Hot Like Hell

So Cal and the heat has moved in. Mild compared to some places but still way too hot for me. I would prefer a new ice age to global warming.

SATURDAY'S WORKOUT
Row 500 meters w/u
Row sprints 1 x 140 meters/ 1:30 RI
:28.9/:28.6/:27.6/:27.3/:26.5/:26.5/:27.3/:27.6/:28.4/:29.4
avg. pace 1:39.3 avg. SR 33
I tried to work a little on pacing going faster on #1-5 and then working back to slower on #6-10
I did it but sprints are supposed to be sprints so I won't do that again. I will work on pacing on the long rows.
Pull ups 2 x 2 then 1 @ 25/1 @ 27.5/1 @ 30
Ab wheel 5 x 7

Mahala and peace out.

Vegan or Not

Read some interesting articles yesterday about vegan diets and not vegan diets. The paleo people are absolutely convinced that you will get sick and weak on a vegan diet. What I would like to see is one of them go up against Mike Mahler in a test of strength. It won't happen but I would still like to see it.

FRIDAY'S WORKOUT
Row 500 meters
DROM
Squat 5 @ 85/5 @ 105/5 @ 125/2 @ 145/2 @ 165/2 @ 185
Press % @ 45/5 @ 55/5 @ 65/3 @ 75/3 @ 90/3+ @ 100 (got 4)
Pull ups 3/2/2/2/1
Back ext 3 x 10
Swings 3 x 10 @ 35
The above 2 were done as a circuit with a :30 RI

A note: fatiguing my lower back with the extensions and then trying to stabilize it for the swings was not a good idea.

I Row Therefore I Am

I have decided to identify myself as a rower. This takes a load off as I can now answer the question; What are you training for? by saying I am training for indoor rowing races. Isn't that comforting. I see too many people at the gym just training with no goal other than to look pretty and that isn't working out for many of them. If there is anybody in the Inland Empire reading this contact me as I would also like to start training to climb Mt. Whitney.

WEDNESDAY'S WORKOUT
Row 500 meters
DROM
Squat 5 @ 85/5 @ 105/5 @ 125
DB Row  3 x 15 @ 52.5
The squats and rows were done as a circuit
Bench 5 @ 70/5 @ 105/5 @ 125/3 @ 120/3 @ 135/3+ @ 155 (got 6)
Pull ups 3/2/2/2/1
Slant sit ups 5 x 10
The above 2 were also done as a circuit
Reverse Hyper 3 x 10

Just a Post Before I Go

Work rears its ugly head.

TUESDAY'S WORKOUT
Row 500 meters w/u
Row 1400 meters 5:27.4/ avg pace 1:56.9/avg SR 24
DROM
Floor wipers 5 x 10 @ 115 (went down in weight on these as I added 2 sets)
Pull ups 3/2/2/2/1

See you tomorrow

AHHHHHHHHH Sleep.

Two nights of good sleep. Aided by Advil PM and I feel like a new man, or if not new slightly less used. I have found nothing new on the fitness front but will keep looking although I know there is nothing new just rehashed old stuff with new names. Kind of like breakfast cereal, there are only two or three with slight variations and a new name and you have the illusion of variety.

MONDAY'S WORKOUT
Row 500 meters
Don't know if I mentioned it but I always do the WU row strapless for form and to put the power in the first part of the pull.
DROM
Squat 5 @ 85/5 @ 105/5 @ 125
Dead lift 5 @ 125/5 @ 155/5 @ 185/3 @ 215/3 @ 250/3+ @ 280 (got 6)
DB bench 3 x 15 @ 40
Pull ups 3/2/2/2/1
Ab wheel 5 x 6

Another thing I may not have mentioned, but I may have and I just don't remember is that I am now including in the warm up the following:
10 R arm snatches @ 35
10 swings @ 35
10 L arm snatches @ 35
10 goblet squats @ 35
10 ea arm windmills @ 5 Flexibility is an issue here and I will stay light on these until I feel the form is correct. 

Long Legs, Short Back...

...does not, an ideal, squatter make. I continue to struggle with the squat. It is my nemesis. It is a foe. I will vanquish this foe but it is going to take a long ass time.

The sport of exercise begins its games today. check it out at the CF games site.

FRIDAY'S WORKOUT
Row 500 meters
DROM
Squat 5 @ 85/5 @ 105/5 @ 125/5 @ 135/5 @ 155/3 @ 175 failed on these as I didn't get below parallel on any of them.
Press 5 @ 45/5 @ 55/5 @ 65/5 @ 70/5 @ 85/5+ @ 95 (got 6)
Pull ups 5 x 2
Ab wheel 5 x 5
The above 2 were done as a circuit with a 1:30 RI.

Cashing Out.

Among other things, I had completely bought into the  idea that high intensity interval training and anaerobic work would translate into improved aerobic capacity. Yet another poorly thought out, baseless claim by "those people". Here is a great article on why it doesn't work.

WEDNESDAY'S WORKOUT
Row 500 meters
DROM
Squat 5 @ 85/5 @ 105/5 @ 125
Bench press 5 @ 70/5 @ 85/5 @ 100/5 @ 110/5 @ 130/5+ @ 145 (got 8)
DB row 3 x 10 @ 50/52.5/55
Pull ups 5 x 2
Slant board situps 3 x 10