Sat Bench

Sparse crew this AM. Manny and Jeff were out of town. I bet Sean was asleep (he works graves) Lance was a little late and his shoulder hurt and Michelle had to work but came at the end.

No Situps, abs too sore from Thursday.
Hip swings
Shoulder complex

Flat bench
2 x ?? x bar
8 x 35
5 x 225
4 x 5 x 255
Though not explosive, these were solid with no doubt.

3 board reverse grip
5 x 135
5 x 185
5 x 225
3 x 275
2 x 275
These felt better than expected. I need to get a better feel for the groove when the weight gets above 225. Lance had me bringing it higher and I'm not certain that it should be there. I'm thinking upper ab. Tough to tell on 3 boards. I will try 2 boards next week. Lance had some good lift offs today.

Tate press/ rolling lockout ss.
4 x 8 x 55's/45's

Lateral raises
4 x 8 x 35's

Low row underhand grip
8 x 150
8 x 170
2 x 8 x 190

Not a bad work out. I am still intrigued with the underhand grip. It is becoming more comfortable and if for nothing else, it is givng me a better range of motion in my wrists. It is different work for my tris for sure. If things keep clicking and I am able to compete in Sept. I may just give reverse grip a try. Something different for sure.

Bwt this AM 251. I'm really liking not doing cardio. I am still able to maintain my weight and strength is coming back. I can concentrate more on the training session and not worry about getting enough time for cardio. I do wish that I could get down closer to 242. I know I can do the water loss method but I would rather come in with no worries and no hassle.

Please pay attention to the world news from MANY sources. World Net Daily is an alternate source that provides news from agencies around the world. Many have a very different view than what we are given in the west. After awhile one gets the impression that our media doesn't like us very much. They seem to develop shadow causes and gripes that aren't real and facts presented, if accurate are ignored. The agenda of the moment is more important that the facts at hand.

Things are changing quicker than we want to admit in the world and not for the better. If you aren't convinced and haven't accepted Jesus' gift of salvation, you will see strange thngs and be very worried. Do yourself a favor, when asked to take a mark in order to buy or sell or make any money transactions refuse it. Accepting it is permanently binding you to the prince of the world and a very unpeasant eternity. There will be no coming back from the mark. The prophecies are coming true just as the earlier ones have. With about 95% of the Bibles predictions coming true and about 5% left, don't bet against the future that is spelled out in the Bible. God will reign with or without you. He would much rather you join Him. Read John 3.

Marantha

God Bless

Thursday Fun Times

Changed things up a bit and added some stuff. I feel pretty good and enjoyed the session.

Sit ups
Shoulder complex
Hip swings

CS Rows underhand grip
8 x 45
5 x 90
3 x 5 x 135

Reverse Grip Flite Pull down machine
8 x 90
8 x 140
3 x 8 x 180

GM's
10 x bar
5 x 135
5 x 125
I stopped here. I didn't have my belt and my lower back was feeling sketchy.

Partial leg press. Stopped before 90 degrees.
20 x 270
20 x 450
20 x 540

Seated knees straight calf machine
4 x 20 x ??

Seated knees bent calf machine
3 x 20 x ???

EZ bar curls
8 x 75
8 x 95
2 x 8 x 105

Alternate DB curls
4 x 8 x 35's

Stab ball weighted leg raises
4 x 5 x 25

That was it. Burnt but felt good. Not like after cardio. I feel good with more volume. Need to make a couple of adjustments to see what shakes.

Tried more reverse grip stuff to support my playing around with reverse grip benching. Looking forward to Sat to see how I do going heavy on some boards with reverse grip.

Bwt seems to remain stable even without the cardio. Checking my intake seems to be more important than being a cardio hamster on a wheel.

Bwt Thurs AM 251, Fri 251. I feel much stronger than I have in months.

Seeing more stuff online about military build ups around the world.

fulfilledprophecy.com

warchick.com

Check these 2 out. Get on War Chick's mailing list. Interesting posts with news items from around the world. Why doesn't our press discuss this stuff? Why do they want us blind to the activity in the world? Are they just ignorant? Tough call. The Bible's prophecies are again being played out right in front of us. Pay attention.

Gotta fly.

Maranatha

God Bless!

