Fresh Start [Forum Archive]

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Fresh Start

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Posted by: Pylon

OK...I've been slacking, but for good reasons.

As you may remember from my earlier posts, I've been pretty unhappy at work. I had started looking around, and had a few interviews that were fairly promising.

Well, the person who was running my department had decided that she didn't want me on her team anymore. (Probably to do with me being pretty open about what a poor choice she was for the job, and how she was causing more harm than good, a view shared by some of the execs.) Anyway, I was told I could find something else internally or take a severance package. I had two execs offer me spots on their team, so I wasn't to concerned. The wife wanted me to take the severance and get out of the company, given all the drama there and the poor business planning/results.

Well, while I was pondering, I found out that I was getting an offer from another company on a job I really wanted, so I took the severance and walked. That was a week and a half ago. I officially got the offer last night on the new job, and looks like I will be starting in April.

So, at the end of all that, I find myself with a couple of weeks off, time to get some things done around the homestead, a fresh start at a new job, and a renewed sense of purpose and energy. I've decided to spend the time between now and the new job hitting the gym hard and getting as prepped as I can.

With that in mind, I've been on the bike a little, played some racquetball, spent a little time in the pool, but nothing to strenuous. Got into the gym today to start off with the heavy work.

The plan is to stay with the Heavy Duty routine with an emphasis on cardio work.

TODAY
WU - run 1 mile (indoor track...no more treadmills if I can help it. The track is much easier for me. As it starts to warm up, I'm planning to do some morning runs as well.)

Pec Deck - 75x10, 120x7
SS Smith incline press - 70x10, 120x3

DB pullover - 50x10, 60x7
SS CG pulldowns - 6x10, 8x7 (it's a Cybex machine, so no idea what the actual weight is, just numbered plates. I hate those, but it's what's in the weightroom.)

Deadlift - 135x10, 185x7

Swim - 10 sprint laps (1/3 mile total) - these are done full tilt one way, easy the other.

Followed with some hot tub and steamroom time. Always welcome. Playing racquetball again tomorrow, if I have time plan to go in an run first.

Not a bad start. I'm looking to do a hard charge for the next three weeks.

Posted by: Archangel

Awesome, Congrats my Friend!!! Enjo the time off, HIT the gym and Best Wishes!!!

Posted by: katt

Glad you got the job you wanted.... it all comes around ...

Posted by: Triple Threat

Getting the job situation resolved must be a load off your mind. Good timing with the severance package, too.

Posted by: the other half

life can be so sweet. hope it keeps going that way for you.

Posted by: Irons77

Life is all good! Congrats Pylon!

Posted by: Pylon

Thanks all. Nice to be back and focused.

Posted by: soxmuscle

Good idea to take the new job, good idea to start fresh with your journal as well.

Following, as usual.

Oh and love the new avatar!

Posted by: SamEaston

Excellent news on all fronts Pylon!

It sure is nice to have you back

Posted by: Pylon

SM - Thanks, always a pleasure to have you along!

Sammie - Thanks a bunch. It's nice to feel wanted.

Posted by: Pylon

Got in a great racquetball game today, lasted about 90 minutes. Totally beat afterward.

Also, diet has been pretty clean to go with the extra workload.

Posted by: yellowmoomba

Welcome back

Posted by: Pylon

Thanks, Yella. Good to be back.

Posted by: Pylon

OK, finally got myself to weigh in this morning for the starting point. Tipped it right at 280 (kee-yikes).

Was inspired to crank out a 14 minute Tabata session on the bike to start the day.

Posted by: SamEaston

Good on you though - hey, we all gotta start somewhere

Posted by: Pylon

Thanks Sammie. I just hate to give back all the progress that had been made. Oh well...

Posted by: Pylon

Lifting day again.

WU - bike, 5 min

Leg Ext - 110x10, 150x10
SS Leg Press - 200x10, 300x10

Calf Press - 180x20, 360x20

1 mile run - 14:02 (yeah, still slow, but shaved 12 seconds off the last time I kept track, which was about a month ago)

Two things, for the record. First, that is 4 straight days of workouts of some form. Second, I have run the mile more times this week than my entire time in high school (run, not run/walk). How many people can say that? Huh? Huh? Hooray for small victories.

Posted by: SamEaston

Quote:

Originally Posted by Pylon

Leg Ext - 110x10, 150x10
SS Leg Press - 200x10, 300x10

Calf Press - 180x20, 360x20

1 mile run - 14:02 (yeah, still slow, but shaved 12 seconds off the last time I kept track, which was about a month ago)

Two things, for the record. First, that is 4 straight days of workouts of some form. Second, I have run the mile more times this week than my entire time in high school (run, not run/walk). How many people can say that? Huh? Huh? Hooray for small victories.

Excellent job Pylon - 4 days in a row?? Thats amazing. You sure have turned over a new leaf

Posted by: b_reed23

glad to see ya Py!!

Posted by: Pylon

Heya Billie!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Lifting day again.

Two things, for the record. First, that is 4 straight days of workouts of some form. Second, I have run the mile more times this week than my entire time in high school (run, not run/walk). How many people can say that? Huh? Huh? Hooray for small victories.

Back with a vengeance I see.

Posted by: Pylon

Happy Opening Day everyone!!!

wu -bike, 5 min

db lat raise - 15s x 10, 20s x 10

bo db rows - 25s x 10, 30s x 10

standing bb curls - 50 x 10, 70 x 10

tri pushdowns - 120 x 10, 140 x 10
SS dips - bw x 2 + 3 negs, bw x 5 negs

run - 1 mile, 13:17 (:55 off previous time) - pr, I think

I forgot my mp3 player, so I wasn't sure how the running would go. Apparently the extra weight of it was holding me back.

