the "fold"? :-) is that a joke about my fat rolls? :-)


:-) :-)

Yours? What about mine? :-)

You can't even *ask* that with a straight face. :-)

My body is *definitely* feeling it from yesterday. I didn't drink nearly enough water throughout the day considering how warm it was and how much time I was outside. I really feel those triplex pulls all over. :-)

Today I did push-pull -- chest (flat and incline DB) followed by 4 sets of BB rows. I also did some tri work (overhead rope extensions and press-downs). I thought about doing some biceps work; but I was outta gas after an hour.

I asked about a power rack today and there just isn't one. Not sure how I'm going to properly do rack pulls -- closest thing is a smith machine, which isn't close at all. I think this is the one fatal flaw of my gym ... and one that may lead me to seek out a membership elsewhere next month. :-)

No power rack? Wow....hard to believe at a gym that sounded fairly well-equipped.

Tell me about it! 3 nice squat racks and all that nice HS plate loaded stuff -- but no PR is strange. No Oly platform, either; but that's less odd.
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My gym doesn't have a power rack either. Couple of squat racks is the best they can do. I can't argue the location, however. It's across the street from my apartment.

Joined a brand new LA Fitness today. It's not even open yet, actually -- not till the 24th. Only $25 a month each (guaranteed not to increase) and the "initiation fee" for me and the DrMS of $199 total. All the classes, yoga, etc are free for DrMS and they have squat racks and a cage all with adjustable arms, etc. There's also a pool, hot tub, racquetball courts, and more. Pretty good deal considering that the campus one is $27.50 and parking is a biotch.

Cool Moe Dee, Dokk! :-)

I am taking tomorrow off for the LCdA Herf, back to business Sunday.

Mine is an LA fitness as well. Pretty good, good classes, but getting to be in need of some remodeling.

Good lifts this morning. Bench, Squat and Hang Cleans. Good depth on the squat at 305, and a good bench at 190 (tie PR). I still think I might not be doing the damn cleans right.

a lot of people do rack pulls from blocks or something on the floor. You could stack maybe 4-5 45's and do below the knee rack pulls. Personally I think that rack pulls are decent if you have some lower body ( hamstring issues ) and don't want to drop a lot of pulling power while you are rehabbing an injury . Different trains of thought on this.
But I am a big believer in never straying from the Big 3. Pull from the floor, bench from a flat bench and squat to parallel. After you do those, than for some assistance you can do something else. Just my two cents.
good article on cleans
http://www.tmuscle.com/free_online_a...he_power_clean


side note 6th day off, going back mon. i feel like a bum but hope this will help.

Gerry said I couldn't post here ( yea like I care :-) ) Played Volleyball yesterday 4 games rode bike home watching the sunset. Today took on all the hills I came to when I rode PV . I'm sore tired and going to bed:-)

Rob :-)

good job rob!

Yeah, good job Rob! And screw that Gerry guy!!! :-)



:-) :-)

screw that guy gerry, hes mad cuz he small

chest day:
100lb dumbell 4sets of 10
100 dips with 90lbs strapped to my waist
farmer walks 5 sets 20 yards 110lb dumbells

swam 200 meters

yes im back and yes im angry...

12 weeks from my next tournament...

real angry... :-)

Back, biceps, and abs today, plus 20 min. of cardio.
The new gym sounds great, Dokk. The only one we have in our town doesn't have much and I have to pay $45 a month. They have the monopoly here.

Yeah ... $30-35 is probably more normal. I'm lucking out with $25 a month because they want to get their numbers up before they open. :-)

No gym for me today; although, I did buy a new gym bag. :-)

You are kicking ass, My Brother...in the gym, and in about 12 weeks on the mat. :-)

Still trying to find my rhythm....

Triplex pulls from the ground: 135 to 315

Deads (sumo): 315 x 5, 365 x 1

Wide-grip deads from a box: 225 x 8, 225 x 6

Deads (conventional): 225 x 10

Pull-down abs: 100 x 10, 105 x 9, 110 x 8

Pullthroughs: 200 x 10, 205 x 10, 210 x 9, 215 x 9, 220 x 6 (ran out of gas is all)

Probably should be doing more on the triplex. I'm finding my grip, after the almost month-long break, to be problematic. I'd train it with some rack pulls; but can't in this gym. :-) Oh well -- I'll get started on it next week at the new gym. :-)

Got a question for any o the big guys who do pullthroughs: If (a) the stack only goes up to 200, (b) there's only space to add four 5lb weights on top of the stack, and (c) there isn't really the room to add a plate behind the pin securing the stack, how do you do heavier pullthroughs?

Actually ... I just got thinking: maybe there's another machine somewhere in the gym that has a heavier stack and a low cable. :-)

Thanks Frank. I'll read through that today. Off day for me today, spin yesterday. :-) Now if the damn gym would just fix the AC in the spin room, I'd be happy...