Sat ME Bench

Gold's, West Jordan.
Shoulder complex
Hip swings

Flat bench
1 x ?? x bar
1 x ?? x 135
1 x 5 x 275
1 x 2.75 x 315 Played with a set up idea and ended up looking like dog womp.
1 x 1 x 315 pulled my head out and this was faster than the 275.

Flat bench w/ band(s) stretched under the bench + 3 boards
1 x 8 x 225 + purple band
1 x 5 x 225 + green band
2 x 3 x 225 + green + purple bands holy schneikies, do I need top end work.

Push downs w/purple band wrapped around stack.
3 x 8 x 150 + P/Band
1 x 3 x 190 + P/band

Things aren't 100%, 100% of the time but something is learned every workout. Sending my AARP app in on Tuesday. That will be one thing I have on Roger.

Ding dong,
Saddam is gone...

Suni's haven't gone nuts after the execution so that's good news.

European Neighborhood policy kicks into tomorrow. I don't see anything big showing up at first but I'm certain things will start revving up as the months rolls on. Watch Solana and his group. Quietly gaining power and most westerners have no idea who he is.

Maranatha!

God Bless!

Thurs Shoulders etc.

Went to the Edge again and I was the only one there for half the workout again. That is so nice. I suppose getting a garage would be a good start in building a garage gym...

Situps
Shoulder complex

Military pin presses, chin high w/chains
1 x 5 x bar
1 x 5 x bar + chains (32.2#) per side = 109# @ lockout
1 x 5 x 95 + chains = 159# @ top
1 x 5 x 135 + chains = 199# @ top
2 x 5 x 155 + chains = 219# @ top 10 of the ugliest reps ever committed in the gym.
Chain set up was good. Hung them with a long strap. Folded them in 3rd's. Full load and deload ea rep.

1 arm DB snatch from swing
1 x 5 x 60# ea arm
1 x 5 x 70# ea arm
1 x 5 x 80# ea arm

Straight bar push downs
Close neutral grip pull downs to the chest

Ok workout. I forgot my belt and the overhead pressing tweaked my back a bit. Not bad, just an annoying knot. 3 days until a new division and AARP.

A bit quiet on the world front. Watch for movement in Jan or Feb. I read that China is really gearing up it's military for "an inevitable war with the US." We aren't in Kansas any more Toto.

Maranatha.

God Bless

DE Bench Tuesday 12/26

Shoulder complex
Hip swings
Situps

Flat Bench various grips
2 x ?? x bar
1 x ?? x 135
4 x 3 x 205
5 x 3 x 215
1 x 3 x 225

Bent over rows
1 x 5 x 135
4 x 8 x 155

Straight bar skull crushers
1 x 8 x 95
1 x 8 x 115
2 x 8 x 125

Finally felt better today. Felt fairly quick.

Got to talk to my son in Iraq on Christmas day. He's doing well. As an IED hunter he sees action every day. He's pissed because the BC seems to be worried about a promotion instead of backing up the troops with appropriate supplies/gear. I think we did a good thing dropping Sadam but I wish they would get some other things figured out so we can finish up and get our kids home.

Quiet at work. It's a little weird because the phones are normally almost constantly ringing.

5 days until the European Neighborhood Policy goes into effect. It will be interesting to see how things play out.

James Brown and Pres Ford died this week. Ford always got a bad rap in my mind. Good guy and he did some good things. In retrospect, he got beat by Carter? That was more a Nixon backlash than a vote for Carter.

James Brown; The Hardest Working Man in Show Business. I hope he was right with Jesus so he can continue to sing "I feel Good..."

Things to see and people to do. Gotta fly.

Maranatha.

God Bless!

ME Bench

Not alot of zippity in the old do dah today. This cold has not been fun.

Shoulder complex
Hip swings
Situps

Flat Bench Stump Presses
3 x ?? x bar
1 x ?? x 135
1 x 5 x 135 + 100# hanging = 235#
1 x 3 x 185 + 100# hanging = 285#
1 x 1 x 225 + 100# hanging = 325#
1 x 3 x 245 + 100# hanging = 345# add 3 boards
1 x 1.5 x 265 + 100# hanging = 365# + 3 boards
2 x m x 285 + 100# hanging = 385 + 3 boards
1 x 5 x 225 + 100# hanging = 325# + 3 boards

Pushdowns
Bent Over Lateral Raises

Couldn't stay as tight as normal so the weights swinging created a real challenge today. Absolutely no pop on the 385. The odd thing is the last set at 325 was fairly quick. Thanks to Michelle and Lance for their help.

Merry Christmas!

Maranatha!

God Bless!

Thurs @ the Edge

It was beautiful. Boss left early. I left a little after he did. Went over to the Edge and no one was there. It's great to have a key. Turned the lights on. Turned the stereo up. It was good to be home.