(I'll claim a pr on it, since it's the best time I've tracked. Still slow, but getting better. Probably because I didn't do it right after a leg w/out.)

Posted by: the other half

dont you hate not having your music. i always get some dumb song stuck in my head that wont go away. and that makes for the longest 45 minutes of cardio.

way to stick with it, and we expect to see another "pr" on the next run.
maybe take the hat and socks off. that will cut down on the wind resistance and save you a few seconds.

Posted by: Pylon

I'm running inside on a track, at least until it gets nice out, so no hat. But the pants might have to go...

The track is a small one (18 laps/mile), which I think helps. I'll be interested to see what happens when I move outside. But no more treadmills if I can help it. Even if I could have been watching the game...

Posted by: the other half

i think i would get dizzy on a track that small.

Posted by: nadirmg

i hear ya on the cardio... if i don't have my music cardio isn't going to happen. lookin' good with the negs, bro!

Posted by: Pylon

Thanks. I had to choose between those and assisted. I took the negs because some asshat was using the assist machine...not for dips, just to rest on, I guess, 'cause I never saw him working.

And since I was doing SS, he of course moved over to rest on the regular dip station. I gave him a dirty look after the second set of tri presses. He moved. :laughed:

Posted by: b_reed23

lookin good Py...you gonna be a regular runner??

Posted by: Pylon

Nope...I will likely always be an irregular runner...

Posted by: soxmuscle

Happy Opening day.

Keep up the good work.

Posted by: katt

Nice to see your workouts again - I missed those..

ummm.. we need some music in here..

Posted by: katt

YouTube - Missy Elliott - Ching-A-Ling

Posted by: Gazhole

Little late, but congrats on the new job! I've been there when you're in a job you hate for whatever reason, good on you for getting out of there

Good workouts, too!

Posted by: Pylon

Hey, thanks for the tunes!

Got in a morning gym trip today. Did a 1 mile run (12:32 - PR, :45 sec off previous best...which was yesterday), plus 10 lap sprints in the pool. Good times...

Posted by: b_reed23

things are cookin in here!!

Posted by: Triple Threat

Are you planning on playing softball again this year?

Posted by: Pylon

Thanks Billie....actually, I'm about to start cooking dinner. (Venison chili...mmm...)

Trips - I think my softball career is on hold. The new job will have me traveling quite a bit, so I can't commit to a team. Time to work on my golf swing!

Posted by: countryboy

Travel for work...

Working on the golf swing...

Venison Stew ....

Life is good in here!

Good luck with the new job..

Posted by: the other half

enjoy all of the above.

Posted by: Pylon

Quick trip to the gym this morning, just to run. 1 mile time today was 11:38, a new PR, :54 faster than previous PR from yesterday.

If my calculations are correct, based on the speed increases from day to day this week, I will break the world's record next Thursday, and the sound barrier the day after that. Should be fun!

Seriously, the time improvements are more about endurance than anything. My goal is to get under 10 min (I know, not that impressive, but would be a big breakthrough for me) and then start stretching out the distance.

Posted by: the other half

hey, you have to have a goal. and there is nothing wrong with the one you have. next thing you know you will be doing organized runs.

Posted by: b_reed23

if I tried to run a straight mile right now I would probably die of lack of air...my nose clogs up while running....do they make anything to help with that?? Nasal strips fall off once I start to sweat

Posted by: katt

Quote:

Originally Posted by Pylon

Quick trip to the gym this morning, just to run. 1 mile time today was 11:38, a new PR, :54 faster than previous PR from yesterday.

If my calculations are correct, based on the speed increases from day to day this week, I will break the world's record next Thursday, and the sound barrier the day after that. Should be fun!

But seriously,, 11:38 for a mile is great!! Much faster than I can run! jb!

Weren't you going to do a cookbook back when???

Posted by: Pylon

Yeah...since I'm off work, you'd think I could work on that...

Gym day...

WU - run @ 1/2 mile (more on this later)

Leg ext - 190 x 6
SS squats - 185 x 6

calf press - 450 x 20

Swim - 10 lap sprints

So I intended to do a full mile, but lost count of laps. The track is elevated and circles the gym, and some asshat was doing medicine ball throws from the gym floor to the track (with someone there to catch them). The problem is that it is a fairly narrow track, so he was taking up a lot of room, even though they would wait until people passed before throwing. It just struck me as kind of intrusive, and I lost count on lap 7 or 8, so I called it a day and went to lift.

I'm starting to get to use the heavier weights, having sighted in a little on my HIT lifts. Should be good times moving forward.

Also weighed in, down a couple of pounds from last week. I need to reign in my diet a little bit, which will be the next part of work moving forward.

Posted by: Fitgirl70

Are you working on a cookbook Py? SA-WEEEET

Posted by: Pylon

No, I said I should be working on it. Then again, there's a lot of stuff I should be working on...

Posted by: Pylon

Second workout today, did 45 min on the bike.

Posted by: the other half

i swear the diet is the hardest part. it kills me.

Posted by: Fitgirl70

The diet IS THE hardest part!

It drives me craaazy (<--you gotta sing Crazy by Britney Spears)

Posted by: Pylon

Quote:

Originally Posted by Fitgirl70

It drives me craaazy (<--you gotta sing Crazy by Britney Spears)

No....no I don't...

Posted by: Pylon

No gym this morning. Fighting off a chest cold, going to give it some rest. Might hit the bike later, we'll see how I feel.

Posted by: b_reed23

Quote:

Originally Posted by Pylon

No....no I don't...

......

Posted by: countryboy

Diet? What diet? I didn't sign up for any diet.... I want my money back...

