Big Sky Journal

[Big Sky Guy]

Continuing on with the log as T-Cake suggests :)


2/9/08

Chest and Tri

DB Bench
Shoulder and Chest Warmup
55x10
75x3
85x3
95x9, 6, 5

Superset DB Fly and Rope Press Down
DB 30x10, 40x8, 45x8, 6
Press 120x15, 160x10, 8, 8

Inclined DB
55x10, 8, 8

Cambered Bar Press Down
140x10
180x8, 8, 6

Core work and stretched

[Beverly McD.]

Looks like a good one Blu!

[Sarge]

nice work, heavy DB's :evil:

[CK]

in

[Dragon Wolf]

Awesome numbers! Great job.

[Big Sky Guy]

It was a pretty good workout..the 95's for 9 is near PR if not a PR for DB's :wiggle:

[kook]

Strong benching blu!

[IliekFude]

BEAT UP A KITTEN!

[Nick]

BEAT UP A KITTEN!

You know what it means every time a kitten dies don't ya....


I killed about 10,000 of them when I was 13.

I'm in, Blu.

[oldlifter50]

Blu nice workout. Like the pr's. Now shoot for another.

[Big Sky Guy]

Front Squats
135x10
185x5
225x3, 3, 3

I have way more in the core and legs, I just cannot hold the weight on my shoulders. I would like to be able to do them with a clean grip, but not flexible enough in the arms/forearms yet to do it with that grip

Power Cleans
135x8
185x5
225x2, 2, 2

Having trouble dropping under the bar. I find it easier to drop under doing hang cleans. I wish we had an Oly gym or someone knowledgeable in the area so I could get some technique help

Step Ups onto a bench
35's x10
50's x 10
70's x 6

[Big Sky Guy]

Back Work- at Guards

V-Bar Low Cable Row
30x15
50x10, 10, 10, 10, 10

High Cable Straight Arm Pull-Downs
50x10, 10, 10

High Cable Face Pulls
50x8, 8, 8


15 min on the X-Trainer

Lots of stretching

[IliekFude]

just asking, but why do you insist on doing the front squats? sounds like they may be more trouble and wasted recovery / joint abuse than their worth for you.
thats my story with them anyway.
maybe just do some close stances for reps for a while or manta rays?

[Big Sky Guy]

just asking, but why do you insist on doing the front squats? sounds like they may be more trouble and wasted recovery / joint abuse than their worth for you.
thats my story with them anyway.
maybe just do some close stances for reps for a while or manta rays?

Good question. I initially started doing front squats to help with power cleans, but have easily surpassed what I will power clean at this point.

I do Oly squats regularly for variation.

And considering my flexibility is not changing at any rapid rate I may just not worry about them at this point.

[CK]

Back Work- at Guards

V-Bar Low Cable Row
30x15
50x10, 10, 10, 10, 10

High Cable Straight Arm Pull-Downs
50x10, 10, 10

High Cable Face Pulls
50x8, 8, 8


15 min on the X-Trainer

Lots of stretching

Do you have a set stretching routine?

[IliekFude]

Good question. I initially started doing front squats to help with power cleans, but have easily surpassed what I will power clean at this point.

I do Oly squats regularly for variation.

And considering my flexibility is not changing at any rapid rate I may just not worry about them at this point.

gotcha bud

[Big Sky Guy]

Do you have a set stretching routine?

To loosen up my forerms, tris, etc to be able to us a clean grip...No. Hmmm, wonder why it is not working :nerd:

Even with all the stretching I have attempted to incorporate this year, I have put on at least 5 solid pounds and increased all my main lifts tremendously, so I am going backwords in the flexibility realm.

I have decided to stretch several bodyparts at least twice a day outside of post workout stretching....I have even considered yoga/pilates stuff to counteract how bad it is getting.

[Big Sky Guy]

Leg Press

Millions of warmups at 2, 4, 6, plates
8x3
10x3
12x3
14x6, 5 (Tweaked Right Hip Flexor = no more)

So- I did 5 sets of 10 for calves and then stretched

[oldlifter50]

Some good workouts there fella. The front squats will help with the squat and deadlift and really strengthen the core of the body. I swear by them.

[Gymgurl]

Morning sushine!!!

[Big Sky Guy]

Morning sushine!!!

How's the "I hate the :treadmill: I'd rather run outside!" gurl doing today?

[*Bunny*]

Im watching you. :)

How's the diet?

[Big Sky Guy]

Im watching you. :)

How's the diet?

How about

1) Shake- Casiene

2) 4 oz Cheese and Turkey

3) Small wrap with red sauce, beef, black olive, green pepper and cheese and 1/2 small chef salad w/ ranch

4) Shake B4 workout

5) PWO Isolate and Maltodex, BCAA, vit C

6) 1/2 chick breast

7) Cott Cheese

[*Bunny*]

:) healthy fats, efa's etc ... you getting those in?

[Big Sky Guy]

I take a 1200 mg cap of Nature Made Fish Oil with approx 350mg EPA and 225mg of DHA every day

1-2 tbsp of ANPB most days

[*Bunny*]

I take a 1200 mg cap of Nature Made Fish Oil with approx 350mg EPA and 225mg of DHA every day

1-2 tbsp of ANPB most days

:)

Just making sure. :) Carry on

[Big Sky Guy]

I have not been forthright....let the beatings continue until all relevant information is on the table :deadhorse:



:D

[Big Sky Guy]

Chest and Tri

BB Bench
135x15, 10
185x3
225x5, 5, 5, 5, 5

Machine Fly
120x10, 10, 10, 10, 10 (with 15-20 seconds hands-on-handles stretch after each set...damn hands went numb every time)

DB Tri OHP (Single Arm)
25x5
30x5, 5 (Rught forearm acting up = find another exercise) No, no...not from that....although :naughty: :lol:

[Have done a set of abs in between almost every set to this point]

Machine Tri Pushdown
50x5, 5


Giant Set: Pushups on Bosu, Crunch on Big Ball, 8lb Medicine Ball Toss and Catch

Bosu 15, Crunch 20, Med Ball 15
B 10, C 15, Med 15
B 10, C 15, Med 15


Stretched and Home for a shake and then some cheeseburgers with no buns or anything else fun (dammit)

:drama: of eating better

[CK]

I read cheeseburgers and got excited for you and then saw no buns... you shouldn't tease and just write slab of beef LOL

[Big Sky Guy]

I read cheeseburgers and got excited for you and then saw no buns... you shouldn't tease and just write slab of beef LOL

:lol: I should know better than to be a tease about food :naughty:

[CK]

:lol: I should know better than to be a tease about food :naughty:


I'll let it go this time :booty::):lol:

[Big Sky Guy]

SLDL: as conventionals were not happening with the hip flexor still sore
135x15
185x10
225x5
275x3
315x3
365x2 (low back over the center of the hips did not like it = done)

DB Shrugs
90x15
115x10, 8, 8 (back did not like me even taking these out of the rack)

Stretched with the wife = pain and sweating ;)

At home I had to keep on with the last minute remodel chores so ibuprofen and kept crawling around under the cabinets to build supports for the new sink...now I have a bag of mixed veggies on it and things are getting better!

Should be good to go in a week.

[T-Cake]

Hiya, stranger! :) Your log is simple and easy to read; I dig! :)

Sorry you're sore today. I think CK's idea of having a set stretching routine will really help you to keep those hip flexors loosened up. Mine tighten up too real easy, so it's something I've had to adjust/warm-up/stretch real well in the last few months too. :)

I can also relate to your desire to have some extra help in the gym to watch your form, teach you stuff, etc. MAN, would I love that too! I just don't know any PLers or Oly-type guys who are good at TEACHING it that are nearby.

I just read Rippetoe and hope I figure it out with practice!!! You are brave for doing front squats! :bowdown: I pass on those :)

[IronSlade]

Well, I am definitely too tired to catch back up on the log right now, but you know I am still in!

And lets hope you are good to go much quicker than a week! You can't be that sore.

[Big Sky Guy]

Well, I am definitely too tired to catch back up on the log right now, but you know I am still in!

And lets hope you are good to go much quicker than a week! You can't be that sore.

Hobbling around like an old man :)

[oldlifter50]

Hey I can relate to the remodel stuff. Wife and I do a lot of it.

I think the reason I hold up like I do is the amount of water I drink, and load of Vitamin C.

Not to mention I rest as much as the field marshall will allow.

My old training partner used to complain when I worked him so hard and would say, "didn't you hear, Lincoln freed the slaves." I would explain to him that is not true, marriage is still legal.:lol::lol::lol::lol:

[Big Sky Guy]

Marriage is the best slavery I have ever known! :bowdown:

Much better than being a slave to booze, drugs, porn, smokeless tobacco and the like...

[Big Sky Guy]

Cardio:

Bike for 15 and X-Trainer for 15

[oldlifter50]

Marriage is the best slavery I have ever known! :bowdown:

Much better than being a slave to booze, drugs, porn, smokeless tobacco and the like...


Yes and it has it's perks.

[Nick]

cheeseburgers :tear:

Nice work bro, stay at it, feel better.

[Big Sky Guy]

Chest & Tri

DB Bench- The DB's at guards are the Hyooooge Rubber-Coated type
(shoulder warmup)
30x15
55x10
70x3
85x10, rest/pause 3
85x8, r/p 2

Lockouts in the Smith- old beat-up Smith that does not move smoothly
225x6, 4
275x4, 4

OH Tri Press- with the old tri-press bar
45x10, 10, 8

Step Mill (from hell)
12 Minutes HIIT...intended on 15, but was out of gas :bash:

[IronSlade]

Chest & Tri

The DB's at guards are the Hyooooge Rubber-Coated type


Not sure if thats good or bad for you, but I am used to seeing those now, its hard to find the old Ivanko metal plate types anymore. But it can be a good think too, I got kicked out of a gym for breaking one of those once, I dropped it to hard after a set and the bolt that hold the plates on snapped off and they went all over the floor. I tried to tell the guy it was probably already worn out before me, but he made an example out of me and suspended me for a week.

Naturally I deducted a weeks worth out of my next membership dues and that did not go over any better. :)

[Big Sky Guy]

I still workout in an old-school gym where they weld em if the bolt cannot be replaced :lol:


It was good work to have to balance those bad boys...they have the tapered grip that is fatter in the center which also changed up the norm. It's all good!

[Nick]

Nice lifting bro. Now everybody stop breaking weights!!

[CK]

I still workout in an old-school gym where they weld em if the bolt cannot be replaced :lol:



My husband LOVES THAT! He is pretty much welding up our own home gym and doing side work for other gyms LOL

[IliekFude]

Chest & Tri

DB Bench- The DB's at guards are the Hyooooge Rubber-Coated type
(shoulder warmup)
30x15
55x10
70x3
85x10, rest/pause 3
85x8, r/p 2

Lockouts in the Smith- old beat-up Smith that does not move smoothly
225x6, 4
275x4, 4

OH Tri Press- with the old tri-press bar
45x10, 10, 8

Step Mill (from hell)
12 Minutes HIIT...intended on 15, but was out of gas :bash:
that rest pause shits brutal.
keep bangin homey!

[Big Sky Guy]

Cardio-

Bike for 15

Walked a set of 15 pounders up 6 degrees for 20 minutes (set the DB down and put the tread down to 2 deg at 10 minutes for 2 minutes for a break, then finished out)

[Nick]

Good job with the cardio man.... no better way to do it than to do it.

[CK]

Cardio-

Bike for 15

Walked a set of 15 pounders up 6 degrees for 20 minutes (set the DB down and put the tread down to 2 deg at 10 minutes for 2 minutes for a break, then finished out)

:hi5: reading that makes my legs hurt!!! Thats Awesome!!!!

[Hidngod]

Cardio-

Bike for 15

Walked a set of 15 pounders up 6 degrees for 20 minutes (set the DB down and put the tread down to 2 deg at 10 minutes for 2 minutes for a break, then finished out)

I read where fukkenshredded advocated that with 40s, for a mile I think, maybe more. :ohnoes:
Haven't tried it yet, but I'd like to.


My husband LOVES THAT! He is pretty much welding up our own home gym and doing side work for other gyms LOL

Can he build me a power rack? I've got a drawing & the steel. I just can't seem to get at it.

[oldlifter50]

Hey Blu, I see you are coming along with this. Good work.

When do you leave for Ballad?

[Big Sky Guy]

Cheat WEEKEND...LOL. I wish I weren't saying this...but it was what it was. Started Friday noon as the Guard threw a going away lunch. Thankfully it was roast beef, mashed, rolls and peas. So I ate the heck out of the roast and peas and had a little mashed and a roll. Then Sat night I took the family out to supper at the Macarroni Grill as we had gift cards and it is my last weekend at home. The servings were INSANELY enormous and very rich. No one even ate 1/2 their meal and we were done. Major leftovers from that meal.

Then today for late lunch my work threw a going away party, potluck mexican style. I ate pretty clean, but compared to how well I have been eating the past several weeks, I will be retaining water like a reservoir tomorrow....:)



I read where fukkenshredded advocated that with 40s, for a mile I think, maybe more. :ohnoes:
Haven't tried it yet, but I'd like to.


