Tuesday Bench Support

Shoulder Complex
Hip Swings
Situps 3 x 20

Flat Bench Stump Presses
?? x bar
5 x 135
5 x 135 + 50 hanging = 185#
5 x 135 + 100 hanging = 235#
4 x 5 x 135 + 115 hanging = 255#

Close Neutral Grip Pull Downs to Chest
5 x 180
3 x 5 x 220

Overhead Cable Tri Extensions
1 warmup set
4 work sets.

60 min bike

Decent work on the bench. I felt lots stronger on the fourth set than I thought I would. As i've lost weight I can arch better. I found myself being able to come down to the underside of my bottom rib and press toward my feet and that went well.

Michelle was there and she changed her setup by bringing her feet way back and almost under Metal Militia style. She looked lots more stable and comfortable. Looking forward to see how she does in April.

Got some info today. I don't think Dave, Mandi & kids are moving out any time soon. Too bad for all of us. They really need their own place for tons of reasons.

God is good and will provide some sanity.

Maranatha

God Bless!

Sunday & Monday

Sunday
60 min bike
messed around on a curl machine
messed around on a calf machine

Bwt this AM 273

Monday
40 min eliptical (20 back and 20 front)
40 min bike

Went well, getting in better shape

Maranatha

God Bless!

Friday Cardio & Sat Me Bench +

Friday Night
40 minutes Treadmill 2.0 el 3.5 speed
40 min Bike

Sat Me Bench
situps 3 x 20

Flat db bench
8 x 50's
5 x 95's
3 x 5 x 110's

Flat bench
?? x bar
5 x 135
3 x 225
3 x 275
5 x 315 x 5 boards
5 x 365 x 5 boards
3 x 385 x 5 boards
1 x 405 x 5 boards This should have been 3 reps but my setup was too loose. The one rep was decent considering the set up was sub par. This was an interesting time, Michelle lifted off for the first time in the crew. She lifted off the 315 and the 405 for me. Did a nice job. she was a little leary of stepping forward and straddling the bench but she got over her deer in headlights look and did well.

T bar row
12 x 90
12 x 115
2 x 12 x 135

Push downs on a variety of stacks. People kept stepping in where I was working. Didn't feel like hassling it.
4 x 8 x ????

30 min Treadmill 2.0 el 3.5 speed
30 min bike.

273# today feeling pretty good about the progress. Just about half way to 250. Haven't seen that in maybe 6 years? Not stopping there though. I want to keep on to 220#. I should feel real good there. So far I don't feel like I've lost strength. I do feel like my set up is different but that will improve as I get used to being smaller.

Devy's 1st B-Day is today. Very cute kid and she loves her Grampa (that's me).

Need to go.

Maranatha

God Bless!

Tuesday & Wednesday in FL

Was observing a track install in Gulf Breeze this past week. Not a bad little fitness room in the Hilton Garden Inn.

Tuesday:
Messed around on the seated chest press. Worked up throught the stack to do 2-3 sets of 8 with the stack.
Pull downs same thing
Push downs same thing

60 minutes recumbant bike.


Wednesday
30 min (15 forward, 15 backword) eliptical
30 min bike

Not bad. Was able to eat healthy and managed to drop a little while I was down there. 274# this AM. Got to talk with Ward today and that is always good.

Maranatha

God Bless!

Sunday

Good service this AM. James spoke from Matt. 7 on a section of the Sermon on the Mount. Good application. There is a narrow gate to God. The wide path leads to destruction. By narrow, Jesus said in John 14:6 that He was the Way the Truth and the Life. Nobody gets to the Father but throungh Jesus. Not all roads lead to God. Also James talked about good works and pioty for religousness sake is crap. Truly good works glorify God and the doer is not doing them for personal credit. See Good works defined in John 6:28:29.

Went to the gym this PM.
30 min eliptical (15 back, 15 front)
30 min bike

DB curls
3 x 8 x 45's
6 x 45's

Seated sled plate loaded calf thingy
15 x bwt + 225
15 x bwt + 270
15 x bwt + 320

Gotta fly out tomorrow AM to Gulf Breeze, FL. Going to observe a track install @ the Andrews Institute. Sort of a higher end training/rehab & orthopaedic clinic. I'm guessing the equipment will be ok...

Maranatha

God Bless!

