wateronconcrete

Training Log: Squat

Sat, 11 Feb 2012 18:40:41 -0800

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets:

320 x 5

365 x 3

405 x 1

Assistance work:

Deadlift (BBB [50% of working 1RM])

255 x 10 x 5

Hanging leg raises (bent knees, need to work on these):

BW x 10 x 5

Roller

Went ok today, but squats felt heavier than they should have. Not exactly sure why, but am heading into a deload next, which will be good. That will be the end of month 1 of the Boring But Big 3 month challenge. Next month I’ll still be sticking to the exact number of reps for each working set, but upping the assistance work from 50% to 60% numbers. Yep.

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Training Log: Bench Press

Fri, 10 Feb 2012 19:14:26 -0800

Shoulder stretch, roller

Warm up sets

Working sets:

180 x 5

205 x 3

230 x 1

Assistance work:

Push Press (BBB [50% of working 1RM]):

115 x 10 x 5

Barbell Row (BBB [50’ish% of working 1RM]):

115 x 10 x 5

Tricep Pushdown (using EFS Pro mini band doubled over top of rack):

Band x 10 x 3

Curls:

35 x 10 x 3

Roller

Wanted to get in multiple reps at 230 since it went up so easy, but sticking to the Boring But Big 3-month challenge program. I can already tell this should be exactly what I needed.

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ilikeshinyobjects: helms-deep: mattapodaca: This is my new...

Fri, 10 Feb 2012 09:22:19 -0800

ilikeshinyobjects:

helms-deep:

mattapodaca:

This is my new favorite twitter conversation ever.

What a great way to start a Friday. This is really great.

Too dam funny!

HAHA!

"1UP Mushroom" Mushroom Burger!

Thu, 09 Feb 2012 16:08:55 -0800

via instructables.com

very cool

Training Log: Deadlifts

Wed, 08 Feb 2012 19:34:39 -0800

Shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

360 x 5

405 x 3

455 x 1

Assistance work:

Squat (BBB [50% of working 1RM]):

225 x 10 x 5

Ab crunch (ball):

BW x 10 x 5

Roller

Great session this evening. 455 went up easily, which I was happy about.

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......things got pretty weird after that

Wed, 08 Feb 2012 12:12:05 -0800

via thoughtballoonhelium.blogspot.com

Beautiful Bookstore (via The Design Ark)

Tue, 07 Feb 2012 08:09:34 -0800

via the-design-ark.com

simply amazing

Training Log: Push Press

Mon, 06 Feb 2012 19:54:42 -0800

Shoulder stretch, roller

Warm up sets

Working sets:

160 x 5

180 x 3

200 x 1

Assistance work:

Bench Press (BBB [50% of working 1RM]):

125 x 10 x 5

Pull ups (used wide underhand grip):

BW x 10 x 5

Tricep pushdown (using EFS Pro mini band doubled over the rack):

Band x 10 x 3

Roller

Great training tonight, looking forward to deadlifts.

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How a Regularly Scheduled Phone Call and a Little Research Can Reduce Your Monthly Bills Twice a Year

Mon, 06 Feb 2012 14:30:25 -0800

via lifehacker.com

Great idea. We’re constantly looking for ways to cut down bills.

How to Roll Your Own Awesome Drag-and-Drop File Sharing Service

Mon, 06 Feb 2012 08:20:35 -0800

via lifehacker.com

Not sure I have a use for this, but it is definitely interesting. I’m quite a big Dropbox fan (referral link here: http://db.tt/hfiJvaL ) — but if you prefer to ‘roll your own’ - this is a great write up.

inky: ‘Game over, earthlings’ (cropped)

Sat, 04 Feb 2012 18:39:35 -0800

inky:

‘Game over, earthlings’ (cropped)

Training Log: Squat

Sat, 04 Feb 2012 14:54:57 -0800

Shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

300 x 3

340 x 3

385 x 3

Assistance work:

Deadlift (BBB [50% of working 1RM])

255 x 10 x 5

Hanging leg raises (bent knees, need to work on these):

BW x 10 x 5

Roller

That’s it for my 3’s week, on to my 5/3/1 week.

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Training Log: Bench Press

Fri, 03 Feb 2012 18:44:56 -0800

Shoulder stretch, roller

Warm up sets

Working sets:

170 x 3

195 x 3

220 x 3

Assistance work:

Push Press (BBB [50% of working 1RM]):

115 x 10 x 5

Barbell Row (BBB [50’ish% of working 1RM]):

115 x 10 x 5

Tricep Pushdown (using EFS Pro mini band doubled over top of rack):

Band x 10 x 3

Curls:

35 x 10 x 3

Roller

Good training session this evening, time to eat.

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A Cathedral Made from Light (via The Design Ark)

Fri, 03 Feb 2012 15:02:13 -0800

via the-design-ark.com

amazing

Lift More Than You Can

Fri, 03 Feb 2012 11:05:27 -0800

Next time I need a t-shirt, this one is on top of the list.

available at IronMind

Water Sculptures in Slow Motion

Fri, 03 Feb 2012 10:02:34 -0800

Water Sculpture from Shinichi Maruyama on Vimeo.

(via The Everyday Minimalist)

“Beauty in the impermanent.”

Wonderful.

Construct-Your-Own Star Wars AT-AT Cable Organizer & Card Case Kit

Fri, 03 Feb 2012 08:42:23 -0800

via laughingsquid.com

Yes please!!!

I think we need one of these for our newly remodeled office at home.

thepenguinpress: 25 Pieces of Awesome Literary Street Art via...

Thu, 02 Feb 2012 14:10:54 -0800

thepenguinpress:

25 Pieces of Awesome Literary Street Art

via Flavorwire

Tetris: Construction Since 1985

Thu, 02 Feb 2012 13:44:12 -0800

Which wolf will you feed today?

Thu, 02 Feb 2012 11:03:02 -0800

One evening an old Cherokee told his grandson about a battle that goes on inside people.

He said, “My son, the battle is between two “wolves” inside us all.

One is Evil.

It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

The other is Good.

It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.”

The grandson thought about it for a minute and then asked his grandfather:

“Which wolf wins?”

The old Cherokee simply replied,

“The one you feed.”

—A Native American Metaphor

This has been making the rounds lately and it speaks volumes.

Which wolf will you feed today?