Moderate Benching

Flat Bench: 15 x 225, 4 x 8 x 275, 2 x 8 x 225
Incline Bench: 2 x 6 x 215, 6 x 195, 15 x 125
DB Flys: 4 x 13 x 40

Here is the Halloween Outfit I wore to work:

Yo! Duba Geez in da howss

Lower Back

Captain's Chair: 4 x 15
Deadlifts: 10 x 185, 8 x 225, 4 x 275, 2 x 315
Seated Cable Good Mornings: 4 x 10 x whole stack (@200)
SLDL: 5,6,7,8 x 225
Bicycle crunches: 4 x 10
Hypers: 8 x 45 (I planned three more, but I forgot how terribly improvised I have this one set up. My upper body is longer than the distance of the bench to the floor so I don't get the full range of motion that I would like, so I skipped the rest of these.

When I entered the room I saw Brett and two other guys in there lifting. I don't think there have been more than three people at one time in that room. Just a little crowded if everyone is doing their own thing. Wouldn't be that bad if we all worked together. After a couple of sets of deadlifts, they took off so it wasn't bad. Started to get a deep headache half way into the deadlifts, but I didn't give it much attention and it wore itself off.

Arms before going to Hawaii

No, I'm not going to Hawaii, but Brandon is. Here is what we did:

21s: 40 pounds, 4 sets of 18 (6 lower portion of incline seated curls, 6 upper portion, 6 full motion) Supposed to do 7 of each, but I had 40's and 4 sets of 18 was as much as I could do.
Nosebreakers: 4 x 6 x 125
Preacher Curls: 2 x 8 x 95, 2 x 6 x 115
Dips: 4 x 10 x bw (We rigged his machine up, and it was too close together to do dips comfortably)
Standing EZ Bar curls: 2 x 8 x 95, 2 x 6 x 115

Felt pretty good about this workout. Went home to get ready for work, and just before leaving, found my dog Sadie, had passed away. Very sad day. Here is her eulogy.

405 Bench - Finally!

I had it in my mind to do 405 today!

Here is what I did today (at Brandon Mattson's Basement):
Flat Bench: 1 x 245, 1 x 345, 1 x 395, 1 x 405, 8 x 275, 10 x 255
Incline Smith Press: 2 x 8 x 175, 6 x 225, 5 x 225
DB Flys: 4 x 12 x 40
After lunch did
Flat DB Presses: 4 x 15 x 65 (fast)

I was happy with both the 395 and 405 lift. The setup on both I felt happy with, except for a little on my left foot. I felt a sticking point halfway up on the 405, but pushed through it without much pause. I exagerrated my pause at the bottom on both, just to make sure I wasn't bouncing. Please let me know if you see something I should work on to make it cleaner. I've definitely seen cleaner, but this is a one rep max so its gonna be tough.

The weights on the 405 were setup "ugly", that's cause the guys in front of me were doing 185. The weights included were 45 - 25 - 45 - 35 - 25 - 5. There were also a couple of 45's and 25's that were from a "heavy" brand, so it was actually slightly heavier, but I'll just average it out to 405.

Again, click the image below for the movie of the 395 and 405 lifts. Thanks to Cathi for her encouragement and support. This is just one milestone I've been aiming for the past year. Need to keep going, this isn't the end, but just a milestone. 

Warning: Turn down your audio volume, when I made this video I didn't realize how loud the volume was!

Lats

Pullups: 5 (no help), 2 x 8 (3 with help), 7 (3 with help)
Bent over rows: 4 x 8 x 155
Lat Cable Pulldowns: 12 x 85, 8 x 140, 2 x 8 x 155

My hands sure took a beating today. I cut off a callous this week, and should have left it. This morning sure was tiring getting up early to lift. Have a scout camp this weekend which to be honest I'm not looking forward to. It isn't even with the scouts, it with leaders and it's to get some outdoor skills training which I don't think I'm lacking in anyways. I'm just glad I only have to do it this once.

Need to do some core work this weekend, haven't hit that at all in the last couple weeks.

Early morning shoulders

Smith Military press: 12 x 120, 10 x 145, 8 x 165, 6 x 195
Smith Shrugs: 4 x 12 x 145
Alternating DB Front Raises: 4 x 6 x 40
DB Military Press: 2 x 15 x 40, 2 x 18 x 40
DB Lateral Raises: 4 x 8 x 40

Today I was a few minutes late getting there, but Wayne wasn't there yet so I didn't miss anything. The front raises were tough as well as the lateral raises, but it was either 40 pound DB or 15 pounds. So I went heavy. Felt pretty good about these. Biceps were sore yesterday in lower section. I haven't had sore Biceps in ages! Playing Table Tennis at lunch lately, so it's either Brandon's or skip out on Ping Pong. With the tournament coming up in December I want to be well practiced, but at the same time I need to maintain a 4 workouts per week minimum.

Arms

21s: 2 x 15 (5 low, 5 high, 5 full), 2 x 18 (6 low, 6 high, 6 full)
Nosebreakers: 2 x 12 x 95, 2 x 8 x 115
Seated Preacher Curls: 4 x 8 x 95
French Presses: 2 x 12 x 115, 2 x 8 x 135
Standing Curls w/EZ bar: 4 x 15 x 75

Those curls at the end, althought the weight was light, was generating a real good burn. Got up too early. I was at Brandon's at 5:18 and realized they don't start till 5:30. Glad I went. Felt guilty for not lifting yesterday. Plus went to chuck a rama for dinner with the Low family for Bill's Birthday. The pictures from the cruise put me in a bad mood. To be honest I'm OK with a small belly, but the double chin look is really bringing me down. Need to get focused back on losing a little.

