Sat @ American Fork Gold's

Good day. I thought it wasn't going to go well because I slept like crap and my glutes, hammies and hips were killing me from installing a test court @ JR's house yesterday. Moosie, Parker, Jeff and I were in attendance. Sean was missed.....

Shoulder Complex
Hip Swings
Situps

Flat Bench
??? x bar
??? x 135
5 x 225 Felt heavy
3 x 275 felt real heavy
1 x 315 wobbly
1 x 325 strong. Go figure. Long time since I've hit this.
add Rage X + 1 board
1 x 365
1 x 395
1 x 415
m x 425 came back to far and I hit the hook
1 x 425. Felt good to lock this out. Real strong off of the bottom.

I've learned alot from the open back denim about "harnessing" (my word) the shirt down on the tri's. Even though this shirt is too big I can still get pop out of it and drive through the sticking point. Shoulder seam is hitting me about mid tricep.

Floor press
5 x 225 + some chains
1.75 x 275 + some chains
2 x 225 + some chains and another chain. I have no clue.

Overhead McGillas
10 x 100
There was a revolt and we went back to the lower pulley McGillas
10 x 110
2 x 10 x 120

Run the stack Push Downs sets of eight each plate
100 down to 30
110 down to 30

Called it good here.

Good session and great people to train with. Good work, good coaching and lots of laughter. I love Saturday mornings. I wish more people from SLC would show up @ AF. The more the merrier.

Games to watch.

Maranatha

Goc Bless!

Tuesday & Wednesday

Tuesday

Shoulder complex
Hipswings
Situps

Asstd pull ups (I am soooo bad @ these)
5 x -100
5 x -80
5 x -60
3 x 5 x -40

Chest supported rows
3 x 10 x 115

Band squat/extensions
12 x blues
3 x 12 x blues + greens

Band hammie curls
4 x 12 x purples

Band GM's
3 x 15 x blue

Band Abs
4 x 10 x green + mini

Seated alt db curls
4 x 8 x 35's



Wednesday

Situps
Shoulder complex
hip swings

Flat Bench
?? x bar
5 x 135
5 x 225
4 x 5 x 245

Military in the rack
5 x bar
5 x 135
5 x 165
5 x 185
2 x 5 x 195 these went very well

JM's
5 x 135
5 x 155 elbow hurt bad and form was bad
2 x 5 x 135 better

Very happy with the military progress. I think that is one variable that is helping the recent bench gains.

Another factor is dropping my volume especially on bench support day. We shall see if Saturday if this is the right program for now. Dropping the leg/lower volume alot has been very helpful as well.

It's fun to go to the gym these days. Progress is addicting. BWT has been a little up, averaging 257 the last few mornings. Haven't felt a change but the scale says I am heavier. Hopefully that translates into an increase in lean mass.

World stuff, holy crap is there a lot going on. The Supreme Court reviewing the case of the illegal that murdered the two girls in Houston with the Hague breathing down our necks. and the Law of the Sea Treaty that is floating out there. Look these cases up. They are HUGE if you care about the US retaining sovereignty. The former if it goes badly will alter our ability to enforce our laws on our soil and the latter will take us off of the sea and make us bend the knee to yet another UN type organzation. Bush seems to be taking the bad side on both of these. GW has really surprised me to the negative lately. He seems to be as big a globalist or more than his Dad. Gonna get rocky in the next couple of years folks.

Get right or get left.

Maranatha

God Bless

Sat ME Bench on the road

We were scheduled to go to the Redwood Rd Gold's in West Jordan but Jeff called from the Sandy 7th St Gold's and had already warmed up etc. Fortunately Sean, Moosie and Parker and I were still in the parking lot so we motored on over and had a good time. Jeff owes us all mileage.

The only casualty was Manny because he went to Redwood and left me a message that he wondered where we were and that he wanted to start benching with us again. OOPS. I will call him and apologize...

...for Jeff.....

Also, there is a member of the group that feels somewhat left out so I will try to include him where I can even if it is just a subliminal (Sean Draper) message (Sean Draper).

