Congratulations on the promotion, thats awesome!
[quote]PeteS wrote:
conditioning/cardio
sled ‘sprints’ 90lbs x 40yrd x 4, 135lbs x 40yrd x 6
elliptical 30 minutes, did some intervals in there.
walked into my morning meeting today and was asked to take a promotion, woo hoo.[/quote]
YAHOO! Congrats! I guess I missed it - but I assume that you are permanent not contract now?
[quote]PeteS wrote:
Got suit partially on, then it ripped while training partner helped me, time to send back, again
[/quote]
Wow. Tell me you didn’t rip a multi-ply just trying to get into it.
You’re crazy.
Snapper, the suit is a Metal Pro, so to my credit the ripped part was the single ply part.
George, still contract/consultant, just now in a better leveraged position with people reporting to me, and it looks like a bit of an extension. All of which are positives.
DF, thanks.
RAWWWW benching
140 x 10, 230 x 8, add 2 board 320 x 3, 370 x 3, 410 x 1, 460 x 1, 490 x 1 (10 lb PR)
full range 410 x 1, shoulder wasn’t having any more. 320 x 10
tricep death 0-4 board 270 x 25, PR
Machine overhead press 5 x 8-12 w/225
band pressdown 3 x 30
bar speed is finally fast again. shoulder pain still there but much better. first PR in something like 5 weeks.
bent rows 135 x 12, 225 x 12, 5 x 12 @ 275
chins 4 x 6
shrugs 315 x 15, 405 x 15, 495 x 15, 585 x 8
reverse grip pulldowns 5 x 10
dumbbell curls, seated 5 x 10 w/60s
hammer curls 4 x 8 w/70s
wrist curls 3 x 15
face pulls 3 x 15
elliptical 30 minutes
then worked on my mad b-ball skills w/4 year old
elliptical 30 minutes.
low box squat 345 12 x 2
RDLs 245 x 8, 335 x 8, x 8
leg press 5 x 10, top set 1130
leg curl 3 x 12
back extension 4 x 12-15
ab wheel 4 x 12-15
cable abs 4 x 12-15
treadmill 40/20 sprints 12 minutes, heart rate up to 157, PR
good news on the j.o.b.
good work too- are you much much leaner as of late- I have not been following along so closely
Kevin,
I won’t have to cut weight to make 275, that is fer sure right now. Last meet I came in at 298. So yeah, significantly leaner.
This a.m. up before alarm, second day in a row. 30 minutes elliptical.
You skinny thing, you. If you keep leaning out, you’ll end up in my weight class.
Well, maybe not.
Snapper, aren’t you kind of like the polar opposite of the ‘unlimited’ class?
Bench, 185 + short monster minis 8 x 3
JM press 225, 295, 345 x 6 (small PR)
30 degree dumbbell incline 100s x 8, 130s x 6, x 6
front raise 40s,45s,50s, 55s x 8
cable rear delt 3 x 15
over head ext 4 x 12-15
rope hammer curls 4 x 12
rope down/extension 3 x 12-15
elliptical 20 min
tricep death - what exactly is that one? jm presses are impressive, wtg
Tricep death: pick a weight, and pick 5 levels of boards. I punish myself for having little Trex arms by going 0-4, most people go 1-5. Grip bar with a close-ish grip, i.e. ring finger on ring, and starting at lowest level (for me full range) bang out 5 reps, partner then add in one board, 5 more reps, 2 board 5 more reps, etc until 25 reps have been completed. If you fail, you rack the weight, count to five and then finish reps. Your arms will feel very special after this.
I worked with reps on form in the shirt, I would appreciate any pointers you could offer on my form. I think it looks much better tonight.
20 minutes elliptical. Wasn’t going to do any but needed to wake up.
DF, I will post some comments in your log.
Peter, things are looking most beastly for you. promotion, mad bball skills with the boy, bench PR. You Da Man
[quote]mjnewland wrote:
Peter, things are looking most beastly for you. promotion, mad bball skills with the boy, bench PR. You Da Man[/quote]
Thanks mang. My bball skills are only great in front of my 4 year old. I am a thick white dude with short arms and small hands. Not designed for b-ballin’, but it is fun w/kid.
[quote]PeteS wrote:
20 minutes elliptical. Wasn’t going to do any but needed to wake up.
DF, I will post some comments in your log. [/quote]
They are greatly appreciated. I’m an absolute work in progress.