Monday, July 31, 2006

Killing the Shoulders at the soon to die Bubble

Today I worked straight through lunch and got off work at 3pm. I went to the Bubble on the way home. I have 3 more visits which I need to use before August 12th when they close the facility. Today I did shoulders:

10 minute Bike
Military Smith Press: 12 x 135, 3 x 6 x 185
Standing Reverse Cable Flys: 12 x 40, 10 x 60, 2 x 6 x 70
Standing Rows: 12 x 95, 8 x 115, 8 x 135, 6 x 135
Smith Shurgs: 8 x 185, 8 x 225, 2 x 6 x 275
Seated Close Grip Cable Rows: 10 x 190, 8 x 200, 2 x 8 x 210 (The whole stack)
DB Laterals: 4 x 8 x 40
Standing DB Military Press: 12 x 50, 6 x 60, 8 x 65, 6 x 70

Excellent workout. Took 1:30 to complete. Empty gym most of the time. Rocked out to Rammstein on my MP3 player. Plus I got to beat all the crappy traffic which was already to the south of me.

Thursday, July 27, 2006

Arms at Brandon's

Preacher Curls: 12 x 95, 3 x 8 x 115
Lying Tricep Extensions: 4 x 10 x 115
supersetted with
Alternating DB Curls: 4 x 10 x 40
Standing Tricep Cable Extensions: 12 x 65, 10 x 75, 2 x 8 x 85
supersetted with
Standing Barbell Curls: 15 x 75, 3 x 12 x 75

Great workout, sweated a ton though and that room has no air flow so I'm sure the other guys were holding their breath. Brandon's birthday isn't until August, but I don't think I can wait that long to get him a decent fan for that room.

Wednesday, July 26, 2006


Flat Bench: 20 x 155, 8 x 275, 8 x 275, 7 x 275, 6 x 275, 15 x 225
Decline Smith Press: 3 x 8 x 255, 7 x 255
DB Flys, Supersetted with Tate Press/Flat Press: 10 x 40, 6 Tate/15 Flat
Pushups: 25, 25, 20, 13

Today I had good effort and I was wishing we could do more but pushed it hard enough to make it satisfactory today. This week I'll be at home all day with the kids. So I'll be lifting at Brandon's in the morning.

Monday, July 24, 2006

Heavy Triceps

CGBP: 3 x 5 x 225 (8" between hands)
Dips: 2 x 5 x (bw (240) + 45, 5 x bw + 55, 4 x bw + 90)
JM Presses: 5 x 95, 2 x 5 x 115
DB Tate Press: 5 x 45, 5 x 40, 5 x 45
Rope Pulldowns: 5 x 7 plates, 5 x 8 plates, 5 x 9 plates
Triangle Pushups: 15 high, 15 normal, 15 low
Crunches: 3 x 50

On the CGBP I felt some slight shoulder pain on the first set (should have warmed up with something), but each set progressively got better with less strain on my joints.

On the Dips I was psyched that I could do two x 45's 4 times. I was hoping to do it once, but stopped at 4. Next time I'm going for 3 plates for a one rep max.

Today was the first time I have ever done Tate Presses. The first time I was nervous with 45 since I wasn't sure I could handle it and didn't want to squish my face in. The form wasn't that great and it was difficult to keep my elbows flared out, so I went down to 40's and then the form was strict. After that I went back up to 45 as I felt more confident with the form and the weight and did just fine.

Triangle Pushups are just where you bring your hands closer together and form a triangle with your thumb and index fingers of each hand. I then placed the triangle at neck height for high, chest range for mid, and then stomach for low range. This works the triceps in different areas.

I was very pleased with today's workout. I felt strong and exceeded the plan.

Friday, July 21, 2006

Legs for the 2nd time this week

I went to Brandon's again early in the morning. I was not happy when I found out he was doing Legs, but I stuck around and did them anyway, (sort of)

Smith Squats: 4 x 8 x 185
Lunges: 2 x 95 (I skipped the rest of them as my left knee was having trouble)
Quad Extensions: 12 x 75, 3 x 8 x 100
Ham Curls: 4 x 8 x 40

I'm feeling tight in my calves today. Hopefully my Table Tennis play tonight won't be affected too much.

Thursday, July 20, 2006

Duplicating the Roy workout from last week at Tomax

Today was Shoulders/Back:

DB Lateral Rows: 3 x 8 x 45
Military Press: 8 x 135, 8 x 140, 8 x 145, 8 x 150
Lat Pulldowns: 10 x 140, 8 x 170, 8 x 190, 8 x 200
Seated CG Cable Rows: 4 x 8 x 200
Mid Rack Pulls: 6 x 135, 6 x 225, 5 x 315, 4 x 405, 3 x 480 (All the weight in the entire Tomax Weightroom)

Crunches: 4 x 50 throughout the workout.

