Roadwarrior's log...

[roadwarrior]

Finally getting off my butt and starting a log.

Stats... 50 years old, a bit under 6'2", 244lbs or so, around 12%BF.

Goal... to see my name in purple on the board for the thrill of it.

Training... since 8 years old in boxing/martial arts, triathalons until mid 40's with focus on endurance, flexibility, and stamina. Lifted throughout but not for size or strength. Fooled around getting to know the iron pile better then settled into strength training as what I like to do. Have learned on my own from reading and boards along with a little help from a few knowlegable folks that crossed my path but no consitent training partners or regimen. Still learning about strength routines. This is a hobby for me but one I am serious about. Sometimes business and family take precedence over training.

Health... good but joints ache from age and old injuries at times

Diet... nothing special but whole family eats clean. I eat 6-7 meals/snacks per day with 1 or 2 being protein shakes. Lots of meat, poultry, fish, vegies, fruit and whole grains...very little simple carbs other than fruit.

Supps... multi, chrondroitin-glucosamine, fish oil, creatine, some glutamine and arginine but not all the time, taurine on squat and dl days. 250mg test on prescribed HRT for a few years with some supplementation for a few months every year.

-------------------------------------------
3/3/2010

5am - cardio... 3 mile run

6pm lifting - chest night but babying a sore shoulder (rotator tendonitis - I think - only sore after heavy work... loosens up with warmup and stretch)

Warmup
Flat bench
bar 1x20
135 1x10
185 1x10
225 1x5
275 1x5
315 1x3
325 1x1
335 1x1
345 1x1
355 1x1
365 1x1 -- shoulder hurt here so did not go heavier
345 1x1
325 1x1

no incline or decline bench to baby the shoulder

Cable w/ Rope pulldown/ rope over head super

120 5x12 down and over

one arm skull crusher

30 5x10 each arm -- kept this light for shoulder and focused on muscle squeeze and ROM


One armed cable cross ( from bottom across body to overhead)

30 5x10 each arm -- light again...mostly for active stretch and ROM on shoulder

Weighted crunch machine

200 3x25

Decline crunch

3x25

---------------------------------------
3/4/2010

5am -- 45 minutes of katas in back yard

[Test-Daddy]

Glad to see your logging....this will be a good one. I am in.

[Mafioso30]

Warmup
Flat bench
bar 1x20
135 1x10
185 1x10
225 1x5
275 1x5
315 1x3
325 1x1
335 1x1
345 1x1
355 1x1
365 1x1 -- shoulder hurt here so did not go heavier
345 1x1
325 1x1


:woot: NICE number brutha!! Wow, impressive!! Good luck on your goals, I'm in!!!

[P Bo]

It is simply understood, but I will say it anyway - I'm IN.

Can't wait to see your socks buddy.

[roadwarrior]

It wouldn't be the same without you BM. Thnaks for coming.

My wife bought my 11yo daughter some great tye dye socks for soccer today in purple and orange... school colors. I asked her to find them in my size. :)

I just got home from the dojo... bjj night for 1 hr and 30 minutes calisthenics ... but I only did light training and no rolling to baby the shoulder.

[KYLE M]

Good stuff...im in! great bench by the way!!

[roadwarrior]

3/5/2010

5am cardio... cold as heck and light snow on the ground...suited up in sweats and did a 30 minute kettlebell workout with the 16 and the 25 keeping the ball moving the whole time. Came in the house and did 20 minutes of stretching and foam roller.

Will be doing a back workout today and will update this post. Will be deficit deading ( I think that's the term) from standing on plates then GMs, SLDL, bent over rows, pullups, reverse flys, oblique crunch. We'll see how shoulder responds. Feels fine now.

EDIT ----

Did my back night and just got finished making Pinewood Derby cars with my sons for tomorrow's races. Should be a lot of fun.

Warmup with 10 minute jump rope and some stretching
Deficit deads off 3" step thing
135 1x10
185 1x10
225 1x5
275 1x5
315 1x5
365 1x5
405 1x5
455 1x3
475 1x1
495 1x1

GMs
135 1x5
185 1x5
225 1x5
275 1x5
315 1x5
365 1x4 PR... thanks for the inspiration Logan

SLDL
225 1x5
275 1x5
315 1x5
365 1x5
405 1x3 shoulder feeling a little twinge here

Pullups w/45lb plate 8,6,6,5,4

Bentover rows
225 5x5 shoulder feeling it a bit more now

Reverse fly
30 - Nope... shoulder wants nothing to do with this

Oblique crunch holding 45s in each hand
5x15 to each side

Feeling tired and a little twinge in the shoulder but iced it when I got home and a couple Advil before eating and working on the cars. Feels fine now.

Thanks Blut for that taurine tip a while back... no major back pumps or pain to speak of.

[Lumberjack5.0]

In.

[Aesirian]

Great log S.! Some very hvy, consistant work going on in here!

You know S., when a man touches his hand to the earth and then to iron as he would a woman's face, then the strength of both are his to harness and call upon when needed...

[roadwarrior]

And all connect us to what is real and important in life Aesarian. My goal for myself and my children is to have the heart of a warrior, the mind of a philospher king, and to leave my mark on the worlds through my deeds. Glad to have you here.

Yesterday was a day off with pinewood derby ( we came in 3rd and 5th but I was most proud that my sons built their own cars with a little guidance and help on the band saw, use of sander, dremel etc rather than dad built like many others). Went to niece's 3rd birthday party in afternoon and played an hour of touch footbal with the teen and 20 something family members... kept up with them just fine and surprised the heck of of them with a break away full field touchdown... make them think twice looking at gray beards.

5am cardio today... 3 mile run. Now to get ready for my youngest daughter's first communion and dinner at my house. I'm cooking... a big antipasto platter, Italian Wedding Soup (daughter's fave), homemade tortelli filled with chicken and herbs sauced in a light homemade marinara, rolled pork loins stuffed with a prune stuffing and roast potatoes, pan gravy and roast asparagus, 3 tier homemade chocolate cake with chocolate buttercream and ice cream for dessert. It's a celebration so a little cheating is allowed today.

Have a wonderful Sunday everyone!

[Mafioso30]

Congrats on the derby, sounds like you all had a blast!! Also sounds like your house is smelling pretty dam good with all that home cooking, making my mouth water just reading it lol!

[KYLE M]

Good work RW... What shoes do you run in? yoo good pull off the block!

[roadwarrior]

Thanks Maf... cooking and gardening are big shared hobbies by my wife and I. If youy make it to southeastern MA then ping me... we enjoy good company to share a meal most weekends like old world traditions.

Kyle... I run in ASICS Gel Nimbus ... at least I think that's what they are called. They are definitely ASICS. Thanks on the pull. I had some more in the tank but it was still a long workout ahead of me. :)

3/8/2010

5am cardio... 15 minutes jump rope, 30 minutes katas, 15 minutes heavy bag

Squats later today... will post update then but plan to do deep ATF 5 rep sets to 365 then test some singles for the meet on back squats followed by front squats, lunges, prone leg curls, good girl/ bad girl with wide setting on machine to stretch out, then do some ab/core work.

[Test-Daddy]

And all connect us to what is real and important in life Aesarian. My goal for myself and my children is to have the heart of a warrior, the mind of a philospher king, and to leave my mark on the worlds through my deeds. Glad to have you here.

Yesterday was a day off with pinewood derby ( we came in 3rd and 5th but I was most proud that my sons built their own cars with a little guidance and help on the band saw, use of sander, dremel etc rather than dad built like many others). Went to niece's 3rd birthday party in afternoon and played an hour of touch footbal with the teen and 20 something family members... kept up with them just fine and surprised the heck of of them with a break away full field touchdown... make them think twice looking at gray beards.

5am cardio today... 3 mile run. Now to get ready for my youngest daughter's first communion and dinner at my house. I'm cooking... a big antipasto platter, Italian Wedding Soup (daughter's fave), homemade tortelli filled with chicken and herbs sauced in a light homemade marinara, rolled pork loins stuffed with a prune stuffing and roast potatoes, pan gravy and roast asparagus, 3 tier homemade chocolate cake with chocolate buttercream and ice cream for dessert. It's a celebration so a little cheating is allowed today.

Have a wonderful Sunday everyone!

Now that is a great day!

[Beverly McD.]

a big antipasto platter, Italian Wedding Soup (daughter's fave), homemade tortellini filled with chicken and herbs sauced in a light homemade marinara, rolled pork loins stuffed with a prune stuffing and roast potatoes, pan gravy and roast asparagus, 3 tier homemade chocolate cake with chocolate buttercream and ice cream for dessert. It's a celebration so a little cheating is allowed today.


You're killing me.

[Hidngod]

Awesome workouts, RW.
I can almost smell the food from here. :dinner:

[roadwarrior]

So earlier I said "Squats later today... will post update then but plan to do deep ATF 5 rep sets to 365 then test some singles for the meet on back squats followed by front squats, lunges, prone leg curls, good girl/ bad girl with wide setting on machine to stretch out, then do some ab/core work. " Sometimes plans change.

3/8/2010

Warmups - 10 minutes on eliiptical and some stretching.

Back squat

Bar 1x20
135 1x10
185 1x10
225 1x5
275 1x5
315 1x5
365 1x5 At this point the hips and lower back are really complaining about the ATF. I told them to STFU ... I'd change the plan but no way they were giving up on me. So I'm going for more volume and a bit less weight.
405 1x5

Front Squat

185 1x5
225 1x5
275 1x5
315 1x5
365 1x3

Leg Press (45 degree type - just deep enough until back started to lift off backrest to baby the hips/back so I went heavier)

10 plates on a side 1x5
12 plates 1x5
14 plates 1x5
16 plates 1x5

Good Girl/ Bad Girl Machine

300 - 3x25 good and 3x25 bad

Prone leg curl

200 - 3x10, 1x8, 1x6

Weighted Crunch machine 200 - 3x25

Went to the dojo after to watch my little brown belt triplets train and did some assisted stretching with my sensei then we did 2 rounds of light stand up sparring.

Feeling good but tight still.

Now back to work for a bit. Have a good night everyone.

[Mafioso30]

Hell of a work out bro, nice job!! I hope you went easy on your sensei...

[roadwarrior]

Thanks Maf... we spar a lot. He's ex-pro but likes to stay on top of his game. He's a 185 and I'm in the 245 range. He's a lot faster so I have to really work blocks and counter punches but I'm bigger and stronger so I bully him in the clinches with dirty boxing. We have fun with it and both get in some decent training in areas that we need. I take some bjj with him when I get out of work on time and an occasional muy thai class when he has a visiting sensei but I am past my prime for ring time so it's just 50-75% sparring instead of fights for me now.

3/9/2010

No cardio today... got a call at 2:30am from my on call engineer to escalate a data center issue. We just closed the ticket. Now to head to office. If I feel up to it, I may do bjj class tonight.

[Iron Island]

Nice pull standing on the platform. That is one of my favorite movements for the deadlift.

[roadwarrior]

Thanks Iron... I've just started it in the last few weeks because it was recommended in the "How to Improve Your Deadlift" thread.

3/10/2010

5:30am cardio... stretches, 10 minutes jumping rope, 10x40 yards dragging sled with 90lbs on it as fast as I could.

6:30pm... gym

warmup.... 10 minutes on elliptical and some stretching

Bench
bar 1x20
135 1x10
185 1x10
225 1x10
275 1x5
315 1x5
335 1x3
365 1x1 shoulder has a little tightness but not bad. Don't want to push it though.

Pin press in power rack w/ pins 6" above chest

225 1x5
275 1x5
315 1x5
365 1x3 with deload and reset between
405 1x1 ( needed to add this... my butt was off the bench and I struggled to get this up)

Rope pulldown

120 - 25, 23.20,17,12

Weighted ab crunch machine

200 - 4x25, 1x21 ( wimp!)

Tired tonight and not my best volume but I feel pretty good that the shoulder is responding to babying it a bit.

[Beverly McD.]

Volume is not your friend right now rw. Much, much too close to the meet for that. :)

[roadwarrior]

Missed bjj class last night and cardio this morning to work on proposals and designs. This always leaves me on edge until I get a work out in.

Two things tonight...
1. I tried to take Ms. Beverly's advice and keep volume down.
2. I left my chalk at home. I know... idiot thing to do on back night.

3/12/10

Warmup and stretch

DL
135 2x10
185 1x10
singles... 225, 275, 315, 365, 405. 455. 495
Fail on 545... bar slipped out of grip at just below knees. This is my weakness on DL... wimpy grip... ever since I broke my right hand last August. I need to do heavy holds and farmer's walks after this meet to fix this problem.

Weighted Pullups
45 lb plate..,. 8,6,6

GM
1x5 135, 225, 275, 315, 365 ( 5 reps is a PR)

Pendlays... Inspired by Canecorso's thread earlier today so I did full pendlays resetting bar on floor between reps and keeping back parallel. There was some enthusiastic pulling on the last set so form suffered a little.

1x5 135, 185, 225, 275. 315

Decline crunch with cross over of elbow to opposite knee
3x25

[Aesirian]

Bev's right on the volume..You only have to pull the plug out of the ocean floor one time to drain it! And, when catching Asteroids, you only have to catch the big to save the planet!!!

Nice work my friend, (no chalks a bitch)!

[roadwarrior]

I like the analogy Aesarian. The no chalk ticked me off. I wanted to see what I could do without straps and I let myself down for being stupid.

3/13/10

3 mile run and some calisthenics out back. Work today but taking kids to do some bouldering and a little spelunking tomorrow at Purgatory Chasm... all safe but they love it.

[Beverly McD.]

At least a week before the meet our guys aren't doing anything but running a little blood through the muscles. A little very light bi's and tri's, a little light stomach work and some stretching. That's it. We don't even let them load or unload the bar.
When you get to the meet you want to be as rested as possible, and needing to hit the weights.

[Big Sky Guy]

Loving this log rw!

[roadwarrior]

Gotcha Beverly. The meet is a week from tomorrow so I will take your advice and keep it to stretching and katas for cardio along with a little light dumbell work to stay loose and ready.

Thanks BSG... I'm just pushing my body to see what it can do and learning as I go from the good folks here.

[Mafioso30]

Have a good weekend brutha, enjoy that spelunking :jumpjoy:

[roadwarrior]

Thanks Maf... you have a good one too.

Raining here today so no Purgatory Chasm... some of the underground passages get very wet in the rain. We are going to the Museum of Fine Arts instead.

[KYLE M]

ASICS cool i will check them out i need a good pair to jog/run in..haha..I want to start getting a lil cardio in and getting my dog in shape to!

[roadwarrior]

You're a big guy Kyle... whether you get ASICs or another brand... definitely look at the ones with gel. For me, that makes running a lot more enjoyable. There's nothing better than running with your dog. My rotty goes out for cardio with me every morning. He loves the runs and pulling the drag sleg with his own doggie harness.

3/15/2010

Raining cats and dogs today so cardio was stretching, katas, and some calisthenics in the playroom. No TV to watch though.. my 11yo daughter threw the Wii controller through the screen on a 52" Sharp Aquos TV. Needless to say... I am not happy.

[KYLE M]

You're a big guy Kyle... whether you get ASICs or another brand... definitely look at the ones with gel. For me, that makes running a lot more enjoyable. There's nothing better than running with your dog. My rotty goes out for cardio with me every morning. He loves the runs and pulling the drag sleg with his own doggie harness.

3/15/2010

Raining cats and dogs today so cardio was stretching, katas, and some calisthenics in the playroom. No TV to watch though.. my 11yo daughter threw the Wii controller through the screen on a 52" Sharp Aquos TV. Needless to say... I am not happy.


Yaaa I have a pair of Adidas non-gel shoes and the sole is smushed out. I'm starting to teach my dog to drag sled I want to get him running and pulling some light resistance first..I want to get in to the weight pulls with my dog.

Sorry to hear about the TV it sounds like one of those commercials..lol..Not to funny now though I bet!

[roadwarrior]

3/15/10

No heavy lifting this week. Meet is next Sunday.

Back squat

135 5x15

Hack squat machine

3plates per side 5x15

Seated leg curl

105 5x25

leg extension

105 30 with each leg alternating legs every 10

Good girl/ bad girl

205 3x25 each

ball crunches

3x25

Decline crunches

3x25

[roadwarrior]

Kyle... your dog will love pulling if he's like mine. I bought the sled 2 years ago and he took right to it. He pulls 90 on it. I don't try anything heavier for him.

