Total Frustration I QUIT

Supersets
1a) Bench from power rack same distance as last week
85 x 2 x 2
90 x 1
95 x 0,0 fuck it i'm done. someone had suggested this week i go for 110 since i got 105 last time. I guess he didnt realize just how dang week i am.

1b) Pushups
bw x 5 x 15

1c) Standing tri extensions
25lb plate x 5 x 15

2) Bench regular
65 x 3 x 10

3) Incline BB bench
55 x 3 x 55

4) Decline DB flies
20lbers x 5 x 8

5) Overhead DB press
20lb x 5 x 8 each

6) Cable tri extensions
40lb x 3 x 12

7) BB curls
35 x 3 x 12

seeya,

c.

Comfort to the Dying - Destruction to the Bar

Hospice. Wow. Met some amazing people. Courageous, Strong, Sad, Desparate, Committed, Sweet.

From Loraine and George (90's) waiting to celebrate Valentine's Day, to Bruno and Dodie a middle aged couple. Watching Bruno wrap the sores on his wife's body with percision of a doctor. He could have been a coach wrapping the hands of a boxer before his match, except for the amount of love that poured out of him with every wrap.

I got to practice everything, from simple holds to an unconscience beautiful woman at the end, and alone, to hand massages, to full chair massage for staff and family members. I thought the experience would be difficult and sad. and maybe it was a bit. But I came out of it with hope and peace and an appreciation for all that really mattters.

and I lost my car. took me way too long to find it in the big tripple decker parking garage, and carrying the chair around served as my warmuip.


1) Horizontal Cable pulls
75 x 10
90 x 10
105 x 8,8,6

2) Lat pull downs
90 x 10
105 x 6,6,6,3

3) 1arm DB rows
65 x 3 x 8

4) Rack pulls 3rd pin (already knew I'd be super tired so didn't expect much) (Just wanted to get the weight in)
135 x 8
225 x 4sets of 5
275 x 1,1,0
245 x 5 triples

4) Speed deads from floor
185 x 8 sets of 3

"The most precious gift we can offer others is our presence. When mindfulness embraces 'others', they will bloom like flowers.” Thich Nhat Hanh  (thanks Kim)

c.

Skipped Out On Durango

wicked tired. foot hurts. blah blah. but i still had a productive workout.

warm up with 50lb kettlebell x 3 x 50 swings.

squats in "new room" (in the process of being expanded) kinda reminded me of the old gym.

1) squats
bar x 8
95 x 8
115 x 8
125 x 8
135 x 8
145 x 5 x 5
then Newkirk got on my case about my form. Nothin new here. I guess I got lazy and resorted back to a narrow grip and narrow stance. but I also hear john tellin people to grip the bar closer in so I thought it was a good thing.

so after taking my grip out. way out. like to the rack out. and my stance a little over shoulder width, I started again with 145 for doubles. Then went down to 95 for a gazillion triples. then down to the bar. Newkirk taught me lots. So far my squats are deeper and I'm way straighter. He said my lower back is totally out of the equation now. and its all legs. Its alot harder holding the bar on my back though. but I can get used to it. Just feels like its going to slide off.

2) ham curls

3) abs

Opted out of boxing. Just couldn't deal with Durango. and had no energy. and my foot hurts.

clinic all day tomorrow, community service at Hospice on sunday. Scary weekend.

c.

A Purpose and a Plan

well, a plan anyway. Purpose, will always be to get stronger.

1) Bench in power racks 4" above chest
85 x 3 x 3
95 x 2 x 2
100 x 2 x 2
105 x 1 :)

2) Speed Bench
(but i did it wrong) (shoulda been 3 reps) (next time)
65 x 5 sets of 8

3) Close grip bench
75 x 5 x 5

4) Dips
bw x 3 x 8

5) DB  Decline flies
25's x 5 x 8

6) DB curls
30's x 3 x 12 each

7) Decline abs
+10 x 3 x 10

8) Pushups
15,10,10

and thats my plan.


{thanks jp for playing my game. and answering the question, what would j-dirt do if he wanted to increase his bench strength. and for the help}

Early to work tomorrow. yikes. Filming Rick Cancelino. Crazy strongness. and niceness.

c.

Deadlift and Running

didnt plan on running. but thats my release. some people eat. some drink. I run.

supersets of
1a) kettlebell swings
50lb x 4 x 25

1b) Lat pull downs
90 x 4 x 10

1c) Cable rows
90 x 4 x 10

2) Deadlift
115 x 2 x 10 (deficits)
135 x 10
225 x 5,5,3,3,2
185 x 5
135 x 10

3) Run 20 minutes

c.

Squats and Boxing

Fridays are always fun :)

1) SQUATS
(edited XXXL video of the day between sets)
(check it out on www.albanystrength.com)
(its at the bottom)
bar x 3 x 12
95 x 3 x 10
135 x 10 wow (a good wow)
145 x 2 x 5
165 x 5 x 2
Thought about going to 180 for doubles but struggled a bit with the last sets of 165
135 x 5 x 5

2) Leg press
1 plate x 5 x 15

3) quad extensions
40lb x 5 x 10

BOXING! with Durango. I was the only one again. And he killed me. I did 3 minute rounds for a whole stinkin hour. Learned lots but don't ask me now. By the time we got to the jump roping, I was thankful for the break. 3 x 3 minute rounds.

The best part of fridays workouts is seeing my ol buddy Don afterwards :)

me and Don.

c.

Free Fun Day

 class was cancelled so I decided to have a fun conditioning day.

Eliptical (stupidest machine I've ever worked on) but my foot is hating running lately.
5 minutes in I coulda sworn it was 20. Nope. Knew I had to go to at least 10 to make getting on the thing worthwhile. But then I was half way done, so stuck it out for the 20. Bored the crap outa me. Except for the funny guy that would come in every 1:32 minutes to do his sideways situps.

Then I did a few "Finishers" that Joe gave me. Even though they weren't finishers. Unless you call the eliptical a workout. I don't.

1st finisher:
10lb plate
1) 10 overhead presses
2) 10 tri extension
3) 10 presses in front
4) 10 presses from sides
repeat 4 stinkin times. (2 for me. and a bit of a rest) (then 2 more)

2nd Finisher
1) 20 super fast pushups
2) 10 regular pushups
3) 10 slooooow pushups
Repeat 3 times (rested after each) (because I had to)

3rd Finisher:
Squats with 10lb weight
1) 20 seconds down, then plate over right knee, hold 20, over left knee, hold 20, Center, hold 20, squat up 20 (repeat 3 times)
2) Split Explosion jumps 20 count (2 times) One foot up, one back.
3) 60 speed squats deep no pause

4th Finisher
Planks 30 seconds removeing arm and leg 90 seconds total. one set was just fine with me.

c.

Traction

Tracked j-dirt down and found out what he did on his bench day. I'll use his workouts from now on. they are from john so they are probably good.

1) Bench
bar x 2 x 12
65 x 8
75 x 5
80 x 2
85 x 8 x 2, 1
65 x 4

2) Incline bench on the hammerstrength?
some weights x 4 x 12

3) dips
bw x 4 x 5

4) Decline DB flies
15's x 15
20's x 4 x 8

5) ran 15 minutes but my bad foot was a killin me.

car had 3 feet of snow plowed against it, but team XXXL pushed me out. Light weight.

My strong kid, Joe wrote up some fun finishers for me, so I will start to do those on training days. I think they will work because he is super strong.

26 days till my secret solo meet. I will be ready. and i'm signing up for a real one in may at OC Powerlifters.

c.