Right back at ya Harry ! That was a very cool act of kindness for those families…well done!
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Bench-135wu, 185x12, 225x8, 245x6 ,265x2, 295x1x3 (strict)
smith incline-110x12, 200 x 10, 250 x 8
flyes-25,30,35x10
cgb - 135x13, 185 x 10, 215 x 8
lat pulldowns -110,120,130x12
seated row (with bar) -110,120,130x12
shrugs- 45 in each hand x max x 4
Saturday night selections: Earth vs. the Flying Saucers, 1956. Sippin about 3 fingers worth of Bushmill’s Black Bush I got for Christmas (Refills will probably occur). Smokin an El Barton El Toro 6" cigar. Good friend gifted me a box of 60 he got from Nicaragua. Loved them when running around Central and South America in the mid 80’s.
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Met my friend at his Dojo/Dojang/Kwoon this morning. Went through the basic Poomses, did 1 and 3 step sparring and a lot of bag work. Good start of the day and work out. Wife, myself, and couple of other brothers plus spouses descended on number 4 brothers house for lunch. His wife Young-sook makes kimchi and Bulgogi to die. You’d get the recipe for Coca Cola and the Colonel’s secret spices before she’d divulge how she makes thems. A glass or 2 of Soju to wash it all down. Very good day.
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Clean/Press -bar x wu, 135,155,175,195,215x1 (strict press), 225x1x2 (had to dip on the press)
Seated DB press (been a while) - 25 wu, 35, 40 x12, 45 x 10
cable lat raises- 20x12,25x10,30x8x2
rear delt machine -80 x12 x 4
face pulls -80 x12 x 4
Cable curls (with rope) 20xwu, 30 x12, 40 x 10, 50 x 8
hammer curls, 25,30,35x12
reverse curls (ez bar) 50x12x3
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Guess it’s that time of year. The resolutionists have arrived. Called for a swim timeand could only get 1 hour at the end of the day. So started the day with a 2 mile run, worked on refinishing some kitchen cabinets and got in 50 minutes of swimming late in the afternoon.
Oh man, that’s the worst, they take up time and space for 3 weeks and disappear
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Bench-135wu, 185x5, 225x8x5
Hammer Incline- (each side)50, 70, 90 x12
cable xovers - 30, 40, 50 x 12
flyes-25,30,35x10
cgb - 135x13, 185 x 10, 215 x 8
Tri ext (Vgrip) - 40,50,60x12
Close grip lat pulldowns -110,120,130x12
seated row (with rope) -110,120,130x12
shrugs- 45 in each hand x max x 4
Good day at the gym. Don’t get a lot of “goin get inshape for my New Years resolution” there. Most the new members are brought in by existing members. Cousin Mike (the owner) has a good steady, loyal (crazy)clintele and he’s not financially dependent of the gym for his living. And he do love to blast Stevie Ray over the speakers.
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Friday- went for a colonoscopy. Been 8 years since the last one and the doc and wife insisted. Clean as a whistle, not a polyp to be seen. Got the pictures to prove it. Was gonna frame and hang them but the wife nixed that idea. Doc said don’t come back for 10 years.
Saturday - Quick shoulder work out then cleared and leveled some land with a bunch of the family. Great nephew’s building a big garage/work shop behind his place. Dug the drenches to lay the foundation.
Today - Stared the day at the dojang doing bag work/Poomse/Kata and then a 2 mile run throgh the woods.
Pure bragging here. My niece finished the Philippine Military Academy (PMA) and was commisoned as a 2Lt in the Philippine Air Force and accepted into pilot training. Picture from a few years back. Excuse the tan lines.
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Today -
Bench - 135wu, 185 x 6, 225 x 8 x 5
Smith incline - 110wu, 200 x 12 x 3
cable xovers - 30, 40, 50 x 12
flyes-25,30,35x10
cgb -135x13,185 x10, 225 x 6
Overhead tri ext (rope) - 40,50,60x12
Close grip lat pulldowns -110,120,130x12
seated row (with rope) -110,120,130x12
shrugs-45 in each hand x max x 4
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clean/press (floor/up) 135wu, 155x4,175x3, 195x1,1, 225x1 (strict)x1x1 (not strict). Hot damn, back to 17 years old again!
standing press from rack- 135 x 8, 155x6, 175x5,195x3, 205x2x2
Cable lat raises (ea arm) 20x14, 30x12, 40x8x2
Standing dual cable rear lats - 20x12, 30x10x2
hammer curls-25,30x12, 35x10
reverse curl-70x10x3
Got a letter from the Senior Olympics Committee today. Seems they’re optomistic about getting comps going again. Gonna try and have a regional meet (Al, La, Ms, Ga, Tn, Fl) in July and would I care to participate. If I’m still here I’ll give it a go.
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Strong work as always Harry !
