Je Suis Prest

[Sassenach]

A: Leg Press x 20, no plates x 3
B: Bench Press x 20, empty bar x 3

A: Lat Pull down x 20 [25, 30, 35]
B: Leg Extension x 20 [30, 30, 30]

A: Swiss Ball Crunch x 20 x 3
B: KB Swing x 20 [20lb bell] x3

Treadmill: 3 3-minute rounds. 5 min warm-up, 5 min cool-down


Thoughts:

I love getting the personal training sales pitch at a new gym. One "no" is never enough.
Not enough weight plates in the free weight area.
Kettlebells only go up to 30lbs and are in the "lady" cardio area -- I found this pretty amusing.
Locker room is *very* clean with jazzy jazz music piped in.
I have to give them my keys to get a locker key, dunno how I feel about that.

[Dunn]

Thoughts:

I love getting the personal training sales pitch at a new gym. One "no" is never enough.
Not enough weight plates in the free weight area.
Kettlebells only go up to 30lbs and are in the "lady" cardio area -- I found this pretty amusing.
Locker room is *very* clean with jazzy jazz music piped in.
I have to give them my keys to get a locker key, dunno how I feel about that.

At least your gym has kb's. I have to provide my own. Then again, I lift at an old YMCA where the weights are more rust than iron now. As far as the whole sales pitch, it cracks me up. When I worked at a cycling shop, we had Gold's trainers come in and try and talk us into coming in for a "free session". F'n ridiculous.

[___________]

Gymz suck.
If I didn't have the MMA/Grappling/All Around Gym for $45 a month, I'd never go in one again.

[Sassenach]

Gymz suck.
If I didn't have the MMA/Grappling/All Around Gym for $45 a month, I'd never go in one again.

I was working out in my garage. And then my girlfriend bought a motorcycle. So... I'm sure she loves me, at least until a kettlebell hits her bike.

[JamesonBushmill]

I have to give them my keys to get a locker key, dunno how I feel about that.

Get a set of fake keys made up and hand them that. i would never hand someone i didnt know keys to my house for any reason.

[Sassenach]

I keep forgetting I have one here, so..

6/16 Deck of Cards
hearts: 3 figure 8s
diamonds: 5 snatch
spades: 5 swing
clubs: 5 clean

6/17 Deck of Cards
hearts: 4 single leg RDL
spades: 5 MM standing crunch
diamonds: 5 MM triceps press down
clubs: 5 swings

Need to revisit the AndyBand video on the standing crunch. There's no way I'm doing it right. Shoulder pissed about snatches. Shoulder can go fuck itself.

[Sassenach]

Workout scrubbed - SURPRISE you have to come into work!

Will walk around building. Tactically. Like Peach.

[Sassenach]

A1. Kettlebell Clean and Press
12kg x 6, 12kg x 6, 12kg x 6
A2. KB Row
12kg x 6, 12kg x 6, 12kg x 6

B1. KB Kickstand Lunge
12kg x 6, 12kg x 6, 12kg x 6
B2. KB Swing
16kg x 8, 16kg x 8, 16kg x 8

C1. Plank
15sec, 15sec, 15sec
C2. Slow Crunch
6, 6, 6

[Sassenach]

A1. KB Clean and Press
12kg x 6, 12kg x 6, 12kg x 6
A2. KB Row
12kg x 6, 12kg x 6, 12kg x 6

B1. Suitcase Squat
12kg x 8, 12kg x 8, 12kg x 8
B2. KB Clean
16kg x 8, 16kg x 8, 16kg x 8

C1. Side Bend
12kg x 8, 12kg x 8, 12kg x 8
C2. DBL OH Walk (3 rounds)
16kg/12kg, 12kg/16kg, 16kg/12kg

Weight loss stalling, pants still getting looser.

[Sassenach]

A1. KB C+P
12kg x 6, 12kg x 6, 12kg x 6
A2. KB Row
12kg x 6, 12kg x 6, 12kg x 6

B1. Kickstand Lunge
12kg x 6, 12kg x 6, 12kg x 6
B2. Swing
16kg x 8, 16kg x 8, 16kg x 8

C1. Plank (from push-up position)
15sec, 15sec, 15sec
C2. Slow Crunch
6, 6, 6

Have rookie bruises from the sloppy cleans yesterday. DMSO to the rescue.

[Sassenach]

Watched Mahler's Speed and Strength DVD (finally. I've had it since 2007). Picked up some stuff on the clean that I had forgotten, namely the catch. Ordered a 12kg punch bell.

Today was spent with a group of twenty 5 year olds, and fishing hooks. Hiked around Springton Farm, put worms on hooks, repeated myself 800 times. Listened to stories about Ella's 3 legged dog, and kept having to tell Connor to put his flashlight in his pocket. Yeah.

Edited to add - had to put the puppy to sleep. After multiple trips to the vet, an ultrasound revealed extensive tumors throughout her internal organs. The house is way too quiet.

[Sassenach]

A1. KB C+P
12kg x 6, 12kg x 6, 12kg x 6
A2. 12kg x 8, 12kg x 8, 12kg x 8

B1. Suitcase Squat
12kg x 6, 12kg x 6, 12kg x 6
B2. KB Clean
16kg x 10, 16kg x 10, 16kg x 10

C1. Side Bend
12kg x 8, 12kg x 8, 12kg x 8
C2. OH Walk
uneven load, 3 rounds.