Saturday - last lift on Carnival Pride

Chest
Machine Fly: 12 x 165, 3 x 8 x 225, 8 x 255
Machine Press: 12 x 210, 2 x 8 x 255, 2 x 10 x 255

Cathi was finished with her workout so I quit early so we could go do stuff.

Cabo San Lucas

Triceps

Dips: 5 x 8 x bs (240)
Tricep Extension Machine: 12 x 70, 3 x 8 x 100, 6 x 120
DB Tricep Extensions: 3 x (8 x 100 ( 2 x 50s), 8 x 60)
Nosebreakers: 5 x 12 x 70
Cross-face DB Extensions: 2 x 8 x 30, 3 x 6 x 35, 6 x 40
Standing Cable Tricep Extensions: 12 x 80, 4 x 8 x 95

Mazatlan

Felt way too sore to do anything this morning.
Went shopping with Cathi – no excursions today. Just shopping and relaxing.

Puerto Vallarta

Shoulders
Military Machine: 12 x 130, 3 x 8 x 160, 4 x 200
Seated Row Machine: 12 x 135, 3 x 8 x 180, 6 x 195
Rear Delt Machine: 12 x 135, 8 x 135, 2 x 8 x 120, 6 x 135
Upright Rows: 5 x 12 x 70
Lat Rows: 10 x 165, 3 x 8 x 180, 6 x 180
Seated DB Military Press: 5 x 8 x 55
Many hours later….
Incline Bench DB Rows: 5 x 8 x 50
Lateral Raises: 8 x 35, 4 x 8 x 40
DB Upright Rows: 5 x 8 x 50
Walked eight times around the deck briskly with Cathi. (Probably just over 2 miles)

Today Cathi and I spent about 45 minutes in a pool with dolphins. We pet them, rode them, fed them and swam with them. It was a blast.

2nd Day at Sea

Biceps
Machine Preacher Curls: 12 x 90, 8 x110, 2 x 8 x 100, 8 x 90 Quality was compromised so went down in weight
Alternating DB Curls: 5 x 8 x 40
Standing Barbell Curls: 5 x 12 x 70 (All they had for Barbells)
Concentration Curls: 5 x 8 x 35
Wrist Curls: 5 x 8 x 35 Superset with
Reverse Grip Forearm Curls: 5 x 8 x 30
21s (Incline seated): 5 x 21 x 30
Played Ping Pong with Tim for 10 games, He won 3. He did better this time.

First Day at Sea

Chest
DB Flat Bench – 3 x 12 x 50, 2 x 10 x 60, superset with
DB Flys: 5 x 10 x 50
DB Incline Bench: 12 x 50, 4 x 12 x 60
Bench Machine: 12 x 205, 4 x 10 x 255
Nose Breakers: 5 x 15 x 70
Push Ups: 5 x 25
6 minutes on bike
Met a guy from Park City who brought his own paddle as well. He was very good compared to others I played during the day. His name is Tim. He did very good considering he seemed a bit tipsy from his drink.(He won 3 games out of about 15).

Shoulders

50 Crunches
DB Lateral Raises: 4 x 12 x 35
50 Crunches
Military Press: 8 x 135
50 Crunches
Upright Rows: 8 x 115, 3 x 8 x 145
50 Crunches

Didn't have a whole lot of motivation for today. I went down hoping that someone would be playing ping pong, but nobody was.

Later this afternoon Doug told me about cruise ships. They don't have very good gyms and they are crowded in the morning. He asked me about my bench max and if I hit 405 yet. He said I would probably lose some strength after the cruise. Man I don't want that to happen! I realize its vacation, and the food is free, but I have the following goals:

1) Eat in moderation. Don't eat until I'm full every single meal. I plan on eating a heavy breakfast 2-3 servings (after working out (see goal #2), a moderate lunch (1.5 servings), and a light dinner (1 serving (with many veggies)). No deserts at all, which should be easy considering I'm not much for sweets anyway. It's meats that are tempting for me.
2) Workout for 2 hours a day. Preferably 1.5 hours in gym, .5 in aerobics of some kind.

If I meet those goals, then I won't feel I've slacked on the cruise.

Bench

Flat Bench: 15 x 225 (2 blocks), 6 x 315 (2 blocks), 4 x 325 (2 blocks), 2 x 3 x 335 (2 blocks), 6 x 275 (no blocks), 16 x 225 (no blocks)
Incline Smith Press: 8 x 185, 3 x 8 x 195
DB Flys: 4 x 12 x 40

Started at 5:30 am. Didn't leave for work until 8:00. Ouch. Need to start leaving earlier to avoid traffic.

Biceps before Ping Pong

Took lunch early to lift before any table tennis:

Armblaster EZ bar curls: 8 x 95, 8 x 105, 8 x 115, 8 x 125
Concentration Curls: 8 x 30, 8 x 35, 8 x 40, 6 x 45
One arm reverse grip cable curls: 4 x 8 x 20
supersetted with Reverse Grip Pull Ups: 4 x 3 x bw
Alternating DB Curls: 4 x 6 x 45

Brought in a mirror from home that wasn't being used. That made a huge difference in the workout. There wasn't a mirror at all in the Tomax gym and now it does. I'm not saying that I'm considering bodybuilding, but it sure is a boost to watch my lifts and critique my form in real time. Today's lift was great and I'm excited for future workouts using the mirror to help judge how things are going.

Ping Pong with Bala was OK. I was on the losing side of things (4 out of 10 games), but they were pretty even for the most part.