Back in the gym, kinda

Work training has had me all over the planet and not in the gym. Diet though never great has been less so on the road. Weight has been up and strength down. Go figure. Going to be home more and that will allow for better nutrition /training habits to kick in.

Sat 5/21 ME Bench

Warm up
DB's
15 x 60's screw up here 60's were in the 30's rack. Didn't check. My bad.
15 x 50's
2 x 15 x 75's

CG Flat
8 x 135
8 x 185
8 x 225

12 x 1 plate
12 x 2 plates
12 x 2 plates + 25

Rev Pec Dec
3 sets

Sat May 28 ME Bench in AF

Warm up
Flat bench
? x bar
? x 95
? x 135
5 x 185
5 x 225
5 x 275
3 x 1 x 315
10 x 225

Mid range rack lockouts
5 x 315
1 x 345
m x 365 No gas. I can tell I have been out of the gym a while. I can remember doing this for like 8+ in the past.

CS rows
5 x 8 x 2 plates + 25 Light, taking it easy coming back

Rev Pec Dec
4 sets

Push downs
4 sets

Not totally horrific. Felt better off the bottom on the 315 reps than I expected. Absolutely no juice after that. Used to be able to do moderate reps @ 315. But that was before and today is a different day.

Not sure what to do re training partners once I am on a regular schedule. Zimm and Nate are reliable when they don't have work going on and Manny I hear has a regular bunch that I could probably get a lift off from if needed. Woodger is great to train with if he isn't sleeping in from bouncing the night before... Perhaps Big Dave's place. There are options out there I will have to see where the schedule/priorities fall. Regardless, I need to be in better shape

Oh yeah from Weds to Sat this last week I have done from 20 - 50 minutes of cardio per day. Watching nutrition and the cardio I am about back to pre travel weight.

Maranatha

God Bless!

Week ending 4/30

Tuesday
Denver Work Training
Upper Band Work & Push Ups

Thursday
Denver Work Training
SS Band Squats & Gm’s
Standing Band abs

Sat 4/30
Inclines
? x bar
? x 95
3 x 135
3 x 185
3 x 225
3 x 255
1 x 285
M x 305 * got it after a bump from Zimm
3 x 225

4 Boards
5 x 325
5 x 335
3 x 345

CG Bench Full ROMs
2 x 5 x 225

CS Rows 45° Grip
5 x 8 x 2 plates + 25

Rev Pec Dec
4 x 10

Hi Pulley 'A' Bar Extensions
5 x 10

Good day with Zimm in attendance. Happily not slipping too far back while on the road so much. Also weight is actually going down slightly which is a surprise with all the eating out going on.

On to Oakland next week.

Maranatha

God Bless!

The week in review

Tuesday
GA Work Training
Warm up
Upper Circuit
4 x 20

M Chest Press
Pull Downs
Mini Band Military
Low Rows
Push Downs
Mini Band Curls


Wednesday
GA Work Training
Warm up
Lower Circuit
4 x 20

Band Squats
Band GM’s
Extensions
L Curls
Standing Abs

Sat ME Bench
Warm Up
Dead Floor Press + Chains
? x bar
5 x 95
5 x bar + 75# chains
5 x 95 +
5 x 135 +
5 x 185+
3 x 225+
2 x 275+
M x 305+
3 x 225+

3Boards
8 x 275
3 x 5 x 315

CS Rows
8 x 2 plates
8 x 2 plates + 25
8 x 2 plates + 60
8 x 2 plates +70

Rev PD
4 x 12

Push downs
4 x 20

The hotel had a decent (for a hotel) little fitness room. Machines weren't too bad.

Training is good. People are great. Going to be glad when I am up to speed and can get a daily rhythm. God is good.

Maranatha

God Bless!

Happy Easter!

He is Risen!

1st week of being employed

Yea employment! Good company and good people. The only downside is that with extended travel during training I fear my gym time will be minimized. AND with the way they go out, my waistline will maximize. Looking forward to June when it all hits a dull roar instead of the deafening one... It's all good though.

Tuesday
Sac Work Training
Band Chest Presses
4 x 50
Mini Band Military
4 x 40
Band Bent Rows
4 x 40
Band Push Downs
4 x 40

Core
Sac Work No Train

Sat ME Bench
3 x 3 Bench
? x 95
? x 135
5 x 185
5 x 225
3 x 275
2 x 3 x 305
2.5 x 305

3 Boards + Chains MG
5 x 225 +
2 x 3 x 275+
2.75 x 275+

CS Rows
8 x 2 plates
8 x 3 plates
2 x 8 x 3+25

Rev Pec Deck
3 sets

Rope Push Downs
3 x 20

Not anywhere close to what I wanted to do but considering the week It's better than it could've been. The rhythm will hit in June. Happy to at least have had the bands for a light upper session on Tues.

Off to GA Sunday. Welcome to Behr Paints!

Maranatha

God Bless!

Last week of being unemployed

Wednesday
Bike intervals 8 sets

Thursday Core
DB Swings
2 x 12 x 35’s

SS DB Squats
10 x 95
10 x 135
10 x 185
2 x 10 x 225
These hurt for DAYS afterwards

DL
3 x 225
3 x 275
3 x 3 x 315

Stand Abs SS Bi’s
5 sets


Sat ME Bench w Moosie & Parker
Inclines + Chains
5 x 100 + 65# @ top
5 x 140+
5 x 190+
3 x 230+
1 x 250+

3 Boards
3 x 315
3 x 335
2 x 355
1 x 365 fast and solid, shoulda done 2

Lil Dave’s Q Tri’s
4 sets

CS Rows
8 x 1 plate
8 x 2 plates
3 x 8 x 3 plates

Good day. Feeling better these days. Having a new job to go to probably brightened the mood. Onward to Sacramento for training this morning.

Maranatha

God Bless!

Bench Assist Tues 4/05

Warm up

DE Bench VG’s
? x bar
? x 95
3 x 3 x 135
3 x 3 x 155
3 x 3 x 175

OH Lock Out SS Chins
5 x 135
5 x 185
3 x 5 x 225

Bent Rows
8 x 135
3 x 8 x 185

Push Downs
Bunch of sets

Fun-n-games in the gym. Hoping to hold my own and live longer than the competition...

Maranatha

God Bless!

Sat & Monday

Sat ME Bench
Warm up
Dead Floor Press
5 x 95
5 x 135
5 x 185
5 x 225
2 x 315
2 x m x 335 What the????

4 Boards
4 x 315
3 x 335
2 x 345
1 x 355 Way harder than it should be.

Lil Dave’ Triple Tri’s
5 sets
Called it. I think the effort earlier in the week on Military left the shoulders recovering. OR I am old...

Need to work a way from singles during the week and keep it @ moderate reps on Accessory days.

Monday
Bike Intervals 7 sets

New job with Behr starts a week from Monday. Happy days!!! God is Good!

Maranatha

God Bless!