Back from vacation, back in the gym

Last 'official' training session was May 5th, in the interim, Vivian and I went on a very excellent vacation.  We flew to Rome, spent the day walking around seeing history and stuff.  Took a fast train to Venice the next day and got on the Norwegian Jade and cruised around the eastern Mediterranean seeing places that blew my mind.  It was my first time in Europe and my first time on a cruise ship and it was awesome.

We got back Saturday night and took a few days to re-adjust to our timezone, play a round of golf with the in-laws and slowly get back into our routine.  I made it to the gym tonight with the intention of just 'priming the pump' so to speak.  The ship actually had a far better equipped fitness center than I would have guessed and we got in three workouts on the cruise.  No barbells though so I was limited to machine work and dumbbells up to 80 lbs. We also did a ton of walking around in Rome, Venice and on our port stops in Dubrovnik, Croatia, Athens, Greece, Ephesus, Turkey, and Split, Croatia.

Trevi Fountain, Rome
Where the Pope works

The Norwegian Jade, we had to take a tender into Split.

Piazza San Marco as seen from our ship

The main street in Dubrovnik as seen from the wall surrounding the city.

The Acropolis, Athens, Greece

Vivian and I in front of the Library of Celsus, Ephesus, Turkey

We had an excellent seafood lunch in Split, Croatia
one of many pics from our day in Venice after we left the ship
I took over a thousand pictures of all kinds of things since both the destinations and the mode of transportation was such a novelty to me.  I also tried to eat all the things since the ship had food everywhere and all the ports offered an awesome array of local specialties but I managed to only gain 3 lbs when all was said and done.  I guess it was all the walking.  It probably wasn't a coincidence that we saw very few over-weight locals in the cities we visited.

The training session today was just a feeling out process since I had been away from barbells and anything heavy for two weeks.  Squats felt great and the time off left my elbows feeling better than ever.  Weirdly, my right knee squawked loudly on my first set with 405 and I only did two reps before I shut it down.  The pain was unlike anything I've experienced, not in severity but in location.  Right under the kneecap.  Anyways, I moved on to bench presses and those felt fine.  I sped through the session in about 45 minutes and was very surprised to find out my knee didn't want to go down the stairs at all.  Extremely sore.  I had to go down one step at a time with no weight on my right leg while bent.

I'm guessing the fat pad under the kneecap was irritated by my squats since it hadn't sustained any loads at acute angles for 17 days.  I figure it should be back to normal in a few days.  Strength-wise I felt better than ever but I guess the old adage, "if you don't use it you lose it" still hold true.

Squats:  135x10, 225x5, add belt 315x5, 365x3, 405x2

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 275x3, add wrist wraps, 295x2, 315x1x3 sets, 275x3x2 sets

Kirk Shrugs:  225x6, 275x5, 275x5, 275x5

Rope Pushdowns:  60x15, 60x10  super-setted with
Face Pulls:  50x15, 50x15

Cruise ships think of everything!

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