TenEightTen

Well, Floyd and I started up again. Broke a light sweat and lifted weight, just light weight and a few pushes. Needless to saw I am not sore today, but I am feeling that I did work out. We did
Chest, back, shoulders, legs, abs, lower back and arms. It went fine, but now I have funny joint pains every where, getting old sucks, but I am sure I'll get over it.

The Calf made it through everything fine, so that is a good thing

Thursday is the next day for us. Sounds like Shannon wants to come too. So 3 it will be, and ripping through the lifts we will go.

Maybe before we start for reals this time we should take some measurables and actually see if gains are being made.... maybe

Thursday week 3 of 3 - 1 set workouts

I wasn't sure Floyd was gunna show this morning, he said he had to work late again. But he eventually did, got in a quick warm up and dove right into lifting. My legs felt particularly strong today, where as both our backs did not. Funny how that works some times. I know I got 14 of the 15 reps on Bench this morning, not sure how much if any Floyd aided with the last one, I never asked as I just pretended it was none. After we were done Floyd did say, "Glad I dragged my ass out of bed this morning, I do actually feel better." That's why we are doing this, to feel better and to throw up 3 plates and oh yeah just wait till those endorphins wear off, lol, just wait....

. Week 3 of 3 Floyd Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 - 270 270 . Lying Leg Curl 1 15 - 130 130 . Cable Row 1 15 - 130 140 . Bench 1 15 - 135 135 . Dumbbell press 1 15 - 35's 35's . Dumbbell shrug 1 15 - 70's 70's . Pushdown 1 15 - 70 72.5 . Barbell curl 1 15 - 80 80 . Back Ext. 1 15 - 10 0 . calf raise 1 15 - 300 300 . wrist curl 1 15 - 65 65 . Crunches 1 15 - 105 105 . . 2 of 3 Cam Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 - 450 450 . Lying Leg Curl 1 15 - 170 170 . Cable Row 1 15 - 190 190

. Bench 1 15 - 215 215 . Dumbbell press 1 15 - 50's 50's . Dumbbell shrug 1 15 - 90's 95's . Pushdown 1 15 - 87.5 87.5 . Barbell curl 1 15 - 90 90 . Back Ext. 1 15 - 45 45 . calf raise 1 15 - 300 300 . wrist curl 1 15 - 65 65 . Crunches 1 15 - 70 70

Tuesday Week 3 of 3 - 1 set workouts

Monday was a no go for us. Not because it was a Holiday (which it was) not because it was us being lazy (which were weren't) and not because it wasn't open (which it was). Floyd and I kinda worked like dogs all weekend, and we just needed some time off. Floyd did demo Saturday and Sunday and yard work on Monday. I did yard work Saturday and Sunday and built an herb garden on Monday. Needless to say, the beast was stunned A Whip-Crack went his whippy tail... oops Needless to say we were tired so Tuesday it was. Last week of the 1 setters. Then on to 2 sets, less reps, slightly more weight for 3 weeks, then on to a 2-day split for 6 weeks. Then on to a 4-day split for 12 weeks.

. Week 3 of 3 Floyd Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 - 270 . Lying Leg Curl 1 15 - 130 . Cable Row 1 15 - 130 . Bench 1 15 - 135 . Dumbbell press 1 15 - 35's . Dumbbell shrug 1 15 - 70's . Pushdown 1 15 - 70 . Barbell curl 1 15 - 80 . Back Ext. 1 15 - 10 . calf raise 1 15 - 300 . wrist curl 1 15 - 65 . Crunches 1 15 - 105 . . 2 of 3 Cam Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 - 450 . Lying Leg Curl 1 15 - 170 . Cable Row 1 15 - 190

. Bench 1 15 - 215 . Dumbbell press 1 15 - 50's . Dumbbell shrug 1 15 - 90's . Pushdown 1 15 - 87.5 . Barbell curl 1 15 - 90 . Back Ext. 1 15 - 45 . calf raise 1 15 - 300 . wrist curl 1 15 - 65 . Crunches 1 15 - 70

Friday 4 of 4 - Week 2 of 3 - 1 set workouts

Maybe Floyd working until 12:30AM and me drinking beer and eating pizza and going to bed at 1AM to get up and work out at 6:30AM was a bad idea. I am not say it was a bad idea, just that there is that possibility. Part of me was hoping floyd would cancel this morning, but we both did feel better after pumping. some iron that is.