:-)

Posted by: Archangel

Sorry your under the weather my Friend, hope you have a speedy recovery!!!

Posted by: Pylon

Hey Archie! Feeling much better, as a matter of fact....

WU - run 1/2 mile (5:37)
WU - pec deck - 75 x 10

Pec deck - 150 x 10
SS smith incline - 140 x 1

DB pullover - 60 x 10
SS CG pulldowns - 8 plates x 10

deadlifts - 185 x 10

Still not happy about the weights, but they will get back in time.

Went to see a screening of Street Kings after. Pass. If I had paid for my ticket, I would have wanted the cash back.

Posted by: boilermaker

hey py!!! baseball season again!

Posted by: b_reed23

those are DAMN good weight for super sets!!

whens the next mile run?

Posted by: SamEaston

Still looking good in here Py!

Running kills me, honestly. I have so much admiration for people who run for any amount of time. I think it was years of doing a non-weight bearing sport (rowing) that makes my knees cry out when i so much as break into a jog! Honestly, my heart starts to race as soon as i step on a treadmill, it's like

are you doing?

Posted by: nadirmg

curious about the pictures in your profile. you've got the 'before' picture but no 'after' picture.

wow! 125 on the pec deck? *low whistle* i think my pecs would tear off my ribcage if i tried even half that much!

Posted by: Pylon

Boiler - Always a good time. Good to see you!

Billie - It was this morning, as a matter of fact. Got it in 11:51, 13 seconds slower than my last run, which is fine. Still under 12 minutes.

Sammie - Really? I guessed from your journal title that you were all about the running. Shame on my, I guess.

Nad - I had after pics up, but they were older ones. I need to get a current one up. The "before" was 2002, I think. I'll try to get something current added soon.

Posted by: b_reed23

nice times on the running Py!! you've been a real motivator for me lately

Posted by: Pylon

Quote:

Originally Posted by b_reed23

nice times on the running Py!! you've been a real motivator for me lately

Glad it's helpful to you!

Posted by: Archangel

Heavy Duty Pylon!!! I'm lovin it my Friend!!! Those are respectable #'s imo, not alot of people understand the meaning behind pre-exhaust!!! Keep at it BRother pylon, your doin awesome!!! Glad your feelin better!!!

Posted by: the other half

good job on the runs, i was thinking i mighthave to take it up also this summer.

but that is only because they are going to put in a dairy queen about a mile from our house. and i know katt will only let me have a blizzard if i run down and back.

Posted by: Pylon

Quote:

Originally Posted by Archangel

Heavy Duty Pylon!!! I'm lovin it my Friend!!! Those are respectable #'s imo, not alot of people understand the meaning behind pre-exhaust!!! Keep at it BRother pylon, your doin awesome!!! Glad your feelin better!!!

Thanks, Archie. But you know how it is. The numbers are never big enough.

I've been checking out Crossfit training (anyone who reads M&F knows why). I dig the fact that they post a workout each day for you to complete, sometimes for time, sometimes for reps. I might start to tinker with it a little.

Anyone tried it?

Posted by: Pylon

Quote:

Originally Posted by the other half

good job on the runs, i was thinking i mighthave to take it up also this summer.

but that is only because they are going to put in a dairy queen about a mile from our house. and i know katt will only let me have a blizzard if i run down and back.

That sounds fair. We have a frozen custard place down the road about 2 miles. I think if I ran it I would be ok with eating the custard. No idea how I would get home, though

Posted by: b_reed23

...get 2 custards/blizzards, and try to get home before it melts

Posted by: Pylon

Quote:

Originally Posted by b_reed23

...get 2 custards/blizzards, and try to get home before it melts

Yeah...I've got a ways to go before I'm fasts enough for that.

Posted by: Pylon

Trying out the crossfit work today. Did the baseline test:

400 m run
40 bw squats
30 sit ups
20 push ups
10 pull ups

The idea is to time yourself for completion once a month to measure progress. My time was 9:18 (I'm happy just to be under 10 minutes.) My push up ROM wasn't the best, and I used max assist on the pull ups. (They recommend jump pull ups, but I didn't have a spot to do them. It was really crowded for some reason.)

So, plenty of room to improve. Since the HIT doesn't take that long, I plan to do the Crossfit WOD (workout of the day) to go with the lifting. SHould be interesting.

Posted by: boilermaker

Quote:

Originally Posted by Pylon

Yeah...I've got a ways to go before I'm fasts enough for that.

if that is a Ted Drewes, I'd advise running PAST it, PY!

Posted by: Pylon

Quote:

Originally Posted by boilermaker

if that is a Ted Drewes, I'd advise running PAST it, PY!

I don't know...if it gets me to run 4 miles, how bad could it be?

Posted by: Archangel

Ted Drewes!!! Your killin me my Friend, LOL!!! That looks like a interesting combo Brother Pylon, I'll be watching closely!!!

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

I haven't, but there's one guy at the gym who has tried it. He actually enjoys it, the sicko.

Posted by: Pylon

People who get into it seem to really love it. It's brutal stuff from what I can see, but they are very big on scaling the work back to fit your level. I'm interested to see where it leads.

Posted by: b_reed23

sounds interesting...I'll be following!

Posted by: SamEaston

Quote:

Originally Posted by Pylon

Trying out the crossfit work today. Did the baseline test:

400 m run
40 bw squats
30 sit ups
20 push ups
10 pull ups

The idea is to time yourself for completion once a month to measure progress. My time was 9:18 (I'm happy just to be under 10 minutes.) My push up ROM wasn't the best, and I used max assist on the pull ups. (They recommend jump pull ups, but I didn't have a spot to do them. It was really crowded for some reason.)

