6/3/19
After Work Conditioning
6 - 40 Yard Sprints
Crossovers
Backwards Running
Change of Direction
Agility Ladder
One Long Sprint
Time to work off all the various graduation parties. Plus my meet is about six weeks out.
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6/5/19
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
Pushdowns:
4 sets x 25 reps x 65
Kickouts:
4 sets x 15 reps x 35
Poundstone Curls:
100
Concentration Curls:
4 sets x 10 reps x 45
BB Curls:
4 sets x 10 reps x 80
Cable Curls:
4 sets x 10 reps x 100
Treadmill:
10 minutes x 102 calories
Can’t make up stories like that .
Amazing.
Yesterday:
Wife leaves abusive husband, files for protective order vice divorce action; next night drunk husband molests 17 yr old son who escapes into a locked bathroom. Father breaks door, son shoots father in chest and head. Father now brain dead on life support; wife has authority to pull plug. Wife asks me to start husband’s probate. I mentioned something about prematurity, while struggling to maintain a straight face, so she’s planning to turn him off tomorrow.
I honestly fear dying of boredom if I retire.
2 Likes
6/6/19
Kroc Rows:
4 sets x 10 reps x 145
DB Front Raises:
4 sets x 10 reps x 65
DB Side Raises:
4 sets x 10 reps x 40
Machine Shoulder Press:
4 sets x 10 reps x 110
In and out in 40 minutes.
My daughter’s tennis coach got me on cigars. We went out for dinner a while back and he asked what hobbies I have. I said I just lift. He is a big cigar guy and gave me a whole bunch of various types. I find it to be a good way to wind down after a stressful week at work. I only smoke one or two a week.
I just returned from the reservation and the smoke shop. Everyone there knew the coach and they hooked me up with some free stuff even.
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6/8/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 285 x 3, 325 x 2, 375 x 1, 405 x 1
Bench Against Band:
275 x 3, 245 x 4, 225 x 5
Svend Press:
4 sets x 50 reps x 3 plates (10s)
That felt pretty good. I’m six weeks out from the meet, and trying to find where I should be at. This will be my first meet in a long time going raw.
My son is home from school and says he won’t be able to compete with me this year. He has to work that weekend, and hasn’t trained much the past few weeks anyway.
I’m a big cigar fan.
Any particular recommendations?
For something with a little strength, I like La flor Dominacana (LFD) , a little milder Alec Bradley and sons or Nat Sherman metropolitan. Olivia cigars are a good cigar at a reasonable price.
I try to limit to 2/week, during the warm weather months.
I’m just learning. I’ve had a couple Olivas and I like them too. I like Padron as well. I think Diesel is a good, cheap smoke. Like you I do one or two a week.
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6/9/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 365 x 1, 415 x 1, 425 x 1, 435 x 1, 365 x 2, 345 x 3, 315 x 4, 225 x 10
6/11/19
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
Pushdowns:
4 sets x 25 reps x 80
Tate Press:
4 sets x 20 reps x 30
Poundstone Curls:
100
Concentration Curls:
4 sets x 10 reps x 45
Hammer Curls:
55, 60, 65, 70 x 10 reps
6/15/19
Deload Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 2, 275 x 1, 315 x 1, 275 x 1, 225 x 1
Light and easy. I was way overdue for a deload. It worked out because my shoulders hurt and I slept like crap last night.
We head to WSU today for Freshman orientation with our daughter. Parents get to spend two days in their own dorms. I’m not looking forward to no AC and a small bed.
On the flip side she is learning the value of a good education, as she is working in a warehouse for cherry harvest. She came home last night saying how much it sucked.
6/19/19
OHP:
4 sets x 5 reps x 135
BB Shrugs:
405 x 5, 455 x 5, 455 x 5, 455 x 5, 320 x 20
DB Front Raises:
4 sets x 10 reps x 60
Face Pulls:
4 sets x 20 reps x 110
Treadmill:
10 minutes / 101 calories
The weekend at WSU was a lot of walking. My daughter settled nursing for a major. I’m good with it. Nurses are in demand and make good money. I am trying to convince her to go all the way and become a nurse practitioner.
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Glad to read your daughter has tried the grunt job, I think it’s great incentive for success in college not to mention later life.
Get much out of barbell shrugs?
Yep, I grew up working for my dad on the farm. I think doing that kind of work builds character.
As for the shrugs, I don’t know. I normally do Kroc rows, but there was no one there and the rack was free.
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I stopped doing them since even heavy ones only fueled my ego. I’m a fan of Kroc rows but my gym stops at l00 lb dumbbells.
Just heard about a local bodybuilder/powerlifter about 34 who has a staff infection size of his hand on upper thigh. A lifting friend said he thinks it’s from steroid injections.
Nurse practitioner are in huge demand in all specialties. CRNA seem to be at the top of the list where I work, for autonomy and income.
Well worth the time if the motivation is present.
I wouldn’t be surprised. I knew a guy years ago that got one. Roids also cost him his freedom. He went into a rage and assaulted his father-in-law. After a trip to prison, I don’t think he lifts anymore. I see him on Facebook and he looks a lot smaller.
We’ll see how far she goes. She’s really smart and a hard worker. She’s picked up about $10,000 for scholarships next year.
1 Like
6/20/19
Poundstone Curls
100
Concentration Curls:
4 sets x 10 reps x 45
Hammer Curls:
4 sets x 10 reps x 60
Biceps Gauntlet
One Arm Extensions:
4 sets x 10 reps x 40
Kickbacks:
4 sets x 10 reps x 40
Pushdowns:
4 sets x 20 reps x 115
Cable Extensions:
4 sets x 15 reps x 100
I met a really cool young guy at the gym today. I say cool only because he was really kissing my ass. Still, seemed like a nice kid who wants to learn.
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6/22/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 3, 315 x 2, 365 x 1, 435 x 1 (one board), 225 x 10, 135 x 20
Svend Press:
4 sets x 50 reps x 3 plates (10s)
I think the deload week was just what I needed. It all felt good.
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