Hip Swings
(Sean Draper)
Shoulder complex

Flat bench
??? (Sean Draper) x bar
??? x 135
5 x 225
5 x 275
(Sean Draper)
1 x 315 Easy should have done more but was thinking about the Rage X
Put on Rage X. I have lost (Sean Draper) some size. It is real loose now
5 x 365 + 3 boards
3 x 395 +2 boards I think I did 3 any way. Maybe it was a fast 1. don't remember. I like remembering 3.
m x 415 + 2 boards Dumb (Sean Draper). Came off well but I didn't stay tight. Bar drifted back over my head. Bad Stump.
1 x 415 + 2 boards, better, tighter, faster

5 boards raw
5 x 315
3 x 365
3 x 375 This was really weird (Sean Draper). I mean dumb (Sean Draper). The bar was misloaded (Sean Draper) with a 25 on one side and a 35 on the other. I loaded it. How lame (Sean Draper) is that. I wondered why my rt side dragged so much.
1 x 385
M x 395 Moosie said he didn't help much but it was still a miss (Sean Draper).
2 x 3 x 365 Fast and easy (Sean Draper).

Lil Dave's Triceps-o-Death (Sean Draper). 3 angles ea set = 45 total reps per set.
15 x 100
15 x 110
15 x 120

Bwt Dips (Sean Draper).
3 x ???
The first set of these is always the worst (Sean Draper).

Everybody seemed to have a good day including (Sean Draper). Good work and lots of laughter. Not as funny as (Sean Draper) last week with Jeff's shirt faux paux (?) (Sean Draper).

Feeling better with the new workout order. I was doing too much (Sean Draper) volume before. The shoulder work is paying off as well. Feels good to be back on the upswing. It's hard when things were going badly (Sean Draper). I think I may be gaining an understanding of shirt mechanics. Just a glimmer.

2 double Rock Stars were on board again. They seem to be a real nice pick (Sean Draper) - me - up (Sean Draper).

One event of note, Parker tried to kill his Dad (Sean Draper) with the lever on my belt as he, Dad (Sean Draper) was pulling my shirt down. The lever (Sean Draper) wasn't quite latched and he let go as Dad (Sean Draper )leaned forward. It was almost a tragedy (Sean Draper).

More on world events next week.

Gotta go.

Things to see and people to do (Sean Draper)

Maranatha

God Bless!

Weds 10/17 Bench Support

Shoulder Complex
Hip Swings
Sit Ups

Flat bench
2 x ??? x bar
5 x 135
4 x 10 x 195

Overhead Pin Lockouts
3 x 135
3 x 185
3 x 225
3 x 245
2 x 3 x 255

High Pulley McGilla's
8 x 50
8 x 70
8 x 100
2 x 8 x 110

Overhead high pulley extensions
2 x 8 x 75

Nice session. Way happy with the overhead stuff. I am sure I will see some good carry over from that. I am looking forward to hitting 275 on those and then 315. That would be great. Shoulders were a little sore from the pin squats on Tues but that didn't seem to be a problem.

Today (Thurs) I am way sore from Tuesday. Back, hammies, abs, bi's and my neck (from GM's) are killing me. That's good I think?

BWT is 255 This AM. I started paying attention to what I have been eating and drinking again it shows right away. I guess i need to stay more on top of things. Like the Apostle Paul said: "All things are lawful but not all things are profitable."

If I have posted the following before I apologize but it does bear repeating. Ever notice how those that scream about hate speach are themselves the most hateful? The First Amendment is way under attack and it will get worse. Google Stanford University and Clean Slate. There is a move afoot to shut down the current internet and put up a newer version that can be "controlled better". I am all for eliminating the porn etc but I fear that this "new and improved" version will run the gamut and only allow "approved" speach. Speach that is calm and soothing, agreeing with the power broker's point of view. Who are these high and mighty that get to pick and choose what is or is not approved speach? Why I think they are being discriminatory. It is "speachist". They think there way is the only way and everyone else is wrong. Wait a minute. That's what they are accusing Christians of doing. Last time I checked though, the First Amendment allowed both sides to speak their minds. I don't remember any Christians arguing to abolish the First Amendment recently. Who is really the hater here?

Weirder and weirder.

Maranatha

God Bless!

Tues10/16

Fun times

Shoulder complex
Hip swings

DB rows
8 x 65 ea side
5 x 100 " "
5 x 120 " "
2 x 5 x 130 ea side

Asstd Pull Ups
10 x -130
2 x 10 x -100
I stink @ pull ups

GM's
5 x 135
5 x 185
2 x 3 x 225
2 x 5 x 225 The bar has been rolling on me a lot since I've dropped some lb's. I tried a bar pad here and though it changed the levers some it held the bar more securely so it woudn't roll up my neck.

