Week 2 of Frankie Program

1) Flat Bench
bar x 12
65 x 8
80 x 5 x 5
pretty easy.

2) DB Flat Bench
20's x 10
25's x 3 x 10

3) Incline Hammer STrength Chest Press (had jimmy show me which machine this was)
+50 x 4 x 12

4) Seated Military Shoulder Press with the bar
bar x 8,8,6
pretty hard

5) DB side Raises
10's x 6 (holy crap)
5's x 3 x 12

6) Upright BB Row with 15lb bar (actually I think its 20, not 15)
bar x 10
30 x 3 x 10

7) Easycurl Bar Skull Crushers (this one's 15)
20lbs x 3 x 10
pretty hard

8) Cable Rope pressdowns
40lbs x 3 x 12

9) Hammer Strength Seated Dips
Did not know how to use this machine. John explained it. But i still didn't get it. so I did close grip pushups and those triangle hands pushups. 2 sets of 10 for each one. I will ask for a demo tomorrow.

c.

Good Carma

Once again, my time working with Hospice patients, family and staff was too amazing for words. Imminent death has a way of humbling the boldest in life. And that is true for Juan's brother who was being escorted by the police from jail so he could say good bye to his mama.

A beautiful woman, in the final days of bone cancer actually drifted off to sleep after as i massaged her feet and legs. Sometimes parasympathetic stimulation works better than morphine.

XXXL time :)

I reversed Frankie's workout to end with my deadlifts because John taught me that. Always pull last when your most tired.

1) Lat pull down straight bar
90 x 3 x 12

2) 1 arm DB rows
60lbs x 3 x 12

3) Horizontal cable pull
90 x 3 x 12

4) Deadlifts
135 x 8
185 x 8
200 x 5 x 5
First set was a killer and wicked heavy so John said to rest lots before the next set. The rest were easy smeezy :) Today was a fun day. kinda like old times.

c.

Squat/Leg Day

1) Squats
bar x 12
95 x 8
120 x 5
135 x 5 x 5
These felt super light and fast. finally.

2) Leg Press
1plate x 4 x 20

3) Seated leg extensions
40 x 3 x 12

4) Leg Curls
40 x 12,12,12,8

5) Standing calf machine
95 x 8
dont like these so didnt do them.

Kettlebell swings
55lb x 50

c.

1st Day of the Frankie Program

Chest/Shoulder/Triceps

I told Whitewolf he was my new training partner. Which was just, C'mon Rob. and C'mon Christene. (Christene is the xxxl way to say Christina)

1) Bench
bar x 8
55 x 8
65 x 8
75 x 5 x 5

2) DB flat bench
20's x 4 x 12

3) Dips
bw x 6,5,5,6
these might get changed since I was supposed to get 20 reps.

4) DB Shoulder press
15 x 3 x 10
Left shoulder sucks. struggled pass 6 reps while my right wanted way more weight.

5) Upright Cable Rows
50lb x 4 x 10
worked in with 2 releasies and their pull ups

6) Flat DB Skull Crushers
didn't have a clue what these were. I asked everyone. no one really knew. so I asked john. They were just db crushers on a flat bench.
15 x 00000000000000000 Left arm could not do one.
10 x 000000000000000 same. so I did instead......

Newkirk DB tri extensions (its with 2 hands)
25 x 3 x 12

7) straight bar cable pushdowns
60 x 3 x 12

c.