FS must have INSANE forearm strength and pain tolerance is all I can say! I know I am not the strongest in either and normally walk with 15's or 20's but with the banged up back I could not do the 20's.



Hey Blu, I see you are coming along with this. Good work.

When do you leave for Ballad?


Friday at 0400 we hop a charter commercial DC-10 and hit Bangor, Maine for fuel, hop the pond and eventually end in Quetar (sp?) and wait from a few hours to a few days for a mil hop to Balad.


Here's some love for you:

Balad Airbase
Balad Airbase is located in Northern Iraq approximately 68 kilometers North of Baghdad. Balad Airbase is one of the largest Airbases in Iraq. The airfield is served by two runways 11,300 and 11,200 feet long respectively. Balad occupies a 25 square kilometer site and is protected by a 20 kilometers security perimeter. According to the "Gulf War Air Power Survey, there were 39 hardened aircraft shelters. At the each end of the main runway are hardened aircraft shelters knowns as "trapezoids" or "Yugos" which were build by Yugoslavian contractors some time prior to 1985.

The installation is the launching point for Air Force F-16 fighters, Army helicopters and Army military intelligence unmanned aerial systems. The Balad Airbase is in a very strategic location for Air Force missions in support of combat operations into Baghdad. F-16's are close enough to Baghdad that by the time they put their gear’s up they are in the combat zone. If the base takes mortar fire fighter pilots are able to quickly bombard insurgents just a couple of miles from the runway. They also can streak to anywhere over Iraq's 227,000 square miles in about 15 minutes, refueled by airborne tankers and propelled by an engine that produces an earth-shaking 24,000 pounds of thrust.

Even when the pilots return to Balad having not fired a single bullet or missile they are often crucial to missions by just the roar of their jet engines. The deafening and menacing sound is often enough to scatter insurgents and to reassure soldiers that assistance is at hand. Furthermore, skilled pilots have been able to spot IEDs on the ground before they are detonated and warn soldiers below of the explosive's location.

Balad is the launching point for many various aircraft. From the C-5 Galaxy transport to the Predator unmanned aerial vehicle and everything in between. In addition, the U.S. Army has about 200 helicopters - including Apaches, Black Hawks and Chinooks - based at Balad.

It is the largest and busiest aerial port operation in all of Iraq. In a typical month at Balad, as much cargo and five times as many people move through there as does through Dover Air Force Base in Delaware.

No only do airmen at Balad keep track everything coming onto and going from the base but also of all military aircraft operating in all of Iraq. Radar antennae at the base scan the entire country, providing a complete image of everything in the airspace over Iraq. This information is scrutinized and disseminated by a half-dozen airmen working in two bus-sized containers crammed with high-tech equipment.

As of 10 June 2002, there was no Ikonos imagery of Balad Airbase in Space Imaging's Carterra Archive.

A total of 70 UN inspectors visited 11 sites on 7 January 2003. A team of four International Atomic Energy Agency (IAEA) inspectors visited the Al-Bakr (a.k.a. Balad Southeast) air base, located approximately 100 kilometers north of Baghdad. The Foreign Ministry noted that the purpose of the visit was "to verify the quantity of the explosive material type HMX, which was sent from the Al-Qa'qa State Company" to the air base. Apparently the HMX was used to destroy partially standing buildings that had been bombed by coalition forces. Inspectors visited the HMX storage area and tested the site for radiation, according to the ministry.

As of Febuary 2006, Balad AB was home to about 25,000 U.S. troops.

The base is so large it has its own 'neighborhoods'. These include: 'KBR-land' (a Halliburton subsidiary company); 'CJSOTF' which is home to a special operations unit,' the Combined Joint Special Operations Task Force and is surrounded by especially high walls that is, according to The Washington Post, so secretive that even the base Army public affairs chief has never been inside. There is a Subway sandwich shop, a Pizza Hut, a Popeye's, a 24-hour Burger King, two post exchanges which sell an impressive array of goods, four mess halls, a minature golf course and a hospital. The base has a strictly enforced on-base speed limit of 10 MPH.

[CK]

How long are you gone for?

[Nick]

You be safe bro!!!!

[Big Sky Guy]

About 8 weeks...thankfully I am Air National Guard!


My neighbor did about 18 months on his last trip with the Army Guard. And they had just had a little boy 3 months before he left. Not easy on the family.

[CK]

Be safehttp://i187.photobucket.com/albums/x276/carbac2006/heart.jpg

[IronSlade]

The base has a strictly enforced on-base speed limit of 10 MPH.

Well, crap, I would be in the brig for sure. How are you supposed to get anything done?

Be careful bro, glad your stint there is one with an end in sight, I have has friends who seemed to get stuck there repeatedly.

[kook]

Be Safe Blu! are we going to hear from you from over there? I assume there's some place to train for you?
:dinner:Nice work on the 3day refeed

[Dragon Wolf]

Be safe and I'll be thinking about you!

[Big Sky Guy]

Be Safe Blu! are we going to hear from you from over there? I assume there's some place to train for you?
:dinner:Nice work on the 3day refeed

I couldn't even stop today...another party tonight! :drool:


There is a new multi-million dollar gym on the installation.

And, because the installation commander is in the office next door, there is a small gym and a private shower room in our building...:woot:

Much better than the trailer showers.

[Sue Me]

Be Safe bro!

[IronSlade]

I couldn't even stop today...another party tonight! :drool:


There is a new multi-million dollar gym on the installation.

And, because the installation commander is in the office next door, there is a small gym and a private shower room in our building...:woot:

Much better than the trailer showers.

Well, thats at least good news.

[Big Sky Guy]

Finally got a workout in...I was getting crabby :deadhorse:

Could only do high pulls

Pullups- Wide Grip
10, 7, 6, 5, 3

Narrow Prone Cable Pull Downs
150x5, 5, 5, 5, 5

Narrow Bar Pull Downs
150x5, 5, 5, 5, 5

Some core work and stretches...low back is still fairly sore and tight, but is on the mend

[Nick]

Nice work bro.. your back definitely felt that one.

[NWMUSCLE]

Take care over there bro, feel lucky my last deployment to the sandbox was over 2 years, it was not the best for my family life for sure!

[Big Sky Guy]

Long deplyoyments have got to be hell on marriage...

One of the reasons I chose the Air National side of the house...these are some of the longest daployments our unit has ever made.

[Big Sky Guy]

Shoulders

DB OHP
30x15
40x10
55x5
65x6, 4, 4

Side Lateral Raise
20x10
25x10, 8, 8

Rear Lateral Raise - Strict
30x10, 10, 8

Cable External Rotations
20x15, 15, 15

15 Min on X-Trainer

Reporting at midnight for a 4:20 AM takeoff

[Big Sky's Bride]

Great job on working out consistently :) It is showing!

[Gymgurl]

Wow...I hate you having to go! Please be safe and I will pray for your safety as well. My brother was there for 1 1/2 yrs and is home now....wanting to go back but we won't let him lol....You are one of the best guys around so hurry back!! we need ya here instead lol...I guess serving your country is important too! Remeber...One day @ a Time my friend!

[Nick]

Do your thing bro, can't wait until you get back safely!!!

[oldlifter50]

You are now fit for the desert and hope you are ready. Our best to you and stay well there.

[Gymgurl]

Stay safe and strong...see ya soon!

[zsteph]

thank you for serving and defending our country. I have 2 really good friends in Iraq. You guys are heroes to every degree! Stay safe man.

[Big Sky's Bride]

Hey there hawt stuff! Have you had a chance to hit a gym?

[oldlifter50]

Hey Blu, good workouts considering what you have. If you get to Bagdad army unit there has a kettle bell club. Check it out.

Stay safe over there.

[T-Cake]

:kiss: Hope all is well as can be :)

[IliekFude]

i musta missed this during my cruise.
stay safe mang, thanks for doin what yr country asks of ya.
if ya end up in baghdad lemme know, you can look up my brother he's a fuckin lunatic.

[oldlifter50]

Blu

Hope things are going good for you over there. It is a tough haul.

My buddy on Montana zone at work said they have 300 inches of snow in Glacier Park on the mountains. However down in Bozeman today it was 59 so look out melt time.

The girl who cuts my hair has a fiance in Bagdad, armored cavalry. Ouch on the point too. When she works on me I try to encourage her and told her about another lifter who is army and did 2 hitches there. That was real tough.

On the bright side March Madness is here. If you are into college basketball.

Almost bbq time in Texas and after this week only 6 more training weeks til Nationals. Training going great and even have weight under control.

Stay safe, stay strong, and stay well. Thank you for your service man I appreciate it.

[Hidngod]

Good luck & stay healthy.

[Big Sky Guy]

Ladies and gents thanks for all the kind words! I finally found access that is not BLOCKED...somehow they think working out is bad for my health :lol:

But the funny thing is the filter says it is Spam Email that they are blocking...Ulter and I have never figured this one out as the block comes up the same at my Guard Base back home....

I have much to share...particularly workouts

[Big Sky Guy]

Far starters I am down 12+ pounds with eating carbs only around workouts and the lunch hour and have kept that to veggies with a green apple here and there. 5 is probably water from carbs and dropping out the tren as even with cabaser I tend to hold some water. I know more will fade in time, but such is life- I got my cardio capacity back...and look insanely fit for an older man in the midst of 18-25 year olds!

Food has worked really well for the past 2 + weeks as there is an abundance of cooked meats and veggies in a chow hall at all meals and eggs every morning.

So eggs, then meat, then meat and veggies, then an apple and prot shake, W/O, then isolate and an hour later casiene and bed....no fridge so no real food choice before bed. Cheating has been adding some cookies to a nooner and On Tues- my day off- I workout in the AM and have a large lunch and throw in fried rice and other things I want!

3/1/08

In Qatar on 3/1/08 after a 20 HR flight....exhausted = no workout and to bed at 8:30 PM

3/2/08- Up at 4:30 AM and to the fitness center for 20 on the X-Train then 20 on the bike and a bunch of stretching....food, convo, BX, pre W/O food and late morning workout

Chest/Tri

DB Flat Press:
30x15
50x10
75x5
90x3
100x6
110x5 rest/pause 2
110x3

Machine Pullovers
60x10
75x6
90x6, 6, 6

Machine Dips (A tri workout)
60x6
75x6
80x6, 6, 5

Peck Deck
100x6
130x6
150x6
175x6, 6, 6

Tri Press Down- Flat Bar
40KG x8, 8, 8
Then move to lockout only
40KG x 6, 6


PWO meal in mess hall

Later in the afternoon I walked 2.o miles on the track and stretched again

Exhausted by 7PM... got our marching orders so a quick nap and turn in our linen and get gone at '0-dark-30....


And some standard military drama :D

So, I got up at 0430 and did all the things in the previous post: #528

At 1900 we get the brief to show at 2430 for an 0430 flight, slipped to 0630, then 0800, then we loaded and the C-17 broke in preflight, so at 0930 they took us off and back to the loading area that was packed with another group. 20 min later we get the go-ahead and walk 400 yards across the ramp in full flack, helmets and our rucks (not normal for our crew ) to a C-17 that has not even been preflighted. So we bake for about 60 while they preflight with us on the bus...then a pleasant ride to Balad.

Inbrief, bus ride to the housing area, get our rooms, toss gear in rooms, to work to fill out paperwork and get to know the crew, back to housing and change out to PT gear and go get some chow, back to the room and make the bed and figure out where to stash my stuff (2 sets of bunkbeds, but room is only big enough for 2 people really...we have 3 through Sat).

I HAD TO SHOWER...it was BAD. Then sleep....40 hours later! My God that felt good!


Those of you who have been, or are in the Mil know this is no harrowing experience, it can be pretty regular if you deploy a lot. I definitely have a greater appreciation of what the full timers go through as they tend to deploy a lot more than us Guard Guys.

Next post....Been to the gym!

[Big Sky Guy]

3/4/08
Morning Cardio:

Bike 25 min on random hard and stretched


Evening Lifting: Wanted to do legs, but there is literally only one squat rack. There were several other types of Hammer Strength leg stuff...so, time to use some new equip! Volume Day as still not 100% with the back.

Leg Extensions:
100x15
130x10
160x6
190x10, 10, 10, 10, 10

Leg Curls:
40x15
60x10
80x10, 8, 6 Could barely do these as the pump in my quads was so bad it made it painful to lay down against the pads

HS Leg Press:
310x15
340x15
390x15, 15, 15

Then a good stretch....



3/5/08
PM Cardio

20 min of HIIT on the X-Trainer


3/6/08

So I was about to loose my MAN CARD...my back was still sore from straining is weeks ago. But there was literally nothing available at the gym. There are an extra 200-300 people on base through Sat-Sun as we are replacing them so the gym is insanely busy. So with NO OTHER OPTION I spotted a lone bar propped against some support iron and threw it down and loaded it up...


Deads
135x15
185x10
225x5
295x3
345x3, 3, 3, 3, 3 Have a bloody right shin from somewhere in here

I could feel the strained area on the 135, but no real pain, so I obviously pressed on. I could have gone higher in weight but the bar had almost no knurling, no chalk allowed, and I was expecting to do back or shoulders so I did not bring straps...and the place was humid so by the 4th and 5th set I was regripping every rep. In fact I had to go opposite grip by 295 and I can generally go to 350+ with double over. Lesson learned always bring straps.

