I guess it was an OK workout. As I did yesterday I raised my run speed on the intervals. 20 minutes about killed me. I guess the good thing is when I have to have a stress test at the hospital I’ll blow the test away .
I’m not happy with the JM Press. I was doing this little 2 motion hitch thingy. I don’t like that part. I’ll go with a traditional JM and load the bar up. I’ll be upping my weight on the dips yesterday.
Just blew the diet out of the water this weekend. Had pizza, beer, shrimp and grits and cornbread and butter. I visited my folks on the Outer Banks yesterday. It’s been blowing a nor’easter down there and the ocean was angry, coming across the dune all up and down the beach. The sea foam was blowing everywhere. It looked like snow blowing.
Dammit, it was 35 degrees here this morning as I rode home from the gym. I think I hate cold as much as I hate cardio.
Right there with you Willy. My diet has been about as bad as it can be lately. I think I am going to blame it on my internal instincts to “fatten up” before the winter.
There is no point in fighting thousnds of years of evolution (or intelligent design if you go that way).
Sir, step away form the bench, please. It’s hard reading in print a person’s mood but I think you’re getting fustrated and this could be affecting your lifts. Try something new for a few days. Maybe even go back a little. Do some lifts really well that you’re confident of, focusing on form. You’re making great gains but be patient. Yeah, easy to say I know.
PS, I love it when the ocean’s pissed off. Nothing like a cold day on the beach yelling back at the waves. Waves crashing, wind screeching, nature confronting you, daring you to…oops, time for meds.
[quote]hel320 wrote:
Sir, step away form the bench, please. It’s hard reading in print a person’s mood but I think you’re getting fustrated and this could be affecting your lifts. Try something new for a few days. Maybe even go back a little. Do some lifts really well that you’re confident of, focusing on form. You’re making great gains but be patient. Yeah, easy to say I know.
PS, I love it when the ocean’s pissed off. Nothing like a cold day on the beach yelling back at the waves. Waves crashing, wind screeching, nature confronting you, daring you to…oops, time for meds.[/quote]
That is the ocean I remember from when I was a kid.
The increased speed on the intervals beat me pretty bad. I guess I’ll have to build stamina again. At least I was sweating like a whore in church after 10 minutes. I took Mday’s advice about the v handle thingy from the cable do-hicky. I really got a nice back pull from that. My shoulders are already getting the DOMS thing happening.
I like back day. It has been a lot of fun. I wish I could do some snatch pulls and speed generating exercises in good conscious. Like I said previously, I just don’t feel right dropping the York plates on the floor. Maybe if I supply the materials he will put in a platform.
I guess Fall is here for real. Cool mornings coupled with a forecasted high of 50 Thursday. Try as I might I couldn’t hold it back. Oh well.
Ab machine cruches: 4x110x30
Treadmill Interval: 20 minutes
Just another typical cardio Wednesday. My new run speed on the intervals is killing me. But I will get there. I’m looking forward to the weights tomorrow.
We had a tragedy at Willy’s last night. One of the daughter’s fish died. For a 10 yo drama queen, that was the opportunity to strut her stuff. So at 9 pm we were having a service in our Flanders Field of fish. I wanted to dump him in the river, or have a proper fish burial in the commode. But the more sensitive heads prevailed and Moby the fish was buried with the proper honors along side of Star, Goldy, Star II and Fish. I was the official grave digger. Now I have 2 fall-back careers, fish grave digger, and concrete finisher.
[quote]zildjianman wrote:
I’m sorry, but I’m confused. What is this “am” that you speak of? Many guys have mentioned it, maybe we don’t have that stuff in Denver?[/quote]
I had a brain fart and started reading about 5x5, maybe on the Westside website or somewhere. This concept of pyramiding the weight interested me so WTF why not give it a try. I worked out like this in college, why not in my 40’s. 255x5 is still a little bit beyond my reach. I think that bothers me more than my 15 years of poor timing with my wife! I do like the progression, so I think I’ll try it for a while.
The damn incline presses are befuddling me. I played out on the second set and by the 3rd set I picked the rep count up. Go figure. I may go to dumbbells for a while on the inclines.
Did that constant cardio walk on the treadmill where it varies the incline. It was a good workout, sweated a lot. But there is something to the Intervals. I am usually still sweating after a 20 minute ride home, a shower, and breakfast. As much as I hate them, I guess I’ll be doing intervals.
Finally I can’t decide if I need a Glenlivet, a Makers Mark, or a Prozac. Hell I might need all 3! I’m depressed. I saw frost on a house and in a yard on the way to work this morning…
Squats: 5x135x5
Leg curls: 3x90x10
Leg curls: 3x95x10
Treadmill: 20 minutes
Nothing much to report today. I did more constant cardio today. It’s official I hate cardio, regardless of the type!
The daughter has Monday off from school, for a teacher work day. So we are off to the beach for the weekend. I’m thinking I may buy a day pass to one of the gyms. I’m afraid it might spoil me lifting in a different more advanced facility. Still a good workout will be fun.
Willy, remember that you’re doing a lot of cardio. That can defiately hamper strength gains. When you get to the body weight that you’re going to maintain and cut the cardio back you’ll see those bench numbers climb quicker. You’re doing it the right way, losing the fat then get stronger.
[quote]j_willy3 wrote:
ecogenx wrote:
Did you get that bench stuff I sent you?
Yes I did Eco, thanks. I am studying how I can incorperate it in my program within the time limits I have and the facility I train.
It’s damn good stuff…Thanks!![/quote]
From everything I’ve been reading, its having strong triceps thats the key to a big bench. So more close grips, limited range of motion bench like board press and floor press. Just wondered if everyone agreed with this…
[quote]ecogenx wrote:
j_willy3 wrote:
ecogenx wrote:
Did you get that bench stuff I sent you?
Yes I did Eco, thanks. I am studying how I can incorperate it in my program within the time limits I have and the facility I train.
It’s damn good stuff…Thanks!!
From everything I’ve been reading, its having strong triceps thats the key to a big bench. So more close grips, limited range of motion bench like board press and floor press. Just wondered if everyone agreed with this… [/quote]
I agree Eco. A big bench is about technique and tricep stength. You have to be strong in the shoulders and upper back also (to stay tight and locked in).
Dumb bell press: 3x80x10, 80x6
Floor Press: 135x10, 205x8, 205x8, 225x2
Speed Bench on Smith Machine: 2x225x4x4, 225x4x2
Bench Press Lockouts: 3x315x8, 2x365x2
Bent Row: 135x10, 155x10, 185x6
Hang Snatch Grip Pulls: 4x135x5
No treadmill tonite
I bought a day pass to the sports club here at the beach. (I used it as an excuse to miss the opening of High School Musical 3) It was expensive, $20 freaking bucks!
All I can say is wow! It was the gym I’d love to train in, Power racks, Hammer Strength machines, they had it all. I got to witness a squat rack curler, for the first time! He had a valid excuse, since he was a UNC grad.
I was like a kid in the candy store. Since I haven’t had access at a power rack at either the Barbie Gym or the new place I lived in the power rack! I’m sore already. I had a solid workout. If I wouldn’t have a 90 mile one way commute to work…
Shot the diet all to hell today. Sausage egg and cheese on a fresh bagel for breakfast and 2 hot dogs and a Rolling Rock for lunch. It’s blowing a gale out of the southwest. The ocean is rough as a cob. I like the ocean like this. I’m not brave enough to go out in it, but I damn sure like to look at it!
EDIT I added wrong the lockouts were done at 315 and 365. It’s obvious I am bad in math!! Edit