4/2/18
Leg Press:
450 x 10, 450 x 10, 540 x 10, 630 x 10, 720 x 10, 810 x 10, 900 x 10, 950 x 10
Narrow Stance:
4 sets x 10 reps x 540
Press From Dead Stop At Bottom Pegs:
4 sets x 5 reps x 450
I moved through this pretty fast. In just under 45 minutes.
5/4/18
OHP:
45 x 10
65 x 10
95 x 10
115 x 10
135 x 10
155 x 10
Hammer Strength Low Row:
4 sets x 10 reps x 4 plates
Face Pulls:
4 sets x 10 reps x 100
DB Side Raises:
4 sets x 10 reps x 45
That was it. In and out on a Friday.
How’s the job going? Swaggering?
The job is going well. Lots of responsibility, but my stress has gone done. I run five divisions, each with vastly different duties.
5/5/18
Deload Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1
Bench Against Band:
250 x 3, 275 x 2, 305 x 1
Svend Press:
4 sets x 20 reps x 25s
Light bench was on order today. Just to make it a little more challenging, I added the band. That way I feel like I did something.
My son is home this weekend, and he went with me. He has been working our super hard. He has taken his weight from 200 to 154. He said he has only experienced mile strength loss. He is considering competing with me in June. He thinks he can deadlift 405 raw. I told him that would be a respectable pull at his body weight.
5/6/18
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 375 x 3, 415 x 3, 465 x 1, 315 x 5, 275 x 10
Power Shrugs:
415 x 5
465 x 5
475 x 5
Not as good as I wanted. I don’t know what the deal was. I’ll repeat this one.
Him going from 200 to 154 ranks right up there with your lifting.
200 to 154 and going for a 405 pull = wow!
Ok, his lifting also ranks right up there with his weight loss.
That’s what I think too. He pulled 385 the other day just screwing around. I think he’s on fence for the meet, but I want to talk him into it. It would be awesome doing a father / son meet.
5/8/18
Biceps Gauntlet
DB Reverse Curls:
4 sets x 12 reps x 30
Cable Curls:
4 sets x 12 reps x 80
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
D-Bar Pressdowns:
4 sets x 10 reps x 50
Kickouts:
4 sets x 10 reps x 35
Moving fast…
5/10/18
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 380 x 3, 405 x 3, 450 x 3, 330 x 10
Leg Extensions:
4 sets x 10 reps x 190
I had a little more motivation this morning. My old football coach was working out next to me. He’s in his mid 60s but looks 20 years younger. He’s totally jacked too. It’s amazing how you still want to impress people like this all these years later.
Why would that surprise you?
Cause I’m old, and my 17 year old self comes out every time we see each other. In the end it is enduring respect for a man that was a big part of my life for a long time.
Ran into my HS track and field coach at a meet last year. He’s in the state coaching hall of fame and a biggy in the T&F world. Been 45+ years and a lot of other stuff since I graduated but still felt the need to impress him.
That guy surely has same attitude about himself as when you were 17. Age hasn’t changed my attitude about myself. Good you had someone in your life like that.
Our high school football coach was starting center for LSU’s 1958 national championship football team. I really admired him for his attitude and his great physical strength. A piece of concrete who taught advanced math who got fired for sleeping with a student. (Not so much admiration now. )
5/12/18
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 315 x 7, 245 x 10, 225 x 14
Low Crossovers:
4 sets x 10 reps x 50
Svend Press:
4 sets x 50 reps x 3 plates (10s)
I did not feel like going heavy today would have done any good. I spend all day in the sun yesterday, and I felt a little run down.
My daughter played in the district tennis tournament. She and her partner won two and lost one. They are still in the tournament, since it still continues Monday. They are in the consolation bracket semi-finals.
Not to be that guy, but Emily played the best she ever did all day. Her partner let her down, but even more so in the loss. The coach told me the partner is one of the five most uncoachable kids he has ever had. She refuses to listen. My daughter is very frustrated, but is too good of a friend to say anything. Singles next year, so the partner situation will be gone. I just hope things go well Monday.
You, and especially your daughter, had a full weekend. She’s just being introduced to life.
And it continues all day today. I took the day off, so I hope good things happen.
5/14/18
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 465 x 1, 415 x 3, 365 x 3, 325 x 5
Bent Rows:
4 sets x 10 reps x 225
I took today off to support my daughter in tennis again today. It was nice to come in a little later and see all my old 7:00 AM buddies.