Sat ME Bench sort of

Lance and were the only ones there and Lance had to leave after about half an hour.

Warm ups

Flat bench
??? x bar
??? x 135
5 x 225
3 x 275
1 x 315
Lance had to leave so I went over to the rack

Rack lockouts 4-5" stroke
3 x 315
3 x 335
3 x 345
2 x 3 x 355

Lil Dave's triple tricep death 3 angles 45 reps per large set
1 x 75#
2 x 100#

Low rows
8 x 180
2 x 14 x 180

DB seated shrug and clean superset
10 x 25's
2 x 10 x 30's

Felt like doodie. Not sure if it was from the antibiodics for the ear infection or from trying Moosie's Redline energy drink. Either way I'm going back to diet Rockstars next week.

Didn't workout this week because a lot of crap was going on and I had a bad case of the screw its.

Haven't done much research on the world front. Haven't heard if the nutjobs ratified the law of the sea treaty or not. I pray they do not do so.

Gotta fly. The Bride needs the pooter.

Maranatha

God Bless!

Wed in Bloomington 11/14

Well crap I forgot to write my wokout or if I did it didn't show up last week. on the blog

Warm up stuff
Bench
?? x bar
5 x 135
3 x 10 x 205
9 x 205

Military Stump presses
5 x bar
5 x bar + 50 = 95
5 x bar + 100 = 145
2 x bar + 150 = 195
1 x bar + 150 = 195
3 x5 x bar + 120 = 165

Some JM's

Some overhead extensions.

I really thought I wrote this all down...

Maranatha

God Bless!

Sat Benching in Ill

Last day in Illinois.

Shoulder complex
Situps
Hip swings

Falt db bench
10 x 55's
5 x 85's
5 x 100's
2 x 5 x 110's

Mid range pin presses (Rack's holes were 8" apart, weird.)
3 x 315
1 x 335
1 x 345
2 x 3 x 315

db shrug/clean combo seated
10 x 15's
10 x 20's
2 x 10 x 25's

Overhead cable extensions
alot

Good week. Lots to cover. Gotta be done and call Delta to change my flight.

Maranatha

God Bless!

Tuesday in Bloomington Illinois

I am in IL for the D3 VB championships with Jeff Morton our promotions Guru. I trained in the weight room @ Illinois Wesleyan University.

Shoulder Complex
Situps

DB Rows
5 x 70
3 x 5 x 100
5 x 110 Didn't see these till the end of the movement

Pull downs

12 x 150
12 x 170
10 x 200

Safety Bar GM's (they had a nice bar, go figure...)
5 x bar
5 x 135 + the difference in bar weight
2 x 5 x 225 +
5 x 275 +

Rack Pulls top of knee
5 x 225
5 x 315
5 x 405
5 x 495
3 x 545

preacher curls ez bar
4 x 5 x ???

alt hammer curls
4 x ?? x 40's

10 min treadmill WOO HOO

Fun workout. Nice to be in a college setting. Made me feel very old though.

This trip is interesting. If it wasn't for being away from the family, I would like being a bigger part of promotions.

I haven't heard what is going on with the Medaien (?) deliberations but I understand that the the law of the sea treaty may get shot down. That is very good news. US sovreignty (?) is getting flushed by the people we trusted. Gonna get ugly when people begin to figure out how we have been sold down the river. Trust me on this.

Gotta fly.

Maranatha

God Bless!

Sat ME Bench or Son of Head Cold

Not all that bad today considering.

Situps
Hip Swings
Shoulder Complex

2 x ?? x bar
?? x q135
5 x 225
3 x 275
2 x 315
add Rage X
1 x 365 NT
m x 405 NT
m x 405 touched came off strong but I had no close today

4 boards raw
3 x 315
3 x 335
3 x 355
1 x 365
1 x 385
m x 395

push downs
3 x 10 x???

Semi lean back pull downs past chin
3 x 10 x ???

Not bad considering I guess

Cold isn't gone. I have to finish packing cause I am going to Bloomington Ill tomorrow to help put a floor in for the D3 VB championships.

Gotta go. More from the road.

Maranatha

God Bless!

Head Cold

I had every intention of working out Wed's but The cold that started @ the end of last week kicked up hard. I went home early Wed's and didn't go in at all Thursday. It felt like I had a sword going diagonally through my head. Much better today but I do keep coughing up some nuclear waste from time to time.

Planning to go in to the gym tomorrow. Good times!

Maranatha

God Bless!

Tuesday 11/6

Feel kinda crappy. I have a head cold. I forced myself to go in and at least get the blood moving.

Seated plate loaded chest supported lever lo row thingy
I did some

Weird pulldown machine
I did 3 sets of something

Power Squat (this is the only one I remember)
8 x 180
8 x 450
2 x 8 x 720 not bad for feeling like dog womp

Some plate stack isolation curl thingy
Went home and ate and watched TV. Crashed at about 9:30

BWT Tues and Wed's AM : 257# woo feakin hoo I feel like crap.

The rest of the world could cave in on me and right now and that doesn't sound so bad. You know what I mean?

I will be better tomorrow.

Maranatha

God Bless!

This Week

This week has been busy and I will be at a retreat with my church on Sat so I decided to take the week off from training to recoup. Nothing wrong really but there are little "hot spots" in my shoulders and back that could benefit from some time off. So there it is, time off.

I miss the gym but it feels nice to be able to blow it off and have it be ok.

Feeling like I am getting a cold. I seriously hope not.

My Buddy Steve Britton got some seats to the Jazz home opener tonight from his father in law. Should be fun. The Jazz open with the Rockets. They beat Golden State there on Tuesday.

Gotta go.

Maranatha

God Bless!