Geezer's Long March Toward the Elite Sneaking Up On the Finish Line

[Mark E. Hurling]

This morning's activities were rounds of speed bag, stationary bike, cable crunch, heavy bag, medicine ball toss, side bends, stretched. I figgered out how to deliver a better strike to the liver without concern to alignment of the wrist. The answer? A side hammer fist. My thinking on the matter had been colored by boxing technique. Not that I've ever boxed, just goes to show how you you put yourself in a box and have to work to recognize it.

Average HR was 131 bpm @ 86% of MHR.

[Cheesepuff]

Sorry to hear about the Highland games being canceled.

[Mark E. Hurling]

Thankee, laddie. Aye, but there'll be more to come.

More variety today. SciFit, speed bag, handball, elliptical, rower, heavy bag, stretching. I'm working on longer intervals on the speed bag and better targeting on the torso with the heavy bag.

Average HR was 140 bpm @ 92% of MHR. Woof!

[Mark E. Hurling]

Felt a little creaky this morning with the temperature having dropped from the 80's earlier in the week to the lower 40's in the mornings. So I figgered singles might be the ticket, not having the desire to grind out some reps. Seems counter-intuitive, but . . .

In memory of the past fashionista reports here, today I was wearing my latest acquisition of politically incorrect head wear emblazoned with a red Solo cup:

Solo Hat.jpg

Along with my maroon t-shirt with the legend "RETIRED Under New Management, See Spouse for Details."

Overhead Press: 45-5, 75-5, 105-3, 125-1, 140-1, 150-1, 160-0.

Deadlifts: 135-5, 225-3, 275-1, 315-1, 335-0.

Stretched. My back felt better after this session. I know I can regain more past ground, it's just more diligent application incrementing back up.

[Mark E. Hurling]

Plan A was to take the Dark Lady out for a spin. Not with roads wet from the rain. Learned lesson in high school going from vertical to horizontal from a simple braking maneuver.

Plan B was a hike. Then again, the rain put paid to that as well. Wet leaves, mud, and general slipperiness make for risking a broken ankle.

So, Plan C. Which consisted of taking out my frustrations on the speed bag, heavy bag, and BoxingMaster.

[Mark E. Hurling]

More overnight rain. sigh Coupled with one of my mysterious rising foot woes in the left medial instep, caution was called for.

Hence, rounds of SciFit, side bends, rower, medicine ball tosses, and stretching.

[Mark E. Hurling]

At least the Autumn weather invigorates me. It was 38 this morning and I loved seeing my breath. More color coming on the trees. My favorite time of year. Back under the iron for more singles.

Hip Belt Squats: 135-5, 225-5, 315-1, 365-1, 395-1, 415-1, 435-1.

Incline Press: 45-5, 95-5, 135-1, 165-1, 195-1, 210-1.

Hammer Row: 180-5, 270-5, 360-1, 390-1, 410-1, 425-1.

Weights.jpg

So-called anaerobic activities like lifting, and singles in particular are supposedly useless for any cardio effects. I beg to differ, and the chart above tells it's own story. As pleased as I am with these top singles, I was still playing it safe by stopping with anywhere from 10-30 lbs. in reserve for my next run at some singles. Great(!) morning all around.

[Mark E. Hurling]

In early this morning for some striking work with some extras thrown in. Speed bag, heavy bag torso strikes to the liver, solar plexus, and kidneys, handball, stretching. Catching the angles on the liver and kidney strikes is still tricky where the wrists are involved. I've been studying the anatomy and have concluded backhand hammer strikes are the safest for the kidneys. Upward twisting hammer fists are OK for the liver, but getting the angle right to transmit the shock under the ribs is tricky.

Average HR was 136 bpm @ 89% of MHR.

[Mark E. Hurling]

Cap.jpg

Ethan showed up along with a newbie 10 year old girl, Emma. I put Ethan through his paces having him teach her the basics. Like most girls, she was a quick and able learner. Unlike every-other-single-girl I have taught so far, she did NOT need to be encouraged to hit harder. She complained a little about her hand hurting from hitting so hard and I told her it was OK to hit hard, but more important to learn how to hit. Also, since there were no other girls to socialize with in the class, she didn't get distracted easily. Off to a good start.

Average HR was 106 bpm @ 69% of MHR.

[Mark E. Hurling]

Better lifting carries on.

Rear Delt Lateral Raises: Sets of 8, 115-120-125.

Rope Handle Standing Triceps Extensions: Sets of 8, 140-145-150.

Rope Handle Pulldown Curlz: Sets of 8, 160-170-180.

Average HR was 117 bpm @ 76% of MHR.