Shoulder complex
Hip Swings
Situps

Standing Military pin presses
2 x 5 x bar
1 x 5 x bar + Purple bands hooked on the base of the rack. No slack. Tension started immediately off of the pin.
1 x 5 x 95 + bands
1 x 5 x 135 + bands
1 x 3 x 155 + bands
3 x 5 x 155 + bands

Purple band face pulls
4 x 8

Purple band push downs
4 x 8

Overhead High Pulley Extensions
4 x 8

Roger was right. My lockout is an issue if I am going to compete in a shirt. I suppose I could gamble on finding a shirt that I could touch in and get some pop that I could add my speed off of the bottom and cruise through to lockout? Yeah right. I need to go build a lockout.

More and more in the world scene is being orchestrated by the quiet man, Javier Solana. He is pretty slick. Has some good foresight for being underhanded.

Split Nato in half and parleyed his positions in the EU and WEU into quite the power broker.

Yes Ladies and Gents, I believe that '07 will be a year we won't for get.

Maranatha.

God Bless!

Tuesday

Had the start of some crud. Felt like crud so I bagged it. It was cold last night. I think it got down to 12F at our house. Funny how it feels much worse in the cold when you already feel like crap.

My house is too full. I'm glad I can help the kids but I won't feel bad when they get their own place.

Lot's going on in the world. Talking to Ward, he feels that a large problem over in Iraq is that the locals don't stand up for themselves against the insurgents who are causing the problems. We need to get out but no one thought that locals would just lay down and not take care of business. We are between a rock and a hard place.

The AoC is busy. lots moving forward toward one world monetary system and a one world religion. We don'y here of any of it in the west. We are fat and lazy. Check out fulfilledprophecy.com . Scary stuff.

Maranatha.

God Bless!

Sat ME Bench

Nooner @ Gold's.
Shoulder Complex
Situps
Hip Swings

Flat Bench
2 x ?? x bar
1 x ?? x 135
1 x 3 x 225
1 x 1 x 275
1 x 1 x 315
1 x 1nt x 385 Phenom
1 x 1nt x 405 Phenom
2 x nt misgroove m x 425 Phenom
1 x 1 almost touch x 405 52 Rage X

10 min eliptical
10 min walking on treadmill

I think I'm going to bag the Phenom even though one of the Sat crew (Lance) swears by it. The one rep in the Rage X was sooooo much faster than all of the other reps. I stopped here because after locking it out I relaxed and my right hand (the repaired one) rolled forward and I dumped the bar on my chest. It was in slow motion and I saw my spotter looked away because I had such a solid rep he thought there was no worry. I was laughing before it hit. Stupid crap. Hand didn't get hurt which is comforting. After 4 surgeries my wife would be pissed if I did something bad in the gym.

Maybe, someday I will find a shirt that I will understand and get some ok carry over from. Thinking of sending some gear to Ginny Phelps. Heard good things about how she can tweak stuff.

Heard from #2 son, Ward today. He called from Iraq. Kid (23) is going through alot. He told us today that he volunteered for this (#2) tour and wasn't recalled. His Mom took this rather hard. He is also considering an additional tour in Afghanistan. That didn't make me happy. I know he did this tour to help support his buddies in a good cause which I believe is honorable, but I would prefer him being honorable stateside from now on.

Too much going on in the world to have him so far away.

Corp. Christmas party last night. Good time. The committee did a nice job. Dinner murder mystery. Good times.

New running track install in Longview TX next month. I need to be onsite to observe/critique etc. It's part of a gallery/show room so it will be scaled down and will take only 22 rolls of product. I don't know why I need to be in Sun night through Fri morning. I don't understand why we spend the money we do sometimes. Regardless I am happy to have this job. It is a good fit.

Interesting day. God is good.

Maranatha.

God Bless!

Thursday @ The Edge

I like going to The Edge after work. Very few people around and I end up closing up. It's good to have a key.

Shoulders, Tris & Stuff
bwt situps
shoulder complex

DBL DB swings to eye level
3 x 5 x 50's
to snatch
3 x 5 x 50's
to snatch + press
3 x 5 x 50's

Skull crushers
3 x 8 x 125

Rope push downs
3 x 8

Hammer curls
3 x 8

Elbows started hurt during the skull crushers. I'm old.

Company Christmas party tonight @ the Embassy Suites down town. Going to be a mystery dinner theatre. Should be a good time.

ME bench tomorrow.

Maranatha.

God Bless!

Tuesday B & B

Went over to the Edge after work. Got good news that it should still be open probably until summer. It's nice to have a key and be the last guy there. Max last night was 5 people and that included one of the owners, Dave Marchant.

Hip swings x 3
Shoulder complex x2
bwt situps 3 x 10

Flat bench
3 x ? x bar
1 x 5 x 135
1 x 5 x 185
4 x 10 x 230

Pin presses mid stroke
1 x 5 x 315
2 x 3 x 345
2 x 1 x 365

Chest supported rows
4 x 5 x 4 plates

Pull downs
4 x 8

One of the things I have always appreciated about training is the aspect that the time spent in that room is about much more than strength building. It is a sanctuary where some very basic rituals are performed that aid in clearing your head and making you whole. The work, the camraderie and endorphines lead to such a feeling of well being after a good work out that I really feel sorry for all those that don't get it. Their loss for sure.