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Got an early hour at the cement pond so did a 50 min swim and straight out of the pool to a 2 mile run. Pulled the bike, about 35 years old, out the shed, tires flat. Thinking of taking up riding after a very long lay off. May even think about a triathlon, a small one, a very small one. Number one brother became a great grandfather again last night, Mutti a great, great Grandmother again, and I became a great, great Uncle again. Need a score card in this family.
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We’ll call this a recovery day.
Spent all yesterday at a barn (workshop) raising for a nephew, ok great nephew. Finished the framing. Big bro Remi cooked up a lot of ribs and steaks on the grill, wives made side dishes, and beer, Jack, and good music came later. Sitting and sipping the afore mentioned Jack when brothers 4 & 5 say, "“hey jeune frèret. Il ya trente ans demain” (Hey young brother, 30 years ago tomorrow). Do which I cleverly retorted, “Dire ce que?” (Say what)? “We started the Desert Storm”. Hard to believe it’s been 30 years. On 17 Jan 91 Desert Shield turned to Desert Storm and the air and naval bombardments started. Ground assault commensed 24 Feb 91. I’d arrived in mid August 90 and stayed through Mar 91. My father as a civilian was there with the Patriot Missile and my brothers (Jarheads). After an hour of arguing, we determined around 5 or 6 cousins, too. We proceded to toast the campaign, past comrades, the stars, a tree, a stray dog, etc. We toasted a lot. So today was a recovery day.
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Great stuff, Harry. You’re still the man.
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Bench - 135wu, 185x12, 205x10x3
Smith incline - 110wu, 200 x 12 x 3
cable xovers - 30, 40, 50 x 12
flyes-25, 30, 35 x 12
cgb -135 x 13,185 x 10, 225 x 6
ext (^ attachment) - 40x15,15,13,10,10
Close grip lat pulldowns -110,120,130x12
seated row (two handles) -110,120,130x12
straight arm cable pulldown- 50 x 12 x 4
side cable shrugs- 50, 60, 70 x max
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Seated hammer shouder press - (ea side) 40, 60, x 12, 70 x 10 x 2
Cable lat raises - 20 x 12, 30 x 10 x 3
rear lat machine - 100 x 12 x 4
face pull (rope) - 40 x 12, 50 x 10 x 3
hammer curls - 20x14, 30x12, 40 x 8 x 2
seated preacher curl machine w/v grip thingy - 40 x 15, 50 x 12, 60 x 10, 70 x 8
reverse curls - 70 x 12 x 3
Ran 2400m (6 laps, little under 1.5 miles) on the track
Had to run out to the Army Post so used the gym there. A few different machine than I normally use.
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Bench - 135wu, 185x12, 215x10x3
Smith incline - 110wu, 200 x 12 x 4
cable xovers - 30, 40, 50 x 12
flyes-25 x 15, 30 x 12, 35 x 12 x 2
cgb -135 x 135, 185 x 12 x 3
ext (rope) - 40x15,15,14,12,12
Close grip lat pulldowns -110,120,130x12
seated row -110,120,130x12
straight arm cable pulldown- 50 x 12 x 4
side cable shrugs- 50, 60, 70 x max
Been very busy lately. Still getting in the swimming, running and lifting but seems like every day got a function to attend. Ballet and dinner theater (wife’s birthday. Only nodded off once) VFW elections ("hell f…in no I ain’t runnin for no office), Opening our new Purple Heart Association building, cooking breakfast at the vets home. Damn, nice to be retired and not have to do anything.
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Yesterday - 50 Min swim followed by 1.5 mile wood run. After many years my mother’s dishwasher finally gave up the ghost. We all bought her a new one so I disconnected and pulled out the old one. Got a lunch of yagerschnitzel, spatsel with cream sauce and brotchen for my efforts.
Today
Standing press from rack - 135 x 10, 155 x 10 x 3
Cable lat raises - 20 x 12, 30 x 12 x 3
rear lat machine - 100 x 12 x 4
face pull - 40 x 12, 50 x 10 x 3
hammer curls - 20 x 14, 30 x 12, 40 x 8 x 2
cable curls (rope) 50 x 12, 60 x 12 x 2
reverse curls - 70 x 12 x 3
]
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Wed - swim 50 min, run 1.5mi
yesterday - all weapons training. Tonfa, Sai (rusty as hell) Escrima sticks, bolo (brother in laws would shake their heads).
today-
Bench - 135wu, 185, 215, 235 x 5, 255, 275 x 3, 295 x 1 (nice and strict and fairly easy) going to go for 315 again in a few weeks
Smith incline - 110wu, 220 x 12 x 4
cable xovers - 30, 40, 50 x 12
flyes - 25 x 15, 30, 35 x 12
cgb -135 x 135, 205 x 10 x 3
tri ext (^ grip) - 40x15,15,14,12,12
lat pulldowns -110,120,130x12
seated row -110,120,130x12
straight arm cable pulldown- 50 x 12 x 4
db shrugs- 50, 60, 70 x max
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Nice benching.
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