Sat Me Bench

Had Breakfast before hand with Moosie Parker and Mike C. Moosie and Parker went to the gun show while Mike and I met Jeff and Michelle @ the gym.

Hip Swings
Shoulder complex

Flat bench Stump presses comp grip
?? x bar
5 x bar + 100# hanging = 145#
3 x 135 + 100# hanging =235#
3 x 155 + 100# hanging = 255#
3 x 185 + 100# hanging = 285#
1 x 205 + 100# hanging = 305#

Med grip bench w/3 boards and chains. (chains = 19# per side when fully loaded)
5 x135 + chains
5 x 225 + chains + 3 boards
5 x 245 + chains + 3 boards
3 x 275 + chains + 3 boards
2 x 295 + chains + 3 boards
1 x 315 + chains + 3 boards

Straight bar push downs
5 x 210
3 x 5 x 250

Cable straight bar cable raises
5 x 100
5 x 110
5 x 120
5 x 130

40 minutes on bike on random setting

Weight? Weird this week. Up and down all week. Had a big breakfast today then weighed in @ home after the gym and was 255#. Hopefully things will gewt back to normal this week.

Lisa was able to talk to Ward online last night. He wasn't full of information but he failed his initial walking and Maze tests. He retested and passed his walking test but has not had a retest on the maze.

He also said he had a piece of metal in his head but he wasn't real informative about what that was. He has to meet with a board to see if he is fit to fly and if he should be sent home or not.

Finally a nice weekend out there. Mid 70's on the way home from the gym. Have to mow the backyard and get the swamp cooler going.

Good times.

Maranatha

God Bless

Thursday 4/26/07

Situps 3 x 25

Conventional DL's
2 x 3 x 135
3 x 2 x 225
2 x 2 x 275
2 x 1 x 325
2 x 1 x 345
1 x 1 x 365

Standing Abs
8 x dbl green band
3 x 8 x dbl green band + dbl mini

CS rows wide grip
5 x 135
3 x 5 x 185

Bi curl machine
a bunch of single arm stuff

Bike 20 min on random

Workout was ok. DL form is still on the less than optimium side of things but getting better. GM's next week.

Got word yesterday that Ward's unit got hit earlier yesterday. No noticable injuries ut due to the potential of internal head trauma they medivacc'ed some of them to Camp Anaconda. Everyone was released to go back except Ward. He is still under observation and they are running more tests. The initial MRI was clear which is good.

Another down side is that he was supposed to start his way home on Monday the 30th for his leave but he may now have to stay in the hospital longer until they release him to fly. Very tough stuff. Lisa is a wreck. Please pray for Ward's healing and peace for the family. Thanks.

Maranatha

God Bless!

Wed Cardio

40 min eliptical
20 back and 20 front on random
mowed the front yard

Ate pizza last night so weight was up a pound. 254# Thurs AM.

Haven't heard from Ward. He maybe on his way. That would be good. I miss the crazy guy.

There is a different vibe @ work the last couple of days. The board is in town so the higher ups are scrambling. No worries. Just a regular visit for updates.

Stuff to do.

Maranatha

God Bless!

Tuesday Bench Support

Shoulder complex x 2
Situps 3 x 25
Hip Swings x 2

Flat bench
2 x ?? x bar
10 x 135
8 x 3 x 185 varied grips

Military pin presses with a pause chin high
5 x bar
5 x 95
5 x 135
5 x 145
5 x 155
5 x 165

DB french curls
8 x 70
3 x 8 x 80

suspended pushups feet on a bench
4 x 10

Cardio
20 min bike on random

Weird weight stuff this week. Sunday 252#, Monday 255#, Tuesday 255#, this AM 253#. I had some short bread cookies Sunday but I didn't think it was 3 # worth....

Anterior delts were a little sore benching but I haven't been doing much because of the rt bicep thingy. It wasn't a lot of weight but I was looking more for a good pop on each rep.

I gave a copy of my general workout template to Dave Edmundson who gave it to Jason Gibson. I am humbled that a guy of Jason's caliber in the sport is reviewing my stuff and is adding his thoughts to it. Jason's current goalis to be the first drug free lifter to squat 900#. I understand that he is very close.

Ward may be coming home on his leave earlier than originally thought. He slipped in some things he said to his Mom and we think he may be trying to surprise us with an early arrival.
That would be fine by me. I have been missing him more and more lately

For me the dust hasn't quite settled on the transitions at work from a couple of months ago. The personalities directly above me are much more difficult to read. With God's help I will get it figured out.

