Tuesday Stuff

Worried about the pec tweak. Feeling better but I want to be smart about it.
Warm up.

Flat bench
?? x bar
9 x 3 x 135 quick but not explosive. Felt fine. Paid attention to keeping the shoulder blades as retracted as I could have them and that seemed to support better. No pain at all.

Overhead rack Stump presses long strap; about 3'
?? x bar
5 x 115 (70# hanging)
5 x 185 (140# hanging)
3 x 3 x 205 (160# hanging) The longer straps make this lots tougher. Plates really start to swing alot.

JM Skull Crusher mix

CS Row

EZ curls.

Feel pretty good. Pec feels real good. Ice, stretching, DMSO and Aspirin seems to have helped alot.

Got a hit on my resume from Target. They have an operations Group Leader opening in Pueblo, CO. Talked with them yesterday and today. I like what I'm hearing so far. I'm hoping that they do as well.

Gotta go.

Maranatha

God Bless!

Thursday & Saturday

For a variety of reasons I didn't get an upper acc. session in.

Thursday
Warm Up
Band standing extensions
Band curls
Gym closed. Forgot to check the time. In UT it was 7/24, Pioneer Day. State holiday so they shut down early.

Sat in AF ME bench
Warm up
?? x bar
?? x 135
?? x 225
5 x 275
3.5 x 315 Just gassed. Wondering how/why I got 325 for 4 last week and just 3 legit this week. Perhaps it is the consistantly high level of calibration one finds in commercial gyms. Just a guess. I could have been weaker but I don't think that was all of it.
4 x 1 x 340
All were fast and strong. Felt a minimal tweak on #2 then on 3 & 4. Nothing huge, just a thin tweak on the outside of my left pec. A verticle strip. Didn't mess with my strength, just a twinges.

Decline dumbells
10 x 80's
Twinge felt much stronger and wider here. stopped this movement.

Pec Stretches. Did a bunch of real light stretching to see if I couldn't get the knots worked out.

Push downs no pain or twinge

High pulley lean back rows

Cable one hand upper back pull aparts

Went home and iced the pec and added some ground aspirin to my DMSO gel. Funny thing, the gel consistancy broke down now I have a DMSO aspirin syrup. Still seems to work pretty well.
Today, Monday, the swelling seems to have gone down. There are still some knots but they are smaller and the pain has gone down to sore/tender.

Still drawing a blank work wise. That stinks. There is comfort in knowing God knows and cares. I wish I was better at this patience thing.

On the world front. I have more people looking at me thinking that I'm crazy when I tell them about Global events. I'm not saying where it all leads, I just talk about what others are trying to do. It's inconceivable yet it is really going on.

Maranatha

God Bless!

Maranatha

God Bless

ME Bench @ Weber State

Good Times. Always fun to see the boys up North. Jason and Lil Dave always have good input. Jeff was there benching with me. Manny & Ed & wife were also there. Those guys were squatting with coaching from Dave.

Warm up.
Flat bench
?? x bar
?? x 135
?? x 225
5 x 295
4 x 325 PR I've never hit 315 for 4 on reg bench before.
2 x 2 x 335 PR Only singles on 335 before. I might have gotten 3's on this but not certain happy with what I did here.

Everything was strong and fast. I tried wearing my belt low and shoving my belly up raising my touch point. I tried touoching lower on my abs and both changes helped alot. I'm not changing my opener or 2nd attempt in August but I think my 3rd will be higher than I had planned. I will open @ 150 kg then 160 kg. Perhaps 162.5. Instead of 165 kg for a 3rd it may be 167.5 or 170. We shall see.

5 boards too high with belt cinched low.
5 x 365
4 boards
2 x 5 x 385

Jason's MM Slap Boards
2 boards
?? x bar
?? x 135
?? x 185
?? x 225
You take the bar real low to where your wrists get in front of your elbow and slam/slap the bar to the boards and then pop the bar up in a J motion. He got ths from Sebastion Burns. Interesting excercise. Jason was telling me that Jordan, his son, has really benefitted from this one. More strength and confidence taking the bar low in a shirt. Back of my forarms were tired and sore last night. Looking forward to getting better at these and adding weight.

