Whilst in high school I read an inspirational book that I borrowed from my brother, Stephen. I can’t recall the name of the book or the author, and I’ve attemptED to find both to give credit where credit is due. Credit for what? This quote that I’ve memorized: Persistence gives confidence, and continued right mental attitude, followed by consistent action, will bring success. It’s probably been 35 or more years since I read the book, yet I still remember the quote.

Monday, December 4 | Confidence

As I mentioned, I’ve added overhead squats back into routine, and was very pleased with progress.

7 X 5
1 X 3

I began light, at just 65#, and recorded all reps. I completed sets of 5 @ 65, 70, 75, 80, 85, 90, & 95#. Uhm, last week I barely got 1 rep @ 95#. I then completed 3 @ 100#, previous 1RM, and singles at 105 & 110. Yup, I did an extra rep. That’s a 10# gain in a week, but certainly not anywhere near all-time PR of 135#. Persistence, confidence, continued right mental attitude…

I can’t even recall the conditioning. How funny is that?

Tuesday, December 5 | Action

Establish 5RM

I really didn’t feel like working out, and I really didn’t want to deadlift. But I did. And I’m glad that I did.

I completed sets of 5 @ 205, 225, 245, 275, 295, & 315#. Uhm, I have 10, 3, 2, & 1RM, but not 5RM, so I can’t consider that a PR. I was feeling strong, so I continued, completing sets of 3 @ 330 & 350#, a new PR. So I put 365# on the barbell and achieved a new post-surgery PR by 5#. I’m getting strong AF.

14-min AMRAP
3 70# KB SDHPs
2X7, 2X9, 2X11, 2X13, 2X15 mountain climbers per leg
8 box jumps overs with 180 twist jump off box

Sounds confusing, I know. I completed exactly 10 rounds.

I rested Wednesday.

Thursday, December 7

Floor Press
10X10, establishing 10RM
Completed 10 Abmat sit-ups after each round

I set goal of 155#. I completed sets 65, 75, 85, 95, 105, 115, 125, 135, 145, & 150#. I wisely chose 150 for last set. ‘Twas a struggle, and I seriously doubt that I could’ve floor pressed 155# 10 times.

6-count burpee with twisting jump over barbell
Strict ring rows

All unbroken in a time of 5:12


Jeff and I spent the weekend in NY with Brenda and Larry. We had a wonderful time! We attended the Rockettes Christmas Spectacular. Having seen this with my mother a number of years ago I was surprised by two things: how much of the performance had not changed and how much I remembered. The only bad thing was the altercation, started by Jeff, that I got into with the asshole seated to my right. Uhm, I don’t need to listen to you play videos of the Family Feud and hear you explain the show to your son as the organists are playing. And the asshole fidgeted the entire performance.

We also saw the Saturday matinee performance of Come From Away. It was incredible! Uhm, and the woman seated to my right fidgeted the entire show. I seriously think she had some issues, as she constantly fixed her hair, scratched her head, adjust her glasses, rubber her eye, and stroked her chin. For the last 15 minutes of the performance she mangled a plastic grocery bag. Asshole.

We had a delightful dinner at Mercato, did a little shopping, and also did a little sightseeing. Oh, and it snowed Saturday! The city was absolutely beautiful.

I miss Luke, Meg, and Zac even when we’re gone for such a short duration.

I didn’t work out Friday, Saturday, or Sunday, and I can’t tell you the last time I’ve rested for three consecutive days.

Monday, December 11 | Back at It

The gym was cold! I wore sweats and gloves. Ha!

Work up to heavy double

I completed sets of 5 @ 65, 75, 85, 95, 105, & 115. I attempted 5 @ 125 but only pressed 4 reps. I then completed 3 @ 130 & 2 @ 135, both 5# PRs. Yay!

25-20-15-10-5 unbroken hang power snatches, 45#
50-40-30-20-10 unbroken air squats

This is exactly what I needed, and I was quite out of breath by the end of the workout.

Time = 6:58

Tuesday, December 12 | Twelve Days

I watched the “Active Shooter” series on ShowTime. I felt devastated, hopeless, exasperated, overwhelmed, hopeful—the list of emotions may be endless. I will never understand America’s obsession with guns.

I took Luke for a walk (he’s healing nicely) and then worked out in the gym, sans mascot(s).

The 12 Days of PaulFit
1 strict HSPU
2 6-count burpees
3 strict ring dips
4 floor press, 75#
5 wall ball shots, 20# & 10′
7 back squats
8 box jumps, 24″
9 power cleans
10 KB swings, 53#
11 stiff-legged deadlifts
12(0) double unders

As I’m beginning to blog only for myself, I shan’t explain.

Time = 30:53

This was tough, but I did complete all rounds of activities in unbroken reps. As the workout progressed, I became more and more winded, and often had to talk myself into beginning next activity.



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