Stuff to do.

Maranatha

God Bless!

Sat Bench

Shoulder complex x 2
situps 3 x 25

Flat bench
2 x ?? x bar
?? x 135
3 x 5 x 225
3 x 225
8 x 315 x 5 boards
3.95 x 365 x 5 boards

Rope push downs
8 x 100
3 x 8 x 140

Dbl DB swings to snatch & press
3 x 5 x 40's

40 min bike on random

Workout felt ok. Felt very weak benching. No trouble with the rt bi @ all.

Bwt 253# Sat. 252# on Sunday.

Lots going on. Sermon today was good. It was on the first 9 (?) verses of Eph 3. Shawn spoke of Grace being unmerited favor and that the word that was used for grace in the greek had the twist in meaning to bring in the aspect that grace in this context is also a tangible thing. Interesting concept.

Need to go.

Maranatha

God Bless!

General Stuff

Schedule and bicep recouperation have kept me from the gym most of the week. Wed night Danielle had a regional orchestra competition and last night Lisa wanted to go out to visit a friend @ Applebees so we took Danielle with us and had a pretty good time.

BWT this AM was 253#. I tried something that I have heard before and got a verbal shove from Dave Edmundson about. I'm taking in a "snack" @ about 9:30 am and 2:30 - 3:00 pm.

I have mixed a bunch of Myoplex powdered protein shake with Xanthone X factor Balance powder. I mived a whole bunch of them together and put a tbl spoons of the mix into a glass of water and stir. I'm guessing I may have about 20gm of protein and 15gm of carbs in that. I haven't been to the gym much this week and have had steady weight loss so something is working.

Going to go to the gym in the morning to help out. I might do some reps @ 135 just to get blood flow but I won't get crazy. Lots to do around the house tomorrow.

Lisa scored some tickets through the Guard for tix to tonights Arena FB game between the Utah Blaze and the Arizona Rattlers. Should be a good time. I have started to enjoy the Arena game and have never actually gone to one.

The world is a scary place right now. What about that cowardly nut bag @ Va Tech this week? Why did he think that was ok? I do not understand the lack of respect for life that has taken over the thinking of so many people. And what is wrong with the VA system of checking out gun purchacers ? The shooter had a record on campus of mental instability. I am allfor the 2nd amendment with a little bit of common sense attached. The guy's a wack job so we sell him a gun cause he wanted it real bad? My Aunt Fanny that was stupid.

No Some are saying that this was another example of how the US is going down hill. Point taken. But wait a minute, this kid was a Korean citizen. Does anybody make mention of that? Also restricting the ability to carry firearms only works for law abiding citizens. Bad guys and illiterates won't follow the signs. What if some of the kids off a farm that went to VT had a weapon on them? I mean a legal weapon with a carry permit and all the classes taken etc. How many lives could have been spared?

Guns kill people? Does a spoon make Rosey O'Donell fat? The heart of the matter is not the implement that is used but hoow and why the implement is used. The heart of the matter is the heart and intent of the user. Some people have no self control re food. This kid had no self control with emotions and his behavior. Godless people do Godless things.

Wait a minute, how many people are killed each week with Iraqi's fighting Iraqi's over a difference in the same religion? Right,Islam is a peaceful religion. Tell that to my Son who watches them shoot each other every day.

Need to get after the stack.

Maranatha

God Bless!

Tuesday Night Cardio

45 minutes bike on random. Heart rate up to 131. Bwt Wed AM was 254#.

Feeling pretty good. Bicep is pretty good but I know I am a ways from being healed up. I to doesn't hurt to move it but it's still really tender to push on. So I don't do that very often.

Playing with the nutrition a bit. Adding a mid morning and mid afternoon bit of protein. Not a ton but probably 25 grams or so each time. I take another 24 in the am with breakfast. Not where I will need to be once training hits hard in June. I'd like to be in the mid 230's by June.

I was hoping to get down under 220 for the Sept. meet but I'm afraid in doing that I will not have enough time to amp up my training/nutrition to do any good at the meet. I probably will have to go in the 242's. But, there is a great record in my age group that is within reach if I lift up in the 275's. Decisions, decisions.

Weird weather today. 70's yesterday and snowing today.

Gotta fly.

