Fixed that for you Harry. Good to see you picking things off the floor again
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Aug 4 - 2k swim, 2k run. Thought Iād change things up so started my run on the beach. Soft sand, pumped calves, only made it about 500m and had to finish up on the road. Just have to grow old(er) with small calves.
Aug 5 - Kata, poomse, sparring
Aug 6 - Misbehaved. Big fais do-do. Our Kagawanās birthday (local politician and my nephew) Big block party. Great time, food, and drink. Videoke machine of course.
Aug 7 - Weāll called it a deload day.
Aug 8 - Chest, Bench to 100k x 8 x 4,Tris, Shrugs
Today - Hang cleans to 90k x 1 x 3, shoulders, bi
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Aug 10 - 2k swim, 2k run
Aug 11 - .1/2 heavy bag, sticks, knives
Aug 13 - Bench - 65kwu, 80,90,100 x 8, 110 x 6, 120 x 3
cgb, overhead tri ext, stiff arm pull downs, shrug
Today - Slight incline press - to 75k x 8, laterals, bend delt raise, facepulls, ez bar
curls, ez bar forearm curl
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Harry, killing it as always. Making the rest of look like slackers!
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Not much to post. Been traveling a lot. 2 day trip to Guam. Got some stuff done at Andersen AB there. Some old friends and team members are retired there. 4 day trip to the beautiful island of Palawan. Huge Debut (pronouced de-bow, 18th birthday, coming of age party for girls) for one of my nieces. Hadnāt been to the monument, museum, national park in Bataan for a while so took a one day trip there. Lots of walking up to the giant cross there. Other than that lots of swimming but supersets of eating and drinking. Back to the weights tomorrow.
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Yesterday - Kinda a makeshift whole body workout.
Set one
Bench - 60k x 15
Bend row - 60k x 15
Slight incline seated press - 50 x 15
ez curls - 35k x 15
Overhead tri ext rope - 20k x 15
Forearm curls (ez bar) 25k x 15
Set 2
Bench - 75k x 12
Bend row - 75k x 12
Slight incline seated press - 60 x 12
ez curls - 40k x 12
Overhead tri ext rope - 22.5k x 12
Forearm curls (ez bar) 30k x 12
Set 3
Bench - 85k x 10
Bend row - 85k x 10
Slight incline seated press - 70 x 10
ez curls - 45k x 10
Overhead tri ext rope - 25k x 10
Forearm curls (ez bar) 40k x 10
Sweating profusely by the end of workout. 500grams water between sets and at the end. Only rest between different lifts was to either change weights our incline on the bench. Lay on the bench for around 5 minutes after workout. Felt drained. Felt great. Next time lifting will follow the same format with different lifts for body parts.
Today - 1.5 hr.Escrima drills and sparring (damn my forearms hurt) 1/2 hr heavy bag.
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That looked like a fun workout or at least something I would like to try.
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Aug 27 - Swim only 2k
Aug 29
Set one
Incline Bench - 60k x 15
Straight Arm Pull downs - 25k x 15
Power Cleans (just below knees) - 50k x 15
Face Pulls - 25k x 15
Hammer Curls - 12.5k x 15
cgb - 60k x 15
Forearm curls (ez bar) 25k x 15
Set 2
Incline Bench - 70k x 12
Straight Arm Pull downs - 30k x 12
Power Cleans (just below knees) - 55k x 12
Face Pulls - 27.5k x 12
Hammer Curls - 15k x 12
cgb - 70k x 12
Forearm curls (ez bar) 30k x 12
Set 3
Incline Bench - 80k x 10
Straight Arm Pull downs - 35k x 10
Power Cleans (just below knees) - 55k x 10
Face Pulls - 30k x 10
Hammer Curls - 17.5k x 10 (cheated on the last couple)
cgb - 80k x 10
Forearm curls (ez bar) 35k x 10
30 Aug - 1/2 hr on the heavy bag. Busy day.
1 Sep - Started a run. Only got in about 1000m when a tropical storm arrived. Cāest la vie.
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Thatās a lot of workā¦
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Still strong as hell I see! Well done!