. 2 of 3 Floyd Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 250 270 320 340 . Lying Leg Curl 1 15 100 110 120 130 . Cable Row 1 15 120 120 130 130 . Bench 1 15 135 140 135 135 . Dumbbell press 1 15 35's 35's 35's 35's . Dumbbell shrug 1 15 60's 65's 65's 70's . Pushdown 1 15 57.5 57.5 62.5 65 . Barbell curl 1 15 65 75 80 80 . Back Ext. 1 15 2.5 10 10 10 . calf raise 1 15 280 300 300 300 . wrist curl 1 15 55 55 65 65 . Crunches 1 15 105 105 105 105 . . 2 of 3 Cam Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 380 410 430 450 . Lying Leg Curl 1 15 130 140 150 160 . Cable Row 1 15 180 180 185 190

. Bench 1 15 200 205 210 215 . Dumbbell press 1 15 55's 55's 50's 50's . Dumbbell shrug 1 15 85's 85's 85's 90's . Pushdown 1 15 80 80 85 87.5 . Barbell curl 1 15 90 90 90 90 . Back Ext. 1 15 35 35 45 45 . calf raise 1 15 280 300 300 300 . wrist curl 1 15 55 55 65 65 . Crunches 1 15 65 65 70 70

Thursday Week 2 of 3 - 1 set workouts

Well, the day off did a body good, felt strong today. Raised some weights lowered shoulder press, only to do all 15 this time so I don't know on that one. Club is open on Monday 7AM - 2PM now, on your day off when do you go to the club?

. 2 of 3 Floyd Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 250 270 320 . Lying Leg Curl 1 15 100 110 120 . Cable Row 1 15 120 120 130 . Bench 1 15 135 140 135 . Dumbbell press 1 15 35 35 35 . Dumbbell shrug 1 15 60's 65's 65's . Pushdown 1 15 57.5 57.5 62.5 . Barbell curl 1 15 65 75 80 . Back Ext. 1 15 2.5 10 10 . calf raise 1 15 280 300 300 . wrist curl 1 15 55 55 65 . Crunches 1 15 105 105 105 . . 2 of 3 Cam Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 380 410 430 . Lying Leg Curl 1 15 130 140 150 . Cable Row 1 15 180 180 185

. Bench 1 15 200 205 210 . Dumbbell press 1 15 55 55 50 . Dumbbell shrug 1 15 85 85 85 . Pushdown 1 15 80 80 85 . Barbell curl 1 15 90 90 90 . Back Ext. 1 15 35 35 45 . calf raise 1 15 280 300 300 . wrist curl 1 15 55 55 65 . Crunches 1 15 65 65 70

Friday - Week 1 of 3

Well, We passed on Thursday, Felt strong today, but left the note pad at home as to how much we had done the time before, for the most part we remembered pretty good I think. Weekend off, and hit it hard on Monday. Getting strong now......

. 1 of 3 Floyd Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 180 200D - 230 . Lying Leg Curl 1 15 60 70E - 100 . Cable Row 1 15 100 120D - 120 . Bench 1 15 115 120D - 125 . Dumbbell press 1 15 25 30D - 30 . Dumbbell shrug 1 15 60 60D - 80 . Pushdown 1 15 50 52.5H - ? . Barbell curl 1 15 55 65H - 65 . Back Ext. 1 15 - 0 - 0 . calf raise 1 15 200 240E - 260 . wrist curl 1 15 45 55H - 55 . Crunches 1 15 100 lbs, 105lbs - 100 . . 1 of 3 Cameron Ted Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 270 320E - 360 . Lying Leg Curl 1 15 90 100E - 130 . Cable Row 1 15 160 180D - 180

. Bench 1 15 185 190D - 195 . Dumbbell press 1 15 45 50D - 55 . Dumbbell shrug 1 15 80 85H - 85 . Pushdown 1 15 72.5 80H - ? . Barbell curl 1 15 75 85H - 85 . Back Ext. 1 15 - 25E - 25 . calf raise 1 15 200 240E - 260 . wrist curl 1 15 45 55H - 55 . Crunches 1 15 100 lbs 60 lbs - 60

Tuesday Week 1 of 3

So this is day 2 of 12 for this 3 week phase 1 program, at the end of the 12th workout we move on to phase 2 which is an additional 3 week program that has 2 sets of 12 reps on most exercises. Things are moving along pretty good so far I think. Also I am experimenting with embedding grids, not as fun or easy as I thought it might be

. 1 of 3 Floyd Monday Tuesday Thursday Friday . Part Exercise Sets Reps . Quads Leg Press 1 15 180 200D . Hams Lying Leg Curl 1 15 60 70E . Back Seated Cable Row 1 15 100 120D . Chest Flat Bench Press 1 15 115 120D . Shldrs Dumbbell press 1 15 25 30D . Traps Dumbbell shrug 1 15 60 60D . Triceps Pushdown 1 15 50 52.5H . Biceps Barbell curl 1 15 55 65H . Back Back extension 1 15 Forgotten 0 . Calves Standing calf raise 1 15 200 240E . arms Barbell wrist curl 1 15 45 55H . Abs Crunches 1 15 100 lbs, 105lbs . . 1 of 3 Cameron Ted Monday Tuesday Thursday Friday . Part Exercise Sets Reps . Quads Leg Press 1 15 270 320E . Hams Lying Leg Curl 1 15 90 100E . Back Seated Cable Row 1 15 160 180D

