gzt is mostly wasting time

[gzt]

went out for a quick 1.25 mile jogging jaunt this morning because the legs were a little stiff.

[gzt]

Couch to 5K week 8 day 1: run 28 minutes (2.8 miles). Got a late start so it was already getting warm - not hot yet, but humid as hell. Dew point of 75. Will press in the evening.

[gzt]

press
155
165X
125x4,4,4,8
decided to try for a max, didn't get it.

CG bench
125x3x10

supersetted with
db row
65x3x10

was going to do 5 sets. got lazy.

thumbless hammer kurlz
40#x12
easy

row machine thing
+55x15
light weight, wide grip, just kind of finishing off upper back

[gzt]

My right elbow just doesn't feel right.

[gzt]

p clean
to 205
210

deadlift
435x2
345x4x4
felt good

squat
185x3x10
crazy idea - why not do 5x10 after deadlifts? after the first set my legs felt on the verge of cramping up. so I thought only two more sets of this. can barely walk.

kind of supersetted end of DLs and the warmups for squat and squat with
db rows
85x5x5

[gzt]

couch to 5K week 8 day 2: run 28 minutes (2.8 miles). pretty much right on that 10min/mile pace. it's hard to go slower than that, it's very natural. then because it was a nice day, I made the decision to walk to work (~36 minutes). This was a bad decision because it was about 5-10 degrees too warm for that, so I sweated through my shirt. Whatever. AC is run so high in the office that it doesn't matter.

[gzt]

I thought today I'd warm up a little and then see what my mile time is - unfortunately I went out a little too hot off the blocks and decided to quit right after the 1 KM marker, so at least I have a 1 KM benchmark (a slow as ass 4:33).

[gzt]

el bencho
200x2
160x4,4,4,10
top set and first three backoffs paused. pretty easy. did pairs of pullups between sets except before the last set

superset of
thumbless hammer kurlz
40x3x8
one arm DB press
40x3x8
db row
85x3x8

maybe should have done more backoff work. don't know.

[gzt]

couch to 5K week 8 day 3 (run 28 minutes)
no problemo

[gzt]

squat
345x2
275x4,4,4,8

p clean
185*x10x3
kind of pissed here - there's this bar that I was like, is this a women's bar? the sticker on the end said 20kg, though, so I was like game on. It's the only nice bar with knurling all the way out to the ends (I thought I might to snatch grip DLs after) and enough space in the center knurling not to chew up my shins. but it felt suspicious and it was less thick. anyway, I THOUGHT I loaded up 195 and went to town. as I was unloading it all and putting stuff away, I saw the OTHER end had a sticker that said... 15kg. BASTARDS. so it's really approx 185 today.