Don’t get arrested.
1 Like
You take good care of your people!!! They are lucky to have you!!!
1 Like
1/17/19
Warm up… meh was pretty on the verge of an anxiety attack.
Rerun
Squat
1x10/bar
1x5/85. I think the might be the key
1x5/115
1x3/125
1x3/137.5. Mucho better! Good clean reps
Fr Plate raises
3x30/10
CGBP
5x5/55 felt good!
4 Likes
1/18/19
Warm up BPAs, facepulls, dislocates, rings
OHP
1x5/bar
1x5/50
1x3/55
1x3/60
1x1/45
1x4/50
Incline BP
1x10/bar
1x5/45
1x5/50
1x3/55
1x2/60. 3rd rep left shoulder just quit. Ouch!
Since I had the bench out.
Decline crunch
5x10 SS with leg ext 5x10
Tried some hammie curls but no go. I have to figure ut what I did last time to stop them from cramping up.
Some chins sprinkled in the mix.
I really need to think about how to structure this day. But I got the main lift in so that’s something.
Those are some pretty sweet ankle sleeves you have there 
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Well since I can’t find any 1980s leg warmers… sigh…
They are really cheap and the left one is smaller than the right. It practically cuts the circulation off to my lower leg. I don’t use them unless something feels wonky.
But they keep my legs toasty 
1 Like
1/19/19
Warm up
Band pull diwns
Chins
3rd world hold
DL sumo
1x5/125
1x5/155
1x3/175
1x3/195
Houston we have a problem!
Goung to have another go at this after lbfast-lunch. I didn’t eat last night so this isn’t going to fly right now.
1/21/19
Warm up facepulls BPAs
Deload week so I just went out and had fun
BP
1x10/bar
1x5/55
1x5/62.5
1x5/72.5
DB BP
5x10/20
Front Squat
1x4/60
1x4/85
3 Likes
This is the correct way to deload. It’s also how I think about 90 percent of my programming right now 
I’m digging your new avatar. You look good, and your shoulder definition would make Arnold totes jelly.
Thank you! But I am pretty sure Arnold had front delts
1/24/19
Warm up meh
Squat
5x5/85
BP
Practiced unracking the bar with my lats instead of pressing it out and bar position
Took too long to defrost every thing this morning ran out of time.
2 Likes
Defrost gives new meaning to your warmups. Ready for spring here.
1 Like
1/25/19
BPAs
Facepulls
OHP
3x10/bar
BTN
Couple sets
Front and backs
3sets
Front raise on incline bench
Enough to build a small fire
10s are a little too heavy 5s too light Think I will pop into the dollar store and pick up some of those pink 7s
Rear delt raise
A few sets with 10s
Inverted rows bar and rings
Very conservative on the weight for the raises. Pretty sure that’s how I made my shoulders angry the first time. Too heavy, too fast. 
They are finally feeling pretty good so I am going to proceed with caution.
2 Likes
1/26/19
DL
5x5/125
Praticed unracking bar with lats again, this time with bands
Tri ext
A bunch of sets various weight amrap
Practiced spoto press for the first time.
Managed 3reps on chins at this weight!
1 Like
spoto… chanllenging exercise!
This was my first time trying them, so I went very light. By the last set it felt like I was getting the hang of it.
It was suggested as assistance work to hopefully improve my bench.
Very good strateg, IMO, when you chose to start with light weights. Spoto and dead bench press were two of my shoulder killers (but they survived!).
1 Like
1/28/19
Cyc 2 Wk1 Dy 1
Warm up
Dislocates
BPAs
Squat
1x8/bar
1x5/85
Wk sets
1x5/100
1x5/115
1x6/130. So freaking happy!
2x10/100
DB BP
1x15,15,13,15,11/20s
Inverted ring rows
1x5/10,7,10,10,6
Ly Leg raise iff bench
5x10
Single arm lat pull w/band perpendicular to the rack
Band pushdown
Going to start my daily challenge again.
The cycle will be 100 BPAs
Weed eat my garden yesterday. Now to get it tilled up. Onion aets should be in soon.
3 Likes
100 BPA’s is a good thing !
Hmmmmm… I think an Old Goat taught me that! Good to see around these parts again!