[Sassenach]

A1. KB Clean and Press
12kg x 8, 12kg x 8, 12kg x 8
A2. KB Row
12kg x 10, 12kg x 10, 12kg x 10

B1. Kickstand Lunge
12kg x 8, 12kg x 8, 12kg x 8
B2. 2 Hand Swing
16kg x 12, 16kg x 12, 16kg x 12

C1. Plank (push up position)
20sec, 20sec, 20sec
C2. Slow Crunch
8, 8, 8

[Sassenach]

A1. KB Clean and Press
12kg x 8, 12kg x 8, 12kg x 8
A2. KB Row
12kg x 8, 12kg x 8, 12kg x 8

B1. Suitcase Squat
12kg x 8, 12kg x 8, 12kg x 8
B2. KB Clean
16kg x 10, 16kg x 10, 16kg x 10

C1. Side Bend
12kg x 8, 12kg x 8, 12kg x 8
C2. OH Walk (30 steps)
3 rounds

Punch emailed me to say that the bell was on back-order due to some issue with the powder coating. It shipped 7/8, and should be here shortly.

[Sassenach]

A1. Clean and Press
12kg x 8, 12kg x 8, 12kg x 8
A2. Row
12kg x 10, 12kg x 10, 12kg x 10

B1. Kickstand Lunge
12kg x 8, 12kg x 8, 12kg x 8
B2. 2 Hand Swing
16kg x 10, 16kg x 10, 16kg x 10

C1. Plank (push-up position)
20sec, 20sec, 20 sec
C2. Crunch
8, 8, 8

Some way, some how, I have finally stopped nailing myself on the forearm with the 12kg. Ate like shit last night, so I felt like shit doing this - and I deserved it.

[johno]

Great sig, Jezzy!

[Sassenach]

Punch bell has arrived!

A1. DBL Hang Clean and Military Press
12kg x 6, 12kg x 6, 12kg x 6
A2. Renegade Row
12kg x 6, 12kg x 6, 12kg x 6

B1. DBL Suitcase Squat
12kg x 6, 12kg x 6, 12kg x 6
B2. DBL Clean
12kg x 6, 12kg x 6, 12kg x 6

C1. Side Bend
12kg x 8, 12kg x 8, 12kg x 8
C2. OH Walk
30 steps, 30 steps, 30 steps


Renegade rows were done from a kneeling position. Staying in the plank position on the bells was killing my hands, I did a couple reps the first set, and then it was kneeling from then out.

[Sassenach]

Great sig, Jezzy!

Thanks johno!

[Sassenach]

A1. DBL Clean and Press
12kgs x 6, 12kgs x 6, 12kgs x 6
A2. DBL Row
12kgs x 6, 12kgs x 6, 12kgs x 6

B1. DBL Kickstand Lunge
12kgs x 6, 12kgs x 6, 12kgs x 6
B2. DBL Swing
12kgs x 6, 12kgs x 6, 12kgs x 6

C1. Plank (Push-up position)
20sec, 20sec, 20sec
C2. Crunch
6, 6, 6

Double rows deceptively hard. Legs still shaky from lunges.

[Sassenach]

A1. DBL Clean and Press
12kg x 6, 12kg x 6, 12kg x 6
A2. Renegade Row
12kg x 3, 12kg x 3, 12kg x 3 L/R

B1. DBL Suitcase Squat
12kg x 6, 12kg x 6, 12kg x 6
B2. DBL Clean
12kg x 8, 12kg x 8, 12kg x 8

C1. Side Bend
12kg x 10, 12kg x 10, 12kg x 10 L/R
C2. OH Walk
12kg, 35 steps, 3 rounds

Turkish Fucking Get Up
12kg x 1 L/R

[Sassenach]

7/20

Walk, 1hr.

[Sassenach]

A1. Double Clean and Press
12kgs x 6, 12kgs x 6, 12kgs x 6
A2. Double Row
12kgs x 6, 12kgs x 6, 12kgs x 6

B1. Kickstand Lunge
12kgs x 6, 12kgs x 6, 12kgs x 6
B2. Double Swing
12kgs x 6, 12kgs x 6, 12kgs x 6

C1. Plank Hold
20sec, 20sec 20sec
C2. Sit Up
6, 6, 6

Punisher/Finisher
20 swings per hand no break on switch.

[Sassenach]

A1. Double Clean & Press
12kgs x 6, 12kgs x 6, 12kgs x 6
A2. Renegade Row
12kgs x 6, 12kgs x 6, 12kgs x 6

B1. Double Suitcase Squat
12kgs x 6, 12kgs x 6, 12kgs x 6
B1. Double Clean
12kgs x 6, 12kgs x 6, 12kgs x 6

C1. Side Bend
12kg x 8, 12kg x 8, 12kg x 8
C2. OH Walk
12kgs x 30 steps x 3 rounds

Renegade rows sucked. Squats sucked. This workout without ephedrine Sucks.

[nafod]

Edited to add - had to put the puppy to sleep. After multiple trips to the vet, an ultrasound revealed extensive tumors throughout her internal organs. The house is way too quiet.

Sad news...

[Sassenach]

7/31

Walk, 1/2 mile.