This sounds very cool indeed. I actually paid for a subscription to M&F but they havent sent me my 1st magazine yet

They took the money out of my account over 1 month ago

I'm in too Py!

Posted by: Pylon

Gym day...

I was supposed to be lifting today for HD, but have decided to take the leap with crossfit. One of the comments I read was a guy who said his only goal was to finish each WOD (workout of the day), no matter how long it took. Some are for time, some are for load (like today). But I was very excited to see what the WOD would be, so I took that as a sign that I should give it a go.

WU (program standard) - 3 circuits
samson stretch (10 sec ea side)
OH squat (15lb) x 10 (supposed to use a broomstick, but couldn't find one, so I grabbed the lightest BB)
sit ups x 10
back ext x 10
pull up x 10
dips x 10 (the last 2 were on max assist, @110lbs)

Deadlifts
185 x 1
235 x 1
245 x 1
255 x 1
275 x 1
285 x 1
300 x 1 - PR (I think. I can't remember breaking 300 before)

Posted by: nadirmg

pypy, nice deads, man! why only 1 rep though?

Posted by: Pylon

That's what the WOD called for.

Posted by: Triple Threat

Quote:

Originally Posted by nadirmg

pypy, nice deads, man! why only 1 rep though?

It's the best way to test your 1RM.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

have decided to take the leap with crossfit. One of the comments I read was a guy who said his only goal was to finish each WOD (workout of the day),

Since you're working out in the morning, does this mean you now have morning WOD?

Posted by: countryboy

Pylon,

Checked out your photos... come a long way. Good Job!

Thanks for the info on HIT / HIIT...!

Posted by: nadirmg

holy smokes, dude! you made some serious progress!!

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Since you're working out in the morning, does this mean you now have morning WOD?

I prefer to think of it as blowing my WOD early...

Posted by: Pylon

Quote:

Originally Posted by countryboy

Pylon,

Checked out your photos... come a long way. Good Job!

Thanks for the info on HIT / HIIT...!

Happy to help! It's a great way to compress a lot of working into a small timeframe.

Posted by: Pylon

Quote:

Originally Posted by nadirmg

holy smokes, dude! you made some serious progress!!

Actually, I gave some of it back. Topped at 350 (in the pic), got down to 240, now at 278.

Posted by: Gazhole

Hey dude! Workouts look really interesting, what program are you doing? One of your own?

Kudos on the progress btw

whats your overall goal?

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Hey dude! Workouts look really interesting, what program are you doing? One of your own?

Kudos on the progress btw

whats your overall goal?

Thanks, Gaz. I'm following the Crossfit workouts right now. I saw the article in M&F and it caught my eye. You can read about it at Welcome to CrossFit: Forging Elite Fitness.

Overall goal? Um....well, I guess getting back to 240 is the first one. I'd love to see 200 some day, but 220 might be more realistic.

Posted by: Fitgirl70

Quote:

Originally Posted by Pylon

Well, that's an interesting workout. I might have to try that one on one of my off days

Posted by: b_reed23

the workout does look interesting....but it's only been one day....I'll be interested to see how an entire week looks

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Ah, cool! I've heard of Crossfit. Double D was big into that last time i spoke to him! We do similar stuff in Muay Thai, big circuits and non-stop explosive cardio and stuff like that. Its killer, no doubt about that!

And i think all those goals are realistic and acheivable, it just takes longer to get there, lol.

Posted by: SamEaston

Quote:

Originally Posted by Pylon

WU (program standard) - 3 circuits
samson stretch (10 sec ea side)
OH squat (15lb) x 10 (supposed to use a broomstick, but couldn't find one, so I grabbed the lightest BB)
sit ups x 10
back ext x 10
pull up x 10
dips x 10 (the last 2 were on max assist, @110lbs)

Deadlifts
185 x 1
235 x 1
245 x 1
255 x 1
275 x 1
285 x 1
300 x 1 - PR (I think. I can't remember breaking 300 before)

That is totally excellent

Posted by: Pylon

WOD for the day - REST! Woo hoo!!!

Have some nice DOMS all over from yesterday, but nothing crippling. The weather is nice, but I haven't headed out yet. My parents are in town, and are visiting right now. They are headed to my sister's this afternoon, so I might use my off day to head to the park for a run while the sun is shining.

Posted by: Scarface30

looking great in here Py. excellent job on the new job. I bet that must be a load off, huh?

that crossfit on the previous page looks interesting too, a great way for cardio/resistance training by the looks of it.

are you watching any playoff hockey? too bad the Blues didn't get in, Boyes had a hell of a season! I was freaking when the Sens just squeaked in, but they're in for a hard series against the Pens with no Alfreddson or Fisher! hopefully Jersey will be able to win their series again the Rangers.

Posted by: Archangel

Awesome Deads my Friend!!! Best wishes on the new routine!!! How you feel about gettin some sushi in the near future???

Posted by: Pylon

Quote:

Originally Posted by Scarface30

looking great in here Py. excellent job on the new job. I bet that must be a load off, huh?

that crossfit on the previous page looks interesting too, a great way for cardio/resistance training by the looks of it.

are you watching any playoff hockey? too bad the Blues didn't get in, Boyes had a hell of a season! I was freaking when the Sens just squeaked in, but they're in for a hard series against the Pens with no Alfreddson or Fisher! hopefully Jersey will be able to win their series again the Rangers.

Yeah, the Blues totally collapsed at the end of the year. Could cost Murray his job.

Posted by: Pylon

Quote:

Originally Posted by Archangel

Awesome Deads my Friend!!! Best wishes on the new routine!!! How you feel about gettin some sushi in the near future???

Sounds great, Arch. Are you still in Westport?

