I don’t know how much fat I burned but I damn sure did some sweating! I’m on a renewed effort to jump start the weight loss. That’s why I’m going to do the 20 rep squat thing. It really got the old ticker going, the interval finished it all up. I was worn out. Hopefully I can jump start the weight loss and increase the conditioning. I have been hovering in the 230 lb range for a while. I think I need a dose of increased activity.
JW’s observation of the day: Inside some of us is a thin person struggling to get out, but he/she can usually be sedated with a few pieces of chocolate cake.
Bench with bands
(warm up sets): Bar x10, 115x5, 135x5
Wide grip working set: 3x185x3
Medium grip working set: 3x185x3
Close grip working set: 2x165x3
Rear delt raise: 3x25x12
1 arm Tate press: 3x35x8
Typical upper body night. Mediocre training, shoulder hurts like hell. I should be used to it I guess. Still I worked out a lot of stress. My guys think I’m crazy as hell. We are beginning to saw logs imported from Africa. Got my first container in today. 10 more coming this week. If I don’t watch out I’ll be a Chet Holmes XM Radio commercial.
JW’s daily reflection courtesy of Groucho Marx: Just give me a comfortable couch,a dog,a good book,and a woman. If the dog goes somewhere and reads the book,I might have a little fun.
Bench with bands
(warm up sets): Bar x10, 115x5, 135x5
Wide grip working set: 3x185x3
Medium grip working set: 3x185x3
Close grip working set: 2x165x3
Rear delt raise: 3x25x12
1 arm Tate press: 3x35x8
Typical upper body night. Mediocre training, shoulder hurts like hell. I should be used to it I guess. Still I worked out a lot of stress. My guys think I’m crazy as hell. We are beginning to saw logs imported from Africa. Got my first container in today. 10 more coming this week. If I don’t watch out I’ll be a Chet Holmes XM Radio commercial.
JW’s daily reflection courtesy of Groucho Marx: Just give me a comfortable couch,a dog,a good book,and a woman. If the dog goes somewhere and reads the book,I might have a little fun.[/quote]
sawin’ wood is sawin’ wood - doesn’t matter where it comes from does it?
Are you still doing shoulder rehab stuff? Cause keeping at it long term does help…
Yeah, the chocolate cake does it to my thin person too. It won’t be long, but someday you are going to wake up and realize you are incredibly fit and strong, and that even so, where you are at is only a step along the way. Keep working hard. (One of the things they told us when we turned 50. I hope they don’t erase my memory for telling you this.)
Thursday morning workout
Squats in the Smith: 115x20, 135x10, 2x185x5, 3x225x5
Decline leg raises: sets of 20, 17, and 14
Isometric Ab rubber band twisty things. 6 for 20 seconds
Treadmill interval: 20 minutes
More conditioning. I’m being a bit more anal about getting the cardio work in. Still I hate every second of cardio training. It is a necessary evil. It’s just another boring workout to document.
Looks like the local High School Baseball team is playing for another State Championship. This little community has a rich tradition, dating back to the days of Jim Hunter. I guess I’ll go watch the neighbor’s kid play. He is a freshman catcher so all he does is warm up the pitchers, but its cool he gets to play for the NC 1A Championship Oh, here is another non weightlifting photo. My first logs from Gabon.
JWâ??s Random silliness of the day: I want to work at an unemployment office because even if they fire you, they still have to pay you.
Shrugs in the Smith: 135x10, 205x10, 3x265x8
Croc rows: 4x85x8
Seated rows: 180x10, 3x270x8
Straight bar triceps extensions: 65x15, 3x85x8
Kind of a free style night. The Zumba lady was in the other room carrying on. The other weightlifter dudes all decided she was the one in the gym doing steroids.
JW’s nightly nonsenseical question of life: Why do psychics have to ask you for your name?
YTWL shoulder warm up
Squat in the smith: 115x20
Tourtureplexes: 5 sets 7 reps
Treadmill interval: 20 minutes
Itâ??s just another Friday morning. As stated earlier I am starting out with a 20 rep squat before the complexes. Going to increase the weight on the big bar soon. By interval time I was sweating like the proverbial lady of the evening in churchâ?¦
We had an eclectic bunch in this morning. Cabinet Boy was doing half squats in the Smith supersetted with the MP machine. Painter Dude was supersetting bench presses with calves. There was Boxer Guy hitting on the heavy bag with his cell phone ringing every 30 seconds at 5 a.m. He then proceeded to text his way thru his treadmill walk. JW was huffing and puffing thru his gobbledygook workout (HA… WOW going 3rd person) and Red Head Rescue Cat was trotting on the treadmill too.
JW’s Friday thought for the day(which may apply to JW): Light travels faster than sound. This is why some people appear bright until you hear them speak.
Thanks KMC, I dont know if it iss a plan or not, or even if it’s being effective. But I do sweat like hell!!
Unfortunately we dont have any pellet plants that can use our by-products. BUT if you encourage ANYONE to buy a piece od solid hardwood furniture, made of American hardwoods would help. A rising tide raises all ships!!
YTWL Shoulder warm up: 5 lbs
Squat in the smith eye opener: 115x20
Front raise in the Smith: 4x135x8
Chest supported dumbbell rows: 35x10, 4x45x10
Lat pull downs: 4x130x8
Face pulls: 4x55x12
Curl and press: 4x75x8
Treadmill interval: 20 minutes
I am using too much weight on the front raises, My weak pansy ass, sore left shoulder isn’t doing the work of my right. I’ll drop that back. Forgot to do rear delt raises. I need to plan my workouts better. I am switching to a dumbbell chest row for a while. I’m lazy. I didn’t feel like building a structure out of aerobic steps to use a barbell.