New meet schedule has come out for SLC. Looks like I'll shoot for WABDL in March, AAU raw in September and then worlds later.

House is kinda full. Son's cat is terrorizing the two old lady cats so much that one has quit using the cat box and instead sneaks in the back of my wife's desk and dumps there. Nasty. It will be better for everyone in March. I enjoy them all but they need their own place as a family.

Iran's president just had a conference focusing on denying the holocost. This guy is a nut bag. A very dangerous nut bag with nuclear capabilities. Food for thought: The muslim birthrate is exponentially (?) higher than the rest of Europe. What does this mean? This means that we all could be a minority if we aren't muslim very very soon. Does anybody take serious those that want us blown off the map. Don't take my word for it, do some research.

Maranatha!

God Bless!

ME Bench

Was gone all week to Georgia. We are supplying the material for the new rec running track @ UGA and a couple of us went out for our $0.02 and moral support. Had a couple of chances to lift but the slow speed of the project put me into a "screw it" mood. Today is the first thing I've done all week that resembled making a physical effort. I don't think I could live in GA. All of the bisquits and gravy, fried foods etc I don't think I could bench because my gut wouldn't allow a lift off. Good to be home.

Gold's in West Jordan. Just 3 of us.

Flat Bench
2 x ?? x bar
1 x ?? x 135
1 x 10 x 225
1 x 5 x 275
1 x 3 x 315
What follows is not indicative of what might have been but more of an unveiling of what a wuss I have become. There was more in the tank for sure but I was afraid of passing out from blood loss.
1 x 5 x 365 x 4 board x 60 Closed neck, open back, velcro'd phenom, size 60.
1 x 2 x 405 x 3 board x "
1 x 1 x 405 x 2 board x "
1 x 1 nt x 405 x full rom x "

Push Downs

Seated low rows close neutral grip

Things went fast and eazy but: HOLY CRAP!! What kind of mean spirited sadist thought up the interior seams of the Phenom? I feel like someone tried to shave my armpits with a cheese grater. Seriously, this is some sort of mean trick. You take the bar and start your descent and little nasty elves with sand paper try to help seat your shirt like broomers at a curling match. I could have done more but the smoke from my armpits was setting off the sprinklers. No shirt that I have ever tried has ever ripped me like this one. This situation gets grimmer with the realization that I think I like the shirt and will probably use it next week. Sometimes I suck and I really piss me off. I love this sport.

Monday will be interesting having been gone for a week. It will take 2 weeks to dig out. I won't be bored.

Gotta go; thigs to see and people to do.

Maranatha,

God bless!

ME Bench

Gold's in West Jordan. 5 of us today.

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

Flat Bench Raw
2 x ?? x bar
1 x 5 x 135
1 x 5 x 225
1 x 5 x 275
1 x 3 x 315
1 x 3 x 335 x 1 board
1 x 1 x 355 x 1 board
1 x m x 370 x 1 board
1 x 3 x 385 x 5 boards
1 x 2 x 405 x 5 boards
1 x 1g x 425 x 5 boards g = gimmee. My right hand was floating back and jeff stopped it. I locked it out.
1 x m x 425 x 5 boards left arm locked but rt was 1/2" short. All sets were good off the bottom. Top end strength is real sucky. Hand feels good though.

Flat Tate Presses
1 x 8 x 40's
1 x 8 x 50's
3 x 8 x 60's

Close neutral grip pull downs to the chest
1 x 8 x 180
2 x 8 x 210

Bench set up is getting better. Feeling pretty solid. Need to work on flexibility to get arch better. Top end needs work for sure. Could be the reason I suck in shirts right now. I can't touch with anything in shirts that fit right and I can't lockout weights that I finally get to touch. Got some time. Probably won't compete in a shirt till the WABDL Rocky Mountain Regional in May/June. Maybe a little USPF meet in March but not certain. Wish list includes, Karin's DD, Metal Viking Presser and a Katana. Perhaps sending something I already have to Ginny P for adjustments. Not like I don't have other places for $550.00 + to go. Maybe I can use my new AARP membership to get discounts on equipment.

Going to obseve the install of new indoor track material we have picked up @ U of Georgia. Hoping to talk my way in for a couple of workouts this week while I'm gone.

Haven't been checking much on the world scene lately. Whatever will happen will happen and regardless it all has been decided already. God wins.

Maranatha!

God Bless!

Shoulders and Tris

Was at the Edge last night and it was still an icebox. Remembered to bring a long sleeve T shirt to go with the short sleeve. That combo was a lot more comfortable.

Shoulder complex x 2
Bwt situps 3 x 10

Standing Military Stump Pin presses
2 x 10 x bar
1 x 5 x bar + 50# hanging = 95#
4 x 10 x bar + 100# hanging = 145#

Lat. Raises
3 x 8 x 45's

Flat CG bench
1 x 8 x 135
1 x 8 x 225
2 x 8 x 235

Flat bar pushdowns
3 x 8 x ??

Good work out.

Got fish to fry.

God Bless!