NatetheStrong

Last challenge was kind of a bust. At least as far as consistency and forum participation went. The last three weeks were absolutely crazy. Week 1 involved working from 6:30-23:30 for 9 consecutive days. Week 2 involved travel to Louisville, and week 3 involved travel to Chicago. All three weeks were actually fairly enjoyable, but left limited time for the gym. During those three weeks, I did manage to hit a 510/231 squat for 2, a 315/143 bench press for 5, a 675/306 trap-bar dead lift single (only possible by the rare convergence of a trap bar and interlocking 45 lbs plates that take up much less space than most plates. I still ran out of space on the trap-bar.), and a 585/265 straight-bar dead lift for 5. And then I was challenged to run a half-marathon, and for some reason (I plead temporary insanity) I agreed. The only partially rational explanation is that I do want to cut some weight anyway. And so, the goals for this challenge: 1. Reintroduce running to my life. This will start slow and easy, but the half-marathon isn't until April. I'm going to do cardio at least 3x/week, running at least 1x/week and improving either time or distance each week. By the end of this challenge, I'm going to run a mile in less than 10 minutes. (Watch out Galen Rupp!) 2. Track what I'm eating. I was doing really good at this, and then I got really bad at this. Everything I eat needs to be put into MFP BEFORE I eat it. I cannot 'log it later.' 3. Get stronger (according to Wilks, at least). I just need to finish the half-marathon. It doesn't need to be fast. I'm aiming to lose fat and keep as much muscle as possible. My total might drop (no more than slightly, I hope), but I"m striving to keep my Wilks score above 400. 4. Submit chapter 3 of my dissertation. I know I've said it before, and it hasn't happened, but now I have a hard submission date: October 1. So it is written, so it shall be.

Today's workout: Supersets of Bench Press and Dead Lift Bench:135(61)*10, 225(102)*10, 3*300(136)*5. I'm really like the wider grip for bench press so far. Deadlift: 135(61)*10, 225(102)*5, 315(143)*5, 405(184)*5,3*500(227)*3, 500(227)*1 (Last rep of each set at 500 was held at top for as long as possible.) Elliptical: 15 minutes of 30 on 90 off sprint intervals.

Hows the challenge going SweetAle?

Keep it up!

A form check would help. In my experience wrist pain in rows comes from having my hands too close together. As the arms come up, the wrists flex, causing the pain. I try to keep a straight line from the elbow through the wrist and it helps.

Sorry Pat, I accidently hit quote and couldn't get rid of the box from my phone. But thank you both for the Kangaroo information. Over the weekend I spent several hours pushing a lawnmower in 100+° weather (38+° for those of you outside the United States). Also walked about 3 miles (5K) back and forth to a baseball game (go Cardinals!) This morning was squats. 135(61)*5, 225(102)*5, 315(143)*5,5,5,5. I hate high reps, to the extent that 4 sets of 5 feels like high reps. I'm definitely wired for 3*3 or 5-3-1. After squats, I went to an exercise bike and did 20 minutes of sprint intervals. First 10 minutes was 30 second sprints with 1:30 breaks, and then 10 minutes of 20 second sprints with 40 second breaks. Felt good.

Eagerly awaiting the update.

How are kangaroos viewed in Australia? In the United States they're generally considered one of the awesomest animals ever, and we're kind of upset that we don't have any outside of zoos. And do they just hop out in front of cars?

Sorry to be MIA for so long, but in addition to losing the car for a week, we got hit by a really severe thunderstorm and were without electricity for most of a week! But the car's back (and it only cost me $150!), power has been restored, and I made it back to the gym! I did a light chest/arms day on Tuesday (I hate light days). Bench Press: 135(61)*10, 225(102)*12, 10, 8, 6, 4, 3, 2; 205(93)*10, 8, 6, 4. Experimented with a wider grip than what I normally use. I think I like it. Chest muscles definitely suffering from DOMS. Bodyweight dips 3 sets of 10. 15 minutes of sprint intervals on a stationary bike. Today I was running late for a meeting and only had time for light deadlifts. Dead Lift: 225(102)*5, 315(143)*5, 430(195)*3, 3, 3, 5, 5. Still an amazing amount of sweat involved for only doing one exercise.

Listen to Spike. He'll lead you right. You've got this!

Welcome to the warriors! There's nothing like lifting heavy and getting strong! Out of curiosity, what kind of novel are you writing? And what new city have you recently arrived in?

Wrist wraps and a belt would help, and you should be able to get used to using them in a month. Chalk would be a huge help for deadlift, and is allowable for raw lifts. And, while I don't expect you to have an answer, I need to ask/complain "what's up with no sumo deadlifts?"! It's a completely legitimate way to pick up heavy weights!

And I just realized that I left my gym badge in the car when I turned it over to the repair shop!

Welcome to the warriors! It's a great place for a first challenge. How far along are you in your handstand practice? (I'm definitely still in the right next to a wall phase).

Are there any equipment rules for your competition? Wraps straps chalk sleeves etc.? Looking forward to seeing the results. And the shiny patch!

What are these man makers of which you speak? I've done something called man makers before, (as a football player), but I don't know how you could do it with dumbbells. We were basically playing red-light green-light with a need to hold a 3-point stance between sprints.

Please let us see the mini duffel bag you make.

For what it's worth (not much, I know), being able to flip a 500+ lbs tire makes anybody awesome in almost every way, makeup or no makeup. That was fantastic.

I feel like I can just go forever. Kind of like Batman and Robin:

Car is at a repair shop, I believe I'll get it back by the end of the week. I spent an hour shoveling dirt in my yard, doing it without becoming out of breath was a wonderful experience.

And, on my personal note, last night while returning from my father's birthday party, I hit some sort of animal on the highway. And now my car is leaking coolant.

Breathing is wonderful! I plan to do some breathing later today. Yesterday I began easing back into the gym. Chest and shoulders with a friend. (Who happens to be a professional athlete.) ((Although his professional sport happens to be soccer...)) Bench Press: 135(61)*10, 225(102)*10, 315(143)*2. I was hoping for at least one more rep at 315, but I'll take it. And my nose didn't start gushing blood afterwards. Decline Press: 215(98)*10, 225(102)*10, 255(116)*9 Incline Press: 135(61)*10, 185(84)*7, 190(86)*8. Fatigue definitely setting in. Need more creatine! (I've been off it during surgery recovery) Three way shoulder raises: 25(11)*10*10*10(each) Some nameless (or possibly just name unknown) lifts for the rotator cuff 15(7)*10*10(each) Shrugs: 110(50)*10*10(each)

My ENT cleared me to resume exercising today! He also told me to take it easy, as there is still some healing to do, and too much exertion might cause some damage. So, with that in mind, the current challenges: 1. Make it through the challenge without damaging anything in my nose (as gauged by blood and/or pain.) +4 Wis, +1 Con. 2. Strength training: Deload cycle. Keep ego in check, keep weights light(er), make sure form is perfect. +3 DEX, +2 STR. 3. Cardio: Take advantage of my newfound breathing abilities to do some sort of cardiovascular exercise at least twice per week. +3 STA. 4. Finish chapter 3 of my doctoral thesis. +2 CHA.

Also, happy 4th of July! For all of our non-American friends, this is the day when Americans celebrate being inherently superior to all other peoples and countries. But you're welcome to participate in our celebrations as an acknowledgment of our awesomeness. (End sarcasm)