottage cheese

lifting tonight after reading (read: procrastinating)

squatticus rex. cycling through smolov at the moment. i'm not sure why, i guess just to try something different and have a plan. i am stuck at 220 and it saddens me. so much potential, so much failure, and always at this point. if i eat wrong just once or twice i'll be 230. that's just the way my worthless misdesigned body handles food.

20120716

slept so very poorly. and a fucked up nightmare to boot.

warning: graphic

someone i know very closely, not sure who, opened the backdoor of a car for me, i sat down, and then they proceeded to shoot me repeatedly in the back of the head. rather than dying immediately, my face simply started to slide off (with a very, very fucked up visual), and whoever they are, they reached in the car and kissed my forehead before letting go, with my eyes trying to look back at them.

aaaaand on that note, it's 6:30 and i didn't get much sleep. fml.

i'm now at work a little after 8 and no one else is around. we're supposed to move to a new office today. hmmm.

LOTS OF MOVING LATER.. sore back.

lunch: grilled chicken salad (i asked for fried and the waitress said they were out..)
dinner: protein shake and chicken soup

20120715

kiddo is gone to florida. bitchface isn't going down there with her (although she managed to go down there with her boyfriend three weeks prior). honestly, the absence of her mom will likely make for a much more relaxing and rewarding vacation.

it was 100 miles south to drop her off, and it rained sheets for most of that drive, but our last two hours together was pretty good. singing beatles to get through the rain jitters and pep talking her up about the vacation.

today was a day for me. i guess. the usual suspects. church. mowed the front yard in a tank top... it was absolutely sweltering. did some lifting on and off all day, in between my chicken crockpotting and watching crossfit on the espn xbox app.

Barbell Deadlift:
135 lb x 15 reps (+72 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
275 lb x 5 reps (+148 pts)
275 lb x 5 reps (+148 pts)
275 lb x 5 reps (+148 pts)
275 lb x 5 reps (+148 pts)
275 lb x 5 reps (+148 pts)
Seated Cable Row:
100 lb x 10 reps (+33 pts)
120 lb x 10 reps (+37 pts)
120 lb x 10 reps (+37 pts)
120 lb x 10 reps (+37 pts)
Standing Barbell Shoulder Press:
95 lb x 10 reps (+81 pts)
95 lb x 10 reps (+81 pts)
95 lb x 10 reps (+81 pts)
95 lb x 5 reps (+69 pts)
Snatch:
95 lb x 5 reps (+69 pts)
95 lb x 5 reps (+69 pts)

supposedly, i'm moving offices tomorrow. not sure how i feel about that prospect. i quite liked my little hole on the third floor.

lunch: newk's favorite salad
dinner: protein shake

...

and eventually, some chicken soup.

20120712

holy shit i kinda skipped dinner.. it was the protein shake's fault. maybe that was dinner, i dunno.. fuckit.

again i crashed hardcore with kiddo after reading books.. waaayyyy too much sleep this week, that's never a good sign (right?)

lunch: grilled chicken salad
dinner: protein shake?
midnight snack: baby cereal with pb

Cycling:
0:50:00 || 5 mi (+79 pts)
afternoon bike ride with kiddo
Barbell Squat:
135 lb x 5 reps (+57 pts)
215 lb x 7 reps (+109 pts)
215 lb x 7 reps (+109 pts)
215 lb x 7 reps (+109 pts)
215 lb x 8 reps (+112 pts)
215 lb x 8 reps (+112 pts)
Barbell Bench Press:
135 lb x 5 reps (+66 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
185 lb x 5 reps (+92 pts)
Wide-Grip Lat Pulldown:
70 lb x 10 reps (+25 pts)
90 lb x 10 reps (+28 pts)
100 lb x 10 reps (+30 pts)
100 lb x 10 reps (+30 pts)

20120711

i have to change the name of my blog, because of that goddamn gotye song. fuck gotye. elliott smith. that is all.

lunch: fajitas from moe's
dinner: chicken and lima beans

no protein shake tonight, because no workout. kiddo wanted to ride bikes, so we did, and it was awesome. i want to ride bikes with her every chance i get this summer!!!