Fri & Sat

Fri Night
treadmill 30 min el 2.0 speed 3.5
bike 30 min

Our anniversary was Wed's and Dave and Mandi gave Lisa and me a gift cert for the Anniversary Inn for Thurs Night. I took Friday off so we didn't feel rushed. Nice room. I think it was called French Canopy. Big jetted tub, rose petals on the floor, big TV, breakfast in the morning. We brought some food in our picnic basket so we just hung out in the room and snacked and stuff...
After checking out we went over to Pat's BBQ for lunch. Second time for me and 1st for Lisa. Really good food. We sat in the area that had a live blues singer that was pretty good. There is another seating area with quieter piped in music if you need to talk. All around a good couple of days.


Saturday Me Bench.
Gold's WJ
Shoulder complex
Hip swings
Situps 3 x 20

Flat Bench
2 x ?? x bar
10 x 135
5 x 225
5 x 275
2 x 320
5 x 340 x 4 boards
3 x 365 x 4 boards
1 x 375 x 4 boards this was an absolute misload. I thought I had 385 but I had a 35 on the outside on the left and a 25 on the right. It looked ugly but I locked it out.
1 x 385 x 4 boards good setup very fast rep
m x 400 x 4 boards Not good from the gate. Set up was loose. Lost my back and the rep was too high. No worries. I am happy to be doing what I am doing while losing the weight. I will get it next time.

Push downs 'A' bar
8 x stack
8 x stack plus extra weight
3 x 8 x stack + 2 extra weights

DB rows
5 x 110 ea side
3 x 5 x 115 ea side

Treddle (cardio thingy) 30 min
Treadmill el 2.0 speed 3.5 30 min

Decent session. Knees are handling the cardio better than expected. I am sure the weight loss contributes and the Glucosamine and Chondriton may be kicking in. Good stuff.

I am a little bummed as I have to go to FL for a few days to check out another Track install. Fly out Monday and fly back Thursday. I'm making good progress on the weight loss and want to keep the good rhythm going. Much harder to do so on the road.

Danielle still feels/looks ill. Lisa still has a cough and doesn't feel that great a big chunk of the time. Not good.

Gotta go. Looks like Rugby's on the tube.

Maranatha!

God Bless!

Thursday Morning

No workout last night but the weigh in this AM had me @ 275#. That feels good. 20# down. 242's are next. Praise God!

Maranatha

God Bless!

Monday & Tuesday

Monday
30 min eliptical
30 min bike

Morning weigh in 279

Tuesday
Shoulder complex
situps
Hip swings

Flat Bench Stump Presses
?? x bar
10 x 135
4 x 10 x 135 + 70# hanging = 205 total

Overhead high pulley extensions
4 x 8 x?? Hard to tell the weight. Not all pulley setups are created equal

lean back pulldowns to sternum
8 x 210
3 x 5 x 240

60 min bike

Tuesday AM weight 278
Wednesday AM weight 276
Going in the right direction.

It's Lisa and my 20th anniversary today. Good stuff. I got her 20 roses and they were delivered yesterday to her job @ the Utah National Guard Armory. I think I got this one right. Delivering the day before lets her get the attention by herself. I broke down and gave her her wedding set last night. Some how she had really got the rings beat up and they had broken apart. I had them reworked and soldered back together. They looked great. She seemed very pleased to have them back. God is good. Mandi is supposed to be cooking supper for us today. The kids have also gotten us a room at the Anniversary Inn for Thurs night. Should be fun.

Danielle may have mono. That stinks. She has had it rough health wise for a good chunk of this year. Poor kid.

Gotta go, things to see and people to do...

Maranatha

God Bless!

Sunday 2/11

Church was good. New Pastor started a study in Ephesians. Good guy Shawn (?). Really passionate for the Word and for everybody to come to know God. Very Positive.

Early afternoon I went over to Gold's up on 13th. Normally I don't go there to lift because it is such a yuppie, mirror monkey crowd. Sunday pm in the cardio equipment is not too bad.

30 min treadmill el 2.0 speed 3.5
30 min bike

db curls
4 x 8 x 40's

I can't believe what a wuss I am at these. Wow I suck lol.

#1 Son Dave got some bug up his butt yesterday. He is by far the moodiest person I know. Can't say anything to him when he is in those moods without him getting cranky and downright mean. All Iasked for was for him to check the piles of clothes that they (he and Mani have downstairs to look for socks that are missing. He started to tell me why he didn't have them and as I replied with why I thought it was worth the check, he started to blow up. Un freaking real. Over socks? I was very happy he chose to leave and clean out their strorage unit. When he got back he spent most of the night downstairs. It will be a glorious day when they move into their own place.

