Do pushups, tell people you did moving planks, better yet isotonic planks, win.
4 Likes
Zerchers from a low rack - 135 x wu, 185, 205, 215 x 5
Cross arm front squats - 135 x 8 and my voice change to falsetto. Neck too short and delts to high. Sticking with zerchers and may throw in squats with db.
Clean/Press - bar x wu, 135 x 5, 155, 175 x 3, 195, 205 x 1, 215 x 1/4 way, going, 1/2 way, going, aproaching 3/4 way,ā¦crash and burn. It will come back.
Lat raises - 20 x 15, 25 x 12, 30 x 10, 35 x 8
rear delt raises - 25 x 15, 30 x 12, 35 x 10
upright row - 75 x 12, 85 x 10, 95 x 8
Zerchers from a rack - 135 x wu, 185, 205, 215 x 5
Calve raises with 45# dbs and a board- 3 x max
Home to shower and confined to my room. Wife, a sis in law, and 3 nieces have occupied our kitchen and dining room. I can only dream of the concoctions their whipping up. Big fais-do-do
at Bro# 1ās place tomorrow. Bro# 2 in charge of the pyrotechnics. Hope everyone has a great 4th of July. Hit, Dreseden, Raven, Simo feel free to party, too.
12 Likes
Couldnāt help but laugh. The first time I ever threw a Shot Put was the beginning of Gymnasium, 5th grade in Germany. The coach instructed me to what comes out as āelbow the midget then slug the giantā in English.
4 Likes
I usually do a lot of push ups in the Philippines. For isotonic planks to you add weight of something?
Thanks, happy to join in 
Hope you had a great day
1 Like
Isontonic just means the muscles contract, i.e. have movement, as opposed to isometric meaning staying still.
Assuming proper form, the pushup form is exactly the same as a plank, except for the up and down of the body aspect. For strong, fit people such as yourself, just do pushups and donāt waste time (more importantly, donāt die of boredom) with planks.
As far as weight progression, start with a midget on your back, then progress to a giantā¦ 
2 Likes
Had a great 4th. Lots and lots of people turned out. Great food, drink, music and fireworks. Even got to sing āJolie Blonā with the band. There were no requests for an encore. Critics.
5 July -
Detox, I mean Deload day.
6 July -
Wide grip straight bar curls - 45 x 15, 55 x 12, 65 x 10
DB Over head Tri ext (EZ Curl bar) - 40 x 15, 55 x 12, 65 x 10
ez curl bar - 70 x 12, 80 x 10, 90 x 8
Close grip bench - 135 x 12, 185 x 10, 205 x 8
hammer curls - 35 x 12, 45 x 10, 50 x 8
Reverse curls (EZ Bar) - 75 x 15 x 3
wrist curls using the overhaead pulley - 50 x max x 3 each
7 Jul -
Bench - 135wu, 185 x 15, 205 x 12, 215 x 10, 225 x 68
Incline db bench - 45 x 15, 55 x 12, 65 x 10
flyes - 30 x 15, 35 x 12, 40 x 10
Bend row - 135wu, 185 x 10 x 3
straight arm pull downs - 70 x 15, 90 x 12, 110 x 10
Hypers - 3 x max w/35#
And following PGās advise did some pushups for the abs. 3 x 25 to get back use to them again.
8 July -
As the sun was coming up. 2000m swim.
12 Likes
Googled. Didnāt understand a single syllable, but I liked the tune and the beat.
1 Like
Sounds like a good time.
Thatās some solid benching.
1 Like
Damn
1 Like
Yeah, a little typo there. It was really only 67! (6) I am the worlds worst typist.
3 Likes
Started early at the dojo. Sabum came in early so got in little free sparring. Followed with 30 min kata, 30 min stick work, and 15 min heavy bag. Home to one of the wifeās outstanding western omeletts and way too much bacon, if there is such a thing. Didnāt a 2 mile woods run in the afternoon.
6 Likes
Funny thing is I know how capable you are, so was trying to work out if it meant, 6 or 8 or maybe 68 total reps, or one set or one giant rest pause set. Lots of ways to get to 68 and was trying to decide which one you used.
2 Likes
Zerchers from a low rack - 135 x wu, 185, 205, 215 x 5
DB squats (@ my side)- 50s x 15, 65 x 12, 75s x 10
Press from rack - bar x wu, 95 x 12, 115 x 10, 135 x 8, 155 x 6.
Lat raises - 20 x 15, 25 x 12, 30 x 10, 35 x 8
rear delt raises - 25 x 15, 30 x 12, 35 x 10
upright row - 75 x 12, 85 x 10, 95 x 8
Calve raises with 45# dbs and a board- 3 x max
9 Likes
Lotās of great work going on. I see you are pretty committed to the Zerchers still. First person Iāve ever spoken with that I can say that about. Ha haā¦ Funny about the planks. I canāt stand those. Itās not the pain, itās just holding one position for a long time that drives me crazy. Iāve gotta keep movingā¦ Sounds like the 4āth was a blast. Looking forward to the Youtube video of you singing with the band. 
1 Like
looking as stout as ever Harry 68x225 BPā¦Fuggggg
If only!
1 Like
come on mate, that is like a challenge. LOL
1 Like
Kicking up the swimming in prep for going back to the PI. Hit the water around 1100. Getting ready for the heat. Full 2 mile swim. Waterās warmed up so only wore trunks. Not much current so the return was fairly easy.
6 Likes
Now your making me wonder how many reps I could get if broken down into sets. Havenāt had some serious DOMs in a while might give it a try.
1 Like