Tuesday 7/24

Situps
Sholder complex
Hip swings

Flat bench reverse grip
2 x ??? x bar
2 x 3 x 135
3 x 155
3 x 3 x 175

Flat bench comp grip
??? x bar
6 x 3 x 185

Forehead high reverse grip overhead pin presses
2 x 5 x 135
2 x 5 x 145
These were weird. I don't know if I would ever feel comfortable enough to do them outside of a rack.

Upright rows
4 x 8 x 115

JM's
8 x 115
8 x 135
2 x 8 x 155

Reverse grip db rolling extensions
8 x 20's
8 x 30's
8 x 40's
8 x 45's

Suspended pushups feet on bench
4 x 10 x bwt.

Bwt 251. Bwt Weds am 250.

Fun workout. Surprisingly The reverse grip bench felt faster and safer (once I was set up with the bar. Getting out of the hooks is another story) than the standard bench movement. Though reversing is hard on a smalll are of the anterior delt, it feels like the shoulders are overall less exposed. It feels like I get more lower lat help when I reverse. Both wrists were a little sore on the outside of them but not bad today. I did wear wraps doing the overhead stuff. I'm going to try doing some heavy boards doing reverse on Sat. That way someone will be there to call my wife if it goes REALLY bad....

Very surprised that I'm not very sore today. I thought my tri's would be thrashed for sure. Knees are a little more suspect lately and I haven't done anything to piss them off. Like I have always said, I've had a really good time getting this screwed up.

Holiday in UT yesterday, Pioneer Day. Went over to WB's house and grabbed his mail and played with his dog. 100# of Pit Bull love. Jackson was happy to see me. I worked out at the Gold's just down from his house. We watched Devy for most of the day and had fun with her. She sure is growing tall. Fast too. She is 17 months now. She's doing Devy talk which sometimes can sound like real words.

Talked with WB again and he sounds great. Tired and bored. Wants it all to be done. Soon enough it will be. God is good.

Actually, God is great! I tend to get lost in the crumby minutia of daily life and forget that I really have things good. The little bumps in the road are tempoarary valid or not. I shouldn't sweat the small stuff like I do. God says to be patient. Don't worry. Don't be anxious. Why does He say that? Because He has it all under control and he is aware of all that goes on with each of us. I can be such a moron trying to step in front of the creator of the universe to try and run things when He already knows how things turn out. Really dumb.

Thanks for your Patience God.

Maranatha,

God Bless

Sat ME Bench

Fun day. Dave Edmondson paid us a visit. Always a pleasure having Dave around. He didn't lift but spotted and loaded and added some new painfull movements to the mix. Good times.

Situps
Shoulder Complex
Hip Swings

Flat bench
?? x bar
?? x 135
5 x 225
5 x 255
4 x 3 x 280

5 Boards
5 x 315
5 x 335
3 x 355
2 x 365

Dave's 5 x 7 varied grip set of death
Started with 155 and ended up fried on 135. Dave helped with the last couple of sets alot.

Reverse Grip Bench
a bunch x 115
2 x a bunch x 135
Felt good getting the right wrist to rotate out more. Should feel it in the tri's

Dave's tri isolation overhead
Each set palm forward x 8, palm neutral x 8 and palm reversed x for both hands.
3 x 8/24 x 15 doesn't seem like much but it kills.

Head supported bent over reverse flies
4 x 8 x 25's

Dr Davis' Slow Painful Shoulder & Trap Death
15 x 5#
seriously painful

Great to see Dave today. He was delivering new dl bars down to Ripped Fitness and came down early to see us. Dave got a chance to meet Sean and give him some dl pointers. He also showed him some nasty ab stuff that made Sean a little painful. Good for the lad.

The 4 x 3 x 280 went soooo much better than the attempt 2 weeks ago. They weren't as explosive as I had hoped for but were solid and there was no doubt. Knocking off cardio has really helped in strength coming back.

Manny has come back from his shoulder surgeries pretty well. He doubled 315 today and looked good doing it. He looks a lot thicker. He might be a 308 now. The extra weight is helping his bench. He says he hit a 335 2 weeks ago for a single. He is making good progress coming back.

Days like today in the gym are what makes this sport so enjoyable. Good work and good friends. Good is good.

Lawns to mow.

Maranatha

God Bless!