The weight loss got a test this week. I had 3 really good dinners that I over did. Enchiladas Thurs, Steak Sat and chicken with stuffing and potatos last night. Only tallied 1# lost for the week. Back down to 279#. was back to 280# yesterday. Nice to be in the 270's. Looking toward the 260's soon. I like the feeling of being lighter. Not missing alcohol or it's calories at all.

Back for cardio tonight. For now, I need to go earn my pesos.

Maranatha

God Bless!

Sat 2/10 @ WJ Gold's

Situps 3 x 15
hipswings
shoulder complex

Flat bench widest legal grip
??? x bar
5 x 135
5 x 225
5 x 275
2 x 315
3 x 1 x 335
1st 2 were fine except normally I am much faster off of my chest. These were just steady and up. U miss groved the 3rd single and Lance pulled it back and I locked it out. Stupid. I shouldn't get too shook as I'm going to be on the weight loss/cardio kick for a few months and some strength is bound to go. Still looking for the Sept Peach days meet in Brigham City.

Flat DB bench
3 x 6 x 105's

Push downs
1 x 8 x stack
3 x 8 x stack+

Low pulley rows
1 x 8 x 210
3 x 8 x 240

30 min treadmill 1.5 el 3.3 mph
30 min bike

Weight this am was 279. Haven't been in the 270's for a couple of years. When I pass through in this direction I hope I will never see them again. Knees feel much better @ lighter weights.

Lance brought a HS kid from his church and Jeff A brought his son today. Mike, Manny and I closed out the morning session. Michelle showed up as I got done with cardio. I stuck around and gave her a hand. She is stronger than her head lets her be. Amazing arch on that girl.

Son Ward bought some special seats for his truck online while he is in Iraq. UPS dropped them off in my driveway yesterday. Lisa and I took them over to his house today. Saw Dave's dog Jackson there. He's been staying with Ward's Roomie Vince until Dave has a new place that will let Jackson come back. Jackson is the biggest most solid black and white pit that is just a puddle of love and good will that he likes to express @ full speed with his 65+#. He actually could be bigger than that. He really is a good dog. Vince has taken very good care of him.

Anna Nicloe Smith died. Surprised that she went out like she did? Not me. I think the best description I've heard of her life is that it was a train wreck. She was famous for being famous. She had no discernable skills other than occupying the fantasy life of a few members of the male sex. Seriously, what did she do with her fame to help anybody but herself? Why does she desrve more press than our people in Iraq and Afghanistan? They are living and dying for something they believe in that is much bigger than themselves. Like it or not these people are risking it for us. Anna put it on the line for, hhhhmmm, a photo op? Another shameless spread in playboy? It is sad that she is considered by some to be a person to be looked up to. What a waste. If she died without submitting herself to Jesus and accepting him as her saviour, than she is probably uncomfortable right now. Pride is a form of idolitry. Putting anything, including one's self at the top of your list instead of God is Idolitry. God wants our direct love and submission to his love and sacrifice for us. He is a gentleman and will allow us to refuse him but that folly is for a short while and then we will be judged. It is only through real belief in Jesus that we can be saved. And it's free. Unbelievable. Open to all. If you haven't thought about your place in eternity and consider Jesus' option for eternal life. We are condemned already He just wants us to be safe and secure for eternity.

Had a sinus headache for 3 days now. It's been warm so it could be pre spring allergies. I hate it. The headache I mean. Warming up is a good thing.

Looking forward to losing enough weight to be down in fighting trim (???), whatever, Kelli @ work is willing to teach the old broken guy to snowboard. I skied in college and did ok on skateboards waaaay back before skate boarding became like it is today, ollies etc. It will be a crap shoot as to the out come. I imagine it will be good for somebody's home video collection and maybe an ER visit... Lisa actually would like to give it a shot as well. Next winter could be interesting.

Gotta go. A lot of life happening inside my front door. Oh yeah, got the Very Best of Deep Purple CD today. More old guy brain floss. Good stuff.

Maranatha

God Bless!

