I'm hoping to get my hands on P90X soon. Can't wait to try it!

Need it? LMK..


Last night was BACK & LEGS. 3 exercises @ 3 sets increasing weights each time.

Lat pull downs wide grip
Lat pull downs close grip
Cable row close grip


Leg extentions
Something for hamstrings that I have no idea what it is called
Squats stopping at 225lbs

Had a decent shoulder day today.

Cable upright rows to 3 x 8 @ 150
DB presses 10 @ 45, 7 @ 55, 5 @ 60, 4 @ 60, 6 @ 50
Front DB raises 3 x 8 @ 30
Machine rear delt (reversed peck deck) 3 x 6-8 @ 180 (this is puzzling me)
Machine side delt 3 x 8 @ 150ish (dang machine hurt the skin on my arms)

Farmer's walks 75lb DBs for 20yards x 4 (last set sucked)

Gains and PRs on the rear delts and side delts and farmer's walks. My shoulders can use a rest this weekend, though. :-)

Off to squat in a few. Hurray!...

I have a friend locally who said she would make copies of it for me as long as I give her the 12 dvd's for it. I just have to get around to bringing them to her. It's hard to believe it includes 12 dvds!

had a bad night last night... and had to unleash the beserker rage...

chest day:
flat bench
225lbsx5
225lbsx5
225lbsx5
275lbsx3
315lbsx3
325lbsx1
:-) then the beserker rage kicked in 355lbs x 3 :-)

incline dumbell press
100lbs x 6
105lbs x 6
110lbs x 4
:-) then the beserker rage kicked in 120lbs x 10 :-)

weighted dips
100lbs x 12 x 5

not bad for a a 160lbs guy... :-)

160 pounds!? Geeze, you put me to shame. :-) You have prolly been lifting hard for a long time though...

nothing Gerry crazy today; but I did hit some PRs. chest/tri day.

db flat bench press: 50 x 10; 65 x 8; 75 x 5 (PR on reps); 75 x 4; 75 x 0 (failed out in front of the club trainer and a client). thought about going down to 70 ... but then Gerry's voice spoke to me. 80 x 3 or 4 (can't remember -- blur). either way, a PR on db flat bench. :-)

hammer strength incline: 98 x 10, 148 x 6, 158 x 4 (PR), 148 x 5

hammer strength dips: 234 x 10, 278 x 5, 6, 5

HS decline press: 234 x 6, 6

Press downs: 150 x 10; 170 x 8; 200 x 4, 5, 4

Overhead cable rope extensions; 130 x 10, 150 x 3 (failed and laughed)

Not a bad day for a fatty ... that's what I tell myself, at least. It's nice to FINALLY start seeing some real gains in chest. Now I just need to find a lifting partner so I can get some REAL real gains.



Oh ... and on another note ... I'm outgrowing my clothes. :-) Before I started lifting, I had a 15.5" neck. Less than a year ago, I got measured for a suit and was a 16/16.5" neck, 32/33" arms. Got measured for some shirts yesterday: 17.5" neck and 34/35" arms (because my shoulders are broader. I thought my old shirts were a little tight. LoL! I even tried a 17" x 32/33" shirt because I was in denial; but I couldn't cross my arms without it feeling like it was going to rip in the shoulders or choke me out. :-) So it looks like I'm officially an XL now. Don't even know what my chest measurement is; but the jacket I bought last year (which was a bit big) is fitting nicely now. :-)

Crossfit workout this morning was called Fight Gone Bad. We're ramping up for an event next month where several local gyms are coming up for this workout.

The workout is 5 stations, one minute each, as many reps as possible, three rounds, one minute rest between rounds. Score is your total reps/cal.

Sumo high lift dead pull 75# :-) (upright row from ground)
20" box jump or step
push press #75
rowing machine (count calories burned on this one)
wall ball (20# ball, full squat with the ball in front rack, on the way up, throw and hit a 10' target)

We were supposed to go about 75%. My knee is bothering me, so I didn't go to any depth on the wall balls, and pretty much blew them off. I ended up with a 221 which is a PR. The other stations felt really strong.

I'll probably take the rest of the week off from any leg work to let my knee heal. I think what happened was that last Monday, we did squats, and I was working on form and depth. I'm extremely flexible, and I was taking it all the way down, and getting a little bounce at the bottom. For me, that is basically bouncing my a$$ off my heals. It felt great at the time, and my coach loved the form, but I think the muscles in my knees were not used to that much depth with weight. My knee just feels a bit unstable once I start working.

:-) I'm sure that when I have an occasion to wear my suit, it will be a little snug around the shoulders.

It gets worse from there.

Like when I was in my brothers wedding and three nights before the wedding, I get a hysterical call from my son to be sister in law going nutts about how all my crap had to be tailored and they were scrambling to find a vest that would fit me.
Sucks when your 5 foot barely 7 and pushing 250lbs. Running out of room to grow.

Yeah ... I'm heading to the Men's Warehouse tomorrow to get fitted for my brother's wedding. That's going to be interesting ... especially since I'm on cycle (p.h.) right now and will be up until about the wedding (9/26). LoL! My money is on a serious scramble the week before. :-)

Chest, Shoulders, and Tris today....Got a crazy pump! :-)

Feel fat this morning after a week and a half off and too much ice cream...

Squats, Bent-Over Rows and Dips. No new PRs, just grinding it out.

Nothing crazy last night..3 exercises on chest with 3 sets increasing and the same for shoulders with some abs thrown in.

I need to either ramp up the amount of sets or start back on cardio to burn some fat..:-)

More PRs today on back & bis....

Warmed up super-setting hammer strength isolat low rows and nautilus nitro pull downs, increasing weight along the way.

HS low rows: 238 x 8; 278 x 6; 298 x 5, 6, 5 (PR)

NN pull downs: 278 x 8, 328 x 5, 4, 4 (PR)

Underhand grip bent over rows: 135 x 5, 6, 12, 10 (new exercise)

DB one-arm rows: 110 x 8; 125 x 5, 4, 6 (strapped in)

Finished things off with some biceps work on the cable pullies -- straight bar curls and one-arm curls -- until my arms felt like they were gonna fall off. :-)

Happy lifting to all!!!!! :-)

Chest was last night nothing special. Pulling tonight then off to a meeting.

Did a lot of leg and back yesterday. Also worked chest and tris.

"Off" day.

20 minutes cardio

Cable rope crunches: 25, 20, 15 @ 200lbs
Pull-down abs: 2 sets of 10 @ 200lbs
Captain's chair leg raises: 2 sets of 10

10 minutes of cardio

Last night I got a body weight workout. GHD situps, pushups, ring dips, rope pull-ups. Did 5 rounds, 10 sets of each.

This morning was push presses. 100 reps of 75# broken up with some back extensions and situps. Felt pretty drained after an evening workout yesterday.

Plan to take tomorrow off.