workout: mixed p2w3

Trying to get in more frequent, focused workouts. Focused in terms of getting in/out without wasting time/effort.

front squat: 65×6, 95×5 (two sets), 115×5 (two sets), 135×5 (two sets)
barbell press: 95×5 (two sets), 115×5 (two sets), 135×3 (three sets)
wide-grip cable row: 6×10, 8×10, 12×8, 14×6 (two sets)

March 17, 2009 | Filed Under lifting | Leave a Comment 

workout: upper-body p2w3a

Couple of good workouts. Took Saturday off to rest and hit deadlifts on Sunday. Lower back is still feeling weak so I’m being patient and making small, incremental gains. Shoulder is giving occasional issues but I’m nothing losing any ROM, so I feel ok as long as I keep pre/post-habbing it.

Today was upper-body with a little bit of upper-back work. Speed and close-grip benches. Speed-benches were at 65% of one-rep max.

This is supposed to be the week of big-gains and the heaviest lifts of the cycle. I’ll probably be ok on upper-body work, but my lower-back is getting in the way of too much weight. I’ve been thinking of taking 2-3 weeks off before the next cycle to concentrate on stretching and rehab work. I need to get started on that plan before too much longer.

March 16, 2009 | Filed Under lifting | Leave a Comment 

moving a load of files in unix

Here, because I always forget how to do this.

Ex. Moving 60,000+ files in unix.


find /src/directory/name/ -type -f -name '*' -exec mv {} /dst/directory/name/ . \;

March 13, 2009 | Filed Under geek | Leave a Comment 

workout: mixed p2w2

The extra day off helped with the legs (even with another night of lousy sleep), they felt stronger today. I have been doing some form of squats and deadlift twice a week (on the same days) so I decided to split them between workouts to help the lower-back recover. I also focused more on stretching before and between sets, need to keep up with stretching on days off, getting too old to pass up on stretching.

front squat: 95 3×3 (four sets)
barbell press: 95×6, 115×5 (two sets), 135×5 (two sets)
barbell shrug: 135×6, 185×6 (three sets)
cuff: ext 3×8 (two sets), pull 4×8 (two sets), hip 2×8 (two sets)

March 11, 2009 | Filed Under lifting | Leave a Comment 

workout: upper-body p2w2a

Took an extra day off last week to let the body heal, changing up the workout plan this week and starting w/ upper body. Lower-back is still sore. I need to focus more on some lighter, single-leg work this week, probably best to take the week off from deadlifting.

speed bench: 185×3 (ten sets)
close-grip bench: 155×5 (four sets)
standing shoulder press: 50×5 (four sets)
dumbbell row: 80×8 (three sets)

March 9, 2009 | Filed Under lifting | Leave a Comment 

workout: lower-body p2w1b

Awful workout this morning. I think I need to take the weekend off, everything hurts right now; hips, knees, back, shoulder. I’ve been upping the weights over the last couple of weeks so I’m expecting more pain but I may need to pull back a bit.

March 6, 2009 | Filed Under lifting | Leave a Comment 

workout: upper-body p2w1a

Good workout until my upper-back and shoulder decided to lock up. I need to just get over the fact that I can’t do dips or pull-ups without some damage occurring. I have a recovery day tomorrow, so hopefully the magic of ice and excedrin will take effect.

incline-bench: 185(4×2) (five sets)
pull-ups: 3×2 (three sets)
dumbbell bench: 70×8 (three sets)
zottman curl: 25×8 (three sets)

March 4, 2009 | Filed Under lifting | Leave a Comment 

workout: lower-body p2w1a

Pretty good workout this morning after taking a day off yesterday. I need to up the weight on the front-squats, but my lower-back is still pretty sore. First time doing single-leg squats in a long time, pretty shaky, need to keep hitting those.

front-squat: 95x2x4 10 sec (five sets) – 4 mini-sets of 2x reps w/10 sec between
sumo-deadlift: 275×1 (seven sets of 90%)
single-leg squat: 20×8 (two sets)

March 2, 2009 | Filed Under lifting | Leave a Comment 

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