Thursday 2/8

30 min eliptical
30 min bike

situps 3 x 15
shoulder complex

Standing military
2 x ?? x bar
1 x 5 x 135
1 x 5 x 155
1 x 5 x 175
1 x 5 x 185

lateral raises
3 x 8 x 40's

Green band dbld over the bar standing abs
4 x 15

preacher curls EZ bar
3 x 8 x 75
1 x 4 x 75

Got to use the new 3" hybrid lever belt I got from American belt. good stuff. It is different having it being an inch narrower. Very comfy though for a guy with a short back.

Finding it much more difficult to lift after the cardio. That's ok though as i'm more concerned with dropping the lbs. Lifting lighter is easier on the joints.

Lots of stuff hitting the fan at work. The network has some unique ideas on the process that decisions go through. They tech stuff soooo personally when in fact many times they are the ones who have delayed or pulled the oh crap.

Still having the weird head stuff to a degree. I really don't want to go home at all. It's way too crowded. There is no respect of space. Makes me nuts. If my Lisa wasn't around I don't know if I would go home. I am dead serious. Tired of feeling that I have to go to the room just for a little peace. I'm wondering why this is such a tough thing to comprehend. Makes me more comfortable spending more time in the gym which is good. An hour of cardio is no big deal anymore.

Ate too many enchiladas last night. Weight was still @ 280# this am. I know that I should be less. Ah well in time.

My friend Kelli's Mom seems to be on the mend. The doc's got the main lump and in a couple of weeks will go in and clean out the last of any questionable cells. they feel good enough that they are only doing radiation and don't have to do chemo. God is good!

Talked to my son Ward today. They had a mission go bad yesterday. He can't give details but you can tell he was down. Pray for him.

Need to fly.

Maranatha

God Bless!

Monday and Tuesday

Monday
30 min eliptical (15 back 15 front)
30 min bike

Tuesday
30 min bike
30 min treadmill 1.5 el 3.3 speed

3 x 15 situps
shoulder complex
hipswings

a bunch x bar
5 x 135
5 x 225
4 x 5 x 250

bent rows
5 x 115
5 x 165
5 x 185
2 x 5 x 205

skull crushers
2 x 5 x 125
2 x 5 x 135

I stuck around and helped critique Michelle's DL form. Her hips come up too fast on heavier weights but her torso is so short and her levers so good she can pull well when her form is off. She hit 225# for the first time last week and pulled 245# on her second try last night. Nice effort.

weigth was 281 this AM. Almost have lost what I put on @ Mike's Super Bowl Gala. Under 280 tomorrow.

20th anniversary next week. It has been a journey. Kids are almost all grown, Danielle is the youngest and turns 18 in May and graduates in June. Lisa and I have never really been alone in our house for any period of time. We got married when Dave was like 5 and Ward was 2 somehthing maybe 3. I'll be honest and say that I am a bit fearful of this next period. I will enjoy the quiet of the house but I don't want it to be too quiet. I would love for this to be a time where we can get to know each other but I'm worried that may not happen. I guess I should just take things one day at a time and keep praying. The kids have been such a big part of Lisa's life, I'm not sure how I will stack up being the only other one in the house. God knows.

Ward comes home for leave in less than 100 days and that is great. I am hoping that the relatives coming to see him make their plans to include Danielle's graduation. She already feels like an after thought a bunch of the time. She is a good kid.

The world keeps on spinning and spinning. I am shocked at the idiocy and short sightedness of our left in the US. They have no thought or clue as to what wil happen if/when we pull out of Iraq. We may need to do some sort of pull out after we get things accomplished with our surge. Who knew the Iraqi locals would lack the stones to do anything for themselves? Who knew that the Shia and the Sunnis would start their civil unrest again. Oops actually we probably should have thought about that. In any case our presence is an obstical to Iran. Even if the Iraqi's don't stand up for themselves, it's good that we have slowed the nutbag in Iran.

Gotta go. Things to see and people to do.

Maranatha

God Bless!

PS

fulfilled prophecy.com

warchick.com

Monday Morning

It's Monday morning. The super bowl is now in the books for '07. Very happy Tony Dungey & Peyton Manning won. Not the best game overall but happy with the outcome.

Sunday morning weigh in was 280#. A little more this morning but I blame that on the nice spread Mike Cordova had at his house last night. Onward and downward as the case may be.

Everyone but Annystin and me is sick in our house. That is 5-2 with the diseased and infirm holding the advantage.

Haven't cruised around much to see what's shaking in the world. Regardless, God knows and nothing happens without Him knowing.

