2 mile run

ME Lower Body

Lower Body warm-up

ME Box Squats:
1x8 BW (for form)
1x5 135lbs
1x5 185lbs
1x5 225lbs
1x5 245lbs
3x5 265lbs

Unilateral:
3x6 2x35lb bulgarian split squats

Posterior:
3x8 105lb pull-throughs

Ground-based ab circuit
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I know I'm going lower on the weights for the unilaterals.. but I HAAAATE them!! Okay, that's no excuse.. But I'm legitimately struggling every time with them.. I just can't wait until I can drag my sled around all day instead. :(

As far as the box squat goes... The 5 reps at 265lbs went off very easily. Did the break make me stronger? No clue, but I'm going to try a 3RM at 285 or 295 next week, then go up in reps. I can probably break 300 by the time I get into Canada, but.. no rush, no rush.

ME Upper Body

Upper body warm-up

ME Bench Press w/bands:
1x5 115lbs
1x5 135lbs
1x5 145lbs
4x3 155lbs

Supplemental pull-ups w/bands (pulling down):
1x8
1x7

Superset1:
3x12 2x45lbs bent over DB row
3x8 2x30lbs lateral raises

Superset2:
3x12 2x45lbs shrugs
3x8 2x35lbs overhead press
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8:00 HIIT stationary bike
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I did two supersets today because after the first one, I noticed a bloke with absolutely terrible bench form (J-arc, elbows flared), so I told him to press in a straight line or else missing the lift would cause the bar to land on his face.. He appreciated the tip, had me watch him for awhile while we corrected things.. and then proceeded to show me EVERYTHING he does n the gym.. I felt bad fo rhim, so I stuck around and followed him.. Turns out he was in a severe car accident and just got out of rehab.. There's staples and plates all over him and he's really depressed about not being able to move properly anymore. :(

Old Town Jam

In the rain, we held a jam in Old Town Alexandria today. It was nice. We did some brief conditioning beforehand, played around, and did some more conditioning afterward. Nothing all too intensive, but I do plan on getting at the foam roller tonight in preparation for tomorrow's ME upper body since there were a lot of pull-ups/dips that might cause me to be a bit stiff. My right shin is really bugging me from Thursday (left foot slipped on a landing, which meant I landed on just the right), so I want to avoid running for awhile. I think most of my cardio will end up being stationary bike.

Themed Training - Conditioning Circuit

Okay, first of all.. I did an hour of BDKF last night that I didn't write about. Didn't get to jog snce I fell asleep early.

Second of all, I went to the gym at around 5 to train my cousin, but this led to me dicking around with weights and doing a few heavy single power cleans and whatnot. Several pull-ups, band-resisted push-ups and the like. And then I did some HIIT with her at the end, which pretty much killed us both.. At this point is when I left for the GMU session.

Today's session was very good. I found this new area that I quickly devised a conditioning circuit for. Reverse QM up several flights of stairs, decline push-ups into frog stands, then an overhead swing down a bar (hand over hand) for a few yards.. QM to a new area, duck-walk, jump up stairs, QM, hop up stairs one leg, up stairs other leg, run down stairs, duck-walk, then ending with a few knees-to-elbows. I'm a bit surprised at how easy it all was, but I think some people were struggling, so that's good. The rest of the time was technical stuff, nothing to really write about. But Katie showed up randomly, not dressed at all for training.. but she chatted some. Was pleasant. I believe we can convince at least Nick to show up next week, if not Katie as well.

Back from Montreal

Five days in Montreal, and it was the best weekend of my life, if the unhealthiest in a long time. No exercise, tons of fast food (no time for anything else), but an absolutely spiritual musical experience, among other things.. >_>... In any case, first thing I did when I got back was jog a mile. I know I've gotten weaker and fatter and tons of other bad things, so I'm going to ease back into things slowly, especially since I don't want to mess too much with the schedule I have had set up already. But I do plan on doing at least two HIIT sessions a week and some steady-state cardio every non-HIIT day unless I'm really feeling the need for rest.

One hour of Binh Dinh today. It was pretty nice. We started a review form from last year that I don't really remember too well, but it's amazing how much the body remembers when you get back to it. So this shouldn't be too difficult at all. My endurance is a lot better than it was when I started this, which is great news to me. I'll go for a jog later tonight since I had a nap. So put me down for a mile or two, as well.