Yay, two lifting workouts in the same week. Give me a fucking medal.
Deadlift 215# for 3x5
Leg raises 1 set of 5
Plank 50 sec
Mil Press 70# 3x5
Lat Palldown 140# 3x4
Calf Raise +220# 2x5 (+ tib pulls)
Scap plex 12 (orange)
Skipped loaded carries out of laziness.
Saw a guy at the gym doing T-bar rows, with a bar stuck in the corner next to a squat rach, except he wasn't using a bar. He was grabbing the "handle" in the ring of the topmost IGX plate. Super easy setup. I asked him about it, he said he's seen some guys take the metal "handle" that you use at a cable station, and put that around the bar. He was moving a pretty good number of plates. I might give this a try (cf Syaigh's recommendation in the Front Squat thread).
It occurs to me that I could build a modified Isaac Hayes type of thing out of my schedule, where I lift two days a week. First, that would be a big improvement over the ~0 days per week that I've managed these past 3 months. But second, I'd like to hit a martial arts class 2 or sometimes even 3 times a week.
So it would like like:
- Lift: Tuesday & Friday
- Judo: Wednesday & Saturday
- Karate: Thursday
- Yoga: Sunday
The yoga would be that "Flow Yoga" class I took one time last month, that I enjoyed.
No "light cardio" in the mix, except Karate class can often be a real coaster. Judo is more like intervals, in terms of cardio: very intense. A 1-mile jog would be a good add in there somewhere, but so would a rest day. Probably taking the dog to the park for a little off-leash hike is the best overall compromise. Then karate could count as either "mobility" (we do stretches as part of warmups) or cardio. That's if I make it to class. Thursday's have been iffy so far this Fall.
Anyway, that's what I'm noodling on these days.
I carry, along with my three survival knives, a pocketful of flash-bangs. Good for active shooter incidents and for running into your mistress while with the wife.