Absolutely beautiful day. 70f/21c and not a cloud in the sky. Thought of diving in the river and then my brain kicked in. Head down to the natatorium instead. Place was almost empty. Figured there’d be more resolutionist this time of year. They must be in the tanning salons. Did a steady 50 minutes of interval training, 200m sprint (or a reasonable facsimile of)/200m slow. Hit the path around the lake and did 2.5 miles. Another good day. Weather woman says cold headed in tomorrow evening might even get flurries.
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Yesterday.
Bench - 135 wu, 205 x 12 x 3
DB incline Bench - 40wu, 50 x 15, 60 x 12, 70 x 10
cables - low to high - 30 x 15 x 3
Cables - high to low - 40 x 20, 50 x 15, 60 x 12
Flyes -25 x 15 x 3
Bent rows - 135 x 10, 185 x 8 x 3
straight arm pulldowns - 60 x 15 x 3
Reverse grip pulldowns - 110 x 12 x 3
Good time at the knights of Columbus last night. Cajun night. Great food, great music. Nephew’s band was playing some great traditional Zydeco. Once again my offer to sing was rebuffed. Beginning to take it personal.
Proud Uncle time. Well proud great- Uncle. My baby girl completed phase 1 UPT (Undergraduate Pilot Training) and will be Phase 2 starting next week. I feel so proud, and old.
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Congrats to your grand-niece.
You crack me up often, Mr. L.
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You really look a lot younger than your age in that photo.
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The picture on the left is when my niece was in her 1st year college so about 5 years ago. I was still a young, strapping 61 then.
If you ever heard me sing you’d really crack up.
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Did an early morning 2 mile run. Took the wife through the drive-in at Crystal’s and let her super size for Valentine’s Day (I made that up). Did a late lunch, early dinner at a local place called Cotton Row. Great atmosphere, wife loves their Chilean Sea Bass and the Calamari in Thai sauce. I got the Coffee Crusted rib eye and asparagus wrapped in bacon. Good eats.
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Nice job on the run. Sounds like it was some good eating too. That’s cool about your daughter. Very impressive accomplishment. 
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DB Squats 40s, 50s x 15, 70s x 12, 80s x 10 (full seated stop)
Leg Ext - Sng leg - 80 x 15, 90 x 12, 100 x 10
Leg curls - 80 x 12, 90 x 10, 100 x 8
calve raises - holding 40s, 50, 60s x max
RDL - 135wu, 155 x 12, 175 x 10, 195 x 8 (starting back)
Bent row - 135wu, 185 x 12 x 3
shrugs - 225 x max x 3
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Standing Press (from rack) - 45wu, 135 x 10, 155 x 8, 175 x 6
lat raises - 20x15, 25 x 12, 30 x 10
rear lat hitch - 35 x 15, 45 x 12, 50 x 10
rear lat machine - 70 x 18, 80 x 15, 90 x 12, 100 x 10
facepulls, rope - 80 x 3 x 15
Ez Curl bar- 90 x 3 x 12
Hammer curls - 25,30,35, 40 to failure
preacher curl machine - (sng arm) 30 x 15, 40 x 12, 50 x 10
overhead tri ext ^ attach - 60 x 20, 70 x 15, 80 x 12
tri ext (rope) - 60 x 20, 70 x 15, 80 x 12, 90 x 10
ez curl bar forearm curls - 70 x 15, 90 x 12, 100 x 100
Good work out. Bad weather coming in tomorrow afternoon.
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Good workout. Must be nice.
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You guys both have great taste. Obviously…
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In preparation for the incoming severe weather hit the dojo before the sun came up, did a 1/2 hour of kata, followed by heavy bag. Hit the natatorium as it was opening up and got in a good 45 min swim and a 1.5 mile run. Picked up some items at the grocery store on the way home. After lunch settled in to await the on-coming weather that they’d let schools out early for. Drizzling rain came, more drizzling rain, a gust or 2 of wind. That was it. Weather people, bless their hearts.
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That is a strong press…
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They missed here too. Phone said 70 and sunny. Well, they got the sunny part right anyway. Warmest it got all day was 53 with a gale force wind blowing.
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Can’t remember if it was my father or big brothers who told me “you should always be able to lift your weight over your head”. Getting near the point where I won’t be able to any more and I think that’ll really bother me. C’est la vie
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Bench - 135 wu!!!, 225 x 8 x 3
Smithg Incline - 90wu, 180 x 12,230 x 10 x 12, 250 x 8
cables - low to high - 30 x 15 x 3
Cables - high to low - 40 x 20, 50 x 15, 60 x 12
Flyes -30 x 15 x 3
Bent rows - 135 x 10, 185 x 8 x 3
straight arm pulldowns - 70 x 15 x 3
Reverse grip pulldowns - 110 x 12 x 3
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Yeah, ageing is a bitch. Still you are way stronger and more capable than most other humans - including many way way younger. That is really impressive.
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hel320 hasn’t begun to age with those bench and incline numbers.
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Yesterday - early 2 mile run - afternoon pig out at a nephews birthday party.
Today -
Leg Press - + 90 x wu, + 180 x 20, + 270 x 15, + 360 x 12
Leg Ext - Sng leg - 80 x 15, 90 x 12, 100 x 10
Leg curls - 80 x 12, 90 x 10, 100 x 8
calve raises - holding 40s, 50, 60s x max
DL - 135wu, 225, 315 x 8, 365 x 6 x 2
Bent row - 135wu, 185 x 12 x 3
shrugs - 225 x max x 3
Quick work out. Changing brakes on the truck, thought I’d beat the rain, didn’t. Dear wife says, “too bad you don’t have a garage to pull the truck into.” Don’t know where people get the idea garages are for parking vehicles in.
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