:-) I like the blob slot better then the grippers too, thanks dave...

afternoon gym rats...Just got back from a 5k race in somerville, ma. It was cold but fun..everyone running had either a santa hat on or something Xmas on. :-)

Great links big frank! I definitely want to develop my yoke more. I hate how small it is.

Didn't have a lot of gas in the gym today, but I went through the routine and did the best I could for a low-energy day.

So yesterday was chest/triceps day. Was over at the inclined bench and was setting some DBs down in front of it to get ready. Twink... Back... Ouch... Not bad, though. Didn't think much of it and did the rest of the workout, no problem. Today I'm walking around shaped like a '?'.

Don't you hate it when you tweak your back in the gym. I mean the irony...

Cool deal. I love getting out there and just running for fun. My last 3 mile (I know not a true 5k) for our PFT was pretty solid, so I'm thinkin about signing up for a 5k after Christmas Break is over. Although, I'm tempted to go all out again and run another marathon. It was so rewarding this first time around.

or when you smash your hand on a barbell because some hot chick caught your eye during warmups. LOL

Bench Day
Bench-380x5 - 400x3 - 415x2( 3rd rep I had nothing coming out of the bottom ) this has been happening a lot recently.
Dips-Bodyweight+100x5x2 - +100x9
Abs 100 crunches
Treadmill crap 15 minutes.

These are often the days when most gains are made.

agreed, whenever I go into the gym feeling like im going to do well I usually disappoint myself. But on days when I feel like crap I usual hit a new PR.

Bigfrank did you cut this workout short? Doesn't seem like a lot for a normal bench day? 10 work reps isn't that much volume? Curious as to what type of training you are doing?

That's what I'm hoping for brother..I'd like to run the Boston again...:-)

I'm just chillin' out in the house till the gf gets home..then off to the gym and see if I can handle BigFrank's regiment. :-)

I am following a low volume high intensity format. Lately Ive been doing a little more than I should. This last wave, all max effort, I am trying to do less volume. I count the dips as a pressing supplement to bench. I could have done a little more, but the program doesnt really call for it. I think i made a post awhile back about the program I am following. If not I can always repost it. Going to give this program another wave, then thinking about running sheiko for 1 cycle.

good upper body workout today then had to help stack wood back @ home.

That doesn't bother me so much anymore. :-)

Last night was a good workout night..

Chest
Triceps
Biceps

I need to start bringing a note pad to jot down my progress. :-)

Keep kickin' arse, Bao!

I am headed for a chest and back torture session shortly.

Have fun Tom..

Tonight = 3miler...

hmm...Ravioli for lunch. :-)

I kind of understand the multi-vitamin and joint supplement thing but
uhm..whey protein is for post workout to help rebuild muscles?

Whey gets into the system faster than most proteins, so it is recommended to have some whey protein right after the workout to start recovery and rebuilding faster.

:-) thanks :-)

legs today after a good upper body workout yesterday