Lil Dave's slow hand bench
Drop the bar in a 7 second count and raise it in another 7. This takes out momentum and causes each phase of muscles to engage instead of getting blown past by inertia.
? x 135
? x 95
I think I got 5 reps in on each. Dave is the puppet master. His idea of fun is making others hurt.

Nautilus seated rows.
Worked up to
3 x 10 x 150 ea side (300#)
Supersetted with mini band pull aparts.

Done.

Back is sore today. The benches were pretty tall and I had to really rotate my hips hard to get my feet down and flat. This caused my arch to increase explaining the soreness today. At least that's my story and I'm sticking to it.

Very pleased with the day on the whole. I road up with Jeff and had a good time. Moosie was MIA putting a fence up. Looking forward to the next few weeks and the meet to see if the new strength is real and see if the new belt techniques has continued positive carryover.

Need a job, but I've said that earlier.

Maranatha

God Bless!

Core Thursday

Warm up
Hacks
8 x 180
8 x 270
8 x 360
8 x 450

Leg press
8 x 540
8 x 810
5 x 990

Bell swings between legs to eye level
12 x 25
2 x 12 x 50

Ab wheel
3 x 12

Shrugs
?? x 225
?? x 315
2 x ?? x 405

Felt good. Sore today (Fri) from the shrugs.

Got some good news yesterday. I look like I could be a good fit for an old school building products mfr. I had sent resumes to both the firm and their outside recruiter. Talked with the recruiter for 20 minutes. Good guy. I think he will be a great advocate. It felt really good to finally talk with somebody and not just leave a message. No word at all from Ohio. I'm not certain they get just how aggravating that is. The not knowing either way.

Need to fly.

Maranatha

God Bless!

Tuesday Acc Stuff

Needed a bit of a change today

Warm up

DB bench on stability ball
?? x 55's
2 x ?? x 65's

Standing freebar McGillas in the rack (CG, elbows out, overhead presses as far back as possible)
?? x bar
8 x 135
8 x 155
5 x 175
5 x 185

Overhead cable extensions
5 sets

CS rows strip sets
3 x 10 x 3-2-1 plates

Curl machine
1 big strip set

Not bad. A little different but work got done. I have the blahs pretty good/bad now. I should be taking this time and doing some writing but I have just been cruising. Need to get some motivation built up.

Gotta fly.

Maranatha

God Bless!

ME Bench

Warm up

Flat bench Stump Presses
2 x ?? x bar
5 x bar + 50 hanging = 95
5 x bar + 100 " = 145
5 x bar + 150 " = 195
5 x bar + 200 " = 245
5 x bar + 230 " = 275 PR Smooth and solid. The 275 set was better than the 245. I can tell my back has gotten stronger. I was a lot more stable on these than I have ever been.

4 Boards
5 x 335
5 x 345
5 x 355
5 x 365
3 x 375 Got loose and called this @ 3 reps.

Lil Dave's Triceps Death
4 sets

Seated Rows
CG NG
8 x 200
3 x 8 x 250

Rev Pec Dec
10 x 170
2 x 10 x 190
10 x 170

Cable curls strip sets
4 x 10 x 100/90/80/70

Done

Good Day. Manny had his buddy Ed with him. Nice guy. Strong.

Jeff saw Journey and Heart last night @ the USANA Amphitheater. Said it was a great show. He was late to the gym today. Go figure.

Feeling fatter but stronger. I love it when a plan comes together...

Actually I could stand to lose a few lbs. I will take the afternoon and nap on that thought.

Maranatha

God Bless!

Thurs Core

I'm starting to like Core Day.

