Square Peg's guide to electronica

[autechre]

This journal won't be a pure workout one (as you can tell), nor will it contain the deep fathoms (© Rose) that are in others. It's more for me to get down a log of what I have done & am looking to do before it disappears into the ether*

I guess it's odd the shit your mind comes up with at 3am when you're lying awake. This last week i've had the dark cloud of redundancy hanging over my head and I don't think i've slept more than the number of hours I can count on my fingers and toes (no, I don't have extra digits).

So, in my nighttime delirium, i've decided I need to give my training a reboot.

This week has been pretty good at the gym despite the lack of sleep. Managed the usual 4 day split so far & will probably work some more frustration out tonight

Tuesday - did legs and started badly. Tried squats on the Smith Machine with some light weights & BAM! pain in the left knee when I hit the bottom of the rep. Thought that might be a oncer, but no it hit again the next set. Game over.

Did a few other things, no pain and tried lunges again since I hadn't done them in an age. Started off on girly 6Kg DBs in each hand, a few wobbles but managed to get through a set without much grief from my knee.

Eventually ramped it up to 20s and got a couple sets done before my legs were knackered.

Must have been doing something right as i've been feeling the Burn in my ass (© GymRat) & front quads have been aching since. :pfft:

Thursday - back & bis. Started with some negative chins using a neutral grip. Got through 2x5. I need to work on these more, I was swinging about way too much at the start, but could manage to do the reps slowly.

Did some more inverted rows on the Smith. Tried these last week and thought I was doing well. Read up on how to do them properly & now they're much harder

To work on today: flexibility, mobility & stability

Been doing a lot of reading lately to escape(?) from work stuff and come to the realisation that I have largely ignored these. Yes, I do stretch, but I can and should do so much more.

In other news:

I love the sound of the McLaren SLR. It's just so meaty & aggressive :twisted:

Syntheme - Lasers 'N' Shit and Boris Divider - La Hora De Las Maquinas have been on rotation a lot lately.

Todays post brought to you by the letters: c, u, n & the number 7

Almost time to see if I get voted off this island...

*Warning: may contain other nonsensical ramblings.

[rose]

*Warning: may contain other nonsensical ramblings.

:pfft: at Square Pegs, sorry for that nickname :shifty:

Shouldn't today be brought to us by the number 8 if the letters are c, u, n...

And yeah the SLR would be a mint car to take around Nürburgring! I fucken love that car and I don't care if people think I suck because of it.

[rose]

Sorry am I allowed to swear in your journal? :shifty:

[autechre]

Sorry am I allowed to swear in your journal? :shifty:

f*ck yes :grin:

7=T and is a very appropriate word today.

Well, Survivor is delayed until next Tues. so have to sweat out the weekend again. :evil:

Was at the gym, just getting into the swing of things & get a call from the helpdesk. Came back to work, someone else is already dealing with the problem... grrrr. I don't need that kind of stupidity.

I'd be happy taking just about anything around the Nürburgring, but the SLR is just a growling beast.

[rose]

8 = T on all three phones in my vicinity. Yours must be from the dark ages :pfft:

[autechre]

8 = T on all three phones in my vicinity. Yours must be from the dark ages :pfft:

Hey, no bad mouthing my iPhone. :phear:

Wasn't referring to txt speak, more leet speak.

Thus endeth the lesson.

[rose]

Oh good grief, I don't love technology that much!

Barbells however... 8)

[autechre]

Oh good grief, I don't love technology that much!

:pfft:

Barbells however... 8)

Amen to that. Been looking at the 5x5 program. It looks like a good all-round strength program.

Now all is needed is to get stuck into it

[poos_n_wees]

You have a journal!

Been looking at the 5x5 program. It looks like a good all-round strength program.

Now all is needed is to get stuck into it

Nothing to it but to do it

[autechre]

Friday's workout take #2

Did some stretching:

- ankle stretches

- squat stretch

- shoulder dislocations

- standing trunk/torso twists + a few other random things

Instead of the usual cardio, I decided to go for a walk up the street next to the gym & head to the botanical gardens. Figured i'd do a few laps of the met office & come back down. Nope. Went off on a trail & ended up in the Bolton St cemetary :pfft:

I'd never been in there before & seemed kinda wrong to just power walk your way through.

