[quote]Ironmantrw wrote:
I figured once you got in a proper gym you would do somewhat better. How low where the pins on the lockouts? Good numbers by the way.[/quote]
They were about 2/3 from bottom. More of a top end lockout. Hell of a confidence builder
Monday Morning workout
Dips: 5xBW, 5xBW+50x5
JM Press in the Smith: 135x10, 195x10, 205x10
Decline Dbell triceps ext. 3x45x10
Treadmill intervals: 20 Minutes
Good workout this morning. Bumped the weight on the dips. I enjoyed the feeling of accomplishment. For some strange reason I really, really like dips. I moved the JM Presses to the smith. Between the presses and the decline dumb bell work I really thought I had blasted my triceps. Funny thing. My chest is sore as crap from Saturday, my triceps never really get to sore. Guess I need to work them harder.
I have a little routine I do in the mornings at the beach. I get up and drive to a little local coffee house and get a big ole coffee with 3 espresso shots. Then I go to a little bagel joint for a wheat bagel with salt, onion, and garlic stuffed with egg, cheese, and sausage. Then it is off to a little beach front grocery that has been operating since the 1940’s for a paper. My Dad’s friends hang out there. It’s and eclectic blend of businessmen, retired college professors, and beach bums in from their 40’s to their 80’s. You know there is a lot of shit stirring going on especially this political season!
Me, being a typical southern, somewhat conservative, right of center leaning kind of fella, I mostly keep my political views to myself. But with the head shit stirrers there in amongst the liberal college professors and such, and my Dad laughing in the middle of the morning crew, I had a chance to stir the pot about the elections. So I took my chance, struck swift and deep. Riled the liberals, rankled the conservatives and hauled ass…My Dad is still laughing about it.
Great work Willy. How you feel today? Still sore?
[quote]ecogenx wrote:
Great work Willy. How you feel today? Still sore?[/quote]
My chest is sore from the lockouts Eco. It’s that “Damn you worked the shit out of me” soreness
[quote]j_willy3 wrote:
ecogenx wrote:
Great work Willy. How you feel today? Still sore?
My chest is sore from the lockouts Eco. It’s that “Damn you worked the shit out of me” soreness [/quote]
What a good feeling it is.
375 on lockouts? Whoo! You’ve got a really strong dip there too JW.
From the difference in your numbers between full range bench and lockouts/dips my guess is that you have some damned powerful triceps, but the chest is lagging. Bring that section up and you’ll be benching with ecogenx in no time.
[quote]skidmark wrote:
375 on lockouts? Whoo! You’ve got a really strong dip there too JW.
From the difference in your numbers between full range bench and lockouts/dips my guess is that you have some damned powerful triceps, but the chest is lagging. Bring that section up and you’ll be benching with ecogenx in no time.[/quote]
Thanks Skid. I guess I need to do some studying up on building some chest strength.
[quote]j_willy3 wrote:
skidmark wrote:
375 on lockouts? Whoo! You’ve got a really strong dip there too JW.
From the difference in your numbers between full range bench and lockouts/dips my guess is that you have some damned powerful triceps, but the chest is lagging. Bring that section up and you’ll be benching with ecogenx in no time.
Thanks Skid. I guess I need to do some studying up on building some chest strength.[/quote]
If you were flaring your elbows on the lockouts there is still plenty of pec involvement in the lift. It also depends upon the position of the bar at the start in relation to your chest. That was probably the reason your chest was sore.
[quote]Ironmantrw wrote:
j_willy3 wrote:
skidmark wrote:
If you were flaring your elbows on the lockouts there is still plenty of pec involvement in the lift. It also depends upon the position of the bar at the start in relation to your chest. That was probably the reason your chest was sore. [/quote]
Thanks Ironman, I flare my arms on my benches. I am trying to work on keeping them in more, but old habits die hard!
Tuesday morning workout
Assisted pull-ups: BW-50x4
Mil press: 2x105x10, 105x8
T-Bar Rows: 3x135x10
Lat Pull downs:3x155x10
Treadmill interval: 20 minutes.
I had a pretty good back day this morning. Not much to report. Mil press either shows I’m weak in my front delts or I’m using really poor form and they hurt like hell. My damn knee and calf are bothering me during the intervals. I suspect I’ll scale back on that and go to more of a brisk walk.
I guess I’ll dial the weights back for 2 days at least. I’m off to Savannah to deliver a speech at an industry trade association meeting. Little do they know all I do is make wisecracks at the expense of myself, in typical Willy self deprecating humor. For some reason I have developed a dog and pony show to take on the road. I hate I am going to miss my coveted Thursday bench workout. I think Saturday is shaping up to be a monster bench day. At least that is what I hope.
Willy. Just came across this thread and read the first 6 pages (so far). Love your story (and attitude)!! Can you give us a brief summary of what you’ve learnt so far and what your current goals are (if they’ve changed from the original post)??
Keep up the great work.
