Monday and Tuesday

Monday

Bike 50 minutes HR up to 135


Tuesday
Bike 5 min

Warmup
Flat bench
2 x ?? x bar
9x 3 x 135 controlled explosive if that makes sense. Anterior delts/outer pecs were still sore from Sat.

CG military (direct overhead close grips in the rack)
2 x 5 x bar
5 x 135
5 x 185
5 x 205
4 x 225

CG declines
8 x 135
8 x 225
8 x 245

Overhead extensions
3 sets

Single arm low cable rows
8 x 120 ea
4 x 8 x 150 ea

Straight bar low pulley stack strip curls
1 set from 120 down to 50

Done. Cardio tomorrow.

Need to get a balance on nutrition and cardio.

Need to get past this election and the blindness in the population. I don't have a problem with people holding different positions than I do as long as they have thought them through. "Feeling" a position is very dangerous not just for the "feeler" but for all that might be impacted by their choices. We have lost the ability to discern in our society. Very dangerous times.

Maranatha

God Bless!

Thursday Core and Sat ME Bench

Thurs Core

5 min bike
warmup
Zercher squats
5 x bar
5 x 135
5 x 185
2 x 5 x 225 (might have been 3 sets, I forget now)

Leg press
2 x 20 x 360

Shrugs
225
315
405
2 sets 455

25 min bike

Sat ME Bench @ Ripped Brian, Jeff, Mike (new guy) and me. Moosie and Parker had family duty. Ripped guys were there Brad, Russ, Scott, Eric M is back from his mission and Lance was there. Nice crowd.

Warm up
Falt bench
2 x ? x bar
?? x 135
?? x 225
6 x 275
3 x 6 x 305 PR
I've been working on setting up closer to the rack and unracking myself to get a little more work in each set.

Pec felt fine. Glad I took it easy for a couple of weeks. I feel strongly that many raw injuries can be avoided if guys tone down the higher percentage volume. ie fewer reps over 90%. I got my twinge when I did more than planned when I chose to work heavy chains with Jeff. I have also had good success with keeping my DE bench very light. I stay very tight with these and don't let the bar just fly around. Seems to work for me.

4 boards
Don't remember all I did here but I know I worked up to 2.5 with 405.

Rope and A bar push downs

CG NG seated rows

High pulley high elbow face pulls

Shot the breeze and checked Mike on his squat and dl form. Good guy. Will do well.

Brian is up to 299. Going to be frickin' huge when he is done. Bri hit his first 315. Looked very strong. Faster than I expected.

Good day. Always a good time over at Ripped.


I can't wait for this election to be done so we can just get on with life. I am afraid Barack will win and the US of A will be moving into large scale socialism. It has never worked anywhere but people still want to go there. Like a large scale colonoscopy over 4 years.

Maranatha

God Bless!

Me Bench and Acc Bench Days

I took last week off to clear my head and let the pec heal up some. I went in with the guys on Sat and warmed up with 135. Went to 225 no pain but I could feel the tightness so i stopped there and did some tri stuff with some rows and just helped out.

Tues Acc Day
Warmup
DE Bench
9 x 3 x 135 Not real explosive but felt fine

Standing Military in the rack
5 x bar
5 x 135
5 x 185
2 x 5 x 225

JM's
4 x 8 x 135 left elbow felt crappy so I stayed light

Rope push downs
3 x 8

CS Rows
10 x 2 plates
10 x 3 plates
2 x 10 x 4 plates

Straight bar cable curls
4 x 10

25 min bike.

Weight is starting to come down again. Going to try to do this smarter than last time. I lost the weight but lost a lot of strength. I like the way my strength has come up and don't want to lose that.

This election is getting ugly. People are just bitter frogs out there. Mean spirited crap all over the place. I don't like either of the camps very well but I think that if Obama wins his socialist agenda will turn the USA into a poor man's France without the cool arch.

Maranatha

God Bless!

Tuesday

Bench acc stuff with Brian

Warm up
Flat bench various grips
2 x ?? x bar
3 x 3 x 135
3 x 3 x 155
3 x 3 x 165

Military Stump Presses in the rack
5 x bar
5 x 95 (bar + 50# hanging)
5 x 135 (" + 90# ")
5 x 185 (" + 140# ")
3 x 205 (" + 160# ")
3 x 215 ( " + 170# ")
3 x 225 (" + 180# ")
These are tough but I love them

Decline Close Grips
15 x 135
8 x 225
8 x 245
8 x 255

DB rows
10 x 100
3 x 10 x 130

Seated db curls
4 x 8 x 40's

Done. Talked too much but had a good session. Good to get out of the house.

On the front edge of possibly getting in with Victaulic. Got through the phone interview and the surveys. Waiting to hear re a face to face with the regional Mgr. Praying I get something soon.

Watched the pres. debate last night. I think McCain is the lesser of 2 evils but Obama is more appealing just on delivery. Our country has become very superficial and this may carry him through. Sad days for the good ol USA.

Maranatha

God Bless!

ME Bench @ Gold's on 7th

Everybody was up in Idaho Falls @ the Snake River meet or in the Ukraine (Manny) so this was a solo session.

5 min bike
Warmup
DB bench
20 x 50's
10 x 80's
10 x 100's
10 x 110's
5 x 120's
0 x 130's tried a couple of times to get my set up right but for some reason I couldn't get set to press. No worries. Got a lot of volume in the earlier sets.

Rack lockouts
10 x 225
10 x 315
10 x 365
2 x 4 x 405
2 x 415
1 x 425

Bench low pulley cable extensions

Push downs

High pulley rows to chest

High elbow high pulley rope face pulls

Cable curls

Gym was really muggy from the storm that blew in. I was one huge ball of sweat. I should bring extra t's to handle that.

I got news that Parker (14) finally got a good lift in and hit 209#. He actually got his other 2 lifts but beat the start command and got red lighted. Good for him on getting on the board. He works hard and it's nice to see his efforts rewarded.

I knew I was feeling leaner. I was down to 288# this AM. I for sure would like to drop another 10# plus. I really would like to hit 242 but I don't know that I can. Not sure for competitive reason if I want to be in the 275's. Ralph Brannig from WY (good guy) is around 450 raw in the 275's. If I can keep my strength I think I will hang in the low 308's for a while. There are a couple of strong guys in the class and age group back east but they lift in different feds. I need to get over 400 to play on the big stage. I have a little over 2 years left in this division. Let's see what I can get done.

Sooo much going on in politics and the world stage. The bailout is a pile of crap and both sides are leading us into socialism and the will to succeed. China was/is calling for a single world currency. we owe them so much money they can't afford to have us go under. Big big pile of crap.

Glad I'm not in charge.

Maranatha

God Bless!

Thursday Core and Stuff

Didn't get in on Tuesday.

Thursday
Warmup
Hacks (rev powersquat)
8 x 180
8 x 360
2 x 8 x 450

Powersquats
3 x 8 x 810

Leg press
2 x 20 x 540

Seated shrug machine

Seated dual handle low pulley row

Preacher curls ez bar

hammer curls

Bike 15 minutes

Friday
Bike 40 minutes.

Not certain what's going on. I haven't lost weight but I feel leaner.

Going to be boring tomorrow. All of the boys are heading up to the Snake River Meet.

Gotta go.

Maranatha

God Bless!