. Chest Flat Bench Press 1 15 185 190D . Shldrs Dumbbell press 1 15 45 50D . Traps Dumbbell shrug 1 15 80 85H . Triceps Pushdown 1 15 72.5 80H . Biceps Barbell curl 1 15 75 85H . Back Back extension 1 15 forgotten 25E . Calves Standing calf raise 1 15 200 240E . arms Barbell wrist curl 1 15 45 55H . Abs Crunches 1 15 100 lbs 60 lbs

E=Easy

D = Do-able

H = Hard, but completed all reps

Monday Week 1 (of 3)

. Week 1 (of 3) Floyd Monday Tuesday Thursday Friday . Bodypart Exercise Sets Reps . Quads/Glutes Leg Press 1 15 4 X 45 . Hamstrings Lying Leg Curl 1 15 60 . Upper Back Seated Cable Row 1 15 100 . Chest Flat Bench Press 1 15 115 . Shoulders Dumbbell press 1 15 25 . Traps Dumbbell shrug 1 15 60 . Triceps Pushdown 1 15 50 . Biceps Barbell curl 1 15 55 . Lower Back Back extension 1 15 Forgotten . Calves Standing calf raise 1 15 200 . Forearms Barbell wrist curl 1 15 45 . Abdominals Crunches 1 15 100 lbs, . . Week 1 (of 3) Cameron Ted Monday Tuesday Thursday Friday . Bodypart Exercise Sets Reps . Quads/Glutes Leg Press 1 15 6 x 45 . Hamstrings Lying Leg Curl 1 15 90 . Upper Back Seated Cable Row 1 15 160

. Chest Flat Bench Press 1 15 185 . Shoulders Dumbbell press 1 15 45 . Traps Dumbbell shrug 1 15 80 . Triceps Pushdown 1 15 72.5 . Biceps Barbell curl 1 15 75 . Lower Back Back extension 1 15 forgotten . Calves Standing calf raise 1 15 200 . Forearms Barbell wrist curl 1 15 45 . Abdominals Crunches 1 15 100 lbs

Mr. Self Destruct -

Floyd was a show today, he had to work sunday night so a monday morning workout was a no go for him. He did make it to the gym to get some treadmill work in on monday night, so good for him.

Treadmill and weights about 50 - 60 total minutes. all in all a great morning. Until a bowl of dog food was placed on top of the fridge (more accurately on to of the fridge door) so it fell on my head and in the fridge. good times. And just for the record, I didn't put it there.

Transformers II was the movie. It is a lot like Avatar, looks good, bad movie. Terrible story... worse dialog.... It is too bad that the things I grew up with the keep re-hashing into more "Kids Stuff" I think it would have been really fun if they had gone for it and made it and R rated movie for people my age.

Mr. Self Destruct - Journey

No not the band, the movie Journey to the Center of the Earth. Even though it was the 3-D version and I didn't have glasses it was still pretty entertain, what I saw of it. Really funny to watch a 13 year old call "dibs" on a girl.

Found out today that 135 easy, 185 easy, 225 easy, 245 doable, 275 not doable. So I am guessing somewhere in the 250 - 260 range is where my bench max lies.... sadness still not one of me......

Floyd found that his chest might have been a little sore today, but he had a meeting to get to and I was a little late so the lift went by real quick, which is fine with me.

4 days in a row this week. 4 days in a row last week. Here's to 4 days next week too.

Mr. Self Destruct - BACK at it

The only thing I can think is that Floyd's abs must feel like my back after the way he looked at the Ab machine this morning. About half way up on my left side it just plain feels bad. "Why you going in" Jamie Lou wants to know.... That is what you do, work through it, always have in the past and probably always will. So we will see. And Floyd's abs? He did jump back on that machine for a few reps this morning... see you work through it. One more day this week makes 2 weeks in a row of not missing, so I have that going for me, which is nice.

Need to get new shoe... one of these days maybe.

Oh and the movie was Body of Lies.. Leo creating things that aren't real with extremists, getting people killed, getting kidnapped, pissing off foreign countries. So much better than euthanasia.

Mr. Self Destruct - Bowling edition

Well after a long cardio yesterday and a fast weight session, I felt good. Then bowling went pretty good too. Then I woke up today and felt like my back was tied in knots. Early to bed for me tonight I think, and I hope working out tomorrow with rusty can make my back feel a little better. Need to remember to get new shoes.....