I was happy with this workout and the first time I've ever loaded all the weight in the room on a bar. I know it isn't much compared to what many guys can do, but it is a milestone nevertheless for me. Wouldn't it be awesome to have that much on a bar and bench it! One day.

Wednesday, July 19, 2006

Bench at Brandon's Basement

Flat Bench: 20 x 135
4 blocks: 2 x 8 x 300
2 blocks: 2 x 8 x 275
no blocks: 6 x 275, 8 x 265

Incline Smith: 2 x 10 x 185, 6 x 205, 8 x 185

DB Flat Bench Flys:
4 x 10 x 40 + 4 x 10 x 40 DB Presses fast.

Pushups: 25, 20, 15, 15

Could barely soap my pits this morning, I pushed it this morning although I wish I had another few exercises. I'll do more at lunchtime.

Tuesday, July 18, 2006

All out on Legs

Squats: 12 x 135, 8 x 185, 6 x 225
SLDL: 8 x 225, 6 x 250, 4 x 275
Leg Press: 3 x 10 x whole stack (@ 300)
Ham Curls: 12 x 45, 8 x 55, 6 x 70
Quad Extensions: 12 x 90, 8 x 135, 6 x 180

I felt a little pain just under my left knee cap during the squats, leg press, and quad extensions. It wasn't so bad that it prevented me from completing my prescribed sets/goal weights. Today's workout went much better than planned. Hoping to be sore tomorrow. My legs need alot of work.

Monday, July 17, 2006

Fully recovered from Roy... resume with Arms

After last Thursday's workout I was pretty sore for a few days throughout my entire upper body. So today was the first day back from that killer workout. I did arms:

Preacher Curls: 8 x 95 (inside grip), 8 x 105 (outside grip), 8 x 115 (inside grip), 5 x 125 (outside grip)
Standing French Presses: 8 x 115, 8 x 125, 5 x 135, 5 x 135
Alternating DB Curls: 2 x 8 x 50, 2 x 5 x 55
Dips: 12 x bw (235), 10 x bw + 25, 8 x bw + 35, 8 x bw + 45
DB Wrist Curls: 8 x 35, 3 x 6 x 45
Reverse One Arm Cable Curls: 10 x 1 plate, 3 x 10 x 2 plates

200 crunches total (4 x 50 between exercises)

This workout took 1:15 and I was moving pretty well through it. Felt really good today and I was pleased with the effort.

Thursday, July 13, 2006

Lifting at the Roy Gold's Gym - Meeting David Edgell

This evening after scouts I rushed off to the Gold's Gym in Roy. I got there at 7:00 and didn't notice anybody huge or any group of people lifting together, so I figured I got there on their off day and started to do some benching:

Bench: 15 x 225, 8 x 275

I then noticed a couple huge guys gathering and figured I didn't miss them afterall. I went to the front desk and asked them if they knew David Edgell and they told me who it was and I went and introduced myself. David is one of the powerlifters in the state and he introduced me to Bill, another huge and strong guy who happens to live in Syracuse where I live. I also met Bryan, a marine who probably weighs close to what I do, but is nothing but muscle, so much stronger. Then there was Mickey who I think I overheard was 16 years old and the sone of another powerlifter in the area. So five of us in the group today.

David said today was back day so I joined in on the fun:

15 minute bike ride

Machine Lateral Raises:
12 x 160, 3 x 10 x 180

Rear Deltoid Machine:
12 x 100, 3 x 8 x 160

10 x 180
3 x 6 x 200

Seated Cable Rows: 4 x 8 x 200

Mid-rack pulls (Explode up, slow down, then hold weight at top for about 3-5 seconds at the top on the last rep):
5 x 135, 225, 315, 405
4 x 495
3 x 585

Curls (While Bill and David did some serious weight mid-rack pulls):
10 x 95, 6 x 115, 6 x 95, 8 x 95

Those Mid-rack pulls were fun! I've never heard of those before nor ever seen them done before. David provided spot and support for the last two sets. He told me to stop at 585 as it starts to get real heavy. David and Bill continued on to over 1000 pounds on their last couple sets (12 plates each side). These guys are huge!

The thing that suprised me with today's workout is that there was only one free weight exercise. I also was surprised at the use of wrist straps. I ended up using them definitely on the mid-rack pulls, and on the pulldowns. I was also impressed with the support the group had for each other. There were many key words used such as "Up", "Big" and "Strong". David told me that they discourage negative words and that the last word of a sentence or comment before a big lift should be positive.

David asked me if I had any medication for pain. I think he expects me to be seriously sore after this workout. I too expect to be sore, but not overly so.

