Seems like the “sick kid” thing is going around lately. It must be the back to school bugs.
Great goal to set on the bench. Let us know how you did.
How are the shoulders/elbows holding up?
We’ve got mid 70 temp for the rest of the week, leaves are changing and there’s just a nip in the air in the mornings. Good time of year. Ain’t hot, ain’t cold.
Hope? Naw, you’re gonna get the 255 x 5.
[quote]j_willy3 wrote:
I noticed the maples are really starting to change color in the swamps. There is a slight coolness in the air. So unfortunately, Fall is bearing down on eastern NC. According to the weather service there will be a crisp in the air here by week’s end.
Bench Day tomorrow. Hope I can make some progress on the 255 5x5.[/quote]
Overnight lows are in the 30’s up here and the Aspen are in full golden glory with just enough orange/red thrown in for variety. Temps in Denver have still been in the 80’s this week - that’s fall along the Front Range.
Bench progress will be there…
There are some good laughs and great numbers flying around here. I especially like your use of the word “agony”. It’s a favorite of mine as well. Looking strong, keep it up!
[quote]mday wrote:
How are the shoulders/elbows holding up?
[/quote]
No problems with the elbows Mday. I do have a little shoulder weakness in the heavy weights I’m working on.
Tuesday morning workout
Bench Press: 135WU, 225WU, 255x5, 255x4, 255x3, 255x2, 255x2
Incline Bench Press: 155x10, 2x155x8
Incline Shoulder Raise: 205x15, 2x225x15
Pec deck: 160x10, 160x8, 160x6
Treadmill intervals: 17 minutes of a shitty good time.
I just wasn’t really happy with bench day. The weight felt really heavy today. I just knew I would get a couple of 5 rep sets this morning. Looking back at the log I didn’t leave anything in the tank for the other exercises. Today I was on my B+ game. I put the shoulder raises in to help strengthen the shoulders. I’ll try that for a few weeks and see how it works.
Another day at the factory. Business today, feels like a line out of an old Jimmy Buffet song,“my head hurts, my feet stink, and I don’t love Jesus. Oh my lordy, it’s that kind of morning…”
Some days are A+ days and some are not. You’re still a strong SOB. Whats an incline shoulder raise?
You’ve been on the 5x5 for awhile. Maybe a fresh rep scheme might get the juices flowing.
[quote]ecogenx wrote:
Some days are A+ days and some are not. You’re still a strong SOB. Whats an incline shoulder raise?
You’ve been on the 5x5 for awhile. Maybe a fresh rep scheme might get the juices flowing.[/quote]
I may have to consider that Eco. These are the shoulder raises http://www.exrx.net/WeightExercises/SerratusAnterior/BBInclineShoulderRaise.html
thanks J. That work the pec minor?
[quote]ecogenx wrote:
thanks J. That work the pec minor?[/quote]
That or the Serratus Anterior.
It’s been a long time since the kinesiology course in college. Plus I wasn’t trying to learn much. It was loaded with football players and girls. So I was in there for an easy course and the prospects of a date.
Really keeping fresh willy, mixing it nicely. I like the looks of your workouts. And your avatar is too funny! We’ve got several cats.
Willy, you may be doing too much shoulder work for strength purposes. I would throw out the incline bench and pec dec and maybe do some lockouts or board work. You might want to do inclines and high rep pec dec work on another day and leave off the flat work that day. Just make sure you give yourself a couple or three days between the inclines and flat work. Just my opinion.
Friday morning workout
Squat in the Smith: 5x135x5
Leg curl: 3x90x10
Leg ext: 3x75x10
Treadmill Interval: 17 minutes of “I’d 'bout rather take a beating”
I really ought to take leg day more serious. I hate squatting in a smith machine. The gym owner says he is going to buy a power rack, but I’ll not count on it till I see it.
One year ago today I was 291 lbs. This week I’m floating like a stock chart between 235 and 239, but in a downward trend. My britches have gone from a tight 40" waist to a loose 38" waist. 36"inch pants are around the corner!
I started ‘benching’ on one of those seated chest press machines. 9 reps at 90 lbs was all I could manage. My last 1 rep max on the bench was 285. I think I have 290 in me. I was doing barely 4 BW dips. Now I’m doing 3 sets of 8 to 10 with 35# tied to my not as fat ass. I remember the first CGP I did was with the bar, now I’m working with 185#.
So I’m bragging, but WTF, I’m proud of my accomplishments. I’m held accountable here, and that helps. My wife still thinks deep down, I’m having an affair (technically I am with the iron). She doesn’t understand, how I can make a 180 degree lifestyle change and stick to it. But that is for her to figure out, I’m going to continue the tact of being just as strong as I was at 22 and healthier than I was at 42.