I am a happy man about this effort!

DB Shrugs
90x5
105x15
130x3, 3 Grip failed on both attempts (bring straps)

I sure like having the heavier DB's. My gym only goes to 115

SLDL
135x15
225x10, 8, 6 Could not keep a grip on the stupid bar

The guy I worked in with had the same problem and on set 3 tried to regrip too quick and strained his back...I told him I was just recovering from the same circumstance of loosing my grip and not just letting it fall.

10 min HIIT on the bike and lots of stretching....back actually felt better than it has in days

2 more days and I wont be crawling off a bunkbed to hit the port-a-potty in the middle of the night and all will be well in my world


3/7/08
Cardio- mid-afternoon in the mini-gym at work

20 min hard on the Cross-Trainer

Weighted abs and then crunch and bike work on the ball




3/9/08
Back

DB Row
50x15
80x6
105x5, 5, 5 (PR for weight and reps- but was getting sloppy on the last set)

High Cable Pulls- wide grip
145x8
160x5, 5, 5

BB Bent Over Row- (Low back did not like these, so kept weight low)
135x10
185x5, 5, 5, 5, 5

Funky Hammer Strngth Low Iso Row (Could hardly get ROM with these)
175x5, 5, 5

Pull Ups
10, 5, 4 (that was almost funny to have so much in the tank for the first set, then nothing left...)


20 min on the stepper and was soaked...seems like it should be dry here, but it is more humid than where I come from

[Big Sky Guy]

3/11/08

Day Off = mid-morning workout

Squats- Low back and R hip flexor still rehabbing so doing speed work

135x15, 10
185x10
225x8, 8, 8
275x8, 8

Came out of the hole well, but mid was not as strong as I expected...what can I work on for more power in the mid-range???

Leg Press- this is the real HF killer for me
1 set 45's x 10, 10
2 sets 45's x 10
add 25's x 10, 10
add 25's x 10, 10

Cybex plate load calf raise- I liked the feel of these
90x10
135x10
180 x10, 10, 10

Oh Yeah- and a bunch of core work I forgot about till I cramped up about 3 times later in the day. Could barely get into bed without ab cramping....even though I drank a buncha water, the extra walk must have left me a bit dehydrated. So extra water and a bananna on walk days!

Stretching- gettin more movement in the lower back and hamms

Food at chow hall and then walked about 4 miles to the BX and back


3/12/08
Mini-gym workout = we have a tiny gym in the office complex

Shoulders

Superset DP Press and DB Upright Row
DB Press 35x15 and UR 30x10, DBP 35x10 and UR 40x8, DBP 50x8 UR 40x6, DBP 50x7 UR 40x6, DBP 50x6 UR 40x6

Superman
20x10, 10, 8, 8

Lying DB Lateral Raise
10x10, 10, 10

Bent Over Lateral Raise
10x10, 8

10 on the cross trainer- kept heart rate above 150
10 on the tread at 5.5- hip flexor took awhile to loosen up



3/13/08
Chest - Work a part, then wait 10 for something to open up and do another set of lifts, then wait 10 for something else to open up....arrrgggh

Cause nothing else is open.....I start with

HS Iso Wide Low Press- odd but effective
180x15
230x8, 8, 6, 6, 6

BB Bench
135x15
185x8
225x3
245x2, 2, 2, 2, 1.75 (good thing there were 3 different rungs to drop it on)

Narrow Grip BB Bench
135x10, 8, 6, 6, 6

Tri Press Down
52Kx15, 15
60Kx12
72.5K x8 (tendons didn't like that)
60Kx10

Reverse Grip Press Downs
35Kx15, 15, 15

Pushups -during stretching
10, 8, 6, 6 = fried

10 on the Cross Trainer- TV signal down and forgot my iPod so I was not motivated for 10 (yes..I finally bought one! Just for this trip)


3/14/08
Cardio night

35 minutes on the bike- would have gone longer but I had to leave something left in the quads as I want to do some sprint stuff today. Get some baseline established...

25 min stretching and doing what all the girls and a few of the boys are doing with bodyweight ab stuff ...dang, some of that stuff was HARD! I was trying not to cramp up by the end



3/15/08
Was supposed to do some sprint work today, but when we got up there was fog with dust in it...then the winds picked up so more dust = not doing cardio or I would be risking an upper respiratory issue.

The good part is that there were about 50 less people in the gym tonight! That means only 200 people to work around

Shoulders

Warm with DB OHP and int, ext rotations

BB OHP- strict
95x15
115x8
135x5, 5, 5, 4, 4

These produced some good work to the front delt

DB Side Lateral Raises
20x10, 10, 10, 8, 6

DB Front Lat Raise
20 x10, 10, 8

DB Rear Lat Raise
20x12, 10, 10

Upright Row- cable
35 K x10
50K x10
62K x10, 10, 10, 10, 10
Cable upright rows

Lots of stretching


3/16/08
I did the Power Abs class last night! I showed early and did 10 min on bike for warmup.. Class was about 1/2 and 1/2 guys and gals.

Warmup was 25 crunches with hands by sides, straight to 25 scoops (hands together and up through knees and back down through knees) and straight to 25 with hands behind ears. 75 for a warmup…

Then we did them in reverse order = 75 more and a Break. Break = 30 seconds

Then holds with our back up off the floor…so you sit on your crack and hold knees up and bent a bit and do 20 center, 20 flutters, and 2 Hello Dolly (spread wide then back in) I could barely get any of the Hellos done as I was too exhausted. Break. Then we did them again- ummm, fried by the middle of flutters and recovered to do some HD's. Break

Then lay on floor with hands under low back and legs a foot off floor with small up-downs with a hold at the end - Break. Then do it again.

Then same position with large up downs to 90 degrees to center, right and left. I could only do about 1/2 of these. Then do it again! 1/2 again

Then sit up and put hands behind you like watching a show sitting on the floor…and shift to right cheek and do obliques by pulling knees to chest, then rotate to other cheek and do other side…took some coordination to get that done…hard to keep knees together on this. Got about 2/3 of them. Break. Then did it again!

Planks for 80 sec- Break. Plank for 30, then one leg in air for 20, then the other leg for 20....ummm couldn't hold either leg up for more than 10.

Then lay on our side with laying arm down by side and did side crunches, lifting legs off floor. Break. Switch sides. Then did it again. I got most of these.

I was sweating and had a good heart rate but breathing was good. That was freakin hard! I will try it again on Friday

Finished with 15 on the Cross Trainer and a ton of stretching...low center back is still tight like sinew


There...all caught up! Hope to catch up with you all more often in the next weeks! And spread the love...:heart:

[*Bunny*]

+++++++++++ vibes your way!

Congrats on the 12 lbs!!!!!

[Hidngod]

:eek3::Rawk:
Wow, that's some work.
Congrats on the 12 lbs. Do they have any facilities there for massage or chiro?

[Big Sky Guy]

Thanks Bunny!

HidN...not that I am aware of...

I have seen a Captain Squat 750...and then damn near passed out getting it racked and his belt wraps and suit loosened! An amazing feat- I have never seen someone do 750.


This week he was doing some shirted bench and hit 505 and missed 535. I visited with him at breakfast yesterday and he has totaled Elite....I do not remember exact #'s and will check again so I don't misquote. He has taken several deployments with the MIL just for PL competitions for the PR aspect! Pretty cool younger guy!


3/17/08

Treadmill with intervals
10 min at 5.5
Then 2 min at 7 and back to 5.5
Then 1:30 at 7.5 and back to 5.5
Finish with 1:00 at 8.0 and then warm down and stretch

Trying to get the legs ready for sprint work

[Big Sky Guy]

Deads- and the gym was near vacant!

135x million
185x 1/2 million
225x10
275x5
315x3
365x1
405x1
455x1 matches my max and I was way cleaner with less leg shake

I am very happy about this as I am down 12# and coming back from banging up my back!

SLDL
225x6
275x6, 4, 4, 4, 4

BB Shrugs
315x10
405x5, 5, 5 (not much left in the tank)

HS Low Back Extension - there is no GHR setup here
120x10
160x10
200x10
220x6

Stretched- very good workout!

[Gymgurl]

(((((HUGS))))) Glad your getting in some training!!

[CK]

Workouts are looking solid!

[oldlifter50]

Your having some good workouts there in the giant ashtray. Keep it up.

Some young soldier from Texas was killed the other day in Balad. Really sad to see the news on it. Was it in your area?

Stay safe strong and well over there. I think of you guys there often.

[Nick]

I couldn't be more happy to see you able to connect with the community and log, and more importantly that u've been able to stay hitting the weights.

You are an incredible example for us all bro.

[Big Sky Guy]

3/19/08

Cardio night- cause I was sore all over from pulls
Kept the heart rate over 150

Stepper for 20

Cross Trainer for 20

And a bunch of stretching...getting nearer to nose on knees for low back and hamm stretch!


3/20/08

Spin class for 60 minutes

Soaked a shirt through and through and the top 1/2 of my shorts...that looked kinda funny when we all got off the bikes :lol:

[kook]

Good to see your getting all youre work done over there blu!

[IliekFude]

Nice work blue. Do what ya can and keep yr presses / deads and core work strong if ya can do nothing else depending on whats available.
Keep yr head up man, thanks for doin yr part.

[Big Sky Guy]

3/21/08

Back and Bi- quick work tonight

V-grip Pull Down
105x15
125x10
145x8, 6, 6, 6, 5

Low Pulley Row
Stack x 15, 13, 12, 10, 10

DB Row
40x10
60x8
80x5, 5, 5, 5, 5

Pullups
10, 5, 5, 5

DB Curls
40x10, 8, 7

Power Abs class
Was nearly useless as I had done Spin class the night before and had no power in my adductors... so I did about 1/2 the work this time!

Note to self- cannot do major ab work after Spin until I am in much better shape :lol:

[oldlifter50]

Good work there Blu, you young whippersnappers can do so much. :weightlifter:

[Big Sky Guy]

DB Bench
40x million
60 1/2 mill
80x6
85x3 (the 90-100's were being used)
105x5, 5, 5, 4, 3

DB Fly
45x8, 6, 6, 5, 5

Tri Press Down- straight bar
50K x15
62K x 10
75k x 6, 6, 5

Cable Fly
30K x 8, 7, 6, 5

DB OHP
60x10
80x3
85x5, 5, 4, 4, 3

Waited for an Incline Bench...but after 10 min gave up as it was not happinen

V-bar Press Down
62k x 8,
75k x 6, 5, 5

Stretched- had to visit with the gal that runs the abs class to see about stretching the adductors back out as they were still a mess....she gave me several that I had not tried and will work them in

[Big Sky Guy]

3/24/08
20 on the Stepper and stretched


3/25/08
Day off = morning W/O

Box Squats- never really done these...I liked them
135x15 deep l(ow back was very tight and painful)
185x10 (Assume 30 inch stand)
225x8 (LB loosening up)
275x5
315x5, 5, 5, 5, 5

Leg Press- HF still cannot deal with much = feet together to focus on quads
2 plates x 15
3 plates x15, 15, 15, 15, 15

Several sets of single leg calf work in here

Seated Calf Raises
4 plates x10, 10, 8, 8, 6

The Other Calf Machine where you actually articulate it downward
4 plates x 8, 8, 6, 6

Tibia rocker- cool little gadget where you start with toe pointed down and raise it up
25x15
40x10, 8, 8 left tib seemed weaker

10 on the bike to warm it all down and stretched

Evening

Abs Class- had little in the tank for adductors due to squatting, but it was still good work! Stretching afterwords...getting to where I need to be



3/26/08
30 min on the Cross Trainer

Legs are stiff and sore from the box work yesterday...worked em good!



3/27/08
Shoulders

Push Press- haven't done in awhile so wasn't very stable
95 a bunch
135 x 10
155 x 5
185 x 5, 5, 5, 5, 4

DB Side delt raises
20 x 15, 12, 10, 8, 6

DB Front delt raise
20x10, 8, 8, 6, 6

DB Rear delt raise
25x15, 12, 10, 8, 6

DB Seated Press
40x10
50x10, 8, 6

Stretched

Spin Class for 60 min...was only 3/4 as drenched as last time Was starting to get a little bit of low blood sugar at the end as I had been at the gym for over 2 hours....will have to eat a little closer to the W/O next time.

Legs were weaker during the hard hills from squating the other day...but they sure feel good today after all that work!



3/28/08
Ran 2.5 miles with warmup and down in 25 min

[oldlifter50]

Great workouts there man.

My son had lots of trouble training there, respiratory issues and such. Have you noticed any? Hope you are doing well over there. Incidentally in case they try to pawn it off on you there. Brisket is not supposed to be purple, but camel steaks are. :biggthumpup::biggthumpup:

Thank you for your service.

[Big Sky Guy]

There have been some pretty dusty days...today was one of them...cancelled several sorties today but to lack of visibility. I have not had much trouble as I hit the saline mist at least once a day...but other people are getting hammered with sinus issues.

[oldlifter50]

Glad to hear you are doing it smart. Stay safe over there bro and camel is not the other white meat.

[Nick]

Great job getting the workouts in and staying on point bro... keep making us proud over there.

