Tuesday

Sunday I spent the day walking around Detroit, looking at its decaying infrastructure. A depressing city. Monday traveled, no workout.

1pm
Today, did a push pull circuit of bosu push ups, rope climbs, elevated push ups, barrel rows, and kettle bell swings.

Later on did some strength/explosion work.
4:30pm
Bodyweight chin ups x19
45 lb. weighted chin ups x4, 3, 3.
I did these very slow with a three second pull and five second drop.
Thinking about getting a weighted vest as having a 45 lb. plate hanging between my legs is more than a bit cumbersome.

Moved onto circuits of:
60 lb single arm dumbbell swing x5 each arm
60 lb single arm dumbbell snatch x5 each arm
10 burpees
No rest between exercises, three sets with a minute between circuits.

7:30pm abs circuit with group class

8pm did 6 350 meter sprints at 56 seconds with 75 seconds rest. Knives in my stomach on the last two.

Saturday


Played a couple of games one on one with Bink. I’m still feeling the dead lifts on my lower back so it’s a full day off from the weights, full day on with music. Finally getting hungry for real music again. It feels good.

We'll have a barrel of fun

Friday….
Did most of the morning boot camp class…pushes, pulls, squats, sprints, etc.
It was hot and sticky, I was sweating before we even started.
Finished up with clients, music work, nap time.
Woke up, ate and back to the Garage for more. Finished with clients and started taking apart the beer barrel that Purdy Lounge donated to us (thanks!).
After a few minutes, got it open and filled it half way with water. Lifting this thing is a whole new experience. Uneven weight provides a whole new challenge. Balance and strength have to work together and focus has to be 100%.
I also tried out the weight belt that Joseph lent to me.

pull ups…
bodyweight x 13
25. lb x8
35 lb x6
35 lb x6
45 lb x5
45 lb x4
bodyweight x 10
these last ten felt like I was floating…

This was supposed to be a full rest day, but after the pulls I did a few sets of overhead press/row with the barrel just to see how it felt.

Time for music, good organic berries and spinach, and the 11-5 shift on the decks at the Lounge.

Thursday Morning

36 minutes of doormouse cardio circuit
One minute on, half minute off.
I ate watermelon this morning for the first time in a long time.
ENERGY!!! Love it.
We went hard today with 45 lb weighted push ups/plank holds (put a plate on your back and go), push/pulls (5 pull ups, ten push ups, repeat), burpees, stairs, bar cleans, high knees, jumping lunges, etc. 24 sets.
Finished with jump squats (normal squat, but jump up explosively at the bottom)
65 x10
85 x10
105 x10
125 x10
125 x10

Workin’ that vertical leap…this stuff works. I am 32 years old and I can dunk a basketball without question for the first time in my life. I also feel tiredness in my legs at the end of longer runs like never before. Give and take.

Stretch, protein, shower, salad, music and then on to the studio, the pool, outdoor class and another club guest spot before tomorrow starts.

Building

Tuesday….
I learned what real dead lifting is.
Warm up with cable lat pull downs, medium weight. Moved onto Smith machine rows with 95, 115, 135.

then…

Dead lift
135lb. x15
185×10
185×8
235×6
235×4

Not a lot of weight, but I’ve never dead lifted more than 135, ever, period. WOW. My whole lower back is sore, not bad sore but I’m more aware than ever how seriously involved the lower back is involved in everything. Everything.
Moved on to some trapezius work and got finished with serious bicep work, all sets going 12, 10, 8.

Not my usual protocol but I’m working with an old-school trainer learning the body builder routines, soaking it in and seeing what it’s all about. He’s a well of knowledge and I’m enjoying his push. A whole different kind of pain, very quick and concentrated and it goes away as quickly as it comes. I’m used to endurance pain that comes, stays and fades only after time. This is intense, pointed struggle. Filling muscle with maximum force and seeing if you can push more. Running a mile at top speed certainly takes more mental focus and is, in my opinion, more grueling, but I can see the allure of the battle against heavy objects and I’m certainly not immune.

Today I did a good chunk of our morning class and rested the rest of the day outside of a few 55lb barbell jump squats and rear shoulder presses I did just because the bar was there.

We did a good full cleaning of the space today….swept, double mopped, vacuumed, polished, etc.