2 Oct -
Bench - 60kwu, 80k x 12, 90k x 8, 100k x 6, 110k x 4
Incline Flyes - 10kx 15, 12.5k x 12, 15k x 10
cgb - 80k x 12 x 3
Overhead Tri Ext (rope) - 20k x 15, 22.5k x 12, 25k x 10
db shrug - 30k x max x 3
3 Oct -
Power clean (shin level) - 50kwu, 70k x 5, 80k x 3, 85, 90 x 1
Seated Press, slight incline -40kwu, 55k x 10, 70k x 8, 75k x 6
wide, rear to front delt raise - 5kwu, 10k x 12, 12.5k x 10, 15k x 8
hammer curl - 10 x 15, 15k x 12, 17.5 x 10
Forearm curls (EZ Bar) - 40k x 10 x 3
4 Oct -
2k swim/2k run
6 Oct -
45 min kata/poomse, escrima sparrng, 15 min heavy bag
8 Oct -
Bench - 60kwu, 80k x 8, 90k x 7, 100k x 6, 110k x 3, 80 x 8
Speed incline dbs (from neck area, palms out, for shot put) 15k x 15. 20k x 12, 25k x 10
incline flyes - 10k x 15, 12.5k x 12.5k x 12, 15k x 10
CGB - 85k x 12 x 3
Overhead tri ext (V handle) 20k x 15, 25k x 10, 30k x 8
Bent row -40, 60, 70k x 10
9 - Oct
Clean/Press - 50kwu, 70, 75, 80k x 2, 90k x 1, 95k (with dip) x1,1
Standing sng arm db press - 17.5k x 6, 20k x 6, 25k x 5, (r) 30k x 4, (l) 30k x 3
Front delt raise - 10wu, 12.5k x 10, 15k x 8, 17.5 x 8, 20k x 7
Cheat curls to forehead - 35kwu, 40,50, 60k x 5
Forearm curls (ez curl) - 45k 8 x 3
Still pretty much on shore. Doing great. Leaving here tomorrow night so been real busy. Swimming almost everyday but the liftings been a little bit more sporadic. In maybe a week or so Iâll be back to the gym in USA. Really want to get back and start throwing again.
Arrived back in the US early 27 Oct. Still trying to adjust to the 13 hour difference. Hit the gym at 0200 2 days ago and did a more or less full body workout. One lift for each part. Out running 2 miles at 0300 yesterday and a quick swim in the river. Getting too cold and will have to start back at the cement pond soon. Headed out to the Commissary and then to COSTCO for some pantry and fridge restocking. Brothers came over before we got home and turned on the fridge and put some essential in it. Hope to hit the gym in the morning and get back on this time zone.
Got to the gym at 0800 today. Showing how he missed me Cousin Mike greeted me with an exuberant âwant coffee?â Good to be back in the home gym.
Bench - 135wu, 185 x 10, 205 x 8, 225 x6, 245 x 4
Right here Cousin Mike started blasting Aerosmithâs Back in the Saddle over the speakers
Cable xover - 30wu, 40 x 12 x 3
Incline machine - 120wu, 130 x 12, 140 x 10, 150 x 8
flyes - 25wu, 30 x 12, 35 x 10 x 3
bent rows - 135 x 12, 155 x 10, 175 x 8
shrugs - 50 each hand x max x 3, pause at top of each
seated row - 110wu, 130 x 12, 150 x 10, 170 x 8
Walked outside this morning heading to the gym for shoulders/arms day. Crisp morning air, not a cloud in the sky. Just had to go throw something instead. Loaded up the truck with throwing stuff and headed out to the college.
Hammer - (7.256k) - Overheads x 10
6k
Single turn x 5
double turn x 5 (1 foul, 1 out of sector, net)
triple turn x 10 (6 of the 10 = fouls and out of sector/net. Need practice bad)
Discus
2k lobs x wu
1.5k
power throws x 10
South Africans x 5
Full turn time x 15 (2 fouls, 3 out of sector)
Shot
7.256 wu front throws
Power positon (6k) x 10
full kick x 15 (3 front foul, 1 out of sector)
rotational x 5 (sucked. All out of sector)
6 laps x 400m = 2400m = 2.4k / 1.5m (almost)
Very rusty but damn it felt good to be out throwing again. Have to decide if Iâll go with the kick or rotation in the shot. See how my shoulder feels tomorrow.
Cleans, floor up - 95wu, 115 x 8, 135 x 6, 155 x 5, 175 x 3, 195, 205, 215 x 1
Standing strict press - 105wu, 135 x 8, 155 x 6, 175 x 4x 195, 205 x 1
laty raises - 20 x 15, 25 x 12, 30 x 10
rear delt machine - 90 x 12 x 3
Hammer curls - 25 x 15, 30 x 12, 35 x 10
Overhead tri ext (rope) - 50 x 18, 60 x 15 80 x 12
Fore arm curls (ez bar) - 80 x 12 x 3
On the way home picked up a pound of corned beef and swiss cheese from the deli. Pulled a quart of Blue Pants Pils beer from a local brewery. Made Rubens using Jewish rye, Russian dressing and Momâs home made sauerkraut for lunch. Kosher dill pickle spears on the side. Canât find rye bread, Russian dressing or a good Pils anywhere where I live in the Philippines. Ate 3. Drank the beer, napped 3 hours. Think Iâll copy write this work out plan.
