Dumb bell bench press: 3x80x10
Barbell Floor Press: 135x10, 185x10,205x8
Speed bench in the Smith machine: 4x225x3
Bent Rows: 155x10, 175x8, 175x7
Ab machine crunch: 4x110x20
Treadmill intervals: 17 rather agonizing sweaty minutes of no fun
The workout this morning was intense. I don’t thing there were any outstanding volumes. But It was just an intense workout. I was trying for 20 minutes in the treadmill interval and just had to stop at 17 minutes. 205# on the floor press is a bitch! That was tough. A set of the speed presses consist of 4 reps 15 secs rest and 4 reps. I added the ab work in as a whim, when your torturing yourself…what’s a little more?
I wish I had a camera this morning as I rode home. We have a clear sky with the low fog over the river. The high rise of the bridge took you over the fog line in the tops of the cypress. With the sun rising it was breath taking. Gotta fix breakfast for the family, then its off to the beach. I have to practice my birth reason…My mom wants some furniture moved.
Dumb bell bench press: 3x80x10
Barbell Floor Press: 135x10, 185x10,205x8
Speed bench in the Smith machine: 4x225x3
Bent Rows: 155x10, 175x8, 175x7
Ab machine crunch: 4x110x20
Treadmill intervals: 17 rather agonizing sweaty minutes of no fun
The workout this morning was intense. I don’t thing there were any outstanding volumes. But It was just an intense workout. I was trying for 20 minutes in the treadmill interval and just had to stop at 17 minutes. 205# on the floor press is a bitch! That was tough. A set of the speed presses consist of 4 reps 15 secs rest and 4 reps. I added the ab work in as a whim, when your torturing yourself…what’s a little more?
I wish I had a camera this morning as I rode home. We have a clear sky with the low fog over the river. The high rise of the bridge took you over the fog line in the tops of the cypress. With the sun rising it was breath taking. Gotta fix breakfast for the family, then its off to the beach. I have to practice my birth reason…My mom wants some furniture moved.
Dips: BWx10, BW+35x8, BW+35x7
CGP: 135x5 195 x miss x2, 185 x miss, 5x155x5
Decline dumbbell triceps ext: 3x40x10
Treadmill Intervals: 15 minutes “you know the drill”
Damn. After yesterday’s workout what a let down. Loaded up the bar for CGP and missed twice at 195, dropped the weight and missed at 185. Apparently I couldnt get my grip right or find the grove. Regrouped at 155. I guess we have those days. I put the decline dumbbell work in to hopefully even out the size disparity between my dominate arm and my weak arm. That was a tough 40# exercise!
In an aside, I was able to move my mom’s furniture all around. It’s like re-arraigning deck chairs. We move stuff, move it again and then move it back. It’s my mom…so what did I expect? I did get a damn good broiled seafood lunch out of the deal!
Assisted pull ups: 5xbw-80
Standing Military press: 2x95x10, 95x7
Lat Pull Downs: 150x10, 2x150x8
Seated Row: 3x115x10
Treadmill Intervals: 15 minutes, still hate 'em
I went back to the barbell MP. I just didn’t like the dumbbells. Maybe I’m too old school thinking in that regard. Who knows? I lowered my seated row weight. I felt I was using poor form with the higher weight. Then I would get frustrated for not hitting my weight/rep target. SSOOO a vicious cycle would ensue. I’ll try to break that habit.
Life is interesting in the old sawmill. What a challenging time we face. My dad has been doing this shit for almost 60 years, he says he has never seen it this bad for this long. What’s amazing is how the industry has changed. Today there are less facilities and more production capacity. We think different, use more accurate cutting tools, we use technology pioneered by NASA and the military. We have figured out how to incorporate complicated process controls thru the manufacturing facility. Our people are engaged, even the ones that perform mindless, mundane tasks.
But in the end it still comes down to " are you as good as the next cheapest guy?" and in this market we travel world wide to peddle our wood products. We have to overcome language barriers and barriers of perception. We have to over come low cost technology and labor. We have to sell our company as much as our products. Now I’m preparing to peddle lumber in China. Packing my dog and pony show up and traveling half away around the freaking world again. And for what? To chase the almighty Dollar that the US furniture manufacturer sent to Asia at the expense of my fellow North Carolinian’s job. Here I am seeking to gain profit from that. It almost makes me feel dirty!!
I’ll get off my soap box. No posts for a couple of days. I’ll be out of the office and gym. Y’all enjoy the break from willy!
Sounds like a lot of stress going on. Good you keep working out for some kind of balance. You gotta try sandbag work or big tire flipping. It gets you so exhausted you forget about everything else.