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3 Sep
S1
Bench - 60k x 15
Flyes - 12.5k x 15
Stiff leg DL - 60k x 15
Sng Arm db press - 15k x 15
Ez Bar cheat curls (to forehead) - 30k x 15
S2
Bench - 85k x 12
Flyes - 15k x 12
Stiff leg DL - 85k x 12
Sng Arm db press - 17.5k x 12
Ez Bar cheat curls (to forehead) - 35k x 12
Set 3
Bench - 95k x 10
Flyes - 17.5k x 10
Stiff leg DL - 97.5 x 10
Sng Arm db press - 20k x 10
Ez Bar cheat curls (to forehead) - 40k x 10
Started drifting over to a throw centered routine. Made the mistake of looking up the result of the Tennessee Senior Oās. Good friend, competitor of mine won our age division in the shot and discus. I did email him my congrats. Decided Iāll compete next year in something, somewhere. The COVID cancellation of all the meets have kept me from competing since I turned 65. Headed back to the states in October so will begin some serious throwing when I get back.
4 Sep
1.5k swim, water was really choppy, started my 2k hill run but too muddy, slippery so settled for just flat road running
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Youāve been MIA for a while. Kinda come and go myself.
Yeah, Iāve been gone awhile but came back to log a new style training. Itās nice to see familiar faces.
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6 Sep - bag work, escrima sparring. Forearms feel like hell.
7 Sep -
Clean to Press - 45k, 60k, 70k x 3, 75k, 80k x 2, 85k, 90k x 1. 95k x 1 (knee dip and push)
Hammer Curls - 17.5k x 8, 20k x 6, 25k x 5 (cheat)
Dbs wide from side inward to eye level meeting - 10k x 12, 12.5k x 10, 15k x 8
That was all.
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hel320, it was 68 degrees at 5 this morning. People wore sweatshirts walking into gym.
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9 Sep - 2k swim, 1k barefoot beach run
10 Sep - Incline Bench - 65kwu, 80, 85, 90k x 5
db Flys - 10kwu, 17.5 x 8, 20k x 6
db C&J - (r) 20wu, 25, 30k x 5,4
Standing db press - (l) 20k x 8 x 2
front delt raise - 10,5k x 12, 12.5 x 10, 15 x 6
cgb - 60wu, 70 x 12, 85 x 10
11 Sep - kata 1 hr, bag work 1/2 hr
13 Sep - 2k swim, no run. Came out the water and bought fresh Bangus (Milkfish) and squid from the fisherman, cooked it up for lunch.
15 Sep - Headed downtown to a gym with olympic plates.
DL - 60k wu, 95k x 6, 130 x 5, 150 x 3, 170k x 2
Hypers - 3 x max w/10k plate
Straight arm pulldown - 25wu, 30 x 12, 35 x 10
Ez curls (cheat to forehead, discus throwers favorite) - 35kwu, 40, 45,
50k x 5
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Havenāt done anything but swim, fish, and enjoy some night life, for the past 9 days. Returned from a boat trip yesterday. Left from Subic bay and headed south west down the islands to the beautiful island of Palawan. Spent 2 days there and headed back up, Stopped at several other islands to refuel, re supply. Great time. myself and 6 nephews. Great friend of mine, retired Navy brass, lent us his Intrepid 327 Valor ācabin Crusierā (donāt say yacht) to use. Battening down the hatches now because Typhoon Karding, 11th to hit this year, is hitting right now. Level 3 for us project but up to 5 further north. Back to lifting as soon as it passes. Just added:
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Be safe.
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Hoping for the best for you and your family.
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Last couple of days drove around and checked out the damage to our properties. Some banana, coconut and one jackfruit tree down. Blew away a Nipa Hut we built out by our lake. Nothing too serious. About 80k north of us not so lucky. Lots of damage and some deaths. Typhoon left here and worked its way through Vietnam, Laos and Cambodia. All this to say I havenāt done anything in the work out department except a 2k run today. Hopefully getting back at it tomorrow.
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