Real early to the dojo. Kata = 1/2 hr, heavy bag = 1/2 hour. Home by sunrise which was an hour early cause of DST. Beem warm here for this time of year. Suppose to be 80/81f (26c) the rest of the week. Hit the river for a short 500m swim. Airs warm, water not so much so.
Bench - 135wu, 185, 205, 225, 245 x 5, 255 x 2, 265 x 1
Incline machine - 120wu, 130 x 12, 140 x 10, 150 x 8
Cable xover - 30 x 20, 40 x 15, 50 x 12
flyes - 25 x 15, 30 x 12, 35 x 10, 40 x 8
bent rows - 135 x 12, 155 x 10, 185 x 8
shrugs - 50 each hand x max x 3, pause at top of each
seated row - 110wu, 130 x 12, 150 x 10, 170 x 8
straight arm pulldown - 60 x 15, 70 x 12, 90 x 10
hypers - 3 x max
Nov 9
River swim -1500m straight out of water to 2 mi/3.22k run. Definitely last river swim of the season. Weathers going from mid 70s/24c to highs of mid low 50s/10 and over night lows below freezing. Back to the Cement pond.
Nov 10
Cleans/Jerk - 95wu, 115, 135, 155, 175 x 2, 205, 215 x 1 (body weight overhead, still and barely)
Standing strict press - 105wu, 135 x 10, 175 x 4, 3,3
lat raises - 20 x 15, 25 x 12, 30 x 10
rear delt machine - 90 x 12 x 3
Hammer curls - 25 x 15, 30 x 12, 35 x 10
tri ext (rope) - 50 x 18, 60 x 15 80 x 12
Fore arm curls (ez bar) - 80 x 12 x 3
Leg press (single leg) - 90wu, 140 x 12, 160 x 10,
Nov 11
Started day at the Tut Vets Home cooking my world famous pancake breakfast. After breakfast loaded up 2 buses and headed out to the VDay parade. Drizzling all day but the vets loved it. Lot of comaraderie, inter-service joking, cat calls at the young ladies marching. Local High School bands played, Am Legion, VFW, Purple Heart Society, etc. all had their floats, ok, trailers pulled by trucks. Alabama A&M Marching band put the icing on the cake. They put on a hell of a show. Long tradition of military service and vets in our family so no shortage of help. Every resident got their own assistant. After the parade brothers Remi and his crew had cooked up lots of ribs, burgers and wurst on the BBQ. Many side dishes donate by friends and family. Good day by all.
Today -
Weather dropping out tonight, Winter prepped the house. Doesnât take much here. That was it.
Bench - 135wu, 185, 205 x 10, 225 x 8 x 2
Smith Inclines - 110wu, 160 x 10, 180, 200 x 8
Cable xover - 30 x 20, 40 x 15, 50 x 12
flyes - 25 x 15, 30 x 12, 35 x 10, 40 x 8
bent rows - 135 x 12, 155 x 10, 185 x 8
shrugs - 50 each hand x max x 3, pause at top of each
seated row - 110wu, 130 x 12, 150 x 10, 170 x 8
straight arm pulldown - 60 x 15, 70 x 12, 90 x 10
hypers - 3 x max
Got to the gym a little later than usual. New guy member comes over and introduces himself. 52 years old, wants to âget in shapeâ. Asks my age and then the questions I always dread, âWhatâs your diet plan? You know, how many carbs, how much protein, supplements, etcâ. Putting on my most studiest expression, âCoffee, food, whiskey, cigars, Ibuprofen when neededâ. Had to fess up never followed any kinda diet plan and when I try to read different ones I fall asleep. Tried keeping âfood logsâ couple of times and those lasted a week most. Rarely eat breakfast cept when I get a killer urge for pancakes, eggs, bacon, etc and then I gorge. Do love soft boiled eggs and some english muffins now and then. Big lunch is my main meal when I can and usually something light in the evening. The wife makes different Antipasto plates for me which I love to snack on at night. Canât remember the last time I had âjunk foodâ, chips, candy, deserts, etc. Never developed a taste for such. Now nuts I love. Any kind of plain nuts. Cashews favorite. Final question, âHow do you know if youâre getting enough protein?â Donât. He walked off. Looking for better advise I quess. Another potential disciple lost. Time for the whiskey and cigar part of the diet.
This is my second favorite question just behind how long have you been training. When asked how long my usual response is to look at the clock and say âoh about 40 mins nowâ This always produces a confused face, followed by some stammering as they explain their original question.
I have never understood the purpose of this question. If I say over 30 years is that impressive or does it make the think, fk it I am not training that long to look like that âŠLOL
Strikes me as people looking for a ray of hope. Especially the more mature ones who are just starting. I think theyâre hoping youâll say âoh just a year or 2â.