Thursday 7/1

Situps

45 degree hyper pads high and mimick a GHR (kinda)
10 x bwt
10 x bwt + mini
2 x 10 x bwt + 2 minis

Blue band quad squats
4 x 12 x blue bands
SS with Standing Abs
4 x 12 x green + mini

Lean back pull downs to upper chest
4 x 8 x 200

Alt db curls
4 x 8 x 40's

The band exercises don't look like much when you're doing them oh crap do they work you. I let a couple of people try the band quad squats with light bands and they both cramped up in less than a full set. Good stuff.

Feeling pretty good. I am liking not doing the cardio. Don't get me wrong, cardio has it's place but I am built for comfort not for speed.

BWT 250 Friday AM. Eating more salads with chicken fish or lean beef at night. Seems to be helping.

Gotta get back to the grind.

The world keeps moving forward. Lot's of talk about the "quartet" getting a mideast peace going. Solana behind it all. Interesting stuff for sure.

Maranatha

God Bless!

Review

Had my 1st review with the new boss yesterday. It was interesting to see. We haven't had a lot of time together so I wondered what would shake down.

There were some positives, some negatives, some opinions based on hearsay, some inaccuracies and some negative thoughts projected based solely on personality differences.

God was good. He had his hand on me. I didn't argue or try to justify. Weird cause I tend to get the assumed righteous indignation flying. I signed the paperwork with nothing in the remarks column. I kept hearing in my head that God is my defender. If I truely believe that I need to shut up, back up and let Him defend in His time. I need to keep remining myself that there is a much larger picture than my own tiny bruised ego.

With God's help I will set a better example through my actions. Hard for me, not hard for God.

Maranatha

God Bless!

Weds

Situps
Hip Swings
Shoulder Complex

Flat Bench
2 x ?? x bar

DB Flat Bench
10 x 55's
10 x '75's
4 x 5 x 90's
I wanted to redo these because they felt too hard 2 weeks ago. They felt very good today.

DB swings
5 x 40's to shoulder
5 x 40's to snatch
5 x 40's to snatch + press
Repeat with 45's
Repeat with 50's

JM's
5 x bar
5 x 105
5 x 125
5 x 135
2 x 5 x 145

Suspended Push Ups Feet on High Bench
4 x 10 x bwt
These felt good and felt more explosive than in the recent past. Things seem to be getting back on the right track.

Bwt Tues AM 251, Weds Am 252, Thurs 251.

I think I can do the weight control without a lot of dedicated cardio time. I am paying closer attention to what goes in my mouth these days. Skipping cardio is making training a lot more enjoyable again. Good stuff. Looking forward to Saturday. Will be nice to see what happens.

Got word that Ward may leave Iraq on 8/30 but he'll have maybe 2 weeks + in Kuwait before he gets Stateside. Lisa is waaay not happy.

Danielle is still enjoying her job. Haven't heard much from DJ so I assume all is ok.

Need to go download some stuff to my new flash drive. Cool beans.

Maranatha

God Bless!

BP

Nope not Bench Press, Blood Pressure. Last January I had my bp taken @ a health fair @ work and got hit with 160/110. That's the day the weight loss started.

Friday night, the average of 3 bp's was 123/78. Though this is great news it is not time to be complacent. Improving on this result will only enhance life. God is good.

Side note: this result came after a week of zero cardio. Weight is still plateaued and strength has improved. The journey is interesting for sure.

BWT Sat 252, Sun 254, Mon 252. Didn't eat much but took in a lot of fluids cause it's hot.

Maranatha!

God Bless!

Sat Me Bench

Decent day in the gym

Situps
Hipswings
Shoulder complex

Flat bench
??x bar
2 x ?? x 135
5 x 225
4 x 5 x 245
Worked on leg drive and spreading the bar. Worked well. Had nice speed and better pop off the chest than I've had in a long time.

Lockouts Medium grip
5 x 315
5 x 365
3 x 3 x 405

Tate Press/R0lling Extentions ss
4 x 8 x 55's/45's

Flite X Pull Down Machine
8 x 110
8 x 180
2 x 8 x 200

Rear Delt Pec Deck
4 x 8 x ???

No Cardio

Bwt 252.

Nice session. I felt like I had more explosiveness than I have in a long time. I think backing off on the cardio works well in getting ready for September. I find my weight is more affected by intake than in more cardio. The cardio does sap my upper end strength a lot. This will be a welcome experiment.

