nice way to be back
nice work JW
JW…glad you made it back…
Tuesday 4:14 am
Squat warm up 90x20
Decline Bench Press: 225x6, 2x225x4, 225x3
Hammer Incline: 2x70x6, 70x3, 70x2
Rev Grip Incline: 2x135x6, 135x4, 135x3
2 mins elliptical between sets
Thanks for the welcome back, y’all. Its not much of a comeback, but hopefully I can find a workout direction and move into some solid gains again.
I did the above in a super set, with light cardio between sets. It makes for a sweaty fun filled early morning. I am completely nice and sore, as I hobble through my life’s goings on. I know Im going to have to take Thursday off, since it will be a Daddy-daughter day. The wife’s Aunt passed and she will be way out of town for the funeral. Looks like the diet will get shot to hell on at least one meal with the daughter. If I’m not careful she will have me riding an hour to eat pho.
JW’s morning thought: The only really good vegetable is Tabasco sauce. Put Tabasco sauce in everything. Tabasco sauce is to male cooking what forgiveness is to sin.
Sunday, 5:40 am
Squat: 135x10, 205x6, 2x255x2, 205x6, 135x10
Bench: 135x10, 205x6, 255x2, 2x255x1, 105x6, 135x10
Incline in the Smith: 4x185x6
OHP 4x85x8
OH Triceps extensions: 3x140x10
Rack Pull: 3x235x5
Nice and sore today. Still seem to start and stop and sputter along. I’m going to regain some traction and training direction I can feel it! Back in the gym tomorrow for some kind of super set or complex.
JW’s morning thought: Thank you, Occupy Wall Street. With your vivid example of anti capitalist squalor, I’ve been able to convince my daughter to become an investment banker.
Complexes look like the way to go for you.
Looking good JW. now i need to drag my lard back to the gym
Joe, I took your advice. Complexes it is.
MJ, I know its hard for me to get back training regularly. I gotta stay focused!
Tuesday 4:09 am
Barbell complex 85 lbs 5 sets 5 reps each
Complexes consisted of SLDL, hang cleans, OHP front squat, bent rows then push back push ups. Besides having a 45 lb plate fall on my big toe, these damn near killed me. I was going to run on the treadmill a little bit afterwards, or even between sets. Seems my gym is getting new cardio equipment, 'cause there weren’t a treadmill or elliptical to be found in the damn place! It was stripped clean!
JW’s morning thought:
There a joke in eastern NC about a candidate hustling votes in the Area. The candidate asks a farmer how many children he has."I’ve got six sons, the farmer says.“And are they all good little Democrats?”, the candidate asks.
“Well”,the farmer says, "five of 'em are. But my oldest boy, he got to readin…
Thursday 4:11 am
Squat warm up: 90x20
OHP 4x85x8
Rack pull 4x245x5
Hise shrug 4x135x10
3 mins elliptical machine between sets
Did the above work as a superset, with elliptical machine between the sets. I was huffing and puffing between sets. My toe is nice and purple after its close encounter with a 45 lb plate the other day. Thankfully it looks worse than it feels. Tomorrow will be something chest dominated. Still not sure what or how much.
JW’s morning thought: Distracting a politician from governing is like distracting a bear from eating your baby.
Focus is the best way of saying “Force myself to do stuff I hate,”
Friday 4:06 am
Squat warm up: 90x20
Incline Bench 3x135x8
Decline Bench: 205x8, 205x5, 205x2
Pec Deck 135x8, 136x6, 135x5
OH triceps ext: 2x160x10, 160x7
Another chest super set with elliptical rest for 3 minutes between sets. Really didn’t feel like I accomplished much, other than tiring myself out. I think I will probably meander back to a more typical workout. Now I gotta figure something out.
JW’s morning thought: “I am a little to the right of …” Why is the Attila comparison used? Fifth-century Hunnish depredations on the Roman Empire were the work of an over powerful executive pursuing a policy of economic redistribution in an atmosphere of permissive social mores.
JW great having you and the Morning Thoughts back on the airwaves!
Starting to get some consistency…great to see!
5/3/1 always and forever.
Or you could just do Smolov for squats.
Sunday 5:05 am
Squat warm up: 90x20
Bench Press: 135x10,205x8, 205x6, 205x4
Incline in the Smith: 185x8, 185x6, 185x4
Pec Deck: 135x8, 135x6, 135x4
Rev grip Incline: 135x8, 135x6, 135x4
OH ext: 140x8, 140x6, 140x4
Monday 4:03 am
Squat warm up: 90x20
Power clean: 95x8, 95x6, 85x4
OHP: 95x8, 95x6, 95x4
Rack Pull: 225x8, 225x6, 225x4
Treadmill interval: 12 minutes
As the say on the commercials, “HERE WE GO!” I guess I’m going to go retro and get all High School Weight Room on my training (not to be confused with High School Musical which I watched with my daughter endless times over, until the DVR got struck by lightening). I’m dumbing my training down. When I hit all the reps of a weight, then I’ll up the poundage and start over again. I started a little low so next time around I’m going to up the weight 10 lbs or so and see what happens. Decided to put power cleans in. This morning I had the honor of P/C with a wildly bent bar. Glad I was doing a light weight. Cardio is back in the game too. Jeeezh how I hate cardio!!!
JW’s morning thought via Richard LeFrak: Congress is the only organization that can mess up a 2 car funeral.
[quote]mjnewland wrote:
the lifting and this place is the only thing that keeps me sane. by the way, lithium and jim beam together will have you crawling around and mooing like a cow. its pretty funny when it happens to someone else.[/quote]
It’s always funny when it happens to someone else!!! Then you get to see what YOU looked like once or twice…or more, like me…in life!!
[quote]ecogenx wrote:
[quote]j_willy3 wrote:
I had 6 with 2 Diet Pepsi’s.[/quote]
I have to bust your balls about drinking diet soda with six hotdogs.[/quote]
It’s for taste. Really. 
^^^^Apparently I started at the beginning of the thread!!!^^^^^^^^
Monday: 4:10 am
Squat warm up: 100x20
Bench Press: 135x10, 215x8, 215x6, 215x4
Incline in the Smith: 195x8, 195x6, 195x4
Rev grip incline: 145x5, 145x3, 145x3
Treadmill interval: 10 minutes
Bumped the bench weights. My daughter would say the Rev grip stuff was an epic fail. Treadmill stuff was as always pure Hell, so that must mean its the best for me. Squats tomorrow. I hate them almost as much as I hate the freaking treadmill.
JW’s morning thought: Personally, I believe a rocking hammock, a good cigar, and a tall bourbon and water is the way to save the planet.
Ok, I’m back and expecting to see some exceptional lifting. Failing that, a good stogie and bourbon helps anything go better.
Thursday, 4:07 am
Squat warm up: 100x20
Power Cleans: 115x8, 115x6, 115x4
OHP: 115x8, 115x6, 115x4
Rack Pull: 3x230x5
Treadmill interval: 10 minutes
Damn weak ass grip got me with the rack pulls. Hopefully I will slowly gain some grip strength. Bumping the weight up next time on all the other lifts. Average day at best. Hopefully I’ll start back seeing some gains in the future.
JW’s morning thought: Remember, your body needs 6 to 8 glasses of fluid daily. Straight up or on the rocks.
AN Average day is better than a NO day!!! Rev Grip Inclines no there is something I have never tried…( make note to self)