Very sorry to hear about your lose. Your giving me a complex with your complexes(?). Guess I’m going to have to try them at least once. Let’s see. Sit up from bench, stand up from bench, walk away from bench,1. Reverse and repeat,2. That should get me started. BTW, looks like your squats are going up pretty good.
Wednesday morning workout
Barbell Complex: 55x10, 6x105x6
Treadmill interval: 20 minutes
Raised the weights and reps. 10 lbs and some increased intensity worked the crap out of me!
We had about and inch of snow this morning at the house. None here at the plant. Order has returned to the universe. All the snow was to the north and west of the coast. Here to the south and closer to the water it was more like a heavy frost. My daughter is a happy young’un. School was canceled for her today. It’s good she isn’t jaded by winter like me!
Sorry to hear about your friend at work. Those squats are terrific willy, your workouts are looking great. My kids would scream if they heard school was cancelled for an inch of snow. 
[quote]daddyzombie wrote:
Sorry to hear about your friend at work. Those squats are terrific willy, your workouts are looking great. My kids would scream if they heard school was cancelled for an inch of snow. :-)[/quote]
HAHAHA I know. Life as we know it stops after the first 8 snowflakes down here.
Snow here today and now most of it is gone. I’m so disappointed
Sorry to hear about your friend. Amazing how quick some can go with cancer, while others have years such as Kay Yow. Snow removal equipment in much of NC consists of a pickup with a 6 ft long 2x10 attached to the front and a box of rock salt! A couple of years ago we had a couple of inches that started around lunch time, everybody bailed from work and school at the same time, it all froze to solid ice on the roads, and the traffic jams were so bad, some had to sleep in their cars all night!
My sympathies to you about the loss of your friend.
Your training is rocken well!
Had to go out on a sales trip. Damn I missed the gym! Complexes tomorrow
Friday Morning workout:
Barbell Complex: 55x10, 4x105x6
Treadmill Interval: 12 minutes
Saturday morning workout
Bench press: 135x10, 205x7, 245x5, 265x2, 275x1, 230x8
Decline dumbbell press: 70x10, 2x70x8, 70x5
Wide grip Incline: 135x8, 2x145x6
CGP in the Smith 135x10, 2x185x8, 195x5
Treadmill interval: 20 minutes
I had a pretty good bench day this morning. I forgot to take my Aleve at bed time last night and the shoulder started hurting. Once again I slept on it wrong. IT was nice to get the 275. The second rep died off about 3 inches off my chest. Dammit to hell! All and all I moved some kinda heavy weights around and left the gym pretty happy.
Complexes were a chore Friday. The riding in the car for 15 hours really took it’s toll. I barely made my rep count or set count. I had to give up on the treadmill in the middle of my interval.
I then spent all day with my dad and brother in the banker’s inquisition. It wasn’t as bad as the Spanish inquisition, but only because they came to our office and didn’t bring the racks, chains and other torture gear. HHHHMMM the brought our balance sheet. Maybe it was torture gear!
- Bench 135x5; 185x5; 2 sets 205x5 Just upped to 205 Sunday a week ago.
- Bench press: 135x10, 205x7, 245x5, 265x2, 275x1, 230x8
#1 = First bench workout you posted here
#2 = Bench workout you just did
That there is called damn good progress. Keep it up, you’re inspiring a lot of people.
BTW, with the current state of the economy not sure if bankercide would be considered a crime
[quote]hel320 wrote:
- Bench 135x5; 185x5; 2 sets 205x5 Just upped to 205 Sunday a week ago.
- Bench press: 135x10, 205x7, 245x5, 265x2, 275x1, 230x8
#1 = First bench workout you posted here
#2 = Bench workout you just did
That there is called damn good progress. Keep it up, you’re inspiring a lot of people.
BTW, with the current state of the economy not sure if bankercide would be considered a crime[/quote]
Thanks for doing the comparison Hel!
J - I agree that’s damn good progress. May I do the same over the next 6 months.
Sunday Morning workout:
OHP: 115x10, 2x135x8, 135x5
T-Bar Rows: 4x145x8
Lat Pull-downs: 2x130x10, 2x140x8
Front dumbbell lat raise: 3x20x10, 25x7
Chest supported row: 4x115x8
Treadmill Interval: 20 minutes.
My ass is kicked… First thing on a Sunday morning! OHP’s were pretty easy. In another few weeks I can bump them up. I didn’t push real hard on the rows and pull downs I dropped off the weight a bunch in the pull downs for a greater range of motion. 25 lbs is about the max my weak ass left side can handle on the lat raises. I’m glad Skid showed the way on the chest supported rows.
Thanks to both hel and soldog. I’m pretty happy with the progress I am making in getting my health under control as well as my strength gains.
I’m off the the the mountains to speak in front of a couple of classes at the B-School I attended all those years ago. I impart no wisdom to these students, but I do tell a bunch of lame ass jokes. Still the facility invites me back. It’s funny they didn’t check my transcripts apparently. If they had I’d never get on campus!
The bad thing is I’ll miss a workout. I hate it when that happens!
[quote]hel320 wrote:
- Bench 135x5; 185x5; 2 sets 205x5 Just upped to 205 Sunday a week ago.
- Bench press: 135x10, 205x7, 245x5, 265x2, 275x1, 230x8
#1 = First bench workout you posted here
#2 = Bench workout you just did
That there is called damn good progress. Keep it up, you’re inspiring a lot of people.
BTW, with the current state of the economy not sure if bankercide would be considered a crime[/quote]
HELL YES! Nice going Willy, have a safe trip.
Great benching!You have made awesome progress and there is more to come.300 will fall soon.
Great progress JW. Getting stronger and losing weight at the same time is damn near impossible but you’re doing it.
Thanks DZ, hel, Eco, Jimmy,and soldog. Hopefully the 300 will fall in relatively short order. I can only imagine what I could do if I had a real focused regime to follow.
Tuesday morning workout
Squat in the Smith machine: 135x10, 185x5, 205x5, 225x0
Tweaked something in the middle of my back getting under 225. It hurt like hell and I stopped. Damn I could barely unload the bar! It really pissed me off.
I spent all day Monday lecturing at the B-School. I was loud, obnoxious, politically incorrect and the students asked lots of questions. I was able to have lunch with a mentor of mine the former AD at the University. While the 5 hour trip home was long it was quite rewarding. UNTIL I tweaked my back!
I have another day trip tomorrow so no training. Hopefully I can squat again on Thursday.
thats a great Bench PR nice work…
kmc
Hope the back feels better by Thursday. Ask skid or someone else knowledgeable about the best way to squat in the smith machine. Is it feet out in front of you or directly under?? One position may be easier on the back.
Wednesday morning workout:
Barbell complex 5x85x10
Treadmill Interval: 15 minutes
I couldn’t stay away, not for a day. My back is a little sore, but not like yesterday. I lowered the weight and increased the reps. There was no soreness or stiffness. In fact it was probably the most trying complex workout I have had in a long time! Granted I like the heavier weights better!
Treadmill is the treadmill. I just hate cardio!
Dan John just wrote a good article on complexes how to program them
I think I am going to do some today…
I played with smith machine front squats- they seemed to work out a little better
but I did have to spend a good bit of time playing with foot position and how my knew track.
I think a frog stance or a plie stance
with light weight might be best for smith machine
squats.
kmc