Yeah... the TV sucks. My wife called on the extended warranty which I got because this was for the kids playroom and of course they said it does not cover negligence and throwing a Wii controller through the screen is negligence. She called homeowners insurance today but I doubt they'll cover it either. So do I punsih them by making them do without a tv for a while or just replace it? Depending on my mood, I've swung back and forth on it since Saturday night.

[roadwarrior]

3/16 - BJJ class for 90 minutes. Had fun with it but nothing too strenuous.

3/17 - morning cardio... trailrunning ... not sure how far but spent 45 minutes jogging through the woods with a 10 minute stretch to start.

Will be doing a light chest workout tonight. I want to practice the form that G-REX described so well in his bench press post but I will keep the weight to 225 and below.

Need to get an accurate weigh in tonight so I know if and/or how much water I need to cut. I probably need to cut 4-5 pounds to be a 242. Cutting water is easy for me though from past experience and 4-5 pounds is not much.

[Lumberjack5.0]

How's the shoulder? Can you eval it without lifting on it, or does it only surface under load?

My $0.000000000000000000002 (I'm not qualified to give advice on raising kids :D) is to make the kids wait -- show 'em that, even though they didn't do it on purpose, there are consequences to the things that happen in life.

[roadwarrior]

LJ... thanks for asking... The shoulder seems ok under no to light load but still gives a twinge on certain movements under heavier load. It's not bad and def getting better. Might liimit me a bit in the meet but that's ok... this one is a "learning" meet and I am not expecting to hit any PRs. I just want to get a total around 1400 on the board and then do a bit of rehab/ deload and plan out a proper training schedule for next meet.

On the TV... your instincts are good. I am going to make them wait awhile on it. They had been told many times to stand back and be careful so now they will go with out for a bit. I was thinking 3 months before I replace it. It's a luxury after all, they can live without it.

RW

[Aesirian]

I relish where you are right now my friend. The fires burn low. There's whispers about the women and homeland as the mead is passed.
Silience rules this moment, as hearts take personal inventory..Hmmmm, the moon hangs bright yet over the Citadel, it will be darkest before the dawn.
The horses stand calm, but if you place your hand to their breast, you will know by the beat of their hearts that even they know war is coming, and men will be in, "The Killin Way...."

[Mafioso30]

Maybe I missed it, but did she throw the control at the TV in a fit of rage, or was she playing and it flung out of her hand?? That sucks bro, my son's only 7 but he's done his fair share of damage. He dropped his tonka truck on my dinning room glass table once, was like a $2,500 table...learned no more glass tables until the kids are grown, thank god he didn't hurt himself!

Good luck with the water weight!!!!

[roadwarrior]

3/17/10

warmups - elliptical and stretching

Flat bench... practiced G-Rex's description of PL set up.
135 2x10
185 1x10
225 30x1
315 1x1
Set up felt better than it has. I've always been flat with tight, "set" shoulder blades and well planted feet. Setting up the arch felt tight but in a good way. I did the final rep at 315 just to feel the arch with more weight. It collapsed a little when I started pushing off the chest but I noticed my feet seemed to not be driving as well and my legs felt loose. Need more work. I'll bench flat on Sunday but will be working hard to master this and shirt technique.

Cable work
crossovers, rope pulldown, one arm shoulder cross from low to high

dumbells
light OHP, skull crushers

abs/core
3 sets of 25 for hypers ( bw) , obliques ( 45lb plates) , and ab crunches ( 25 lb plate on ball)

3/18/10
5 am jump rope, katas, and some stretching

Aesarian... you know me well. As the day draws nigh, my heart is beating faster and my focus keener. I am the blade.

Maf...They've been told a million times ( ok... a little exageration but a lot of times) to stand back and not go so nuts when they play. Also to make sure they always wore the wrist strap on the controller. Well, she stood like 2 feet from the TV, spazzed out, and did not have the strap on... in a heated Wii boxing match... bam... the TV was KO'd.

Thanks on the well wishes. Weighed in at the gym last night... 246.5... need to be 242 for Saturday night at 6pm for weigh in. No problem. Salt is gone from the diet and some sweat on Saturday will take care of that. Carb load and hydrate Saturday night.

[Beverly McD.]

Give yourself a little room on making weight. You never know how the meet scales are going to match up to your scales.
I suggest going to the baby food aisle and getting a bottle of Pedialite. It comes in flavors now so it's not too bad. After weighing in drink it down.
Also, most people get a case of the nerves the morning of the meet. After breakfast take a couple of Immodium or some other anti-diarreal tablets. You may not need them but they won't hurt you, and it's definitely better to take them and not need them than it is to need them and not have taken them http://www.afboard.com/forum/images/editor/smilie.png

Pack a few snacks and drinks and take them with you in your gym bag. It may not be convenient for you to find them at the meet.
Throw in a spare T-shirt. If the meet happens to be in a warm environment you'll need it. Also a towel.

Try to make the rules meeting that morning. You'll pick up a few things that are worth knowing. Make a point to ask a question of the judges at some point that morning, and when you do, let them know you're a new lifter..If they're any good they will help you through the day.

Good luck rw! Wish Mike and I could be there.

[roadwarrior]

EDIT... oops...wrong place

[roadwarrior]

3/19/10

Cardio this morning was just a nice 1 hour walk in the woods with my dog.

Just got in from gym.

warmup

DL
135 3x10
225 30x1

GM
135 5x5 as deep as I could go

Hypers
BW 5x10

Pullups
BW 5x10

Sauna
On and off with plastic sweatsuit for 40 minutes

Weight is 243.5 now. Another sauna and some sweaty cardio and I will good for the weigh in.

Just form practice and good back stretching ( wish there was someone at LA Fitness that had an opinion that mattered on anything but bench and curl... fixing that soon by going to new gym at least part time)

[Aesirian]

The horses are growing restless my friend, it will soon be time...then you ride!

[roadwarrior]

3/20/2010

Morning cardio... 45 minutes calisthenics in the sweat suit then 40 minutes alternating 10 minutes in and 5 out of the sauna at the gym.

Weight... 238. Cut is complete. Holding it today then carb load and rehydrate tonight.

I ride tomorrow. May the iron gods smile upon my effort.

[Beverly McD.]

You'll do fine! The hard part is over. Enjoy yourself at the meet. Everyone there will be at least a little nervous whether they let it show or not ;) It's normal.
Wait on the judges' commands, and everything else is just like you do it in the gym.

[roadwarrior]

Ok... time to get my ass back to work. There is another meet in my future and I will not fail again.

3/23/10

90 minutes of BJJ then 2 rounds of full contact standup sparring with a 260 pound 25 year old. He was big, he was tough but he was not experienced enough. I schooled him with combinations and knocked him to his knees gasping for breath with a drop punch to the solar plexus. Got my anger out.

3/24/10

5am cardio.... 3 mile run

Will be hitting gym later and will be doing a simple full body light workout. I am planning a proper training schedule to start next week and will be going to a PL gym on Saturday to talk about how I can train part time there but use LA Fitness for most due to my schedule. I also had my wife measure my squat depth and made a folding box to bring to the gym that is 3/4" deeper than parallel.

[roadwarrior]

3/25/10

Ran 3 miles again this morning and just did a same ligth full body workout.

Warmup - jump rope 10 minutes and stretch

Squats
135 1x10, 185 1x5 225 3x5 ATF

SLDL

225 3x5

GM off pins set at about belly button height

135 3x5

Pullups

BW 3x10

Flat bench

225 3x5 with 2 second pause on chest

Seated OHP

185 3x5

Dips

BW 3x10

Decline crunches

3x25

That's all. Nothing big and nothing special. Now back to work.

[Aesirian]

Nice recovery work. It will be well worth it when you start slammin weights again. ;)

[Pixie]

Good luck at the new (part time) gym.

[roadwarrior]

Thanks Pixie... I'm looking to work with someone knowledgable on Saturdays to learn suits/ shirt and critique form while following a Westside based program on my own. My schedule is too variable to commit to a fixed training schedule M,T, Th, F that they talked to me about before. I was talking to one of the guys at the gym earlier this week and he is showing some interest in training PL style so I might get a training partner at least sometimes. He's one of those bench/ curl guys but he does squeeze out 405 at about 2 board depth.

3/26/10

No cardio this morning so I hit the gym this afternoon and did one hour on the elliptical while making phone calls. Glad the gym was empty!!!

Light weights...

bench
135 1x10, 185 1x10, 225 3x5 all with 2 second pause on chest counting one mississippi two mississippi

low, med and high cable flys to stretch out good
Just 50 pounds with slow controlled motion from bottom, shoulder height and top 2x10 in each position supersetted with decline crunches 20 reps with my wife dropping a 10 pound medicine ball on my belly in the down position on each rep... boxer training to take a punch from when I was younger

low rack pulls below knee

Just did singles in 90 pound increments up to 585... no straps adn I got it. Chalk is a good thing!

That's all... light day. Training starts next week. Now back to work!

Boston Flower Show tomorrow with my daughters. I am looking forward to it! Hiking on Sunday with the family to Blue Hills.

[Test-Daddy]

Are you going to do Hartford RW? We should have a good collection of AFer's on hand.

[roadwarrior]

I mailed form on Wednesday TD. I am looking forward to seeing Team AF there.

[roadwarrior]

Wooo hooo.... flower show today. I love spring time!

3/27/10

Went out back and did a light workout....

stretching
10 minutes jump rope
5x40 yard drag sled sprints with 90 pounds on it
20 minutes katas
15 minutes heavy bag
15 minutes rock climbing wall going round and round
Moved my boulder pile from one location to another for fun. They range in weight from about 50 pounds to about 250 pounds.
Walked the dog around the neighborhood.

Now to cook some wholegrain pancakes with blueberry-ginger-lemon compote, egg white-spinach-mushroom frittatta, and fruit salad for the family. They are all still sleeping so shhhhhhh!

[roadwarrior]

3/29/10

Raining cats and dogs this morning so snuggled in a warm bed seemed the better option than running 3 miles.

Today is the first day of training for meet #2.

ME Squat/DL day @ 60% raw/belt

warmups - 10 minutes jump rope, stretches, squat ATF bar 1x10, 135 1x10 185 1x10

Box Squat below parallel- 315 5x5
Seated Leg Curl - 120 5x10
Hypers w/ 10 lb ball held overhead - 3x15
Pullups - BW 3x10
EZbar Preacher Curls - 90 3x10
Decline Crunch holding 10 lb ball overhead - 3x20

Not a hard workout but it felt good...focused on form and depth in squat.

[roadwarrior]

3/30/10

Another rainy day and i stayed in bed so no cardio this morning. I'm gonna have to punish myself for missing cardio 2 days in a row. One is ok, but two must be dealt with else i will think i can get away with it. Bad me.

Leaving the office now after getting here at 7:15. Going to the dojo for BJJ but gonna do some stand up sparring first with my sensei to stay sharp. 2 to 2 1/2 hours there might... MIGHT... make up for the cardio slacking.

[Mafioso30]

Sorry i've been such a stranger in the log brutha, had my hands full this past week!! Log is looking good man, keep it up. Glad to see the shoulder is doing better!!! No more slacking on cardio ;)

[Test-Daddy]

I mailed form on Wednesday TD. I am looking forward to seeing Team AF there.

Awesome. Wonderwoman will be there cheering on Mr Meat as well.

You'll also get to meet the whos who in CT strength.

[Pixie]

Awesome. Wonderwoman will be there cheering on Mr Meat as well.

You'll also get to meet the whos who in CT strength.

Dude, that sounds like it's going to be fun considering the company you'll be in. Wish I was out there... :(

[roadwarrior]

TD... I am looking for to Hartford and have started training up to it.

Maf... we all have lives. I'm glad to have a friend to check in on me ... no need to worry about whether you comment. I know your out there. I'm there for you too.

Got a PL coach to work with twice a month now. Focus will be form and learning how to use suits/shirt. Will also be getting some advice on workouts. I'll be juggling around workouts a bit but generally trying to follow westside. Gonna do ME squat/dl with him next week.

3/31/10

Ran 5 miles this morning to pay back for my slacking.

ME bench day by in week 1 working at about 60% raw.

Warmed up on eliptical and stretched
Flat bench... worked my arch a bit and counted 2 mississippi on my chest for the pause.... bar 1x5, 135 1x5, 185 1x5, 230 5x5
CG bench... 205 3x10 touch and go
Dips... 90 pounds on the belt... 3x10
Pendlay rows... 185 3x10 with full deload on the floor between reps.
Weighted ab machine... 200 3x25

Training partner started with me but bailed on the third bench set. The pause was killing him and he was missing lockouts. He stayed nearby but followed his own routine. Said he'll try again on Friday for speed squat/dl day.

Workout felt light but after the rows, I could tell my pecs, triceps, delts, and lats all were worked well.

[roadwarrior]

4/1/10

Woke up to sunshine so I ran through the wood for an hour. Not sure of distance but it's a great workout up and down hills, different surfaces, jumping over rocks and logs. A little wet still but I had a blast. Makes me feel like a kid to do stuff like that.

No BJJ tonight... my eldest daughter has a soccer game at the same time my youngest daughter has kenpo. The eldest made a stink that I have to take her so I am off to soccer this evening.

[Hidngod]

Congrats on MOTM, brosephski. Well deserved. :hi5:

Nice workouts. I'm jealous, you get to meet all those fellow AFers.
When you run, do you generally run on concrete, asphalt, or dirt trails?

It's almost summer here, this week. Gonna be a lovely weekend.

[roadwarrior]

Thank you very much.

Europa is going to be a blast as much for the meet as meeting such terrific people IRL.

On the running... I do a mix... some days it's asphalt, some days I run the mile to the high school then use their track, some days i just run through the woods like a little kid.

[Pixie]

Nice workouts. I'm jealous, you get to meet all those fellow AFers.

Me too!! But, I'm also glad you're getting out there to do meet #2.

[roadwarrior]

4/2/2010

Morning Cardio 10 minutes jump rope, 10 minutes stretching, 30 minutes katas, 10 minutes heavy bag

Evening lifting...

warmup 15 minutes eliptical, stretching, squat bar 1x10, 135 1x10, 185 1x5, 225 1x5
Speed Squat/DL Day at about 60% raw/belt ... all sets done with 60 second count rest except when i had to unload bars between exercise but kept that as short as possible
Rear Squat 315 10x2 no belt for all sets
Prone Leg Curl 120 3x12
Deficit Dead 135 1x5, 225 1x5, 315 3x5 belt for the 315s
Shrugs 405 3x15
Dumbell Curls 45, 55, 65 1x10 each weight
Obliques 45 3x10 each side

Should have done more curls and abs but ran out of time. Overall, workout felt good. Shriugs were like a breather after the first 3 exercises.

[roadwarrior]

4/3/10

Cardio... slow 5 mile jog with the dog at 6am. Neither one of us was really into it this morning... damn raccoons or something in the back yard kept everyone up last night.

Did some work and the kids did their chores so now it's time to play before Easter at in laws tomorrow. I'm bringing a 12 pound leg of lamb cooked with lemon-garlic-parsley, fresh homemade vegetable ravioli, and a big raspberry tart with an almond marscapone filling on puff pastry. I'll be cooking by 6am tomorrow. Not a diet day tomorrow!

Loading family into the van now and heading to the seashore for lunch, kite flying and general frolicking in the sand and sun for the rest of today. Have fun everyone!

[roadwarrior]

4/4/10

Happy Easter Everyone!

Lamb is in the oven. Heading to the gym for speed bench day. Will go to church then finish cooking for family dinner. I will update this post later with workout details.

Workout details...

Speed bench day...all sets done with 60 second rest

warmed up then...
bench 195 10x3 ... 2 mississippi pause on chest...this was too light
seated ohp... 135 1x5, 155, 1x5, 185 1x5, 205 1x5, 225 1x3, 250 1x2... kept these strict and all the way down to chest
tricep pushdown 120,130,140,150 1x15
Lat pulldown 220 3x12
Decline crunch 3x25 with 10 pound ball held overhead

[Aesirian]

4/4/10

Happy Easter Everyone!

Lamb is in the oven. Heading to the gym for speed bench day. Will go to church then finish cooking for family dinner. I will update this post later with workout details.