[Big Sky Guy]

3/29/08

Back

BB Bent Row-
95x15
135x10
185x5
205x5, 5, 5, 5, 5

V-Bar Row- stuck a bar in the corner and grabbed a V-handle
1 P x 10
2 P x 8
3 P x 5, 5, 5, 5, 5

DB Row
60x10
80x8
85x3
95x5, 5, 5

DB Curls- standing
40x10, 8, 6, 6, 4

DB Curls- using a steep incline bench as no preacher available
35x10, 8, 6

Stretched



3/29/08
30 min on Cross Trainer

Abs Class - did at least 3/4 of the work this time



4/1/08
We will start with 18 years Clean and Sober...and a day off to boot!

Mid-morning workout: Was not feeling 100%...fighting off a cold, so I did not feel I could tax my CNS with something like deads or squats

Cleans- Really working on form as I am coming to understand that the way my right arm is tweaked from a break back in grade school, I cannot do a powerclean as I cannot handle the higher weight in a clean grip...enough complaining- I will do what I am capable of and do it well
95x10
135x5, 5, 5, 5, 5 (each had at least 4 high pulls to get complete body involvement, then the 5 working reps)

DB Shrugs-
80x15
95x10
105x8, 6, 4 (Right hand giving out)

DB Wrist curls- Full extension to finger tips
35x15, 12, 8

BB Shrugs- crappy no knurled bar
225x20
315x5, 3 (Was slipping so bad that I was near tearing off callouses)

10 min on the bike and stretching


Evening

20 min on the bike and stretching before calling the Bride

[Hidngod]

Congratulations on the anniversary. Somnething to be proud of, for sure.
That whole workout was a fine example of experience trumping ego. Good man. Wanna come back healthy.

[Nick]

Huge congratulations to you man!! Outstanding! Absolutely killin it with the training too.

[kook]

Congrats on 18 years Blu!:banana:

they don't allow chalk over there for the bar slip??

[Big Sky Guy]

I have seen 2 guys in the past month that have a personal bag of chalk...lol

[Big Sky Guy]

4/3/08
Quick Chest/Tri

DB Incline Press- medium incline
40xmillion
60x10
75x8, 8, 8, 6, 6

Machine Fly
60x10
90x10
120x10, 10, 8, 8, 6

Straight Bar Press Down
65Kx10, 10
72Kx8, 8, 7

This was almost more of a recovery workout as I have limited time...

Spin for 60 minutes- It is just odd to come out of that room having soaked a shirt and the top of your shorts and undewear...LOL

At the end of the session one guy literally wrung out the bottom of his shirt and 15-20 drops hit the floor We got some mileage and work done last night!



4/4/08
Back and Bi

Cable Low Row
95K x 15, 15, 15, 15, 12

Pull Ups
7, 6, 6, 5, 5

Smith Bent Rows- No where else to do them...never done them in the smith
135x10
185x10, 8, 8, 8, 6 (odd angle of motion so not much weight)

HS Low Iso Row- One arm at a time...worked much better than both arms at once
2P x10, 10, 8, 8, 8

DB Preacher
35x10, 8, 8, 6

BW Abs and Weighted Abs




4/5/08
This will make next to NO sense

35 min on the Cross Trainer

Squats- PL with pause at bottom
135x15
185x10
225x10, 10, 10

Squats were like cardio..about 60 seconds between sets...almost went down after the third set

Leg Extensions-
85x15
100x10, 10, 10

Out of gas...

[Big Sky Guy]

4/7/08:

Spin for 60...way different routine this night which makes the time go by much faster

4/8/08:
Deads- Reps night
135 bunch
225x10
275x6
315x5, 5, 5, 5, 5
365x3 Ripped Callous so done for the night

Good Mornings- haven't done in forever due to low back
95x10, 10, 10, 10, 10 Technique sucked so the first 2 sets really made the back ache, last 3 were better

Couldn't do anything more for traps as I had no grip with the torn up hand

HS Low Back Extensions
160x10
180x10
200x10
220x10, 10, 10

20 on Cross Trainer

[oldlifter50]

Congrats on the 18 yrs. The workouts sure look great. I think working out over there like that really is a mental vacation for you guys. My son said it was for them.

Stay Safe guy and keep up the good work.

[HerDOC2005]

wassup chuck, ya old fuck!!!!

your my boy blu!!! :D

read your email, I know your short over there, but dont stop workign alread! LOL

Peace

[Big Sky Guy]

Never Quit Workin Doc....I just can't log into AF from work!

4/10/08


Chest/Tri

DB Bench
40 and 70 warmup
95x10, 8, 6

HS Chest Press
80x10, 8, 8

DB Fly
45 x 10, 8, 7

DB OH Tri Press
70x10
95x8, 6, 5

Straight Bar Press Down
55Kx15
62Kx10, 10

HS Seated Lever Press
2P per side
15, 15, 13

Spin Class...So, with 4 classes under my belt and many different people in each class, I have come to the conclusion that I do not fit the mold of the standard spin class participant :lol: There has been only 1 other guy in the 4 classes that looked serious about lifting. A gal taught this class and she had us do more sprinting...and we only went 45 min rather than closer to 60



4/11/08

Cardio

20 min of intervals on tread...never got to more than 3/4 sprint as legs were pretty drained after deads and spin the past few days

20 min of short intervals on cross trainer



4/12/08
Back

HS Iso Low Row
1 P x 15, 15
2P x 10, 10, 10

Pullups
10, 8, 8

Cable Pull Downs
160x8, 8, 8

Called it a night for cardio

Spin for 45
This instructor does a bit shorter class with more variety so it flies by

[Big Sky Guy]

4/12/08

Back

HS Iso Low Row
1 P x 15, 15
2P x 10, 10, 10

Pullups
10, 8, 8

Cable Pull Downs
160x8, 8, 8

Called it a night for cardio

Spin for 45
This instructor does a bit shorter class with more variety so it flies by




4/14/08

20 min tread intervals

50 min spin class




4/15/08 Mid morning W/O

DB Snatch
40x15
60x10
70x6
80x6, 6, 6

Seated DB Press
40x10
50x10, 10, 8

Side Lateral Raise
20x10, 10, 10

Front Lateral
20x10, 8, 7

Seated Rear Lateral
20x12, 10, 9

10 min on the cross trainer to loosen the legs and hips up before stretching




4/17/08

Leg Work

HS Hack Squat Contraption- 1 set of plates x15
2Psx10
3Psx10, 10, 10

HS Leg Press Contraption
2P'sx10
4Psx10
6Psx10, 10, 10
Nice that I could do some decent weight with no HF issues

50 Minutes of Spin Class



4/18/08
Cardio

25 minutes of intervals on treadmill

20 on bike

[Hidngod]

I was gonna say that's a hellova lot of work, then I realized it was spread out over several days.
Still, good work.
Is it kosher to ask how much longer yer gonna be there?

[oldlifter50]

Nice work there in the giant ashtray. How are you feeling over there? I hope you are eating well and staying out of trouble. I know from my son it can be surreal. He told about the night they were eating snacks and watching a fight on TV while missiles were being fired and falling outside the perimeter.

Soon you will be back in big sky country were men are men women are few and the sheep are nervous. :naughty:

[Big Sky Guy]

A little birdie told me I should be home within 7 ... and that is excellent timing as we just had a 12" snowstorm vs the 100 degrees here..:lol:

[Big Sky Guy]

4/20/08

Chest/Tri

BB Bench
Warmups
225x2
245x2
275x2 PR for Reps
295x0 (so close I could taste it)

Inclined DB Press
40x10
55x10
70x8, 6

HS Hi Iso Chest Press
2Px10
+25s x 10
3Px8, 7, 6

Rope Press Down
50kgx10
62.5 kgx10
70kgx8, 8,

OTH Rope Press
62.5kgx10, 10, 8


Earlier in the day I did 20 on the cross trainer and some core work




4/21/08

Back

BB Bent Row
135x10
185x8
225x5, 5, 5

V-Bar Row
2Px8
3Px5
4Px5, 5, 5, 5, 5

V-Bar Hi Pull
145x8
160x5, 5, 5

20 hard minutes on the stepper...and then went to chow and ate way too much chicken/brocc on rice!


I was asked by a pretty decent sized guy last night if I was a bodybuilder or a powerlifter....so I must be doing something right :D


4/22/08
50 min spin class

[Hidngod]

Good work there, man.
:poser:

[Big Sky Guy]

Legs

Squats

135x10, 10
185x8
225x2
275x2
315x2
365x1, 1, 1, 1, 1

Box Jumps
12 Risers x 10
13 x10, 10, 10, 10, 10

Leg Extensions
160x10
200x10
220x5
250x5, 5, 5

[Big Sky Guy]

4/25
25 on elliptical

4/26
Bag Drag to customs....a cross training workout! My C-bag was at least 80 pounds and personal bags were 35 each...nothing like have a Navy guy sort your laundry for you!

BSB- He thought your lace undies were very nice! ... Thanks for sending them in your Care Package!



4/27
SLDL
135x10, 10
185x10
215x5
265x5
315x2
365x5 singles
405x1, 1

Low back using stability ball

Core work

[Big Sky Guy]

C-17 broke down in Germany so we had to stay....

Upside- Toby Keith USO Concert Last Night! Outstanding time! Toby has been here 6 times and has even taken the time to get out to the Forward Operating Bases! Kudos to the MAN!

4/29/08

Chest and Tri

Incline BB Bench- rarely do them as the shoulders don't like em much
95x10
135x10
185x5
205x3
225x3 PR

DB Flat Bench
60x10
85x10, 8, 6

HS Seated Dip Machine
2P +25'sx10
3Ps x 10, 10

V-Bar Press Down
50kgx10
62 x 10
70x10, 10, 10

15 hard minutes on the Elliptical

[Big Sky's Bride]

Hey there babe! Keep up the great work!

Pretty soon we will be running and lifting together again! ....and soaking in the HOT TUB! Wahhoo!:ily::kiss:

Safe trip!

[Hidngod]

C-17 broke down in Germany so we had to stay....

Upside- Toby Keith USO Concert Last Night! Outstanding time! Toby has been here 6 times and has even taken the time to get out to the Forward Operating Bases! Kudos to the MAN!

4/29/08

Chest and Tri

Incline BB Bench- rarely do them as the shoulders don't like em much
95x10
135x10
185x5
205x3
225x3 PR

DB Flat Bench
60x10
85x10, 8, 6

HS Seated Dip Machine
2P +25'sx10
3Ps x 10, 10

V-Bar Press Down
50kgx10
62 x 10
70x10, 10, 10

15 hard minutes on the Elliptical
Good stuff, man. Congrats on the PR.
Have a safe trip.

[Big Sky Guy]

4/30/08

So- they replaced the engine on the C-17 and found they need new seals during ops checks...and they don't have the seals in bench stock!

So...we watched the new Rambo tonight...talk about Blood and Gore!

And I went and worked out again cause I needed to kill some time


Leg Work
HS Standing Hamm machine
60x10
80x10
100x8
110x6

BB lunges
Bar x 10 each leg
95x10, 10
145x6

DB Stiff Leg
20x10
40x10
65x10, 10

Calf Raises on Hip Sled
4P x 20
6P x 20, 20
8P x 15, 10 with 5 second flex and 5 second stretch with 8 standard reps at end



5/1/08
Shoulders

DB Press
20x10
40x10
65x8, 6, 6

DB Lateral Raise- 30 second rest b/w sets
20 x 10, 10, 10

DB Front Raise- same
20x10, 10, 10

DB Rear Lat Raise- same
20x10, 10, 10

Shrugs- behind back
315x10
405x10
455x6
495x3 Mid-level spinal erectors are pissed about this...but it felt good!

[Big Sky Guy]

5/2/08

Chest and Bi - chest was more recovery
DB Press
40x15
65x10
85x10, 10

DB Fly on Stability Ball
40x10, 10, 10

Cable Bi Curl- One hand
35KG x10, 10, 10

Seated DB Curl
30x10
40x10, 10

Reverse Grip Cambered Bar- having almost never done these..yeah...no weight
45 x 10, 10, 10



Later in the day did an ABS Class- they still kick my butt badly

[HerDOC2005]

Go home already!!!!

[Big Sky Guy]

Done and Done...back on Saturday night! In-processed on Sunday and spent the past 2 days at Chico Hot Springs honeymooning! :D

[Hidngod]

Done and Done...back on Saturday night! In-processed on Sunday and spent the past 2 days at Chico Hot Springs honeymooning! :D
Where's your priorities? You should've been logging. Here I mean.:coolugh:

[Big Sky Guy]

Made the front page of the paper with this pic!

Here is the writeup- you do not have to agree with why we are there or anything else about the "war on terror"...supporting our citizen soldiers is what is paramount, as I come home to a regular job just like most of you.

A C-17 cargo plane touched down on Gore Hill at about 8:15 Saturday evening, bringing the 120th Fighter Wing's 60-day deployment in Iraq to a close.

Seventy-three members of the 120th Fighter Wing of the Montana Air National Guard arrived home Wednesday and, after several days of delays because of sand storms and mechanical problems, the final 100 airmen who were stationed at Balad Air Base joined them in Great Falls on Saturday night.

