Yesterday-
clean/press floor up - 135, 155 x 5, 175 x 3, 195, 205, 215 x 1
db 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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Swam, ran, kataed, poomsed, hit bags, lifted weights from different angels and positions.
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well looks like you just about covered it all
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After only 20 years my HVAC unit gave up the ghost. I was all for doing without heat as the wife an I spent the night sleeping in front of the fireplace with a nice fire, some wine, good music, good âŠâgo to sleepâ. Nephew came out, made a sign of the cross over the outside unit, took me down to a distributor, Rheem, bought a new unit and had his people install it. Ran around the neighborhood a few times while they were installing it. Came back and the wife had cooked lunch for the crew. Back to the gym to âtrainâ tomorrow.
2 Likes
Bench - 135wu, 185 x 6, 225 x 5 x5, 255, 185 x 10
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
overhead tri ext (rope) - 40 x15 x 3
Lat pulldowns - 110, 120, 130x12
seated row -110,120,130x12
straight arm cable pulldown- 50 x 12 x 4
db shrugs- 60, 70, 80 x max
New HVAC systemâs installed. Threw a some wood in the fireplace and fired it up. Poured some Jamesonâs, lit up a Villiger Braniff No. 2 Plus, a fairly inexpensive cigar. First time trying. Just average. Turning on the much overlooked classic âThe Black Scorpianâ I taped earlier. Another exciting Saturday night when your 65.
3 Likes
Yesterday, 50 min swim to a 2 mi run.
Today - Changed up the order a bit
rear lat cable xcross overs - 20 x 12, 30 x 12 x 3
cable lat raises - 30 x 12 x 4
face pull - 50 x 12 x 4
Seated smith machine press (very wide grip) 90 x 12, 110, 130 x 10
hammer curls - 20 x 14, 30 x 12, 40 x 8 x 2
cable preacher curls (ez bar) 50 x 12, 60 x 12 x 2
cable reverse curls - 70 x 12 x 3
3 Likes
They opened the COVID-19 vaccine sign up for 65 and above today so signed up on-line and got put on the waiting list. Donât call us, weâll call you. Figure after all the stuff they pumped into me in the military a little more wonât hurt. Went out to # 2 brotherâs place to get some firewood. Heâs got about 3 cords stacked and dried and a whole lot of fresh beech not cut. Family can take what you need but youâve got to cut and stack an equal amount to replace it. Just got me about 1/2 a rick. Filled up my little Mazda truck. Beech cuts easy so wasnât to hard chopping. Still between the loading, unloading, cutting and stacking it made for a full day. Did get some delicious enchiladas verdes and refried frijoles from #2 sister-in-law Esme for lunch. âIs Maria feeding you enough, you look a little thinâ. Itâs good to be the baby brother, sometimes.
3 Likes
Bench - 135wu, 185, 225, 245, 265, 285 x 2, 305 x 1
DB incline (been awhile) - 35wu, 45x 12, 55 x 10 x 3
cable xovers (high to low) - 30, 40, 50 x 12
cable xovers (low to high) - 30 x 12 x 3
flyes - 25 x 15, 30, 40 x 12
cgb -135 x 135, 205 x 10 x 3
tri ext (rope) - 40, 60, 70 x15
Lat pulldowns - 110, 120, 130x12
seated row -120,130, 140x12
straight arm lat pulldowns- 60 x 12 x 4
db shrugs- 60, 70, 80 x max
2 Likes
Morning- 0500 - Kata/Poomse/Makiwara. Outside, .-5c or almost 31f, no shirt. Never, ever wake up, make coffee, review old, old, really old for some of you, Karate/TaeKwonDo training logs from 81-82 Japan, 82-83 Korea. Makes you feel soft, makes you feel old, makes you miss your lost youth, makes you stupid and go out half naked, gi bottom, in very cold freezing drizzling rain and train for an hour. Felt great afterwards though. Came in to a great breakfast and a wife just shaking her head and saying, âlumang tao pa rin mabaliw sa iyong edadâ (old man youâre still crazy at your age).
6 Likes
Best compliment ever. And you deserve it.
