Press from rack - bar x wu, 135 x 12, 135 x 10 x 2
Lateral Raises - 20 x 15, 25, 30 x 12 ea.
rear lat hitch up - 30, 40 x 15, 50 x 12 x 3
Facepulls (rope) - 70 x 15, 80 x 12, 90 x 10
ez Curl - 70 x 12, 80, 90 x 10
Cross body hammer curls - 30 x 12, 35 x 10, 40 x 8
Overhead tri ext - 60 x 18, 70 x 15, 80 x 12, 90 x 10
Tri ext - rope - 80 x 15, 90 x 12 x 2
forearm curl (ez bar) - 75 x 15 x 3
4 mile bike
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Cool and overcast day. Rode my bike to the gym, 3 miles, played with the heavy and speed bag. Ran,jogged about 1 mi. through the woods behind the gym wearing the 20# vest. Hit the sauna for a good sweat. Drank coffee with Cousin Mike, bsāed a while, road the bike the 3 miles home. Lazy day all around. Watching Earth vs The Spider, sippin Jamesons and smokin a Caldwell Iberian Express.
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āforced to eat chili dogs to surviveā
You poor thing. 
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You got to do what you got to do. 
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Big family turn out to take Mother to church. Brought my gear with me so hit the natatorium straight from Mass. Got in a good 45 minute swim and a 2 mile run. Took one of our great, great nephews (his Papaās deployed) Trick or Treating. I tested his candy, several times. Tomorrow being All Saints Day the wife is preparing a full meal for our dead. My Mexican American Sister in Law started her Dia de los Muertos celebrations tonight, too. Weāll light candles for the dead first thing in the morning and set out a full meal to include alcohol and cigars. In the Philippines weād be going to the cemetary and setting up a full picnic at the graves.
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DL - 135wu, 225 x 8, 315 x 6, 375 x 5, 395 x 3
hypers - 3 x max w/25# weight
Shrugs - snatch grip, smith mac, 225 x max x 3
Zerchers - 135 x 8, 185 x 10 x 2
leg press - 90 wu, 180 x 15, 270 x 12, 380 x 10 x 3
Leg ext - 100, 110, 120, 130 x 10
leg curl - 40, 50, 60, 70 x 12
calve Raises - 110 x max x 3
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Bench - 135 wu, 185 x 12, 225 x 10,8,8
Smith incline - 110 x 15, 180 x 12, 230 x 10
cables - low to high - 30 x 12, 40 x 10 x 2, high to low - 40 x 15, 50 x 12, 60 x 10
Flyes - 30 x 15, 40 x 12, 50 x 10
Bent rows - 135 x 12, 185 x 10 x 2
Chest supported seated rows - 100 x15, 130 x 12, 150 x 10
Straight arm pulldowns - 70 x 15, 90 x 12, 100 x 10
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Tough job but someones gotta do it.
AM MA 1 K 1hr SM 1/2 hr
PM A 2mi 20# vest
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Seated Machine Press - 60wu, 100 x 15, 140 x 12, 170 x 10
side delt machine - 50 x 15, 70 x 10, 100 x 8
rear lat hitch up - 30, 40 x 15, 50 x 12 x 3
Seated facepulls (rope) - 70 x 15, 80 x 12, 90 x 10
ez Curl - 70 x 12, 80, 90 x 10
Cross body hammer curls - 30 x 12, 35 x 10, 40 x 8
Overhead tri ext - 60 x 18, 70 x 15, 80 x 12, 90 x 10
Tri ext - rope - 80 x 15, 90 x 12 x 2
forearm curl (ez bar) - 80 x 15 x 3
4 mile bike
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Lots of volume. How long do these workouts take?
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Depends on the amount of BSing I get into. Problem with going to a gym where almost everyone is either related to you or knows you. Working out by myself I can finish in 45 min to an hour no problem. I only pause to change weights doing sets and most are supersets. I donāt write them that way but like today I did a set of the seated machine press and a set of the ez curls, etc. Iāve tried to take rest between sets but just canāt do it. Donāt use a cell phone so just end up twiddling my thumbs or getting into the afore mentioned bsing. Iām doing the bike riding after supper in the evenings.
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Thatās moving at a good clip! Iām tired just thinking about it. Of course, Iāve never been a paradigm of endurance.
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Swimming at the cement pond - 45 min and out to a a 2 mile run. Forgot to bring the vest so it was an unweighted run. 4 mile bike.
Ok, this part is weird. Really want to see what I can still do at this stage of my life. Planning on trying 2 things to start. Thing # 1- start running and go as far as I can. When I canāt run no more I get someone to come get me. Thing # 2. Suppose to get back to around 70f next week so gonna jump in the river and just start swimmings and go til i cants go no more. Couple of great nephews agree to follow me in their Bass boat, and do some trolling. Probably some deep psychological reason involving denying Iām getting old but really want to do this. Weāll see.
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I understand completely. Iām doing the same thing before sarcopenia takes me down.
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Started the day out cooking breakfast at the Tut Fann Vets home. Then we had a planning meeting to prepare for upcoming Veterans Day. Delegated tasks and worked out the logistics of getting the Vets to the Parade, how many could still march, the barbecue after, etc Gotta brag on our town now. Weāve got the Redstone Arsenal here and a real high percentage of military retirees and Vets. The State VA gives us a budget every year for these events which we far exceed and local people and businesses step up. Donāt need to beg for volunteers or help. Enough braggin. Saturday night. Already changed the clocks, Jamesons out, decided on a Tony Alvarez Lancero Mild cigar, and āThe Giant Gila Monsterā is on the flash drive and ready to watch.
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Nothing over the last 4 days. All perparing for Vets Day Celebration. Early this morning, time for swim test. Mid morning an two great-nephews showed up in oneās Bass boat ready to chaparone. 70f out. Had doing 5.5 miles in my mind, the SEAL SWIM test (or was). Now they do/did it in a SCUBA suit which is more difficult and chaffes the hell out of you. Based on landmarks and nephews GPS I made just short of 5 miles. Replaced shoulder started tightening up and when I tried doing a sort of side swim with just my right arm, a rescue swim variation, to let the left rest said thatās enough. Pissed me off because the rest of me felt ready to keep going. Probably no more tries this year. Weather drops to the 50ās next week. Hope all have a good Veterans Day.
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Great effort!
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Veterans Day celebration went great. Pretty sure all our Vets from the home had a great time. Most of the family worked and helped out so all went well. Disclaimer: As this is 2021 the following is probably considered misogynistic, toxic male behavior. Read at your own risk. Three of my great nieces, freshman in college all, were helping serve the Vets from the home. Heard them talking. One says, ā3ā, The other ā5ā and the third ā6ā. I ask, āWhat are you girls counting?ā How many times weāve been pinched Uncle. No matter how old a GI still has it in him. Spent most of the day on clean up and wrap up. Back to the gym tomorrow.
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