I came home extremely happy with this experience and Cathi also was very supportive and said that as long as the other evenings that I'm in a good mood and helpful she wouldn't mind me going once a week. I was grateful for her thoughtfulness, but I'll try for once every other week for now. Gold's Gym isn't cheap, and I'm not sacrificing Friday's Table Tennis, so I can't expect Cathi to let me gone 2 nights a week every week. That's too much. So the next lift for me in Roy is Wednesday, July 26th where the guys will next do Bench.

Wednesday, July 12, 2006

Another Massage by Kristyn and the Tomax Summer Barbeque

Last Thursday may knot points flared up (two knots one just inside and below my shoulder blades on each side) so I called for an appointment with Kristyn. I was disappointed that I had to wait until Tuesday, and by that time the knots weren't bad. However I kept the appointment and man was I glad I did. At first it was painful, but after just a few passes, the knots were nearly completely gone.

This massage was much better than the last one in that I wasn't sore afterwards, but relaxed. Next time I get knots I'm calling in right away.

Today Tomax threw a barbeque from 11:30 - 1:30pm (with a softball game) for the employees. There were about 30 players among 2 teams so I only hit twice (double and single). No long bombs. Conservative hitting. There were a few who tried hitting it over the fence (none did though) and ended up getting caught well short. Remember I work with geeks and the average weight is probably 160 pounds with arms that are 10 inches in diameter. I had alot of fun and there were many guys from India who were trying to not play cricket. Great time overall.

Because of the barbeque I wasn't able to lift today. I called David Edgell and left a message to have him call me about when the next Bench day is at the Roy Gold's Gym. I sure hope its tomorrow, cause I've been saving my chest for working out with David and his posse. I'm sure he's going to make me suffer.

Tuesday, July 11, 2006

Shoulders and Tris fashioned after Stump's last blog

I've been following another Utahn lately: Steve Fredine (Stump)

Today's workout was fashioned after his latest Shoulders/Tricep workout

Standing Military Press:
1 x 5 x 135
1 x 5 x 145
1 x 5 x 155
1 x 5 x 165
1 x 10 x 135

Cheat Lateral Raises:
2 x 5 x 45
2 x 5 x 50

Dips: 5 x 12 x bw (235)

JM Presses:
1 x 10 x bar
1 x 5 x 95
1 x 5 x 100
1 x 5 x 105
1 x 5 x 110

Overhead High Pulley Rope Extensions:
2 x 5 x 8 plates

Overhead High Pulley Short Bar Tricep Extensions:
2 x 5 x 8 plates

The JM Presses were the first time for me. I tried to do them with a high level of control and strict movement. Felt good. The toughest was the 165 on military press. I ended up cheating on the last rep by dipping my knees to get a little momentum. The Rope Pulls were hard too, but the moving to the tricep bar made it much easier. Good workout today. Had it scheduled down to the very minute and kept within schedule. Workout done in 55 minutes.
Thanks Stump!

Monday, July 10, 2006

Helping Eric Move

Today I was planning on legs. I loaded up 185 and did 5 squats and it didn't feel great. I did 50 crunches and then did 8 reps of SLDL at 185 and they felt OK, but the motivation just wasn't there today. I remembered that I had to help Eric move today, so I figured it would be dumb to get all sore from lifting before doing something that would probably be just as good (especially all those little stabilizer muscles that I never use even when lifting).

So I bagged it after those two sets and played ping pong (which isn' a strain on anything) for the rest of my lunch break. Ping pong by the way on Friday at the WFTTC was awesome. I was 2 and 1. Not my best performance at the club, (3 and 0 is my best) but not too shabby either. I finally learned the name of the guy with one of the best forehands at the club. Besi usually comes with Tim and his son Jason. Besi has an awesome forehand shot, and I got a couple games on him, but he came through with the 4 games to win.

Today's lunch matches I played Bala and Gyan 3 times each. Beat Gyan 3 times, but Bala only once. Bala is a little more cautious in his shots than he used to, more chop than I remember.

Wednesday, July 05, 2006

Chest - before going to Lagoon

This morning I met at Brandon's to do another Chest workout:

Bench: 15 x 135, 12 x 250, 5 x 8 x 280
Incline Smith Press: 12 x 145, 2 x 8 x 195, 5 x 205
DB Flys: 4 x 12 x 40 (all we got)
Push ups: 25, 15, 15, 10 Less than 1 minute rest

This workout was pushing it for me. I haven't lifted in 5 days with the vacation. I did some ultimate frisbee with the family and man did that make me realize what a fat slug I am. I ate just about anything placed in front of me, but it sure was a fun time being with the family and doing cool activities. Lagoon was long and hot, but the kids had a total blast. This was the first family reunion week that hasn't made me crazy. I was actually sad to see it end.

Looking forward to getting serious with the lifting now.