what a cute kid!!
thanks people!!
Matty- he is already the hugest flirt- he macs on women all day.
Cav- apparently he was helping himself a few houses into it.
PG- BIB jr always matches. its easy when half your stuff is black.
Up thanks he is too photogenic
Lexie! thanks!
feeling some good soreness from yesterday
pecs are killing me lats too
the Db rows seemed to tear up my obliques
need to add suitcase deads.
training 11.3.11
lower pvc lx ball mobility at home
more rolling with a med ball at gym
activation stuffs
hanging leg raises x oh squats x 65 x ankle stuffs x back raise x face pulls all 3x12-15
BB complex 135 3x5 BO row RDL high Pull Full clean
A OH squat 95 2x10,135x5,x5,x10
B Deadlift 135x10,225x10,315x5,365 2x3,405 3 singles
C RDL 225 3x12 from floor
D BSS 45 db’s 4x10
E medly pull down abs seated ham curl good girl bad girl 4x10-12
Notes-
trying to slowly bring up the volume
OH squats yay back to 135 x 10 soon I can start to load squats again
I keep swearing I am going to pull in the 70 to 85 % range for more sets of volume
these felt good
RDL’s want to work up to 5x10-12 for volume
other stuff- was other stuff.
a few random things-
I have gym groupies
when I do some stuff like if
I do air humps or zerchers or OH squats
-people want to talk about it.
or ask what it works or can they try etc.
Kinda normal
every time I pull-
I always get comments.
usually they are from the larger bigger guys
its kind of funny but they are reluctantly impressed
the cardio mom- who says hi when I train in the middle of the day
- ran over to me today to say hi and she hadn’t seen me- blah blah blah
squeezed my leg - and gave me the soundest smack on the ass.
then trotted her lulu lemon clad self back to the eliptical
Just saying hi.
I take it your back home now? Thats always a good feeling!
[quote]kmcnyc wrote:
a few random things-
I have gym groupies
when I do some stuff like if
I do air humps or zerchers or OH squats
-people want to talk about it.
or ask what it works or can they try etc.
Kinda normal
every time I pull-
I always get comments.
usually they are from the larger bigger guys
its kind of funny but they are reluctantly impressed
the cardio mom- who says hi when I train in the middle of the day
- ran over to me today to say hi and she hadn’t seen me- blah blah blah
squeezed my leg - and gave me the soundest smack on the ass.
then trotted her lulu lemon clad self back to the eliptical
[/quote]
That’s gotta be a good feeling. Makes you know you’re doing something right.
[quote]kmcnyc wrote:
squeezed my leg - and gave me the soundest smack on the ass.
then trotted her lulu lemon clad self back to the eliptical
[/quote]
Pics/Video or it didn’t happen! 
MinM
back home since sunday- but this week flew
D-day- I guess I am doing something right.
PG hmm you want me to snap unsuspecting pics of tights wearing soccer mom milf
training today-
‘recovery day’
pvc lx ball at home
1/2 hour mobility med ball rollng at gym
tons of stretching
what I am now calling my 'activation ’ work
HLR feet to face , face pull, low back raise OH squat @ 65 all 4x 10-12
did two complexes one ‘big’ one for more condtioning
BB complex consisting of
BO row, RDL , full clean , push press
135 5x3, 155 8x3 175 3x3
bb complex 2
65 x 4x10
BO row
RDL
curl to press
zercher squat
zercher lunge
notes
stiff and feeling it.
obliques in particular- thats the db rows 2 120 from like weds
glutes too.
I noticed this is kind of what I do each session before any training-
adding more volume makes it kind of a conditioning day
the first complex is more of just like a few things strung together
doing more then triples gets difficult with the push press and cleans
hard to reset
the 2nd one I got from Joe- defranco-
its goofy in that its hard to load picking a weight for the curl to press limits it.
thanks for reading- will catch up sunday or monday
[quote]kmcnyc wrote:
…
PG hmm you want me to snap unsuspecting pics of tights wearing soccer mom milf
…
[/quote]
…if it’s not too much trouble, yes, please.