Have a Great Day with the Family my friend! And of course, congrats on MOTM, there is no better man for the job! ;)

[Pixie]

Happy Easter!!

[Lumberjack5.0]

I will update this post later with workout details.

Food details/pr0n would be welcome, too. Check your reps.

Happy Easter!

[roadwarrior]

LJ... we'll have to have an AF pot luck dinner so I can cook for the good folks here. Maybe someone has a campground and we can do a "ride-in" for all the bikers... no trailers!!!... and a cook out. Someone could organize some highland games for fun.

4/5/10

Felt great in the gym tonight. Worked out with PL coach. Tried briefs for a couple singles. He pushed me and corrected form, gave tips, we talked suits/shirt, we took measurements for suits/shirt. It was great.

ME Squat DL day
Week 2... working at 65% raw/belt weights

Warmup... elliptical 15 minutes, stretching, squat bar 1x10, 135 1x10, 185 1x10

Rear squats ATF 5x5 365 briefs on for a few singles for fun... 455, 495. Coach said I made depth which made me happy... some vindication for my meet failure. The 455 felt very tight getting down and the 495 felt better.
SLDL 1x5 135, 225 3x5 315
High Rack Pulls... PL coach made me add these, I was not planning them today but I am glad he did... 1x5 135, 225, 315, 405 1x1 495, 585, 675, 765, 855 All NO straps, just chalk! Everything over 585 was a PR without straps. I was so in the groove today. LOVED IT!!! No more wimping out and using straps for me. Chalk is my new best friend.
Pullups BW 3x10
PReacher Curls 125 3x10
Weighted ab machine 200 3x25
Obliques on hyper with 25 pound plate... 3x15 to each side.

I worked my old butt but I feel GREAT!

[Aesirian]

Outstanding session RW! Great kickoff to a new journey.

When you hear the cries and the screams of the peasants and the burning hoard is running North, then South lies your destiny...seek out the Dragon, and KILL IT!!

[UHCougar05]

LJ... we'll have to have an AF pot luck dinner so I can cook for the good folks here. Maybe someone has a campground and we can do a "ride-in" for all the bikers... no trailers!!!... and a cook out. Someone could organize some highland games for fun.

4/5/10

Felt great in the gym tonight. Worked out with PL coach. Tried briefs for a couple singles. He pushed me and corrected form, gave tips, we talked suits/shirt, we took measurements for suits/shirt. It was great.

ME Squat DL day
Week 2... working at 65% raw/belt weights

Warmup... elliptical 15 minutes, stretching, squat bar 1x10, 135 1x10, 185 1x10

Rear squats ATF 5x5 365 briefs on for a few singles for fun... 455, 495. Coach said I made depth which made me happy... some vindication for my meet failure. The 455 felt very tight getting down and the 495 felt better.
SLDL 1x5 135, 225 3x5 315
High Rack Pulls... PL coach made me add these, I was not planning them today but I am glad he did... 1x5 135, 225, 315, 405 1x1 495, 585, 675, 765, 855 All NO straps, just chalk! Everything over 585 was a PR without straps. I was so in the groove today. LOVED IT!!! No more wimping out and using straps for me. Chalk is my new best friend.
Pullups BW 3x10
PReacher Curls 125 3x10
Weighted ab machine 200 3x25
Obliques on hyper with 25 pound plate... 3x15 to each side.

I worked my old butt but I feel GREAT!
Excellent work! The strength is there, you can only get better.

[Beverly McD.]

Working out with a PL coach will help you tremendously. Brute strength will only take you so far on the platform. Technique is the real key.

[roadwarrior]

The coaching was terrific. Opened my eyes to lots of little things and my weak spots for improvement. I'm looking forward to the next session already.

4/6/10

Woke up a bit stiff this morning and the shoulder is a little tweaked. Remembering that I'm no spring chicken. Rubbed bengay on it and the lower back then went for a slow 3 mile jog with the dog.

Skipping BJJ tonight to go to a Krav gym to check it out. If my sensei finds out, he'll be pissed!

[Pixie]

Great workout, RW!! Glad your coach is helping and pushing you. Keep at it.

[roadwarrior]

Krav was fun the other night but the instructor felt he had something to prove so he used me for examples. It was funny because with my training, I was able to counter almost all his moves and put him down twice which pissed him off. He did invite me back and said I should skip the beginner classes and go to intermediate. I'll give it a try next week.

4/7

Weighed myself and did the hand held BF% tester... 239 at 9.5% ( but I find the tester to be inaccurate depending on a lot of factors so take that number with a grain of salt... I feel like it's more like high 10 to 11%) I have to be careful else I just get skinny. Must eat MORE!!!

Morning cardio was 10 minutes jumprope, 30 minutes katas, and 10 minutes heavy bag, 10 minutes speed bag.

ME Bench night 65% raw/belt max weights

Warmup was an hour and a half of 3 on 3 basketball with my sons and their friends.

Strettched at gym then bench bar, 135, 185 1x10 fast touch and go

Bench... worked arch ... cramped a little in lower back and side on last sets. 250 5x5 w/ 2 mississippi pause. Did last set touch and go for last 2 reps
Incline bench - 225 5x3 touch and go
Lockout off pins in power rack from a bit over 6" off chest... 1x3 225, 275, 315, 365 1x1 405, 425 missed on 445... could not quite lock it out. Arms/shoulders were tired at this point
Dumbell skull crushers... 45 3x10 each side
Pendlay Row... 275 5x5 wtih full reset on floor for each rep.
Skipped abs/obliques... had to get home to fire up the grill... blue cheese stuffed burgers, grilled sweet potato "fries", and salad... stuffed my face!

4/8/10

Shoulder is a little tweaked this morning but bengay, 4 ibuprofen, and some stretching made it fine.

Morning cardio... 4 laps of the yard jogging with the dog then we alternated 40 yard drag sleds, 3 sets of V-up for abs, 3 sets leg raises hanging on pull up bar, 10 minutes climbing up over and around on rock wall, 15 mintues heavy bag

Went in and made the kids whole grain pancakes... ate 5 of them myself with 8 egg whites on the side.

BJJ class tonight.

[roadwarrior]

4/9/10

BJJ aggravated my shoulder a bit. Might have to rethink doing too much rolling when joints are already stressing.

Morning cardio was a jog with the dog.. 1 mile up to the high school, 4 laps of track for a mile at a good clip, 4 100 yard wind sprints, 1 mile jog home

Cooked up a big egg white frittatta with spinach, mushrooms, and turkey bacon for breakfast with the family. Working at home today but meeting wife for gym at 4 when she gets out of work at hospital then out to dinner. It will be speed squat/dl day but I know she wants to spar... told me to bring the gloves. Ok by me... sparring gets us in a good mood together. :)

[any1uno]

dang..now I'm hungry again!

Nice work RW...keep at it.

[G-REX]

Everything looks to be in order. Looks like your getting stronger and the workloads look to be acceptable. Key is to just go with your intuition. If you're feeling beat up and you start missing lifts, take a deload and rest. Looks good RW!

[roadwarrior]

Thank G... always good to get input from you.

4/9/10

Speed Squat/DL day 65% max raw all done with 60 seconds between sets except where noted

warmups - elliptical for 15 minutes and stretches while talking to wife. She did a full body lifting routine nearby while I lifted. I always enjoy working out with her.

Rear Squat ATF bar 1x10, 135 1x10, 185 1x5, 225 1x5 365 10x2 with 60 second rest... no belt until fifth set at 365, lower back was in a bit of a charley horse at this point but I finished all the sets
Prone leg curl 140 3x10
Dumbell Curl 65 3x10 with each arm
Took a break and stretched back a bit and foam rollered it
DL 135 1x5, 225 1x5, 275 1x5, 315 1x5, 365 1x3 back a bit tweaked here so just doing singles after this... 405, 455, 495, 545... all chalk only no straps... I forgot to write down what I was supposed to do so I winged it here. Took more like 2 minutes between sets.
Shrugs 495 3x10
Decline crunch with twist to cross elbow to opposite knee 3x25
Sparring boxing with wife... or more blocking as wife throws leather at me... 20 minutes

Feel good but tired at this point. Shoulder is stilll a bit off and lower back is sore but that is common for me on leg/back days. Gonna have to rest shoulder a bit and take care that is does not get injured.

Dinner at a local steak house.... kids are at the in laws overnight, gotta love a good mother-in-law. She was supposed to just watch them while we hit the gym but she called and said she was taking them to their house for the night and we should have fun. I am one lucky man to have my family and extended family.

4/10/10

I was planning to sleep late but I wake up like clock work at 5am.

Went for a slow jog and play through the woods with my dog. Gonna make whole wheat lemon ginger scones, scrambled eggs, and fruit salad for my honey now. Have a good day everyone!

[Hidngod]

Love reading your log, RW.
So full of positivity. Hmm, I wish I could get my wife to spar, or hit the bag. It would do her good to relieve tension.

[P Bo]

+1 on this being a great log, but mind you, great logs come from great people so it is to be expected.

RW what program template are you using for PL workouts?

[roadwarrior]

Thanks Hidngod and BM. The feelign and respect is mutual.

Hidn... you should try to get your wife to try the gloves on the heavy bag. It is a great stress reliever and those endorphins do wonders for a person's mood. We met/flirted at the gym but made our first date at the dojo. Fitness and working out together has always been part of our lives. We'll be taking gym turns today while the other watches the kids. We have some chores too... compost to turn, yard cleanup, starting seedlings under lights, trim old canes on the raspberries, oil spray the fruit trees, etc... time to wake the garden up.

BM... I am trying to learn westside in general but am early on, still learning, and getting used to it. I wouldn't squat and dead or do heavy back work in same workout before. It's very different than my 4 day body part splits from before ( legs, chest, back, shoulders/arms). The template I have has lots of accessory work in the beginning then tapers down to focus on compounds only at the end. It would be nice to work out at a PL gym with PLs all the time but I could not fit it in my schedule. The closest gym wanted me to commit to a regulare schedule but with work/family obligations can't. I already struggle with my 2 day a week BJJ class schedule. I train at all different times of day. I am trying to get a training partner but the one guy who tried bailed on me. They won't let me use chains at LA Fitness anymore... someone complained... and I don't have bands yet...Need to order them. I mix it up a bit for what feels good or not. PL coach also threw a few tips in. I expect more from him but we've only had one session. I have another this week. I do want to dial it in so I will be ready for 7/24. I worry that I might be doing too much accessory and not enough compounds though. Sorry for rambling... it's early and I worry if I am training right.

4/11/10

Got up as usual today and went out back... stretched out, jumped rope for 10 minutes, drag sled 5x40 yards with 180 on it, 30 minutes katas.

Today is crepe day at my eldest daughter's request so I will be making black forest crepes... her favorite... whole wheat crepes filled with pureed nonfat cottage cheese with canned bing cherries ( not cherry season) and chocolate chips then topped with a cherry/chocolate sauce made with the juice, pureed cherries, melted chocolate, a touch of honey, and corn starch to thicken a bit. So decadent but I love the smiles on their faces and the hugs just make me burst with joy. What can I say... I'm a softie.

Speed bench in gym later and I will update this post.

[Pixie]

I think we need a RW cookbook. Not that most of us could get away with eating that stuff, but always sound so delicious.

[Hidngod]

No kidding. The things I could get my wife to do, if I could cook like that. :evil[1]: :yumyum:

[roadwarrior]

LOL folks. If you ever want recipes then just let me know. When I lived in France, I took lessons. That coupled with lots of travel and an affinity for cooking have made me a pretty good home cook.

4/11/10

Just got in from a full day of yard work. Skipped speed bench day at gym. Shoulder is a bit sore and there just was a lot too do.

[Mafioso30]

Log is looking good brutha, been super busy and my laptop is on the fritz, but wanted to stop in and show some luv!! Keep it up man..

[roadwarrior]

Thanks Maf... good to see you around.

4/12/10

Was supposed to be ME Squat/DL day and I was planning on doing work sets of box squat 4x4 405 but I worked out with PL coach. He wanted me to do deads and such. So here we go...

ME Squat/DL 70-75% raw/belt weights

Warmed up on and stretched

Deficit deads off 3" step 1x5 135, 225, 275, 315 3x3 405
Removed step
3x1 495 with 90 seconds between lifts
GM off pins in power rack at about belly buttion height resetting on pins for each rep 1x5 225, 275, 315, 1x3 365... was supposed to do 5 but the old back was done fpr now.
Preacher curls 75 1x10, 135 8,8,6
Dumbell curls 35 3x15 each side
Obliques on hyper with 45 pound plate 3x10 to each side
Machine crunch 200 3x25

Will go to gym tomorrow and just warm up then work up to 4x4 at 405 and do some hack squats too to make up for wimping out tonight. I have a private Krav lesson tomorrow too.

[Aesirian]

RW, your log always brings calm to my restless soul. Like a campfire with a good friend, and the conversation is silent but speaks volumes. Thank you...

[roadwarrior]

Thanks Aesarian... the feeling is mutual. I read your log and am inspired to push myself because you never make excuses and never accept anything less than your best.

4/13/10

Woke up tight and sore but the good kind of sore. I worked hard yesterday and I feel it. I know I am getting stronger and more condiitioned to the PL lifts with the new routines. I am itching to get suits/shirt and give them a try. I only hope I will have enough time to learn to use them and break them in before the meet.

Ran through the woods for an hour at 5am with the dog. He spotted a couple of deer and I let him give chase while I followed. Felt great though I think we both wanted to catch the deer and eat it right there. I wonder what people must think if the see us running like this... a 110 pound rottweiller and a 240 pound tattooed freak with shaved head and white beard.

I have a private Krav Maga lesson at 11 then going to gym to finish my squats at 5 and BJJ at 6:30. Busy day... I'll be doing conference calls etc in gym trunks and a tank... if only my clients could see me. Thank goodness we won't be videoconferencing.

UPDATE ---

Day did not go completely as planned but it was a good day.

Krav Maga lesson was moved to noon. Instructor was sick but the master/ owner substituted. I did not dig deep but I got that he was ex-marine instructor who retired and started this and a small specialty farm/ ggreenhouse operation. Training was a blast... he was very skilled and schooled me on a number of moves focusing my skills to be more agressive and taking the opponent out without question. I already made an appointment for another private lesson next week.

Went to gym at 5 for sqauts. Man were my old hips and lower back not up to it. G-REX warned me about volume. Warmed up briefly and stretched then did bar, 135, and 185 1x10; 1x5 225 and 315. I was supposed to do 4x4 at 405. I did 2x4 and 2x3. My hips and lower back were still sore/tight and not happy about getting my butt in the hole and out again. Either way, I did it so my workout would not miss the squats that it needed.

BJJ was hard... at this point I've run, did Krav, and did squats today already. I was just gassed. Maybe did not eat enough carbs for the day. Not my best class but I did it.

Pushing this old man to the limit to see what I am made of though that might be easier if I just split open and looked inside. :D

[roadwarrior]

4/14/10

Up and at 'em... move it, move it, MOVE IT!!! Tired and a bit sore but jogged the mile to the high school, ran 4 laps at a good clip for a mile, did 8 50 yard wind sprints with 60 seconds rest, jogged the mile back home.

ME Bench later. Go get em' :D

Oh ... and for you foodies... today is multi grain waffles, yogurt, and fresh strawberries for the kids. Egg white omelette with one yolk each filled with zuchini in a creole sauce with chopped spanish ham for the wife and me along with one waffle and strawberries. Gotta get some carbs to start my day!

Have a great day everyone!

[Mafioso30]

So I'm a little behind on yer log but....



DL 135 1x5, 225 1x5, 275 1x5, 315 1x5, 365 1x3 back a bit tweaked here so just doing singles after this... 405, 455, 495, 545... all chalk only no straps!

Very inspiring brotha, nice work!!!


Sparring boxing with wife... or more blocking as wife throws leather at me... 20 minutes

Me and my ole lady used to do this before she got prego, good times, and gets out some tension in the relationship and life :) Awesome!!!!

[roadwarrior]

4/15/10

Tax Day... everyone in a bad mood after writing big checks?

Did not make it to the gym yesterday for ME Bench. Worked until after 10 last night. Will do it today.

Did jump rope, katas, heavy bag, and speed bag this morning for an hour.

[Pixie]

Oh ... and for you foodies... today is multi grain waffles, yogurt, and fresh strawberries for the kids. Egg white omelette with one yolk each filled with zuchini in a creole sauce with chopped spanish ham for the wife and me along with one waffle and strawberries. Gotta get some carbs to start my day!