Mr. Self Destruct - The Impossible mission part THREE

that part THREE was in my best Resident Evil voice (for you gaming geeks that happen to read this). Well the board said Million dollar baby again, but I was pleasantly surprised when it was Mission Impossible III instead. Action movies, no matter how implausible they are, are more fun to work out to that movie on euthanasia. Just on guy's opinion. The saddest part, the Ben Stiller bit never EVER happens where they jump and in mid air Tom Cruise turns to the camera and says, "This mission just got more impossibler"

Floyd the barber showed up right at the same time I did. We hit 25 mins on the cardio and then pumped iron for around 15 mins, 1 set lower weight, high reps, many exercises. Heart rate seemed to stay up pretty good so if all goes well we will try a similar model the rest of the week on Thursday and Friday. So I am excited to see how this new phase of the Gold's experience goes.

Mr. Self Destruct - Million Dollar Version

OOO-WEEE What Up with that? What up with that? Million Dollar Baby the super funny action comedy was on the screen this morning at Gold's. What's that? That wasn't a comedy? It wasn't meant to be funny? Next you are going to tell me Schindler's List wasn't funny either. What? It wasn't? hhmmmm well maybe at 6:30 movies on euthanasia seem a little more funny than they are meant to be. On a slightly related note, Morgan Freeman has a fantastic voice. It is mesmerizing.

Well Floyd says he is coming to the club in the morning. He couldn't make it today because of work, but he says Tuesday, Thursday and Friday he is going to try and make it. it'll be nice to have someone pump iron with each morning. My thought still is to do mostly cardio with a power body lift with little of no rest to keep the heart pump up. We shall see if this is a good plan or one for failure.

Mr Self Destruct Hooter's edition

Maybe the best thing in the world isn't eating wings and drinking beers at Hooters, but the chance to hang with the Troll, Russ, Jamie Lou, Sushi Mama, Zac and Dani, and Tommy and Ashley. I think all had a good time, I know I did.

On the good side though, I did drag my sorry ass out of bed and went to Gold's this morning. Actually tried the cinema room and "The Three Musketeers" was on the screen. It was entertaining enough I put an extra 10 minutes in on the elliptical after walking on the treadmill. Jack Bauer looked the same, strangely enough Charlie Harper did too....

Mr. Self Destruct

So I have been weighing myself every morning. Which is a little odd as I am a fan of "let your clothes tell you how much weight you have lost". Interesting to see how there can be huge ups and down from day to day and week to week. Almost more interesting to me, it that I can have a pig out day and then that seems to spur on a little more loss than before. I am thinking that is the key. Be sensible and keep the gluttonous days to a minimum.

Mr. Self destruct, week 3

SO I got an e-mail from my good friend Ty asking me to play footy with him and his buds. And my pathetic reply was this:

Footy- As much as this pains me to say and admit now to another person... I
can't run anymore Ty. I am too effing fat. I am down roughly 25 pounds from a
year ago to 275, I think I need to lose another 40 before my little legs can
take the pounding. This is a hard/embarrassing thing to admit to for me. I used
to be.. once could... Won championships in... played college... My shins hurt
after walking on a treadmill. I can't see myself being able to do it in any way.
Now on the flip side I am going to the gym 4 days a week and sweating 4 days a
week. I am hoping in 3 months to see if I cantt have a few more LBs off, but
right now footy is a no go for me.

Maybe this will be a goal for the next season, being able to play a sport with others again...... who knows..

Mr Self Destruct

Up and at it again this morning.

I am thinking that 1 more month of strictly tread milling is the plan I am going to stick to. Running is out of the question as walking kills my shins. And now the education part of today. Don't go to gordman's and buy shoes to workout in, they will kill your feet. My other workout shoes were dieing and one day a while back I forgot them, so gordman's was next door so I got a pair. They seemed fine at first, but the longer I wear then the worse they seem. I see a new pair of Lawn mowing shoes in my future.

So mid April, I think I will mix back in a solid amount of weight training, right now once a week I do a weight blitz where I just do a quick pump to failure on like 10 exercises. Not sure it is helpful, but its my plan and I am sticking to it.

I am Mr Self Destruct

Well a weekend of excess seems to have undone anything from the previous week, but I am no looking at it this way. Before it would have been a week of excess followed by a weekend of excess. Maybe that was excessive, IDK.

Treadmill stayed on for the full 25 minutes this morning. Tried not to use the heart rate hand grips, the last few trips to 18.5 degrees I had to, poor shins felt like they were going to explode. It was an entirely different workout alking with no holding on, not sure it is was better, but it was different.

On a different note, not sure which is worse, no sun in the morning or no sun at night... ugh