W9D4 DL LB

Tough workout, my legs were pretty fried after today. I was pretty happy with pulling 315 with a overhand grip for three sets, but my grip failed after that. My leg strength has gone up noticeably this year and the lower-back work has made a big difference. I think I’m going to try and hit 400 deadlift by year end.

squat: 135×5, 185×5, 225×3, 255×2 (eight sets)
deadlift: 185×4, 225×2, 275×2, 315×1 (five sets)
hanging leg raise: x10 (two sets)
hyper extensions: x6 (two sets)

October 31, 2009 | Filed Under lifting | Comments Off

DC Trip Photos

A few pictures from the trip to DC on the photos page. Hard to believe it was over a week ago, this week went by so fast.

October 29, 2009 | Filed Under personal, Uncategorized | Comments Off

W9D3 ME UB

bench: 135×5, 185×5, 225×3, 275×1, 315×1, 265×1 (two sets)
tate press: 45×6, 55×6 (two sets)
dumbbell row: 90×6, 90×8
bentover shoulder raise: 25×8 (two sets)

October 29, 2009 | Filed Under lifting | Comments Off

W9D2 ME LB

Coming down to the last chunk of this phase, only three more weeks and then a couple weeks of max effort lifting. My goals are to add 20 lbs to both squat and bench.

I need to start writing more tech stuff here. At the end of the day, I’m usually pretty beat up by technology and don’t want to relive my day, but I need to start writing more, my writing skills are getting decrepit.

squat: 135×5, 185×5, 225×3, 265×1, 285×1, 315×1, 345×1, 285×1 (three sets)
good mornings: 95×8 (three sets)
leg raises: x8 (one set)
chins: x6 (one set)

October 28, 2009 | Filed Under lifting | Comments Off

W9D1 DL UB

Back from a break and dragging ass this morning. Got my first full night sleep in over a month, not sure my body knows how to handle that.

bench: 135×6, 165×5, 185×3, 225×3 (eight sets)
rope pressdown: 11×5, 13×5, 15×5 (two sets)
barbell curl: 70×8 | 60×5 [slow] (two sets)
close grip pulldown: 10×8, 12×8, 14×8

October 26, 2009 | Filed Under lifting | Comments Off

DC 2009 Day 3

Last day and plenty to get to. We had a quick breakfast at Firehook Bakery and headed out to the Newseum. It had just opened last time we were in town but I’m glad we made the trip this time. It was pretty impressive to see a half-dozen massive chunks of the Berlin Wall as well as a broken portion from the World Trade Center antenna. The 9-11 exhibit was pretty tough and we skipped the documentary. The inclusion of kleenex at the entrance to the film gave some idea that we were in no mood to check it out. The Pulitzer winning photographs were amazing to see, but again were a bit rough to take a times. I had to steady myself a few times admittedly skipped over a few. The sports photography exhibit was pretty great as well.

We finished up by returning to the American History museum which was completely packed. I was really disappointed at how many exhibits were still under construction. The popular culture exhibit was tiny, only a very small sample of what they used to have available. It was a long way to go and not see the Seinfeld puffy shirt.

It was pouring rain when we were ready to leave, so we headed back to the Metro and found a pizza place near the hotel. It was fair at best, some average wood-oven thin crust. We hung out the hotel, packed up and caught ‘Milk’ on HBO.

The trip went fast, but it was a nice little break and great to get away. I’m not sure how soon I’ll be able to drag Jen back to DC, but there’s still so much to see, we’ll make it back again.

October 24, 2009 | Filed Under personal | Comments Off

DC 2009 Day 2

We started the day with a mighty fine breakfast at Afterwards and then hit up a tourist trolley up to The National Cathedral. There’s a great view of the city from the top floor and the cathedral itself is massively amazing.

We hopped back on the trolley and spend a couple hours in Georgetown. We had lunch at Billy Martin’s tavern where John Kennedy proposed to Jackie. It was pretty standard tavern food, but good service and a nice, homey vibe.

After walking around the area we hopped back on the trolley and took a long trip around the DC area and ended up at the Jefferson and Lincoln memorials. They were also worth seeing again, the Lincoln memorial is particularly inspiring. I found a great photo online of people there on election night, listening to the 2008 results on a small radio. A fine place to be on that night.

We were pretty wiped out, so we took a short walk from the hotel to Whole Food to get a light dinner and hung out in the hotel playing cards.

October 23, 2009 | Filed Under personal | Comments Off

DC 2009 Day 1

Had a great trip out to DC, one of my favorite places on earth. Chicago has my heart, but DC pulls at my head. Such a nerd town in a non-geek way, but also has an ugly self-indulgent / self-promotional feel.

We had a quick flight out and stayed in a fancy-pants hotel just off of Dupont Circle. Lots of places to check out in Dupont including Afterwords bookstore. How can you not love a book store that is open by 7:30 am and is open all night on weekends.

The first day we took the metro up to a great breakfast place named Open City (http://www.opencitydc.com/) near where we stayed last year. After breakfast we hit Arlington Cemetery which was a tough visit, lots of sadness and pride on those grounds. Hard to not get teary-eyed, particularly when seeing new graves being dug. Something like 27 graves are prepared daily. We didn’t stick around to see the changing of the guard, I was already a bit on the edge.

We needed something a bit more lighthearted after that adventure. We headed back to the Smithsonian area to see the Museum of American History. It was closed for renovation last time we were in town and there’s still a lot of work being done. Seeing the Stars and Stripes was amazing to see. I’m not the most outwardly patriotic person, but you can’t help feeling a sense of *something* when seeing the 30 ft tall flag in it’s restored state.

After checking out one floor, we headed to the American History Museum where they have a pretty hip restaurant. Mighty fine food for being served on a massive scale.

I dragged Jen to the Hirshorn Modern Art Museum and saw the amazing “Big Man’. I can’t describe the feeling of turning the corner and seeing the seated 7 ft tall giant with angry eyes, nude, incredibly lifelike, and seemingly ready to pounce on the nearest person. It was a great shock and fun to see others get the same shocked expression when he came into view.

Jen again showed amazing patience with me as we hit the Air and Space Museum which never fails to make me happy. So much amazing stuff, and so inspiring. Jen found a bench and crashed for awhile while I stared gape-mouthed at the rocket displays. Seeing ‘The Right Stuff’ at a young age stuck with me and I’m a sucker for anything related to the space program.

We headed back to the Dupont area and had some lousy Mexican food at Alero’s then hung around the hotel watching the Yankee’s/Angles game.

October 22, 2009 | Filed Under personal | Comments Off

W8D4 DL LB

Pretty decent workout, just enough effort to feel some stress but not killing myself. I’m happy that I’m able to pull a 295 deadlift with an overhand grip. I may still go for the 400 lb. lift by year-end.

front squat: 45×5, 95×3, 115×2 (eight sets)
deadlift: 135×5, 185×5, 225×3, 275×1, 295×1 (four sets)
leg raise: x8 (three sets)
hyper extension: x8 (two sets)

October 21, 2009 | Filed Under lifting | Comments Off

W8D3 ME UB

Pretty beat up today, everything was sore and it showed in my max effort lifts. Feels more like CNS stress than muscle soreness. I’m looking forward to four days off in a row to recover. Tomorrow is a de-load day so it shouldn’t be as taxing as today was.

bench: 135×8, 185×5, 225×3, 255×1, 275×1, 295×1, 255×3 (two sets)
overhead triceps extension: 50×8, 60×6, 70×6 (two sets)
face pull: 9×8, 11×8 (two sets)

October 20, 2009 | Filed Under lifting | Comments Off