"It's awesome," said Tech. Sgt. Brian Bartz after finally landing in the Electric City. "It's a long time coming."

The final week in Iraq, which the airmen spent waiting out the series of delays, went slowly, he said.

"It was frustrating," Bartz said. "There's only so much you can do in a recreation tent."

However, spirits in the unit remained high, said Tech. Sgt. Teresa Parker.

"Everybody kept a pretty good attitude," she said.

When the airmen finally landed on Gore Hill, their families crowded on the runway next to the plane, eager to see loved ones after a long two months.

"You guys' voices are so high," Lt. Col. Pat Hover said while hugging his two young daughters. "I'm not used to hearing the little voices."

Though the airmen faced danger every day in Iraq, Bartz said, they all made it home safe and sound.

"We're very relieved to have all of our folks return home safely," said Maj. Rick Anderson, chief of public affairs for the 120th Fighter Wing. "Until they were actually back here on Montana soil, we were all pretty anxious and nervous. ... The paramount thing is everybody is coming back safe and out of harm's way, and the missions were successful."

Among those welcoming the airmen home Saturday were Montana Adjutant General Randy Mosley and Gov. Brian Schweitzer, who saw the 120th off at 2 a.m. Feb. 29, and welcomed the first wave home Wednesday.

More than 170 members of the 120th Air Wing, along with five of its F-16 fighter jets, were part of the deployment.

"It's a very surreal feeling knowing that these planes, these pilots, these maintainers and these support people that you see everyday, that they're actually over there and helping out," Anderson said. "And making a difference in the global war on terror.

"The Montana Air National Guard brings a special work ethic to the fight," he added.

This was Bartz's second trip to Iraq. The munitions expert also went with the Montana National Guard in 2004. From his perspective, things have improved significantly since then.

"It's way more developed," he said. "It's still dangerous, but it's not as bad as before."

It was Parker's first deployment to Iraq, and she said it pretty much fit her expectations. Most of the time, the weather was nice, but it did reach 111 degrees one day, she said.

[Hidngod]

That's fantastic that you get that kind of support.
Welcome back.

[oldlifter50]

Welcome home man, and congrats. Glad to see they give you the support there you deserve. Now rest and enjoy.

[Big Sky Guy]

OK- now that I have had my week off...the only thing I accomplished was pushups so I could look my bride in the eyes and of course pretend to do a million pull throughs....just workin on my form :naughty:

Soaked in the hot springs, hiked, 2 person jet tub was like heaven after a 20 HR flight!

We pretty much acted like newlyweds all week :cuddle:

Seeing that the bride has worked out twice to my ZERO, I finally darkened the door to the gym!


5/9/08
DB Snatch- 1 minute res b/w each set
20x15
40x10
60x10
70x10, 10

Hanging L-Ups- 1 min rest
7, 6, 6, 5

Reverse Hypers
BWx15
+25x10, 10

Skippin Rope- yes I did!
1 min on, 1 min off for 4 work cycles

Weighted ab work

Spin for 10 minutes and stretched

[CK]

Welcome Home!!!

[Big Sky Guy]

I think I have survived the onslaught of: getting home; power raked the yard and took the dead grass to the ranch burn pile; prepped the mid-renovation house and threw a "Back Home" BBQ; transitioning our youngest (adopting our niece) back home as she had been staying in town at a cottage for emotionally disturbed children (She made great progress in being direct as opposed to being very, very passive-aggressive) We had to make some changes also and have made good changes to how we handle situations with her; soccer practices and games; taking photos of a couple hundred soccer kids and processing them; a fishing trip to Hells Canyon in Oregon (between the 12 of us we caught a couple hundred Crappie, a few bass, bluegill and catfish :D); got the garden turned once; got the KC lights wired on the Jeep; picked up painting supplies to put a second coat on the kitch/dining ceiling this Friday; trash to the transfer station...gawd it's been a bit NUTZ the past 3 weeks!!!

I can hear the fat cells licking their lips as I continue to be frustrated that I am not getting in workouts and am up wayyy too late finishing the projects that simply could not get done while I was gone...and I tend to eat whatever and and whenever and however after midnight...LOL! I have next to NO willpower when up late. Thankfully Gen cooked some scrambled eggs and salsa the other night or I am sure I would have grabbed the Raisen Nut Bran :)

I think I may actually go to the Gym tonight!!!

That will be pennance for our 15 year Anniversary dessert last night :dinner: A piece of hot apple pie with ice cream and a piece of strawberry pie :D Too bad we were up till fricken 5 AM that morning processing soccer photos (= 2 hours of sleep) or we would have consumated the affair :naughty:... but we both passed out within 30 seconds of touching the sheets :lol: There's always tonight :wiggle:

[Hidngod]

First off, congratulations on the anniversary. That's fantastic. :woot:
Even though you haven't gotten traditional workouts in, you've certainly been busy. Enjoy your workout.

[CK]

HOLY COW, now you HAVE been up to lots LOL..

Good on you and your bride!!!!

Congrats on the anniversary:roses:
Congrats on everything you have been doing for your girl!
congrats on fishing!!!!

Things will hopefully come to order soon :roses:

[Big Sky Guy]

Thanks HG and CK!

5/28 Gettin somethin done!

Superset BB Bench and BB Bent Row- 1 min b/w sets
135x15 for 3 sets
135x10 for 3 sets

Wow...had some heart rate and a serious pump going after that!

Superset Decline Situps and Hyperextensions- rest was 15 seconds walking back and forth and getting on equipment.
2 Sets of 20, 2 Sets of 15

15 on the bike while watchin hockey and bball playoffs


Nice little reintroduction to the gym :)

[Big Sky Guy]

5/30/08- another gettin back in the groove workout

Superset Deads and Squats- 30 seconds rest between exercises and 1 minute rest between supersets...had to take an extra 30 b/w supersets each time
135 x 15, 15, 10, 10
The back pump was insane and I was near passing out by the end :lol:

DB Snatch- 1 hand at a time
50 x 10
70x10, 10
My stamina sure took a hit by missing a few weeks...I was heaving for breath after these

10 minutes on the spin bike to keep the heart rate rolling and then stretched

[Big Sky Guy]

6/3/08 Shoulders

DB OHP
25x15
40x5
60x8, 6, 5

DB Front and Side Raise- Alternated
2 sets of 20x10, 1 set 20x8

BB Push Press- speed and form work...30 seconds rest b/w sets
5 sets of 135x5

DB Shrugs
80x15
115x15, 12, 10 (grip was more the issue)

BB Shrug- Behind the back
315x10
3405x5, 5, 5 (more grip work)

20 minutes on the X-trainer

[T-Cake]

I just got all caught up!

First, welcome home.

Second, I :heart::heart::heart: the article and the PHOTO! :hyper: Wayyyyy too cute.

Third, you just impress me, period. With all you have going on since you started this log, you continue to be positive and dedicated. That speaks volumes of your character. The lifting is awesome, the weight loss is awesome -- and OMG, you took spinning classes?! :lol: That is effin' GREAT! And I feel the same way you do when I take one... I'm the only bulky one in there (in a class of women AND men). ;)

Keep kickin' ass. You are amazing! :clap:

[Big Sky Guy]

Thanks for all the kind words Cakers! :D

As much as I think I would love the "simple" life, as if that exists, I have always felt that life is more complex and that we are deeper people because of the adversities we face. I hope that life keeps challenging us to be better people and to help others with what we have learned!

I wish I was making the same progress over the past 3 weeks that I was in Iraq, but the stress of reintegration at the busiest part of the school year and transitioning our youngest home was a bit more than I expected. I am getting back on track as I type and am starting to feel the fire again!

[Tweak]

Hey man! Great article, adorable picture, and :kiss: for being in the military. Muah, you are wonderful.

Great to see you logging and great to see you're home and safe. :)

[Big Sky Guy]

Thanks Tweak!

Happy to be hear and PROUD TO SERVE!

[takniteasy]

So glad you made it home safely! I appreciate you and BSB for all you do! :)

[Big Sky Guy]

6/4/08

Chest and Bi's (A changup from the norm of doing Tri's)

DB Bench
40x15
60x8
85x5
95x10, 10, 6

Machine Fly
135x10
150x10
165x5, 5, 5

BB Curl
45x15
65x5
85x5, 5, 3

DB Preacher Curl
35x10, 8, 5

20 on the spin bike


A good night as several of the younger fellas that know how to get it done were at the gym. Course they always give the old guy guff for doing some cardio after hitting the weights :bash: Give em 10 years and we will see who can get away without it :)

[oldlifter50]

The jealousy of the younger guys is always funny. Keep at it, you are doing it right. Glad to see you back at it after your time in the sandbox.

[Big Sky Guy]

Thanks OL...I was beginning to wonder how long it was going to take to get back in the gym :)

Starting to get after it now!

[Big Sky Guy]

6/8/08

Back and Tris- 45 to 60 seconds of rest b/w sets

Pendlay BB Rows-
135x15
185x5
225x5x5

High and Wide Cable Pulls
105x10
135x5x5

Pull Ups
6, 5, 5

V-Bar Push Down
140x15
160x3
180x10
200x6, 6, 5

DB OH Tri Extension- Single hand
25x5
30x10, 10, 8


Fast and furious workout...major pump going on with the lack of rest b/w sets. Could hardly get any pullups in as the 3rd exercise :lol:

I was doing some research on the Pendlay row tonight and learned that Glen's gym is in Wichita Falls, TX. I was down there for a few weeks back in 1998, just after starting to get my butt back in shape. Man that would have been fun to go hit his gym! I hope I get a chance for some more training down there some day so I can stop in!

[CK]

No need to be jealous, cause the guys not in the gym are jealous of you! :rose:

[Big Sky Guy]

6/10/08

Legs

Squats
135xbunchx2
185x10
225x5
275x5
315x3, 3, 3 (all paused)

Leg Extensions
100x8
120x6, 6, 6

Ham Curls
60x10
100x6, 6, 6

Calf Raises
200x15
240(stack)x15, 12

Bike 10 and stretch


Good workout overall...short rest b/w pause squats to keep the HR up. Right hammy tried to cramp up in the middle of set 2 on the curls. Not sure why. Took a longer break and all was good. Knees are a little achey after those and the extensions. Time to hit the Osteo Bi-flex again :)

[Nick]

Strong squatting bro. The biking at the end must have been tough after that pounding.

[Tweak]

I cannot imagine hopping on a bike after a leg workout like that. Props to you-- I'm the biggest slacker ever once I complete my heavy lifting day. I pretty much want someone to carry me out to my car. lol

[Big Sky Guy]

Ohh trust me...the biking at the end is just to keep the blood flowing and the HR up. After legs I generally bike at about 65-70% of my normal work load as any more than that makes me physically ill = wanting to puke :lol:

Hip flexors are tellin me I haven't been under the bar in a month :D

[Big Sky Guy]

6/11/08

Quick workout...forgot the club is on summer hours for the kiddos. Woops :dunno: It was raining so the waterslide was closed, otherwise we would have had nearly 2 hours to workout and then soak in the hot tub :heart:

In 50 minutes we got the following done...interspersed with me showing the bride some lifts that are good carryover to strengthen her back and support that bulging disk better.

CGBP- out a thumb from the start of the knurl...so not as close as a true CG for me
135xbunch
185x5
225x5
255x5
275x3, 2, 2

Geni was squatting :banana:and already had 95 on when she realized she needed the good bar wrap to protect her bulged disk, so she changed up her w/o and I showed her Pendlay Rows and Low Cable Rows during my sets of 275 and then showed her Pullovers while I was doing them

Pullovers
35x15
60x10
75x10
85x10


That was all we had time for as the munchkin area closed. In all actuality I am beat up from taking nearly a month off, so all I really want to do is soak in the hot tub :lol:

So we went home and made some home made pizza with a recipe that Geni picked up the other day where you use onions as a base and good tomatoes for flavor, and whatever else you want...cept no cheese or fatty meats (I know, almost sacrilige) but that is where you have to innovation like turkey pepperoni or pepper crusted chicken, maybe even anchovies!

After the pizza was baked we put in The Bucket List and sat on the couch by ourselves eating pizza :naughty:... Very interesting show....not near as much about a couple old guys living it up in their last few days as the previews suggest. There was actually a bit of depth to the plot, although nothing really unexpected happened.

[Nick]

Making me look bad with those heavy ass CGBPs bro! ;) Go you... keep at it! That healthy pizza concept sounds great.

[CK]

Gotta put that on the list of movies to see, I forgot about that one!

Workouts look great! How is your bride?

[Hidngod]

Good workouts, man. Those Pendlays are OK for a bulging disc? Does that depend on which disc?

[Big Sky Guy]

Hidn- she is bulged at C5-6 in the neck area so most of the rowing exercises are not causing any issues.

Putting the bar on her back without somthing like a manta ray (form-fitting sissy pads)...that causes a problem. Sleeping on it wrong seems to be the other enemy.

[oldlifter50]

Good workout, for training with your femme.