Tweaked knee from Tuesday is still not right. Lisa needs to get some Gall Stones taken care of when she gets back from taking her Mom to FL. If I tore the meniscus again I need to keep things stable for a while until all of her stuff gets handled. My sleeve seems to be doing well.

Still hot here in UT. I guess we are setting recods for consecutive days over 100. Who knew? Mowed after working out and was going to fix some sprinklers but got a case of the 'screw its'.

Need to hit the sack

Maranatha.

God Bless!

Tuesday and Wednesday

Busy week and the schedule got bumped some.

Tuesday
Situps
Hipswings
Shoulder Complex

Flat Bench db's
10 x 45's
4 x 10 x 65's

Military Lockouts: pins set just above top of head.
5 x bar
5 x 135
5 x 185
5 x 205
5 x 225


JM's Thanks to Sean sending me a video I think I go them right for once.
8 x bar
8 x 95
8 x 105
8 x 115
8 x 125
8 x 135

No Cardio. Had to run and meet Lisa and Danielle for dinner. Nice quick session. Shortened the time between set. Got the heart going. Felt pretty good.

Wed's
Shoulder complex
Situps

Seated GM's
2 x 10 x bar
10 x 95
8 x 135
5 x 185
2 x 5 x 225
5 x 245
5 x 255

Blue band behind knee extension/squats
3 x 12

CS rows 45 grip
8 x 90
4 x 8 x 115

EZ bar curls
4 x 8 x 90

Stab ball weighted leg raises
3 x 8 x 20#

No cardio

Bwt 254 Tuesday AM, 253 Weds AM, 252 Thurs AM. Dropping due to changes + Psyllium? Hmmm?

I am trying something new to shake up things. I am decreasing my time between sets and varying sets and reps a bit. Trying to be a little more agressive in the reps. Also dropping some of the weight in accessory stuff. Dropping some cardio to see what happens. My weight loss seems to have been more about quantity/quality of food/beverage intake than about time doing cardio.

This experiment is about seeing if I can get the heart benefits I need by having a better training pace and see if strength is better without the fatigue of cardio. Time will tell

Worked out Weds because there is a BBQ @ Lisa's boss's place tonight.

Knees are kinda sketchy. Those military lockouts felt good upper body wise but I think the angle of compression wasn't great for the knees. I probably will have to do those off of a bench next time. These lockouts also get a good stretch on the lumbar area. Hopefully good for more flexibility in my arch when I bench.

Between the knee pain and the plateaued weight loss I am contemplated changing up training for like 6 months +/-. My intial weight loss did not take a real stringent program. If things don't kick up again I'm thinking about swapping into a more BB/fitness type of program for a bit and when goals are reached, switch back to a Westside influenced PL program. I hope things improve without going that direction. I hate the boredom of fitness "workouts". PL training is more mentally engaging.

Lot's to toss around. God is good. I shouldn't stress on the small stuff.

Lisa looks like she may be having some Gall Badder issues. She is seeing the Doc this afternoon. I hope this is something that can be treated with meds. She has her trip with her Mom to FL next week.

Started taking Psyllium Husks this week. Wow that stuff is interesting. If you don't get enough fiber in your diet, give this stuff a try. All I can say is wow.

Nohing much else is changed. Dan, Ward, Dave et al seem good. Dave etc have passed a bug around but they will be ok. I am enjoying the boredom. I shouldn't relax too much. Life tends to come in waves. God tells us to always be prepared and to trust in Him regardless of circumstances, good or bad.

Gotta fly. Things to see & people to do.

Maranatha

God Bless

Sat 7/7

Was going to go in Thursday but stuff got in the way.

Sat
Hip Swings
Situps
Shoulder complex

Flat bench almost illegal wide grip
?? x bar
2 x 5 x 135
5 x 205
5 x 245
3 x 280
3 x 2 x 280

Close Grip 3 board
5 x 280
3 x 315
?? x 315

Tate press/Rolling extension ss
4 x 8 x 50's/40's

CG Low Rows
5 x 180
3 x 5 x 200

Suspended Pushups
2 x 10

Right wrist felt/feels funky. It rolled on my 3rd set of boards and I needed to quit there. I was wearing wraps but they weren't very tight.

