I guess I took a step back on my benching progress. Last session I made 4 reps at 255. The weight felt really heavy today. Then again its been a relative while since I have benched regularly. Put some flys in today. Its been decades since I have done them.
The bar bell complexes consisted of hang pulls, overhead press, squat, lunge, and rows. For some reason today they really got my heart pumping. After 20 minutes of treadmill lunacy I was pretty much whipped today.
Let us know how the chest feels after doing flyes, youngun. Like I told Mr Dog. All the secrets of the Universe will be revealed to you on your 50th birthday.
At Skid’s urging (“you lazy bastard, if you want to loose weight then get your fat ass squatting more than 135#”…haha not really but kinda) I’m raising my weight in the squats. I hate I can’t free squat, the gym has no power rack and only a smith machine. My barbell complex was dead lift, military press, back squat, lunge, and bent row.
The treadmill interval was pretty easy. Today for the first time that I can document, my heart rate maxed out at 144 beats /m. Conversely on my ride to a meeting I noticed the tips of my left ring and pinky fingers are numb and still that way today. Guess I need to see the Doc about that if it keeps up.
[quote]ecogenx wrote:
Willy, could you clean a weight and do front squats? Or if they have big enough DBs you could hold a couple 100s and squat that way. [/quote]
I’m going to offer to buy a power rack for a years membership. I can only clean about 155 right now Eco. Yea…I’m a weakling.
Here I sit. The folks in Washington that are a lot smarter than me say the winters are warmer, but yet it has snowed here twice. In my 47 years I cannot remember it snowing before Thanksgiving. It has only snowed on Xmas 3 times in my life. Snow is depressing to me, Snow in coastal NC before Thanksgiving is about to make me suicidal!
As it snows I’m thinking of the highs and lows life brings me now and again.
Snow at Thanksgiving -low
Snow finally stopping without sticking to the road - high
Go to China and securing orders - high
Wife being pissed at you for going -low
Economy tanking globally - a big damn low
Daughter making principles list - damn nice high
Finding out there is a “mean girl” clique in 5th grade -low
Developing new revenue streams - high
Bank getting shitty with credit lines - low
Buying Wachovia stock at $8 per share - high
It opening in the following Monday at $0. 27 per share low
Young’un going on a sleepover - high
Taking the wife out for oysters and beer - high?
I think I’ll have 2 pecks of steamed oysters and 4 beers. Here is a snow picture from this morning.
Flat dumb bell press: 4x85x6
Barbell floor press: 205x6, 225x6, 235x5, 235x3
Speed Bench 3x205x4 15 sec pause x4 205x4 15 sec pause x3
Dumbbell rows in the roman chair thingy: 4x40x6
Barbell complexes: 6x85x5
Treadmill interval: 20 minutes
Met the work/gym spouse for the morning workout. I upped my working weight on the floor press. You can see 235 was a" bridge too far" I did the speed bench on the regular bench instead of the smith. I used 70% of my max, and rolled a towel up to mimic a board. I wanted to do lockouts but the asshat( as Cappy calls them) who bitched about me dropping the 85’s came in. He occupied the Smith and prefered not to have anyone work in. The thought “6:15 in the morning and you want to be an asshole?” ran thru my mind. Briefly I wanted to…well never mind.
The complexes are really cranking my heart rate after each set. Decided to push myself with an extra set. Finished up with 20 minutes on the treadmill with intervals.
The complexes seem to be working. They are challenging. Even after 2 pecks of oysters, a half pound of jumbo lump crabmeat and 3 Natural Lights the scale dial seems to be moving downward. (my fingers are crossed)
The next few weeks will tell the tale of the tape. My parents have a 49th anniversary gathering tonight. Thanksgiving at the beach next week and it seems the wife’s family has a gathering every 3rd day in December, I’ll be watching what I eat very closely!
The complexes seem to be working. They are challenging. Even after 2 pecks of oysters, a half pound of jumbo lump crabmeat and 3 Natural Lights the scale dial seems to be moving downward.
Met the work/gym spouse for the morning workout. I upped my working weight on the floor press. You can see 235 was a" bridge too far" I did the speed bench on the regular bench instead of the smith. I used 70% of my max, and rolled a towel up to mimic a board. I wanted to do lockouts but the asshat( as Cappy calls them) who bitched about me dropping the 85’s came in. He occupied the Smith and prefered not to have anyone work in. The thought “6:15 in the morning and you want to be an asshole?” ran thru my mind. Briefly I wanted to…well never mind.[/quote]
OK Willy. Time to drop that asshat! WTF? Nobody else in sight and he wants to call dibs on the Smith machine? Well, personally … I wouldn’t be caught dead fighting over a Smith machine. But hey, that’s me …
[quote]j_willy3 wrote:
The next few weeks will tell the tale of the tape. My parents have a 49th anniversary gathering tonight. Thanksgiving at the beach next week and it seems the wife’s family has a gathering every 3rd day in December, I’ll be watching what I eat very closely![/quote]
Oh boy! I sure as hell don’t wanna be you! Better to be me: No anniversary parties to attend and no other family temptations. Kiss it up to God and let whatever will be, be. You only live once my friend!
