Tues Bench Support + Back

Dropped by the Edge right after work. I don't know if the heat was out or the recent cold front was too tough but one thing that was sure is that the ice cream was not going to melt...

Shoulder complex x 2
Hip swings x 2
Bwt situps 3 x 10

Flat bench
3 x ? x bar
1 x 5 x 135
1 x 5 x 225
4 x 5 x 280

DB rows
4 x 8 x 100's

Hammer curls
4 x 8 x 40's

I thought about what Randy had mentioned re volume and though I hadn't felt overtrained, I hadn't made the gains that I wanted to make. I enjoy the mental cleansing of working out life's traumas in the gym but that positive may be slowing some strength gains by doing too much. I don't have any meets that are coming up that interest me so I'll lower the volume some.

To help me celebrate my milestone birthday next month, AARP sent me a registration form.

Son Ward has messed up his foot (dropped something on it) so he isn't going on missions for a bit. Doesn't hurt my feelings at all.


Maranatha.

God Bless

ME Bench

Shoulder complex
Hip swings
Bwt situps 3 x 10

DB Flat Bench Palms Facing
1 x 10 x 75's
1 x 10 x 100's
3 x 5 x 110's

Flat Bench
1 x ? x 135
1 x 5 x 225
1 x1 x 315
1 x 2 x 365 No touch. Put on 52 Fury here. Ideal fit for me would be like a 51 or even 50 if I had better lock out strength.
1 x 1 x 385 No Touch

Pinky high push downs
3 x 8

Right forearm started killing me during the DB bench. Affected my grip and elbow. Weird. Same area you work when you do hammer curls. Had to cut the shirted bench short.

BYU beat Utah 33-31 on the last play of the game. That sucks. I give BYU's QB a lot of credit though. Lot's of poise and a good arm. He threw completely across his body to find his TE all alone. I thought we would get beat worse but it still sucks to be within 3 seconds then lose. But, there are a couple billion people in China that don't know what a football looks like...

Civil war in Iraq? Duh. The Sunis and Shiites really don't like each other. Look for the Shiites to do more crap. They are the ones that torched the people coming out of their mosque. The nutbag Iranians are mostly Shiites. They should be taken seriously. They hate us and want us gone and are more then willing to take themselves out to take us out. Last time I checked our borders were pretty porous. Oops.

Going to get real interesting in the next couple of years for sure.

Maranatha!

God Bless!

Last Sun. & Thurs

Sunday I got back into doing swings again.

1 arm snatches with double press.
5 x 5 x 50# ea arm

The snatch portion seems to help rom and breaks up little adhesions.

Thurs Shoulder & Tris

bwt situps 3 x 10
shoulder complex x 2

Standing Military Stump Presses
3 x ?? x bar
1 x 5 x bar + 50# hanging = 95#
1 x 5 x bar + 100# hanging = 145#
4 x 5 x 85 + 100# hanging = 185#

Dbl arm DB swings
to eye level
3 x 5 x 45's
to snatch
3 x 5 x 45's
to snatch and press
3 x 5 x 45's

Skull crushers on the floor
4 x 8 x 115#

Push downs
4 x 8 x ??

Feeling pretty healthy. Bummed that I keep having business conflicts on Tuesdays. On the other hand I am happy that I have a job to complain about...

Hand and wrist are really good. I think the standing military work is loosening up my back. Maybe some day I can have something recognizable as an arch. Turn 50 in a month. That feels weird.

Shiites torched some Suni's and burned some mosques. Like Rodney King said "Can't we all just get along?" Weird that they hate each other so much. Very strange mind set they have. we need to get clued into the bigger perspective. People who argue about how bad the US is may have a point. On the other hand, we are involved in a conflict that is much larger than the media allows us to think about. These nutbags want to kill us with predjudice. We don't hear much about how they treat their prisoners, only how bad we are. When was the last time we beheaded a prisoner and hung his body on a bridge? We need to be smarter as a group.

Ward seems to be doing ok. Would love to have him home now. God knows.

Did I mention I turn 50 in a month?

Maranatha!

God Bless!

Sat ME Bench

Quiet day today. Mikey C and Jeff A are lifting to day in LV @ WABDL Worlds. The Great and Mighty Kahng was a no show. Michelle had to work Big Moosie found out that the big knob on his abdomen was not an "outie" but is a hernia that he is talking to a surgeon about on Monday. He and Parker were no shows.

Came down to Lance (bad shoulder), Little Mike and me. Manny showed up late but isn't training hard yet (shoulder scope). He helped out with boards.

Shoulder complex x 2
Bwt situps 3 x 10
Hip swings x 2

Flat Bench Stump Presses
2 x ???x bar
1 x 8 x bar + 50# hanging = 95#
1 x 8 x bar + 100# hanging = 145#
1 x 8 x 95 + 100# hanging = 195#
1 x 8 x 135 + 100# hanging = 235#
1 x 6 x 165 + 100# hanging = 265#
1 x 4 x 185 + 100# hanging = 285#
1 x 2.85 x 205 + 100# hanging = 305# Left arm locked and got real close with the rt on the 3rd.
1 x 1 x 215 + 100# hanging = 315#

Flat Bench
1 x 3 x 315 x 2 boards
1 x 3 x 345 x 4 boards
1 x 1 x 365 x 4 boards

Overhead cable extensions
5 x 8 x ???

The volume on the 1st exercise kicked my butt. Was fun to watch Lance and Mike work with unstable weight for the first time. They seemed to be worn out as well. Having the weight swing really makes you concentrate on staying tight. Toying with the idea of hanging weights with mini's or light bands. That would cause vertical movement out of the bar as well as the 360 lateral movement now off of the straps. Better get some sleep the night before we try that.

