You busy out there at the beach?
Monday evening workout
Rubber band dislocates
YTWL: 8lbs
Speed bench with bands: Barx20, 135x10, 4x 205x6 (3reps pause 3 reps)
Incline DB press: 3x50x10
3 minute DB press: 40
Incline reverse grip press in the Smith: 3x155x12
WOW!! Felt good to get back in the gym. I didn’t get there this morning, I rode up from the beach to work. I decided to do some speed work along with some kind of exercise from Lee Hayward. It was kind of interesting and his accent is kind of funny. Of course I’m a fine one to talk. Mine is somewhere between southeastern Virginia, Dismal Swamp, and hoigh toider (or Outer Banks waterman). Anyway it was kind of cool and really pumped my chest and tri’s.
I have a busy day tomorrow. For some reason one of our clients wish to bring some members of the Gabonese diplomatic mission as well as the President of Gabon’s chief of staff to the plant. I guess I should brush up on all that protocol stuff. I figure I’ll be a good Southern boy and use a lot of Sir’s, M’mams, Mr’s and Mrs’. I just hope I don’t end up looking even more stupid than I can be at times!!
JW’s evening thought: Don’t argue with fools because, people from a distance can’t tell who is who.
Monday evening workout
Rubber band dislocates
YTWL: 8lbs
Speed bench with bands: Barx20, 135x10, 4x 205x6 (3reps pause 3 reps)
Incline DB press: 3x50x10
3 minute DB press: 40
Incline reverse grip press in the Smith: 3x155x12
WOW!! Felt good to get back in the gym. I didn’t get there this morning, I rode up from the beach to work. I decided to do some speed work along with some kind of exercise from Lee Hayward. It was kind of interesting and his accent is kind of funny. Of course I’m a fine one to talk. Mine is somewhere between southeastern Virginia, Dismal Swamp, and hoigh toider (or Outer Banks waterman). Anyway it was kind of cool and really pumped my chest and tri’s.
I have a busy day tomorrow. For some reason one of our clients wish to bring some members of the Gabonese diplomatic mission as well as the President of Gabon’s chief of staff to the plant. I guess I should brush up on all that protocol stuff. I figure I’ll be a good Southern boy and use a lot of Sir’s, M’mams, Mr’s and Mrs’. I just hope I don’t end up looking even more stupid than I can be at times!!
JW’s evening thought: Don’t argue with fools because, people from a distance can’t tell who is who.
[quote]hel320 wrote:
You busy out there at the beach?
[/quote]
It’s been nice at the beach hel. Between the tourists, the osprey’s fishing, and the pelicans diving its been nice. I watched a pelican go screaming in from about 200 feet. They are so cool to watch. They fish with the finesse of Rosey Grier. Then the ospreys are like Baryshnikov, they fish with grace. I’m definitely a pelican.
[quote]j_willy3 wrote:
hel320 wrote:
You busy out there at the beach?
It’s been nice at the beach hel. Between the tourists, the osprey’s fishing, and the pelicans diving its been nice. I watched a pelican go screaming in from about 200 feet. They are so cool to watch. They fish with the finesse of Rosey Grier. Then the ospreys are like Baryshnikov, they fish with grace. I’m definitely a pelican.[/quote]
The fact that there’s more pelicans than eagles speaks for the success of their methods however…
I’m a 5’9’', 260lb gracefull osprey.
[quote]ecogenx wrote:
I’m a 5’9’', 260lb gracefull osprey. [/quote]
I can see that.
Really - I can.
Tuesday evening workout
Reverse grip bent over row: 115x10, 2x185x10
Behind the neck wide grip pull downs: 3x95x15
Chest supported rows: 3x165x10
Triceps push downs: 3x75x15
My gym’s cable deal has a 4:1 reduction. So you go out and figure out a way to hang some plates on the stack and go from there.
I wasn’t planning to workout but after a day of being the chief cat wrangler in the middle of a dog and pony show for some foreign government officials, a visit from my friendly neighborhood workers comp safety guy I simply love and adore (actually this guy is cool, his predecessor and I got along like a newly divorced couple), along with a few fires in China and Vietnam; and I was in the need to promote DOMS. I needed my body to hurt like my noggin did.
I don’t know if I’ll be sore or not, but at least I tried.
JW’s evening thought: I’m so boring, if I threw a boomerang, it wouldn’t come back to me.
Sounds like a long day. Be carefull doing the behind the neck pulldowns. They’re bad for your shoulders. I’ve read a medium grip to the front is better.
[quote]ecogenx wrote:
Sounds like a long day. Be carefull doing the behind the neck pulldowns. They’re bad for your shoulders. I’ve read a medium grip to the front is better.[/quote]
Noted. Thanks Eco
[quote]j_willy3 wrote:
I wasn’t planning to workout but after a day of being the chief cat wrangler in the middle of a dog and pony show for some foreign government officials, a visit from my friendly neighborhood workers comp safety guy I simply love and adore (actually this guy is cool, his predecessor and I got along like a newly divorced couple), along with a few fires in China and Vietnam; and I was in the need to promote DOMS. I needed my body to hurt like my noggin did.
[/quote]
Ahh, the mental workouts… They’re the toughest of all.
Wednesday morning workout
Rubber band dislocates: 20 reps
YTWL: 8 lbs
Barbell complex: 6 sets 7 reps each
Dammit, I had 2 more sets in me. I had decided to run an interval, then my Ipod crapped out, the battery was dead. So I went home. I’m a weenie today.
JW’s question of the day: Ever stop to think and forget to start again?