PS. I am SO counting on your food report over the next couple of days. Between you and Hel I figure I can live vicariously enough to last me 'till the New Year!
Flat dumb bell press: 4x85x6
Barbell floor press: 205x6, 225x6, 235x5, 235x3
Speed Bench 3x205x4 15 sec pause x4 205x4 15 sec pause x3
Dumbbell rows in the roman chair thingy: 4x40x6
Barbell complexes: 6x85x5
Treadmill interval: 20 minutes
Met the work/gym spouse for the morning workout. I upped my working weight on the floor press. You can see 235 was a" bridge too far" I did the speed bench on the regular bench instead of the smith. I used 70% of my max, and rolled a towel up to mimic a board. I wanted to do lockouts but the asshat( as Cappy calls them) who bitched about me dropping the 85’s came in. He occupied the Smith and prefered not to have anyone work in. The thought “6:15 in the morning and you want to be an asshole?” ran thru my mind. Briefly I wanted to…well never mind.
The complexes are really cranking my heart rate after each set. Decided to push myself with an extra set. Finished up with 20 minutes on the treadmill with intervals.
The complexes seem to be working. They are challenging. Even after 2 pecks of oysters, a half pound of jumbo lump crabmeat and 3 Natural Lights the scale dial seems to be moving downward. (my fingers are crossed)
The next few weeks will tell the tale of the tape. My parents have a 49th anniversary gathering tonight. Thanksgiving at the beach next week and it seems the wife’s family has a gathering every 3rd day in December, I’ll be watching what I eat very closely![/quote]
Great sessions here J! Glad to see that you survived the trip to the far east. You did alot better than I did on keeping up with the training. I do wonder if doing both complexes and treadmill intervals in the same session might end up being too much of a good thing…
A question on the “Flat DB press”: I’ve the flat press mentioned before but don’t really know what is meant by “flat”. Just no arch for the back or something else?
I say use of deadly force is authorized. Take him out with extreme prejudice. Ok, at least wedgy him when he’s in the middle of a rep. Your work outs are looking great in spite of the distractions.
My whole, large, family is gearing up for our annual eat-a-thon. Starts on Thanksgiving an goes to about 2 Jan. Wife brough home 3 bags of yukon gold potatoes today for making mashed taters for the Thanksgiving feed.
[quote]hel320 wrote:
I say use of deadly force is authorized. Take him out with extreme prejudice. Ok, at least wedgy him when he’s in the middle of a rep. Your work outs are looking great in spite of the distractions.
My whole, large, family is gearing up for our annual eat-a-thon. Starts on Thanksgiving an goes to about 2 Jan. Wife brough home 3 bags of yukon gold potatoes today for making mashed taters for the Thanksgiving feed. [/quote]
I once had someone decide that I had disrespected them, so they stayed on the machine I was waiting for during my entire work-out time (the place had a track that passed it, etc.).
What they did not know was that there was another machine just like it (just not as much weight) across the way, so I did my reps and then kept on the track, or coming by to keep them moving.
They were bedbound for a week recovering from what they did to themselves.
But I hate people who decide to hog stations, equipment or machines. We don’t have any of that going on at our community center (though I went to the big, fancy one to check it out during a soccer game, no free weights at all there.
We have a lot, probably ten 45 lb plates, another ten 35s another 8 25s and enough 2.5 plates to make a real weight. Dumb bells to over 100 lbs. I’m glad I never tried to workout at the mothership location.).
Cappy- The S.O.B or the Smith isnt worth dibs. We have no power rack, but for me it was WTF dipshit, I’ll do my lockouts another time. For installment 1 we made a fabulous seafood stew with rockfish, shrimp, clams, mussles and lobster meat topped with crabmeat. We also had a shrimp and lobster bisque.
Soldog-- I was doing dumb bell presses on a flat bench, I never have been able to get a good arch in my back…dammit to hell!!
Hel-- This cat aint worth dropping. Shit the clean up would be too damn messy for a guy that does incline presses with the 15 lb dumb bells. I’ll just roll my eyes and drop the soon to be 90 pounders to piss him off.
E-- As you know well…some times assholes get whats coming to them!
Dips: 5xbw+50x5, 5xbw
JM Press in the Smith 4x185x8
Barbell complex: 4x85x5
Treadmill interval: 20 minutes
I’m going to have to cut the weight back on my dips for a while. The last 2 weeks during my weighted dips my right shoulder hurt like hell. I didn’t get the triceps workout I have been getting in the past. Usually they are fried at the end of the session. So I guess my shoulder is saying de-load.
Maybe I’ll take this week and concentrate on the complexes, squats and treadmill. Next week I can hit back hard again and back off some weight.
There is a wise lady that told me to the effect, “Hey you over grown galute, don’t pile weight on for weight’s sake and then so a shitty poor form rep!” I caught I was doing that with the dips today. So I need to go look at my body of work and re-think things. Plus as everybody says, your body is like EF Hutton of old (not today’s EF Hutton, or any bank!) “When it talks, listen!”
