Will do, Frank, thank you. :-)

For what? You rock! And you love the Blackhawks! :-)

http://www.youtube.com/watch?v=UheCc...441672&index=0

Shorts not included

I really need to get me a pair of those shorts. They look like they'd be great for doing yoga in. Dokk?

I repeat: I hate u all.

I swear that I will never talk about yoga again. I haven't even been in a very long time. Hell ... I only ever went 2-3 times. :-)

A$$holes. :-) :-)

Max effort leg/back day

Cardio warmup: 10 minutes on recumbent bike

Good AMs: worked up with sets of 3-5 from 45 (bar) to 275, adding 25s or 45s every time. Did a couple sets of 295. Got some spotters and cranked out 315 x 3 (PR). Was going to go for more; but I didn't want to ask for spotters again.

Squats: 225 x 5, 225 x 5, 275 x 3

Partial deadlifts: 135 x 8; 185 x 8 x 3sets

Ghetto reverse hypers: 4sets of 10

Pull down abs: 200 x 10, 12, 9; 170 x 10

Wowwwww! You're "Lookin Good", Dokk!:-)

Blame Tom. Or maybe me, but mostly Tom. :-)



















:-)

I'm OK with that. :-)

lol!!!

Good lifts this morning. Bench 190x5, 195x3, 200x3(PR Reps). DB Row 85x5x3, and Front Squats 135x5, 155x5, 165x5.

Knee hurts and I feel fat, but stronger.

My abs are killing me! I've been using my core a lot with golf and softball but I think it was the squats but I'm not sure since that was days ago. :-) Gym tonite should be light.

Max effort chest, today. Theoretically, I probably shouldn't have done this today given some left shoulder pain and tricep weirdness. That said, I'm glad I listened to my inner reckless Gerry adn went ahead with it because I totally feel better now. :-)

Accessory warm-ups (mostly tricep exercises)

Floor presses: 45# x 10r x 2s; 95 x 10 x 2; 135 x 5; 155 x 3; 175 x 3; 185 x 3; 200 x 2; 205 x 1 (1RM for any kind of press). I'm happy with that result. Makes me think that 225 on flat bench is close....

JM presses: 45 x 10; 65 x 8; 75 x 8; 85 x 8, 8, 7

HS low-rows: 2pie x 10; 4 pie x 10 x 2; 4pie + 2 25s x 8

External shoulder rotations (cable): 20 x 10 x 4

Internal shoulder rotations: 30 x 10 x 2

Face pulls: 100 x 10 x 3; 120 x 10

That's it. Fun day and I'm feeling relatively good. Time to hit the showers and get to work.

Happy lifting to all! :-)

Good lord

Second day back at it after 3 years of getting fat.

Who woulda thunk I could get so out of shape.

starting slow

Today was 30 min intense cardio between 130 and 135 bpm - I swear I felt a plate of nachos pass through my aorta

The chest and shoulders

Flat bench press 3 sets 12 by 150 (couldn't finish the last set :-) )
Military press 3 sets 12 by 70 (have to go easy here blew out my shoulder in car crash 2 years ago)
Pec flys flat bench 3 X 12 at 30 (again couldn't finish the last)
Dumbell press incline 3 sets 12 by 50
Front shoulder raises 3 sets 12 by 25

Finished off with pushups till I faceplanted on the matts. I am way out of shape, gonna be an uphill run.

Good luck Shawn! :-)

Took it fairly easy today, tomorrow is first pre-season game, and I need to save some "gas". :-)

Eat some of those tacos ... you'll have plenty of gas! :-)

Wrong "gas", Dokk :-) .......I think tomorrow will be Pad Thai. :-)

an "off" day today -- just random support stuff.

Warmup

Plate-loaded pull downs: 188lbs x 10reps x 4sets

Superset:
External shoulder rotations: 25 x 10 x 4
Internal shoulder rotations: 25 x 10 x 4

Superset:
Cable rope crunches: 200 x 15,15,12,11
Seated machine flyes: 145 x 10 x 4

Nothing particularly "hard" -- just going in for the reps to get the blood flowing to my muscles. :-)

Tomorrow is DE leg day. :-)

My upper body needs a beating. Going to do pushup/pullup workout until my arms chest and back are numb tonight.

shoulders and chest last night...nothing special..

Ordered some new wrist wraps (mine are getting shredded, loosing some support, and are close to 2 years old) and my first briefs: Inzer Heavy Duty Groove Briefs. :-)

I wish they'd come before I lift Monday; but they won't, which is fine.

No pics, please Dokk! :-)

Back to the gym manana, only overtime so I will go a tad late.