[quote]ecogenx wrote:
Sounds like a lot of stress going on. Good you keep working out for some kind of balance. You gotta try sandbag work or big tire flipping. It gets you so exhausted you forget about everything else.[/quote]
Thanks Eco…Stress is an understatement…but the weights do help me handle it better!
Assisted pull ups: 5xbw-80
Standing Military press: 2x95x10, 95x7
Lat Pull Downs: 150x10, 2x150x8
Seated Row: 3x115x10
Treadmill Intervals: 15 minutes, still hate 'em
I went back to the barbell MP. I just didn’t like the dumbbells. Maybe I’m too old school thinking in that regard. Who knows? I lowered my seated row weight. I felt I was using poor form with the higher weight. Then I would get frustrated for not hitting my weight/rep target. SSOOO a vicious cycle would ensue. I’ll try to break that habit.
Life is interesting in the old sawmill. What a challenging time we face. My dad has been doing this shit for almost 60 years, he says he has never seen it this bad for this long. What’s amazing is how the industry has changed. Today there are less facilities and more production capacity. We think different, use more accurate cutting tools, we use technology pioneered by NASA and the military. We have figured out how to incorporate complicated process controls thru the manufacturing facility. Our people are engaged, even the ones that perform mindless, mundane tasks.
But in the end it still comes down to " are you as good as the next cheapest guy?" and in this market we travel world wide to peddle our wood products. We have to overcome language barriers and barriers of perception. We have to over come low cost technology and labor. We have to sell our company as much as our products. Now I’m preparing to peddle lumber in China. Packing my dog and pony show up and traveling half away around the freaking world again. And for what? To chase the almighty Dollar that the US furniture manufacturer sent to Asia at the expense of my fellow North Carolinian’s job. Here I am seeking to gain profit from that. It almost makes me feel dirty!!
I’ll get off my soap box. No posts for a couple of days. I’ll be out of the office and gym. Y’all enjoy the break from willy![/quote]
Look at it this way - you’re bringing in money for yourself and your family, your employees and your local economy. You didn’t create the conditions, but you have to operate in them. No need to feel dirty. You gotta do what you gotta do to stay in business. Being out of business serves no one, if you want my opinion.
After a day long meeting in the city, and riding around 3 states today it was nice to get in the gym this evening. I can only describe tonight’s training as solid.
The daughter is home sick again, Strep and an ear infection. When it rains it pours.
Very impressive work! I was wondering if you feel you are doing enough to prevent shoulder problems. It looks like you added some pulling exercises recently, which is great.
Push-ups might also help, Bill Hartman says to do at least 1 closed chain upper body exercise every workout.
Pull-ups and chin-ups are definitely good ones too. Also, I can’t recommend face-pulls highly enough for keeping healthy shoulders.
Very impressive work! I was wondering if you feel you are doing enough to prevent shoulder problems. It looks like you added some pulling exercises recently, which is great.
Push-ups might also help, Bill Hartman says to do at least 1 closed chain upper body exercise every workout.
Pull-ups and chin-ups are definitely good ones too. Also, I can’t recommend face-pulls highly enough for keeping healthy shoulders.
All the best,
Matt[/quote]
Matt,
Thanks for the input. Objectively, I have to say I’m not doing enough shoulder work. I am beginning to change that. I need to take a hard look at face pulls.
Squats: 5x135x5
Leg Curls: 3x90x10
Leg ext: 3x90x10
Treadmill interval: 20 minutes of tongue wagging torture
What a dreary Friday here. But after 2 days away it was good to be back in the gym! We had one of the cell phone guys there last night. If the gym had a squat rack this cat would be curling in it. The 5 a.m. crowd doesn’t condone that behavior.
What a minute…I’m the only one in the gym at 5 a.m.
HAHAHA…No need to be amazed Eco. If the lighting is right, you squint a certian way, and when the moon is in the 7th house and Jupiter aligns with Mars…
JW - u r a funny dude. i read a bit of ur progression while eating lunch - impressive and keep kicking ass. i damn near choked to death on my broccoli laughing (picks off computer monitor).
Machine crunches: 4x110x30
Power clean: 135x5, 3x175x3
Smith machine shrugs: 205x10, 2x225x10, 225x6
Face pulls: 4x50x10
Treadmill intervals: 20 minutes on trying to forget.
I sure like weekend mornings in the gym. I really am the sole user on the weekends. During the week some one drifts in about 5:50 or so. But Saturdays and Sundays I am free to drop weights and goof around with no raised eyes. It is refreshing.
I need to film my power cleans. My technique is sucking. I can feel it. I added the face pulls. The weight was light. I do like how it works my shoulders. They are a Saturday keeper.
Not much to report other than that. I guess my wit has dried up for a bit. I have nothing odd and warped to report. Damn that seems strange!!