Hey, have you been working out?

[Al B. Sure!]

Your calves feel it but are your shins okay? Your calves should definitely feel it the first few times (your feet themselves could also feel it), but if your shins are good, you are good.

[Jon Miller]

Ran home, ~5km. I did stop and walk a couple of times for a minute or two to try to make sure I wasn't hurting myself.

Hopefully I didn't rush things.

Longest I have barefoot run yet, my calves feel it.

JM

[Jon Miller]

attempts at least

5/4/3 pullups
4/6/4 lunges (27/27/27)
5/4/3 chinups
15/15/15 back extensions
6/6/6 bent over row - same as usual (27/27/27)
spine rotations (stomach)
10/6/6 dumbell bicep curl/etc (11/11/11)

some barefoot running (to gym and back)

JM

[MOBIUS]

I'm playing Badminton this lunchtime with some girls, will this help with my fitness...?

[Jon Miller]

I do them standing and arms out to the sides/palms forward.

JM

[Al B. Sure!]

Out of curiosity, how do you do your presses, Jon? Seated or standing? Do you do them Palms-In like I like to do because it mimics the ammo can press I need to be good at for the Marines:


or do you do them the traditional way with arms out to the sides and palms forward?

[Al B. Sure!]

Well they're really enforcing their stupid no powerlifting rule again this semester On the plus side, the lady told me they have a powerlifting rack on backorder and are going to allow powerlifting in a specific section I just hope they get more than one rack because there's a crapload of powerlifters, athletes, and regular guys who do cleans, jerks, snatches, and presses. The squat racks already are always a long wait.

So since I couldn't do my cleans or presses, I did standing dumbbell presses instead. Did Standing Palms-In Presses which I'm not sure if they're harder, easier, or the same as your normal dumbbell press. Dumbbell presses are tough though. I did sets of 5 bumping up the weight by 5 lbs each time til I couldn't get 5 reps. Got up to 4x60lbs. It's interesting how much poundages are different when they're on a bar or on a dumbbell. 120lbs on a bar for presses is a joke but it's tough distributed between two dumbbells.

I also back squatted 3 sets of 5 at 205lbs (don't laugh; squats have always been lagging for me). And I did grease-the-groove chinups in sets of 11... I wasn't really counting my sets but I know I did more than 6 sets, don't know how many more though.

[Al B. Sure!]

I know a lot of guys who praise the Vibrams. I just don't want to look like a complete weirdo I wear Nike Frees instead. Socks for them also exist, Jon, for when it gets cold up in Uppsala... they're expensive though and sold by Injinji.

The gym was crowded as **** today because it's the first day of classes... they've also moved almost all the machines out of the strength room to a new facility which is great since I never used them and it means long-term when the new facility opens, this gym will be less crowded during the school year. I'm a little puzzled by why the University has three separate gyms all within a block of each other in three separate buildings though. I guess it reduces the crowd which will be great but it also means my alumni fees have doubled to freaking $100/semester which is borderline commercial gym prices ($25/month).

I didn't feel like waiting an hour til on of the squat racks freed up (there's only two, and one of them was getting double duty by one guy squatting and another doing power cleans) so it looks like I'm going to switch my schedule to the morning so I only have to compete with the Army ROTC crowd for space. I always feel weak in the morning for some reason, though.

[Jon Miller]

I bought a pair of these over the weekend: http://en.wikipedia.org/wiki/Vibram_FiveFingers

JM

[Al B. Sure!]

Barefoot running? That doesn't sound comfortable in the slightest...I always make sure I have something that can absorb the shock.

Do some research on barefoot running. I've posted about it here on Apolyton before. No one but Jon Miller had any interest though.

[Provost Harrison]

Barefoot running? That doesn't sound comfortable in the slightest...I always make sure I have something that can absorb the shock.

[Jon Miller]

I was tired of doing one inch dip attemps:
6/6/6 assisted dips (-15,-15,-15)
8/4/5 cable flys (40,50,55)
stomach (spine rotation)
6/6/8 vertical press (13/13/11)
12/12/12 machine bench press/negative (44/44/44) (62/62/62)

Did even less barefoot running (~1km?). I don't want to injure myself.

JM

[Provost Harrison]

One moment, just running that through Babelfish...

[Jon Miller]

attempts
5/4/3 pullups
4/4/6 lunges (27/27/24)
6/5/4 chinups
spine rotation
6/6/6 row (22/22/22)
back extension
bicep curl dumbell

A bit of barefoot running.

JM

[Jon Miller]

yes, just go easier

JM