Sat
Bench - 60kg wu, 80kg x 12, 90 x 10, 100 x 8, 105 x 6
Incline- 60kg wu, 65k x 12, 80k x 8 x 3
Flyes - 10k x 15, 15k x 15k x12, 12,10
CGB - 70k x 10, 80k x 10, 85k x 8
Overhead tri ext - rope- 20k x 15, 30 x 12, 10
Face pulls - 25k x 15 x 3
shrugs - Bar + 90 x max x 3
Mon
Standing press - 45k x 15, 55k x 12, 10 x 8
Side delt raise - 12.5k x 15,12,10
rear delt raise -15k x 15 x 3
ez curl - bar + 20kwu, 37.5k x 12, 40 x 10 x 2
hammer curls - 15k x 15 x 3
reverse curls - 40k x 12 x 3
Tues - Short ocean swim. Thunderstorm came on real quick and the waves picked up. Had to go back to shore. Been pouring all day, rainy season, so went over to Bro-in-laws dojo and got some work in.
Summary
Went to a local gym for a work out and they gifted me some chalk. Makes all the difference lifting in this humidity. Great bunch of guys.
6-25 - Chest, tris, back - Finally benched to 8 x 102k (224#) for 2 sets again. 3 and 4 sets next.
6-27 -shoulders, Bi - Chalk really helped on the cleans
6-28 - Swim 2k, hill run 2k
6-29 -Kata 1 hour, heavy bag 1/2 hour
6- 30 - Chest, tri, back
7-1 - shoulders, Bi
7-3 - swim 2k, hill run 2k
7-4 - Serious 4th of July party at the local VFW post with fellow members of the VFW and Special Forces Association. Lots of Filipino veterans, including my brother and law attended, too. Great time, as far as I can remember.
7-6 - Ferry trip to Bacolod, Negroes Occidental, my wifeās home town. About 803k.
7-8 - Huge 40th wedding anniversary celebration. Canāt believe sheās kept me this long.
7 9-11 - Swim, snorkel, scuba
Today - recovery
Thanks everyone for the anniversary congrats. Very much appreciated.
Real early this morning
Bench - 65kg wu, 85kg x 10, 102 x 8 x 3 !! Intermediate goal reached. Next 4 sets, then 5 and then will work on adding some weight. May start visiting the gym where theyāve got Oly bars, weights, and benches.
Incline- 60kg wu, 65k x 12, 80k x 8 x 3
Flyes - 10k x 15, 15k x 12, 12,10
CGB - 70k x 10, 80k x 12, 85k x 10
Overhead tri ext - rope- 20k x 15, 30 x 12, 10
Bent rows - 65 x 15, 70 x 12, 80 x 10
shrugs - 20k plates each hand x max x 3
Got to the home gym early, 6:15am, temp was 30c/86f and 74% humidity with totally dead air. Not a wisp. Finished up and ran the 200 or so meters to the beach, kicked of my shoes and dove in. Just lolled around in the surf doing my beached whale impression for a few minutes. Home to a cold shower. Feel great. Chicken Adobo for lunch coming up.
Same routine, Swim & run, Martial Arts, lift, lift.
Hit the downtown gym yesterday. Used the Olympic weights.
Clean and press - 45kwu, 65k x 6, 80k x 3, 90k x 1 (had to dip at the knees), 97.5k/214.94 Still hitting bodyweight, barely. Took a big dip, big drive, ugly as hell but it went up.)
cable lat raise x 3
machine rear lat raise x 3
Curl machine x 3
face pulls x 3
ez forearm curls
Good day.
Tuesday - Dead lifting. 60k wu, 85k x 6, 100k x 5, 125k x 4, 140k x āI felt the earth move under my feet, (Carol King)ā. Thought my legs were giving out for a second. Mag 7 quake with the epicenter about 60 klicks from here. Headed home, some minor damage on the street, a few aftershocks, but the neighborhood escaped any real damage.
Wed - Drove around to our properties to see how everything held up. Picked up lots of coconuts but that was about it. One wall with some minor cracks in it. Put a nephew in charge of repairing it.
Thurs - Kata, sticks, knives, heavy bag
This morning - nice 2k swim to 1.5k hill run. Think Iāll try deadlifting again tomorrow.
Finally got back to the deads today and had a pretty good back day.
Dead lifting - 65k wu, 85k x 6, 100k x 5, 130k x 4, 160k x 2
Stiff arm pulldowns - 20k 12, 25, 30k x 10
Bent row - 65kwu, 85 x 12, 100 x 10
Seated on the ground pulldowns w/close grip - 85k x 12 x 3
Had a good work out. Overcast so not as hot as itās been. Pulling with a āstandardā bar is harder for me than with the Oly. Harder to get a grip with the skinner bar. Single pulley lifts are, duh, harder. Vaguely remember the physics of pulleys. The weight end gets to swinging, too. Weāre gonna hook up a few more pulleys to reduce the swing.
Usually the nephews just climb up and pick them. Had to cut a couple down cause they were falling in the backyard and can do some serious damage if they hit someone.
I think the rule for pulleys is everyone you add is supposed to cut the load in half. Or something like that. Of course it depends on where the pulley is put as well.
