With due respect to Lee Haney, we were doing behind the back shrugs in the late 1970’s.
I imagine many of us were.
September 2, 2025
Pre Workout: McCafe’ regular
Start Time: 5:35 AM. End Time: 6:11 AM
Vacuum. 35
Bench Press: 2x12, 1x10
Lat Pulldown/Biceps Curl: 2x12, 1x10
Behind Neck Press: 1x12, 1x10, 1x8
Triceps Push Down: 1x12, 1x10, 1x8
Front Squat: 3x12
Total Reps: 166
Total Time: 36 minutes
I will be back later!
I am back! I woke at 5:00 AM with the alarm. I hate the alarm. I moved yesterday’s session to today. I think had a bad case of hay fever. The wheat and barley is being harvested. There is a boat load of dust. Anyway, I rose early today before it dusted up again. So, the day wait was good. Smart maybe. As usual my upper body felt rather pumped. Though nothing momentous in regards to an increase in any resistance or reps. A typical workout is better then no workout.
I did get to push on through Shelby Foote’s The Civil War. Lee has surrendered. It is that evening. George Meade has just visited Lee at his tent. How interesting it is that a little less than two years previously Lee and Meade had been gripped in a life and death struggle at Gettysburg. Now they are shaking hands and calling each other “Old Friend”. Of course both will only live a few more years. Lee lionized. George Meade’s reputation assaulted by Daniel Sickles for another 35+ years. Mother F*cker… (Sickles)
I hope you all have a great day!
And then life steps in. When I attend religious services I either attend a congregation of Mormons down the road or I attend the Episcopals in Idaho Falls. I discovered this morning (just now) that a fellow I met at the Episcopal Church, a real stand up fellow, was killed (along with his wife) in a car wreck in July. I will leave it at that.
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September 4, 2025
Start Time: 5:09 AM. End Time: 5:34 AM, Total Time: 25:00 mins
Pre Workout: McCafe’ 16 oz
An Stimulator. Mode II. Level 12. 20
Incline Press: 1x12, 1x10, 1x8
Behind Neck Pulldown: 1x12, 1x10, 1x9
Seated Press: 1x10, 1x9, 1x10
Standing Curl: 2x12, 1x10
Squats: 3x10
Total Reps: 154
Total Time: 25 mins
I woke at 4:00 AM. I knew there was no going back to sleep. I made a cup of coffee, and went at it.
It was a good session.
Yesterday my wife saddled the Soloflex and put a session in. She did well. I guess I need to help her keep following up. But nagging does not work.
Hildegard’s session: Bench press, lat pull down/biceps curl, seated press, triceps push down, front squat, crunches.
Well time to get ready for work.
See you Saturday!
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Sept 6, 2025
Start Time: 4:13 AM End Time: 4:38 AM
Pre Workout: McCafe’
Ab Stimulator Mode III Level 10 20 minutes
Dips+25 lbs.: 3,1,1,1 Bodyweight only: 2x5
Haney Shrug: 1x25, 2x20
Up Right Row: 1x12, 1x9, 1x10
Calf Raise: 1x25, 2x20
Neck Work: 2x12, 1x15
Early start. This morning was a bit lack luster. Dips were weak. I am determined to start HIIT on the Airdyne again. I might surprise myself.
Time for eggs!
See you Tuesday!
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I invited my husband to join me in my workout today because he was present when I started. He declined. You can see him sleeping in my log.
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September 8, 2025
HIIT Airdyne.
HR 121
Time: 6:40 minutes
I think I finally embarrassed myself into riding this morning. I did the CAROL bike time: 2:00+:20+2:00+:20+2:00. I topped out at 5.9 level put out.
I am sitting in the dry sauna now.
I finished The Civil War by Shelby Foote. I have started Our Oriental Heritage by Will Durant. I guess it is time to widen my horizons.
See everyone tomorrow.
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September 9, 2025
Guess what is back?
That is correct. The phone camera. By some miracle it is with us.
A good workout. The bench press saw the last set end in myo-reps. That set up the pump for the rest of the upper body. To be honest, I am not sure I see much difference between rest/pause and myo-reps. Except I take less time between reps applying myo-reps as opposed to the 10 seconds or so between rest/pause reps.
Hildegard took a 45 minute “ride” on her stationary bike yesterday afternoon and she then completed a workout just like mine after. She followed up with a 10 minute sauna. She has been diagnosed with osteopetrosis so her resistance training has jumped to the forefront of her fitness routine. She walks around the house with a 20 lbs. vest on. Our GP wants to give her the injections to help treat the situation but our health insurance company has turned down her “pre-authorization” twice. Bastards. Our GP is still working on it.
We received an email yesterday informing the district that the insurance company will no longer be covering the GLP-1 medications. That does not affect me, but I work with 3-4 people who are being treated with it. Too expensive the company says.. I do not know how well the GLP-1s work, but if they do reduce people’s weight who are obese, then in the long run that would appear to be less expensive.
Well, again a good session this morning.
See you Thursday!
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I agree. There is no difference in my mind between rest-pause, myoreps and clusters except perhaps the loading.
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September 11, 2025
Pre Workout: San Francisco Coffee Co.
Total Reps. 143
Total Time. 30 minutes
Vacuum: 1x30
Incline Press: 1x12, 2x10
Behind Neck Pull Down: 2x12, 1x8
Seated Press: 2x11, 1x9
Concentration Curls: 3x8
Squats: 3x8
A good session! A pleasant pump. My hands shake a bit. I swapped out standing curls with concentration curls. It was a nice change. Will Durant’s, Our Oriental Heritage on the Audible. I have arrived in Egypt.