I'm starting my new job on Wednesday. I'll be up at 270 and the Rock Road. We'll have to work something out!

Posted by: Archangel

Quote:

Originally Posted by Pylon

Sounds great, Arch. Are you still in Westport?

I'm starting my new job on Wednesday. I'll be up at 270 and the Rock Road. We'll have to work something out!

Yes Sir, still in westport!!! We'll have to get together sometime, this coming week is hectic, so not sure when, but we will get together!!!

Posted by: nadirmg

py - i agree with AA and sam. nice work on the dead lifts!!

man, you get to hang out with AA???! lucky

Posted by: countryboy

Did I hear Sushi??

MMMmmmm....

Posted by: Pylon

Arch - Sounds good. I'm sure I'll be booked up for the next couple of weeks as I get settled in, but we'll figure something out.

nad - Says you. You've never had to pick up a lunch tab with him.

CB - No doubt. Love the stuff.

Posted by: Pylon

Missed the WODs last two days. Have had company for the weekend, which clogs up the schedule. Will be back on track tomorrow.

Posted by: boilermaker

wods of day were - Rest and Recline, lol

Posted by: b_reed23

nothing wrong with a little rest and recline...that's what I did ALL day Saturday, I never got off the couch

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

that's what I did ALL day Saturday, I never got off the couch

Posted by: countryboy

BACK TO WORK!

ALL OF YA!

Posted by: Pylon

Back to work....

WU (program standard) - 3 circuits
samson stretch (10 sec ea side)
OH squat (15lb) x 10
sit ups x 10
back ext x 10
pull up x 10 (-110 lbs)
dips x 10 (-110 lbs)

WOD - Single hang power cleans
1 x 105
1 x 115
1 x 145
1 x 145
1 x 145
1 x 115
1 x 115

Dropped the weight at the end to try to really get the form down. I've never felt real comfortable with these, so it's good to get the work in. On the heavy ones I'm sure my form was complete crap so I unloaded my ego from the bar (which weighs 30 lbs, as it turns out.)

Make up WOD (yesterday) - Quarter Gone Bad (I have no idea how they come up with these names)

5 circuits - supposed to be 15 seconds of each with 45 sec rest in between. I opted to go for reps on the thrusters, then match those reps on the other moves.

DB thrusters (25s) pull ups (-110), burpees
Rnd 1 - 7 reps each
Rnd 2 thru 5 - 6 reps each

Tomorrow is a scheduled off day, but I have one more WOD to make up. The weather looks to be nice, so I hope to be running outside.

Posted by: nadirmg

cleans, huh? i did some 60lb cleans the other day. first time i ever tried them. still too scared to do any hangs with 'em because of my shoulder.

you're right, though. they will drop the ego down a couple notches

Posted by: Pylon

No doubt. That move does not come naturally for me.

I also forgot to mention I was chased out of the rack (but in a very polite way) by another lifter. I chased him out first (he had finished his squats), so no big deal. But I did lose a little respect for him when he racked up for BO rows...in the cage. I mean, seriously? A whole empty gym, and you gotta do those here?

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

I was chased out of the rack (but in a very polite way) by another lifter. I chased him out first (he had finished his squats), so no big deal. But I did lose a little respect for him when he racked up for BO rows...in the cage. I mean, seriously? A whole empty gym, and you gotta do those here?

He can't DL what he's rowing?

I always start my rows from the floor.

Posted by: countryboy

Quote:

Originally Posted by Pylon

Back to work....

WU (program standard) - 3 circuits
samson stretch (10 sec ea side)
OH squat (15lb) x 10
sit ups x 10
back ext x 10
pull up x 10 (-110 lbs)
dips x 10 (-110 lbs)

WOD - Single hang power cleans
1 x 105
1 x 115
1 x 145
1 x 145
1 x 145
1 x 115
1 x 115

Dropped the weight at the end to try to really get the form down. I've never felt real comfortable with these, so it's good to get the work in. On the heavy ones I'm sure my form was complete crap so I unloaded my ego from the bar (which weighs 30 lbs, as it turns out.)

Great job!!

I never did "cleans" of any sort... Will need to see about those .. some day.

Posted by: b_reed23

great workout Py!!! I registered for my 5k yesterday...you sign up for yours yet??

Posted by: SamEaston

Quote:

Originally Posted by Triple Threat

He can't DL what he's rowing?

I always start my rows from the floor.

Exactly - that seems a bit weird.

Nice job on the Hang Cleans Py, they look very tough and im yet to try them. Maybe some day

Posted by: Pylon

Quote:

Originally Posted by b_reed23

great workout Py!!! I registered for my 5k yesterday...you sign up for yours yet??

Not yet. When is yours?

Posted by: boilermaker

Hey PY! Same weekend as yours, remember????

Posted by: Pylon

There are a lot of options here. I want to be sure of hers before I settle on mine.

Posted by: DeadBolt

lookin good in here bud grats on the PR!

Posted by: Scarface30

Quote:

Originally Posted by Pylon

I also forgot to mention I was chased out of the rack (but in a very polite way) by another lifter. I chased him out first (he had finished his squats), so no big deal. But I did lose a little respect for him when he racked up for BO rows...in the cage. I mean, seriously? A whole empty gym, and you gotta do those here?

I usually do my bentover rows at the squat cage, but that is only because on a given day in my gym, there are more people using the bench press than the squat rack. that and there are no single barbells laying around.

nice workout above Py

, I've just introduced hang cleans a little while back and I am really enjoying them. a definite all around great movement.

Posted by: b_reed23

Mine is on May 10th

I wish we had more 5ks in our area!

