Originality is merely unconscious plagiarism.

I’m in a pissy mood. As this occurs infrequently, I’m going to allow myself to be in such a mood. Indulge me. More in a moment.

This past Sunday afternoon I said to Jeff, “I’m going for a run.” He looked at me incredulously and replied, “You don’t run.” I said, “Seriously, I’m going to the American Tobacco trail and go for a run.” He still didn’t believe me, even though I changed into running shorts. He asked, “You’re just going to go for a run? You’re not going to do anything else other than run?” I replied, “I’m just going to go for a three- or four-mile run.”

And that’s what I did. And I thoroughly enjoyed myself! I didn’t even wear a watch. I ran on effort, taking one breath every fourth, third, and other step for miles 1 & 2, 3, and 4, respectively. In other words, I was sprinting at all out effort for the last mile. I got quite a few looks, but this may have been because I was shirtless. I didn’t want to stop running, yet I made myself do so. Perhaps I’ll run 5 miles next time!

Yesterday was a relatively easy day. Lal (www.easportsmassage.com) worked out many of the kinks and issue spots, and told me that my left shoulder had tightened up as a way of self-protection. Stupid self-protection. I stopped by CFZ prior to picking up Luke at Doggie Village for no other reason than to complete low bar back squats. I did warm up sets of 95 and 115, and then 3 sets of 5 reps of 135#. I recorded all sets. Lifts felt easy, as they should have.

Press, deload
2 warm-up sets
3×5 @ 75% last week’s weight

As I’ve only been doing presses for the past 2 weeks, it seemed pointless to deload; thus, I did not. I completed warm up reps of 45, 75, and 85, and then 3 sets of 5 reps of 100#.

5 Rounds, each for time
6/10 Pull-Ups
10 Dumbbell Thrusters
Rest 1 minute

Each round should be FAST. Scale the pull-ups to 6 reps to allow for unbroken reps, if 10 is (should be “are”) too much.

I chose 25# dumbbells, as I certainly didn’t want to use 30 and I knew 20 were going to be too light. TK evidently had his heart set on using the set of 25. Just as we were getting ready to begin, TK mumbled something under his breath intentionally loud enough for me to at least know that he was grumbling. Sheesh. I got so tired of his whining (i.e., passive-aggressiveness) that I finally exchanged my 25# for his 20# dumbbells, if for no other reason to stop the blathering. MK said something like, “It’s probably better that you use 20# dumbbells, blah, blah, blah.” I know what I’m capable of, and I was certainly capable of using 25# dumbbells, thank you very much. How does this story end? I was not the least bit challenged using 20# dumbbells.

I completed all rounds of 10 pull-ups and 10 dumbbell thrusters (surprise!) unbroken, in times of 31, 30, 29, 28, & 28 seconds; total time of 6:26 and work time of a mere 2:26. I barely broke a sweat, 1 minute was more than enough time for recovery, and again, I wasn’t challenged. Score = 2. I may very well go for a 5-mile run this evening.

We ended the day with a 5-min AMRAP of 20 lat pulls and 20 face pulls. I used a green band and completed 8 rounds + 20 lat pulls + 1 face pull.

I’m thinking about putting in a garage gym. What I have: plyo box, 20# med ball, rings, jumps ropes, dumbbells. What I need: bar, plates, rack/pull-up rig.

Dear World,

As I don’t constantly compare myself to you, please don’t constantly compare yourself to me.

Thank you,


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