Happy Birthday!!!
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Happy Birthday!!
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Happy birthday
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Happy Birthday 
Yes! This is real, especially if you use the order again button. You have go find another supplier if possible.
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Do you do any mobility work or stretching? I’ve had a lot of trouble with my neck and since having relief from a chiropractor now several years ago, make sure to stretch. I know there’s arthritis in my neck, but being more religious with stretching has seemed to keep it from acting up.
Cleaning up your diet will help with inflammation as well.
But more importantly, happy birthday!
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No, I have been doing neck work with the weight resting on my forehead. Now I have the harness I can pull as well as push. I was told once I was going to receive a pamphlet with stretches and exercises, but that has never materialized.
What? 
If I cleaned up my diet I would feel too good. Actually, I have been doing better. But I need to do more better.
Thank you very much!
Happy birthday. Looks like you got your day off to a great start!
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Happy birthday!
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Happy birthday!
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Happy belated birthday!
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Belated happy birthday.
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Thank you for stopping in and wishing me a happy birthday!
My son in law cooked an amazing medium rare New York strip for me. Next that was a serving of rosemary mashed potatoes. I was proud of him he loaded those potatoes with Irish butter. And a salad. Then they presented me with a fishing backpack. Pretty cool. However, I did eat more blackberry pie than I should have. Something about blackberry pie though.
Aside from that, and after rereading my exchange with another member and diet, I realized after work I had fit into, and was able to comfortably zipper my size 36 Dickies that I wear to work. That is a win, considering a few months back I was looking at expanding from my 38 waist Dickies to 40 waist. It is time to keep working the momentum.
After yesterday’s session I wondered how my neck was going to react to the neck harness work. Just fine. I think I am going to alternate the push me-pull me neck work. I need to hunt down stretches as well. As my neck gets stronger I have noticed I get less neck/shoulder/arm pain that was randomly interrupting my day. The first time it happened I thought I was having a cardiac event. The neurologist I see (or his PA I should say) thinks it is a pinched nerve.
I was going to superset yesterday, and forgot. I am going to superset seated press with pulldowns next Thursday. I just need to get that written in my journal pre-workout so I remember.
I have upped my protein intake. Not a lot, but a shake or two a day. I have a tub of Body Fortress I have been working on, but my wife likes Old School Vanilla. So we might stick with that. She loved the Bomber Blend and was quite disappointed when that became unavailable.
So, my waist has retracted, my upper arms seem to have had a growth spurt, and I am looking forward to tomorrows session.
Adio,
F.
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Happy birthday to you.
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Sounds like a great birthday. The food sounds great and great job on decreasing the belt line. Smaller waist, bigger arms, what more can you ask for? 
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February 28, 2026
Early afternoon workout. About 30-40 minutes.
I woke with, and still have, a sore lower back. I am not sure how that got started.
So I worked on the Total Gym. The bench keeps my back static. So leg presses are really deep knee bends. Dips are “assisted” by the angle of the bench.
It is actually good for the shoulder press. I believe.
More sets, more reps, equal a good pump. Nothing to complain about!
See you Tuesday!
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Can’t gripe eh? It was a surprise.
I guess sleep eating (and walking) pays off. 
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I’ve been using a virtual physical therapy platform (Hinge Health) to work on my neck issues. It’s a follow along program. A physical therapist prescribes the exercises and checks in regularly to modify as needed. I like the accountability with a PT and it’s seems to be helping me. It is paid for by my insurance. I think most insurance companies have a similar plan. Might be something to look into. Happy Birthday!
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I used Hinge for my lower back. They sent a tablet, and I did the exercises in front of the tablet. It gave me real-time feedback. I’m thinking about seeing what they can do for my shoulder.
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March 4, 2026
Start Time: Approx. 5:20 PM
Pre-Workout: tea with caffeine.
Ab Stimulator: Mode III Level 10 20 minutes
Bench Press: 3x10, 1x8
Lat Pull Down/Biceps Curl: 2x12, 2x10
Behind Neck Press: 1x10, 1x9, 2x8
Triceps Push Down: 3x10
Front Squat: 4x10
Not bad. I upped reps and sets again. Got the swole.
See everyone Thursday!
Edit: I have been reading Rick Newcombe’s “The Magic of Lifting Weights”. It is less instructional, but more of a tale of his journey through decades of bodybuilding and being associated with some of the big names since the 60s. It is similar to Dick Tyler’s “The West Coast Bodybuilding Scene”. A good read. He came in 3rd (Newcombe) in a Mr. Los Angeles competition years ago. Newcombe was Bertil Fox’s training partner in the 70s and 80s (?). He has some good stories and insights.
Edit:Edit: I slept through the night, last night, for the first time in? Drifted off at 10:00 PM +/- and woke at 5:30 AM. Slightly sore from yesterday’s workout, but doing well. I mentioned Dick Tyler’s The West Coast Bodybuilding Scene. I read that some years ago. The foreword is by Dave Draper. Informative, poignant, historical, it is well worth the time.
Again, on to Thursday!
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March 5, 2026
Start 5:30 AM - End Time 6:15 AM(?) I actually forgot to look. 45 Mins
Pre-Workout: Coffee
Less weight, more sets and reps, I did not get pump to remember, but over an hour late I can still feel the workout. No timing with a stop watch, but I took the time to catch my breath between sets. I moved to the next exercise with purpose. No, I do not stare at my phone during my workout. Though I do listen to Audible once in awhile. I do the same thing with Audible as I do with “reading” books, I have 3-4 going at once. Too many.
Well, the workouts are going good. My food intake is shameful. My wife is a skinny-mini so she does not really care what she eats. I weighed 200 lbs. on Tuesday on my home scale. My goal of 190 by sometime in March was a pipe dream. I think I need short term goals that are shorter than that goal was. Just starting with one day at a time, No S approach. Just one day, and then the next, then the next, get the habit built, and then set a goal for a week. I have never been “goal oriented”. It is time to figure that out.
I need to correct papers. So, see everyone Saturday!
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