Posted by: the other half

weights are looking good. have fun with your run. all you running freaks in here these days. might as well just open up a new thread that is just for running talk. dammit this is IRONmagazine.

Posted by: boilermaker

Quote:

Originally Posted by the other half

weights are looking good. have fun with your run. all you running freaks in here these days. might as well just open up a new thread that is just for running talk. dammit this is IRONmagazine.

personally, i loathe running toh. i'm searching for cardio that is easy, lol

Posted by: b_reed23

well, it doesn't come naturally for me, that's what makes me feel good about doing it..and it benefits Relay for Life...two birds with one stone

Posted by: Pylon

Hey all -

Been away, tied up with the new job. So far, so good. Also, still sore from Tuesday's workout, so the rest has been good.

Billie, I will have to see about the 5k date. We are supposed to go to Chicago that weekend, so I might have to push mine back. I'll find out.

Also, Archie sent me a note that he will be away dealing with some family stuff for a bit. Keep him in your thoughts!

Posted by: boilermaker

hope all is good with archie. Hey, you doing any traveling with that new job?

Posted by: nadirmg

good luck with the new job, bro!

Posted by: SamEaston

Quote:

Originally Posted by b_reed23

well, it doesn't come naturally for me, that's what makes me feel good about doing it..and it benefits Relay for Life...two birds with one stone

if i was doing it, it would be more like 'one fat bird carrying an extra stone' ... lol

Hope you're enjoying your new job Py!

Posted by: Scarface30

good luck with the job stuff Py

you better be watching those playoffs too!

lol. I have no reason to watch anymore

...Jersey and Ottawa are both out...well, I guess I'll cheer for the hometown boy...go Crosby!

Posted by: Pylon

Hey all-

Job is going well so far. I am in Atlanta this week to sit in on an all week event. I'll try to fill you all in more on what I am doing when time permits...and as I figure it out.

Hope all are well. I will try to get caught up tomorrow nite...

Posted by: b_reed23

Hi Py...hope all is well!

Posted by: nadirmg

good luck in Atlanta, bro!

Posted by: boilermaker

guess atlanta answers the traveling question, huh?

Posted by: Fitgirl70

Good luck in Hot Lanta....what's the weather there?

Can't wait to hear about your job!!

Posted by: Pylon

Billie - The day was good. Then I got to see your new avi. Now it's better.

Nad - Thanks!

Boiler - Yup. Didn't take long.

Fitty - 80 and sunny so far. I'll take it!

Didn't sleep last night (about 3 hours total). Never sleep well on the first night. Did a quick Tabata on the bike this morning. Not too bad.

Posted by: the other half

go,go,go. that's all you do.

you need to stop and relax for a few days.
good luck with everything.

Posted by: b_reed23

been running any??? I was suppose to run yesterday, but STILL had DOMS in my calves from this weekend, I bet I walked at least 5 miles a day...the swap meet alone was 3 acres

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Didn't sleep last night (about 3 hours total). Never sleep well on the first night.

I don't sleep well on the last night of a trip when I have to catch a plane early the following morning. It's as if I have an inner alarm clock that keeps going off to make sure it still works. 2:00 am. Check. 2:15 am. Check.

Posted by: Pylon

Quote:

Originally Posted by the other half

go,go,go. that's all you do.

you need to stop and relax for a few days.
good luck with everything.

Dude, I was off work for like a month. I am glad to be going again!

Posted by: Pylon

Quote:

Originally Posted by b_reed23

been running any??? I was suppose to run yesterday, but STILL had DOMS in my calves from this weekend, I bet I walked at least 5 miles a day...the swap meet alone was 3 acres

No running, but I've been eating like a pig, so I might try to run in the morning. There is a nice 1.1 mi loop right outside.

BTW, I won't be doing the 5k on the 10th. We are on vacation in Chicago that weekend, and I have been told I cannot run one there. I'll try to find one the next weekend instead.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Yup, I get that too.

Posted by: b_reed23

what kind of stuff you plan on doing in Chicago...you were just off work for a month, and you need a vacation???

Posted by: Pylon

Our niece is graduating from Loyola, so we are going up for that. While we're there, we're taking the boys to navy pier, shed's aquarium, and that kind of stuff. Haven't really planned it out yet.

Posted by: countryboy

Hey there....

Posted by: Scarface30

how's everything going Py? sounds like that'll be a nice little trip!

Posted by: Archangel

Hope you have a safe trip my Friend, ALL is well in Archland (Thank GOD) things are looking up, thanks for being there my Friend!!!

Posted by: Pylon

Hey all -

Back from ATL. Good trip, but too much food, not enough movement.

Had a great weekend (other than dealing with a sick child). Got to meet Alton Brown at a book signing. (And yes, he's just as funny and likable in person.)

Also, got back into the gym today, to go along with a clean diet.

WU - circuit x 3
Samson stretch (10 sec ea side)
OH squat - 12lb x 10
sit ups - bw x 10
back ext - bw x 10

BB Thrusters (in case you don't know, it's a front squat with a shoulder press at the end)
10 x 45lb
1 x 95
1 x 115
1 x 145
1 x 155
1 x 165 PR

1 x 165
1 x 175

Cheap PR...haven't done them before. Got 175 up 80% up, but couldn't lock out. My shoulder and knee both were barking a bit, but they feel ok.

I'll try to get caught up with everyone later!

Posted by: yellowmoomba

Nice work on the Thrusters

Posted by: b_reed23

thrusters...cool, I may have to give those a shot one day

Posted by: countryboy

Good trip = too much food + lack of movement

Good job on the workout...

