Friday - Swim/Run
Sat - Ran a 2 mile section of the Alabama Run for the Fallen. It’s for those who didn’t come home from the GWOT. You have to carry an American Flag. Pretty good pump in the shoulders and a very worthy cause.
Sunday - beautiful day. Got in a short 1000m in the river. Rained a lot last week so the current come back back was pretty strong.
Today -
Early morning
Seated db press
25wu
30 x 12
35 x 10
40 x 8
Rear delt machine
50 x 15
70 x 12
90 x 10
Lat Raises
15wu
20 x 12
25 x 10
30 x 8
Preacher curl machine
30wu
40 x 18
50 x 15
70 x 12
Hammer Curls
20wu
30 x 12
35 x 10
40 x 8
Reverse curls (ez curl bar)
bar x wu
40 x 15
60 x 12
70 x 10
Yesterday - 2hr at the Dojang - Poomse 1/2 hr, kata 45 minute, hvy bag 20 min, sai, tonfa 25 min
Today - Swim 1500m, Run 2 mi. Clean the gutters, fun, fun.
1 May
Bench
135wu,
185, 205, 225, 235 x 1 All paused
185 x 8
205 x 6
225 x 4
Smith Incline
110wu
130 x 12
150 x 10
160 x 8
Flyes-
20 x wu
25 x 12
30 x 10
35 x 8
Cable xover (High to Low)
40 x wu
45 x 12
50 x 10
55 x 8
(low to High)
35 x 10 x 3
CGB
135,155 x 10
185 x 8 x 2
Overhead Tri Ext (V grip)
60 x wu
80 x 12
90 x 10
Deadlift
135wu
185, 205 x 6
255 x 3
315 x 2
375 x 1
Bent row (barbell)
135 x wu
185 x 10 x 3
2 May
River swim - 2000m, 2mi run
3may
Lots of dojang work. Got in some 1 and 2 step sparring with the Sabumnim (sister in laws brother). escrima stick work after.
4 May
Clean/Strict Press
95wu
135, 155, 175, 195, 205 x 1
175 x 4 x 2
Rear delt machine
60 x 15
70 x 12
90 x 10
Lat Raises
15wu
20 x 12
25 x 10
30 x 8
hammer curls
30wu
35 x 12
40 x 10
45 x 8
Reverse curls (ez curl bar)
bar x wu
40 x 15
60 x 12
80 x 10
today - running all over town. This week have 2 sister in law birthdays and the biggy, Mutti’s 97th bday. Big Fais do do this weekend. Lunch with Mutti on Wednesday, getting some of her jagerschnitzel, home made kraut und spaetzle. Got my “Wellness” checkup on Thursday AM and a dinner party on Thurs day night at Texas Brazil’s with all the brother’s an sis in Law’s for sis in law number 3. Got a room reserved. Got a letter in the mail today, “You are ordered to report for Jury duty …on May 19”. Been on for Court Martials but never a civilian jury. Could be interesting if I’m chosen. Bottome. Busy time coming up. Work out when I can and post late at night.
6 May -
Bench
135wu
185 x 10
205 x 8
225 x 6
235 x 4
Smith Incline
110wu
140 x 10
160 x 8
180 x 6
Bent row (barbell)
135 x wu
185 x 10 x 3
All I had time for
7 May - 5k run Lunch with Mutti (mother). Brother’s 1,2 and 4 showed up, too.
8 May - Medicare Wellness Appointment (it’s an old people thing) . Big dinner at Texas Brazil. We men gorged.
Today - Got in a 2k swim starting at 500am and an hour at the dojang. Met all the brothers at our favorite Waffle House (owned by a niece) for final planning for the weekend birthday party.
I was reading, and made a comment, on a new guy name LarlG on here who was looking for advice on what routine to use. I was amazed at all the advice on different systems he received. There are lot of really knowledgeable people here in the over 35. To be truthful most of it lost me. Makes me wonder if I had studied up more. “I coulda been a contender”.
Decided I’ve gotta hit least one meet this year. May be able to get in 2. So headed on down to the college. Lot of dew on the ground so took lots of towels. Always like to start with the hammer to help in crease the speed for discus.
Hammer
overhead/heavy ball x 3
1 turn reg weight x 3
2 turn reg weight x 3
3 turn reg weight x 6 (4 of 6 in bounds)
Discus
Power position x 6
South Africans x 6
Full turn x 12 (9 of 12 in bounds)
Shot
Overhead toeboard throws heavy weight x 6
Power Position x 6
Full form x 12 (used the O’Brien kick)
heavy shot front throws x 3
20m sprints x 10
800m run
Beautiful morning ( storming afternoon)
Felt heavy this morning. The last weeks gluttoney resulted in a 2# gain. Vowed to refrain from excessive eating until next Saturday. Cajun night at the KOC.
Yesterday
Spend all day running around town picking up some more lumber, cement, etc. And then the night came. Cajun night at the Knights of Columbus. Put down a lot of gratton (mudbugs), gumbo, red beans and rice and andouille. Washed it all down with Jack. All the brothers, lots of nieces and nephews, and some greats thrown in. Nephews band played great Zydeco. I was amazed I was never called upon to sing.
Today - Woke to a beautiful morning. Had to swim. Was going to do a 1.5k but when I got to my 3/4k marker felt to good to stop so kept going to the 1.5k marker for a 3k swim. Out to a 2k run.
Smoking a San Cristobol "Paradise cigars. Brother 5 gifted me a assorted 5 pack. (He wants something). Sippin my old standby Jamesons and got “the Giant Mantis” playing in the back ground. Report for jury duty Monday morning so we’ll see how that goes.
