Friday morning workout
Barbell complex: 55x10, 2x95x6, 2x105x5
Treadmill interval: 20 minutes
I bumped the weight up on the complex. I felt like I needed a challenge. I got just that, and it whipped my ass. The treadmill put the icing on the cake I am used up!
Bench day in the morning. I’m a typical muscle head I guess. I really enjoy benching, even if I bench pansy weights! HA-HA
remember, your bench press numbers are the measure of your masculinity 
[quote]mjnewland wrote:
remember, your bench press numbers are the measure of your masculinity 8-)[/quote]
That explains why I often answer “unsure” on applications when they ask for gender.
Saturday morning workout
Bench Press: 135x10, 205x8, 225x8, 245x6, 255x3, 230x6
Decline dumbbell presses: 70x12, 2x70x8, 70x4
Incline Barbell press: 135x10
Incline barbell press (wide grip): 145x8, 145x6, 145x3
CGP in the smith with a rolled towel: 135x12, 185x8, 2x205x 5
Treadmill interval: 20 minutes
Wow!! Its the first time in weeks my shoulder wasn’t sore when I was benching. I think I may have finally changed how I was sleeping on it. 255 felt good and reasonably light. For shits and grins I went to a wide grip on the inclines. That really felt interesting. Don’t know what it will do specifically but I’ll hang with it a while.
I’m going to cut some boards for board presses and order some bands. I want to work some of that training in.
Cardio is cardio. I hate it! However I begrudgingly admit that cardio work is becoming much easier. Damn that hurt!!
Great workout Willy. Good to hear the shoulder is feeling better. You love cardio just admit it.
I think I have to agree with Carl
on the Bench- I guess my masculinity is
questionable 
good work and if cardio is getting easier
then its working
kmc
Good workout. Now that’s what I like to hear. Guess it won’t be no problem for you finding the lumber to make the boards with.
Nice work on the bench willy.
You’re more of a man than I JW.
HAHA Thanks for the kind words, all. I’m working to get those numbers up and some other numbers down for sure!
Sunday morning workout
Standing OH Press: 55x10, 115x10, 135x8, 145x5, 145 miss
T-bar rows: 135x10, 155x8, 155x5
Lat pull downs: 3x130x8, 130x4
Dumbbell front lateral raises: 20x10, 20x8, 20x10
Chest supported rows: 3x115x8, 115x4
Treadmill interval 20 minutes.
I just hate I missed the final set of OHP’s. That kind of set the tone for this morning. I lowered the Lat pull downs weight. I wasn’t getting a good range of motion. I think I finally have the technique right on these front lateral raises. 20 lbs sure kicks my ass.
Cardio is easier, I hate it none the less. Must have something to do with my running during my football years. I never understood why I needed to run much farther than 7 yards as and O-lineman!
Hope y’all have a nice Super bowl Sunday
[quote]j_willy3 wrote:
Cardio is easier, I hate it none the less.[/quote]
I’ve come to the same conclusion, Willy! It’s quite the paradox, isn’t it? I’ve been doing cardio for 30 years now and I still don’t like it. It’s not my forte and if I didn’t have to do it I would drop it in a NY minute. I can let everything else slide for a couple of weeks, but if I even try to do that with cardio the brain starts nagging me. It knows there will be hell to pay if I lose that conditioning. It’s bad enough doing cardio when you’re in great shape … I don’t ever want to have to work back up from scratch again.
Nice bench!
Enjoy the game … I’ll be in the gym!
Cappy
Monday morning workout
Barbell complex: 55x10, 6x95x6
Treadmill interval: 20 minutes
I wanted to raise the weight some, but I’m a little sore from the workout yesterday. I worked on increasing my speed and put a bit more ‘snap’ in the reps. Its funny, these complexes can be like the damn treadmill. Not that I hate them and all, but after a while I get conditioned. I can go them and not even break a sweat. I 'spect its about time raise the weights and reps.
which barbell complex are you doing?
OL
mj, I’m doing high pulls to an ohp; to a back squat, a lunge; to a row. Other times I switch to hang clean, into a front squat, to an ohp, then a backsquat, and a bent row.
It works the crap out of me.
Those complexes are tough. They look easy on paper until you try them.
Tuesday morning workout
Squats in the Smith: 135x10, 205x5x 2x235x5, 265x5, 205x5
Split squat 4x50x5
I added the split squats today. I need to add zerchers. I’m just too fucking lazy now. I guess I’ll get pissed with myself and add it sooner or later.
I had to go to a funeral today. One of our department managers died after being diagnosed with cancer 3 weeks ago. He worked with my family for 15 years, in one of the toughest most demanding departments. He was as strong at 68 as he was at 40. He could still smash the cover off a softball. It’s things like that that make all the effort we put in our health and strength worth while. It puts a new light on keeping the annual checkup appointment!
[quote]j_willy3 wrote:
It’s things like that that make all the effort we put in our health and strength worth while. It puts a new light on keeping the annual checkup appointment![/quote]
TRU DAT!
I think I saw that complex in one of Cosgrove’s articles, and its on my list of stuff to try this year. Is it working for you in terms of fat loss?
OL
[quote]mjnewland wrote:
j_willy3 wrote:
It’s things like that that make all the effort we put in our health and strength worth while. It puts a new light on keeping the annual checkup appointment!
TRU DAT!
I think I saw that complex in one of Cosgrove’s articles, and its on my list of stuff to try this year. Is it working for you in terms of fat loss?
OL
[/quote]
I think so MJ. Yes it helps. I don’t have real solid numbers because I’m just gauging results by eye and the scale. Still my ohp is stronger and my wind is better. Plus I just plain old like lifting better than the treadmill, bike, or elliptical. They are hard as hell but fun.
[quote]j_willy3 wrote:
mjnewland wrote:
j_willy3 wrote:
It’s things like that that make all the effort we put in our health and strength worth while. It puts a new light on keeping the annual checkup appointment!
TRU DAT!
I think I saw that complex in one of Cosgrove’s articles, and its on my list of stuff to try this year. Is it working for you in terms of fat loss?
OL
I think so MJ. Yes it helps. I don’t have real solid numbers because I’m just gauging results by eye and the scale. Still my ohp is stronger and my wind is better. Plus I just plain old like lifting better than the treadmill, bike, or elliptical. They are hard as hell but fun.[/quote]
Yes, there is something about how hard you push yourself RIGHT NOW, not over the next ten minutes or so that is very satisfying.
sorry to hear about your friend
Complexes are not for the weak, although they can make the strong week pretty quickly