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

BB Thrusters (in case you don't know, it's a front squat with a shoulder press at the end)
10 x 45lb
1 x 95
1 x 115
1 x 145
1 x 155
1 x 165 PR

1 x 165
1 x 175

Cheap PR...haven't done them before. Got 175 up 80% up, but couldn't lock out. My shoulder and knee both were barking a bit, but they feel ok.

A cheap PR is better than no PR at all.

Posted by: Pylon

Thanks all!

Today's WOD - 5K run. Finished in 47:50. Slow, but my main goal was to go without stopping, which I did. My legs were stiff from the thrusters, and I haven't run in about two weeks, so I'll feel this for a while, I'm sure.

Posted by: boilermaker

hey py, good to see ya back at it!

Posted by: Pylon

Thanks, Boiler. I....um....I can't move my legs....

Posted by: Archangel

That was a Solid w/o BRother Pylon, thrusters are very interesting, Looks like your doin just fine my Friend!!!

Posted by: b_reed23

Quote:

Originally Posted by Pylon

Thanks, Boiler. I....um....I can't move my legs....

are they numb, or have you got DOMS??? I would do anything for a little numbness in my legs right now

Posted by: Scarface30

thrusters, huh? sounds interesting to say the least!

great workout though Py

Posted by: Gazhole

Damn, that workout was awesome

Hows it going, Py?

Posted by: Pylon

Quote:

Originally Posted by b_reed23

are they numb, or have you got DOMS??? I would do anything for a little numbness in my legs right now

I concur. This sucks. (But in a good way.

)

Posted by: Pylon

Quote:

Originally Posted by Scarface30

thrusters, huh? sounds interesting to say the least!

great workout though Py

Thanks Scar! Go Pens! (Yes, I've adopted them as my rooting interest for this year....which I'm sure means they will collapse and not make it out of this round.)

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Damn, that workout was awesome

Hows it going, Py?

Other than a bad case of the jimmy legs, all is well, thanks.

If you liked that w/out, wait until you see today's.....

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Other than a bad case of the jimmy legs, all is well, thanks.

If you liked that w/out, wait until you see today's.....

Bring it on

Glad to hear things are good, though!

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Thanks Scar! Go Pens! (Yes, I've adopted them as my rooting interest for this year....which I'm sure means they will collapse and not make it out of this round.)

3-0 up on the Rangers...I don't think the Rangers are coming back now. especially the way Fleury and Malkin are playing, let alone Crosby, Hossa and Gonchar there for backup!

Posted by: Pylon

Quote:

Originally Posted by Scarface30

3-0 up on the Rangers...I don't think the Rangers are coming back now. especially the way Fleury and Malkin are playing, let alone Crosby, Hossa and Gonchar there for backup!

They are fun to watch, no doubt. I will be acquiring one of the powder blue jerseys from the classic at some point.

Posted by: Pylon

Gym time....

WU - bike, 5 min (just to try to get my legs to move again)

Today's WOD -

65lb thrusters x 10
SS bw pullups x 10

Repeat for 20 minutes.

Yeah, you read that right.

I got through 6 circuits. I was doing jump pull-ups, partially because I am still on pullup welfare and partially because getting back and forth to the assist machine would be a pain in the ass. I found that they aren't much easier overall. They turn into a plyometric move, and it takes a lot out of you.

Stack that on top of the heavy thrusters and running the last two days and you can see why this program is pure evil. But in a good way.

Posted by: Gazhole

Thats ridiculous, lol. Really good job!

Is this a program of your own hellish design?

Posted by: Pylon

No, I would never plan to do this kind of thing to myself. This is the Crossfit program.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

No, I would never plan to do this kind of thing to myself. This is the Crossfit program.

Awesome though, it seems to be working for you!

Posted by: Pylon

If by "working" you mean "crippling" then, yeah, it's working great.

Posted by: nadirmg

looking like you're giving yourself a beating in here man

!!!

holy crap! those BB thrusters look insidious!!

Posted by: thewicked

haha WHOA! way to kick your own ass man!

At Large Nutrition - ETS – Extreme Training Support

...and best shit for DOMS on the market EVER!

Posted by: b_reed23

lookin great in here Py!!! How is the weight loss progress coming along??

Posted by: Pylon

Quote:

Originally Posted by nadirmg

looking like you're giving yourself a beating in here man

!!!

holy crap! those BB thrusters look insidious!!

Yes, they suck. Way harder than I thought.

Posted by: Pylon

Quote:

Originally Posted by thewicked

haha WHOA! way to kick your own ass man!

At Large Nutrition - ETS ï¿½ Extreme Training Support

...and best shit for DOMS on the market EVER!

Why would you want to get rid of the DOMS?

Posted by: Pylon

Quote:

Originally Posted by b_reed23

lookin great in here Py!!! How is the weight loss progress coming along??

Um....yeah....I'll get back to you on that, k?

Posted by: boilermaker

just checking in!

Posted by: Pylon

Right back atcha!

Posted by: Triple Threat

Quote:

Originally Posted by b_reed23

I would do anything for a little numbness in my legs right now

Anything?

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

No, I would never plan to do this kind of thing to myself. This is the Crossfit program.

I've read some of their workouts.

Posted by: countryboy

Great job on the workout...

Posted by: Archangel

My hats off to ya BRother Pylon!!! Lookin good my Friend!!!

Posted by: Scarface30

that is one sick superset Py...and for 20 minutes nonetheless!

Posted by: boilermaker

seen this yet, py?

CrossFit Exercises

Posted by: b_reed23

Where are ya PY?????

Posted by: Pylon

Hey all -

Just got back from our Chicago trip. Had a great time, but came home to find the storms broke one of our trees in half. It missed the house by a foot or two, but did manage to rip the electric box off the house.