Got back to the gym, had a hoooot shower & I felt pretty fucken good :grin: Nothing like a bit of (very) fresh air to get you going.

:salute: to all those who have fallen.

Now playing: Sidesmokers - Sugar Beats

[autechre]

Clean up in aisle 3

1st day of 5x5 so weights on squats & bench were cake, but that's not the point. Got a lot to work on to get my technique down.

I did enjoy trying new bench & squat methods though and got the hang of the basics.

I'm sure I managed to pull a muscle in the groinal area :pfft: during the 3rd set of squats. Didn't seem to affect things in the other sets, but will need to stretch moar.

Things to remember:

- squeeze them glutes

- keep shoulders back & down

- only 5 reps per set (its so easy to get carried away)

What I dun:

Squat stretches

Shoulder dislocations

5x5 squats - bar

5x5 bench - bar

3 sets - 11,8,7 inverted rows - bent legs too, I suck at these - got a lot of me to pull up, but form is good

3 sets - 21,17,12 pushups - not a bad 1st up effort

3x12 reverse crunches - teh abs burning after this lot!

20 mins cardio - 246cals

On the playlist:

New Order - Blue Monday - probably my most favourite track ever

Autechre - VLetrmx21 - just stunning

Time to sort out an enormous pile of old clothes that I pulled out of my wardrobe & drawers.... ugh

[teamfatboy]

I love the sound of the McLaren SLR. It's just so meaty & aggressive :twisted:

Just spotted this - and yes, it's absolutely superb. I heard one in London - and compared to the Gallardo I heard, the Lambo's for sissys. The only thing that came close was an Aston DB V8 (the '70s one) which sounded well fit, but was red with white leather, so '80s it was only fit for Bruno.

Nice taste in music too.. a journal to watch!

[SoaringSwine]

Which version of 5x5 are you running? One of these days I'm going to work out who you are... We do work in the same building.

[autechre]

I love the sound of the McLaren SLR. It's just so meaty & aggressive :twisted:

Just spotted this - and yes, it's absolutely superb. I heard one in London - and compared to the Gallardo I heard, the Lambo's for sissys.

LOL. Hearing one in person would be cool. Would love to have a blat in one. As Clarkson says in this clip (about 3mins in), the SLR sounds dirty :grin: Nothing wrong with that.

Nice taste in music too.. a journal to watch!

Thanks TFB, will keep the musical interludes & workout updates coming.

[autechre]

Which version of 5x5 are you running?

Stronglifts for beginners. I thought it best to go back, start afresh & get my technique sorted rather than trying to jump in further up the weight scale.

One of these days I'm going to work out who you are... We do work in the same building.

I'm not hard to find. I'm usually at Fuel having a coff... err.. team meeting :grin:

[autechre]

f*ck. Survivor has been delayed for 2 weeks.

1 guy in another team has been voted off the island, finishes tomorrow

The beatings shall continue until morale improves. bleh

Update:

Lunch - steak, slightly bloody. =P~

[autechre]

Day From Hell part 2

Got to the gym, no shorts.

So rather than working out in my gruts - scary thought - I went home in a foul mood.

I had some stretches lined up to do at the gym and figured I could do most of them at home. So put this on the stereogram and cranked it :grin:

Done:

- squat stretch 5x30secs

- supine bridges 3x10

- standing hip flexor stretch

- clams

- birddogs

- levator stretch

think that was it

MIA - cardio

Dinner - moar steak :pfft:

Now playing - Pacific Heights - Lavenia

mmmm bass :jive:

[poos_n_wees]

Lol @ pic. The guy in the background looks like he's checking out the ass on Balloon Arms there.. Ugh :?

[autechre]

Another day in paradise

I remembered my gym shorts today \:D/ so worked out as scheduled.

shoulder dislocations

squat stretches

Squats 5x5 - bar+2.5kg - I gotta say this looked even more dorky than just squatting the bar. Form seemed ok, I remembered to squeeze teh butt when coming up. Ole!

