Good to read you’re finding your lifting groove again. Great totureplexes! You’ve coined a new lifting term.
Tuesday morning workout
Squats in the Smith: 2x135x10, 2x205x8, 2x225x6
Decline leg raises: sets of 25, 19, 15, and 11
Not much to report. Just trying to get back in a routine. Next week I’ll probably get back to zerchers.
I almost should have stayed in Asia. It seems like everything that could go wrong did go wrong. WOW was yesterday a busy day. It was a welcome trip to the gym this morning to work off some left over stress from yesterday. Back in the grind today!
JW’s morning admittance: My mind works like lightning. One brilliant flash and it is gone.
Hope your feelin’ better bro… I like those “tortureplexes”… lol!
Wednesday morning workout.
Tortureplexes: 4 sets using 2 barbells, one 115 lbs the other 75lbs
Tweaked my back on the 4th set. I passed on the cardio. But I have to get back in the saddle on all that stuff. I gained 5 lbs during my trip. Apparently the all beer, dog, snake, turtle and eel diet definitely doesn?t make you lose weight like I had thought…
Going to the gym tonight. I think I’m going to do some benching and a few push exercises. Tomorrow I’ll do some pulls for the upperbody.
JW?s Wednesday wondering of whimsy: I saw a woman wearing a sweatshirt with “Guess” on it. So I said “Implants?” She hit me.
Wednesday night workout
Bench Press: 135x12, 205x6, 225x4, 245x1, 225x5, 225x4, 185x8
Pec Deck: 120x15, 140x12, 150x8, 150x5
Barbell curl and press: 45x15, 2x65x10, 65x6
Triceps straight bar pushdowns: 65x20, 65x15, 65x11
Slipped out for an evening workout. It was fun. I was a little disappointed with my benching. Still have some shoulder pain. I guess I need to ‘figger’ something out with them.
I really need to take the time to rework my training and refocus my strength goals. 3 days of ‘firefighting’ at work has made that hard!
JW’s evening erratic exclamation: I said…Let’s go out and have some fun tonight. The wife replied…Okay, but if you get home before I do, leave the hallway light on.
Shoulder Rotational Stretch, Dynamic Flexibility Exercise - YouTube pressing
good weight and volume nothing to be diapointed about!
We all need to do stuff like this,
I can not pimp it enough.
ytwl
broomstick dislocations.
kmc
[quote]kmcnyc wrote:
Shoulder Rotational Stretch, Dynamic Flexibility Exercise - YouTube pressing
good weight and volume nothing to be diapointed about!
We all need to do stuff like this,
I can not pimp it enough.
ytwl
broomstick dislocations.
kmc[/quote]
Thanks Kmc. I’ll be putting this stuff in ASAP
Thursday morning workout:
Squats in the Smith: 135x10, 2x205x5, 2x245x5
Decline leg raises: sets of 20, 17, 14
Treadmill walk: 20 minutes
I offered to buy the gym owner a power rack in exchange for a membership. No news is bad news, dammit! The nearest weightlifter gym is 25 miles in the wrong ass direction. Oh well I’ll be stuck being a fitness girly man in a weight lifters wannabe body!
Nothing special today with the squats. Going back in tonite for pull work on the upper and lower back It’s ballet night and no one is home anyway.
JW?s Thursday Testament : You should never say anything to a woman that even remotely suggests you think she’s pregnant unless you can see an actual baby emerging from her at that moment.
[quote]j_willy3 wrote:
I offered to buy the gym owner a power rack in exchange for a membership. No news is bad news, dammit! The nearest weightlifter gym is 25 miles in the wrong ass direction. Oh well I’ll be stuck being a fitness girly man in a weight lifters wannabe body!
[/quote]
Hey JW - any chance you could setup a power rack at work? maybe get some of the mill workers interested?
[quote]soldog wrote:
j_willy3 wrote:
I offered to buy the gym owner a power rack in exchange for a membership. No news is bad news, dammit! The nearest weightlifter gym is 25 miles in the wrong ass direction. Oh well I’ll be stuck being a fitness girly man in a weight lifters wannabe body!
Hey JW - any chance you could setup a power rack at work? maybe get some of the mill workers interested?[/quote]
Oh hell yeah! When I moved from Seattle to San Francisco for a new job I managed to convince my boss to let me set up my power rack and weight set (which I had dragged with me) at work. Pretty soon most of the guys were using it before or after their shift.
I don’t think anyone was thinking of liability problems as they should have been though.
Thursday evening workout
YTWL shoulder warm up
Front raise in the Smith: 95x5, 2x115x10, 115x8
Plank dumbbell rows: 40x10, 2x50x8
Reverse grip bent row: 95x10, 3x115x10
Cable cross pulls: 4 x45x8
HOLY SHIT, I’LL BE DAMNED!!! The YTWL warm up is a freaking miracle!! My shoulders loosened up and 2 hours after the workout there is no pain. I never would have imagined!! I’m excited about the bench workouts this weekend and next week.