Pin Squats - Chest High
5 x 315
5 x 495
2 x 5 x 585

EZ Curls
5 x 85
5 x 95
5 x 105
2 x 5 x 115
10 x 85

Stab Ball Leg Raises
10 x 15
2 x 10 x 20

Decent day. Trying to get some intensity in the lower volume. We shall see how it goes.

Funny thing, I looked back at what I was doing for training a year ago and the sessions were set up differently yet then and now I feel good about the program. Interesting how things change.

BWT 259 Tuesday. 258 Wed AM. What? Strange bloating going on. Better keep better track of what is going on.

Have you ever noticed the people that complain the most about hate speach seem to be the ones that have the most hateful things to say? Something is going very wrong out there in the real world. The 1st amendment has been hijacked by a bunch of thin skinned non patriots. Tough times.

Maranatha

God Bless!

Sat ME Bench AF

Moosie Parker Jeff and me. Not the biggest group ever but we had fun and got some work done.

Hip Swings
Situps
Shoulder Complex

Flat Bench
??? x bar
??? x 135
5 x 225
3 x 275
2 x 315 been a long time since I've doubled 315.
Add Karin's single open back denim
5 x 335 NT
5 x 365 NT
3 x 395 NT
M x 415 NT out of groove rt hand wouldn't lock left locked fine
M x 425 " " " " " " " " " " "

Raw 5 Boards
5 x 335
5 x 355
4 x 375
3 x 385

McGilla's
10 x 100
2 x 10 x 120
10 x 130
tried a 5th set but no gas

Cable lateral raises
10 x 30 ea side
3 x 10 x 35 ea side

Bwt Dips
4 x ?????

Good session. Not as good in the shirt as last week but overall I am handling heavier weight much better.

Jeff was hilarious. He puts his katana on his arms insdie out first and then we just reverse it over his head. 2 x in a row he had the shirt backwards. You had to be there. Moosie and I were on the floor. Jeff did not join in the merriment. Bummer for him.

Good times. It's always to get a good belly laugh going. I enjoy training with these guys.

God is good. I'm not certain how the next few years will pan out specifically but I know as a believer I am safe in God's hands. That doesn't mean that we as a family won't go through trials and difficulty. On the contrary we probably will see a bunch but God will enable us to endure and honor Him.

Gotta go. Halftime is about over.

Maranatha.

God Bless!

Wed 10/10

I missed Tuesday 'cause, well I chose to. Work was a little testy and I felt hugely unmotivated so I just said screw it.

But Wednesday I was more into it soooo here goes:

Situps
Shoulder Complex
Hip Swings

Flat Bench
??? x bar
5 x 135
5 x 185
4 x 5 x 235

Military Stump Presses
5 x bar + 50# hanging = 95#
5 x bar + 100# hanging = 145#
5 x bar + 120# hanging = 165#
2 x 5 x bar + 130# hanging = 175#
The last set of 175 kicked my but. I guarantee the reps were not full range. They were however individual reps.

JM's
8 x 135
3 x 8 x 155

Suspended push ups feet on the ground
3 x 12 x bwt.

Not bad today. I've been playing with Jason and Lil Dave's energy zip up thingy (ask me later)and it seems to work. whether it is psychological or real I don't know but, it does get results so I guess that's real enough.

I am happy that my military is going up. I think this will help my bench.

BWT is up to between 256-8. I don't feel too bad about it as I am feeling stronger. The feeling stronger could also come from my tapering back on volume (I am after all an old guy) and re arranging training days so there are 72 hours or so between bench workouts and 2 full days to recover with no other strength activity. Seems to be working for now.

I heard excerpts of Vicente Fox from a talk show where he admitted that he and GW were working together toward a north american union that possibly be an "American" union including South America with a common currency etc. I know the Bible tells us that things are going to change to the negative but it just feels lousy when you see the government sell you out.

Also this trial where an illegal alien was convicted of torturing and murdering two teenage girls may now be overturned because of Mexico trying to twist a clause in an old old treaty. The guy did it. He admitted he did it and he did it in the US. Simple yes? Nope. If this gets overturned our sovereignty is effectively over. Sad times. The Supreme court is looking at it now. I hope they don't screw this one up.

Gotta go.

Maranatha

God Bless!