Maranatha

God Bless

It's Tuesday Morning & It's Torn

My right bicep I mean. Nothing is detached which is the best news. The arm is still pretty colors. I can move it around under zero tension with no pain. Doc stil wants some ice while the bruising is still there. I may not train outside of cardio for another week or two. Just another bump in the road.

Ward called yesterday. He starts his leave 30 April. They don't count his actual time until he hits Utah. He thinks he will be in state by the 5th of May. He will miss Dan's graduation but will be home for her B-Day on May 7th. It will be good to see him.

Cardio tonight.

Bwt 255# Monday & Tuesday AM.

Maranatha

God Bless!

Saturday WABDL meet and some cardio

Nice meet today @ the Hampton Inn by the SLC airport. I was told there were 61 lifters signed up. I only stayed through the bench but that took about 5 hours for 4 flights. Had to get stuff done. Highlights though were Big Dave Marchant hitting a 722 for a new PR, Jason Gibson finally broke 600, Jon Cunningham hit I believe a 510 in the 198's. Jortdan Gibson was awesome at 13 years old? Kid is going to be heard from as he gets older. I think there were easily 5-6 or more WABDL world records set in the bench alone. Good stuff. I was going to help a couple of people by lifting off and doing some spotting and loading but my bicep is crap. Dave Edmundson thinks I have a tear. I can move it ok but it hurts to touch it and it is painful to move under tension. Still lots of fun colors with lots of purple.

Went over to the Gold's off of 700 E in Sandy to do cardio.
45 min bike on cardio setting.

Bwt today is 256#

Lisa is gone with her girlfriend's and Mandi to Wendover to see Trace Atkins. This makes Trace Atkins concert #4. I like him alright but 4? Tawnia is the driving factor in all of these shows. At least that is the word on the street.

I'm looking forward to seeing how well the last 25-36 #'s come off. I look and feel better but that is a relative thing because of how far out of shape I had become. The down side is I have very few pants that fit any more. I hope work is cool with me wearing jeans for a bit. I don't want to invest in decent cloths to have them fit for just a month. Overall the shirt situation is good still. Ah well, it is a pleasant problem having clothes get too big. Hr is coming down as well. God is good!

Fading quickly need to hit the sack.

Maranatha

God Bless!

Thursday 4/12

Right bi was swollen and real sore from the stove wrestling Weds. Bruise is looking like a real pretty sunset. I hope it is just a bruise. Fore arm is tight and sore also but not discolored.

BWT Thurs AM 256#. Bwt Fri AM 256# seems the drought is over. It's about time.

Bike 40 min on random. Not certain of the setting or where my hr hit.

It was great yesterday. Weds I had put the big nasty old microwave/stove out to the curb and Thursday when I got home from work it was gone. I had called around to guys that salvaged this kind of stuff and nobody wanted it. I had planned on loading it up and taking it to a metal yard this (Fri) morning. It was nowhere to be found last night. Sweet. The gas I would have spent taking it to the yard would have been more than I would have gotten for the metal as salvage. Very nice.

Had some training this morning from our mfr of our Elastiplus product. Phones are light. Caught up on some fronts. Need to find some polymeric sand. Gotta go.

Maranatha.

God Bless!

Wrestling Alligators Sort Of

Didn't get to the gym. Instead, I picked up our new stove/oven and spent the evening installing it in our split entry home. Actually the install went very quickly. Getting the old unit out took about 2.5 hours +/-. This was a combo microwave and stove/oven. Seems they built the cabinets around it and added a new floor at one point that was 3/8" higher than the floor the tightly fit stove was on. On top of that 10 years ago I had put in a urethane floor that had to be cut away from the stove.

With the help of a razor knife and a large pry bar I was able to inch the unit out to the point I could play beast on it and yank it out. I only did some small (sort of) damage to the cabinet frame. Kicking and screaming I got the bad boy down stairs and out to the curb. There were several trips out the back to the front and vice versa to get the big thing angled so it would actually go out of the door. Lots of sweating and some, sorry to say, references to excrement.

It's at the curb and if nobody snags it today I will take it to Wasatch Metals and dump it tomorrow before work. Good times.

One time going downstairs with the old unit it started to slip and I caught it with my bicep on the top corner. Started bruising right away and just the sleave of my polo shirt touching it hurts. Odd because I normally don't "feel" about pain. Not that I don't feel it but that I don't have much emotion about it. Probably the reason I went 22 years with a broken wrist. My arm kinda pisses me off today. Still undecided as to whether I will lift today or just do cardio. Probably just the cardio. I was going to do DL's some upper back and bi's tonight. The rt bi hurts when flexed and did I mention it is really bruised up. Discretion.... Valor.... yada yada.