Meanie!!

Have a lovely day today!

[roadwarrior]

4/15/10

Worked until 7:30. Called sensei to tell him I was going to miss BJJ and was planning on blowing off ME Bench day. Sensei wants to meet in the morning to train... he's an old freind as well as sensei. Called my wife to tell her I was on my way home. She told me to man up and hit the gym hard...as she said... go heavy or don't come home. God, I love that woman!

ME Bench at 70-75% raw weights

Warmed up on elliptical and stretched

Bench... 1x10 bar, 135, 185; 1x5 225; 5x3 275 all with 2 mississippi pause on chest. I'm loving and hating this pause. It's definitely improving my bench but the last reps of the last sets are getting tough.

Decline Hammer Strenght machine... 1x10 2 plates, 3 plate, 4 plates; 5x3 5 plates on each side

Lockout in power rack with pins about 6" over chest... 1x5 315, 365; 1x3 405 1x1 425, 445... got the 445 this week and missed it last week.

Tricep push downs 3x10 with rack - 200 pounds using metal v-bar

Pendlay with full reset on floor between reps... 315 5x3

Decline crunch 3x25

Leg raise with 20 pound dumbell between ankles 3x15

4/16/10

Going to Alvin Ailey tonight so needed to workout early.

Met sensei at dojo for 1on1 training... his idea last night... worked damn hard for an hour and 15 minutes. He's so damn fast, I was on defense most of the time but I caught him a few times. Hehehehe. BJJ at 6am is hard on an old man!

10am DE Squat/DL

Hips and lower back are a bit sore already so wimping a bit. Did all exercises with 60 second pause between sets. I gotta get a stop watch ... I look like a lunatic counting to 60 between every set.

Warmed up and stretched

Leg press on 45 degree press... 1x10 3 plate, 4 plates, 5 plates each side; 12x2 8 plates plus a 25 on each side.

Hack squat machine.. all doen ATF... 1x2 3 plates per side, 4 plates, 5 plates; 3x2 6 plates

BW pullups 3x10

DL 1x5 135, 225, 275, 315,365 1x1 405, 455, 495... was planning on going to 545 and maybe more depending on how it felt but hips were screaming as soon as 495 left the floor. I told them to STFU and finished the lift but stopped here.

Curls... 2 sets: 2 reps each arm working my way down the rack 75, 70, 65, 60, 55, 50,45, 40,35, 30,25, then 25 reps each side with the 20s.

Decline crunch 3x25... hip did not like these either.

Working on resource forecasts and reviewing project plans this afternoon then dinner at a nice tapas restaurant, Alvin Ailey then a night at the Marriot on Long Wharf in Boston. In-laws took the children overnight. Life is good.

Enjoy your day everyone!

[roadwarrior]

4/18/10

Got up at 6 and took the kids fishing. Caught a few small bass and some bluegill. No keepers.

Squeezed in a workout during son's lacrosse game then gotta go to daughter's soccer game.

DE Bench Day 70-75% max raw weights

Warmup 15 minutes jump rope and stretching

All sets done with 60 second rest except if loading/unloading bars

Bench 1x10 bar, 135, 185; 1x5 225; 10x2 275 all done with 2 mississippi pause on chest
CG Bench 3x8 185
Over Rope Pulls 100 3x20
One Armed Skull Crusher 40 3x10 each side
Dips w/ 45 pound plate 3x10
Weighted Crunch Machine 3x25 200
Obliques on hyper w/ 25 pound plate 3x15 each side

[roadwarrior]

4/19/10

ME Squat/DL day 75% raw/belt max or so ( I went a bit heavier)

Warmed up on elliptical for 10 minutes then stretched out

Rear squat... forgot to bring box but made sure I was below parallel on all
1x10 bar, 135, 185
1x5 225, 275 315
1x1 365, 405, 455
3x1 495

GM off the pins in power rack at about belly button height

1x5 135, 185, 225, 275, 315, 365 ... felt good doing these. No lower back or hip pain

Pullups

45 pound plate 3x8

Preacher curls

1x10 75, 100, 125, 135
1x8 145
1x5 155

Decline Crunch w/ 10 pound medicine ball
3x25

Hanging leg lift with 25 pound dumbell between ankles

3x10

Done and home. Was a little short on time but it felt good.

[alphaGeek]

Wow!!! looking good bro. You are also very consistent with your workouts... good job!

[UHCougar05]

Looking Strong as usual R Dub. :D

[muscle_g]

Strong stuff!!

[roadwarrior]

Thanks G, C and AG. I'm trying to do my best... it's all I know how to do.

4/21/10

Went to DC yesterday to meet with a govt agency funding a couple projects. Interesting day to say the least but it messed with my morning run and BJJ. Not to mention prevented proper celebration of 420... the stoner's holiday :) not that I could of skipped work or anything. Not 20-something anymore.

Went for a run in the woods this morning with the dog then did katas and heavy bag work for and hour and a half of cardio.

Have a private Krav Maga lesson at 2:00 then ME Bench workout later with the coach. Next week is deload then next phase of workouts. Should be starting to work with suits and shirt but they are not here yet. I've got my fingers crossed though.

[Logan]

looking good rw. keep up the good work.

[porkchop]

Damn RW! Lot's of consistent, awesome work in here.

[Pixie]

:biggthumpup:

RW is consistent to say the least. I love the variety of work in here. I need to take a lesson on that.

Good luck with the shirt and suits... when you get them. I'm excited to read how that goes.

[Mafioso30]

Kicking ass and taking names as usual RW! Keep it up brother!!!

[roadwarrior]

Thanks everyone! The support here is fantastic.

Krav was fun yesterday. Trained with the master again. Guess he likes me. We talked about doing some weapons work in a few weeks. :D

Missed gym last night... work was just never ending. I will go tonight. I copied G-REX's bench workout to my notebook with floor presses, board presses etc to try tonight. I've never done floor presses before. Should be fun.

Went out back this morning and did 10 minutes jump rope, 30 minutes katas, 10 minutes heavy bag, 4 40 yard sled drags with 4 45 pound plates on it. I used to only use 2 plates and run faster... feels good to go heavier and slower. I might have to experiment with this a bit.

[P Bo]

I'm trying to do my best... it's all I know how to do.


That's the stuff right there.

The positivity in your log is addictive BTW. It's not about what you can't do, it's about what you can and will do.

[Aesirian]

I'm not patting you on the back!! YOU MISSED THE GYM LAST NIGHT?!!! You probably shrunk! LOL! J/K, Actually the weights probably cooled off enough for someone else use them! I also noticed a major shift in gravity last night. You really need to give the earth a break once in a while RW...;)

[roadwarrior]

Arrrgh... Aesarian... you're right... I dropped 30 pounds bymissing the gym! :rofl:

Got my ME Bench in last night though.

4/22/10

ME Bench about 75% or so of max raw weight but I played with some exercises so weights were off. I copied some of G-REX's work and just divided all the weights by 2. :D

Warmed up and stretched then hit the weights...

Was supposed to start with floor press but could not get power rack pins set to a proper hieght for safety and allow full ROM.

Bench... 1x10 bar, 135, 185 ; 1x5 225, 275; 1x3 315; 1x1 335, 345, 355, 365 ... all with 2 mississippi pause except 355 and 365... did those with a 1 mississippi after working hard after pause on 335 to get it moving. Question for PLers looking in here... how long is a competition pause? I only have the one meet experience. It felt like a 1 mississippi or so but I want to be sure I am not cheating myself on my training.

4 Board Bench... 1x5 225, 275, 315; 1x3 365 1x2 405

Incline... 1x5 135, 185, 225, 250; 1x3 275, 1x1 315

Tricep Pulldown with v-bar - 3x10 rack - 200 pounds

Oblique w/ 45 - 3x10 to each side

Decline crunch 3x25 with twist of elbow to opposite knee

4/23/10

3 mile jog with the dog.

Taking today off from work. Kids are on vacation from school so we are surprising them. I took the day off and we are going to go to Newport and walk the cliffs and explore tidal pools. Making a frittata, whole grain ginger-pear scones, turkey bacon now for breakfast.

DE Squat/DL later... gonna focus on some DL first.

Have a great day everyone!

[itsallgenetics]

hahaha i didn't get to enjoy my 4/20 either!! im going to make up for it tonight



Thanks G, C and AG. I'm trying to do my best... it's all I know how to do.

4/21/10

Went to DC yesterday to meet with a govt agency funding a couple projects. Interesting day to say the least but it messed with my morning run and BJJ. Not to mention prevented proper celebration of 420... the stoner's holiday :) not that I could of skipped work or anything. Not 20-something anymore.

Went for a run in the woods this morning with the dog then did katas and heavy bag work for and hour and a half of cardio.

Have a private Krav Maga lesson at 2:00 then ME Bench workout later with the coach. Next week is deload then next phase of workouts. Should be starting to work with suits and shirt but they are not here yet. I've got my fingers crossed though.

[roadwarrior]

Hope you enjoy IAG... the hydro will be good to me tonight. :D

Had a great day with the kids. We walked most of the cliff walk, about 6 miles round trip, and played in the tidal pools checking critters out. The water was cold but only knee deep or so. Had lunch at Flo's Clam Shack. It was so hard not to get fried clams, clam cakes, and stuffies. Had grilled cod and a salad instead.

4/23/10

DE Squat/DL at about 75% max raw/belt weight

Warmed up and hit the power rack. All set done with 60 second rest.

Box Squat

1x10 bar, 135, 185
1x5 225
1x3 275
1x1 315
10x1 405

Deficit Deads off 3" step

1x3 135, 185, 225, 275
3x3 315

Low Rack Pulls about 2" below knee

1x5 135, 225, 275, 315
1x1 455, 495, 545, 585

Dumbell curls 2 sets of 2 reps each side working down the rack... 75, 70,65,60, 55, 50, 45, 40, 35, 30, 25 then 15 each side on 20

Lat Pulldown super set wide grip and narrow reverse grip
3x10 each grip on 185

EDIT... forgot these...
Seated cable row 225 3x10

Ball crunches 2x50

Wife is grilling me a steak now. Gonna shower quick, eat, and relax for a couple hours with my honey.

[Pixie]

Question for PLers looking in here... how long is a competition pause? I only have the one meet experience. It felt like a 1 mississippi or so but I want to be sure I am not cheating myself on my training.

It really depends on the federation. Some have a pause, some don't. In our fed (APF), you should get the "press" command as soon as the judge deems that the bar is still on your chest. I say "should" because I've seen where some had to pause. I know our usual (read as "favorite") judges don't make you pause, and they almost seem to anticipate the "press" command.

[roadwarrior]

Thanks Pixie. That's what I expected from watching videos. The meet I did was USPF and there was a solid 1 second pause on chest. I've been training up to this point at 75% max raw with a full 2 second pause. The next meet is IPA. Would you say I only need to train a 1 second pause as I go heavier or should I keep the long pause even though it will take some off my max numbers?

4/24/10

Went for a run in the woods this morning then did some calisthenics with my boys.

Just finished the cake for my youngest daughter's first communion this afternoon. Hope the church doesn't fall down when I walk in. The cake is a 20" round yellow cake with a 12" round second tier. Both tiers are split and filled with white chocolate-almond ganache buttercream. Frosting is a marshmallow meringue so it looks like a big cloud. I made a white chocolate angel in a mold but colored the dress light blue, hair light brown, wings yellow, and face peach so it looks like her. I made most of it last night after she went to bed then finished this morning while she is at my oldest daughter's soccer game. She'll be so happy when she sees it. I have it hidden in my home office now.

Have a terrific day everyone and enjoy life to the fullest! We only get one shot at it... make it a good one!

[Logan]

Keep smashing that weight RW! good job!

[roadwarrior]

4/25/10

Woke up tired today and blew off 5am cardio in exchange for a warm bed. Not sure if I'm gonna let myself slide or punish myself yet.

Weighed myself at gym... 244.5 pounds. Still a little guy. :D

DE Bench at about 75% max raw weights... ok, a little heavier. It's just easier to load 3 plates than mess around with small plates if I can get away with it. :) All sets done with 60 second rest but a little longer between exercises to unload/load bars etc.

Warmed up on elliptical and streteched

Bench
bar 1x20
135 1x10
185 1x10
225 1x5
275 1x3
315 10x1

4 board bench
315 5x5

Super Set Rope Pulldown and Overhead Rope Pull
120 3 x 12 each exercise

Skull Crusher
45 3x10

Core Super Set
2 supers of
15 to each side obliques with 45 plate
50 ball crunches
25 bw hypers

Was short on time so skipped some lat pulling and 1 set of core that I should have done. Coupled with slacking on cardio today... maybe I should punish myself.

Oh well... I leave the punishment up to my wife's choice. :D

Deload next week. Got email that Inzer Fusion DL suit will arrive next Wedesday. Still waiting on Titan Super Centurion and Titan Katana. Starting with all single ply poly.

[Hidngod]

Her, RW. Lookin good in here. Love the workouts.

How'd the cake turn out? I described it to my daughter and she loved it.

Enjoy your punishment.

[roadwarrior]

Hidn... the cake was great. Tori screamed when she saw it. But later she bit the head off the angel. My evil pixie, that one.

Punishment was good too... I got to make her sleepytime tea and give her a backrub... but she returned the favor.

4/26/10

Ran 3 miles this morning for cardio.. up to high school, 4 laps, and home... kinda boring but not inspired today. Dog sensed it too and moped the whole way. I'll make it up to him tomorrow with a mad run through the woods.

Deload week... went in a did an easy peasy workout. :D

warmed up with 10 minutes jump rope and 10 minutes shadow boxing

ATF Squat... 1x10 bar, 135, 185 ; 5x5 225
DL 1x10 225; 3x10 315
BW Pullup 3x10
Dumbell Curls 30 1x25 each side; 3x15 each side
Dumbell Rows 120 3x10 each side
Weighted crunch machine 200 3x25
Leg lifts no dumbell 3x15

Done and headed home. Got a late start due to work Gotta eat now and catch some z's.

[KYLE M]

Hello RW I was thinking maybe a meet we can both do?!?

[roadwarrior]

Works for me Kyle. Let me know what meet you are thinking of and we will make it happen.

4/27/10 -- went for a good run in the woods with the big puppy. Had our usual fun chasing critters.
4/28/10 -- 5 am cardio - jumprope, katas, heavy bag, speed bag, wind sprints ( just because one of my boys came out and wanted to race)

Made the monkeys multi-grain banana-raisin-spice pancakes with yogurt for breakfast. Had a couple pancakes and 8 eggwhites for me.

ME Bench tonight but it's deload week so will keep it light. Enjoying a little rest this week on the old joints.

[P Bo]

Oh how I love critter chasing with my puppy! Love it! I look forward to getting up every day with him at 5 a.m. and watch him explore and search for critters with such passion and excitement. He reminds me that every day is an opportunity to find something new or simply to be happy to have that moment.

Maybe we can convince Kyle to come lift with us in July???

[P Bo]

Just needed to give you a quick critter update from this morning: B Bo and I were at the park just shortly after 5 a.m. and it was still pitch black. I seem him at the base of a tree with his front paws up against the tree and he's making is longing/wanting/need whimpers. I see two figures wayyyyy at the top of the tree that at first I thought were cats. I could just see their shape and thought, 'wow, those are some real bottom heavy kitties' until I realized they were two racoons after catching sight of their tales in the moonlight. First time we've come across racoons - normally squirrels, bunnies, mice and prairie dogs are standard critter fare.

[roadwarrior]

:) BM. Raccoons are regular fare for Ares and me. We often get out just before sunrise and he homes in on the 'coons. He trees them and barks/ howls like a maniac. We have the usual gray squirrels, red squirrels, rabbits, mice too. The red squirrels are funny. They get in the tree just out of reach then "lecture" him on his misbehavior. The best is when we spot a deer and give chase. My boys are trying to convince me to get a bull mastiff now and already have a name picked out... Elvis.