I’m just as damn near bald, a damn sight closer to 50, and noticeablely less fat. I think the 200 - 210 lb body weight range is in my sight. Year 2 of Willy’s new lifestyle is quite exciting! Who knows, I might get to feeling froggy and post some progress photos.
[quote]j_willy3 wrote:
Friday morning workout
Squat in the Smith: 5x135x5
Leg curl: 3x90x10
Leg ext: 3x75x10
Treadmill Interval: 17 minutes of “I’d 'bout rather take a beating”
I really ought to take leg day more serious. I hate squatting in a smith machine. The gym owner says he is going to buy a power rack, but I’ll not count on it till I see it.
One year ago today I was 291 lbs. This week I’m floating like a stock chart between 235 and 239, but in a downward trend. My britches have gone from a tight 40" waist to a loose 38" waist. 36"inch pants are around the corner!
I started ‘benching’ on one of those seated chest press machines. 9 reps at 90 lbs was all I could manage. My last 1 rep max on the bench was 285. I think I have 290 in me. I was doing barely 4 BW dips. Now I’m doing 3 sets of 8 to 10 with 35# tied to my not as fat ass. I remember the first CGP I did was with the bar, now I’m working with 185#.
So I’m bragging, but WTF, I’m proud of my accomplishments. I’m held accountable here, and that helps. My wife still thinks deep down, I’m having an affair (technically I am with the iron). She doesn’t understand, how I can make a 180 degree lifestyle change and stick to it. But that is for her to figure out, I’m going to continue the tact of being just as strong as I was at 22 and healthier than I was at 42.
I’m just as damn near bald, a damn sight closer to 50, and noticeablely less fat. I think the 200 - 210 lb body weight range is in my sight. Year 2 of Willy’s new lifestyle is quite exciting! Who knows, I might get to feeling froggy and post some progress photos.[/quote]
Congrats on all the progress J! Absolutely be proud of your accomplishments! Remember that you are doing this first for yourself and although your family also reaps the long term benefits, your health and well being is the biggest gift you can give yourself. (OK - that was preachy, forgive me)
You give me hope that I can work the bench numbers up just as you have. Keep it up J!
J, I went bald in my early 20s. One day when I was 24 I just said fuck it and cut it all off. So lose the gut and the hair. Then you’ll have to change the name of this thread to ‘D@%n near 50’.
[quote]j_willy3 wrote:
Friday morning workout
Squat in the Smith: 5x135x5
Leg curl: 3x90x10
Leg ext: 3x75x10
Treadmill Interval: 17 minutes of “I’d 'bout rather take a beating”
I really ought to take leg day more serious. I hate squatting in a smith machine. The gym owner says he is going to buy a power rack, but I’ll not count on it till I see it.
One year ago today I was 291 lbs. This week I’m floating like a stock chart between 235 and 239, but in a downward trend. My britches have gone from a tight 40" waist to a loose 38" waist. 36"inch pants are around the corner!
I started ‘benching’ on one of those seated chest press machines. 9 reps at 90 lbs was all I could manage. My last 1 rep max on the bench was 285. I think I have 290 in me. I was doing barely 4 BW dips. Now I’m doing 3 sets of 8 to 10 with 35# tied to my not as fat ass. I remember the first CGP I did was with the bar, now I’m working with 185#.
So I’m bragging, but WTF, I’m proud of my accomplishments. I’m held accountable here, and that helps. My wife still thinks deep down, I’m having an affair (technically I am with the iron).
She doesn’t understand, how I can make a 180 degree lifestyle change and stick to it. But that is for her to figure out, I’m going to continue the tact of being just as strong as I was at 22 and healthier than I was at 42.
I’m just as damn near bald, a damn sight closer to 50, and noticeablely less fat. I think the 200 - 210 lb body weight range is in my sight. Year 2 of Willy’s new lifestyle is quite exciting! Who knows, I might get to feeling froggy and post some progress photos.[/quote]
Good on ya, mate. Keep on improving and to hell with all the naysayers and scaredy-cats.
[quote]j_willy3 wrote:
Friday morning workout
Squat in the Smith: 5x135x5
Leg curl: 3x90x10
Leg ext: 3x75x10
Treadmill Interval: 17 minutes of “I’d 'bout rather take a beating”
I really ought to take leg day more serious. I hate squatting in a smith machine. The gym owner says he is going to buy a power rack, but I’ll not count on it till I see it.
One year ago today I was 291 lbs. This week I’m floating like a stock chart between 235 and 239, but in a downward trend. My britches have gone from a tight 40" waist to a loose 38" waist. 36"inch pants are around the corner!
