Chuck Norris calls Harry now and then for tips on being more manly.
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Probably told this before but sat in the bar at airports twice (SEA/TAC and Stapleton) with Carlos (formerly A1C Norris, USAF). First time I was in uniform and he invited me in to the Executive Lounge and second time he remembered me and invited me in again. We mainly discussed his time at Osan AB, ROK, and how he got started in Tang Soo Do and then branched out. Super guy. Earned everything heās got on his own. PS, I gave him a couple tips (thatās a joke).
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More like stubborn. Itāll beat me someday soon. Just not yet.
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20 Jan was gorgeous and around 50F/10c. Loaded up equipment and headed out to the track. Lot of shot and discus throwing. A little too wet for hammer. (shot area is sand and drains off). As usual told my self to concentrate on form and also as usual kept throwing just a little bit harder. Ok, I measured a few
21 Jan natatorium for 1 full hour and 2 mile run.
22 Jan today - Large portion of the family went to church together for the baptism of my mothers umpteenth Great-great Granddaughter and another niece, not sure on the number of greats, for me.
Next 2 days Iāll be MIA from te workouts. Tomorrow, wifes birthday, taking her out to be wined and dined.
24 Jan taking her to a see Shen Yun.
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Today-
Leg Press - 200 x 15, 290 x 12, 380 x 10 (stop, pause, drive hard)
Sng leg press - 90 x 15, 140 x 12, 160 x 10 ea leg
Stationary jumps - 20 wu, 5x5 all out.
Bench - 135wu, 225 x 8, 245 x 6, x 255 x 5, 275 1,1,1(full pause, fast as can up, wasnāt real fast)
Cable xover - low to high - 30s x 15, 40s x 10, 50s x 8
flys - 25 x 15, 35 x 12, 40 x 10
cgb - 135 x 12, 185, 215 x 10
Overhead ti ext (rope) - 60 x 15, 70 x 12, 80 x 10
Took the wife to see Shen Yun last night. We both loved it. I never cease to be amazed at what the human body is capable of doing.
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Stiff leg Deadlift (been a while) 135wu, 185, 225 x 8, 275 x 6, 315 x 4, getting back in the grove
hypers - 3 x max w/25 plate
Press from rack - 95wu, 115, 135 x 6, 155 x 5, 165 x 4
Cable front raise - 20wu, 25, 30 x 8 (fast), 35, 40 x 8
hammer curls - 35, 40 x 8, 50 x 6
reverse curls Ez Curls - 80 x 12 x 3
Cable overhand wrist curls 30, 40, 50 x max ea.
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27 Jan - Got to the Natatorium and the floats dividing the lanes crossways into 25m were down and the pool was divided to itās 50m lanes. 50m up = fast. 50m back = easy. 1500m meters. Finished off the swim with a 200m breast stroke. Out to a 2 mile trail run. Tried a new Indian resturant for lunch that boasts āModern Indian Foodā. Wasnāt impressed.
28 Jan - Weather said last day of sun for a week so had to throw.
Hammer - 4 overhead a throw
4 x 1 spin
4 x 2 spin
4 x 3 spin
shot - 6 over head wu
6 - power position
9 - rotation - 1 front foul, 2 sector fouls
9 - kick - 2 front foul
Discus - 6 power position
6 - South Africans
12 full spin - 2 front foul, 1 sector
Great Day
Today - Early Morning - Crappy weather as predicted - Dojo, 45 min heavy bag, 1/2 escrima sticks, 1/2 kata
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Itās about time to move into an ark here, so you can expect similar this week.
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Great work going on in here, as always. Those swimming intervals sound tough at 50-M distance. Great job on that and then running afterwards. They are saying rain all week here too. Not looking forward to that one bit.
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Man I wish you lived closer, Iād hire you to teach my youngest how to throw, he loves shot and disc just no one can teach him how to do it. I threw in HS but I sucked. Good work as always.
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Me too. But Iād be trying to freeload, and sneak into one of Harryās giant family feast gatherings with a gazillion relatives, and anonymously āhelp outā with the overabundance of goodiesā¦ 
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Take a look around you tube. Start with this for the shot: How to throw SHOT PUT - YouTube, and this for the Discus: This should be a good one for the discus: Discus Skills and Drills - YouTube
PS Depending on where heās at in his training he will decide he should be throwing the shot using the rotation (Oldfield) style. All the young throwers are convince if they just learn to rotate with the shot they increase their throw by 20ā in a week. Easier to learn the kick first. Second one to avoid, Iāll just get a lot stronger and throw way farther". No technique, no distance. Itās easier to get stronger once youāve got good technique. Tell him, as we throwers say, āPunch ahole in the skyā!
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No one leaves hungry (and very few sober). In the Philippine when you have a party āguestā i.e. every one in the neighborhood shows up and even bring containers to take home leftovers.
Same here and Iām suppose to be getting the house re-shingled tomorrow.
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Yesterday
Leg Press - 2100 x 15, 300 x 12, 390 x 10 (stop, pause, drive hard)
Sng leg press - 90 x 15, 140 x 12, 160 x 10 ea leg
Stationary jumps - 20 wu, 5x5 to 24" box
Bench - 135wu, 225, 245, 255, 265 x 2, 285 x 1 (full pause)
Cable xover - low to high - 30s x 15, 40s x 10, 50s x 8
flys (slight incline, straight arm) - 20wu, 25 x15, 30x12
cgb - 135 x 12, 185, 215 x 10
Overhead ti ext (rope) - 60 x 15, 70 x 12, 80 x 10
Today
Deadlift
135wu, 225, 275, 315 x 5, 375 x1
hypers - 3 x max w/25 plate
Seated db press - 25wu, 45x 8, 55 x 6, 65 x5
shrugs (smith) - 215 x max x 3
Straight arm pulldowns -70 x 12, 80 x 10, 90 x 8 (cheated)
Cable front raise - 20wu, 25, 30 x 8 (fast), 35, 40 x 8
hammer curls - 35, 40 x 8, 50 x 6
reverse curls Ez Curls - 80 x 12 x 3
Cable overhand wrist curls 30, 40, 50 x max ea.
Fell in with some of the youguns yeaterday so took the opportuity of having a spotter to bench heavy. Replay of 285 bench. 4 inches of chest, 'You want me to take it" āN0!ā few more inches inches, āyou sure?ā āNO Damn it!ā few more really slow inches, āuh, ā¦ā, āItās up now dumb ass.ā Felt like I was doing a 10/10 lift like Dresden does. Giving me delusions of getting back to 315. Deadlift felt great and fairly easy. Thought about going higher. Decided get some more reps under the belt before trying a max.
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Just saw that the leg press in our gym allows you to do one side or the other. Not sure how I never noticed before. Looking forward to trying that. Strong work on those two sessions. Sorry your spotter was a little overzealous.
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Iām doing it by choice though, at least on the first few reps
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Weather sucked again today but not near as much as where some of you live. Suppose to clear up some tomorrow.
Natatorium divided the pool into 25m lanes again. 35 min slow and steady freestyle, 15 min breaststroke. Headed out for a run, got in about 300m when a torrential a torrential downpour commenced. Stubborness took me about another 100m at which point I conceded defeat and ran back. Think I heard Freyr chuckling up in the clouds.
Add on: I never really grew up. Iām a Kaiju freak. Probably every Kaiju movie made. Saw this on youtube right after I first posted. Just had to. Godzilla on Carrier Exercising - YouTube
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Freyr (had to google, learned something new) vs Godzilla, who wins?
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No buddy beats Godzilla!
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