4/28/10
ME bench - deload week

warmed up on elliptical and stretched
Bench... work my way up to a 315 triple but took it easy. Counted up by quarters. Did 3 reps at all weights after 185.
Tri Superset - Rope Pull Down/ Rope Overhead / BW dips... 3x10 each
Skull crusher with EZ bar... 125 3x10
CG bench 185 5x5
Ab twist machine... maxed at 200 3x15 to each side
Weighted crunch ... maxed 200 3x25
Leg raise BW 3x15

4/29/10

Did the 3 mile loop on a slow jog this morning then did kettle bells for 20 minutes in back yard keeping the ball moving.
Have private Krav lesson at noon and BJJ at 7 tonight.
Dinner and some hydro with sensei after BJJ.

Almost forgot... my DL suit arrived yesterday.I tried it on and practiced DL set up. Feels great, I can feel the "spring" tension in set up. Can't wait to try it out with weight. Wife laughed and made lewd comments about how it looked on me though. Well, I guess the lewd comments weren't a bad thing. :D

[roadwarrior]

4/30/10

Cardio was jumprope, katas, heavy bag, speed bag, and some kettle bell work.

DE Squat/DL - deload week, working light... everything done 60 seconds between sets

Warmed up on elliptical and stretched

Squat, ATF
1x10 bar, 135, 185
1x5 250
5x3 315

Deficit Dead off 3" step
1x10 135
1x5 225
1x5 275
5x3 315

BW pullups
3x15

Dumbell curls
30 3x20 each arm

Decline crunch with twist elbow to opposite knee
3x25
Machine Torso Twist
200 3x15 to each side

5/1/10
One of my sons got up for cardio so we walked the dog for 90 minutes then came home and made egg white/ vegie frittata, waffles, and fresh strawberries with a touch of honey and vanilla for everyone. They woke up to the smell of breakfast with smiles on their faces.

It's in the 80's today and a beautiful sunny day. Spent the day gardening . Put the hammock up and spent an hour just laying in it and enjoying watching my kids play with their friends. Life is good... very good.

DE Bench - deload week

Didn't bench though

15 minutes jump rope, 15 minutes shadow box/ heavy bag
Face pulls
Outside Shoulder Rotations
Side Lat Raises
Leg lifts
Obliques w/ 45 plate
Ball crunches

Easy and light but kept the pace fast.

Date night with my wife tonight. We'll go shopping for a dress for her to wear to her friend's wedding in a few weeks then dinner at a wine bar/ bistro that just switched over to the spring seasonal menu. We'll take a walk after dinner by the pond on the way home. Once again... life is good.

Enjoy your weekend everyone!

[Pixie]

Thanks Pixie. That's what I expected from watching videos. The meet I did was USPF and there was a solid 1 second pause on chest. I've been training up to this point at 75% max raw with a full 2 second pause. The next meet is IPA. Would you say I only need to train a 1 second pause as I go heavier or should I keep the long pause even though it will take some off my max numbers?

Sorry I didn't back to you sooner...

I do not have any experience with IPA myself, just know what people say. From what I've heard, there's not really a pause in the IPA. There is in USAPL, USPF and sometimes in NASA (among others, I'm sure). To be safe, though, I'd keep a little pause on the chest before you press. Most feds' rulebooks say that the bar needs to be still on the chest. This is up to their interpretation as to does that mean pause or does that mean touch and not move again in the split second between touching and getting the command. There's similar differences with squat depth but that's not the issue with your question. Like I said, if you practice with a short pause on your chest, you'll likely be successful in most feds. You'll either be ready for a pause, or it'll feel like you got a really quick "press" command.

[roadwarrior]

Thank you ma'am. I will keep a 1 second pause from 335 up to be safe and 2 second below just to train hard.

5/2/10
Lazy day. Walked the dog for a few miles in the morning. Played 3 on 3 b-ball for a couple hours with my sons, their friends and my brother in law. Took kids and dog for walk around pound in evening and watched the kids fish for a while. Wife grilled steaks while we were out. Kind of a perfect lazy warm Sunday.

5/3/10

Ran 3 miles this morning. It was 71 and humid already. Feels more like August then May.

ME Squat/DL day ... week 6 resetting afer deload... 70-75% of max raw/belt

Warmed up and stretched

Box squat...
bar 2x10
135 2x10
225 1x5
315 1x5
385 5x3 this is 70%
405 1x1
455 1x1 briefs on
495 1x1 I was feeling it so I went for a few singles

DL
135 1x5
225 1x5
315 1x5
365 1x5
405 1x5
455 1x3 suit on for first time... straps down
495 3x1 straps up but not very tight. Found it hard to get a good deep breath to start lift. Need practice.
545 1x1
585 1x1 feels a little better but really need to practice set up. I feel like I'm struggling a bit to get set up and then I can't get a deep enough breath to fully tighten core. Weight came off floor smooth but I struggled with lock out and was out of breath. Need practice

Pullups
BW 3x15

PReacher Curls
75 1x15
125 3x10

Dumbell Curls
35 3x10 each side

Ball crunches
2x50

Done and tired.

[Hidngod]

Love reading your log, RW. Chock full of goodness.

[roadwarrior]

Thanks Hidn... this log has turned into more a fitness diary for me. I'm logging my cardio and other activity along with how I feel along with my lifting. It's nice to look back on it and smile to myself. I've never kept a log before... just spreadsheets laying out workouts and memorized what to lift when I hit the gym.

5/5/10
Ran the 3 mile loop up to the high school today with the big puppy.
Gonna hit the gym before BJJ tonight and do some shoulder rehab again. I need to keep that up. More foam roller work too.
Will do 60 minutes BJJ tonight then spar some standup for fun.

[Beverly McD.]

Just a tip on the "motionless" for bench. RW :)
As soon as the bar touches your chest stop. Don't let it continue to sink into your chest. The sooner you stop it the sooner you'll get the press command.

The deeper the bar sinks into the chest the more difficult is is to stay tight. Being tight is what helps you explode up.

[roadwarrior]

Thanks for the tip Bev. Everything helps when one is as green as I am.

5/5/10

Morning cardio was jump rope, calisthenics, and kettlebells

ME Bench 70% raw ( but used target raw instead of actual)

Bench - all with 2 mississippi pause on chest
bar 2x10
135 1x10
185 1x10
225 1x5
280 5x3

4 board press
315 5x5
365 1x3

Decline Hammer Strength
3 plates 1x10
4 plate 1x5
5 plate 5x2 ...wanted 5x3 but too tired

Tri push downs
200 ( rack) 3x12

Weighted Crunch Machine
200 (rack) 3x25

Done... not everything I wanted but I was running late and hungry. Didn't get to the gym until 7pm and home at 8:45. I usually go to bed at 9!

5/6/10
Ran the long route today for a slow 5 miles. The doofus dog ran off into the woods and met me at home. Who knows what he did. Good thing it's a small town and probably no one saw him this early.

[roadwarrior]

5/6/10

BJJ class in the evening. Felt good rolling. Was really into it tonight.

5/7/10

DE Squat/DL - all done with 60 seconds between sets, 70% raw
Warmed up and stretched

Squat
bar 1x10
135 1x10
185 1x10
225 1x5
315 1x3
385 10x1 70% raw

Was supposed to do deficit deads but hips feel a little tweaked tonight so skipping them

Superset high machine row/ low machine row
4 plates on each, 3x10 on each

Pullups
45 pound plate, 5x5

Dumbell Curls

Curled the rack from 75 to 20 in 5 pound increments, 2 reps each hand until 20 then 15 reps. 2 sets

Dumbell Curls

35 3x10

Shrugs

495 3x10

Ball crunches

2x50

5/8/10

Did jumprope, katas, heavy bag, speed bag this morning. Gonna clean the yard for tomorrow... Mother's Day. I'll be cooking brunch for the extended family... vegie frittata, lemon-ginger scones, cottage cheese/ mascarpone filled crepes with blueberry-lemon compote, proscuitto and melon, bacon, sausage-potato-onion scramble, chocolate covered strawberries, and a fruit salad.

Enjoy your weekend everyone. Happy Mother's Day to all you mother's... may life bring you laughter and joy.

[roadwarrior]

5/9/10

Ran 3 miles in under 25 minutes then got to cooking. I was winded as heck at the end. I am not a fast runner and this sucked!

Did my DE Bench after eating way too much at brunch and playing touch football with the kids and my wife's brothers. Was not really into it.

DE Bench ...70% raw max ( doing target raw of 400) and 60 second rest between sets except when load/unloading bar between exercises

Bench ... all with 2 mississippi pause
bar, 135, 185 1x10
225 1x5
280 10x2

CG Bench
205 5x5

Incline Bench
225 3x5; 2x3 ( getting tired!)

Cable Flys
120 5x10

Tricep Pushdown
200 3x12

Obliques
45 3x15 to each side

Decline Crunch w/10 pound ball overhead
3x25

5/10/10

Morning cardio... jumprope 10 minutes, katas 20 minutes, heavy bag 10 minutes, speed bag 10 minutes, rock wall 10 minutes

ME Squat/DL tonight.

[roadwarrior]

Behind a little here...

Missed ME Squat/DL on 5/10 because I worked until 10:00pm which is an hour after I usually go to bed. Went last night instead...

5/11/10

ME Squat/DL 75% max raw/belt on squat and figuring out DL suit

Box squats
bar 2x10
135 1x10
185 1x10 not feeling lose here, very tight in hips...shouldv'e listened better to my body at this point
225 1x5
275 1x5
315 1x3
415 3x3... was supposed to do 5x3 but on the second rep of the third set, I felt something "go" about halfway up in my lower back/ hip above my hip on the left side about halfway between spine and outside of my hip. I don't know enough physiology to say what muscle. I did a sissy half squat on third rep... could not get down without pain. Shut down squats here.

DL... was going to work up with suit and try for 605 but not tonight.

High Rack Pull... I can't give up and I can't give in so this motion was not too painful on lower back/ hip
1x5 135, 225, 315, 405, 495, 585
1x1 675, 765
3x1 855

Low Row Hammer Machine
3 plate on each side 1x5
4 plates 1x5
4 plates plus a quarter 1x5
5 plates 5x3

Pullups
45 pound plate hanging... 5x6

Dumbell Rows... pendlay style resetting weight on floor for each rep
125 3x10 each arm

Done at this point. I beat the pain into submission but the ride home was not fun. I was on my 61 Duo Glide... not the best choice for a sore back.
Iced my aches and pains and took some ibuprofren.

5/12/10

No morning cardio today... woke up and above hip in back left side is bruised... guess I tore something. Smart guy to keep working on a tear.
More ibuprofren and some light stretching to go with the lecture from my nurse wife about what an idiot I am. At least she did it with a smile and a hug. We both know that I will work myself to death one day because I don't know how to surrender.

No matter what... life goes on and I will work through this one way or another. I have a meet July 24 and I must be ready or BM will kick my butt.

[Beverly McD.]

Any time you have a tear you will have scar tissue.
Don't stress the area but do stretch it lightly several times per day.
Muscle fibers fibers are elongated and neatly laid out, but scar tissue tends to form in a mass. Scar tissue is not pliable and so it is easy to tear the area again each time you put it under stress. Stretching will help you keep a better range of motion as the injury heals.

[roadwarrior]

Thanks Bev. Don't know why it happened. Maybe I'm just getting frail in my old age. :D I will stretch and be careful. I'm skipping private Krav Maga lesson today and will skip BJJ tomorrow. I'm gonna bench with PL coach tonight though. I think I will take it easy on squats and deads for 2 weeks by which time, my squat suit and bench shirt will be here. DL suit is here and I pulled 585 with no straps on first try with it last week. This injury will likely knock some pounds off my total and delay geared training but maybe I can make it up and be 100% ready for July 24. I've got time but either way...c'est la guerre. At least, I'm still fighting.

[Beverly McD.]

Mike and I judged APF Master Nationals this past weekend. Battered, scarred and bruised, but no way are they frail :rofl: Tough as boot leather :)

[roadwarrior]

With guys like OL lifting, I have a lot to live up to be part of that battered and scarred crew. I'm working on it as an M3 though!

Now let me show you this scar I got when I was washed up on the barnacles surfing in 1974.

[Pixie]

Listen to Beverly... Don't get back to it too fast or you'll set yourself back more. Sorry to hear about the injury. Heal up right and you'll be back at it in now time.

[roadwarrior]

Will do ma'am. I definitely want to heal right. I've made mistakes in the past from motorcycle wreck related injuries that still nag me to this day.

[roadwarrior]

5/12/10
EDIT: PL Coach called and cancelled due to illness.

ME Bench 75% raw target of 400...

Stretched and warmed up with face pulls, external shoulder rotations, and light side lat raises

Bench... all done with 2 second pause except where noted
bar, 135, 185 1x10
225, 275 1x5
300 5x3... last 2 sets were 1 second pause instead of 2

CG bench
225 5x5

Decline Hammer
5 plates per side... 5x2

Floor Press... no spotter and first time doing them...
135, 185, 225 1x5
275 1x3
315 1x1 ... stopped here for safety sake...lift off is awkward and no spotter

Rope Pulldown and Rope Overhead on cable rack
120 3x12/3x10

No rows or abs to keep stress off lower back/ hip/ top of glute area.

5/13/10

Can't run or much for cardio so went out back and did a slow tai chi style katas for 45 minutes then ran combo drills on heavy bag with no kicking for 15 minutes. Was supposed to do them as low impact so I only wrapped hands and no gloves. But of course I got a little exicted and ran a few sets of combos full force at the end. Now the hand that I broke last August is sore again.

The hip area has a bruise about 3" x 2" and is tender to touch. I can bend and squat body weight but it is very tight and painful after sitting or laying for a while. But on the other hand, my shoulder is feeling good. On the third hand... my hand/wrist hurts again. Oh well... the aches and pains of getting old but I ain't stopping 'til I'm dead.

Have a great day everyone. The sun is shining and we are all alive so enjoy it!!!

[Hidngod]

Oh well... the aches and pains of getting old but I ain't stopping 'til I'm dead.

Have a great day everyone. The sun is shining and we are all alive so enjoy it!!!

Indeed.
Sorry to hear of your injury, RW. I seem to be a little more prone to the little tweaks as I age.

Heal up.

[roadwarrior]

Thanks Hidngod.

Still no running but doing slow tai chi style katas each morning for 45 minutes to an hour. Not punching anything hard so had can heal back up.

5/14/10
DE Sqaut/DL 75% raw/belt but can't do much due to lower back

Super Set High Row and Low Row machines
2 plates 2x10 both machines
3 plates 2 x10 both machines
4 plates 1x10 low row, 1x7 high row

Seated cable row - light to keep stress off back and went for time
100 pounds... 10 minutes straight at a nice slow, even pace

Shrugs
495 3x10

Dumbell Curls
40 5x15 each arm

Ball Crunches
2x50

5/16/10
DE Bench 75% raw target...
Warmed up and stretched with face pulls, external rotations, and light side lat lifts.

Bench
Bar 2x10
135, 185 1x10
225 1x5
275 1x3
300 10x2

CG Bench

225 5x5

4 board
365 5x3

Tricep pushdown
200 ( rack) 3x12

Dips
2 45s hanging on belt 3x10

ball crunches
3x50... slow and easy on lower back

5/17/10
Supposed to do ME Squat DL tonight at 80% but need to rest lower back. Not sure what I will do. Might just go to dojo and help teach the kid's classes.

[Mafioso30]

Looking good RW, sorry to hear about the injury! Make sure you take care of that brutha, other that that looking good my man!!

[roadwarrior]

Thanks Maf

5/21/10

At the advice of a very wise person on this board ( Thanks Bev... made me stop and think), pretty much took the week off up to this point. Mornings are just slo-mo katas,shadow boxing, and walking the dog. He keeps looking at me like I'm crazy because we haven't run for nearly 2 weeks. My kids play with him and walk him but I've had him longer than the kids so he expects certain things from me. I'm gonna try a slow jog tomorrow morning.

Bruising is pretty much cleared up and I can do a deep BW squat without pain.

Did a bench workout today just 'cuz I was going nuts not doing anything.

Bench w/ 2 seocnd pause up to 275 then 1 second on 320
bar 2x10
135, 185 1x10
225 1x5
275 1x3
320 5x2

CG Bench
250 5x4

Hammer Decline Bench
5 plates 5x5

Pendlays
135,185,225 1x5
275 3x5

Pullups
45 plate 5x6

Preacher Curls
135 5x8

Dumbell Curls
45 5x10 each arm

Weighted Crunch Machine
200 5x25

Felt good to workout. Going to ease back in next week where I left off and see how it feels.

[P Bo]

Nice 320 bench, 'just because'.