Tony lets see what I can manage 
worked last night and tonight trained in the ‘am’
training- lower
PVC LX ball at home
mobility med ball rolling a ton
activation work-
HLR feet to face x face pulls x back raise x OH squat @65 4 rounds of 10-12
BB complex 95x5 135 2x5 BO row, RDL , High Pull, Power clean
A Deadlift
135 x8, 225x5,315x5 405 3x2 then 2x1
B RDL 225 5x8
C big medley of other leg crap
lying ham curls , good girl , bad girl , seated calves, back raise 4x 12-15
D1 pulldown abs 4x10
D2 suit case dead 80 4x6
Notes -
watched two large guys bench 405 for multiple sets of 6
while I pulled
felt ok today- right knee is still jacked up.
knee was bothering me enough to bail on single leg work
will do a whole session of that later this week
wanted to do some spin bike tabata but ran out of time.
I have noticed that allot of stuff is bothering my knee-
when I sit- or drive or sit in a car
I did a bunch of kneeling on two days last week doing some plumbing repairs.
and it seems that single leg work and even things like OH squats
are bugging the shit out of this knee.
need to catch up on you peeps sooonest
Your right handed and right legged right? So is that the knee you shot on for inside single? Was that your post knee as well?
I would ice the back of knee a lot.
1 Like
AHA-
good thoughts I Like where this is heading.
I am ambidextrous with lots of things
writing- things I do at work and at wrestling/judo
my big ‘success’ in wrestling was being ambidextrous there too
and switching it up actually its not true
it was that I had great great clinch work-
and could hit many things from either side
But yes for the most part I am right side dominant
I did post more on the right then left
and this is the ankle that is jacked up
Its very likely the volume of knees on mats is the culprit
Ive got a big lump on my shin just below the kneecap like osgood schlatter’s disease
will post a pic when I get a chance
Is the knee an old injury then or is it something that is pretty recent?
james
James - had this for at least 10 years that I noticed it,
likely I have had it since my teens/20’s
but it has never been inflamed or bothered me like this
I can post a pic or two later on tonight
training today- upper
PVC at home
more moblity and stuffs at gym
rowed a 1500 meter on a concept two
activation work
HLR x face pulls x dislocates x yltp x scap pushups all 4x10
A1 DB floor press 60x12,80x8,90 3x6
A2 DB row 80x15,100x10,110 3x10
B loaded pushups bw+45 4x10
C1 Meadows Tbar 3 25 plates 4x10
C2 t-bar OH press 2 25 plates 410
D meadows swings 35 3x15-20
notes-
186 in gym clothes
yesterday got excited I weighed 189 in gym clothes-
forgot I was wearing O-lifting shoes duh.
felt run down today cut it short
4x10 seemed to be the magic number for work sets
today the local college baseball team invaded the gym
kind of entertaining lots of good stuff- just done badly.
makes me realize I sometimes had better S&C types then I thought.
The DB floor press and row sounds pretty awesome…90 x 6 is solid bro!
Thanks Matty- its moving along.
trying to find some joint easy hypertrophy type stuff for a few weeks.
I actually used some hammer strength gear today- and was like wheres the beef
I think I am really missing something with that kind of gear or training.
here is a pic of my knee- if you can get past how blindingly pale I am you can see
the bump under the knee cap.
nice right?
that is ouchey looking. no bueno.
Damn, that bump is like a weapon. If you knee’d someone, they’re going down and staying down!
You and Da Charming Albino are like the “Twins” of the old folks’ home.
ewww thats gross
That looks pretty messed up KMC.
little man is a cutie.
knee looks plenty weird.
cool that your getting some “recognition” at your gym
MJ it kinda hurts too.
PG I dont think I am kneeing people in the face
on the regular- what is up with DCA he has lumped up knees too?
need to check in on him
Matty - it is kinda gross.
Dday Im thinking its more jacked up then I first thought
Nlmainly- hai!
plenty weird indeed
as for ‘recognition’ at the gym
this was nicer then the very large guy calling me big guy when I pull and squat
no training today- shoulders all swole from yesterday,
and my lower abs and obliques feel like the got hit
with the soreness bat.
suitcase deadlifts- from two days ago + yesterdays db rows = crushed abs
fun.