GVAC first iron

I mixed things up a little today. Still did sets on the 2:00 but focused more on triceps lifts. Things went well, my tri’s were spent.

  • bench press
    • 1 x 12 @ 135 lbs on the 2:00
    • 2 x 12 @ 155 on the 2:00
    • 1 x 9 @ 155 on the 2:00
    • 1 x 8 @ 155 on the 2:00
      • This got hard. Last 2 sets were to failure. 155 may be a good weight for next time though.
  • behind-the-neck shoulder press
    • 1 x 12 @ 65 lbs on the 2:00
    • 1 x 12 @ 75 on the 2:00
    • 1 x 9 @ 75 on the 2:00
    • 2 x 12 @ 65 on the 2:00
      • I must have been extra spent from benching. This was not a lot of weight but felt real hard. The last 2 sets I bumped down the weight and went slow. Good shoulder burn.
  • skull crushers
    • 1 x 12 @ 45 lbs on the 2:00 (assuming the french-curl bar is 25 lbs, I think it is)
    • 1 x 12 @ 55 on the 2:00
    • 3 x 12 @ 65 on the 2:00
      • Easy. Went slow, really hit my tri’s.
  • cable press-downs w/ rope
    • 5 x 12 @ 40 lbs on the 2:00
      • Kinda easy. Really felt this in my tri’s though.

I’m thinking a shift of focus from big lifts to arm workouts will positively affect my weight. That is, I will lose some. I weighed 183 lbs, dressed, this morning at the gym. That’s not a size that’s conducive to efficient climbing.

Pine Mountain, so divine.

“Let me lay it on the line, I’ve got two on the vine.
Two sets of testicles, so divine.”
George Washington rap

Anyways, I went to Pine Mountain last weekend. Rad. You know how occasionally there’s this one boulder problem you love for whatever reason. Sometimes no one else even likes it. But there’s just something about your movement on it or the feel of the holds that float your boat. Well, almost all the problems I got on at Pine were like that. And I think everyone feels that way about Pine. So, I’m saying it was rad.

The air, however, was not rad. It’s at like 7,000 feet, which kicked ass on my po’ widdle lungs. 🙁 (sad face). It kinda reminded me of gasping breaths during my hospital stint. Not comforting. But probably good for me.

Mary cranks, by the way. This was her last trip before moving to Virginia this month. Not rad. She was just runnin’ up to boulders like “… what’s this? he he he… Oops, I just cranked it…”. And it was V-hard something. I’m waiting for her to suggest we put a little money on her sends. She’s totally building me up for a hustle. Sucks she’s leaving. Virginia’s stupid.

check it: Pine Mountain photos

GVAC first iron

Felt alright. Lifted light chest and shoulders on the 2:00. Did 2 sets on bench but 5 on DB flys, which felt really good. Good stretch with a light weight.

  • warm-up
    • bench press
      • 2 x 12 @ 135 lbs on the 2:00
    • DB flys
      • 1 x 12 @ 25 lbs on the 2:00
      • 4 x 12 @ 30 on the 2:00
        • pretty easy. Good stretch
  • work sets
    • behind-the-neck press
      • 1 x 12 @ 45 on the 2:00
      • 1 x 12 @ 65 on the 2:00
      • 1 x 12 @ 85 on the 2:00
      • 1 x 10 @ 85 on the 2:00
      • 1 x 8 @ 85 on the 2:00
        • too heavy, maybe.
    • Arnold press
      • 1 x 9 @ 30 on the 2:00
      • 3 x 12 @ 25 on the 2:00
      • 1 x 12 @ 30 on the 2:00
        • should have stuck with 30 lbs
    • front raises
      • 5 x 12 @ 12.5 on the 2:00

first shed

Lifted chest this morning at the shed. Went fast – lifts on the 2:00 for 40 minutes. Included dips at the end this time.

  • bench press
    • 5 x 12 @ 145 lbs on the 2:00
  • close-grip bench press
    • 4 x 12 @ 125 on the 2:00
    • 1 x 10 @ 125 on the 2:00
      • failed the last 2 reps
  • incline bench press
    • 5 x 12 @ 105 on the 2:00
  • dips
    • 5 x 8 on the 2:00
      • easy

The first 30 minutes were brutal, throughout bench, CG bench and incline. Couldn’t concentrate comfortably on form cuz I was just trying to get through the thing. Good workout, I’m liking the timed intervals.