[quote]Intersweat wrote:
Willy. Just came across this thread and read the first 6 pages (so far). Love your story (and attitude)!! Can you give us a brief summary of what you’ve learnt so far and what your current goals are (if they’ve changed from the original post)??
Keep up the great work.[/quote]
Thanks Intersweat. I guess my goals are kind of loosely defined. Still I am working to achieve a goal weight of 200-210. That is a health related benchmark. Hopefully I can get off of the meds I am on for blood pressure, cholesterol and insulin sensitivity.
But as an aside I have this male ego goal that quietly drives me. I am working rather quietly for a 350 lb bench press by the time I am 50. So in a hap-hazard method I train for this ego driven goal. Ultimately I am working to be in better shape and stronger than I was at 25, by age 50. Hopefully I will be in better health than I was at 35.
I have learned to be more focused with my exercise time. I have learned I sure have forgotten a lot about lifting. I have learned I have a physical need to go to the gym early, every day. I have learned I can still work hard in the gym, and see muscle gains. I wish I had someone to really coach me and help me thru the tough spots of honing my diet and workout regime. But I get a lot of that here!
Do you take meds for diabetes? Those diabetic meds can make it harder to lose weight. Once you’re off any of those it should be easier to take/keep the weight off.
[quote]ecogenx wrote:
Do you take meds for diabetes? Those diabetic meds can make it harder to lose weight. Once you’re off any of those it should be easier to take/keep the weight off.[/quote]
I take a diabetes med to make myself more sensitive to insulin Eco. It’s and ‘off label’ treatment. I think I’m going to drop the med for a while since my liver function tests are great and my triglycerides are so low now.
Great summary of your goals Willy. I am sure you will meet all of them.
Nice work on the lockouts and the dips. As Skid pointed out, you must have really strong triceps. Bring the chest up a bit and work on “staying tight” and you will see a big bench number very soon.
Getting that extra 20-30 pounds on the bench is really about technique. You may want to go online and watch some of the instructional stuff that Elite Fitness and other powerlifting sites have on bench set up and execution.
Stick with it Willy. have no doubts you will eventenually obtain your goals.
[quote]ecogenx wrote:
Do you take meds for diabetes? Those diabetic meds can make it harder to lose weight. Once you’re off any of those it should be easier to take/keep the weight off.[/quote]
One of the few places a South Beach Style diet helps, though the meds can also help with strength some times.
Wish you luck, wish I’d been on the road to reach goals like that by the time I was 50.
Friday Morning Workout
Squat: 5x135x5
Leg curl: 3x90x10
Leg ext: 3 x90x10
Treadmill Intervals: 20 minutes
Good to be back in the gym today. I had a quick trip to perform a dog and pony show in Savannah. I have a good week of training in front of me, then I’m off to China for a week. I know My training will be spotty over there at best. I missed my bench day yesterday, but tomorrow I will make up for it, fold a good hard bench/chest /triceps day in my Saturday workout.
There was frost in the yard this morning. I officially have the winter blues!
Y’all have a happy and safe Halloween
Saturday Morning workout:
Dumb bell Press: 3x85x10, 85x8
Floor Press: 205x10, 225x10, 225x6
Speed Bench in the Smith: 2x255x4x4, 255x4x2
Lockouts 315x1, 290x4, 290x3
Some kind of dumb bell row in the Roman chair thingy: 3x40x8
Treadmill Interval: 30 minutes
I thought I would bench today but I decided to do my normal Saturday workout. I guess between the floor presses and speed bench I just didn’t have enough gas in the tank for the lockouts.
I did lower the stops of the Smith a bit to get a larger range of motion. What an ego breaker! I guess my China trip may be coming at a good time to deload.
I lowered my top end speed on my intervals and started to raise the angle. I was whipped and the end of the workout this morning. Now its off to the house to be Mr. Mom. The wife needs to get away from me and the young’un. I think we can be difficult at times…Must have something to do with MY hormones, not her’s…
[quote]j_willy3 wrote:
Saturday Morning workout:
Dumb bell Press: 3x85x10, 85x8
Floor Press: 205x10, 225x10, 225x6
Speed Bench in the Smith: 2x255x4x4, 255x4x2
Lockouts 315x1, 290x4, 290x3
Some kind of dumb bell row in the Roman chair thingy: 3x40x8
Treadmill Interval: 30 minutes
I thought I would bench today but I decided to do my normal Saturday workout. The work spouse joined me and we worked hard! I guess between the floor presses and speed bench I just didn’t have enough gas in the tank for the lockouts. I did lower the stops of the Smith a bit to get a larger range of motion. What an ego breaker! I guess my China trip may be coming at a good time to deload.
I lowered my top end speed on my intervals and started to raise the angle. I was whipped and the end of the workout this morning. Now its off to the house to be Mr. Mom. The wife needs to get away from me and the young’un. I think we can be difficult at times…Must have something to do with MY hormones, not her’s…[/quote]
Good fortune on your trip to China. The wives need time off from us? I find that hard to believe. We’re always a joy to be around.