Need to go tackle the stack...

Maranatha.

God Bless!

Tues

Didn't lift Tues cause Danielle was coming back from her Orchestra tour through SoCal. Poor kid got sick and did not have the best of times at the Magic Kingdom.

Eliptical 30 minutes 15 front 15 back. Setting was random, hr up to 134.

260# Tues AM 258# Wed AM. It was nice to take a week off from worrying about the loss. Nice break but it's time to get at it. Nice to see a drop after a week and a half plateau.

Picking up a new stove tonight so I probably won't get to the gym. Back on track tomorrow.

It is nice having the house back to how it should be. DJ still needs to get a lot of his crap out. Maybe this weekend. Please?!?!

Ward has a constant headache and his ears ring. Probably should be expected when people keep trying to blow your vehicle up.

Things to do, things to do.

Maranatha!

God Bless

Filler

Didn't work out Sunday because it was Easter with Family and obligations and the gyms were all closed.

I was going to go to the Sugarhouse Gold's and do some cardio @ lunch but I get there get undressed with all my crap in the locker and realize I didn't bring any shorts. Discretion being the etter part of valor, I declined working out in my skivies. Perhaps I would think differently if I was down in the 220's already...

Lisa's back was hurting from being reinjured in a low key bumper thumper on Sat AM. Not serious but she tweaked an area that was healing up from an injury she got moving some patients (?) a few weeks back. She was feeling down so I hung out with her and didn't go to the gym. It felt good to not worry about cramming everything in.

Last week was the lost week as the weight loss goes. I ate and drank as I pleased. I was happy to see I didn't bloat up like an oompah loompah but rather stayed a constant 259-260. Back in the saddle again. This is a different week with a different outcome in sight.

I'm going to try the lunch time cardio again today.

Not sure what's going on here. Waaay quiet for me @ work. This is the beginning of our busy season and yesterday and today are very calm. That's ok but I would rather be jammin. More people get helped and time goes quicker. I do have a lot of editing on our server to do.

Danielle gets back from orchestra tour tonight. She's been sick so it will be good for her to get back into her own bed.

Gotta go Ward just got online.

Maranatha!

God Bless!

Saturday MR Bench and Happy Easter!

Sat.
Shoulder Complex
Sit ups

Flat bench
?? x bar
?? x 135
5 x 225
3 x 275
2 x 1 x 315
1 x 2 x 315

Tricep death
2 x 165#

Push downs
5 x 5 x 250

CG cable upright rows
5 x 130
4 x 5 x 200

Gotta get my head back into benching. Get back into the straining. I doubled the last 315 cause Mike was yelling at me. I need to get that intensity back internally. I feel different with the weight loss and I just need to get over that. Get the grip, the set up, stay tight drive from my lats and lock it out. I'm thinking too much. Big breath, stay tight drive through my heels and be fast. sounds easy enough. Everything feels heavy lately. Hopefully that will change.

I feel the arthritis in my wrists some lately but other than that I'm pretty healthy. Shoulders, elbows and knees feel good. Knees pop a lot but they feel alright.

Work is better I'm getting the rhythm of the new structure. Tough at first but it is better now. Still have to be very careful with everything. It's a very PC environment.

Happy Easter!

The world's 4 great religions are Budhism, Judaism, Islam and Christianity. The first buddha Shortly before his death said that he was going forward to find truth. What? He didn't already know the truth? He's dead and buried in a spot where there is a shrine now. He didn't have the answers and He's dead.

Abraham led the Jews and by many honored more than God. Abraham carried the truth of God's promises but he himself was not the truth. Abraham is dead and his grave site location is mentioned in the Bible.

Mohammed is dead with his grave in Medina to where many make pilgramages. Upon his death there began an internal struggle to name his successor. That struggle is still unresolved and has become very violent.

Jesus died in AD 33 aprox. He stayed in a tomb for less than 3 days. The tomb is empty because he was raised from the dead and has conquered death. He is more than a good man and a great teacher. He claimed to be God and is God and repentance and total belief in Hm is the only way to have a relationship with him. John 14:6. The whole book of John is a good read to get the purpose of Jesus life on earth. He wants us to choose a realtionship with haim and avoid a horrible eternity without Him. Jesus claimed the truth, is the truth and is still alive.