Tried some different stuff tonight… Need to do some research and build a real upper back workout. Wanted to shake the old back up tonite, and see if I could generate DOMS. I’ll find out about 4:30 this morning!
JW’s mental meanderings: How come we choose from just two people to run for president and 50 for Miss America?
[quote]soldog wrote:
j_willy3 wrote:
I offered to buy the gym owner a power rack in exchange for a membership. No news is bad news, dammit! The nearest weightlifter gym is 25 miles in the wrong ass direction. Oh well I’ll be stuck being a fitness girly man in a weight lifters wannabe body!
Hey JW - any chance you could setup a power rack at work? maybe get some of the mill workers interested?[/quote]
I would love to build a little gym at the plant. I need to put up a little engineered building. We could build some awesome benches and power racks. Oh well… maybe one day!
[quote]j_willy3 wrote:
soldog wrote:
j_willy3 wrote:
I offered to buy the gym owner a power rack in exchange for a membership. No news is bad news, dammit! The nearest weightlifter gym is 25 miles in the wrong ass direction. Oh well I’ll be stuck being a fitness girly man in a weight lifters wannabe body!
Hey JW - any chance you could setup a power rack at work? maybe get some of the mill workers interested?
I would love to build a little gym at the plant. I need to put up a little engineered building. We could build some awesome benches and power racks. Oh well… maybe one day![/quote]
Hell - any old room with a concrete floor would do the job!
and you could call it a new employee benefit!
Friday Morning workout
YTWL shoulder warm up
Tortureplexes: 5 sets 5 reps, 115# barbell and 75# barbell
Treadmill walk: 20 minutes
I’m getting the cardio back in the regular conditioning program. I still can?t get over how the YTWL warm up reduces my nagging shoulder pain. Tortureplexes did their job, I was used at by 5:40 am.
JW’s Friday observation during the midst of Hurricane Isabell a few years ago: A 7 lb bag of ice will chill six 12-oz Budweiser’s to a drinkable temperature in 11 minutes, and still keep a 14 pound turkey frozen for 8 more hours.
I scoffed at the ytwl then started using it,
no more cracks… yeah I still get some pain but its greatly subsided…
torture plexes sounding good!!
how is your grip strength that early?
mins is non functional till say 10 am or 11am.
kmc
[quote]kmcnyc wrote:
I scoffed at the ytwl then started using it,
no more cracks… yeah I still get some pain but its greatly subsided…
torture plexes sounding good!!
how is your grip strength that early?
mins is non functional till say 10 am or 11am.
kmc[/quote]
I dont have issues with morning grip strength, kmc. I just get up and go.
Glad the shoulders are feelin’ better brother… gonna try your theory out this afternoon with some brews… mmmm
[quote]j_willy3 wrote:
kmcnyc wrote:
I scoffed at the ytwl then started using it,
no more cracks… yeah I still get some pain but its greatly subsided…
torture plexes sounding good!!
how is your grip strength that early?
mins is non functional till say 10 am or 11am.
kmc
I dont have issues with morning grip strength, kmc. I just get up and go.[/quote]
that is good, I used to run in the morining as a college jock-
Im not a morning person, by any stretch, but I cant do deadlifts
big rows, clean etc in the moring.
hmm
kmc
Saturday morning workout
YTWL shoulder warm up
Front Raises in the Smith: 115x10, 3x145x8
Dumbbell Rows: 4x65x8
Lat Pull downs: 4x130x8
Face pulls:4x40x15
Chest supported rows: 115x10, 2x135x8, 135x7, 135x6
Average workout today. YTWL?s are a Godsend!! My shoulders seem to feel much better. I didn’t treadmill it this morning I was hungry as hell and needed to get to work. I’m going to try to increase some of the volume next time. Plus I really need to do some reading to tune things up.
Going to take the daughter to the beach today and visit the parents. The wife is having a ‘moment’ and quite honestly we all need a break… Some of us way longer than others!
JW’s Saturday Mumbling: Every time I would walk into a singles bar I could hear Mom’s wise words: “Don’t pick that up, you don’t know where it’s been!”
[quote]j_willy3 wrote:
JW’s Saturday Mumbling: Every time I would walk into a singles bar I could hear Mom’s wise words: “Don’t pick that up, you don’t know where it’s been!”
[/quote]
LMAO, that is hilarious. You have a very wise Mother!
I really like hearing how the shoukder stretchs are working wonders for you. I have also started them only I use a waist belt from a housecoat. I found it easier wrapping the ends around my hand was easier than gripping the broom.