No word from Ward recently. Not sure that makes me feel ok or not. Praying hard he comes home safe sooner than later.

Job is still great. Nice to have an income for sure.

Maranatha,

God Bless!

Thurs. Shoulders Tris

Shoulder complex x 2
Bwt situps 3 x 10
Hip swings

Seated Military
2 x ?? x bar
1 x 5 x 95
1 x 5 x 135
1 x 5 x 165
1 x 5 x 185
2 x 5 x 205

Lateral raises
3 x 8 x 40's

Skull crushers wide grip
1 x 8 x 105
1 x 8 x 115
2 x 8 x 125

Back supported push downs/'A' bar
4 x 8 x ???

Decent workout. Nothing broke or fell off.

Work is good. I feel like I am becoming a part of something here. I like the people and they seem to like me and what I bring to the table.

Worried about Ward some. Lots of action happening in Ramadi.

Pray that our Gov't doesn't back off from Israel. I am afraid they might and that will be bad for us as a nation.

Maranatha.

God Bless!

Thurs. Shoulders and Tris/Sat ME Bench

Thurs

Shoulder complex x 2
Bwt situps x 3 x 10

Seated Military Stump Pin Presses
3 x 5 x bar
1 x 5 x bar + 50# hanging = 95#
1 x 5 x bar + 100# hanging = 145#
1 x 1 x 55# + 100# hanging = 155#
2 x 5 x bar + 100# hanging = 145#
These are a lot tougher than the standing version. I think the setup is harder sitting and standing your body helps control the swing of the bar better.

Dbl DB swings outside of legs
To eye level
3 x 5 x 45's
To snatch
3 x 5 x 45's
Snatch to press
3 x 5 x 45's

Tried some straight bar skull crushers but they really cranked on my elbows.

Light (elbows hurt to much to work heavy)Tate Presses
4 x 8 x 45's

Push downs straight bar


Sat ME Bench
Shoulder complex x 2

Flat DB Bench palms foward
1 x 8 x 70's
4 x 8 x 105's

Flat bench
1 x 3 x 275
1 x 5 x 315 x 4 boards
1 x 3 x 365 x 4 boards
1 x 1 x 385 x 4 boards
1 x 1 x 395 x 4 boards

Upright Rows
1 x 8 x 95
1 x 8 x 105
2 x 8 x 115

MC's weird elbow jerk for rear delts
Put the variable pulley at about shoulder height and stand at a rt angle to the pulley. Reach across with the off hand and grab the end of the cable. Now throw the off elbow back like you are trying to elbow somebody behind you in the face.
3 x 8 x 60

Push Downs A bar
4 x 8 x ???

4 x 8 x ??

Good workout. 7 of the crew showed up. Mikey Cordova and Jeff Alvari worked up to openers for Worlds. They both lift on Sat AM.

Good luck to all who are going.

Talked with the son in Iraq, Ward, this week. Much different for him this tour. He's right in the thick of it now. He's tired but his spirits are good. I am very proud of him. Pray for him and the rest of our troups as you think of them.

God Bless!

Tues Bench Support + Back

Still trying to get a midweek schedule worked out. Don't know what's up at the Edge. Lights are off and phone doesn't work. I have to do the rush hour commute and hit the Gold's by my house.

Shoulder complex x 2
Bwt situps 3 x 10
Hip Swings

Flat Bench
3 x ?? x bar
1 x 5 x 135
3 x 10 x 225

Chest supported rows neutral grip (weird machine, difficult angle)
1 x 5 x 115
3 x 5 x 140

Suspended push ups
3 x 10 x bwt

Wide grip pull downs to chest
1 x 10 x 150
3 x 10 x 170


Work out was nothing to write home about. More or less a starting point to get into regular weekly rhythm. Slight tightness in left anterior delt/pec tie in. NOt bad. Got sore during the higher reps on the bench.

Election is over. Went as expected. Pelosi is the new Speaker? This will be interesting. Kiss Bushes judicial nominees goodbye. Too bad.

Lots of stuff on the world front as well. fulfilled prophecy.com Herb has some interesting takes on the power struggles in Europe.

Get ready.

God Bless!

ME Bench

Work and life got in the way this week. I miss the gym.

Gave the Abs a small test today.
Situps
3 x 10 x bwt
Shoulder complex x 2
Hip swings

Flat Bench
3 x ? x bar
1 x ? x 135
1 x 6 x 225
1 x 1 x 315
1 x 2 x 315
1 x 3 x 325 x 3 board
1 x 3 x 335 x 3 board
1 x 3 x 345 x 3 board
Last set was best. Got legs involved and the reps were quick and under control. Had more in the tank but decided to stop and work back in stages.

DB bench
3 x 8 x 105's neutral grip

Close neutral grip pulldowns to chest
3 x 8 x ??

Push downs straight bar
3 x 8 x??

Ab got tender during the pushdowns but not like before.

Good crew today. We had 7 show up to bench and we were still missing Moosie, Parker and The Great and Mighty Kahng. Rumor has it there could be a powerlifting aquaintence is opening a hardcore gym in Draper which is about half way between all of us. I wonder what he will charge for just Saturdays?....

New job is going well. I feel like I am contributing and have had positive feedback. God indeed is good.

Alma Mater Bethel University won today and is at St. John's next week for a share of the confrerence title. We have one very stupid loss and St. John's is undefeated. Should be a tough one.

Gotta go. UCLA is at Cal...

God Bless!