20120710

lunch: bunless burger, salad
dinner: chicken strips salad from chik fil'a

spent almost $300 at the grocery tonight with kiddo. stocked again with all sorts of shit.

no workout, i was so tired i crashed essentially when she did, although i was up at midnight and again at 3:30. great.

20120709

the day after driving back. an unceremonious monday.

kiddo was nervous about theatre camp.. until we got there of course. now she is set to unleash her "inner" drama queen.

breakfast: scrambled eggs
lunch: chicken
dinner: newk's

Barbell Squat:
135 lb x 5 reps (+57 pts)
205 lb x 9 reps (+107 pts)
205 lb x 9 reps (+107 pts)
205 lb x 9 reps (+107 pts)
205 lb x 9 reps (+107 pts)
Barbell Deadlift:
135 lb x 5 reps (+57 pts)
205 lb x 9 reps (+107 pts)
205 lb x 9 reps (+107 pts)
205 lb x 9 reps (+107 pts)
205 lb x 9 reps (+107 pts)
Chin-Up:
4 reps (+25 pts)
3 reps (+17 pts)
3 reps (+17 pts)
3 reps (+17 pts)

20120708

spent the morning at the beach/pool and reading the iron druid chronicles book 1.

after lunch, we headed back towards home and got stuck on i-10 for a solid hour. bleh, i hate that fucking highway.

anyway, what's to say.. a day of driving. she had ZERO motion sickness problems. all that shit is in her head and was put there by bitchface, as usual.

lunch: nothing really, some beef jerky and mixed nuts
dinner: some form of meat at my parents house at like 8pm

20120707

lunch: random shit around the condo
dinner: bunless burger, shrimp @ sea n suds on the beach

didn't do much really.. each night we hunted for crabs

no goals, no expectations.. NO PLANS. bitchface's idea of a vacation was nowhere to be seen, and it was glorious.

my brother and i had some deep conversations about our family, and some light hearted stuff too. he amazes me how much he's matured over the years. although he's found his faith, and i still haven't. i wish i'd had my failed relationship earlier in life like he (and many others) did, but it's too late for that.

anyway, all we did was sit there and enjoy the sun and water. i took a few pictures, but that was about it. perfection.

20120706

lessee.. another day in paradise ;)

lunch: "snapper", veggies @ live bait, orange beach al
dinner: steak with my brother's family

my brother and i got along pretty damned good on this trip to be honest. we got invited to go to destin next year, their normal destination (no pun intended)

he argued the guy down for our lunch bills because we got charged for catch of the day ($20) but ordered off the special menu ($6.95) so that saved us some money.. pretty funny to see him work. he's so gregarious and outgoing. he always speaks his mind, sometimes to his detriment, but has always been my definition of "cool". why i adapted /learned none of his social graces or skills i'll never know. got to keep trying i guess.

i went shirtless eventually, and was fine the rest of the trip. i need to lose a lot more weight before i truly like what i see, but i'm getting there.. slowly.

20120705

lunch: snacks, a little arby's
dinner: steak and veggies at orange beach

416 miles complete. beach relaxation mode engage.

i have the funniest looking belly burn ever.

20120704

lunch: chicken?
dinner: hot dogs and hamburger at mom's

20120703

started the day off with an early morning run.

getting all my shit together for this trip. cds done, directions ready, etc.

time to go tan i guess.

20120702

this is one of the boringest work days ever

...

so bore i'm going to take time to do something i rarely do, plan:

tonight:

head to target, grab shit off list
pick up food
head home, eat food, lift a shitload of weight, deadlifts i think mainly
skyrim

tuesday:

air up tires
tan at lunchtime
pack up tuesday night i guess

that's pretty much it so far, heh

20120701

lunch: four egg omelet
dinner: protein shake
later: can of chicken

woke up, weed eated, went to church, parents picked up kiddo afterwards.

i didn't do jack shit after that. :(

calorie deficit today.

current list of shit to get:

bucket and shovel
sunscreen (30 spf)
beach ball
towel for me
traveling snacks.. as in, not snacks able to move on their own, but snacks suited for traveling