[Big Sky Guy]

20 on the cross trainer...kept the heart rate above 165

20 on the spin bike...seated and standing climbs intermixed with sprints

[Big Sky Guy]

6/15/08

A post-father's day BBQ workout....which meant lots of stopping to burp :lol:

SLDL off 4 inch platform
135x10
185x8
225x5
275x3
315x3, 1, 1, 1 (Singles to focus on keeping legs straighter)

Weighted Core

Step-ups w/ DB
25x10
40x5
50x5, 5, 5

Nothing fancy tonight...I am still finding it difficult to be anywhere near100% motivated in the gym with 1 younger guy who is doing a variety of exercises to "stay in shape", 1 guy my age on the cross-trainer "staying skinny"and one gal that is 55ish on the recumbent bike working to "loose 25 lbs". I have nothing against any of them, in fact I am glad they are there or I would be lifting in a morgue :)

But I sure miss the excitement of having 50+ other people around me getting it done!

[Nick]

I here ya bro, sounds like you really enjoyed your lifting in Iraq. Think about that and get in the zone between sets, close ur eyes bring yourself mentally back into that environment when u need to reach deep for a new PR. Maybe there is som emusic u can listen to that u associate with that too. Might do the trick.

[kook]

It's been a while since i've visited in here blu! Nice work, glad to see you came back safe!

[Big Sky Guy]

Thanks kook! Quite an experience...a bit surreal...and thankfully very short!

6/16/08

10 on the stepper

14 on the cross trainer

10 on the spin bike

[dubdubs]

Thanks kook! Quite an experience...a bit surreal...and thankfully very short!

6/16/08

10 on the stepper

14 on the cross trainer

10 on the spin bike

lol @ short sessions :treadmill:

[Big Sky Guy]

6/20/08

DB Bench
95x10, 10, 8 (PR for 2nd & 3rd set reps)

Geni put up the 30's a bunch, but the 35's proved tougher and she only got doubles, so went back to 30's and got 8 :)

Incline BB
185x3, 3, 3

Geni put up 45x10, 10 and 55x3

Peck Deck
165x6, 6, 6

Geni squeezed 60x6, 6, 4

PWO shake and hiked the mountain for an hour

Was a quick workout with no accessory work at the end as we wanted to hike before dark. The Incline BB work did not cause any real shoulder trouble at these low weights, so I will keep workin it in from time to time.

The hike was gorgeous! Everything is still green here. Rare this late in the year!

[Big Sky Guy]

6/22/08

Quick one with the wife...Yes, I said it! 35 minutes :wavey3:

Pullups
8, 8, 6, 6, 6

Geni did some assisted and got a couple singles by herself

V-Bar Row- odd old V-bar that was long and deep so the angle and ROM was odd (lots of trap work involved)
1Px10
1P + 25x5
2P+25x5
3Px25
3P+25x5,5

Gen pulled, 25, 40, 55, 65 and 75 for 5

Low Cable Row
160x10
Stack 200x15, 12, 12

Gen pulled 100, 110, 120 and 130 for 10

[Big Sky Guy]

6/24/08

Superset Deads and Squats- started with 1 min rest and added 2 min each superset
135x10
185x10
225x10, 10, 8

Calf Raises
240x20, 15, 15

Biked 10 and stretched

Whoooooo doggy...my spinal erectors were fried by my second set with 2 wheels a side. It got so bad by the end I nearly walked away from my last set of squats...but couldn't live with myself so I pushed through. I was so shot I had to take breaks while stripping the bars :lol:

[Big Sky Guy]

6/25/08

Push Press- variety of shoulder warmups 1st
95x10
135x5
175x15
205x2, 2, 2 (PR for weight)

Standing Side Laterals
20x10
25x5
30x5
35x5, 5, 5

Seated Rear Laterals
30x5
35x5, 5, 5

Lateral Rotations- elbow on top of incline bench
20x10, 10, 10


Good workout- There is much more in the push presses, but I have not kept consistent with them so more technique work will yield results

Went heavier and less reps in the laterals today...always fun :banana:

[Biter]

6/24/08

Superset Deads and Squats- started with 1 min rest and added 2 min each superset
135x10
185x10
225x10, 10, 8

Calf Raises
240x20, 15, 15

Biked 10 and stretched

Whoooooo doggy...my spinal erectors were fried by my second set with 2 wheels a side. It got so bad by the end I nearly walked away from my last set of squats...but couldn't live with myself so I pushed through. I was so shot I had to take breaks while stripping the bars :lol:


Omg, that is freakin nuts man - I bet you were fried! I've done squats and deadlifts same day, never tried supersetting though. Animal!! :)

[oldlifter50]

Damn your workouts make mine look like gym class at Mother Theresa's school for girls.
I too have done squats and deadlifts in same workout but never supersetted. Bet you had fun getting up out of chairs the next day.

[pjb923]

I agree with Biter, supersetting squats and deads is just crazy. Nice work!

Those push presses are looking good too.

[T-Cake]

Whoooooo doggy...my spinal erectors were fried by my second set with 2 wheels a side. It got so bad by the end I nearly walked away from my last set of squats...but couldn't live with myself so I pushed through. I was so shot I had to take breaks while stripping the bars :lol:
You had me at "Whoooooo doggy".

:kiss: :wavey: :rose:

[Big Sky Guy]

I am hobbling around like an old man from that superset :lol:

I can see a good ride, some swimming with the munchkins and hot tub time tonight :D

[Big Sky Guy]

6/27/08

Superset
DB Bench and DB Row (push/pull)
50x8
75x5
95x2
110x5, 5, 5 (PR for weight and reps on both the bench and rows)

Superset
HS Shoulder Press and HS High Pulls (push/pull) treated this superset like accessory work
80x8
100x10, 10, 10

Another good workout- CNS was so amped I was shaking throughout the DB work

[Big Sky Guy]

6/29/08

Rack Pulls- 3-4" below the knees
245x5
335x3
425x3, 3, 3 (PR for weight and reps)

Cable Pull Throughs
100x10
140x10
160x10
180x10

A decent workout...the rack pulls were tougher that I thought they would be. I have never done pull throughs so I have some technique work to do... sure felt it in the glutes... and it made me wanna go home and :banana:

[Nick]

Congrats on some great rack pull PR-fest action bro!!

[IliekFude]

Nice racks guy. Nothin like a pullin PR. Deads n their variants r the greatest demo of overall strength out there imo.

[Hidngod]

Nice work on the PRs.

[Big Sky Guy]

7/1/08

Supine Row
3 sets 10

Superset V-Grip High Cable Pulls and Seated DB OHP
Pulls: 165x8, 8, 6
OHP: 70x8, 75x8, 6 (PR)

Superset Cambered Bar Press Down and Cable Curls
Press: 180x8, 200x8, 8 (PR)
Curls: 160x6, 6 , 6 (PR by default....rarely do them)



It's a regular PR fest in here! :elephant: Taking most of the month of May off is paying dividends!

I had never done Supine Rows ... holy rear delts Batman! I liked em! I would have gone up more on the press downs, but 200 is the stack. And I refrained from going higher on the curls as I don't wanna end up like Ulter ;)

[oldlifter50]

Great workouts especially for the core. Looks like you fighting the ewes off.:nono:

[Big Sky Guy]

7/6/08

45 min to get it done tonight!

Supine Row- (Showed Geni the Supine Row...feet on the bench today)
warmup
3 sets of 10

Gen did 3 sets of 5

BB Bench
warmup
185x2
225x2
265x2
275x5

Gen did
45x10
75x5, 5
115 for a 20 second hold and then a controlled descent
(worked with her on better arch and feet placement)

Superset Ham Strength Press and Wide Grip Pull Downs...10 reps for all
Press: 160, 185, 200 Pulls: 135, 135, 135

Gen did
Press: 60, 75, 90 Pulls: 60, 67.5, 75

[Nick]

Nice benching bro!

When you are on an extended PR run, it is as good a feeling as there is. Really. Congrats and enjoy every moment of it!!

[pjb923]

Looking good. Taking time off is one of the hardest things to do when training, but it's so important. It looks like it's paying off.

[oldlifter50]

Good workouts man, getting stronger and sharing the training.

[Big Sky Guy]

7/11/08

Overhead Squats
45x5, 5, 5, 5, 5

Geni did
curl bar & 10'sx10
+5's x 8
+2.5's x 5

Front Squats
135x5
185x5
225x3, 3, 3

Geni did
45x10
65x5
85x5
95x5

Ham Curls
100x8, 6, 5

Ham Curl Decelerations - single leg
40x8

Hack Squats - no break between sets
305x10
255x10

Gen did yes-no's, and no-yes and leg extensions


We both had trouble keeping the bar back over our head on the OH Squats. Kept wanting to dump to the front. Gen did better at this than I did...she's got better hips :) Front squats were good. The new EFS belt was sweet, but Gen needs a Manta Ray to stabilize the bar better. Our erectors were toast after the squats, and my quads were FRIED in the middle of the hacks. I was literally having to take breaths near the top of each of the last 5 reps :lol:

[oldlifter50]

Good workout. The OH squats can be a tricky balance issue. One powerlifter/strongman in our gym told me lots depends on head position and sense of balance. Me they tend to make me go backwards.

[Big Sky Guy]

7/13/08

All working sets were superset with weighted ab work...started with several sets of decline situps with 25 then 35 and finished with rope crunches at 100, 140, 180

Standing DB OHP
Warm with 25, 40, 55
70x8, 8, 6

Superman DB Raise- laying face down on bench...no rest b/w sets
15x15, 15, 12

Rear DB Raise- laying face down on bench
15x15, 12, 10

[Big Sky Guy]

7/15/08
Deads
Warm ups
365x4, 4, 4

Geni did 65x10, 85x6, 95x5, 5, 5, then the bar a million times x 2 :)

Reverse Hypers
3 sets holding 25 lbs x 15, 12, 10

Gen did 3 sets holding 10 lbs x 10, 10, 10

Showed Gen the stability ball cable crunch

DB Shrugs
105x15, 12, 12

Good workout. Had to strap up after the 2nd set of 365 as I was loosing it on the way down by reps 3 & 4. It would have been no problem holding with mixed, but I want to keep pushing my double over grip. I did deads without shoes for the first time. Felt good! I felt more pull through the lats tonight and for some odd reason the toe next to the big toe on the left foot was wanting to cramp up during the working sets :dunno:

Gen had not done deads since late 07 as her low back had been buggin her. She had good form, but no real endurance with weight. But, she has her confidence back that she will not hurt her low back if she keeps working with good form. She amazes me most times we hit the gym together as her background in distance running involved significant gym time and I tend to forget they trained dead, bench, squats...so she is way ahead of most ladies when it comes to technique. She just needs a couple reminders about things to think about and focus on and off she goes fixing the little things!

[MR.cashcream]

7/15/08
Deads
Warm ups
365x4, 4, 4

Some strong pulls there bro, keep up the solid training.

[Big Sky Guy]

Some strong pulls there bro, keep up the solid training.

Feeling pretty good Mr cash! Putting the new belt on should make a difference as I have pretty much not been using one :lol:

[oldlifter50]

Some good workouts there. Keep it up.

[Hidngod]

Uuuuh, what are yes-no's?

[Big Sky Guy]

Uuuuh, what are yes-no's?

The inner and outer thigh machines :D

It is where you will find most of the women in the gym....;)

[pjb923]

Strong pulling. Keep working that double over and you grip strength should really start to improve. The other thing that has really helped me is doing static holds. A perfect time is after a set of db shrugs, just hold on for as long as you can.

I have found that most women who are willing to train with heavy weights have the capability to get very strong in a fairly short amount of time. The problem is that many women out there are afraid of getting bulky and don't want to train that way.

[Hidngod]

The inner and outer thigh machines :D

It is where you will find most of the women in the gym....;)
Ah yes. The gym I once attended had a squat rack right opposite those. Look up, look up!!!!!


I have found that most women who are willing to train with heavy weights have the capability to get very strong in a fairly short amount of time. The problem is that many women out there are afraid of getting bulky and don't want to train that way.
As if they can get bulky accidently. :lol:

[Big Sky Guy]

Geni knows she can practically kill herself in the gym, eat a good number of cals and still barely make progress! She can drop the BF pretty easy for a woman, but adding muscle is a bit tougher. She is an Ecto/Meso (Cross Country runner) so she will gain, but it takes a concerted effort. The best thing going for Gen is she is not afraid to step under the squat bar or hook in for deads and grind out a rep or let some air out of lungs slow and audibly as she gets winded. She loved lifting in the Varsity Gym at college as it was much better equiped and the people were so much more dedicated!

Back to gaining/maintaining muscle....we were just taking last night about having to keep the protien levels reasonably high even on days where we do not workout as we need to support the muscle that is there. She asked how much prot she should get in a day and we discussed the physical changes that she accomplished this past year and where she wanted to go. What we determined is that she is taking in at least double her protien from last year as she is doing no carbs in the early AM and late PM and is making progress so she is not in protien deficit yet. She has easily turned 5-7 pounds of fat to muscle this year which puts her at around 15% BF so the going will get a bit more intriguing to exchange a few more pounds over this next year.

