Last Thurs, Sat and Sunday

Been going like crazy lately.

Thurs: Shoulders and tris.

Warmed up/ sit ups and shoulder complex

Standing pin presses
worked up to a bunch of singles @ 185 no belt, testing the abs

Double DB swings outside of the legs eye level
3 x 5 x 40's

Double DB swings to snatch
3 x 5 x 40's

Double DB swings snatch to press
3 x 5 x 40's

Skull crushers

Push downs

ABs feel pretty good.


Sat no ME bench. Had some "use em or lose em" points with the time share so we went up to Bear Lake. Slept most of the time there. Ate some when I was awake. Great trip.


Sunday
Bottoms up 2 x press widow makers.
5 x 5 x 50# ea hand

Hopefully get a handle on posting more regularly. Or not....

Sat, not so ME Bench.

Week off helped a bunch. Took Mike Cordova's advice about time off and how to come back. He had tweaked his abs in a similar place doing heavy leg presses. He took some time off then went back to leg presses. He expanded his abs like before and worked against the lighter weight. After a few weeks of this he was back.

Warmed up as usual.
Situps, leg swings, shoulder complex etc.

Did some flat bench up to 225 for a few sets/reps.
Inclines to 185.
Close grips a few sets of 225.
Some push downs.
Neutral grip pull downs to the chest.

Over all ok work out. Took a while to get loose but other than that no problems.

Helped with shirts. Lifted off and hung out and talked till the last dog was hung.

Sunday: Going to do some widow makers later. Promise.

Solana may be the precurser to the real dude? Lots of prophecy stuff going on. Check the news and the sub news. If you're not certain of where you stand for the future, the Bible gives solid direction and unbeatable hope.

God Bless!

Been ABsent this week

Trying to heal up the pesky AB injury. Tried to bench light last Tuesday and after taking a deep breath to unrack, it felt like mini me was cutting his way out of my gut with a pocket knife.

Went to the bench work out Sat but only did 2 light DB sets and some back stuff. Lifted off and helped with equipment the rest of the time. Abs didn't hurt during liftoffs. Odd.

Mikey Cordova said he had something similar last year from doing heavy leg presses. He laid off a couple weeks and then went back slowly with lighter weights on the offending injuries.

No meets till next year so this should be alright.

Sunday I did 5 x 5 bottoms up widow makers (one armed snatch with a press) with a 50# hand weight that felt ok. Harder to balance the hand weight than db but the slower pace kept me from bending over the trash can like we did with heavier db's. Abs felt ok with these.

Sun Afternoon Swings and Band Work

Trying to get a schedule that works within what the work schedule allows. I've been missing my alternate day on Mondays.

One arm swings to eye level
4 x 10 x 50# hand weight ea side

Sumo band pulls w/ 2" od PVC as a bar

Lawn mowers with purple band between feet.

Not looking to go nuts in these workouts. Looking to get a little conditioning and maintaining some pop out of my legs. Nice to do them at the house as well.

Good day at church today. Good sermon about forgiveness referencing King David. We have been asked to help with the kids ministry so we stayed for a meeting on that.

Keep checking fulfilledprophecy.com

God Bless!

ME Bench

Shoulder complex x 2
Bwt Sit ups
Hip Swings

Flat Bench
3 x ?? x Bar
1 x 5 x 135
1 x 5 x 225
1 x 3 x 315
1 x 1 x 335
1 x m x 350
Rage X on here
1 x 3 x 405 x 2 boards no touch
2 x 3 x 405 x 2 boards
1 x 425 x 2 boards

Incline Stump Presses
1 x 5 x 135 + 100 Hanging = 235#
1 x 5 x 145 + 100 Hanging = 245#
1 x 3 x 155 + 100 Hanging = 255#
Still tough for me to stay real tight on these.

Push downs. Top of abs left side, feels painful when staying tight on these. Weird.

Not a lot of zippity in the old do dah today. Hoping for better next week.

2 weeks in in the new job. Interesting stuff. Somewhat baptism by fire but that's what I'm there for, putting out the fires. Liking it. God has provided for sure.

God Bless!

PS keep checking fulfilledprophecy.com for an interesting perspective on current events.

Tues. Bench Support + Back

Shoulder Complex x 2
Bwt Sit Ups
Hip Swings

Flat Bench
3 x ?? X bar
1 x 5 x 135
1 x 5 x 225
1 x 5 x 295
1 x 4 x 295
2 x 5 x 285

Beau Presses of various grips
Chest Supported Rows
Pull Downs
Suspended Push Ups Feet on a med ball. These were interesting...

Job is great. Time is short. Gotta go.

God Bless!