I just got on Medicare couple months ago. They make you do an annual Wellness thing?
They donāt make you. Theyāll only pay for one a year so if you have a Primary Care Provider theyāll make sure they let you know youāre due again.
Zerchers - (from rack) - 45wu, 135 x 6, 205 x 5 x 5
Leg press - 90 wu, 180 x 20, 270 x 15, 370 x 12 x 3
DL - 135wu, 225,315,365, 385, 405 x 1, 315 x 8
Shrugs - 225 x max x 3
Leg ext - 100, 110, 120, 130 x 10
leg curl - 40, 50, 60, 70 x 12
cable twists-30 x lots x 3 ea side
5 Likes
Did one of those last fall. Thought it was silly.
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Never brag on your weather. Yesterday evening a serious of downpours went through. Rivers running high today.
Today - C&J - 135wu, 185 x 4, 205 x 2, 225 x 1, 245 x 0, 225 x 1,1,1
power snatch - 135 x 3 x 3
standing db press - 30wu, 40 x 12, 50 x 10
face pulls (rope) 50, 60 x 15, 70 x 12
Ez Bar curls to nose - 70 x 12, 110 x 8 x 3
Front delt lift, neutral grip, 30 x 10 x 3
reverse curls - (ez bar) - 50 x 15, 70 x 10, 90 x 8
Blew it on the 245 C&J. āHow far the mighty have fallenā.
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I suppose one can brag on weather in Alabama when there arenāt any tornadoes around.
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Bench - 135wu, 185,225 x 5, 275 x 3 x 3, 225 x 6
Incline (smith) - 110wu, 180 x 12, 210 x 10, 230 x 8
Flyes - 25 x 20, 30 x 14, 35 x 12, 40 x 10
Xovers, high to low - 30, 40 x 15, 50s x 12
Cables, low to high - 20, 30 x 15, 40 x 10
cgb - 135 x 12, 185 x 10, 205, 225 x 8
Overhead tri ext (rope) - 70 x 15, 80 x 12, 90 x 10
Seated rows- 135 wu, 205 x 12 x 10
Cable twist (across body, low to high, ea side) 30wu, 40,50,60 x max
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Sorry for my absence in here lately. Life has been busy. Glad to see you are still putting in some great work. Nice job on the lifting and glad you got a swim in a few days ago. The medicare appointment story is hilarious. 
When the doctor asks me if I am still drinking, the answer is always the same, āas much as I can, sir.ā They usually just shake their heads at that as they know that any attempt to lecture me will be a waste of timeā¦
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Tried to mark the like/love on your post and kept getting this? I actually miss military doctors that i saw my whole life until I turned 65. 
Started the day at the dojo. Forms, heavy bag, and a little sparring when the owner came in.He asked if I wanted to stay and help teach one of the younger classes. No!
After lunch headed out to the college. Still muddy but thatās half the fun.
hammer
9 single
9 doubles
9 triples
Got cocky and tried a 4 spin. It was ugly and cured me of thinking I could get back to doing it.
Discus - 9 Power position
9- South African
12 - Full rotation
Got all spiffied up and took the wife out to a new resturant a friend of mineās son just opened. Itās an old renovated mansion (my brotherās company did the renovating) and the tables are set up throughout the different rooms. Had some great crab legs and steak. Wife enjoyed it.
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I did edit that post shortly after I posted. Maybe that had something to do with it.
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Zerchers - (from rack) - 45wu, 135 x 8, 215 x 5 x 5
Leg press - 90 wu, 180 x 20, 270 x 15, 410 x 10 x 2
DL - 135wu, 225 x 10, 315 x 8, 365 x 6 x 3
Shrugs - 225 x max x 3
Leg ext - 100, 110, 120, 130 x 10
leg curl - 40, 50, 60, 70 x 12
cable twists-30 x lots x 3 ea side
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Had to run into town to Home Depot so went ahead and hit the Natatorium firstā¦ Riverā just running to high and fast to chance it.
45 min swim, mainly freestyle but threw in som breaststroke
2 mi run
Wet coming out of the water, rained on through the run. The rain helped get the taste of chlorine out my mouth. Picked up what I needed at Home Depot and with Costco being right next store found myself in a state of carb, protein, nutrient , etc. depletion. Purchased 2 foot long dogs, garnished them with beaucoup mustard, onions and relish and scarfed them down mosh kosk. Good day.
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Nice work in here. You have some strong lifts. Zercher squats always looked like they were more painful than they were worth but maybe thatās the lure of them.
Strong benching on that 275 3 x 3 sets.
You canāt go to Costco and not get a hotdog.
First started doing Zercherās back in the day. Competed in the Highland Games and they were great for the Caber Toss but did them from the floor up then. Havenāt been doing legs and just starting back.
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Press from rack - 95wu, 135 x 8 x 4
power snatch - 135 x 3 x 3
High pulls (mid shin to nose) 135 x 5, 155 x 4, 165 x 3
face pulls (rope) 50, 60 x 15, 70 x 12
Ez Bar curls - 70 x 12, 80 x 10, 90 x 8
hammer curls -30, 35 x 10, 40 x 8
Front delt lift, neutral grip, 30 x 10 x 3
reverse curls - (ez bar) - 50 x 15, 70 x 10, 90 x 8
3 Likes
Thatās probably the best reason I have ever heard for implementing zerchers. 
Nice pressing today!
Got in a real good day of throwing. Good thing I went early cause more hard rain in the afternoon.
Still trying to decide if Iām going rotational or kick in the shot. Might just follow Oldfieldās advice, āold men should just skootā. (Lost? Thatās okay. I get that way reading a lot of the logs on here.)
Shot -
Overhead toeboard throws - 9
Power position- 3
half turn throws -6
Kick - 6
full rotation -6
(not much difference in the distance between kick and rotation)
Hammer -
1 spin x 3
2 spin x 3
3 spin x 9
Discus
Power position x 6
South Africans x 6
full rotation x 15
Long workout but the distance is starting to improve. Different age category this year and may just get the one meet so looking at shooting at some records. If all the body parts hold up.
6 Likes
sounds like a good session, and if its good enough for Brian then I say do that.
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Met the āBig Oā several times. Incredible all around athlete but carzy as a loon.
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