[quote]LittleStrick wrote:
j_willy3 wrote:
J-willy- sorry to hear about all of the stressors. Everything is so friggin’ corporate anymore. The whole idea of community and actually knowing the folks you work with/for doesn’t seem to mean a whole lot.[/quote]
You know it is what it is. We will regroup.
[quote]j_willy3 wrote:
LittleStrick wrote:
j_willy3 wrote:
J-willy- sorry to hear about all of the stressors. Everything is so friggin’ corporate anymore. The whole idea of community and actually knowing the folks you work with/for doesn’t seem to mean a whole lot.
You know it is what it is. We will regroup.[/quote]
Indeed it is. But that doesn’t mean I have to like it.
[quote]LittleStrick wrote:
j_willy3 wrote:
LittleStrick wrote:
j_willy3 wrote:
J-willy- sorry to hear about all of the stressors. Everything is so friggin’ corporate anymore. The whole idea of community and actually knowing the folks you work with/for doesn’t seem to mean a whole lot.
You know it is what it is. We will regroup.
Indeed it is. But that doesn’t mean I have to like it.[/quote]
HAHA Nor us!!
j- what are “floor wipers”?
i got them from the work out the actors did on the movie about the Spartans, was it “The 300”. Here is a link Floor Wipers from 300 Movie Workout - YouTube
Wed night workout
Bench Press: Bar x20, 135x15, 185x8, 205x6, 245x1, 215x6, 265x1, 225x5, 275x1
DB Fly: 3x25x15
Triceps V push down: 3x75x15
Reverse DB Fly: 3x45x8
Went in for a fast chest workout. Tried some wave training. I don’t know how to access the training method. I don’t think I was high enough on my singles to feel real impact from the rep sets. I’ll try it again for a few sessions. Probably should have done some CGPs instead of the push downs.
JWs evening thought: Some people hear voices… Some see invisible people… Others have no imagination what so ever.
Thursday morning workout
Squats in the Smith: 135x20, 205x12, 225x6, 245x5, 2x265x5
Floor wipers: 3x10
Decline leg raises: sets of 20, 20, and 15
Squats really worked the hell out of me. Once again I left the gym gimpy legged and wondering what it would feel like to really squat again. Maybe I need a day pass to another gym and do a total body workout.
Looks like a busy day today with a lot going on at work. The bankers aren’t our friends anymore, so there is a lot of strategizing going on. I’d rather be concerned with operations, rather than financing. But in today’s world its the new, new normal. So off we go into uncharted stormy waters. While the headwinds and cross currents are less, we still have a challenging journey. The iron will keep me sane.
JW’s morning thoughts: A bus station is where a bus stops. A train station is where a train stops. On my desk, I have a work station…
The whole work thing can really ruin the entire day. Just one lucky number and I’d be gone. It must be extra stressfull for you having employees who depend on your business staying afloat.
Friday morning workout
Rubber band dislocates: 15 reps
YTWL 8 lbs
Barbell complex, 10 sets 5 reps each
Treadmill interval 13 minutes
I guess I woke up in a mood to torture myself. I did the first 7 with maybe 15 seconds rest between sets. It was time to walk 12 feet to the water cooler down a swallow of water and walk 12 feet back to the bar. After the 7th set I took a 4 minute rest and cranked out 3 more. I was some kind of used up. Still I soldiered on the treadmill for an interval. I was really rocking out, but I could only manage 13 minutes of intervals. I was still sweating after my shower and for almost 2 hours after my workout. Hell its not hot here today, its damn cool, only 65 degrees and no humidity… well 75% which is damn near nothing…
Getting prepared for Labor Day weekend. High School reunion, pottery class for the daughter, party with some long lost relatives I donâ??t really like… Should be interesting for sure!
JW’s morning thought: When you make it idiot proof, someone will just come along with a better idiot.
Awesome work, j-willy. Obviously there was a lot of stress/frustration driving that one. Bet it felt great to burn it out!
[quote]j_willy3 wrote:
Friday morning workout
Rubber band dislocates: 15 reps
YTWL 8 lbs
Barbell complex, 10 sets 5 reps each
Treadmill interval 13 minutes
I guess I woke up in a mood to torture myself. I did the first 7 with maybe 15 seconds rest between sets. It was time to walk 12 feet to the water cooler down a swallow of water and walk 12 feet back to the bar. After the 7th set I took a 4 minute rest and cranked out 3 more. I was some kind of used up. Still I soldiered on the treadmill for an interval. I was really rocking out, but I could only manage 13 minutes of intervals. I was still sweating after my shower and for almost 2 hours after my workout. Hell its not hot here today, its damn cool, only 65 degrees and no humidity… well 75% which is damn near nothing…
Getting prepared for Labor Day weekend. High School reunion, pottery class for the daughter, party with some long lost relatives I donâ??t really like… Should be interesting for sure!
JW’s morning thought: When you make it idiot proof, someone will just come along with a better idiot.
[/quote]
Party on j_willy! just don’t say anything you’ll regret when you get in the car and drive home…
You just keep flogging yourself with those complexes and intervals, that’s a hell of a session!