Overhead press - 5x5 - bar - Not done these before, form seemed pretty good

Deadlifts - 2x5 - bar+20Kg+training wheels :grin:

Only supposed to do 1 set by the program, but did 2 since the weight was light & needed the practice.

Chinups - 3xF - got 2 proper ones in, then had to do the rest as negatives. Back was burning after :twisted:

Planks - 3x30s - no dramas

Not much else to report. Work is still meh with morale at an all time low. Potentially some Good News™ on the way, but that is up to the customer.

Playing: JB3 - Forklift (Luke Slater's Filtered Remix). I remember hearing Richie Hawtin play this at a party back in the day. Everyone in the club went fucken mental :grin:

[autechre]

Not a bad workout tonight.

Did some stretching, a little mobility work.

Pullups 2x2 BW + 2 negatives - my form is all wonky - shoulders are not even. The fix: do more, focus on getting everything lined up.

Cardio - 45mins ~550cals

Weighed myself last night & again tonight to confirm. I seem to have lost 4Kg somewhere in the last 3 or 4 weeks. Anyone found them? :pfft:

Fuct if I know how or from which bits, maybe its just the stress from work. :shrug:

On the player: Future Sound of London - Papua New Guinea

[SoaringSwine]

Which version of 5x5 are you running?

Stronglifts for beginners. I thought it best to go back, start afresh & get my technique sorted rather than trying to jump in further up the weight scale.

One of these days I'm going to work out who you are... We do work in the same building.

I'm not hard to find. I'm usually at Fuel having a coff... err.. team meeting :grin:

I probably walk passed you all the time :shock: . Just downloaded the SL beginner programme. It looks solid, great way to start/rebuild your strength. I take it you graduate to an intermediate routine eventually?

[autechre]

One of these days I'm going to work out who you are... We do work in the same building.

I'm not hard to find. I'm usually at Fuel having a coff... err.. team meeting :grin:

I probably walk passed you all the time :shock:

More than likely :pfft: We usually have a meeting a couple times a day.

Just downloaded the SL beginner programme. It looks solid, great way to start/rebuild your strength. I take it you graduate to an intermediate routine eventually?

I'll see how the beginner program pans out for me and what I want to achieve after i've reached my current goals.

[autechre]

Hit the gym early as I have a date with some alcohol :pfft:

Today's workout:

Squat stretches x4

Shoulder dislocations 3x12

5x5 squats - bar+5Kg

5x5 bench - bar+2.5Kg - the benches were already taken so, remembering Rose's fathom about expecting the unexpected, made do in the power rack. It didn't feel quite right, but form was good.

Inverted Rows 3 sets - 13,8,8 - bent legs, once again done in the power rack, form was good

Pushups 3 sets - 25,13,12

3x12 reverse crunches - ow

1 pullup - BW - plus a few partials

15 mins cardio - 210cals

The only cheese i've had today: Prodigy - Charly

old skool :rockout:

[autechre]

There and Back Again. A Tale by Someoneorother.

WILT (What I Learned Today) - Plan your route before embarking on your journey

WILT2 - Take a proper camera with you. Phone cameras are shit.

No gym today, but did go walkies thanks to a helpful :poked:

I needed to work off a few drinks that I had last night & clear my head.

I set out to walk up to the wind turbine. Thought that might take under an hour there & back. Seems it was a little further than I remembered :doh:

90mins later I was back at the car. Cool walk though, lots of mud - damn you winter, and the roller-coaster track up to the turbine is accurately named :grin:

Went to the gym, did a few stretches, a couple pullups

No music on the trip, iTunes decided to remove it when I synched my phone to my lappy at work. Cock. :evil:

Playing: The Cinematic Orchestra - Every Day 8)

[poos_n_wees]

Ha! Nice pics autechre.. love the stay warm graffitti

If your phone camera is shite, mine must be the bottom of the heap. The pics don't come out as clear as yours does! :doh: