8th grade band concert did me in. Back to the gym in the morning with a complex.
your AM training is pretty awesome
for carving out your day to train
its allot harder to train in the am then other times
nice work
Friday: 5:45 am
Barbell complex: 5 sets 95 lbs
Treadmill interval: 12 minutes
Sunday: 5:40 am
Squat: 135x10, 205x8, 205x6, 205x4
Bench Press: 135x10, 225x8, 225x6, 225x4
Incline in the Smith: 195x6, 195x5, 195x4
Pec Deck: 150x8, 150x5, 150x5
Rev Grip Incline: 145x5, 145x4, 145x3
OH Ext: 150x8, 150x6, 150x5
Monday: 4:05 am
Squat warm up: 100x20
Power cleans: 135x8, 135x6, 135x4
OHP: 135x6, 135x5, 135x4
Rack Pull: 235x6, 235x6, 235x5
Treadmill interval: 12 minutes
Saturday was quick and dirty, your basic complex followed by some treadmill work, PRECEDED by a 3 13yo girls spending the night. Thankfully I was able to sleep and made it to the gym. Carted the daughter to guitar lessons, Xmas shopping followed by Italian food ( clams, flounder, shrimp calamari in a light tomato sauce over angel hair pasta) and an hour wait to see the lights on the Va. Beach Boardwalk. Sunday morning I am beginning to see my limits. I’ll be at a few plateaus for a bit. By the time i got to the RGI’s, my pressing was shot. I won’t be making the big jumps in poundage from here on out.
Power cleans were ugly as hell… I saw myself in the mirror. What a sight of me trying to force the weight up. It made me remember back in the early '80s watching John Roten lift. He is so fluid and quick with the weight. His brother Jack an all Southern Conference lineman in the 60’s was doing the power lifting thing. It was really kinda neat watching them duel with different lifting. Anyway back to '11. Power clean with your back to the mirror, Wilson! Pleasantly surprised with the rack pull reps. I was surprised with 6 reps on the first 2 sets.
JW’s morning thought: Crowded as the country is, is overcrowding even its main problem? Hong Kong and Singapore both have greater population densities (14.315 and 12.347 per square mile, respectively) than Bangladesh, and they’re called success stories. The same goes for Monaco. In fact, the whole Riviera is packed in August, and no environmentalist has complained about the topless beaches of St. Tropez.
Good work Wilson.
I love me some rack pulls.
I’m sure my cleans are an ugly mess as well. But they sure are fun to do.
I can’t imagine a 13 year old girl sleep over. I know 10 and 12 year old boy sleep overs include xbox, playstation and a lot of wrestling.
Wed 4:07 am
Got a speeding ticket on the way to the gym… 67mph in a 45 mph zone. Why would a cop have a speed trap at 4am? Got to the gym and tweaked my back loading a 45 lb plate on the bar. Took this as a cue to carry my ass home and get ready for work.
On my way out of town the cop had pulled another person.
JW’s morning thought: A real patriot is the fellow who gets a speeding ticket and rejoices that the system works
nice pressing!
and good rack pulls.
I would either buy a lottery ticket or just lay low today 
Friday 5:45am 284lbs
Squat warm up: 90x20
Power clean: 135x7, 135x6, 135x6
OHP: 135x8, 135x5, 135x4
Rack Pull: 235x8, 235x6, 235x4
Lat Pull Down: 135x8, 135x6, 135x4
Treadmill interval: 15 minutes
Sunday: 6:07 am 284.5 lbs
Squat warm up: 90x20
Bench Press: 135x10, 226x7, 225x5, 225x4
Incline in the Smith: 185x8, 185x5, 185x3
Pec Deck: 150x8, 150x6, 150x4
Rev grip incline JM: 135x7, 135x5, 135x2
Treadmill interval: 15 minutes
Monday: 4:22 am 284 lbs
Squat warm up: 100x20
Power clean: 135x8, 135x6, 135x4
OHP: 135x8, 135x6, 135x4
Treadmill interval 15 minutes.
Once again after a layoff I’m back at it. I’m in dire need to string some good workouts together. My diet, weight and fitness program is out of control. (seems I’m resembling a tax and spend progressive, I’m an eat and sloth lazy bastard…) So here I am back at the game, and this time for the duration. I’ve gotta get 50 lbs off me and get stronger. I’m going to do that by hook or crook! Bench stays the same, power cleans, OHP, rack pulls move up a few lbs…
JW’s Morning thought: When a private entity does not produce the desired results, it is (certain body parts excepted) done away with. But a public entity gets bigger.
Here is to a great 2012 for ya!!
Thanks goat, hope you have a great 2012 as well.
Cardio day. Nothing to report.
Thats four days in a row, only 11 more until it becomes a habit.
Joe, I’m trying like hell to make this a habit again!