[Aesirian]

For Crying Out Loud!!!! I go away for 15 days and come back to what?! Your Injured!!! WTF! Thats my "MO"!!! (but I'm glad to share, injuries can be a real mind-fk!)

Take care, mine are well on their way to becoming history, but it takes patiences. I will speak well of you and send good will your way friend...

[roadwarrior]

5/22/10
Jogged a slow 3 mile loop up to the high school, 4 laps, then back home. Felt good to move. Pooch was happy too... a little too happy... he kept jumping up on me as if to say "come on... let RUN!". Think I'll hook him up to the drag sled later to burn off some energy.

Working in the garden today... planting a new shade bed behind the hammock and filling the planters around the gazebo. I love days like this.

[roadwarrior]

5/23/10

did a slow jog on the 3 mile loop again today. Let Ares drag the sled with 90lbs a few times wehn we got back. That dog just loves to do work.
Gonna go to gym later and do a yoga class and some light full body work. Starting back with some liting tomorrow for ME Squat/Dead but likley stick to 70% max raw

Time to cook... Making a variation of eggs benedict with crisped proscuitto and a sweet red pepper coulis sauce. Fruit salad and homemade oat/bran/raisin muffins to go with them.

[Hidngod]

Yeh, the dog has no concept of "exercise". To him it's just, "Master wants me to do this. Master wants me to do that. I'm happy to do whatever makes master happy."

[roadwarrior]

Hehehe Hidn... sometimes I think he's more like Lenny from Mice and Men but in the cartoon incarnation... "which way did they go George, which way did they go?"

5/23/10

Yoga was great... I enjoy doing a class now and then but I am no where near as flexible as I used to be... 45 pounds of muscle will do that to you. Did a machine circuit for 45 minutes nonstop after yoga. Felt great. Went home and grilled steaks and vegies. Wife made a big salad with strawberries, brie, and glazed pecans. Life is good.

5/24/10

Jogged the same 3 mile loop to the high school but picked up the pace a little bit. Work permitting... plan to hit the gym this afternoon for ME Squat/Bench but only going to do 70% max or 385 to see how the hip/back feel.

No matter what... the wife and kids are healthy and happy, my health is good even if I do ache here and there, the sun is shining, dog is next to me withi a big grin, business is good... in my little corner of the world all is right. Now I just have to not look too far afield at all the things that annoy me with how this country/ world continues to swirl around the big crapper.

[roadwarrior]

Got home last night from the gym and tried to enter my log but I was attcked by a flock of flying monkeys who wanted play time so we romped around the yard playing capture the flag with half the neighborhood. It was a blast. Times like that really focus my sense of priority and what is important in my world.

5/24/10 ME Squat/DL first day back after tearing some muscule in my lower left back/ hip. Targeted 70% max raw/belt weights but that did not work out.

Weight... 247

Warmed up and stretched... did 30 minutes stretching and I usually do 10.

Squat - deep, free squat
bar, 135, 185 1x10
225 1x5
275 1x5... belt on to be safe with back... I ussually don't add it until 315
315 1x5...
385 3x3... this is 70% max. They felt good so I did some more...
briefs on
405 1x1
455 1x1
495 3x1

Deficit Deads off 3" step
135, 185, 225, 275, 315 1x5
405 3x3

GM off pins in power rack
135, 185, 225, 275 1x5
315 1x3... was going to go for 5 and then do 365 but lower back is complaining a bit at this point

Shrugs
495 3x10

Preacher Curls
155 3x8

Sauna... 20 minutes and off to see the wizard ( see flying monkey comment above :))

[Mafioso30]

Glad to see you per caution with that muscle tear! Gotta love capture the flag with your troop of flying monkeys lol...I can't wait until my little ones are older to get in some kick the can :)

Nice work RW, keep it up!

[roadwarrior]

5/25/10

Missed cardio this morning to be on the phone with India. My solution... double martial arts... heading out to private Krav Maga lesson then gonna roll at BJJ followed by dinner and a fatty with my sensei.

[roadwarrior]

Krav and BJJ were great yesterday afternoon/ evening. Martial arts of all kinds has always been my first fitness love.

5/26/10
Ran 3 mile loop to high school. Did 8 50yd wind sprints while there before jogging home with the dumb puppy trying to tackle me. Don't know what got into him this morning but he wanted to wrestle every second of the run. So... we wrestled in the yard when we got back until he rolled over and submitted. Hah! I win again.

ME Bench tonight... will be working at 340 for 5x2 target... might not get all 5 sets at 2 reps with pause but I'l try my hardest.

[P Bo]

Re your comment about taking 30 min to warm up compared to your usual 10. It took me about 30-40 mins to warm up before even touching a bar to ME dead the other day. Damn, some people are done their actual workout in that time. LOL.

[roadwarrior]

BM... my usual warmup is 10-15 minutes light cardio like jumping rope or elliptical following by 10 minutes or so stretching with focus on what ever's gonna work hard that day. I did 30 minutes stretching the other day and it was good that I did. Almost no pain lifting and no pain later other than knowing I did some good work.

My wife does 30-45 minutes yoga/ stretching every day and especially before lifting. She is so flexible that she can lift her leg behind her and curl it up to the back of her head while standing on one foot. She never strains a muscle lifting but then she does not try to go really heavy... she's happy with her balance of curves and muscle and does not want to be learner/ harder. I have to agree with her balance being just right.

[Aesirian]

Your sense of priority could not be more true to heart. You are a complete and blessed man...

[porkchop]

Awesome stuff lately RW.. funny it takes me at least 30 min to warm up for an ME day if I do it right.. usually damn near an hour.. some prowler, some shake, some foam rolling, some stertching, some complaining, some music adjustments, more foam rolling, more complaining.. maybe one more prowler push, then band stuff to loosen up and get ready..

It's amazing how much it helps me WHEN I actually do it all, and not just jump under the bar like an idiot.

You do a ton of Martial Arts, I think that's super cool, sounds like a lot of fun.. and lord knows a TON of hard work!

Flying monkeys, haha.. that's rad!

[UHCougar05]

Awesome stuff lately RW.. funny it takes me at least 30 min to warm up for an ME day if I do it right.. usually damn near an hour.. some prowler, some shake, some foam rolling, some stertching, some complaining, some music adjustments, more foam rolling, more complaining.. maybe one more prowler push, then band stuff to loosen up and get ready..

It's amazing how much it helps me WHEN I actually do it all, and not just jump under the bar like an idiot.
You do a ton of Martial Arts, I think that's super cool, sounds like a lot of fun.. and lord knows a TON of hard work!

Flying monkeys, haha.. that's rad!
Hey, I resemble that remark!:monjoecg: :slap: :lol:

[roadwarrior]

Thanks PC... I hold black belts in Kenpo and TKD. I've studied aikido, muy thai, and a few others. I will pop into dojos when travelling and just take a class here and there. I've taken classes in Russia, India, Vietnam, and Japan in addition to USA. I am currently studying BJJ and Krav. I boxed from 8-17 or 19 if you count bar fights. I competed in TKD and Kenpo tournaments and have done a number of local dojo contests but I stopped "fighting" at about 45 though I did do one fight at 49 because I could not resist. I spar at least once a month to keep my edge.

On warm-up, I do 20-30 minutes between cardio and stetching but should do more stretching. Too bad it bores me. :-) I foam roll after working out...usually on the bedroom floor listening to news on TV.

Did my ME Bench last night but just getting to the log now. Work is busy right now with new project starts and a couple of major internal initiatives.

5/26/10
Warmed up and stretched

Bench
bar, 135, 185 1x10
225,275 1x5
315 1x3
340 3x2, 2x1 No spotter and I was not comfortable going for the second rep on the last 2 sets.

CG Bench
275 5x2

Incline Bench
275 5x2 ( found a spotter for these)

Tricep superset with Rope Pulldown and Rope Overhead
120 3x12 each

2 hand skull crusher
125 dumbell 3x10

Ball crunch
3x50

5/27/10

Did the "Altered States" run through the woods with dog. Gave chase to some turkeys and a fox for fun. 15 minutes on heavy bag and 10 minutes wrestling with dog. I always pin him and make sure he submits at the end to make sure he knows who the boss is. He's a big rotty and I don't want him to get any ideas.

BJJ tonight.

[Mafioso30]

I have to do that with my ole lady sometimes RW...put her in a RNC (no pun intended) show her who's the capo around here lol ;)

[Hidngod]

Wow. All kinds of positivity in here. I love it.

I wonder how much I'd benefit with more warmup. I usually just do 5 minutes on a bike or tread.

[roadwarrior]

Maf... your wifey is so little you might break her! and don't forget... eventually you'll sleep. Remember Lorena Bobbit. :) j/k

6/5/10

Well this has been a lousy week for working out. A very large project was having issues so I went to Washington DC to get it back on track. I just spent most of the last 4 days sitting with a bunch of beaureaucrats who can't make decisions and don't understand the details of the project they are responsible for. I could have resolved the same issues with a commercial client in a one on one meeting for a few hours. Instead, I spent days with 5 fools and still don't have all the issues worked out because they can't make a decision on their own.

I did manage to run every morning but that's it. I did calisthenics in the hotel room at night too. I need to get my butt to the gym and move some iron to get back on track. Between this and the hip injury, my training schedule is not on track to hit my goals on my schedule. I'm heading to the gym to do a full body workout to loosen up and let the muscles know who the boss is. Going to some local fights tonight with my sensei. Back on track on Monday for ME Squat.

[Nick]

very often a week of rest and unique training can actually do wonders when u're deep in prep for a strength comp... u might find u're feeling stronger than ever when u get under the bar on monday! either way, life is life, bureaucrats suck!

[roadwarrior]

You've got something there Kab ... both about rest and bureaucrats.

6/7/10
ME Squat... missed workout and off schedule and short on time so I just went in and hit squats for an hour.
warmed up and stretched
bar, 135,185 1x10
225,275,315,365 1x5 (belt on at 315)
405 1x3
455 1x2 briefs on
495 1x1 wraps on
515 1x1
525 1x1
545 0x1 came a little high and was out of gas and time

Had to rush home to help the triplets finish their "Invention Convention" projects. I was out in the backyard cutting, bending, and welding sheet metal for one; cutting plywood and building a box for another, and designing/ building a pvc pipe frame and netting for the other while they were inside working on the reports and presentations. With all the other stuff going on, this one got away from us so we are cramming for it. Paint and polish tonight and we're done. Due on Wednesday. It's fun doing them with the kids though. The whole thing was to identify a problem, explain it, solve it, design the solution, provide detailed diagrams etc, and build it.

[oldlifter50]

Awesome work there RW, and you have your priorities in line I am so liking it. Isn't it amazing how we get roped into helping with our kids projects.

[roadwarrior]

So true OL... if I never got to work out again but I had a great relationship with my kids then that would be fine. I know my life won't go that way because working out is part of our family life but they are the center of my universe. I enjoy doing all sort of things with them and watching the mature. The triplets turn 12 next week and they are maturing into wonderful young people from the terrific kids they were.

6/8/10

Dojo for BJJ and 3 rounds of sparring. Good workout but pulled my left bicep a bit. Iced it but it's sore this morning.

6/9/10
Ran 5 miles at a pretty good clip for my age/ weight.. 42 minutes. I'm gonna push and break 40 next time just to do it.
Weighed myself when I came in though and not good... 239...the lousy week last week got me off diet and i dropped 8 pounds. Damn! Now I will have to to eat double time for a couple weeks to gain it back. I'm a hard gainer and max out at about 250 then struggle to hold it.

Bench tonight... let's see how the bicep feels. Seems like I've been going from one minor injury or disruption in training to the next lately. I'm in great shape but not on track to compete at my peak. Damn.

[Nick]

5 miles in 42 minutes is inspiring dude especially especially especially considering u aren't a scrawny long distance runner. Awesome. Truly.

Good luck with the bench!

[Mafioso30]

Give that left bicep a break brutha, switch to the right hand for now LOL :evil[1]:

[roadwarrior]

:rofl: Maf... that would feel like cheating.

[roadwarrior]

6/9/10
ME Bench night... not sure what to do so just had some fun
warm up and stretch
bar,135, 185 1x10
225, 275 1x5 all with 2 Mississippi pause up to here
325 10x1 all with good 1 Mississippi pause on chest and only about 2 minutes between sets

Decline Hammer Strength
2 plate, 3 plate 1x10
4 plate 5x10

Incline Bench
225, 250 1x5
275 3x3

V bar Tri Pushdown
200 3x12

Rope Pulldown/ Rope Overhead
120 3x12 each

ball crunches
3x50

Also helped a buddy work on his deadlift form. I had to show him one so did 455 with no belt and no warmup for one... felt fine but need to warmup before doing that again.:) He was brute strengthing 405 and couldn't get 455. We fixed his form a bit and he got 455 and 475 but missed 495 at the knees. He would have had it if he kept his breath in and core tight.

6/10/10
Ran through the woods for 30 minutes and hit the heavy bag for 3 5 minute rounds this morning then did 3 40 yard sled drag sprints with 90 pounds out back alternating with the dog.

Private Krav Maga this afternoon and BJJ tonight. Gotta eat a ton of carbs early in the day today so had 4 whole grain waffles with my eggs this morning and am having oatmeal with a scoop of protein in it now to be followed by a bagel with lox and cream cheese. I need to gain some of my weight back!

[porkchop]

NIce work RW! Damn fine pressing, 10 singles with 325 is badass, sounds to me like you got a lot more in ya.

[Nick]

455 no belt no warm ups can be a mistake even if u pull 800. careful man!! :)

Thats some impressive benching, nice work with the pause sets.

[roadwarrior]

Arrrgh... behind on this log. Work has been very busy lately.

You're right Kab and I won't make that mistake on the DL again. :)

6/11/10

DL night
warmed up and stretched
deficit DL off 3" step
135, 185, 225,275,315,365,405 ( briefs on) 1x5
455 1x3

low rack pull focusing on lower back pulling
225, 275, 315, 365, 405, 455, 495 1x5
545 1x3
585 1x2 wanted 3 but nope

GM
225 3x5
275 3x5

Pendlays
135, 185, 225, 1x5
275 5x3

Pullups
BW 3x10

6/12/10

Ran 3 mile loop at 5am then went kayaking with my boys for about 3 hours. Took them to an old diner for lunch on the way home.

6/13/10
katas, heavy bag, speed bag, and moving some boulders was morning work

DE Bench in afternoon
warmed up and stretched
incline bench
135, 185, 225 1x5
275 5x3
Seated OHP
135, 185, 205 1x5
225 5x3
Cable Flys
100,110, 120, 130, 140 1x10
Dips
BW, 45, 90, 135 1x10
180 1x7
Ball Crunches
3x50
Leg Lift w/ 20 pound dumbell between feet
3x12

[P Bo]

Your lifts are flying RW! Impressive and inspiring I gotta say.

How are you feeling about 7/24?

[Mafioso30]

Wow bro, some impressive numbers in here. Great work, keep it up!!!

[roadwarrior]

Thanks BM and Maf... weights are feeling good but I need to get my squat suit and bench shirt in so I can practice with them. I'm only using belt, wraps, and briefs now except for DL suit but I've only used that once.

BM... I am not as ready as I'd like to be at this point but I am ready enough. I am struggling with work issues that are threatening to interfere though. We have a big government contract with predefined follow on work and 3 year MSP/ Maintenance work too that is fubared and off track due to the incompetence of bureaucrats. There is a chance I will be living in DC for much of the rest of June and July Monday through Friday then home on weekends if I can't get it on track soon.

Oh well... c'est la vie, l'amour, et la guerre.

6/14/10
Ran the 3 mile loop to the high school then did wind sprints while there. Dog was lazy and laid down to watch the wind sprints. He was up most of the night convinced that some wild creature was attacking the house. He woke me up 3 times nudging me and pulling on me so I had to take him out back and let him look around. We have the chicks in the coop and maybe something was out there but nothing got in and found no evidence of anything else. Who knows. We get everything from deer, turkeys, raccoons, woodchucks, fox in the yard as well as little furry critters, birds, and snakes. There are black bear, bobcats, and coyotes around here too but never seen one in the yard... only scat and sign when hiking in the state park nearby.

Got a pork shoulder in brine today and gonna start the smoker at noon. Will smoke it low and slow until about 8 tonight to serve with homemade bbq sauce and all the fixin's tonight.

