"A" is for "Alex Slacked On Updating"

So as I sit here morose having consumed a crappy PB&J sadwich, I feel I should catch up before heading up to the ARC to finish week four of C-to-5k.

So here's Tuesday's "A" workout:

Squat 3x5 185

DB Bench Press 3x5 55

Sumo Deadlift 1x5 190

Dips 2/1/2

Squats: Continued frustration

DB Bench Press: Felt great

Sumo Deadlift: _)_)======|) ~o ~o ~o

Dips: I'm glad to be doing more than one rep on more than one set again.

Nothing really to note except that the gym was in a particularly bad state of douchebaggery. I don't even have the will to type out about how bad it was. I take solace in that one of the guys who work at the gym is a kindred spirit to Joe and I. After three years of working at the ARC he's basically fed up with all the fuckers who roll 100lbs dumbbells into the corner for someone (him) to go pick up after them.

You might be hearing more from him soon!

Here's Wednesday's W4D2 of C-to-5k:

22 laps in 22 minutes. This is still a little slower than the time it should be taking, but I tightened it up a bit in addition to getting in  bit more distance. I'm also fudging by half a lap here, but as my backpack weighed about 35 pounds all day I'll excuse it.

Sit-Ups 10lbs 15/15/10: Oh god I finally made some progress. See above reaction to Sumo Deadlifts for an accurate portrayal of how I felt.

Hyperextensions 3x8 22.5lbs: I decided to cool off by two reps on this. I think the ten reps might have been a little much on a primarily lower-back exercise.

Thursday was "B" for "Bitches Leave Dumbbells Fucking Everywhere":

Squat 3x5 185

DB Overhead Press 3x5 42.5

DB Bent Over Row 3x5 70

Pullups at 76lbs assist 8/7/5

Squat: I think the running is killing my progress here, but oh well. I care more about that then squats right now.

DB Overhead Press: Actually with dumbbells my feet have been pretty close together so it's more like a true Military Press. This continues to be hard, but it feels good.

DB Bent Over Row: Jesus Christ doing three sets at 70 pounds is hard. I was very much cheating at the end of the sets, especially on my right arm. I'm going to stay at the weight for at least a week since the next increment is 75 pounds.

Pullups: Sweet, sweet progress.