If you aren't certain of your future, know that none of us deserves heaven. We were born with a prideful sin nature that keeps us from God. Inspite of that, God sent Jesus, His Son also known as Yeshua, to die for us. To take away the sin that keeps us from God. To seal the deal, Jesus came back to life. The first to be resurrected. Now, through belief in Jesus and that the Father raised Him from the dead, we can avoid seperation from God and a very nasty eternity. In Revelation, Jesus says that He knocks on our heart and asks to be let in. God is a gentleman and will not force Himself on anyone. Romans 6:23, 1 John 1:9 Romans 10:9,10, John 3:16-17, John 6:29, 1 John 5 :1-8.

The equation is simple: God created us for a loving relationship. Mankind turned on God through the sin of Adam. God is Holy and sinfulness can't be in His presence. God loved us enough and wanted us to have a relationship with Him that Jesus came and died in our place. We can choose to accept that gift and have a relationship with God and share paradise with Him or deny the gift and be seperated from him and live a very real painful eternity. Easy choice in my mind. Agree or disagree, it's all in the Book. Why are you willing to take the chance on something so important?

Lot's more I could add but that's enough homework for this time. Be secure in your future. God loves you and want's your future to be with Him.

Cardio tonight.

Maranatha!

God Bless!

Fri Cardio and Sat ME Bench +

Friday @ Gold's Sandy on 7th
20 min eliptical
20 min stair stepper
20 min bike

Sat @ West Jordan ME Bench
Shoulder complex
Hip Swings
Situps 3 x 15

Flat bench
a bunch x bar
8 x 135
5 x 185 illegal wide
5 x 225 " "
5 x 275 " " + 2 boards
5 x 305 " " "
5 x 315 " " "
5 x 325 " " "
3 x 335 " " "

Four boards pinky on rings
3 x 345
2 x 2 x 365

T bar row
8 x 90
8 x 135
2 x 8 x 165

Single arm rope push down thingies
10 x 80 ea
3 x 10 x 90 ea

30 min eliptical (15 back 15 front)
30 min treadmill (1.5 el, 3.3 speed)

In cardio I'm trying to keep my heart rate between 105 and 120. Seems to be working ok. Weight was down to 282# this AM. Feeling better already. Started glucosamine & chondriton again and that's helping most of the arthritis. Looking foward to being down closer to fighting weight. Actually under 220 would be nice. The orthopedist would like to see me under 200. I don't know. If I can stay strong as a 198.... Who knows?

Praying for a friend's Mom. Kelli's Mom Marilyn had a biopsy done yesterday on a lump that might be cancerous. I haven't heard back from Kelli on the outcome. Breast cancer runs in the family so they are all concerned. Kelli's Dad just had shoulder surgery a week ago as well. Tough times.

The filters got changed @ work and for some reason myspace is allowed. My IM wqas on yesterday and my son Ward, the one in Iraq, IM'd me and we had a nice chat before he had to go to work. There is about a 10 hour time difference between here and there. He is going out on his night missions as we get up and coming back as we get home. It was great to talk with him.

Work is busy. there will always be things to catch up on. The immediate tech needs combined with the rewriting and updating the tech library keeps things going.

Lots of news of violence and riots with a background of secret peace talks with unlikely participants. And a North American Union? What are they thinking? Actually if the dollar is ready to tank then perhaps the anouncement of the NAU and the new currency, the Amero, will avert a real bad situation. Any way one slices it, life as we have enjoyed it will change.

warchick.com

fulfilledprophecy.com

Maranatha

God Bless!


PS GO COLTS!

Wed Cardio again?

Still in the Longview TX fitness room.

Eliptical 15 min
Stairstepper 20 min
Bike 25 min

It got cold and wet so the project was shut down so we flew back Thursday. Going to catch the gym for more cardio tonight and group benching is tomorrow. I guess I feel ok about the trip weight loss wise. I stayed even when I got back so I suppose that not gaining weight on a steady diet of restaraunt food. Clothes are fitting better so that's good. Hopefully the los can continue now that I am home.

Got home and almost everyone is sick. I hope I don't succumb to the crud.

I need to go through a bunch of stuff, books, belongings, clothes etc, that I have and don't use/need. Too much stuff just cluttering up the casa.

Back at wor which is good. Lots to do.

Gotta fly.

Maranatha.

God Bless!