Stationary Bike with 36lb vest 22 min 6.46miles
Paused CGBP ( 3 fingers on smooth) 135x5, 165x4, 185x3, 205x2, 225x2, 235x1, 225x2, 225x2
I have so much respect for you sticking to a program for a year. Paul should refund your money and put your picture on his next book. Have a great new year.
[quote]OldGoat wrote:
Thanks Dave…I just went off and decided to see what I had, fun every once in awhile! [/quote]
Tru dat! Happy New Year.
[quote]NHLFTR wrote:
I have so much respect for you sticking to a program for a year. Paul should refund your money and put your picture on his next book. Have a great new year.[/quote]
Steve Thanks I appreciate your encouragement over the last few years…and same to you and yours!
[quote]sen say wrote:
[quote]OldGoat wrote:
Thanks Dave…I just went off and decided to see what I had, fun every once in awhile! [/quote]
Tru dat! Happy New Year.[/quote]
Thanks Sen and same to you and yours
OK, between the sedation effect and caloric depletion ( no food for 36 hours leading up to yesterdays colonoscopy and not to mention the joy of magnesium citrate) I went to gym today to see how bad it would be and boy was I light headed a lot…but lived!
Trap bar 145x5, 195x4, 225x4, 265x3, 295x3, 325x2, 345x1,365x1, 385x1, 325x5
elevated stiffs 3 inch 135x6, 185x5, 225x5, 245x3,3,3,3
weighted glute bridge 225x3x8 3 sec hold
weighted chins BW+35x5,5,5,4
I need to figure out what I am going to run to start out 2014…
peace
Trap bar 145x2x5, 195x5, 235x4, 265x3, 295x1, 325x1,1, 345x1, 285x4x5
elevated Stiffs 135x8, 185x6, 205x5,5,5,5,4
BB curl barx5x20
Showing some fortitude lifting after going through the fasting, colon intrusion, and magnesium citrate.
hope the colonoscopy results are good-
and happy new year…
I see some good lifting in here
PRs to close out the year nice work.
Im figuring out training 2014 too.
Thanks Kev…colonscopy results were negative so I don’t do it again for 10 years!! Now that’s a PR!
went in this AM to try and figure some exercise selection to start the new year…
Floor press 135x8, 155x6, 175x5, 195x5, 205x4, 225x4
Tates 2x15x30
hack squats 135x10, 155x8, 175x6, 195x5, 205x5, 225x5, 245x4, 275x4, (PR+25) 225x5
BSS 3x6x30’s
goblet squat 10x50
so Ill watch a little football and decide on what the heck I’m going to do but right now I’m thinking hit lower body 3 times plus 1 arm day for an 8 week blitz to see if my chicken legs will turn into roosters…
Day 1 Trap Bar, elevated stiffs and glute bridges
Day 2 Hack squats, leg press , calf raises
Day 3 Floor Press, Incline Tates, BB curl, Rev curl.
Day 4 DL, BSS, goblet squat , light/medium more volume
Plus 2 days of condo/core work some with the vest
I want to give my shoulder a break so I’m going to forego BP and incline pressing as well as chins for the first few weeks…
Peace
Great news on the colonscopy!
Thanks Cav.!
Tmill 20 min 1.22miles, foam, stretchy
DL 135x5, 185x4, 225x3, 250x5x3, 275, 295
Leg Press 145x15, 235x12, 325x10, 415x8, 505x 6
Back ext +10lns 10,10, 12
Stat Bike 8 min 2.12mi
foam, stretchy
Trap Bar 145x2x5, 235x5, 265x4, 295x4, 325x2x3, 325x10 (PR+1) 345
Hip thrusters 135x2x10, 185x10
Seated Hammie Curl 45x4x20
Good fun, enjoyable way to start a chilly day
Tmill w/36lb vest 30 min 1.72mi
Jump rope 5 min stop and start…haven’t done this since I was a kid…
crunches a bunch on a plyo ball
planks 3x1min 3pt version switching legs every 15 sec
Peace
Excellent news from the doctor, congratulations. Those planks look like a lot of fun so I think I’ll try do some while watching the play offs this weekend.
[quote]gorillavanilla wrote:
Excellent news from the doctor, congratulations. Those planks look like a lot of fun so I think I’ll try do some while watching the play offs this weekend.[/quote]
Thanks GV, the 3pt planks aren’t bad by switching legs every 15 sec it breaks up the boredom of standard planks ,then its time to try 2pt planks …they make you work!
Gym didn’t open this AM…first time in 4 years that’s happened. I hope the woman who opens is ok…
I’ll take the hour and hang with the gorillas…the day off will probably do me some good!
Peace
Things are looking really awesome in here OG, keep it up.
So what’s the plan for this year?
[quote]JoeGood wrote:
Things are looking really awesome in here OG, keep it up.[/quote]
Thanks Joe, really appreciate that!