I have a busy day today. The young’un has a ballet recital this afternoon. Then the local high school baseball is playing the championship game for the North Carolina 1A high school baseball title. The series is split at 1 apiece. Tonight they play at home for all the marbles. The neighbor’s kid is a freshman catcher on the team. I’ll go watch him warm the pitcher up between innings! All in all it will be a good, late spring Saturday in rural NC.
JW’s Saturday surmises: Between 15 and 70 a man is like Iraq - ruled by a dick.
I wanted to do something different today. Started with dumbbell presses. Then for some reason I forgot how to read numbers at 5:am. Went to the rack to pick up 70 pounders, and got a 60 and a 70 out of the rack… Sometimes I wonder about me! I was happy with the floor press volume, and my shoulder wasn’t hurting too badly. Smith inclines feel like such a weenie exercise. I don’t know why I put them in, other than its been a while since I have done any incline work.
In other news, the local baseball team lost their series. They are the 1 A runner ups. No small feat. My daughter had her ballet recital yesterday. I’m all cultured up for this week. Her voice recital is next week. Her rat terrier is trying like hell to chase the squirrels. The squirrels are bigger than he his. My wife is on the warpath, Lord knows what I have done, It may have to do with getting a bit happy with the weed eater Friday, and some of her flowers are slightly mauled… Maybe I’ll go for a Harley ride…
JW’s words on idiotdom: It is hard to understand how a cemetery raised its burial cost and blamed it on the cost of living.
Willy, Dan John has a lot of great ideas. Look for Dan John articles at this site and danjohn.org. Both have great stuff. The more I read his articles the more I like his ideas.
YTWL shoulder warm up : 5 lbs
Squat in the Smith: 20x115
Tortureplex: 5 sets 7 reps
Treadmill interval: 20 minutes
I raised the we weight on the ‘big’ bar to 135. I’m doing a 135 stiff leg deadlift, high pull, and bent row. I still use 70 lbs on the OHP and squat. My fucking shoulder still hurts. Ran an interval. I was still sweating 2 ½ hours later
JW’s 31 observations of living thru the eye of a Cat 2 storm named Isabel:
1.Coffee and frozen pizzas can be made on a BBQ grill.
2. No matter how many times you flick the switch, lights don’t work without electricity.
3. My car gets 23.21675 miles per gallon, EXACTLY (you can ask the people in line who helped me push it).
4. Kids can survive 4 days or longer without a video game controller in their hand.
5. He who has the biggest generator wins.
6. Women can actually survive without doing their hair – you just wish they weren’t around you.
7. A new method of non-lethal torture – cold showers
8. Dominion North Carolina Power and NCDOT are the same company – not really, but their abilities to plan are strikingly similar.
9. There are a lot more stars in the sky than most people thought.
10. TV is an addiction and the withdrawal symptoms are painful.
11. A 7 lb bag of ice will chill six 12-oz Rolling Rock’s to a drinkable temperature in 11 minutes, and still keep a 14 pound turkey frozen for 8 more hours.
12. There are a lot of damn trees around here.
13. Flood plain drawings on some mortgage documents were seriously wrong.
14. Contrary to most Eastern North Carolinians’ beliefs, speed limits on roads without traffic lights does not increase.
15. Aluminum siding, while aesthetically pleasing, is definitely not required.
16. Just because you’re 45 doesn’t mean you can stay out as late as you want. At least that’s what the NCHP said during a curfew stop.
17. Crickets can increase their volume to overcome the sound of 14 generators.
18. People will get into a line that has already formed without having any idea what the line is for.
19. When required, a Lincoln Continental will float; it doesn’t steer well, but it floats just the same.
20. Some things do keep the mailman from his appointed rounds.
21. Cell phones work when land lines are down, but only as long as the battery remains charged.
22. 27 of your neighbors are fed from a different transformer than you, and they are quick to point that out!
23, Hampers can only contain a certain amount of clothes
24. If I had a store that sold only ice, chain saws, gas and generators…I’d be rich.
25. Price of peanut butter and bread rises 200% in a storm
26. Your waterfront property can quickly become someone else’s fishing hole.
27. Tree service companies are underappreciated
28. I learned what happens when you make fun of another state’s blackout.
29. MATH 101: 30 days in month, minus 6 days without power equals 30% higher electric bill
30. Drywall is a compound word, take away the 'dry" part and its worthless.
31. I can walk a lot farther than I thought.
[quote]ecogenx wrote:
Willy, Dan John has a lot of great ideas. Look for Dan John articles at this site and danjohn.org. Both have great stuff. The more I read his articles the more I like his ideas. [/quote]
YTWL shoulder warm up : 5 lbs
Squat in the Smith: 20x115
Tortureplex: 5 sets 7 reps
Treadmill interval: 20 minutes
I raised the we weight on the ‘big’ bar to 135. I’m doing a 135 stiff leg deadlift, high pull, and bent row. I still use 70 lbs on the OHP and squat. My fucking shoulder still hurts. Ran an interval. I was still sweating 2 Ã?½ hours later
[/quote]
I almost hate to say it J, but you need to consider dropping the OHP and heavier bench stuff to give that shoulder a chance. If anything bugs it - stop or drop the weight until it doesn’t hurt. Lower weights and high reps work to help the rehab.
