Why not.

As in why not do everything.
Bench 3x5 @190#
Squat 6x2 @ 275#
Dead lift 405# x1
Hang Power Clean 5x4 @ 135#

Energy was low as I didn't have breakfast, not for lack of trying. But I made up for it at lunch with some Smash Burger Paleo-ish Smash Hash.

Ive been tracking food on My Fitness Pal lately.  Its decent, although I'm not a huge fan of it not counting strength as burning calories...  Tracks my macros either way.

No Barbell for awhile...maybe

Had to get in the last workout today, tomorrow I'm flying to Atlanta to visit family.  Not sure what the gym scene is in Hiram, GA but I wasn't really given a warm fuzzy by Google search.  I imagine there will be a sufficient amount of running, and some playground workouts if I cant find anything else. 


Maybe I'll just grab heavy things from Mom's garage and just run around the yard with them; entertain the neighbors a little, who knows?


Todays workout:


Back Squat 3x5 @ 255#
Dips 3x10
Situps w/med-ball throw 25-20-10


I'm fairly sore from yesterday's tire flipping/sledge hitting shenanigans.  Honestly didn't thing I'd be that sore but I guess I have been neglecting the tire lately, and I paid my dues for it.


My wife managed to gank my last Kill Cliff, which she enjoyed...so now I have to order enough for the both of us...  At least we'll be in the Atlanta area for 10 days and I can get it from a store...boom!

Georgia on My Mind

So in about a week, I'll be hopping on a plane to GA and visiting family for about 10 days, including a trip to Water World, and hopefully, Falcons Training Camp.  Otherwise this has been a fairly normal off cycle.

I made an attempt to hit up my (sort-of) college gym, unfortunately they wont let you in if your not registered for classes.  So I turned around and headed to Midtown Sports and Wellness for a little workout:

Back Squat 3x5 @ 250#
Press 3x5 @ 120#
Seated Dumbell Press 2x5 @ 50# each

First time ever doing dumbell presses but I think I need to incorporate more overhead shoulder stuff, seeing as how its my weakest point.

BTW, that was yesterday.

Today was spent at the base gym for deadlifts (only place I can use chalk...).  So today's workout went a little like this:

Deadlift 5-5-5 (315#-335#-335#)
Bench Press 3x5 @ 185#

I didn't feel very sore.  This may be due to the fact my Kill Cliff came in a couple days ago and I've been drinking the shit out of it.

If you've never heard of (or tried) Kill Cliff its the first "recovery drink" on the market. (that's not a protein shake) It is very refreshing and the ingredients have anti-inflammatory properties as well as some other benefits.  Its also not LOADED WITH CRAP like Red Bull, Monster and the ton of other gut bombs available in your local truck stop.

I drink the hell out of it regardless of the fact I can only get it online for now.  If you want to try it, click on any where in this post that says Kill Cliff and order a case, you WONT be disappointed.

The Friday Report

Its the end of another productive week, well...productive in the personal sense, I haven't worked in a month and still have two weeks of leave.

Either way, had two pretty decent workouts over the last two days:

Thursday
- Back Squat building up to 3 sets of 5 reps with 230# on the bar, that's always a good time, squats are an all around good workout any day of the week, especially heavy.
- Several rounds of 28 or 30" box jumps x 5 reps, coupled with med ball pushups x 5-7 reps.  I really should figure out how tall that plyo box is.
- Finished with sprints across the football field.  Google Earth shows it at 100 yards post-post, ran 8 sprints.  Last sprint was 16.29sec.  Normally I run 100x10 but my mode of transportation was bicycle so I had to leave a little in the tank.

Today (Friday)

- Push Press worked up to 3 sets/5 5reps at #115.  So this is supposed to be strict press but I seem to have neglected overhead lifting for a few weeks leaving my shoulder girdle (as Bill Starr would call it) weak.
- Dips 3 sets to max.  Making my reps 10-9-8
- Bag work, ~20mins
-15 Tire flips, I think if I had my own tire at home I would probably overtrain from flipping it so much, just love doing it.

So, my take-away from today is that I need to stop neglecting overhead movements, and include dips in the end of every workout, just like pullups.

I'm also 2 days into this Intermittent Fasting thing, so still getting used to it but its pretty easy to follow, I can still have morning coffee (or Red Bull, sugar free) and BCAAs prior to any fasted training.

Getting ready to watch some fights this weekend.  UFC in Rio should be awesome, hopefully it lives up to the natural hype of having a premier fight card in Brazil.  I'm rooting for the "away team" on the majority of the fights,  I would love to see a belt return to Japan.  There are also some free (for me) Shooto fights on DirectTV tonight which could be entertaining.

I also need to start taking more pics to make this blog somewhat entertaining.