I feel like I'm getting some strength back at higher end low reps but I don't have much endurence now. Hopefully things will get back on track.

I feel like I'm setting up ok but I don't feel like I have huge control over the bar right now. I tend to get sloppy on multiple reps. For some reason it was easier to stay consistant when I was fatter. Maybe the fat was inhibiting my ROM so much that I just couldn't move well? LOL.

Still don't feel the pop off of the bottom that I used to have. I will work on that Tues with the db's.

Thinking more and more about Highland Games stuff. My rear chain hasn't suffered like my bench has from the weight loss. I think I can handle some of the throws (?) for height pretty well.

I need to call Jeff Loosle, local HG guy out of Draper to check it out further. Jeff Alvari from the Sat crew is interested as well.

Weight is all over the place. Ate like a pig @ the 4th and for a couple of days after.
251 on the 4th, 254 on the 5th, 256 on the 6th, 254 on the 7th, 253 on the 8th and this AM.

Started taking some Psyllium husk and that is a unique experience. Wow, does it clean you out. I can talk to myself and I echo.

Work is better. It feels like everybody is relaxing somewhat and we are going after the same goals more now. A bunch of us went to the Bees game Sat and that was fun. Nice to get to know people outside of the office.

Good service on Sunday. Had some missionaries from Central Asia. Good talk re being in muslim countries. Very tough work for them. God will provide.

Talking to WB now. Need to jam.


Maranatha

God Bless!

Tues July 3

Situps
Hip swings
Shoulder complex

DB Flat bench
10 x 50's
8 x 70's
4 x 5 x 90's

Dbl db swings
5 x 40's to eye level
5 x 40's to snatch
5 x 40's snatch to press
repeat w/45's
repeat w/50's

Wide straight bar overhead cable extensions
8 x 80
3 x 8 x 100

30 min bike on random

BWT Tues AM 251

Ran into Bob Patterson tonight @ the gym. He's a couple years older than I am. He had surgery in May to repair a tricep tear @ his left elbow. He'd had his rt tri repaired in '05 to the day. Bob is another guy that was rode hard and put away wet. The banging takes it's toll.

We talked churches and he sounded interested in checking out Gateway. Maybe we will see Him and his wife Sunday.

Many non protestants don't know that I would guess the majority of denominations share a very similar statement of faith. The Bible is the word of God. God exists in 3 persons, Father Son and Holy Ghost. Man is seperated from God by sin. Sin is missing God's mark. Only Jesus' sacrifice on the cross and subsequent resurection is the way to salvation from the destruction of sin only for those that believe in Jesus & whole heartedly submit to God. This invitation is open to all but not all will accept. Hard to believe with eternity in the balance.

Church doesn't save you. Your faith and the object of your faith and abiding in your faith leads to God's salvation. Not a bunch of do's or don'ts or joining a church. It's all right there in the Bible.

fulfilledprophecy.com take the time to read the online book Recomendation 666. It should start you thinking hard about world events.

Maranatha

God Bless

Sat 6/30

ME bench, kinda.

Shoulder Complex
Situps
Hip Swings

Flat bench
2 x ??? x bar
5 x 135
5 x 185
5 x 215
4 x 5 x 235
All grips just wider than legal

2" Lockouts
5 x 315
5 x 365
2 x 3 x 405
2 x 5 x 385

Tate Press (50's) Rolling Extension (40's) Superset
4 x 8 ea

Bent Over Lateral Raises, Strict
4 x 8 x 35's

Bike 30 min on random kept hr between 120 and 130

Bwt Fri AM 249, Sat Am 249, Sun AM 249. Getting consistant here. Jim Wendler had a post i will copy here Monday that talked about most weight loss not being a mystery. You need to eayt less and move around more. Simple stuff. Pay attention to eating habits and activity levels. Seems to work.

God is good. life seems to have a decent rhythm right now. it won't last I'm certain but i do enjoy it while it is here.

We are enjoying our church, Gateway Community. We aren't as involved as we will be but there is a comfort level there that is very nice. Good people ad good teaching. People are living their faith for sure.

Hot today. 102 or around there. Gonna be warm tomorrow when it's time for draggin and flippin again. Good times.

Have a great week!

Maranatha

God Bless