Core 9/30/2010

Warm Up
DB Swings
10 x 25 ea side
10 x 35 ea side

Stump Squats
2 x 10 x 145
10 x 195

GM’s (SS w ABs)
3 x 10 x 105
Used an 8'squat bar for the squats and GM's makes a difference. Maybe using this I can finally loosen up my shoulders and be flexible? Or maybe not...

Stand Abs
3 x 20

So far liking this quick compound movement sets of 10 or so training. Maybe I just missed the endorphines. Either way I hear the sled on the leg press goes for about 45#.

Maranatha

God Bless!

Bench Assist 9/27/2010

Warm Up
Bench
? x bar
3 x 10 x 115

Mil
3 x 10 x 115

Bent Rows
3 x 10 x 165

Rev Pec Deck
3 x 10

Elbow continues to do well. Pleased with the throttled back approach. Will continue to cruise up slwoly to see if stremgth can come back without pain/injury. Ain't no spring chicken in Kansas any more. Or whatever Dorothy said...


Maranatha

God Bless!

ME Bench 9/25

Warm up
Stump Press
3 x ? x bar
8 x 95
8 x 135
8 x 185
8 x 225 + slingshot (Mark Bell new fangled goodie: fun)
8 x 225
2 x 3 x 275

3 Boards Inside Grip
8 x 135
8 x 225
2 x 5 x 275

CS Rows
5 x 10 x 3 plates

Face Pulls
5 x 20

Elbow seems good. Slow and safe is working so far. Likw what about Bob: Baby Steps

Maranatha

God Bless!

Update

Sat 9/18
Went camping

Tuesday 9/21
Bench Support
Bench
2 x ? x Bar
3 x 10 x 110

Military
3 x 10 x 110

Bent Rows
3 x 10 x 160

Still taking it easy and the elbow seems ok.

Thursday 9/24
Core (taking it easy here as well...)
DB Swings
2 x 10 x 30 ea side

½ Squats
3 x 10 x 135

Rack Pulls
3 x 10 x 135

Stand Band Abs
5 x 10

Quick, easy, down and dirty. Coming back slooooowly.

Did not get the Sherwin Williams job in SoCal. Woulda been a nice gig. Ah well, God knows better. We shall see what pops up next.

Maranatha

God Bless

And still more bench support

Slow and easy does it

Warm up
Bench
2 x ?? x bar
3 x 10 x 105

Mil
3 x 10 x 105

Bent Rows
3 x 10 x 145

20 min recumbent bike.

Nothing fell off and things feel ok.

Maranatha

God Bless!

Slowly back in the saddle

Tuesday bench support

Warm up
Bench
2 x ?? x bar
3 x 10 x 95

Mil
3 x 10 x 95

Bent Rows
3 x 10 x 135

No pain. Very nice. Time, rest and drugs can work.

Thursday Core
Nada


Sat ME Bench (old habits die hard)
Incline
?? x bar
2 x 10 x 95
5 x 135
10 x 135
2 x 5 x 185
2 x 5 x 225
A couple of sets had a glimmer of being sketchy but it was probably just scar tissue breaking loose.

CG 3 board
3 x 8 225

Push Downs
4 x 10 light

CS Rows
6 x 8 x 2 plates

Face Pulls
3 x 20

Nice easy pace. Elbow feels ok today. A slight bit achey but not the intense pain with every movement from before. Hope to have a gentle rhythm getting back into the groove.

God willing I will have movement on a job offer this week. Seems like I post this alot. I hope I get smarter and learn the lesson I am supposed to learn soon...

Maranatha

God Bless!

And STILL MORE ELBOW UPDATES...

The fun just never stops!

Sat I met up w/Moosie & Parker and while they trained like real people I spottesd, lifted off, did some light flies, pull downs and very light push downs (all with no pain so the anti inflammatory and lay off must be working). Pecs are a bit sore from the flies this morning but tri's are alright. Great news.

So this week and for a few following I will slowly work back in while watching diet etc. Been hovering around 272#. Goal is to over the next year drop 30-35# in a controled manner. I can do it quicker but I want this to be gradual so that its a life change and not the start of a yo yo loss gain loss gain etc.

Once I get down I will start playing with gear again. Things can change over a year but I'm thinking a custom Katana with a much bigger back for the single ply and a Ginny Philips DD for the multi. That is the plan of the moment and in another moment that could be subject to change.

The elbow is better
And that's quite a boon
I better be smart
And not lift heavy too soon

(I can do them all Snootch...)