I started ‘benching’ on one of those seated chest press machines. 9 reps at 90 lbs was all I could manage. My last 1 rep max on the bench was 285. I think I have 290 in me. I was doing barely 4 BW dips.
Now I’m doing 3 sets of 8 to 10 with 35# tied to my not as fat ass. I remember the first CGP I did was with the bar, now I’m working with 185#.
So I’m bragging, but WTF, I’m proud of my accomplishments. I’m held accountable here, and that helps. My wife still thinks deep down, I’m having an affair (technically I am with the iron).
She doesn’t understand, how I can make a 180 degree lifestyle change and stick to it. But that is for her to figure out, I’m going to continue the tact of being just as strong as I was at 22 and healthier than I was at 42.
I’m just as damn near bald, a damn sight closer to 50, and noticeablely less fat. I think the 200 - 210 lb body weight range is in my sight. Year 2 of Willy’s new lifestyle is quite exciting! Who knows, I might get to feeling froggy and post some progress photos.[/quote]
Damn good changes you’ve made to and for yourself. Feel priviledged to be along to watch the changes. That goes for a lot of the people on here. Here’s to an even better 2nd year.
PS being bald gives you that more dangerous look when you get to ugly strong.
[quote]j_willy3 wrote:
Friday morning workout
Squat in the Smith: 5x135x5
Leg curl: 3x90x10
Leg ext: 3x75x10
Treadmill Interval: 17 minutes of “I’d 'bout rather take a beating”
I really ought to take leg day more serious. I hate squatting in a smith machine. The gym owner says he is going to buy a power rack, but I’ll not count on it till I see it.
One year ago today I was 291 lbs. This week I’m floating like a stock chart between 235 and 239, but in a downward trend. My britches have gone from a tight 40" waist to a loose 38" waist. 36"inch pants are around the corner!
I started ‘benching’ on one of those seated chest press machines. 9 reps at 90 lbs was all I could manage. My last 1 rep max on the bench was 285. I think I have 290 in me. I was doing barely 4 BW dips.
Now I’m doing 3 sets of 8 to 10 with 35# tied to my not as fat ass. I remember the first CGP I did was with the bar, now I’m working with 185#.
So I’m bragging, but WTF, I’m proud of my accomplishments. I’m held accountable here, and that helps. My wife still thinks deep down, I’m having an affair (technically I am with the iron).
She doesn’t understand, how I can make a 180 degree lifestyle change and stick to it. But that is for her to figure out, I’m going to continue the tact of being just as strong as I was at 22 and healthier than I was at 42.
I’m just as damn near bald, a damn sight closer to 50, and noticeablely less fat. I think the 200 - 210 lb body weight range is in my sight. Year 2 of Willy’s new lifestyle is quite exciting! Who knows, I might get to feeling froggy and post some progress photos.
hel320 wrote:
Damn good changes you’ve made to and for yourself. Feel priviledged to be along to watch the changes. That goes for a lot of the people on here. Here’s to an even better 2nd year.
PS being bald gives you that more dangerous look when you get to ugly strong.
[/quote]
x2. Big time. Never underestimate your ability to change your life and body. You’ve worked hard, paid your dues, and you’re reaping the benefits. The only danger now is complacency… 
(Don’t worry, we’ll keep you honest…)
Re: hair – My hair grows like a weed. I swear, I could have hair down to my shoulders in less than a year. I shave it once a week. I’ve never had a ‘haircut’ I’ve liked more.
Saturday morning workout
Power Cleans: 2x135x5, 2x155x3, 185 x miss
Smith Machine Shrugs: 185x10, 205x10, 225x10
Ab machine crunches: 3x110x30
Treadmill interval: 20 minutes of not getting any funner (as my young’un says)
I hate I missed the 185 power clean. I still have it in the back of my head I could pull 275 like my college days. But like a lot of things I view the past thru rose colored memories. I hate the intervals! But I recognize the fact they are critical to continued fat loss and cardio health. So I guess I’ll continue to do them and continue to bitch. Hope y’all don’t mind.
I really like early mornings in the gym. I can’t really put a finger on why. I like the solitude. I like turning the music off and lowering the volume on my IPod. I like being able to drop a weight and not get a ‘wtf’ look from the fitness crowd. No idle chit-chat. I do miss having a spotter. Maybe the best thing is the feeling I am getting something accomplished. I don’t know…
My wife thinks I’m nuts. Oh well…maybe I am a bit off my rocker!
Oh…one more thing, thanks to all of y’all for the compliments on my post from yesterday. It was nice to read them.
Power cleans on a saturday morning. You are dedicated. Great work J. Keep the bitching coming. I do it as well.