On to Saturday!
Edit: I weighed this morning before I ate breakfast (breakfast burrito: egg, sour cream, sriracha sauce, cheese). I was 198 lbs. I have been hovering between 200 lbs. - 202 lbs. Being under 200 lbs. was a pleasant surprise.
Hildegard has her session tonight, then she is off to Sun Valley to ride a bike trail with her friends. I will be dog sitting. Which is unfortunate because Sun Valley is my favorite place. Oh well.
I could not sleep last night, so I watched Rio Bravo with John Wayne and Dean Martin. Hopefully I can catch a nap this afternoon. Luckily tomorrow is the homecoming parade. We are out at 11:00. Everyone loves a parade, but me. I am going fishing.
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September 13, 2025
No pre workout.
Time: I took my time. No clock today.
Total Reps: 157
Good session. Good pump. I had to drop extra weight on the dips. I reduced from 25 lbs. to 10 lbs. There was a time though. So next week 10 lbs. it is. Between being lax 4-5 years ago, then getting blasted by Corona, it has been a rebuilding project. I do have fore arm muscles again. I think that is what got me going again. One day, post Corona, I realized I had no forearm muscles. I have some now.
I miss read my journal. On set 2 of dead lifts I thought 10 reps were the goal. It was 12. I became a bit miffed so I did 15 on set 3. Time to increase resistance next Progres
Some might notice I did two HIIT sessions this week. Today I reached 7.1 on the Airdyne power metre. Or whatever they refer to it as. Earlier this week I was topping out at 5.9. I will probably be sore.
I did fish yesterday. I caught three good sized rainbow trout. I put all three back. It is just what I do. The fellow I was fishing with thought I was a bit soft for releasing. I like the catch and fight. I do not like fish.
The harvest is over. I can actually see the Grand Teton. No grain dust. But the lot across the new road sold. They will build and block my view. Progress.
Sorry. Reminiscing.
Two day rest. I will see you Tuesday!
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September 14, 2025
Airdyne 20 minutes
I guess I was on Level II. I should have looked up Cooper Aerobic points.
It is time to focus on some cardio.
Until Tuesday.
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A few years back, after my COVID experience, my wife bought me a Total Gym. I was so weak I could not reconfigure my Soloflex. I could not pick up the bench or lever arm. So, I started Total Gyming.
My co-worker, who I have slightly mention before, is big. One day without thinking I casually mentioned Hildegard had given me a Total Gym for Christmas and if he ever wanted to put in a session to come on over. I had another co-worker/friend coming over so I thought what the heck?
Well, my large co-worker launched into a diatribe which started with, “Do you think I am fat?” There is no where to go when that is how his response started. I listened politely as he let me know his most recent physical went A OK. All systems normal.
He was my fishing partner Friday. I learned systems are not A OK now. Apparently he has pre-diabetes, high blood p[pressure, and a few other issues that have developed. I listened. I did not offer and help or suggestions. But, he is walking to school. He is the person I mentioned in posts past who is on the treadmill now 30 minutes a day as well. He has cut his carbs. That is how I ended up downing a bag of Munchos over the weekend. He bought them, but I ended up with the whole evil bag. (I do love Munchos…) I thought again of the Total Gym, but decided just to let him talk and not interfere.
I might bring the subject up in the future, but for now I will cheer him on and hope he can stick with the the walking and treadmill HIIT work.
I have this strange aura, if I just sit and listen, people have this weird habit of telling me more than I want to know. I also have the habit of burying the information and keeping it quiet.
I will wait.
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Sorry to hear about your friend having diabetes. It does sound like he is starting to come around and is making healthier choices though. Those situations can be tough. I feel like people who get defensive about things like that usually do so because they are insecure about it. Seems like the best thing to do is stay polite and keep a friendly dialogue and maybe they’ll come around some day. I probably wouldn’t mention it again unless he brings up working out.
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That is a good idea.
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That’s too bad for him. Hopefully this is a wakeup call, and he changes his life forever. As we both know, however, people often do well for a short period of time and then give up. It’s much easier. In terms of your coworker, let’s hope he stays with it. You have more than enough knowledge if asks how to train.
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September 16, 2025
Pre Workout: Community Breakfast Blend
Total Reps: 145
Did not keep time.
Very early start. Three-fifty AM I imagine. Probably a half hour.
Plus an Airdyne HIIT workout. The CAROL approach. Six minutes, forty seconds total. Forty seconds of sprint. I reached 8.1 level on the power meter. 1.6 miles total.
A good pump. Particularly legs. And shoulders.
See everyone Thursday.
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Good looking workout. Especially after some Airdyne sprints. 3:30AM start time is very early. I don’t know how you how you can function all day waking up that early. Very impressive!
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I actually woke up at 1:30 AM. I started at 3:30 because I knew sleep would give me the finger. 
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September 18, 2025
I forgot to set my alarm. Fortunately my Alsatian started nudging me at about 5:40 AM. I have to be at work around 7:30 AM. I have about a 10 minute drive. No problem. Though I do have a sore muscle in my back, probably from sitting sideways in my fishing chair last evening. That was a skunk of an evening.
I started about 5:55 AM. I had a cup of Community Coffee Breakfast Blend. That kind of got me started.
Not a bad workout. I switched out standing curls for concentration curls again. I also am backing off on vacuums or the ab stimulator. I am going to start focusing on my neck area. From the tail bone I do not have to the top of my spine, I need to strengthen that.
But, I did feel strong. If I did not have the hitch in my back I could have pushed harder with squats. I am just being careful.
Well, I have papers to correct. Until Saturday!
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