And...Here...We...Go

[David Lees]

Jim, haven't watched it yet. I will. You got my word.

Yeah wood. I'm sore this morning but have no low back pain.

Excellent!

[bigbenj]

I haven't been around too much, but it seems like your back isn't giving you as much trouble as it did in the past.

[Mini Forklift Ⓥ]

Great that your back seems like it's heaps better. Very cool.

Training today?

[The Joker]

2/27
Abs/Calves/Cardio

Machine Crunches
3 sets

Hanging Leg Raise
3 Sets to failure

Leg Press Calf Press
20x2pps
20x3pps
20x4pps
20x4pps
20x4pps

Seated Calf Raise
10x155
10x155
10x155+ Failure with top ROM (Machine racked) something like 6-7 reps

20 Mins on Tread
2.5 % @3.5mph

Easy stuff. Good times.

[The Joker]

Excellent!

Yes Sir

I haven't been around too much, but it seems like your back isn't giving you as much trouble as it did in the past.

It hasn't I have really been hitting my core hard that has helped big time.

Great that your back seems like it's heaps better. Very cool.

Training today?

Yup.

Yestedays is posted and Today is Chest/Tris

[The Joker]

Lori and I took in my sons best friend, Austin a few years ago. He is 2 months younger than my son, David-18. His parent treated him like shit his whole life and kicked him out at a young age. We all have known Austin for about 7 years. Lori and I were in the process of adopting him.

On Saturday morning at 9:30 AM, Austin took his own life.

[ATTACH=CONFIG]263286[/ATTACH]

I hope you found what you needed, man.



To be honest, David and Austin are more like my little brothers. David never really accepted me at a Father. But more like a big brother. And I am fine with that. I never expected the kids to do that, but to just accept me as their mothers husband. My daughter, Nic, has accepted me as a father.

I lost a brother yesterday.

Austin Katayama
Febuary 26, 1993- October 15, 2011

Sunday was Austins Birthday. Happy Birthday Man. Strange but Sunday was easy to deal with but Monday fucking sucked. I haven't been to his grave since his funeral and I was suprised that they had not got him a permenant head stone yet. He totally didn't want to be buried, surrounded by old people names Ester, Clarence, Margarett in Tri Cities, Wa. I can think of 100000000000 Places to spend forever at. Fuck his "real" parents. But His aunt and uncle are cool people I have known them longer than I have Known Austin. We are meeting up for dinner on Friday. Good people

Happy Birthday Austin.

422197_3166153445516_1615813728_2636462_1049282786_n.jpg

[David Lees]

Sorry J...

[Mini Forklift Ⓥ]

That's rough. Chin up big guy, stay strong.

[woodswise]

So sorry, bud. You gave him some good times, and he was lucky to be part of your family for a short time. Never forget that.

[The Joker]

2/28
Chest/Tri

Pec Deck
10x135
10x150
10x165
9x180

Incline
12x135
10x155
8x165

Flat DB
10x70
8x75
8x80-7x45

Flat Machine Press
8x165-8x120
8x150-7x105

Rope Pushdowns
12x100
10x110
10x100-9x60

Skull Crusher
12x75
12x75
12x75

D handle Pushdowns
12x100
12x100
12x100

Stretched

Not a heavy day at all. OK with me because my shoulder kills today. But I was done so fast, I had a crazy fucking pump.

2/21
Chest/Triceps

Incline
155x8
185x10
205x8
215x7-135x8(F)

DB Press
12x70
10x80(F)
75x7-45x9(F)
70x6-50x5(F)

Dips
10
10
10(F)

Pec Deck
12x135
9x135
6x135

CG Bench Kept Reps low. These were not close to failure. Just wanted to throw them back in. I stopped doing them months ago when I thought I had a small tear in my pec. Turned out to be a strain.
135x5
135x6
135x6

Rope pushdowns
12x90
12x100
12x100

Great workout.

