sking's log

[sking1001]

http://www.youtube.com/watch?v=u7tIhLHL36s

[sking1001]

Deload Week

Deadlift
135x8
225x5
315x3
385x3x3

GHR/GHD Situps/Banded TKE (average band)
10 each, 4 rounds, short rest between rounds

[sking1001]

mmm, speaking of the road to 242, I weighed in at 194.5 yesterday morning. Waist was still 39" even.

I notice people staring at me more often. Picked up something at Sears yesterday, and the delivery guy asked me if I was a personal trainer and started telling me the story of his fat loss. Then as I was loading stuff onto the truck, I ripped my jeans.

[sking1001]

but can you rip a phone book?

I live in a very small town, so as long as it's local, yes.

[sking1001]

Jordan told me to do 20 minutes prowler walks with more weight this week.

I did 100' prowler walks today with 160 pounds on the sled. I did 9x in 19:36. Toward the end I started jogging a little, because it was so damn heavy. I think this was too big of a weight jump.

[Tall Texan]

Haha I didn't know jeans could be ripped. Lord knows I've torn through some dress pants at work though.

[sking1001]

Haha I didn't know jeans could be ripped. Lord knows I've torn through some dress pants at work though.

Well as jacked and white as I am, they were pretty old jeans, so...

Today's training:
I did at least 20 minutes of foam rolling, stretching, shoulder dislocations, band pull-aparts, push-ups, etc. Got a good sweat going with the garage door open on another beautiful day.

Just the little extra mobility work I have been doing is making a pretty good difference, I think. I do the most when I have time on Saturdays, but on deload weeks where my main lift takes about 15 minutes, it's nice to have the extra time to do more.

Bench
45x20
135x8
185x5
225x4
235x3x3

Accessory/GPP x 4 Rounds
Pull-ups x 5
Dips x 8
DB Curls x 8 w/30's
Rolling DB x 10 w/40's

I did 2 rounds without stopping, rested 3 minutes, then did 2 more rounds. This was a lot harder than it looked. I can bust out 15 pullups pretty much any time when I'm fresh, so stopping at 5 was weird, but I knew that when I came back around it would be harder. It was.

[sking1001]

Prowler Walks - sled+140 x 100' x 8 in 16:11

Took it easier since I did a lot of manual labor last night and didn't get a lot of sleep. I need a nap.

So the manual labor last night was kind of a sad affair. I'm taking down my grown kids' old fort in order to put in a storage shed. We might be saving some of the boards, as there were writings on the inside from when they were little.

:'(

[mcclamic]

Moments like the boards and the promise of grandkids are our reward for raising them all the way to adulthood...

[sking1001]

Well said, Mike. That brought a smile. My youngest son is going to help me carry away the lumber this evening. That will be nice too.