I'm heading on a little vacation until the 23rd, so Project Spite is officially on hiatus. I'm going to try my very best to eat well and keep active while I'm gone.
Let's see what happens when I take a 10-day break from the bathroom scale.
[180.2]
(PS: Went to a jiu jitsu course on Friday and Saturday, and a full club session on Monday night... the ankle still feels unstable, but I'm encouraged by the progress. We'll see what it feels like after my trip.)
Tuesday, November 10, 2009
Thursday, November 5, 2009
Wednesday! Inadvertent Rest Day!
Meant to go to the gym after work yesterday, but instead got caught up in an elaborate plan to distract my friend Steph while two other friends smuggled her birthday present into her apartment and assembled it therein ('twas a fancy IKEA desk).
Today will similarly be a write-off, as I have some plans that can't otherwise be shifted around. Will try to hit the gym tomorrow in the late morning, before heading off to Kingston for half a jiu jitsu weekend.
(Will my ankle hold out? It's been 5 weeks; time to take it out for a non-spraining spin.)
[178.8]
Today will similarly be a write-off, as I have some plans that can't otherwise be shifted around. Will try to hit the gym tomorrow in the late morning, before heading off to Kingston for half a jiu jitsu weekend.
(Will my ankle hold out? It's been 5 weeks; time to take it out for a non-spraining spin.)
[178.8]
Tuesday, November 3, 2009
Back Day!
Whatever follows, know ye reader that I had Thai buffet for lunch. Yea, though it was unhealthy, it was delicious.
Now to the gym:
1) Warm-up, elliptical, 13 minutes @ 154bpm
Back:
2) Pull-ups, 8 (to failure)
3) Assisted pull-ups, 50lb assist x 3 sets x 10 reps (~130lbs)
4) Seated Row, 87.5lbs x 3 sets x 10 reps
5) Barbell Row, 100lbs x 3 sets x 10 reps
6) Lat pull-down, 90lbs x 3 sets x 10 reps
7) Standing Row, 135lbs x 3 sets x 10 reps*
8) Reverse Flys, 15lb dumbbells x 1 set x 10 reps**
9) Back (hyper) extensions, 1 set unweighted, 3 sets x 10 reps x 25lb plate.
* - I'm not sure if 135lbs accurately reflects the weight I was pulling here, but I can't interpret the cable machine in any other meaningful way.
** - One set of reverse flys was enough to demonstrate that I'm not 100% sure how to do them correctly, so I decided to stop before I hurt myself or someone else.
Abs:
10) Sit-ups, 3 sets x 15 reps
11) Leg raises, 3 sets x 10 reps
Thoughts on Tuesday:
- It occured to me that Goodlife may be sponsored by Colgate, because there are ads for teeth-whitening EVERYWHERE. How did they know to target-market to the vain?
- I work on the 10th floor of a building, and ran up the stairs today in an effort to beat my coworkers, who had taken the elevator, to the top. I successfully ran eight flights, but basically pulled myself up the last two floors using my arms and the hand rail. I irritated something in my throat doing this (there's some construction going on in the building, so I might have breathed in something crappy?), which became really awkward when I had to speak to opposing counsel on the phone about an upcoming case. I couldn't stop coughing, and had to keep apologizing to the lawyer. "... how old ARE you?" she asked. "27," I replied. I tried to explain about the stairs and the construction, but I think she just thinks I have the Swine Flu and am in denial about it.
And that's Tuesday. Tomorrow, arms.
[179.0]
Now to the gym:
1) Warm-up, elliptical, 13 minutes @ 154bpm
Back:
2) Pull-ups, 8 (to failure)
3) Assisted pull-ups, 50lb assist x 3 sets x 10 reps (~130lbs)
4) Seated Row, 87.5lbs x 3 sets x 10 reps
5) Barbell Row, 100lbs x 3 sets x 10 reps
6) Lat pull-down, 90lbs x 3 sets x 10 reps
7) Standing Row, 135lbs x 3 sets x 10 reps*
8) Reverse Flys, 15lb dumbbells x 1 set x 10 reps**
9) Back (hyper) extensions, 1 set unweighted, 3 sets x 10 reps x 25lb plate.