Saturday morning workout
Rubber band dislocates: 15 reps
YTWL 8 lbs
T-bar row 3x135x8
Jump shrug: 185x8, 205x8, 205x6
Lat pull down: 3x130x8
Hies shrug: 3x285x8
Upside down hanging push ups: 2xBWx8, BWx6
Chest supported row: 2x165x8, 165x6
Treadmill interval: 20 minutes
I missed a back and shoulder workout one afternoon this week so I rolled into this morning. My traps were sore from yesterday. the shoulder feels fine. In fact, the YTWL does not hurt at all. I’m thinking of moving up to 10 lbs on them. I might actually try to incorporate this as an exercise/warm up deal. Chest day in the morning. I’m not sure what I will do. I’m thinking of about a few DB sessions.
Off to carry the daughter to pottery class at the beach and back to get ready for a 30 year class reunion. Should be interesting to say the least.
JW’s thought of the morning: I didn’t fight my way to the top of the food chain to be a vegetarian
Strong all around willy. Fridays thought for the day was funny. Hang in there,things have a way of working out! A great weekend to you.
[quote]j_willy3 wrote:
Saturday morning workout
Rubber band dislocates: 15 reps
YTWL 8 lbs
T-bar row 3x135x8
Jump shrug: 185x8, 205x8, 205x6
Lat pull down: 3x130x8
Hies shrug: 3x285x8
Upside down hanging push ups: 2xBWx8, BWx6
Chest supported row: 2x165x8, 165x6
Treadmill interval: 20 minutes
I missed a back and shoulder workout one afternoon this week so I rolled into this morning. My traps were sore from yesterday. the shoulder feels fine. In fact, the YTWL does not hurt at all. I’m thinking of moving up to 10 lbs on them. I might actually try to incorporate this as an exercise/warm up deal. Chest day in the morning. I’m not sure what I will do. I’m thinking of about a few DB sessions.
Off to carry the daughter to pottery class at the beach and back to get ready for a 30 year class reunion. Should be interesting to say the least.
JW’s thought of the morning: I didn’t fight my way to the top of the food chain to be a vegetarian[/quote]
I stole that one and used it too. How do you consistently come up with this stuff? I give you credit. You oughta put it all together into a book.
[quote]DaCharmingAlbino wrote:
j_willy3 wrote:
JW’s thought of the morning: I didn’t fight my way to the top of the food chain to be a vegetarian
I stole that one and used it too. How do you consistently come up with this stuff? I give you credit. You oughta put it all together into a book.[/quote]
I kind of collect them DCA. I kinda like the irreverance. You should see my Facebook page…
Sunday morning workout
Rubber band dislocates: 25 reps
YTWL: *8lbs
Bench press: Barx20, 135x16, 205x8 4x245x5
Incline DB press: 3x60x10
Flat DB Fly: 3x30x12
Incline CGP in the smith, reverse grip: 185x8, 2x185x6
Triceps push downs with the V bar: 3x75x12
Reverse fly 3x45x8
Passed on running an interval. The training felt good, it was tough. Long day yesterday… short night… slept light all factored into a tough morning workout. I’m satisfied with the results in spite of the average workload.
We had an interesting day yesterday. Between the youngun’s pottery class, high school reunions and cutting grass made for a long day. Still it was a typical day for the most atypical week I guess. I enjoyed seeing old friends. We are all old now some more than others! The 6’0" tall skinny white kid with springs in his legs that could dunk a basketball at 16 is a 260 lb bald headed trucker. The football team quarterback and all around Mr Athlete is now a shop keeper, still living for 1979. We have engineers and doctors. We have White House staffers thru 4 presidents, teachers, and farmers. We have sawmill trash, haha! The high school sweat heart couple danced the night away and I think tried to recapture their romance of 30 years ago for a fleeting moment. We toasted a friend that retired a Navy Chief made a beautiful family in Georgia, only to be murdered with his wife by their drug troubled son. It was bittersweet and I guess that made my training all the harder today.
JW’s thought of the morning: We never really grow up, we only learn how to act in public.
hey willy, quick question on complexes. the cosgrove article i read says to decrease 1 rep each set, so that’s how I’m starting out. I have seen other articles where you don’t drop a rep, you do the same each set.
I think you do straight sets, but I’m not sure. Do you know what the relative pros/cons are for the different ways? The only thing I can think of is that decreasing a rep each set would allow you to use bigger weights. I’d love to hear what you think about this issue
My wife says I still haven’t learned how to act in public
Guess its true, you can never go home again. Haven’t made it to any of my reunions for various reasons. You’re adding more to your workouts. Good going.
Monday morning workout
Rubber band dislocates: 15 reps
YTWL: 8 lbs
Barbell complex: 9 sets 5 reps each
Treadmill interval: 13 minutes
Complexes were tough. I did 5 sets with about 30 seconds rest then had to take a 3 minute blow. All I could muster was 4 sets on the return ordeal. After 13 minutes I was toast on the treadmill.
2 nights of little sleep and then 400 miles of driving to and from Hatteras just about killed me. I almost passed on this morning. About 3:30 I was seriously considering it… At 4:30 am my alarm went off and I thought of turning over and sleeping a while longer. WTF I thought, I got up and went in and ground the complexes out. Tired as hell right now, but I’m glad I did it.
JW’s morning thought: Only a mediocre person is always at their best.
I am proud to say that since I gradded hye skule, I have never been back for any of the reunions. I’d rather have my pubic hairs plucked.