-------------------

2/12
Chest/Triceps

Hammer Incline
12x185
10x225
8x275
6x315-4x225-4x135

Machine Press
12x105
10x150
8x165

DB Incline
12x60
10x50
8x55 Elbows in

Dips- Bottom half ROM
9
8
8

DB Flyes
12x25
10x35

Rope Pushdowns
12x100
12x100
12x100
12x100

2Arm DB Extension
12x70
10x70
10x70

D handle Pushdowns
12x90
12x90
12x90

----------------------

2/5
Chest/Triceps

Incline
12x185
8x205(F)
8x185
6x185

Flat DB
12x70
10x70
8x60
6x70

Dips- Bottom ROM
3 sets to failure

Cable Flyes
12x70
10x80
8x80

Rope Pushdowns
12
10
10
10

Seated DB Extension
12x70
10x80
10x80

____________________________

1/31
Abs/Chest

200 Machine Crunches

Incline
12x135
10x185
8x205
6x185

Flat Db
12x70
10x50
8x55 These first 3 sets I had elbows out.
6x70 Elbows in.

Dips- Bottom Half ROM
4 sets to failure. Didn't Count reps

Flat Flyes
12x20
10x30
8x35
6x40

Long chest stretching afterwards.

This is my first workout on 12, 10, 8, 6 so my numbers are very low. They will jump up quickly. I had a great pump.

----------------------------------

1/21
Day 114
Abs/Chest/Laterals/Calves

200 machine Crunches

Pec Deck
12/135
12x150
12x165
9x165-3x135

Flat DB Press
5x80
5x90
5x100-F
5x100-F

Hammer Incline
5x275
5x315
5x295

Incline Flyes
12x35
12x40

Seated Laterals
20x15lbs
20x15

Standing Calf Press
10x250
10x250
10x250 (Stack + 2-45s + bar)
10x250 (Stack + 2-45s + bar)

15 Minutes of stretching.

Had a great workout today. Fuck waiting till Monday to get back to serious training.

_________

1/7
Day 98
Chest

Bench-No sets taken to failure
10x185
10x185
10x185
10x205
5x225
1x245
1x255

Incline
10x135
10x185
10x165

Incline Flyes
10x25
10x35
10x40

Cable Flyes
10x60
10x90
10x90

I have a bad pounding headache the whole time. Sucked. I was supposed to train triceps but didn't. I just wanted to do chest today. My lower back is still sore and tight from back day the other day. I want to try and get back in to training legs more regularly. It is rediculous now. maybe twice a month.

------------------

1/3
Day 94
Chest/Triceps

Flat bench- 60 sec pec stretch between sets.
10x185
10x205
10x225

DB Incline
10x70
10x75
10x70

Incline DB Flyes
10x25
10x25
10x25

Dip Machine 60 sec tricep stretch between sets.
10xstack
10xstack+90lbs
10xstack+90lbs
10xstack+90lbs

Pushdowns
10x stack
10x stack
10x stack
10x stack

-------------------------------

12/30
Day 90
Chest/Some Triceps

Roger wanted me to get maxes on all first movements for this week. I got the 405 Dead. Today I got 275 on Bench.

Bench
275x1
Went for 280 but didn't get it. I have never been one for 1 rep sets. I am very happy with 275.

Incline DB press
10x70
10x80
7x85(F)

Pec Deck
3x10. Didn't Track weight.

CG Bench was up next. Did a few reps with 135 but didn't feel great on my shoulders.

Pushdowns
4x10 Slow mo.

I didn't do abs because of where the DR. Cut my leg open. Just gunna let that heal up real quick.

Celebrating my birthday tonight!

____________________________

12/19
Day 79
Abs/Chest/Triceps

Decline Cruches
200

Bench
10x185
8x225
6x225
10x185

Hammer Incline
20x135
20x135
5x225
5x225
5x255

Cable Flyes
20x60lbs
20x60
5x100
5x100
5x100

CG Bench
20x100lbs
20x100
5x135
5x135
5x135

Bench Dips- to failure
31 reps
17
14
12
12

This workout was a gauge for all the next ones to come- weight wise. Still tough for me though. My strength is down, but whatever.

[The Joker]

Thanks for your words fellas.

[ChrisCatastrophe]

Hey man Sorry glad to see you still killing it.

[David Lees]

Another bitchy shoulder....

[The Joker]

Makes 3

[The Joker]

Feeling the self destruction