ME Squat later too.

[Hidngod]

Wow. interesting life you have there, RW.
Good job on the weights too.
I do have one technical question. What is LOX?

[roadwarrior]

Hidn... lox is a brine cured salmon. Very traditonal with cream cheese, some minced onion, capers, and lemon on a bagel. Shows my time in Manhattan.

6/14/10 Missed workout last night.. worked late again.

6/15/10 did katas, heavy bag, jump rope and rock climbing wall this morning. Will skip BJJ tonight to go lift.

[roadwarrior]

6/15/10
ME Squat night... not really working a % right now... just pushing it.
warmed up and stretched

Squat
bar, 135, 185 1x10
225, 275, 315 1x5 belt on at 315
405 5x3 briefs on

Leg Press... wanted to push heavy but no spotter in power rack and back a little sore where I tore it.
45 degree leg press w/ 118 pound sled... worked in sets of 5 lowering down to just where my back started to curl off the support
8 plates per side, 10, 12, 14, 16, added a 115 pound kid to total 1673.
Doesn't really count as a PL lift but my legs are fried this morning.

Hack Squat Machine
4 plates per side... 5x5 all the way down until hamstrings rested on calves.

Good Girl/ Bad Girl
300 3x15 on each

Prone Leg Curl
200 10,10,8

Weighted Crunch Machine
200 3x25

6/16/10
No run this morning... legs are sore! Took dog for a walk in the woods for an hour though.

Gotta go do a ME Bench tonight.

[Nick]

That, my friend, is what I call a good lower body ME workout. Nice job. What's a good girl/bad girl ? :)

[roadwarrior]

Kab... it's the adductor/ abductor machines where you open/ close your legs against resistance... good girl when you close against resistance, bad girl when you open against resistance. It's a sexist and inappropriate name for them but it's the name I learned long ago.

[Hidngod]

LOL, I've heard them called yes/no's.

[roadwarrior]

Been busy and missed logging but made my workouts...

Finally got email from Titan... they shipped my Super Centurion squat suit and Katana bench shirt. They get here on Wednesday 6/23. :woot:

Been running every morning on my usual 3 mile route. Been pushing for speed and have it down to 23-24 minutes.

6/16/10
ME Bench night
warmed up and stretched
Bench
bar, 135,185 1x10
225,275 1x5
315 1x3
335 6x1... had to take a spot on #7 so stopped there.

Seated OHP
135,185 1x10
225 5x3

Cable Fly
100,110,120,130,140 1x10

Skull Crusher ( EZ bar)
125 5x5

Obliques
45 plate 3x15 each side

Ball crunch
3x50

6/18/10
DL day
warmed up and stretched
DL
135,185 1x10
225,275,315,365 1x5
405,455 1x3 ( briefs on at 455)
495,525,545,565 1x1 ( suit on at 495, straps up at 525)
585 0x1... got it to my knees and lost my air. I don't think I set up right. A fat ass was yabbering at me about diet while I was trying to set up. He was standing right in front of me while I was getting psyched and I had to break concentration to tell him to move and be quiet.

Pullups
45 plate... 5x6

Pendlays
135,185,225 1x5
275 3x3
315 1x3

Preacher curls
125,135 1x10
145 1x8
155 3x5

done and tired

6/19/20

It's the triplets 12th birthday today so it's a party day at the thunderdome.

[Pixie]

Happy birthday to the triplets!!

[Mafioso30]

Awesome work out bro, and a big happy birthday to the troops :) Hope all is well my friend!!!

[oldlifter50]

Happy Birthday to the triplets hope everyone had fun. I know what you mean in the deadlift about people doing that. In one meet I was on third attempt and head judge yells to another judge just as I began the pull. He could not figure out why I was pissed at him. Good workouts still though.

[roadwarrior]

Thanks all... the trips had a great b-day and we all had a great father's day together. My youngest princess was so funny crawling through the caves... she was more adventurous than she's ever been. I loved watching her enjoy herself and find new skills and bravery within herself. I came to fatherhood late and through adoption but as I've said here many times, it has redefined my sense of self and really made me feel complete. All my business accomplishments pale besides watching these wonderful young people mature and become the terrific people that they are. They are truly my legacy.

Hit the gym last night for ME squat...
6/21/10
warmed up and stretched...
Squat
bar, 135, 185 1x10
225, 275, 315, 365, 405 1x5 breifs on at 405
455 5x2
495 1x1 just for fun.

Squat suit and bench shirt arrived today. Made appointment with PL coach to learn to use them. I am looking forward to seeing what I can do with a suit on.

Hack Squat Machine
4 plates per side 5x5

SLDL
315 5x5

Prone Leg Curl
200 3x10

GMs
225 5x5 nice and deep

Weighted Crunch Machine
200 3x25

6/22/10
Ran 5 miles this morning to make up for not running yesterday. Did it in 42 minutes. Still gotta break 40 to do all 5 in 8minute average.
BJJ tonight and private Krav in the morning.

Yeee hah.... let's live life to it's fullest.

Thanks everyone for all your support. I really do enjoy this community. You are all terrific.

[roadwarrior]

In DC for business. Missed training last night and no cardio this morning. Gonna just do a light workout in the hotel gym. I am going to be here Mondy through Friday for about 6 weeks to get a big project completed and deployed to data center in Herndon.

[Hidngod]

Thanks all... the trips had a great b-day and we all had a great father's day together. My youngest princess was so funny crawling through the caves... she was more adventurous than she's ever been. I loved watching her enjoy herself and find new skills and bravery within herself. I came to fatherhood late and through adoption but as I've said here many times, it has redefined my sense of self and really made me feel complete. All my business accomplishments pale besides watching these wonderful young people mature and become the terrific people that they are. They are truly my legacy.
My daughter's well past that age now, so I love seeing that in the neighbourhood kids, and at the park.
But even at my girl's age it's still exciting to see her learn new lessons about life and new skills at work and in the home. I have a feeling this trend continues 'til we die.

[Aesirian]

Love your consistancy! (I'll update you soon! ;))

[roadwarrior]

Workout were off in DC but I found a 24hr fitness and got some work in. Went to PL coach this morning to try out squat suit and bench shirt for first time. Brought DL suit too.

Got a Titan Super Centurion and Titan Super Katana. Both are custom made since I am a tall skinny 242. DL suit is Inzer Fusion. Briefs are Inzer Groove Briefs. I went with single ply for my first gear because many of the USPF meets around hear are single ply. I'm sure I will get some multiply gear at some point.

Worked with coach and just focused on getting a feel for the suit and shirt.

Warmed up and stretched then...

Squat...
bar, 135,185 1x10
225,275,315 1x5
365, 406 1x3
breifs on
455 1x1
suit on, straps down
495, 525 1x1
straps up
545, 565, 585 1x1
605 0x1...got in the hole and started up but half way up , I got a cramp in the middle of my back.

Bench
bar, 135, 185 1x10
225, 275 1x5
315 1x1
shirt on
365, 405 1x1 to abotu 3 board depth... did not use boards though to see where I could get bar to my chest
425 to about 2 board
455 0x1 tried too hard to pull it down but only got to about 1 inch off chest and got out of groove pushing up
455 1x1 to 1 board... did not try so hard to pull it down.

DL
135,185 1x10
225, 275, 315, 365 1x5
briefs on
405, 455 1x1
suit on , straps down
495, 525 1x1
straps up
545, 565, 585, 605 1x1

All in all ... a good day. PRs in Squat and Bench and repeat 605 on DL but since gear is new to me, I won't make a big deal out of the numbers... yet. Lot's of tips to go work on and will see coach again in 2 weeks. Gotta bring gear to DC and let's see how they react in 24hr Fitness to me. :)

[Pixie]

Good work with the gear. It's definitely a learning process. Keep it up!!

[P Bo]

Congrats on the gear and all the good things in life (ie the triplets).

Being in DC, does this mean you are out for 7/24. With TD's pec tear, he's out and with your work schedule I'd understand if you had to bow out too. But I have HOPE!

[roadwarrior]

I'm not making the call yet BM. I am hoping that I can get things on track and make the meet. I am going to train with the plan to get on the platform.

[roadwarrior]

6/28/10
Home today but flying to DC at 8pm so gotta log and get on the road.

Ran the 3 mile loop this morning. Took it slow and easy though.

Went to the gym and did some back work...
Warmed up and stretched.

GM
bar, 135, 185, 225,275,315,365 1x5
405 1x3 PR here, previous was a single

Pendlay
225, 275 1x5
315 3x3

Underhand bent over row ( Yates?)
225 5x5

Pullup
BW 5x10

Shrugs
495 3x10

Gotta go... see you from DC tomorrow.

[Mafioso30]

Hope you had a safe flight brutha....

[Nick]

pendlays and good mornings... thats a real workout. nice job.

[oldlifter50]

Some brutal workouts there. I think the single ply was a good choice, but your have to learn to use it correctly. Same is true if you get multiple ply gear as it acts differently than single ply.

[roadwarrior]

Thanks guys. I like to work as hard as aI can in the gym. I am really loving this PL stuff.

Hit the gym last night for some benching...

Bench... warmed up and and worked up to 315 raw then put shirt on. Had to find random guys in gym to help and spot.
405 4 board depth but did not have boards with me... 1x3
425 4bd 1x2
455 2 bd 1x1
475 2 bd 1x1
495 2bd 1x1
475 touch 0x1... still fighting it at the bottom. Need more practice.
475 touch 0x1 ...same problem...I'll get it though.

Incline
worked up and did 275 3x3

Rope pulldown/ over head super set
120 3x12 each

V bar push down
200 3x12

Ball crunch 3x50

Gonna squat tonight and DL when I get home to MA.

[Hidngod]

Dang. That's some benching. Good work, RW.

[roadwarrior]

Thanks Hidn. Trying to learn how to use my shirt.

Missed gym on Friday but hit it Saturday.

Warmed up, stretched then squatted and DL'd in suits

Squat
bar, 135, 185 1x10
225,315 1x5
briefs on 405, 455 1x3
Suit on, straps down
495 1x3
straps up
545 10x1 - just did it over and over getting used to feel of suit and sitting back into the squat.

Deficit deads - kept briefs on
135, 185, 1x10
225, 275,315,365 1x5

DL - off floor
Suit on, straps down
405, 455 1x3
straps up
495 1x1
545 10x1 same as squat... getting to know feel of suit in the set up, really pulling hard/fast at start, and throwing hips forward.

Done and headed home... 4th of July prep... made a batch of bbq sauce, fruit salad, green salad, potato salad, and brined 12 pound of pork shoulder to smoke. Cooking 8 pounds of bison tips, 12 pound of bbq pork shoulder, 4 whole chickens, and burger/dogs for the kids. Family and friends all coming over.

Happy 4th of July everyone!!!

[GTLifter]

shirt work in a commercial gym with random people spotting you? you are braver than I sir.

[roadwarrior]

Brave GT? Not brave but I gotta do what I gotta do to reach my goals. It was like the blind leading the blind. I have had one real lesson and am trying to master the shirt but had to tell them how to do a proper lift off, to watch the groove, and not touch the bar until I regressed or called for it. Even with that, they did mess up the spots on 475 touch by yanking up on the bar unevenly from the 2 sides.

[porkchop]

Ugh, that has to be a huge pain, training without competent spotters/help.

Looks like you are doing well with it thought. Keep bustin your ass RW!

[Hidngod]

Thanks Hidn. Trying to learn how to use my shirt.

Missed gym on Friday but hit it Saturday.

Warmed up, stretched then squatted and DL'd in suits

Squat
bar, 135, 185 1x10
225,315 1x5
briefs on 405, 455 1x3
Suit on, straps down
495 1x3
straps up
545 10x1 - just did it over and over getting used to feel of suit and sitting back into the squat.

Deficit deads - kept briefs on
135, 185, 1x10
225, 275,315,365 1x5

DL - off floor
Suit on, straps down
405, 455 1x3
straps up
495 1x1
545 10x1 same as squat... getting to know feel of suit in the set up, really pulling hard/fast at start, and throwing hips forward.

Done and headed home... 4th of July prep... made a batch of bbq sauce, fruit salad, green salad, potato salad, and brined 12 pound of pork shoulder to smoke. Cooking 8 pounds of bison tips, 12 pound of bbq pork shoulder, 4 whole chickens, and burger/dogs for the kids. Family and friends all coming over.

Happy 4th of July everyone!!!

Geez, RW. Yer squatting 545 for practice. I've never done one once!

Now that's a BBQ.
I'm havin some family over this weekend, just doin steaks and chicken legs. :dinner:

[roadwarrior]

Thanks Hidn... I'm wearing a suit to do those squats. I can do 545 for one rep raw but not 10 sets in a row!

I love to cook and have big gatherings with food, family and friends. We made the yard a playground for kids and a haven for adults so this is the place to hang.

Enjoy your cookout with family this weekend. Steaks are my favorite dead animal on the grill.

No DC this week due to holiday and client vacations but will be back there next week. Infrastructure and DR testing will be the weekend of the 24th so I will miss my meet. We deploy the following week then immediately start phase 2 of development. This is the biggest project that we have ever had so I have to personally make sure the final test and deploy goes off without a hitch. Not happy about missing meet but in the grand scheme of life... growing my company and taking care of my family has to take priority.

Heading to the gym today and doing some squatting... missed the last couple days with work and stuff. I broke my toe doing some garden clean up on Monday. Dropped a very large tree limb on it after doing some tree work. The middle toe on right foot is completely black/ blue, nail is hanging off, and it is very swollen. Wife declared it broken and taped it to the toes next to it but I did not want to go to hospital ER on holiday. I am going to doctor at 2 today and if he says ok then I'll squat.

Life goes on. Life is good. Enjoy everyone!

[Pixie]

Sorry about the toe...

[UHCougar05]

Ouch! Take care of that toe RW. :)

[Hidngod]

Dang. I cringed when I read that, RW. Heal up.+++++++++++++

[roadwarrior]

Ouch is one thing when it happened but it feels real good after squatting.

Doc confirmed it's broken but gave me the option of just taping it or putting a brace on it which would keep me from wearing a shoe and have to use a cane or crutch. I chose tape. He said I can lift but dont' do anything that hurts too much. I like my doc. :)

So...
warked up and stretched
Squat
bar, 135, 185 1x10
225, 275, 315,365 1x5 - belt on at 365
405, 455 1x3 briefs on
495, 545, 565 1x1 suit on, straps up at 545
stopped here... the toe's been hurting since 405.

Dumbell rows
125 ( biggest at the gym) 3x12 each arm

Pullups
45 5x6

Preacher Curls
75,100,125,135 1x10
145 1x8
155 1x6

Weighted crunch
200 3x25

Now I need ice for my toe!

[Beverly McD.]

Broken toes are great for deadlifts RW...forces you to drive your heels thru the floor ;)

Or at least I can remember Mike telling me that once LOL!

Heal well.

[roadwarrior]

LOL Bev... I'll have to tell myself that tomorrow.... drive through the heels.... ignore the pain. :)

Off to bench now. Gonna try that 475 off the chest a few times and work hard to get 455 down to my chest. I feel like it's a fight to get 455 and below to my chest. With my puny chest/ arms, I should open at 425 but i don't think I can get that to my chest... at least not yet. Practice, practice, practice.

[roadwarrior]

Got to the gym on Thursday but was too beat to log after.

7/8/10
warmed up and stretched

bench
bar, 135, 185 1x10
225,275 1x5
315 1x3
shrt on
405 1 board 1x1 working a bit more arch and coming lower on my sternum. My arch sucks!
425 barely touch 3x1 fought it down but got it. I'd like this to be an opener
455 touch 3x1

Rope pulldowns
120 3x20
V bar pushdowns
200 3x12
One arm cable overheads
70 3x10

Obliques
45 3x15 each side
Hypers
45 plate
3x15
Ball crunch
3x50

Having coffee now then heading into gym for some deadlifting.

[P Bo]

Sorry to hear you won't be making the meet but glad to hear it's because business is going well. Also to hear about your broken piggy - but Bev makes a very good point. I"m thinking I need a broken toe or two since is struggle to drive through my heels. LOL.

If you are able to rep with 455 RW, why wouldn't open with that?

[roadwarrior]

I definitely paid attention to the toe deadlifting. If I came forward on my toes, it let me know real fast!