[Big Sky Guy]

7/19/08

BB Bench- First time with bands
Tied up the greens
bar
135x10
165x5
205x5
225x5
245x5

Gen did bar, then 65x5x5

Superset HS Chest Press and Core work
165x10
190x8
215x8
240x8
265x8

Gen did sets of 10 with 50, 65, 80, 95

V-Bar Press Down
160x5
180x8, 8, 8

Gen did 70x10, 10 then 80x8

Machine Fly
150x10
165x10
180x10

Gen did 50x10,10 and 65x10

Cable Press Down- single underhand grip
60x10, 10, 10 (no rest b/w sets)


Good & Quick mostly tricep-based workout. In and out in 45 min. First time working with bands so we were a bit tentative. I did not choke them down very tight so that we could stay stable and learn if they would pull us out of the groove. No issues there so we will choke down tighter next time!

[oldlifter50]

Good stuff man, keep that up. I have found the bands do more for my bench than my squat.

[Big Sky Guy]

7/22/08

Pendlay Rows- 30 seconds rest
warmups
5x5 at 185

High Pulls- 30 seconds rest
5x5 at 135

V-bar neutral grip- 15 seconds rest
5x5 at 150

Face Pulls- 15 seconds rest
5 x 5 at 120

DB Hammer curls- 15 rest
3 sets 5 at 40

Cable curl- one arm at a time- no rest
3 sets 5 at 50

WHooooo...lots of heavy breathing going on! Sweated the back out of my T-shirt and even had some sexy dampness between the pecs :lol:

All the pulls got a bit sloppy on the last reps of last sets. So, time to increase the endurance.

[Paul86]

hey man whats your height and weight?

[Nick]

Very strong straight set lifting BSG, very strong indeed!

[Hidngod]

WHooooo...lots of heavy breathing going on! Sweated the back out of my T-shirt and even had some sexy dampness between the pecs :lol:
I get that at work. Not sexy. In the gym, sexy. Why is that? :dunno::lol:

[Big Sky Guy]

hey man whats your height and weight?

Paul- 5 ft 7 1/2 + in ;) at 220-225 probably at 18% right now (abs are showin, but a spare tire goes with it!)

Kab- Feeling pretty good at this point, but going to change it up in here pretty soon!

OL- Must be the endorphins at the gym :)

[Big Sky Guy]

7/26/08

Helped a friend move = similar to an event workout!

Picking up boxes and stacking them = stone loading
Carrying toolboxes and sandbags, etc = farmers walk
Placing items in the Uhaul at heights above my head = Mod OHP


Nothing quite like picking up a recliner and walking it 75 feet and manhandling it over the side of the bed of a pickup and over the top of a couch (so about 6 foot high) for 1 rep! Then go back and get the matching recliner and do it again :lol:

[T-Cake]

Aww, that was nice of you! You should put that in the "Good Deeds" thread. :wiggle:

[Big Sky Guy]

Aww, that was nice of you! You should put that in the "Good Deeds" thread. :wiggle:

Not a bad plan Cakers! I am sure I will also need to add in your Good Deed for me!

7/27/08

Squats-2 sets of 5 all the way up to 315 then sets of 3
2x5x135
2x5x185
2x5x225
2x5x275
2x3x315

Left it there as the hip flexors were talkin trash and the new belt was gouging my hips pretty good!

Core work and then 10 on the spin bike and stretching

[*Bunny*]

7/26/08

Helped a friend move = similar to an event workout!

Picking up boxes and stacking them = stone loading
Carrying toolboxes and sandbags, etc = farmers walk
Placing items in the Uhaul at heights above my head = Mod OHP


Nothing quite like picking up a recliner and walking it 75 feet and manhandling it over the side of the bed of a pickup and over the top of a couch (so about 6 foot high) for 1 rep! Then go back and get the matching recliner and do it again :lol:Hey! You should have told me, I would have had you help me clean my place out!!!


:kiss:

Looking good BSG.

Re Geni. Reminds me of the runners crew at my gym. Mike namely, wanted to add some muscle, b/c it's normal for them to run 10 miles, and then life weights, or rather lift then run now.

He upped his protein and actually started using Recovery drinks during the workouts (I do this as well), also something called HMB which he swears by, yet i have yet to try.

She def needs to up her food intake if she is that into her cardio and running, he will require more cals and meal timing and pre during and post recovery should help her LMB a bit.

I would go the added FOOD route first, then perhaps adding supps if that's her thing.

Does she use any creatine or NO type products?
:rose:

[Big Sky Guy]

Bunz-

Geni takes Calcium and D and estrotest to make up for no estrogen (no ovaries) and also takes Relive as an added source of multi-vit. She takes Whey Isolate and BCAA with Gatorade as a PWO meal and uses Casienate as a filler between meals now and again. No creatine or NO. I have always fought cramping and bloating with the older creatines so I have never suggested them to her. I have not played with NO products yet. What is your experience with these products as a woman Bunny?

Geni is actually doing better than me right now with making sure to do prot/fat in early AM and late PM. I am still struggling with job and life stress and getting to bed on time :bash:. So- as stated, she is getting about double the protien of last year and has made great improvements.

We were at the county fair on Friday and ran into a hubby/wife that were waaaaaay in shape. Hubby was at least 6'1" and easily 250 at around 15%. A good lookin italian guy and definitely someone you would not forget meeting! The wife looked to be 5'4" and 150 and around 15% herself. She looked italian and had gorgeous long dark curly hair and dark brown eyes that really made her stand out! Geni later commented on the two and says she wants to add a bit more mass like that gal and she would be happy. Gen has been doing her part by lowering reps and increasing weight on the bar and keeping the running and lifting separate.

Bunz- I agree that getting the right stuff at the right time is paramount to success!

[*Bunny*]

Bunz-

Geni takes Calcium and D and estrotest to make up for no estrogen (no ovaries) and also takes Relive as an added source of multi-vit. She takes Whey Isolate and BCAA with Gatorade as a PWO meal and uses Casienate as a filler between meals now and again. No creatine or NO. I have always fought cramping and bloating with the older creatines so I have never suggested them to her. I have not played with NO products yet. What is your experience with these products as a woman Bunny?
Well I prefer Purecee and by far think it is the best CEE on the market. The only downfall to some NO products is that I have an issue choking down horse pills. I subsequently have to pound at least 1 Liter or water and the swishing in my tummy during am training, not a fan at all. So, sometimes I go without. I'd say that Red Blast is a favorite around here, and not just b.c it's Af's board, but because it's a good supplement. NoXplode type products upset my stomach and leave me feeling abit ill afterwards. I have a few others I'll probably try so Ill keep you posted down the line.

I'd def get get some CEE though.

Geni is actually doing better than me right now with making sure to do prot/fat in early AM and late PM. I am still struggling with job and life stress and getting to bed on time :bash:. So- as stated, she is getting about double the protien of last year and has made great improvements.
This is awesome news!!!!!
We were at the county fair on Friday and ran into a hubby/wife that were waaaaaay in shape. Hubby was at least 6'1" and easily 250 at around 15%. A good lookin italian guy and definitely someone you would not forget meeting! The wife looked to be 5'4" and 150 and around 15% herself. She looked italian and had gorgeous long dark curly hair and dark brown eyes that really made her stand out! Geni later commented on the two and says she wants to add a bit more mass like that gal and she would be happy. Gen has been doing her part by lowering reps and increasing weight on the bar and keeping the running and lifting separate.
NICE!!!!!!!!!!!!!! This is help tons esp since it is 'new' for her.

Bunz- I agree that getting the right stuff at the right time is paramount to success! Good ;)

:)

[oldlifter50]

Great squat workout, and just work the belt. What county do you live in there? I used to love going to the Yellowstone Fair and Expo.

You two kids have fun ya hear.

[Big Sky Guy]

Great squat workout, and just work the belt. What county do you live in there? I used to love going to the Yellowstone Fair and Expo.

You two kids have fun ya hear.

OL- we are over in Lewis and Clark County...about 200 miles west by northwest. In the mountain valleys :).

The Yellowstone Fair is top notch, the State Fair in Great Falls is also outstanding.



As far as the belt...yes, I have been working to soften it a bit :boxing:

[Big Sky Guy]

7/29/08

Superset DB Bench and Rows
75x10
90x10
110x10

Then got to talking with a couple guys that run their own plumbing companies. They are finishing up work that they put on the books last year and have nothing lined up for fall. One is getting ready to lay a couple guys off if he does not get more lined up for fall. NOT GOOD for our little town. Talked with an electrician a few weeks ago who was at hand-to-mouth right now...no jobs lined up. We are generally two years + behind any recession activity, but are already starting to feel the weak housing market.

Needless to say once we got talking shop most of the workout was over :lol:

Finished with a bunch of core work- both abs and low back

[oldlifter50]

Man you do live in the great area. Have you ever gotten over to Miles City though and taken in the Bucking Horse sale? That was always a blast.

I know how workouts like that can go. My late buddy would sometimes need counseling during a workout. Good to do core work though.

[Big Sky Guy]

OL- the buckin horse sale is quite the event!

7/30/08

Getting out of the comfort zone...doing T-cake circuits (tri-sets with virtually no rest between sets) a few times a week along with lifting.

Shoulder & Tri's

Standing Alt DB OHP (non-workin arm stays raised)
HS Shoulder Press
DB Lateral Raises
5 min on bike and warmup lifts for Circuit A

Set 1 SOHP 50x10, SP 60x10, Lat Raise 25x10
Set 2 SOHP 40x8, SP 50x10, Lat Raise 20x10
Set 3 SOHP 40x6, SP 50 x 8, Lat Raise 20x8

Holy Moses I could barely keep the non-working arm locked out on the last set of SOHP...not starting at 50 next time ;)

10 min on cross-trainer and warmup Circ B

Single-arm Tri Press Down- D-Grip
OH Tri Extension- Rope
Kneeling High Cable Pull and Tri Press Down- Rope

Set 1 Press Down 60x10, Extens 100x10, Pull/Press 100x10
Set 2 Press Down 60x10, Extens 100x10, Pull/Press 100x10
Set 3 Press Down 60x8, Extens 100x8, Pull/Press 100x10

10 minutes on bike at a slightly lower level than normal on random ride and then stretching

Wow! I liked the exercise selection for the Shoulder Tri-set as when I do a bunch of lateral, front, and rear raises all in the same night I get achy. With this setup I did not ache. And the best part was the incredible pump going on by the end of the 3 sets for both the shoulders and the tris! Thanks Cakers!

[T-Cake]

:woot: That's great! Nice work! I'm glad you like it. I think it'll do what you wanted: be accessory to your heavier lifting days, focus more on the pump, etc. It's good stuff! This is how Ulter started growing again (seeing as he couldn't lift heavy heavy heavy anymore due to his arm/back injuries) so it's perfect that you noticed the crazy-pump immediately. That's the whole idea. Excellent cross-training.

:hi5:

[Big Sky Guy]

It is totally out of the norm for me to tri-set this way....the blood flow to the shoulders was great!

I could not believe how difficult it was to keep the non-working arm UP while repping the other side. Damn that was tough! My erectors, at the mid-back level, are telling me all about it today :lol:

I am excited to throw down with the other 2 days you planned for me :boxing:

[Hidngod]

OL- the buckin horse sale is quite the event!

7/30/08

Getting out of the comfort zone...doing T-cake circuits (tri-sets with virtually no rest between sets) a few times a week along with lifting.

Shoulder & Tri's

Standing Alt DB OHP (non-workin arm stays raised)
HS Shoulder Press
DB Lateral Raises
5 min on bike and warmup lifts for Circuit A

Set 1 SOHP 50x10, SP 60x10, Lat Raise 25x10
Set 2 SOHP 40x8, SP 50x10, Lat Raise 20x10
Set 3 SOHP 40x6, SP 50 x 8, Lat Raise 20x8

Holy Moses I could barely keep the non-working arm locked out on the last set of SOHP...not starting at 50 next time ;)

10 min on cross-trainer and warmup Circ B

Single-arm Tri Press Down- D-Grip
OH Tri Extension- Rope
Kneeling High Cable Pull and Tri Press Down- Rope

Set 1 Press Down 60x10, Extens 100x10, Pull/Press 100x10
Set 2 Press Down 60x10, Extens 100x10, Pull/Press 100x10
Set 3 Press Down 60x8, Extens 100x8, Pull/Press 100x10

10 minutes on bike at a slightly lower level than normal on random ride and then stretching

Wow! I liked the exercise selection for the Shoulder Tri-set as when I do a bunch of lateral, front, and rear raises all in the same night I get achy. With this setup I did not ache. And the best part was the incredible pump going on by the end of the 3 sets for both the shoulders and the tris! Thanks Cakers!
What si the HS SP? Is that a Hammer Strength shoulder Press? Is that another form of OHP?

[Big Sky Guy]

Yes- Hammer Strength Shoulder Press.

So, 2 slightly different shoulder presses followed by DB lateral raise...It was not pleasant :lol:

I am just glad T-Cake didn't suggest working the HS seperately (with the non-working arm up) I would have cried mercy :D

[Big Sky Guy]

8/3/08

T-Cake Special: Back and Bi's

5 min on bike

Tri-set: DB Row (knee on bench), DB Bent Lat Raise, Cable Wide-grip Seated Row
Round 1: DB Row 75x12, DB Bent Raise 25x10, Seat Row 160x12
Round 2: DB Row 75x12, DB Bent Raise 25x8, Seated Row 160x10
Round 3: DB Row 75x8, DB Bent Raise 20x6, Seated Row 160x8

5 min Cross Trainer

Tri-set: DB Curl (21's), Cable Curl (Single Arm D-ring), Cable Curl (Rope)
Round 1: DB 35x7, 7, 7, Cable D 60x12, Cable Rope 100x12
Round 2: DB 35x6, 6, 4, Cable D 60x10, Cable Rope 100x10
Round 3: DB 30x5, 5, 3, Cable D 60x8, Cable Rope 100x8

5 min on stepper

Holy breathing hard and major pump...definitely different to do this work! Heart Rate was 140 when I got on the cross trainer and was 157 within 1 minute of being on the stepper...

