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!