a_welch503 WORKOUT JOURNAL

[maverick]

I know exactly what you mean. Its actually why I stopped flat BB bench pressing for the last 3 months (but I'm starting up again). Plus, I'd rather do heavier exercises like dips and close grip presses.

[Firehawk]

I like doing 5 board work for tricep work. WIll probably do that as a tricep exercise. It's great. You get the movement of a bench, but of course, you are moving the weight at the last 6-8 inches (for me it's like 10, damn long arms). I love it.

[.V.]

board work is interesting but i'm alone. I saw an interesting strap on pic at TS, but it looked kind of scary - and the idea of using a strap on in the gym.....

I'm doing something kind of like it though - got the idea from your rack pulls. Rack presses with the pins set just below my sticking point - loaded as heavy as I can move, positioning myself so that it's in the same spot the bar would be in if I was doing a full bench press...It's slowly helping, plus it felt good to lock out with 205 since I'm stuck at 165 for now.

[Firehawk]

Yes it's fun using more weight. Good movement.

[.V.]

Originally Posted by Firehawk

Yes it's fun using more weight. Good movement.

Well it isn't board work, but it's as close as I can get.

[.V.]

Things are looking up, possibly.

Today the AC company was delivering a new commercial AC unit to cool the county govt building and were having trouble unloading it. I offered my assistance in trade for the pallet it was sitting on.

I got to lift something heavy, my back didn't hurt too much, and got a pallet to make a new dragging sled with.

Then one of the State Troopers stopped by looking for a place to lift. I've only got the small building with my limited equipment, he's got a full gym worth of equipment including a nice cage, smith machine, even a new heavy bag stand with speed bag and all that stuff. He wants to get together, find a place, and combine our stuff. We may start a key gym...everyone supplies equipment, contributes to the rent and electric bill, and has a key to get in when they want.

If not, we may put our stuff in the new EMS office in the back of the ambulance bay - a 20x80' area isn't going to be used...only risk is stuff getting wet when we wash the trucks but some tarps should take care of that.

Nothing decided yet, but sounds promising for a town with no gym.

[minime]

a town with no gym? I never knew such a thing existed! Dont u live in america? i thought everywhere in america there were plenty of gyms, and plenty of places to buy pie/donuts on the way home!

good to hear your feeling better :

[JDR3]

I hope that it works out for you, sounds like a good idea.

[.V.]

I think it would work out fine if we can find the right place. I'm sure that two troopers and I aren't the only people in this town trying to workout. On second thought, from looking around at people, maybe we are.

[.V.]

06-23-2006

Back/Biceps
CPDLS............100X3X20
Seated Row.......100x3x20
Pullup............BWx3x10
Preacher Curl.....65x3x10

Not much of a workout. I'll call it the recovery work for girley men workout. Back hurt too much to do more. Feels better after the workout than before though. My hand hurts like hell though, wasps decided to build a nest right above my pullup bar sometime since last week. So I had to do my pullups with hot shot dripping around me over a pile of dead wasps using a big, swollen, mickey mouse looking hand. If you see me, I'm not flipping you off - I just can't bend my middle finger.

[tim_mcf]

Dang, Andy, you sure are hitting some bad luck recently. I hope you feel better. Watch out for meteorites, and don't blaspheme or you might get hit by lightning.

[.V.]

Ahhh, stuff happens sometimes. What doesn't kill us can always try again later.

[gymgirl]

Originally Posted by a_welch503

06-23-2006

Back/Biceps
CPDLS............100X3X20
Seated Row.......100x3x20
Pullup............BWx3x10
Preacher Curl.....65x3x10

Not much of a workout. I'll call it the recovery work for girley men workout. Back hurt too much to do more. Feels better after the workout than before though. My hand hurts like hell though, wasps decided to build a nest right above my pullup bar sometime since last week. So I had to do my pullups with hot shot dripping around me over a pile of dead wasps using a big, swollen, mickey mouse looking hand. If you see me, I'm not flipping you off - I just can't bend my middle finger.

ouch! i hope you are feeling better.

[.V.]

Oh yeah, the recovery work with light weights and high reps is terriffic for increasing blood flow to promote healing - it's just crappy for muscle or strength building. I feel much better today. I'm actually cutting my grass and running the weed whacker on my creek banks and undergowthing my woods - slowly with plenty of stretching and rest banks today. Two weeks of getting overgrown...AAAAAHHHHHH.

[.V.]

06-25-2006

Shoulders/Abs
Mil Press.........105x2x12
Shrug..............285x3x4
Cable Crunch.......120x2x8
Rear Delt Row.....80x12,10

Comments
Nutrition big and on track.

I was a bit worried about the MP and Shrug today with my back's recent behavior, but it held up fine. That last rep on MP was a real bear to get. I'll probably have to repeat once before increasing weight.

Actually improved on everything today, not bad considering I haven't worked shoulders in 12 days.