Been gone for a bit, but I'm back now.

I was out sick for a day last week, and I've been swamped with stuff every day. Literally not a minute to post anything.
I actually took a day off work. That almost never happens.
Anyway, here is my log for last week and this week:
Nov. 28th:
Front Squat with harness: It's my "8" week and I hate the 8 week.
I worked up to 195 for sets of 8 raw. I wasn't feeling it today.  I felt like I was coming down with something.
After the 8's I put the belt on and took 365. It was awful. Kevin and Steve told me I looked like a pussy and should do it again like a man.
No arguing from me. Next set, 365 balls deep and up fast like a man.
On to the Concept 2-last day of 1500 meters. I did it in 6:43. This was really easy and I recovered fast. My heart rate returned to normal in about a minute.
Things are looking up.

Nov. 30th:
I really felt like I was getting the Mongolian Death Flu, so I did my floor presses, and again, it was the 8 week. I worked up to 155 for 8's. This is the first time I have tried actual pressing since I tore the bicep. 155 was easy and had no pain.

I moved on to DB Overhead presses, and did 30's for 10. I used the Fatgripz to keep the bicep happy.
Tate presses next for tri's. I jumped up to a massive 35 pound dumbell. These are working pretty good. I am not really feeling any pain. I did a bunch of sets of 5.
Pulldowns were last. I kept it light, 140 for sets of 10. Pulldown abs and I called it a day. No rowing today.

Dec. 5th:
I took a few days off because I really had Mongolian Death Flu.
I did a lot of stretching and rolling, then 1750 meters on the Concept 2 in about 7:30.
This was a breeze.
I did some grip too.
Telegraph key, grippers and strap holds.

Dec. 7th:

A day that will live in infamy.
Why doesn't anyone talk about Dec. 7th anymore? It is truly a day that we should never forget.
If you don't know why, SHAME on you.
Learn the history of your own country.
Anyway, training:
It is my 5 week.
Floor press, up to 185 for 5 with NO PAIN.
Bandbell Bar bench: 16 kg's x 5 for a bunch. This was very wobbly but didn't hurt the bicep and I think it actually did some good.
Jane used the same weight as me for more reps. I'm such a pussy.
 
DB Overhead presses- 35's for 10 for 3 sets
Tate PResses -big jump to the massive 35's today.
All in all, things are getting better.

Yet another training update

Here is what I did the last 2 workouts:
Wed. Nov. 23rd:

Close Grip Incline-I've been working this the past 2 weeks to get some tricep work in and put less stress on the bicep insertion (versus the flat bench press).
I worked up to 115 for 8 and shut it down. I felt a little twingy at the insertion of the torn bicep so I played it safe.
I did some pressing with the 10" log after that-3 sets of 12. This felt pretty good and gave men no issues in the bicep.
Tate Presses with FatGripz were next for about 100 sets of 8 with the 30's.
On to Pulldowns, I worked up to 190 for sets of 5. This was a little hard on the bicep so I stopped there.
Abs and the new Reverse Hyper were next.

Yep, she looks better than me doing it.

No concept 2 today as my back is destroyed. from pulling and rowing. Adding the rowing in was actually a LOT of volume quickly.

Friday Nov. 26th:
Still on the modified block training.
I dead lifted first.  Worked up to 3 sets of 3 with 335 and no belt. All done hook grip on the first rep and double overhand for the rest.
I added a belt and went to 405, then 435. As I pulled 435 off the floor my right bicep felt quirky, so I put it down. This was a huge mental pr. I have a bad habit of rehabbing an injury just enough to do something STUPID as soon as it feels a little better. Not today kids, I played it smart.
Reverse Hyper next for a few sets of 12 with 90 pounds.
On to the Concept 2. I did 1250 meters in 5:26. This was almost a full minute off Monday's time.

On to a great Thanksgiving highlight. As usual, George Bova of Bova's bakery in the North End gave me a Ricotta Pie. I am proud to say that I ate a half of it in one sitting AFTER the giant plate of turkey and mashed potatoes and stuffing. Another PR.

2 days of training

Here is what I did the last 2 workouts:
Friday Nov. 19th, 2011:
Still o nthe raw work-
Deadlifts-5 sets of 5 with no belt up to 275, then I added the belt-
up to 425 for an easy single. This does not sound like much, but remember, the right bicep was torn 2 months ago. All sets of 5 done with hook grip on rep 1 and double overhand for the remaining reps.
I have had trouble witht the entire right side of my body for years. I tore my piraformis a few years back doing something stupid and it hasn't been right since. I attribute the issues to 1: the injury and 2: pulling with a mixed grip for 25 years.
I will do pulling double overhand until meet time from now on.
Keystone deadlifts were next for 3 sets of 6 at 315.
McGill situps after that for a bunch of sets.
Then on to the Concept 2!
I did 1000 meters in 4:44. Huge difference form the last sessions.

Monday
Nov. 21, 2011
Front Squats with harness-raw-up to 275 for 5, than I added the belt and worked to 345 for 1. This was easy but I shut it down as my back was WRECKED from Friday.
I was Wendleresque today and was not feeling it, so I did my main lift and called it a day.
I moved on the the Concept 2 and did 1250 meters in 6:06. I was very happy here and did not die or pass out after. I was even able to stand up and not roll off the rower after.
Concept 2 domination is coming. 

Murph doing cardio?

So yesterday's training looked like this:
Close Grip Incline Bench-up to 115 for 12. This felt pretty good on the arm, but I felt some weird burning at the bicep insertion so I stopped at about 6 sets.
Next was on to dumbell overhead presses. I used the Fatgripz for this so I could hold the dumbell without squuezing them, thus activating my biceps and forearms much less.

Pulldowns were next for 5 sets of 15 with up to 120. This also felt pretty good and was an improvement in pain (less) and weight.
I moved on to shrugs and did 5 sets of 12 with 135.
Tate Presses after that also with the Fatgripz. I went up to 30's for 12 reps.
Now comes the funny part.
One of my morning clients is training for the indoor Concept 2 championships and the Head of the Charles, so we got to discussing where she placed last year and so forth. I decided to look up the record for the indoor race for my age and weight. It was around 7 minutes and change. The race is 2000 meters. I have been doing the Concept 2 for a warmup and cool down for 500 meters for about a week, so I blurted out" 7 minutes? I'll beat that today".

She looks so much better than I do on one.

I then realized that there was no way I was going 2000 meters without an iced coffee and a dip.
She called me out and said no way. I thought, how hard can this be? Skinny pukes who are not 1/2 as strong as me, even with 1 working arm, not to mention the knee issues are doing it in 7 and change, right.
I opened my mouth and now had to back it up. I figured the skinny weaklings were not pulling as hard, thus not getting as many meters per stroke, so if I just gooned through it, I'd be in the clear.
At the end of the workout I floundered onto the Concept 2 and started rowing. A few minutes goes by and I check my progress, 4 minutes in and almost 900 meters. I'm not sweating, breathing heavy or in any pain. What does Mr. Jackass do? He starts to sprint with HARD strokes to make up some distance.

At exactly 4:14 (that's 14 seconds later for the math majors) and 906 meters, I locked up tight like a drum. Legs frozen, chest heaving, felt like dying. I rolled onto the floor and just stayed there, sweating, cramping and feeling like poo.
Now, I am going to beat the time.
I have a plan to do it, and it will be good bicep rehab, and just good for me.
I will keep you posted on the progress.
I still am on the quest for the 1000 pound squat, but while the bicep has me sidetracked, I might as well have a goal. Even if it is to be better than a skinny puke.