#one arm rows

[workoutaccountability]

[kcowgill]

I didn’t think to try to snap a pic until I was doing my first back off set at 225. And I was so excited about taking a picture I accidentally did 7 (instead of the planned 6). So I figured I’d go for 8 at 200. I don’t think I was quite at full extension in this pic - it was the last of a burst of 10 (that my iPhone seems to do whenever I take a delayed/timer shot). For some reason my legs look like sticks here. I’m pretty sure they’re not.

So I heavily modified what I coulda/shoulda/woulda done. Sunday I missed my deadlifts and one arm rows. I only do those once a week so I was sure to get those in. Tuesday I missed bench press and shrugs. I do bench press twice a week and they’re coming up on Friday so I skipped that, but still did the shrugs. And a set of 10 push ups, ab wheel roll outs, and bodyweight rows. The little ab twinge was still there for the ab wheel roll outs, but not as acute, so I was able to go really deep. And I finished it off with the leg chambers, increasing the weight to 2lbs, doing 2 sets of ten, and capped each set of ten off with a fifteen second hold.

If I stick to my schedule for the rest of the week, that means tomorrow is squat day (ugh). Optimally I’d take (at least) a day off between deadlifts and squats (yes, even my wimpy not-yet-even-bodyweight squats), but I’d rather get my schedule back on track.

[kcowgill]

2/5/17 10.63 miles A trip to Italy? YTD: 127.57 miles 401 days in a row

I had a nice gift from my wife today - no expectation for me to go to church, and no expectation for me to have to pick up the kids after their religious education (AKA CCD) class. So I got out for a nice, longish run.

I hopped up the 5ft concrete wall in my neighborhood to get to the abandoned railway AKA foot massager, and decided that if I felt good enough I’d go north on the newish trail north of Devon that I haven’t been on before. Sure enough I felt good enough. I had a good time greeting other walkers and runners on the trail - at least the ones who appeared willing to make eye contact - and enjoying the new sights. I was also mentally checking my mental map to try to figure out where in the heck I was. Which street did I just cross? (I think it was Pratt but I haven’t gone back to check.)

I got up to Touhy at about 3.7ish miles and figured I should head west for a while and see how far I could get before I had to turn back home.

I ran (ha!) across some pretty pedestrian-unfriendly sections of the road, and had to stop at a LOT of stoplights, but finally got to a spot I knew I could take another off-road shortcut and get back to my usual path.

I’m not going to lie - once I hit about 6 or 7 miles I thought long and hard about stopping and quitting - just calling my wife and asking her to come get me.

“I have to pee.” “I don’t need to keep running.” “I might as well stop.” “What am I trying to prove?”

That’s just a small selection of what was running (ha!) through my mind.

But you know what?

“I’m a god damned Ironman.” (pardon my french). “I can do this.” “This is nothing.” “What does an Ironman call a marathon? A COOL DOWN.”

Shortly after that I got passed by a dude running with his dog.

“Fuck this I’ma pick up the pace.” (sorry I keep breaking into french. Apologies.)

I think the initial rocky start (ha!) on the cinder/granite of the abandoned railway got me used to running pretty slow (for me) so it wasn’t that big a deal to go about a mile a minute faster. I was also getting concerned about the deadline I had for getting back home.

After I got back it was time for a quick lunch and then I had to take my kids to swim lessons.

Then I made a mad dash to the store (”Oh by the way our neighbor is coming over for the superbowl, what are we going to serve?”). Got in a quick lifting session before I started cooking.

And then whipped this together - make your own turkey burger sliders. (Since it’s a lifting day I go low(ish) fat high carb. I hate turkey.)

I can make a better selection for “make your own sliders” if I’ve got a little more of a heads up. And the gluten free buns in the back were DRY.

The only other thing I did today was learn that I can’t use the Z-wave smart light switch I just bought for my kitchen because there’s no neutral wire in the junction box behind the wall plate. Boo.

Oh and laundry.

[kcowgill]

1/22/17 6.01 miles Wait, what route is this? YTD: 70.72 387 days in a row

I had enough time for a little over 6 miles. Maybe even 7. So I set out on what I thought was one of my 6 mile routes and decided I’d add to it - maybe a half mile, maybe up to another mile - by just going a bit further north than (what I thought was) my usual 6 mile route.

Turns out I just ran my 6 mile route. I hit 6 miles about a half block from my usual stopping point, so hit “stop” to try to get 6 miles exactly. You can see how well that turned out.

Quick lunchtime trip to Whole Foods for some quick sushi...

It’s a lifting day you see, so I need lots of carbs. And protein. Tracked it as best I could, but some of the options in LostIt.com are missing some macros. Bah. Weekends don’t really count anyhow, do they?

But yeah, about that lifting.

So last time I did deadlifts I figured 245 was a decent two rep max to start with. Some random 1RM calculator on the internet suggests that for a 2RM of 245, my 1RM is 258, and my 5RM ought to be 87% of that. 85% of that is 219, so I targeted 220. I didn’t bother to do the actual math which suggests 87% of 258 is closer to 225. So 220 for 5 what I did.

I MAY have lost count and only did 4 at 220. I don’t THINK so, but it’s POSSIBLE. At the time I figured I’d repeat 5 for 220 next time, but now that I’ve done the math I might as well shoot for 225.

The one arm rows were tough. Either I didn’t rest enough, or I lost track of how heavy I’m considering the dumbbell to be. Or I’m just at my limit. I think I’ll go for 2x9 at 65 again next week.