I am writing this while on vacation in sunny San Diego, California. Arrived here on June 16 to see my niece's high school graduation on the 18th, and have spent most of my time here with a friend. And watching World Cup Soccer (or as we Spanish-speakers call it, "La Copa Mundial"). Another week would have been nice.
Spent the week of the 7th sick as a dog. No surprise there since everyone in the house had been sick. Had Navy that drill weekend and gamely tried to PT, our unit Fitness Coordinator loves to play soccer. Got my ass handed to me, I think it's time to start bringing cardio back. Eschewed cardio for a while to get my strength and muscle that I lost from the surgery back: that just about done, it's time to trim down.
June 14th (All Notation: weight x reps x sets):
Flat Bench press: 65x5, 85x5, 105x5, 125x5, 145x5, 165x3, 185x1, 195x1, 215x1. 215 will be what I work with when I come back to calculate the working weights for 5/3/1 when I get back. 2 more rounds until Virtualmeet in August.
June 15th (All Notation: weight x reps x sets):
13" SSB Box Squat: 80x5, 105x5, 130x5, 160x5, 185x5, 215x3, 235x1, 255x1, 275x1. 275will be what I work with when I come back to calculate the working weights for 5/3/1 when I get back. This went up pretty nice, though locking it up at the top was a little hard.
June 18th at the gym at Naval Base San Diego, I decided to do a few machines just to pass the time and not be too idle.
Hammer Strength ISO Lateral Bench Press: worked up to 90x3 per movement arm.
Hammer Strength ISO Lateral Row (Elbows Up): worked up to a 160x1 per movement arm.
Hammer Strength ISO Lateral Shoulder Press: worked up to 90x2 per movement arm.
Bodyweight Chinups: did 7 singles with no assistance for the first time since September 2009 pre-surgery so I was thrilled. Not much pain, and not bad considering that this was done at a bodyweight of 239 pound with clothes on. Yeah, time to drop a few pounds. Okay, a lot of pounds;)