The empty cross and empty tomb are symbols of our Hope for our eternity, if we accept the gift.

Maranatha!

God Bless!

Thursday 4/5/07

Shoulder complex x 2
Situps 3 x 25

GM's
10 x bar
5 x 135
2 x 3 x 225
2 x 3 x 255

CS row
5 x 100
5 x 145
3 x 5 x 170

Curl machine
4 x 8 x ??

bike 20 minutes random cruised to loosen up. HR was only up to like 118.

It felt good to GM's again. I'm not as strong as I once was and I don't have the belly brake I once had so things felt difficult with the 255. I was a little high with the last 2 sets but I think that was more about my head than it was about ability. I used my newer bench belt for these and the 3" seems a little narrow for GM's. Next time I will use my older 4" belt.

Still on the 259# plateau but not worried. Did some eating this week so I am pleased that I stayed @ the same level and didn't gain. Going to get after the nutrition again and get the train rolling.

Still enjoying the quiet of the house. I can't believe how realxed the cats are without the demon kitten Jr. chasing them around. I hear easter egg painting is happening at our house tonight. could be interesting.

Lisa's b-day surprise party is tomorrow. So far so good. I don't think she has a clue...

Gotta go be productive.

Maranatha!

God Bless!

PS Big City soup for chowder today. Good stuff!

Wednesday

45 min on bike on manual. HR up to 131.

Bwt for Wed and Thurs AM was 259#

I seem to have hit a plateau. Not to worry. It will fall again.

House is great. I mean I need to paint and stuff but it is sooo quiet. The kids have moved out and Danielle is on her orchestra tour for a week. Verrry nice.

My brother and sister are coming for Dan's graduation. Always an interesting time. We are all very different people. It will be fine. Really.

Ward looks like his leave is still on for the end of May. That will be good times. I hope we can go shooting while he is down.

Work is mellowing out some. Getting busier but the attitudes seem to be chilling down some. They all get to live.

Lisa is worried about Ward and has been feeling down the last day or so. Tough thing for a Mom.

Good Mornings tonight. I'm odd I think. I actually look forward to doing them...

Gords, I changed my myspace. Even put in really big font for you. LOL. Stump Daddy if you've forgotten.

Need to go lower the stack.

Maranatha,

God Bless!

Monday

40 minutes bike on random hr up to 130

Bwt was screwy. 263# Monday morning. Back down to 259# on Tuesday AM.

Dave and Mandi got more stuff out on Monday and took the cat! God certainly is good. Now we can see if our cats mellow out and actually start using the litter box on a regular basis. Don't ask.

Danielle goes on tour tonight so no gym today.

Michelle has some personal stuff to tend to so she may not be training for a while.

Moosie is thinking that he has been to beat up to continue training for PL. Too bad. Great guy and amazing lifting talent. Never came close to tapping his deadlift talent. He was fun to have around on Saturdays.

I heard Jeff A showed well last Sat. in Montana but I don't know #'s yet.

Getting into arena FB lately. The Utah Blaze have been tearing it up. 4-1 now. I'm going to try to get to a game in a couple of weeks. I'd like to see the AZ Rattler game. Not a lot of love lost between these teams.

Calves are real sore from Sat still. Long time since I actually felt something in my calves. I was about ready to sue them for non support. Hopefully with the weight loss and change in training the guys will quit saying that I'm a"big guy riding a chicken..." Good times. they reach the floor so quit with the leg jokes already.

Nothing from Ward this AM. Looking forward to seeing him soon. Great kid. I hope anybody that gets to meet him someday. Well worth the price of admission.

More things to see and people to do.

Maranatha!

God Bless!

Sunday

Eliptical 40 minutes (20 front, 20 back).

Some db curl stuff
Some calf stuff

Great evening. #1 son and family spent the fheir 1st night in their new place last night. I stopped short of raising the blinds and dancing naked. Maybe if I had hit my target weight....

Ward had a major mission get canceled. Makes me a happy camper. Even with the little he could talk about it sounded like it was going to be rugged.

Danielle had her Senior Prom this past weekend. She looked great and Zach treated her well. And, she made curfew with room to spare. She leaves Tuesday for SoCal for her orchestra spring tour. She is soooo psyched.

Gotta go. Bwt Sunday AM wa 259#. Made the next WABDL wt clsass...

Maranatha!

God Bless.