Sat 10/6 ME Bench

AF with Kyle & Parker

Hip Swings
Shoulder complex

Flat bench
2 x ?? x bar
10 x 135
6 x 225
3 x 275
1 x 315 fast, steady. Strong lockout like the old days.
Add single ply Karin's denim open back of Jason's
3 x 345 +2 boards
3 x 375 + 2 boards
3 x 395 + 2 boards
1 x 415 + 1 board NT 3/4" off
1 x 425 + 1 board NT 1/4" off
M x 435 + 1 board got all loose and screwy

I really like this shirt. I may need to put it on my list to get one of my own. If Lil Dave can get me the swap out to a Katana and I can somehow afford one of these that would be cool.

New Tri Exercise
McGills or McGill Presses. Named after the inventor Gil Anderson.
Close grip behind the neck presses with a chain off of the low pulley with your back facing the machine
8 x 50
8 x 80
8 x 110
8 x 130 Moosie helped on some reps
4 x 150 Moosie helped a lot

Reverse grip 1 armed push downs
3 x 10 x ??

Upright Cable Rows
10 x 120
10 x 140
2 x 10 x 150

Decline situps
3 x 12 x bwt
??? x bwt + 8# med ball toss

Best workout in a very long time. I had enough speed off of the chest so that there was no trouble with lockouts. Feeling pretty healthy. Those McGills hit the tris from a different angle. I am sore now.

My weight is up today. Been drinking a lot of fluids (like a 24 oz diet Rock Star pre workout etc) and kinda eating whatever without much restraint. Post workout weight was 258#. Not horrible. I will get this fixed with a little attention.

It really felt good to feel semi strong again. I enjoy training regardless of the outcome but it is much nicer when you see/feel progress.

DJ had a metal trash can fly off of a truck on the freeway that took out his windshield. God is good as he is ok and we were able to help him out and get him a new windshield before the day was out yesterday. Good is truley good.

Not much to report world wise. More on that next week.

Maranatha

God Bless!

Weds Stuff 10/03/07

Bench support stuff @ 7th st Gold's

Situps
Hip swings
Shoulder complex

Flat bench
2 x ?? x bar
5 x 135
4 x 10 x 185

Standing military
5 x bar
5 x 135
5 x 165
3 x 5 x 175

JM's
5 x 115
5 x 135
3 x 5 x 145

Overhead cable extensions
3 x 10

Suspended push ups legs way up in the air, handles way low
3 x 10

Nice session. Got work done without beating myself up. We shall see how things are on Sat. I think one of my keys is to not do much in the 2 days between my bench workouts. Also keeping the back/leg volume lower will be an assist as well.

Feeling pretty good right now. I am pleased that my shoulder strength is coming back. This should be a big help as well.

Tomorrow I am going to get some work done in a shirt. I should stay in the Rage X even though it's a bit big because I don't know when/if the Katana will come through by December (USPF push pull meet). I do want to play in Jason's open back Karin's Denim some more. That shirt is just awesome. Too bad I can't make it this weekend up to the Snake River meet.

Reading up on old Bloodlines and the families that are the back bone of the illuminati. Interesting stuff. Common names with a long history of wealth, power and control. I will post more later. All I know is that we have been living our lives as we have been because we are working within the allowed limits. Push the boundries and pay the price. Bottom line though, the current earthly rulers are temporary as God already has the victory.

It's going to get real interesting real soon.

Maranatha

God Bless!

Tuesday

I had to pick up some stuff for Lisa up @ Macy's so I trained @ the Gold's off of 13th.

Situps
Hip swings

bent rows
10 x bar
8 x 135
4 x 5 x 185

Assisted pull ups
3 x 8

GM's
5 x bar
5 x 135
5 x 185
5 x 225
2 x 5 x 275

Power Squat
5 x 270
5 x 450
2 x 5 x 630

Standing Band Abs
8 x blue band
2 x 8 x blue and purple bands

ez bar curls
8 x 75
3 x 8 x 95

ok session. I'm trying to limit some of the volume on heavier stuff. I really enjoy going heavy in squat type movements but I really shouldn't because it inhibits recovery for the whole body. That cuts into recovery from bench training.

Almost was going to go up to Idaho Falls for the Snake River Meet but the timing is just off and I will have to do this another time.

World stuff is cruising along. the more I research the more I feel like we are living in a physical version of the matrix. There are so many hidden things/people/powers behind the scenes and more behind them manipulating and controling. I could get weird about this and really anal (beyond what my wife already thinks) or sit back and relax knowing I don't have to have everything figured out because God has already won. The balance of this stuff is just details.

Maranatha

God Bless!