In the TRENCH

I cheated the program a bit because I really felt like I needed one more day for recovery from my last workout (which was on Monday).  Past 2 days have not been very good in terms of sleep for some odd reason....  Anyhow, last day of the 5 Rep Week was today.  Here are the exercises, order, and their numbers:

1. Weighted pull-ups ---- 45lbs. attached 5,5,5*
2. Cable rows ------------- 160 5, 5, 5
3. Face pulls --------------- 90 5, 5, 5
4. Dumbbell bench -------- 95 5, 5 then upped to 100 for 5
5. Squats -------------------- 285 5, 5, 5**
6. Leg press calf-raise ---- 300 5, 5, 5

I would like add that my workout varies on the day to day basis.  For example, I do weighted dips instead of db bench and seated military press instead of face pulls.  On that same note, I will soon implement leg press to alternate with squats in the next cycle.  I want to also add that I normally finish the whole workout with abs but this time I was beat.  Another thing is that the order of my exercises vary too, I typically start with back / pulling muscles, then do chest / pushing, then finish with legs.  I may start with legs or chest and mix it up here and there.  I like to hit my weak spot (back in my case) first though.

The very nature of full-body workouts are intense.  I try not to lag too much in my workout by getting from one place to another too slowly though and I try to make sure to get done within an hour or so.

*I use rest-pause method almost all the time for pull-ups because they are the most difficult for me.  In this case, I did 4 reps then took a quick breather and did one more rep to complete the set.

** rest-pause for squats too: did 4 reps then racked the bar, then finished the set with 1 more rep.

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On a musical note, I need to stop being lazy and start practicing earlier in the day.  I also need to get some lube for my ligature because the screws just don't twist smoothly.

I finally managed to amass all the songs from the Charlie Parker Omnibook.  Now I can use Audacity, Transcribe, or something to slow down the recordings and play along (and get better).  This way, I can actually play it like Charlie Parker plays it and IN TIME.  My rhythm and timing has really gone down the toilet after high school because I never had to read music again...at least not for a class/not for a grade.  Hehe.  I'm getting back slowly into it.  At least I still have my metronome.

Here's the saxophone I play: 1970's Buffet-Crampon Superdynaction.  (Photo courtesy of Steve Gray).

Alright then, stay cool~