Need to start lower on the 21's...major FAIL there.

[T-Cake]

It is totally out of the norm for me to tri-set this way....the blood flow to the shoulders was great!

I could not believe how difficult it was to keep the non-working arm UP while repping the other side. Damn that was tough! My erectors, at the mid-back level, are telling me all about it today :lol:

I am excited to throw down with the other 2 days you planned for me :boxing:
I love that you said "throwdown" because that's sooooo a Food Network show. :D :nerd:


I am just glad T-Cake didn't suggest working the HS seperately (with the non-working arm up) I would have cried mercy :D
You know, the thought has crossed my mind before to do this to myself... but I haven't yet. Tempting... I'll have to give that a go someday. :)

And yes, keeping that non-working arm up is a MAJOR ego check! MAJOR! I think the first time I did that, I only got out 6 reps on each arm because I wanted to cry. :rofl:



Holy breathing hard and major pump...definitely different to do this work! Heart Rate was 140 when I got on the cross trainer and was 157 within 1 minute of being on the stepper...

Need to start lower on the 21's...major FAIL there.
I know I shouldn't be gleeful about your pain but I am, sorry to say. ;)

And those 21s are killer; got those from Sassy eons ago and use them ALL OVER the place (legs, arms shoulders, whatever). Great ideas up in here. When I have my client do the barbell 21s, she cusses at me the whole time she's doing them. :D Ah, love! ;) I'm like, "Get it out, sister, get it out! You can whine, just don't quit!"

[matt1990]

Thanks for the on going support broski!!! :D. Glad to see your doing good as well man!

Matt~

[oldlifter50]

That is one awesome workout.

Having trouble getting the friend thing to work.

[Big Sky Guy]

8/5/08

Tonight- A reprieve from T-Cake circuits (which I have enjoyed so far ;))

DEADS!

(Overhand- no straps, no shoes)

Warmups on the tread

Then bar, 135, 185, 225
Triples with 275, 315, 365...NO GRIP ISSUES so 385 for a Triple (PR for a triple w/no straps)

DB Shrugs- 30 seconds rest
110x20, 15, 10

10 on the tread and homebound

[oldlifter50]

Great workout, that grip must be something terrific. Keep it up.

[Hidngod]

Great workout, that grip must be something terrific. Keep it up.

^^^^^^^^^^^
No kidding. I'm no where near that. That's tough.

[Big Sky Guy]

I am happy it is continuing to improve considering the lack of focused work I put into grip.

I keep with the double over grip as both bicep tendons are already partially detatched at the front of the shoulder. There is a noticeable bump on each anterior delt where the tendon slightly detatched several years ago. Each happened at a different time over a 9 month period.

[oldlifter50]

I keep with the double over grip as both bicep tendons are already partially detatched at the front of the shoulder. There is a noticeable bump on each anterior delt where the tendon slightly detatched several years ago. Each happened at a different time over a 9 month period.


I always say if you tear a bicep within a year you will tear the other too. The double overhand is tough but do it with hook grip. Tears the living crap out of the thumbs.

[Biter]

I am happy it is continuing to improve considering the lack of focused work I put into grip.

I keep with the double over grip as both bicep tendons are already partially detatched at the front of the shoulder. There is a noticeable bump on each anterior delt where the tendon slightly detatched several years ago. Each happened at a different time over a 9 month period.


That makes it all the more impressive. Hell, anytime I get impingement I back off immediately, and it feels like my grip is just gone for awhile. Good work! :)

[Big Sky Guy]

8/7/08

TCake Chest and Legs
Warmup with 5 on the bike

Triset: DB Bench (non-working arm stays up), DB Pull over, DB FlySet 1: Bench 50x12, Pull 50x12, Fly 35x12
Set 2: Bench 50x10, Pull 50x10, Fly 35x10
Set 3: Bench 50x8, Pull 50x10, Fly 35x7

5 min Cross Trainer- 1 minute warm, 4 minutes at 80-90% (heart rate got to 175)

Tri: Leg Extensions 21's, Leg Curls 21's, Walking DB Lunges Set 1: Ext 80x12 ea, 12, Curls 40x12 ea, 12, Lunges 35'sx10
Set 2: Ext 80x10 ea, 8, Curls 40x10 ea, 10, Lunges 35x10
Set 3: Ext 60x10 ea, 8, Curls 40x10 ea, 10, Lunges 35x8

10 minutes on the bike just trying to keep some cadence with the insane pump



I was about to freakin cry with the last set of double leg extensions as the burn was so bad..then having to go lay down on the leg curl with the quads all pumped and grind through curls. Then I had to try not to fall on the floor when crawling out of the leg curl machine as nothing was firing :lol:

I tried not to cuss T-Cake...but failed :)

[Big Sky Guy]

8/9/08

Back Work

10 on bike and warmups

Superset Wide Cable Pull Downs and Low Cable Rows (Neutral V Grip) Weight in KG
Pull Downs 60x10, Low Row 65x10
Pull Downs 60x8, Low Row 65x7
Pull Downs 60x8, Low Row 65x6

Face Pulls
30x10, 10, 10

Pendelay Rows
135x8
185x5, 5, 5, 5, 5 (30 sec rest b/w sets)

15 min on bike

[oldlifter50]

Isn't it great when the pain is like that. My late buddy used to really complain. He said things like don't you know working like a slave is illegal." My reply was "how do you explain marriage."

Have fun.

[Big Sky Guy]

8/12/08

T-Cake Shoulder & Tri's

Standing Alt DB OHP (non-workin arm stays raised)
HS Shoulder Press
DB Lateral Raises
5 min on cross trainer and warmup lifts for Circuit A

Set 1 SOHP 45x12, SP 60x10, Lat Raise 20x12
Set 2 SOHP 45x8, SP 60x10, Lat Raise 20x10
Set 3 SOHP 45x5, SP 50 x 10, Lat Raise 20x8

Much more consistent that the 1st time I did this. Did not have to drop weight on the SOHP, but missed the rep range. The pump was great! Chest was a bit uncomfortable on the Shoulder Press, but still no shoulder issue so this is a good group of exercises for me.

10 min on the bike and warmup Circ B

Single-arm Tri Press Down- D-Grip
OH Tri Extension- Rope
Kneeling High Cable Pull and Tri Press Down- Rope

Set 1 Press Down 60x12, Extens 100x12, Pull/Press 100x12
Set 2 Press Down 60x10, Extens 100x10, Pull/Press 100x10
Set 3 Press Down 60x8, Extens 100x8, Pull/Press 100x8

All good on the tri work!

5 minutes on tread at 5.0 incline and 3.5 speed

[oldlifter50]

Keep that up and you will have bigger arms and basketball delts. :Rawk:

[Hidngod]

What Rep reanges where you looking for.

[Big Sky Guy]

Rep range is 8-12 and when I get to handling 12 for each set for any exercise I move the weight up for that exercise.

These workouts keep the Heart Rate above 130 during the lifts, then closer to 150 doing normal cardio and 170 during HIIT. So I get 30 minutes above 130 HR.

[Big Sky Guy]

8/19/08

Been missing workouts...prepping the house for paint and I took our son to a concert this weekend.

Back and Bi's T-Cake Special:

5 min on bike

Tri-set: DB Row (knee on bench), DB Bent Lat Raise, Cable Wide-grip Seated Row
Round 1: DB Row 80x12, DB Bent Raise 20x12, Seat Row 160x12
Round 2: DB Row 80x10, DB Bent Raise 20x10, Seated Row 160x10
Round 3: DB Row 80x8, DB Bent Raise 20x8, Seated Row 160x8

10 min Cross Trainer

Tri-set: DB Curl (21's), Cable Curl (Single Arm D-ring), Cable Curl (Rope)
Round 1: DB 25x7,7,7, Cable D 60x12, Cable Rope 100x12
Round 2: DB 25x7,7,7, Cable D 60x10, Cable Rope 100x10
Round 3: DB 25x7,7,5, Cable D 50x8, Cable Rope 90x8

8 min on tread at 5.0 incline and 3.5 mph


Survived the 21's this time, but sure had to back off on the weight. It's hard to not feel like a sissy when you are rolling out with the 25's :D

[Big Sky Guy]

TCake Chest and Legs
Warmup with 5 on the bike

As a reminder- no rest between each exercise and only enough rest between sets to get a drink

Triset: DB Bench (FORGOT non-working arm stays up..), DB Pull over, DB Fly
Set 1: Bench 80x12, Pull 80x12, Fly 30x12
Set 2: Bench 80x8, Pull 80x10, Fly 30x10
Set 3: Bench 80x6, Pull 80x8, Fly 30x8

10 min Tread 3.5 mph at 6.0 incline

Tri: Leg Extensions 21's, Leg Curls 21's, Walking DB Lunges
Set 1: Curls 40x7 ea, 80x7, Ext 80x7 ea, 7, Lunges 40'sx12
Set 2: Curls 40x10 ea, 80x7, Ext 80x7 ea, 7, Lunges 40x10
Set 3: Ext 80x7 ea, 7, Curls 40x7 ea, 7, Lunges 40x8

8 minutes on the bike just trying to keep some cadence...had to drop from level 6 down to 3 by the end as there was nothing left in the tank!

My mind was a bit out to lunch with forgetting that I needed to do the DB bench with the resting arm up...NO WONDER I WAS DOING SOO MUCH WEIGHT compared to last time :lol: I also did 21s for leg work and started with leg curls first so I was no debilitated with quad pump while doing curls.

[oldlifter50]

Your legs will hurt more from painting then training. Good work man some killer workouts.

Taking the son to the concert was cool, who was in town?

[Big Sky Guy]

It was called the Downpour Festival and had 4 bands over 2 days. We were there on Saturday for Rush of Fools and Jeremy Camp.

The also had a group of athletes called the Strength Team there: they broke blocks, bent rebar, tore up phone books, decks of cards, and rolled frying pans into burritos all mixed in with sharing testimony of their life. It was good stuff!

[oldlifter50]

Sounds like a great time all around.

[CK]

sounds like a fun time! workouts look rockin!

[Nick]

Looks like ur burning a ton of cals with those circuits, keep it up BSG!

[Big Sky Guy]

Looks like ur burning a ton of cals with those circuits, keep it up BSG!


It's keeping me from being SHAPE=ROUND :lol:

And is a great changup from more standard routines. I simply cannot make the gym on a regular basis in the summer. Way too many family activites and chores!

[Big Sky Guy]

8/26/08

Deads - Warmups, 135, 185, 225... Working sets had 60 seconds rest b/w
275x5x5

Had to rest 90 seconds on the last set as the erectors were fried and I was nearly hurling the pre-workout pizza (grade school has a bring the kids to school so they can learn where their room is, put supplies in the room and eat pizza and ice cream night!)

Core Work - started here to balance the pressure on the low back
Declines- several sets of 15, held 25# for several sets of 10

Pull Throughs - Low back was toast, but did some volume any way
150x10x3

Stab Ball Crunches and stretched

[oldlifter50]

Good workout for the core of the body. I like seeing those kind of workouts.

Bring back table wenches.

[Big Sky Guy]

8/27/08

Shoulders and Tris:
Standing Alt DB OHP (non-workin arm stays raised)
HS Shoulder Press
DB Lateral Raises
5 min on Stepper and warmup lifts for Circuit A

Set 1 SOHP 45x12, SP 60x12, Lat Raise 25x12
Set 2 SOHP 45x8, SP 60x10, Lat Raise 25x12
Set 3 SOHP 45x6, SP 60 x 8, Lat Raise 25x10

Still working to finish those 45's!

10 min on the cross trainer and warm up for Circ B

Single-arm Tri Press Down- D-Grip
OH Tri Extension- Rope
Kneeling High Cable Pull and Tri Press Down- Rope

Set 1 Press Down 60x12, Extens 100x12, Pull/Press 100x12
Set 2 Press Down 60x10, Extens 100x10, Pull/Press 100x12
Set 3 Press Down 60x8, Extens 100x8, Pull/Press 100x10

The press downs and Extensions were harder today....I got em, but they were a bit ugly...must have left it all on the table with the SOHP today.

5 min on the bike, home for PWO shake and a chore or 2, then out for supper with the wife! :love:

[Nick]

I tell ya those standing DB's are absolute beasts! Nice work bro, keep at it and u'll blow past those current weights soon!

[Big Sky Guy]

They make you check your pride at the door :nod:

But that is fine...I am pretty much injury free at this point and I know this work is integrating well into the major lifts!

[Hidngod]

They make you check your pride at the door :nod:

But that is fine...I am pretty much injury free at this point and I know this work is integrating well into the major lifts!

That there is a major benefit. Good stuff. It takes so long to heal from injuries these days.