Wednesday: 4:06 am 283 lbs
Squat warm up: 100x20
Flat DB press: 65x8, 65x6, 65x4
Incline in the Smith: 185x8, 185x6, 185x4
Pec Deck: 157x8, 135x6, 157x4
Rev grip incline: 135x6, 135x5, 135x4
Treadmill interval: 15 minutes
Kind of a pansy ass workout today. Underestimated the db presses. should have gone higher. Everything else went OK. I seem to have lost a pound or 2 by watching my diet. I’m trying like hell to develop a gym habit and my eating habits again. I hate being out of breath tying my shoes.
JW’s mid morning thought: Jimmy Carter says I’m a racist because I oppose President Obama’s health care reform program. Even Jimmy Carter can’t be wrong all the time. And since Jimmy Carter has been wrong about every single thing for the past 44 years, maybe (just as a matter of statistical probability)he’s right this time.
I hadn’t noticed I was a racist, but that was no doubt because I was too busy being a homophobe. Nancy Pelosi says the angry opposition to health care reform is like the angry opposition to gay rights that led to Harvey Milk being shot. Since I do not want America to suffer another Sean Penn movie, I will accept that I’m a homophobe, too. And I’m a male chauvinist due to the fact that I think Nancy Pelosi is blowing smoke–excuse me, carbon neutral, biodegradable airborne particulate matter–out her pantsuit.
JW is it 5 in a row now? You’re going to lose 50lbs? wow !!! That would be awesome! SOlid work JW, keep banging the bar.
Now its 6 Goat. I’d like to get back to 230ish. Thats where I was when i went to launguishing. Hopefully I can bet back there over the year.
Thursday 4:07 am 281.75 lbs
Squat warm up 100x20
Power clean: 145x6, 145x5, 145x4
OHP: 145x6, 145x5, 145x4
Lat pull down: 150x8, 150x6, 150x4
Treadmill interval: 16 minutes
Power cleans were ugly as hell and hard. I 'spect I’ll be at this level for a few sessions. Need to get the recorder out to see just how bad my form is. Still as ugly and weak as I am, I like the power clean. Hopefully I can gradually work the weight up. OHP’s were a chore. Think I’m going to invest in a belt in the very near future. I really like doing OHP’s and I want to build that lift up as well. Gradually bumping up the cardio. Watching the carbs and calories in my diet more closely. Hopefully I can drop some weight and start to feel better.
JW’s morning ponder: I’ve been pondering President Obama’s idea to split the Taliban and get some of those maniacal fanatics on our side for a change. I have the perfect person for the job of splitting the Taliban. I know who the president should appoint. Only one man fills the bill as Special Envoy to the Beard-o’s and Weird‑o’s to Get Them Quarrelling Among Themselves. That man is the Reverend Jeremiah Wright.
Friday 4:15 am 279.5 lbs
Cardio crap this morning. Lifting tomorrow.
JW’s morning thought: In accordance to the financial bailout strategy to split the assets of troubled banking institutions, good assets will go to a “good bank”, bad assets will go to a “bad bank.” I’m opening a checking account at a bad bank ASAP. New customers at bad banks won’t get good things like toasters, they’ll get bad things like liquor and guns. And the personalized checks in bad bank checkbooks won’t have pretty pictures on them, they’ll have printed messages: “This Is a Stick-Up.”
You’re half way there, great work.
Saturday: 5:40 am 280lbs
Squat warm up 110x20
Power cleans: 145x7, 145x6, 145x4
OHP: 145x6, 2x145x4
Rack Pull: 3x245x5
Kroc Row: 100x8, 100x6, 100x4
Lat Pull down: 157x8, 157x6, 157x4
Treadmill interval: 17 minutes
Sunday: 5:55am 280.5 lbs
Squat: 135x10, 225x8, 225x6, 225x4
Bench Press: 135x10, 225x8, 225x6, 225x4
Incline in the Smith: 195x8, 195x6, 196x4
Pec Deck: 165x6, 165x5, 165x4
Rev Grip Iinclines: 135x8, 135x6, 135x4
OH extension: 160x8, 160x6, 160x4
Treadmill interval: 17 minutes
Monday: 3:50 am 280.5lbs
Treadmill interval: 20 minutes
I had some fairly decent weekend workouts. I kinda feel like I under achieved. Power cleans were ugly as usual, felt like under achieving on my OHP’s Saturday morning. Went too light on the Krocs. Started squatting Sunday. Bench felt heavy, All the other exercises went OK. About Sunday afternoon i was sore, so I think like I can mark the weekend training passable on 2 marks. 1. I was sore, and 2, I only gained a pound after eating some pasta Friday night, and pho Saturday. Hopefully I can wrangle my diet under control and start to see some steady losses.
JW’s morning thought: Even the bad things are better than they used to be. Bad music, for instance, has gotten much briefer. Wagner’s Ring Cycle takes four days to perform while “Mmm Mmm Mmm Mmm” by the Crash Test Dummies lasts little more than three minutes.
smooth and steady, thats how you get things done.
Some really good weekend volume JW. Good job on the cardio as well. Working in cardio something I’ve been pondering lately.
5 days a week is ambitions
nice work on getting it in.
the morning thoughts have taken a twist.
Power cleans are just too good not too do