1 Like
rear delt cable xovers - 20 x 12, 30 x 12 x 3
lateral raises - 30 x 12 x 4
face pull (rope)- 50 x 12 x 4
Seated smith machine press (as wide a grip as the equipment would let me) 90 x 12, 110 x 10 x 3
db curls - 20 x 20, 30 x 12, 40 x 8 x 2
hammer curls - 25 x 15, 30 x 12, 35 x 10
cable preacher curls (ez bar) 50 x 12, 60 x 12 x 2
cable reverse curls - 70 x 12 x 3
A page from my Tae Kwon Do training, around '83. Trained at a very tradition dojang in downtown Daegu. you were expect to not only learn techniques but to understand the meaning of each poomse and how it should be executed. I was lucky enough to have several Korean friends who helped me translate from Korean to English. 
2 Likes
Really crappy weather but managed to get a 1.5 hour block at the Natatorium with it being Sunday and real ugly out. Did a straight hour slow swim and then breast stroked for another 20 minutes and then just splashed around like the crazy old men in Caooon. Followed up with a 1.5 mile run. Got home to the wifeâs Caldereta and pancit.
3 Likes
Bench - 135wu, 185 x12, 225 x 8 x 4
Smith incline - 110 x 12, 160 x 10, 200, 220 x 8,
cable xovers (high to low) - 30, 40, 50 x 12
cable xovers (low to high) - 30 x 12 x 3
flyes - 20 x 20, 30, 40 x 12
cgb -135 x 135, 215 x 10 x 3
tri ext (ez bar attac) - 50, 60, 70 x15
Lat pulldowns - 110, 120, 130x12
seated row -120,130, 140x12
straight arm lat pulldowns- 60 x 12 x 4
db shrugs- 60, 70, 80 x max
Woke up to a winter wonderland. Roads iced over and then covered with snowâŠHad reconciled myself to some kata in the back when great nephew down the road shows up on his dadâs Polaris 2 seat ATV looking for breakfast. Schools were closed and his parents slept at the hospital they work at to make sure theyâd be there when the roads closed. Couple of glasses of chocolate milk and off to cousin Mikeâs gym. Went most of the way through the woods, bridge over the river was very icey, but made it with only a few swerves. Put on a pot of coffee, cranked up the stereo, had a good work out. Went home after and wife fed us waffles, ham and eggs. Good day.
4 Likes
FTW ! and thatâs a lot of volume
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Damn Harry youâre in good shape. Lifting, swimming, jogging and martial arts. Snow covered roads are no big deal but when they ice up that gets scary.
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Since Iâm retired/retired with plenty of time on my hands and all my competitions are closed down until after the virus I decided to keep busy, and out of trouble, by working more on my cardio, health, and catch up on my MA training.
2 Likes
Thurs-shoulders/bi
Fri-50 minute swim/1.5 mi run
Today- Morning- Chest/back/tri
afternoon- dojang for bag work
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Standing press (strict) barwu, 135 x 8, 155 x 7, 175 x 6, 195 x3, 205 x 2, 225 x fail
rear delt cable xovers - 20 x 12, 30 x 12 x 3
lateral raises - 30 x 12 x 4
seated face pull - 60 x 12 x 4
db curls - 20 x 20, 30 x 12, 40 x 8 x 2
hammer curls - 25 x 15, 30 x 12, 35 x 10
cable preacher curls (ez bar) 50 x 12, 60 x 12 x 2
ez bar reverse curls - bar + 50 x 12 x 3
2 Likes
50 Min swim/2.5 mi run. The day was just plain beautiful. Planned on running 1.5 mi but it was so nice out just kept going for 1 more. Got a letter in the mail from the Tennessee Senior Olympics saying theyâre shooting for a state meet in July. Thinking about it.
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Another even more beautiful day. Couldnât help myself. Threw some discuses and shots in the truck and headed out to the throwing field at the local college.
discus-wu - 10 standing easy throws
10 power positon throws - no reverse
10 slow spins w/reverse
Shot-wu - 10 face front throws
10 power position throws
10 full glide throws for form
Never went full out bodies not ready for it. Probably going to feel it in the hips and shoulder tomorrow.
4 Likes