Friday - Strength and Burn: Goal Pudding and Humble Pie

Lesson: Eat Right. Weighed in at 186.5 -- undid all my weight loss work this week with a crappy (SHITTTYYY) dinner at a crap shack ghetto diner that was out of every single healthy(ish) option on the menu. (and a bread-heavy sandwich for lunch today) dammit.

This was worst workout of the week, but was good week in all. Will conquer the failed complex (below) next week and try to eat better.

1. Warm up on concept 2 (10 min)

Continue to have fun with this although it will probably be short lived -- varying the way I pull back the bar (side/twist, curl, overhand, underhand, stacked/vert but to center, etc).

2. Strength lifts

Turkish Get Up

• 3 x 45
• 2 x 55
• 1 x 65
• 1 x 80 (PR)

Got it! I forgot my gym don't have 75lb DBs (skips from 70 to 80, so I had to as well). At the VERY end of each side on the PR I kind of collapsed with weight/dropped it to side. So I will try again at same weight for cleaner reps next time. But I'm counting it. (If I can keep good form all the way through to ground that will be great since that's a lot more weight than I can press or bench w/ one hand.

Hand Stand Push-up [practice]

• 1 x 1
• 1 x 1 FAIL

Barely got the one rep one time... practice these at home outside of other workouts...

1-arm DB Floor Press x 6/side x 60? (forgot weight -d'oh!)
Bench x 5 x 135 grrr... was going to pop off a few sets at more reps or more weight but right shoulder started hurting and clicking a little so I stopped right there - was NOT worth tempting fate w/ my shoulder for the bench when I have the centerpiece of my whole current regiment coming up on Monday (Clean and Press).

3. Circuit training

Tumminello's Weight Plate Metabolic Circuit -- with a 45lb plate:

• Overhead Squat x 6-8
• Swings (like kettlebell swings) x 6-8
• Bentover Row x 8-10 (fast)
• Reverse Lunge and Twist x 8-10 total
• Diagonal Chops x 6-8 each side (down to up, full contact twist style in legs, finishing rep with chest nice and high)
  [Complete 5 rounds; 90 sec rest between rounds.]

FUCK! FAILLLLLURRRE. Only finished 2 rounds.

I thought this would be easy with max reps since Cosgrove's Evil 8 complex from same web page was kind of a cake walk, bit nooooo, this was awful. The first 2 movements are easy and then the lunges are where it starts to wear you down, and it doesn't stop there. Try this next week without any big lifts or anything first. I can definitely do this with a full tank -- just after those TGUs, and with sore legs from rest of week, I was kind of gassed.

Wanted to do quick finisher on rear delt machine but totally forgot - get that nonsense in on Monday after workout since it's right near locker room.