On the bench opener... I have not tested for a triple on 425 or 455 yet. I 'll need to do that to know if I should open at 425 or 455. Those were 3 singles for each last bench workout. I'll try to triple this week. Guess I said 425 because it felt pretty easy. Of course my initial goal is to break 500 on the bench but when I tried 495... it felt heavy as hell. Just gotta get used to it.

Deaded yesterday morning though...

Had short time so all I did was dead.
warmed up and stretched... stretched real good to prevent injury.
135, 185 2x10
225, 315, 365,405 1x5 briefs on at 405
455, 495 1x1
suit on, straps up
545 1x1
585 3x1

Had to run, out of time. I wanted to do 2 more sets at 585 but that's ok. This old man was worn out from the work I did.
Went to the beach with the family and got hit with a thunder storm mid afternoon. It gave us an excues to go eat fried clams. I allow myself to indulge once a summer at Flo's Clam Shack. Waves were great for body surfing and got to inspect all the tide pools with my daughters ( the nature freaks) at low tide

Family just left to go to Cape Cod for the week with the in-laws. I am off to DC later today for the week.

[roadwarrior]

Ugh... lousy week for working out. Spent first part in DC and flew back to MA this morning. Plan on hitting gym tomorrow and Saturday but have not seen the inside of a gym yet this week. I've started back on my 5am katas and some calisthenics as the broken toe allows but that all.

Hope everyone is having a better week than me fitness wise. Other than that life is good. Family is still down the cape and i miss my little monkeys. :(

[Hidngod]

Sorry to hear you're alone, RW. They coming back soon?

Good luck in getting into the gym.

[oldlifter50]

Glad to see you have your priorities right. In 2007 I trained for masters nationals with a broken toe. I still remember Regina Hackney doing women's nationals on a broken foot when she was 65. It will heal and you will build more discipline for it.

[roadwarrior]

Thanks guys.

Hit the gym today... benched and squatted after warming up... spent 2 1/2 hours in the middle of the day. It was a great break from work.

Bench
bar, 135, 185 1x10
225, 275 1x5
315 1x3
shirt on - had to have 2 trainers from LA Fitness spot me.
405 2bd 1x3
425 touch low on sternum, pushing arch and butt may have lifted 1x3
455 touch low, butt may have lifted 1x1 and a half :)
455 touch low 1x1 clean, butt was down.
475 touch 0x1, couldn't lock it out.

Squat
bar, 135, 185 1x10
225, 275, 315, 1x5
405 briefs on 1x3
455 1x3
suit on, straps down
495 1x1
straps up
545 1x1
565 1x1
585 1x1
605 0x1... didn't feel the love going down and cut it short. I would have pushed it but no spotter.

Home now... back to work. Enjoy life everyone!

[roadwarrior]

7/17/10

Up and at 'em folks. Got up today feeling good so I went for a short run... 2miles. Toe hurt but was tolerable as long as I kept the pace down. Sprinting was out of the question.
Felt good to move.

Heading in for some deadlifting and back work.

Family comes home this afternoon. I'm going to the butcher to get some bison steaks for the grill tonight. Picked zuchini, summer squash, snap peas, cucumbers, raspberries, and a handful of strawberries along with herbs. Think I'll make some tabouleh with the cukes and some mint and parsley from the garden.

Have a great day everyone!

[roadwarrior]

7/17/10

Warmed up and stretched then did my dls...

DL
135,185,225 1x10
275,315,365 1x5
briefs on
405, 455 1x3
suit on straps down
495 1x1
545 1x1
straps up
565 1x1
585 1x1
605 1x1
615 0x1 got it above my knees but froze there. Didn't feel outrageous heavy but I was stuck.

Dumbell Rows
125 3x12 each side

Weighted Pullup
45 5x6

Hammer Strenght Low Row
4 plates per side 3x10

Hammer Strenght High Row
3 plates per side 3x10

Obliques
45 3x15 each side

Ball Crunch
3x25

Gotta go... time to start prep for the cookout.

[P Bo]

I see life is good RW :)

[roadwarrior]

Life is very good BM but I have learned to see the best in life. I used to be a dark, brooding, focused all work kind of guy but my family has taught me that a child's laughter and a hug is worth more than anything else.

Went for a run earlier today. Toe is about the same.

Flying to DC later today and have to go to Durham NC for a sales meeting on Wednesday then back to DC. I'm too old to do this roadwarrior stuff. I was a technology nomad travelling and relocating for years and years but it's not fun anymore.

[Nick]

615 may not feel outrageously heavy, but, in fact, it is ! Nice work bro. You'll crush it next time.

[roadwarrior]

Thanks Kab. In retrospect, my lifts are pretty good but of course I want more. :)

I hit the hotel gym last night for a full body workout using the dumbells kettlebells. Went for a run this morning... slow and steady still on the toe. Getting better though.
I'm planning to deload on the road this week then test myself when I get back to my home gym. I'll take the rest of the summer to focus on higher rep scheme and more cardio... especially more dojo time. I'll start a strength program September 1.

[GTLifter]

running? what's that? heal up quick!

[roadwarrior]

LOL GT. Thanks.

7/28/10

I am back home now and work will slow down. I did a lot of light work last week in hotel gym. Did some running and katas too.
Going to do a 4 day split uppper/lower/upper/lower switching up exercises but staying fairly light and raw with lots of cardio in mornings and martial arts on non lifting days. I will plan a meet for early winter and plan a strength program starting September 1.

Spent yesterday afternoon in the gym and tested myself to see where I am at. Had 2 trainers act as judges for most of the lifts. They were standing around bored in the afternoon anyway. Wore Super Centurion squat suit, Katana becnh shirt, and Fusion DL suit.
Squat... got 545 and 605 but missed 635... they said I missed depth. Felt ok on my back though.
Bench... got 425 and 455 but could not lock out 475.
DL... got 545 and 585 but missed 615. Locked up just above my knees like last time I tried it.
Not terrible... total 1645.

Did a slow 5 mile jog with Ares this morning. Doggie was happy to be running with dad.
BJJ tonight.

Have a great day everyone!

[roadwarrior]

7/29/10

Did a lower body workout
Warmed up on elliptical for 45 minutes and stretched
Did work with 30-60 second rest
Squat
bar, 135 1x10
225 10x5

Super set leg extension and prone leg curl
Curl 150 3x12
Extension 200 3x12

Super set Good Girl/ Bad Girl
300 each 3x15

Super set seated calf raise and hack squat machine
Calf raise 3 plates - 3x15
Hack 2 plates per side - 3x10

Super set weighted crunch machnine and obliques
Weighted crunch 200 3x25
Obliques 45 3x15 each side

7/30

Private Krav Maga lesson today then upper body work tonight.

Running a 5k road race tomorrrow for fun.

[P Bo]

Good to see you still lifting large RW.

Too bad you couldn't make the Europa for the afternoon - it was a fun day and great venue.

[roadwarrior]

BM... you have no idea how disappointed I was to not make it. I did not land at Logan until 2 and the 2hr drive to Hartford was more than I could do then.
You did fanstastic. Great job.

[roadwarrior]

7/29/10
Upper Body - rest kept to 30-60 seconds
Warmed up for 45 minute on eliptical and stretched
Dumbell bench
70 8x10 ( I was supposed to stop at 5 sets but was yakking and lost count)
Dumbell bent over row
70 5x10
Cable Fly
100 5x10
Pullups
BW 5x10
GM
135 5x10
Rope Pulldown/Rope Overhead Superset
100 5x15 each
Dumbell Curls
35 3x20 each arm
Ball Crunch
3x50

7/30/10
Ran 5k with Boy Scout Troop
Did the 5K in 27 minutes... just under 8 minutes/ mile then ran back to jog with my boys to finish with them in 42 minutes.

8/1/10
Welcome to August Everyone!!!
Wife is working. I'm going to do some email and what not this morning but taking the kids hiking at the state park this afternoon then grill some dead animal parts tonight.
Enjoy the day friends!!!

[roadwarrior]

8/2/10
Off to airport in a few to spend a couple days in Denver then off to DC to finish the week. Gonna hit a dojo in Denver that i've trained at before and hit a gym where some buddies lift so it should be a good trip. I am getting old to be on the road so much. I used to love this stuff but not anymore.

TTYL... enjoy the week.

[roadwarrior]

8/2/10
Hit the gym last night andf reconnected with some old buddies. Did a lower body workout then grabbed some Mexican for dinner.
Warmed up and stretched

Front Squat
185 5x5
Hack Squat Machine
2 plates per side
5x5
Seated Calf Raise
3 plates 3x15
Leg Extension and Prone Leg Curl Super
150 each 3x15/ 3/10
Ball crunch
3x50
Plank
3 x60 seconds front and both sides

Did katas by the pool this mornign and got lots of stares. Going to dojo tonight.

[Nick]

Very impressive workout but I'm also equally impressed by mexican for dinner. extra guacamole i hope!

[roadwarrior]

Thanks Kab... the grub was great and i did chow down on the guac.

Back in MA this week . Trained my 4 day upper/lower split last week. Not much to log but hitting gym and working up a good sweat. Running or doing katas every morning at 5am. Going to dojo twice a week. I have private Krav Maga lesson on Wednesday. Will continue the upper/lower training and lots of BJJ/ Krav/ cardio for the rest of August.

Ran 5 miles this morning in 39 minutes 30 seconds... beat 8 minutes/ mile and that's about as fast as this old man is gonna do it! :)

Weight and body fat are down... looking good, lean, and hard at 239. Wifey likes it when I lean out like this. Taking the family to Newport next weekend and I need to look good on the beach next to her. ;)

[Hidngod]

Great run, RW. Were you doing the chasing, or being chased?

Wifey says she'd rather be chased than chaste.

[roadwarrior]

Hehehe Hidn... I'm lucky, she lets me catch her sometimes. :)

Did a good lower body workout last night at gym... all supersets with 3 exercises, one being core. Did a total of 220 reps but they were light weights.

Did a 3 mile run this morning and a Krav Maga lesson this afternoon. Felt great to do without being sore from lifting hard. Going for a bicycle ride with the triplets now.

Taking it easy this month is the best idea I've had in ages.

[roadwarrior]

8/12/10
Hit the gym in the afternoon for this workout...

30 minutes cardio – 15 elliptical and 15 on bike
Inc Dumbell Press
Cable Fly
V-up

Pullup
OHP
Wiper

Side Lat
Dumb Curl
Decline Crunch

Rope Pulldown
Rope Overhead
Torso Twist

All weights were light and rest between sets in each super was about 60 seconds with 2-3 minutes between supers. Did sets of 10 and 3 runs of each super for a total of 360 reps. It was light but lots of movement.

Did BJJ last night for 90 minutes too.

8/13/10

Drag sled and heavy bag this morning.
Will do a light leg workout tonight.

Taking kids down to Newport for the weekend early tomorrow. We'll stay on my mom & stepdad's 48' C&C at the Ida Lewis Yacht Club. Kids love camping out on the boat.

Oh yeah... adding a new dog to the family too. Friend of a friend thing but we are getting an Olde English Bulldog... based on English Bulldog, Mastiff, Pitbull, and American Bulldog to breed them back to being like the bulldog of the 16-18th century when they actually fought bulls. More athletic and bigger than English Bulldog. He's got blue eyes and a brown nose which disqualify him by breed standards so we are taking him so he does not get destroyed. He's only 5 weeks now... we get him Sept. 4.

Here's his pic... http://www.afboard.com/forum/album.php?albumid=76&attachmentid=4264

[roadwarrior]

8/16/2010

So much for goofing off. Just got this announcement in email. I did not think this was until the end of November/ early December but its November 7. Gotta get to work now.

2010 USPF
Region 1 & Massachusetts State Powerlifting,
Bench and Deadlift Championships
Holiday Inn, 31 Hampshire Street, Mansfield Mass

Putting together a training plan today then will get in high gear.

[roadwarrior]

8/17/10

Time to getback to work.... doing 4 weeks raw then back in gear.
ME Squat/DL week 1
Warmed up on elliptical for 15 then stretched for 15
Squat
bar, 135,185 1x10
225,275 1x5 no belt
315 belt on 1x5
405 3x5 nice and deep... felt good

Hack Squat Machine
3 plates per side
5x5 all the way down

SLDL
275 5x5

Prone Leg Curl/ LEg Extension Superset
150 each 3x10 each

Seated Calf Raises
6 plates... 3x15

Weighted Crunch Machine
200 3x25

8/18/10
an hour of katas and heavy bag work at 5am.

Will do a bench workout tonight.

[Hidngod]

Wow. Lotta work there, on the 17th.

KTS, man.

[roadwarrior]

:) enthusiasm to lift heavy again. That's why no run this mornign... legs hurt!

Heading in for chset at 5pm but will be more moderate. :)

EDIT - hit the gym...

ME Bench day
Eleptical and stretching for 15 minutes each

Bench
bar, 135, 185 1x10
225 1x5
275 3x5

Inc Bench
225 5x5

Decline Hammer Strenght
4 plates on each side 5x5

Cable Flys
100 3x10

Single Arm Skull Crusher
40 3x10

Dips
BW 1x10
45 3x10

Ball Crunches
3x25

Good workout... feeling a bit tight in the legs and cn feel my chest worked. Feels good to be getting back into some weight.
Got home and my wife had a steak and salad ready for me then told me to shower and she'll give me a massage. Ahhhhhhh.... Life if damn good. :D

[Hidngod]

Dayumm. I khow what you mean. Feeleing that 'worked' feeling in my lats, chest, and legs right now.

[roadwarrior]

8/19/10

I'm a bit sore today ... glutes and pecs mostly but it's the good kind of pain. Day off from lifting today but going to BJJ later. Tomorrow will be a back / DL day. I am going to follow a 4 day but my joints don't like all the Squat and DL as they weights go up. I'll probably do a ME squat, bench, and DL day then a DE general day on the fourth to baby the joints.

[roadwarrior]

8/20/10

Did my ME week 1 back work last night. Ugh... felt heavy ... either I'm a wimp or I was tired.

Warmed up on elliptiacl for 15 and stretched for 15...

Deficit DL off 3" step
135, 185 1x10
225, 275 1x5
315 3x5

High Rack Pull just above knee
225, 275, 315, 365, 405, 455, 495 1x5

Pull ups
BW 5x10

Pendlay
225 3x5

Shrugs
405 3x10

Done.

8/21/10
Ran a slow 3miles today with dog and one of my sons.

I'll get in later to do a general DE day with some OHP, bench, squat, curls, and ab work but I've got to do some yardwork now.

Taking the kids trail biking early tomorrow at the state park nearby and after i'll take them to brunch. Wifey has to work.

Have a great day and weekend everyone. Summer is almost over... enjoy it while you can.

[roadwarrior]

Got busy Saturday and ended up doing a kettlebell, "sticks and stones" ( working with my favorite logs and pile of small boulders ranging 50-300 or so pounds) and heavy bag workout for my DE work on Saturday evening. My firefighter neighbor came over and we worked together.

Missed gym yesterday on the 23rd but did a private Krav Maga lesson and ran 3 miles in the morning.

Did katas and heavy bag this morning and just hit the gym for ME squats week 2...

ME Squat
Warmed up on elliptical for 15 then stretched for 15
Squat
bar, 135,185 1x10
225,275 1x5 no belt
315, 365 belt on at 315 1x5
425 3x5 nice and deep... felt good

Leg Press ... wanted to keep work on legs and not push back too much too soon

Worked my way up to 12 plates per side and going slow and deep for 5 reps

GM
135, 185, 225, 275, 315 1x5

Prone Leg Curl/ Leg Extension Supers
170 each 3x10 each

Seated Calf Raises
7 plates... 3x15

Ball Crunch
3x50

[roadwarrior]

Hit gym last night fro ME bench

8/25/10
warmed up and strethced

Bench
bar, 135, 185 1x10
225,275 1x5
315 3x3

Dumbell incline

80,90,100,110 1x10
120 1x8 .... ugh!

OHP
135 5x10

Cable Fly
110 5x12

One arm skullcrusher
45 5x10 each side

Dips
BW, 1 plate, 2 plate, 3 plate 1x10
4 plate 1x7

Obligues
45 3x15 each side

Planks
5 x 60sec

8/26/10
Katas and heavy bag in the morning
BJJ tonight.
Weighed in at 243 this morning.

[Iron Island]

Its crazy how much work you do outside the gym and still hit good numbers. Nice job