* - I'm not sure if 135lbs accurately reflects the weight I was pulling here, but I can't interpret the cable machine in any other meaningful way.
** - One set of reverse flys was enough to demonstrate that I'm not 100% sure how to do them correctly, so I decided to stop before I hurt myself or someone else.
Abs:
10) Sit-ups, 3 sets x 15 reps
11) Leg raises, 3 sets x 10 reps
Thoughts on Tuesday:
- It occured to me that Goodlife may be sponsored by Colgate, because there are ads for teeth-whitening EVERYWHERE. How did they know to target-market to the vain?
- I work on the 10th floor of a building, and ran up the stairs today in an effort to beat my coworkers, who had taken the elevator, to the top. I successfully ran eight flights, but basically pulled myself up the last two floors using my arms and the hand rail. I irritated something in my throat doing this (there's some construction going on in the building, so I might have breathed in something crappy?), which became really awkward when I had to speak to opposing counsel on the phone about an upcoming case. I couldn't stop coughing, and had to keep apologizing to the lawyer. "... how old ARE you?" she asked. "27," I replied. I tried to explain about the stairs and the construction, but I think she just thinks I have the Swine Flu and am in denial about it.
And that's Tuesday. Tomorrow, arms.
[179.0]
Monday, November 2, 2009
Monday, Chest Day!
I had a music teacher in high school who would get very upset if his students in a band or choir were struggling during rehearsal time in order to learn parts. "Homework is for home," he would tell us, and the message was clear - in order to make music, each individual in an ensemble needs to do their own legwork on their own time. Rehearsals were for putting it all together. Otherwise, precious ensemble time gets wasted in order for individuals to catch up.
That being said, while I'm enjoying my time with Jay immensely, I think it's incumbent upon me to make sure that I'm putting in enough gym time on my own so that our time together is spent fine-tuning and exploring new ground, instead of rehashing things that I should be practicing on my own.
Anyway, here's what happened at the gym today:
1) Warm up, elliptical, 10 minutes @ 154bpm
Chest:
2) Bench press, 135lbs x 3 sets x 10 reps
3) Declined bench press, 135lbs x 3 sets x 10 reps
4) Inclined bench press, 105lbs x 3 sets x 10 reps
5) Barbell pullovers, 55lbs x 3 sets x 10 reps
6) Dumbbell chest flys (inclined), 30lbs each x 3 sets x 10 reps
7) Bosu Ball push-ups, 5 sets x 10 reps
Abs:
8) Sit-ups, 3 sets x 15 reps
9) Leg raises, 3 sets x 10 reps
And, that was my day. My favourite part was when I was doing chest flys, set a dumbbell down, and watched it roll away. My first instinct was to look sad, and call after it, "So long, lamp!"
[180.2, a significant spike over yesterday's 177.6.]
That being said, while I'm enjoying my time with Jay immensely, I think it's incumbent upon me to make sure that I'm putting in enough gym time on my own so that our time together is spent fine-tuning and exploring new ground, instead of rehashing things that I should be practicing on my own.
Anyway, here's what happened at the gym today:
1) Warm up, elliptical, 10 minutes @ 154bpm
Chest:
2) Bench press, 135lbs x 3 sets x 10 reps
3) Declined bench press, 135lbs x 3 sets x 10 reps
4) Inclined bench press, 105lbs x 3 sets x 10 reps
5) Barbell pullovers, 55lbs x 3 sets x 10 reps
6) Dumbbell chest flys (inclined), 30lbs each x 3 sets x 10 reps
7) Bosu Ball push-ups, 5 sets x 10 reps
Abs:
8) Sit-ups, 3 sets x 15 reps
9) Leg raises, 3 sets x 10 reps
And, that was my day. My favourite part was when I was doing chest flys, set a dumbbell down, and watched it roll away. My first instinct was to look sad, and call after it, "So long, lamp!"
[180.2, a significant spike over yesterday's 177.6.]
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