Chest and triceps

This was my first session training on my own while following Cosmo's programming. There were a lot of different routines and I thought it would be difficult fitting it all in 45 minutes. However, because the weights were light and my rest periods were consequently shorter - no longer than 1:15 - I only just took a bit longer than three quarters of an hour.

Bench press
95lb x 10
105lb x 10, 6

I would have tried one more rep, but I didn't have a spotter.

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Incline dumbbell bench press
40lb dbs x 10
35lb dbs x 8, 8

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Dips - 11, 8, 6

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Cable crossover @ 20lb per side - 15, 12, 12

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Dumbbell bench press - 5 minutes burn

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EZ bar skull crushers @ 45lb - 12, 10, 9

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Two arm seated dumbbell extension
20lb x 8
17.5lb x 9, 8

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Cable tricep extensions - 5 minutes burn

There were some movements where it took me a while to figure out the right weight, but I think I got it right eventually. The only routine I struggled with was the seated dumbbell extensions. I had trouble keeping my elbows in and executing smooth reps. This might have been due to poor external rotation.

Thoughts on March Madness, NASCAR and Panthers

Hi guys,

I am back after a couple of weeks off. Sorry that the blog hasn't been updated in awhile. Let's get that rectified with three quick thoughts:

-- UNC solidified its NCAA at-large credentials with a big home win Saturday over N.C. State. The Tar Heels would have to fall apart completely to miss the Big Dance now. It could be a banner year for N.C. in March -- Duke will be a No.1 or No.2 seed, State will certainly make the field and Davidson will be favored to win the Southern Conference again. And there could be more. After Sunday's disappointing 20-point home loss to Temple, Charlotte is on the outside looking in and would need a big run over the next two weeks -- but that's not inconceivable for a team that has beaten Butler on the road.

-- Saturday's NASCAR wreck was horrific, and after watching that race car disintegrate and spew into the stands I agree with Humpy Wheeler -- spectators need to be moved back and up, no matter how much it costs. When you injure your own customers, that's a seriously bad business model.

-- Our Joseph Person reports that the Panthers will likely try to keep all three of their running backs in 2013 -- DeAngelo Williams, Jonathan Stewart and Mike Tolbert. I have previously advocated trading DeAngelo if the price was right, but I can see the logic of this move. Stewart was hurt a lot in 2012 and while Tolbert is a fine short-yardage back, you don't want him as your every-down guy. And if you're not going to get good trade value for DeAngelo, by all means keep him -- that 210-yard rushing performance in Week 17 shows he's still got a lot of juice left.

Lastly, if you haven't yet read this story by our Gary Schwab and David Scott on Jimmie Lee Kirkpatrick -- one of the best running backs you've never heard of -- you owe it to yourself. It's fantastic.

Conditioning

Stonecroft gym

15 minutes stationary bike

10 minutes running on the treadmill

Back and arms

Christy Phillips

I had my first session with a new trainer, Cosmo, today. About 15 minutes in I was calling for my mother. Most of the routines used fairly light weights, but high reps in each set.

Deadlifts 3 x 10 reps @ 220lb

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Not sure what it is really called, but for the first move I placed the kettlebell in front of one foot, then reached across to grab it with the opposite hand. These movements weren't timed, but were all continuous, resting briefly when required.

Kettlebell circuit x 2 sets:
Lateral swing and raises x 15 reps per side
Skull crushers / leg and hip raises x 20
Swings x 30
Clean and press (switched to goblet squat for the second set)

Cosmo asked me to check my pulse between sets; it was 180. Bloody hell!

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Wide grip pull-ups with legs raised in front - 2 x 10

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Lateral pull-downs - 2 x 10

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Cable rows for five minutes @ 20lb

Yeah, that's damn light, but these were strict form reps, for a burning five minutes. Cosmo said this is to "finish off the muscles". Well, it damn well worked.

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Cool down and stretching

I'm hoping I die in my sleep, because I know my whole body is going to hurt like hell if I wake up tomorrow.

VIDEO Crossfit Girl Deadlift 242lbs x 5

The truth about meeting his kids from Dating Dad

You want to meet my kids?  Really?
by Dating Dad, Brian Gallagher

Your dating life has moved along and you both think that you are

keepers.  But you haven't met his kids yet and it begins to dawn on

you that he may be a great guy on his own and the IDEA that he has

kids makes him responsible and ready for committment but the thought

of SEEING him with his kids makes you feel you'll get pushed aside.

Fear not, good lady, this is not the case at all.  You are about to

meet his pride and joy and the kids are about to meet dad's pride and

joy.  This meeting is more for him than it is for you.  It is his

chance to show his kids that there is a woman that is a great fit for

him and that could bring a level of joy to all of their lives.

Now, will this meeting always be a fun and festive time?  No, probably

not.  So what do you do if they are giving you the cold shoulder or

are acting up?  My best advice is to just keep smiling.  It throws

kids off when they know they aren't getting to you.  Let the single

dad defend you.  You just need to keep smiling showing all the grace

that you've been granted and repeat in your head that you are dating

this man for a reason.  That reason is that he is a good man and a

great father.  Give him an opportunity to show you what great kids he

has and let him show the kids what a great lady he has in his life.

After the initial meeting you and the dating dad need to sit down and

talk about it.  He'll probably gather comments from his kids in the

subsequent days and he should share them with you and you should be

open to the positive and the negative comments.  You should also be

very honest with him at this point.  If you aren't feeling the whole

kid thing...you should trust your gut.  Some people say "Oh, you'll

get used to the kids."  Yeah, you might.  You also might not.  There

is no reason to allow the kids to get attached to you if you don't

believe you'll ever get attached to them.  I can say from experience

that it is easier for me to get over a woman than it is for my kids to

do the same.

Embrace the opportunity.  Enjoy the moment.  Be honest.  The benefits

of a dating dad go way beyond just his time and affection.

Full body

Dayum.

This week has consisted of a series of short workouts, but on five consecutive days. I have some doms - especially in my traps, following yesterday's rowing - but definitely no symptoms of overtraining.

Back squats 3, 3, 3, 3, 3
135, 155, 185, 200, 205 (2)

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7 rft:
7 cleans @ 115lb
7 pull-ups (kipping)
7 burpees
Time = 19:56