Warm up

Hack Squats
8-10 x 90
8 -10 x 180
8-10 x 270
8-10 x 360

Power Squat
10 x 450
2 x 10 x 720

leg press
10 x 360
10 x 630
10 x 810

kneeling high cable abs
10 x 120
3 x 10 x 150

standing calf machine shrugs
10-12 x 315
4 x 10-12 x 360

Everything felt good and quick. Getting better sleep perhaps. Could be the test doing it's thing.

Talked with Moosie today. I told him with the job situation that I probably wouldn't do the August meet in Brigham City. He said that he would take care of the entry and the fed card. Good guy that Moosie.

Bored today. So bored I made old earings go into the old sealed, semi sealed holes. My ear is sore. Duh. The upper hole has just a stud in it and the lower one got the small gauged hoop. Glad I used the triple antibiotic ointment as a lube.

Not a word about new jobs today. I did apply for 3 territory manager positions that would keep us in SLC. That would be cool. I've really learned to like it here. If God has other plans he will make them work for all concerned.

Iran test firing rockets? It will be interesting to see what GW does before the next Pres takes office. If he launched say on Jan 10th, There would be a whole lot of scrambling by the new guy before he takes the oath.

Interesting times to be sure.

Maranatha

God Bless!

Bench Acc

Tuesday
Warm Up

Flat bench
?? x bar
3 x 135
9 x 3 x 155 various grips

Standing Military in the rack
5 x bar
5 x 135
5 x 185
5 x 205
2 x 3 x 230

EZ bar JM Crushers
Elbows were sore for the first time in a long time. Put the elbow sleeves on for these.

Strap low rows.
Used long wrist wraps to pad my wrist/hand and used my hanging straps doubled 2 x to pull with. I liked these they will be part of the program again.

Standing ez bar curls

Not a bad session. The military was solid but felt heavier than I wished for. My weight is hovering around 280. I could wish for 15# less but that will come with a job and more moving around.

Heard from my Headhunter yesterday. He has not heard from Lithkow yet but he feels good about the fit. Lots of loose ends but if this is what God wants then all of that stuff is already handled. Need to relax.

Checking on endtimes stuff. Globalists are still pushing forward. The US election is proof that there is huge delusion going on. "How do you feel" has trumped "what do you think?" How we feel can be misleading and deadly. Rational thought needs to be applied to come to a reasonable conclusion. McCain and Obama? Please. There were some good issue guys earlier but I guess they just didn't "feel" right to the voters. We're going to be in a pile of "it" regardless of how things go. With McCain, the slope is not as steep and there are a few positive anchoring points that may prove helpful. His positions on Iraq, taxes and judicial appointments are pluses in my mind.

Fall FB camps open in about a month. Proof yet again God loves me.

Maranatha

God Bless!

Thurs Core

Warm up
did 3-4 sets each on
Hack Squat
Power Squat
Leg press
Shrug machine
Shrugs on calf machine
Ab machine

Quick down and dirty.

Not certain if the annual 4th celebration will happen. #2 son is working and #1 is mad at me and I think will be a no show with his family.

Worked the church fireworks stand last night. Got home after 1 AM. Not used to the late nights. Feel very fuzzy in the head today.

Not certain what's up work wise. Need to be patiently in prayer. Hard to not be anxious. This human thing is tough some days.

Maranatha

God Bless

Happy 4th! USA = 232 years old.

Tues Bench Support

Warm up
Flat bench
2 x ??? x bar
9x 3 x 145 varied grips

Overhead rack lockouts
5 x bar
5 x 135
5 x 225
3 x 275
3 x 1 x 315

JM's

Bent rows

Seated alt curls

ok work out. Pretty uninspired. On the positive side my knees have been feeling pretty good.

Got the blahs going on. Not certain if it's because it's hotter out or that I need a job. Regardless, I need a bit more oomph.

Gone job hunting.

Maranatha

God Bless!