Friday morning workout
Rubber band dislocates: 20 reps
YTWL: 8 lbs
Barbell complex: 8 sets 8 reps each movement
I did 3 sets of snatch dead lifts, snatch pulls, Bent rows with 115 lbs. OHPs were done with 70 lbs, and the squats were done with 115 lbs. I rested for about 5 minutes and did 3 more sets. After 5 minutes I finished with 2 sets. I was used up at the end.
I had a spectacular ride to the gym this morning. There was a spectacular Thunderstorm to the west heading our way. At 4:40 am I stopped on the high rise bridge and watched the lightening dance across the sky. I made it in the gym just when the bottom fell out. I must be weird, but watching these spectacular storms just enthralls me. I could watch them for hours. Now, I’m no Jim Cantore that wants to be all in the middle of them. I’d rather enjoy a good thunder boomer with a glass of single malt scotch, and a cigar from my back porch…
JW’s thought of the day: If a motorist cuts you off, just turn the other cheek… nothing gets the message across like a good mooning.
Nice work j-willy. I leave, you’re doing complexes. I come back, you’re doing complexes. I wish I had your energy!
I liked thunderstorms when back in GA. Around here, though, there is likely to be a twister hiding in it. I don’t much worry about them, but the wife gets pretty wound up.
Monday morning workout
Rubber band dislocates: 20 reps
YTWL: 8lbs
Barbell complex: 6 sets 7 reps. SOS
I was going to shoot for 8 sets again. The college kids came in and asked about the Smith, so I jumped at the chance to stop! I was about to barf during my 6th set. I have to get back to the intervals. I was too lazy today. I guess it is a ‘hangover’ from not training as much as I commute from the beach.
Speaking of the beach, Saturday is moving day for the tourists. It’s well documented I like the mornings, so my first move is to hop out to Starbucks before the “off the beach migration” of the 757’s, 212’s, 412’s and the like. Saturday’s morning rush started early, so I was waiting in a line of 20 at 6:05 am. I was patiently awaiting my medium sized Blackeye,(“Do you want room for cream with that?” “Wouldn’t that defeat the purpouse of a Blackeye, Miss?” I cant keep their sizes straight, since when was a tall a small??) I noticed some of these damn 30 something Yankee fellas in Capri pants. Granted they were olive and looked like Army fatigues from the 1960’s but they were sure 'nuff store bought Capri pants. Now I’m not a fashion conscious damn near 50 male, however I do like my cargo shorts from Eddie Bauer my daughter bought me, but a male, in Capri pants, and it ain’t just one of them fellas either… I need to find another coffee joint!! It was off to my breakfast spot, a little ‘across from the beach’ place where the sign on the door says “Locals welcome, tourists tolerated”. No Capri pants men there either…
JW’s Monday question: Why do men die before their wives? Because they want to.
Willy, those guys are Metrosexuals. Straight guys that are very into their cloths, hair and all of the stuff I don’t care about. I’m still in the ‘caveman’ mode. My wife is the only thing keeping me looking appropriate for society.
[quote]ecogenx wrote:
Willy, those guys are Metrosexuals. Straight guys that are very into their cloths, hair and all of the stuff I don’t care about. I’m still in the ‘caveman’ mode. My wife is the only thing keeping me looking appropriate for society.[/quote]
Yep, I have a suit for visiting the banker, funerals, and if I have to a wedding now and then. Fashion aint one of my talking points.
As one who is wearing what could be mistaken for a dress in his avatar I guess I should just be quiet. It’s embarassing to admitment my wife lays out what I wear whenever we’re going out somewhere. I get to choose my underwear, though, usually, well sometimes.
[quote]ecogenx wrote:
I’m still in the ‘caveman’ mode. My wife is the only thing keeping me looking appropriate for society.[/quote]
x2. My wardrobe consists of… black (and a lot of jeans).
What’s not all black is gray. What’s not gray is flannel.
Notable exceptions: Red Phillies and U.Georgia t-shirts.
I have a suit (black) for any all other ‘important’ events, like funerals. Luckily, I was in the last wedding I attended, so fitted tux, then gave it back.
Now, where did I put those hair clippers?
Tuesday morning workout
Squat in the Smith: 2x115x20, 160x10, 2x205x10, 245x8, 2x275x5
Floor wipers: sets of 15, 10, and 10
Decline leg raises: sets of 20, 20, and 16
I guess I had a rep PR of sorts. For some reason it’s hard to get excited over a Smith squat.
NOW for my rant of the day. It seems my friendly neighborhood Air Quality guy came by last week. It seems I drew the section supervisor. I pulled out my 3,426 page permit that covers everything emitted into the air from burning wood waste to smoking a cigarette. Seems you have to have a permit to emit sawdustt or planer shavings more than 9 feet in distance. NOW some one has seen it fit to measure something called a VOC that is emitted when wood is drying. IN FACT its the same VOC that is emitted when a tree is growing. But somehow this shit needs to be permited. (Don’t worry we have been assured God doesnt need a permit in NC. Which is a different story for the same battle with a different department) SO I have to fill out a log and make a theoretical calculation.
“We kind of think, but we’re not sure exactly what to measure; but if we are right we think its about this much per board foot emitted…In theory that is…Oh Mr JW, you don’t have a permit that allows your employees to fart on the job either, here is another 431 page addendum. Have it in our office by 5pm this afternoon.”
JW’s Tuesday thought: If your EPA Man is unreasonable and lacks common sense, just turn the other cheek… nothing gets the message across like a good mooning.