The power is still on for the most part, but there are a couple of loose wires outside (according to the Ameren guy). So we have to find an electrician to come out and put it back together. The only things not working are the kitchen, dining room and basement lights. Oh, and the furnace. So it was @ 60 in the house last night. The wife stayed with her parents with the boys, I stayed at the house. (After four days in a hotel, I was ready for some alone time anyway.)

So after eating like a pig all weekend, I'm ready to get back in a stable routine again. So far today all is well.

Hope everyone is doing great. I'm adding a pic that was taken of me and Mickey by a random stranger in the park (who was then kind enough to ask for my email address and send it to me).

Posted by: b_reed23

what an awsome pic!! how cold was it when ya'll went?

Posted by: boilermaker

good to see ya back, py!

Posted by: Archangel

Glad your back my Friend, awesome pic too!!!

Posted by: Pylon

Thanks all!

Kept it clean yesterday. Even got in some lumberjack time on the tree in my yard.

So on to today...which is all that matters, right?

Diet - clean
Gym - Sprint training - 90 meter sprints/walk back x 10

Why 90? The track at the Y is 18 laps/mile, which is 90 meters. I figured that was good enough for me.

Glad to get through them. Was really gassed by the end, which is kind of sad, really. But hey, got my work in!

Posted by: Pylon

Quote:

Originally Posted by boilermaker

seen this yet, py?

CrossFit Exercises

This is the site I've been using for the workouts. (Today was a rest day, hence the sprints.) I love the video lists for explaining some of the moves. Gold, even if you aren't doing crossfit.

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Hey all -

Just got back from our Chicago trip. Had a great time, but came home to find the storms broke one of our trees in half. It missed the house by a foot or two, but did manage to rip the electric box off the house.

The power is still on for the most part, but there are a couple of loose wires outside (according to the Ameren guy). So we have to find an electrician to come out and put it back together. The only things not working are the kitchen, dining room and basement lights. Oh, and the furnace. So it was @ 60 in the house last night. The wife stayed with her parents with the boys, I stayed at the house. (After four days in a hotel, I was ready for some alone time anyway.)

So after eating like a pig all weekend, I'm ready to get back in a stable routine again. So far today all is well.

Hope everyone is doing great. I'm adding a pic that was taken of me and Mickey by a random stranger in the park (who was then kind enough to ask for my email address and send it to me).

do I see a Team Canada jersey?!? you sure know how to pick 'em Py! props to you on that!

great pic of you and your son though Py, very nice of that person to email it to you!

Posted by: katt

Nice pic Py.... Wow, you know I just got a look at your updated photos... you sure have made amazing progress!!! Way to go!!

Posted by: Pylon

Quote:

Originally Posted by Scarface30

do I see a Team Canada jersey?!? you sure know how to pick 'em Py! props to you on that!

great pic of you and your son though Py, very nice of that person to email it to you!

I've got a pretty good stash of jerseys, mostly from my days of traveling to Edmonton when the exchange rate was very favorable. I have 3 Blues (home, away, and the old blue and red home), Oilers (3rd), Leafs home, Habs away, Nordiques home, one from Kiev, Sabers home (the black with the giant bull's head on the front), and the Team Canada in the pic. That one is my favorite, to be sure.

The only one with a name on it is the Sabers. I couldn't resist have SATAN put on it.

Posted by: Pylon

WOD - Deadlift singles

WU - bike, 5 min
WU - DL - 45x10

185 x 1
235 x 1
275 x 1
295 x 1
315 x 1 PR
335 x 1 PR
350 x 1 PR

Previous best was 305. I chalk this up to getting more comfortable and confident on the lift, but they all went up pretty darn easy except the last one. Had a little struggle locking out, but got it.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

WOD - Deadlift singles

185 x 1
235 x 1
275 x 1
295 x 1
315 x 1 PR
335 x 1 PR
350 x 1 PR

Previous best was 305. I chalk this up to getting more comfortable and confident on the lift, but they all went up pretty darn easy except the last one. Had a little struggle locking out, but got it.

That's quite a PR. 45 lbs!

Keep that up and you'll be doing 4 plates in no time.

Posted by: Archangel

AWESOME PR Brother Pylon!!! Great job my Friend!!!

Posted by: nadirmg

dude. check out those PRs there. that's a pretty massive jump there, Py

Posted by: b_reed23

That is a GREAT PR Py...what an increase

Posted by: Pylon

Thanks all. My shoulder is a bit stiff today (as a result of the deads, I'm sure), but overall feel pretty good.

I left my desk with no intention of going to the gym today. I tried telling myself I would workout tonight (but Lost is on) or when I get home (except I have to fix dinner and take the boy to t-ball) or that I deserve a day off (sore legs, stiff shoulder). After all that, I found myself pulling into the gym anyway. So that's a good sign, huh?

WOD - Nancy (yes, they give some of them names, mostly after women)

20 minutes of circuits
5 push ups
10 pull ups (mine were jumping pull ups instead of assisted)
15 prisoner squats

Got through 6 circuits plus a couple of extra push ups, but was out of steam by that point.

I like jumping pull ups a lot. I try to jump as soon as my feet hit the floor. (To give you an idea, I was using the smith machine as the pull up bar.) It just adds a little plyometric boost to it, while still using the same muscle groups.

Posted by: the other half

hey py. things are looking awesome in here. keep up the dedication.
looks like you were having a blast with your son in the pic. gotta love those moments.
but when are you gonna get a penguins shirt?

Posted by: Pylon

Dude, I am totally going to get one! The blue one, specifically. It is one of the best looking jerseys to come out in a long time!

Posted by: Archangel

Thats a Great sign of Dedication my Friend!!! Enjoy life to the fullest Brother Pylon!!!

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