Weed's Gym

Arm's Pumped and Blasted!!

2012-01-26T18:17:00.002-07:00

Wow - been awhile since I really pushed this hard -- it felt great but really had me nausiated (spelled wrong) at the end -- Eric made me pay big time - but I also got him back good so it was worth it! Here is what I did:

ez bar curls: 70x10, 85x8, 100x6, 115x4
tri pressdowns: 100x10, 120x8, 135x8, 150x6
ez bar preachers: 80x10, 90x8, 100x6
cg b press: 120x10, 135x8, 150x6

incline db curls: 30x10, 40x5

db incline tri extn: 40x10, 60x6

db hammer curls: 30x10, 40x6

dips: 0x10, 20x4

reverse grip curls: 45x10, 65x6
db tri kickbacks: 20x10, 30x6

Man this was really an awesome pump -- my triceps are starting to come back strong and the bicep size and strength is looking good again -- I'll just make sure to not take another 4 months off!!

Pump Hard!!

Back/Lats/Calves

2012-01-24T14:56:00.000-07:00

Had my afternoon workout today because of class tonight -- so it was another good one - I was really pumped and feeling it all over again!! Here is what I did:

lat pulldowns (w): 140x10, 160x8, 180x8, 210x6
seated rows (c): 140x10, 160x8, 180x8, 210x6
calf raises: 150x15, 160x15, 170x15, 180x15
lat pulldowns (c): 160x10, 180x8, 210x6
seated rows (w): 160x10, 180x8, 210x6
seated calf raises: 100x10, 110x10, 130x10
db one arm row: 50x10, 60x8
st arm lat pressdowns: 90x10, 110x8
pullups: 10x10, 15x6

It was really great and I was excited to be pushing this hard again -- it only gets better from here on out!!
Pumping Hard - make sure you are too!!!

Chest PUMP!!

2012-01-23T18:24:00.000-07:00

Holy Moly - what an incredible chest workout today was - I haven't felt this pumped in a long time!! Eric and I really made each force the last few reps and it made a total difference today -- it was awesome! Here is what I did:

b press: 140x10, 160x8, 180x6, 220x4
incline b press: 120x10, 130x7, 130x6
incline db flyes: 40x9, 45x6, 45x6
decline b press: 160x10, 175x6, 190x6
decline db flyes: 40x10, 45x8, 50x6
cable crossovers: 45x10, 55x8
dips: 0x3, 0x8(w/bench)
pushups: reg: 8, wide: 4, close: 1

I don't know what it was but every last rep I had to work for and I totally felt it like never before. I am starting my tri, meso, andro cycle again and today was the first day taking the pills, so I'm sure this had a lot to do with it -- we'll see how the rest of the week goes, but I am sure it is going to be a great one!

Pump Hard friends!!

Delts/Traps & Calves/Legs

2012-01-21T13:50:00.001-07:00

Hit this one pretty hard - and was on my own today so that made it go quicker. I haven't done this workout yet - since August, so I took it lite because delts are something you don't want to play with or overtrain. Here is what I did:

shoulder press: 80x10, 85x8, 90x7, 95x6
upright rows: 60x10, 65x8, 70x6
seated calf raises: 95x15, 100x15, 105x15
arnolds: 25x10, 30x8, 35x6
shrugs: 120x10, 140x8, 160x8, 170x6
calf raises: 150x10, 170x10, 190x10, 210x10
one arm cable raise: 20x10, 25x6
db side raises: 15x10, 20x6
db front raises: 15x10, 20x8
one arm db shrugs: 50x10, 70x8

And since today supposed to be my other leg workout - I decided to just throw that in as well. I only do Squats and leg extensions but the reps on the squats go to 15 and leg extensions immediately following the squats for 20 reps -- burn city brother!

Squats: 160x15, 170x15, 180x15

leg extensions: 90x20, 100x20, 100x20

I had two more sets to do of squats and one more of leg extensions, but was really hammered so I called it good. Next week I will add the full range as I won't be doing another workout before it. So, it's great to be back - this was an awesome week -- can't wait for next week!

Pump Hard!

Arm's Day!

2012-01-20T21:10:00.000-07:00

Had another great workout tonight!! I was able to help Eric get some good reps with his weights. This was only my second week back but I was feeling really good -- next week the weights should be back to normal -- but I am still having fun until then! Here is what I did:

EZ bar curls: 65x10, 70x8, 80x8, 90x6
tri pressdowns: 90x10, 100x8, 110x8, 120x6
EZ bar preachers: 70x10, 80x8, 90x6
cg b press: 90x10, 110x8, 130x6
incline db curls: 25x10, 35x6
incline tr extn: 30x10, 50x8
db hammer curls: 25x10, 35x6
dips: 0x8, 0x7
reverse grip curls: 40x10, 50x8
db tri kickbacks: 15x10, 25x6

It's great to see Eric grow -- I'll have to get a pic or two of him and post it for ya'll to see - he's looking awesome -- and I am getting back to looking awesome! :)

Pump Hard!!

Legs Day!!

2012-01-18T18:31:00.002-07:00

What an awesome musclehedz picture for today! This is exactly how I felt last Friday after my Wednesday workout. I always get DOMS on the 2nd day after a crazy hard workout -- yep, I was just like this guy!!

Today, Eric and I hit it hard again -- It's always good to push Eric -- I spot him all the time and try to make him at least get the first 5 reps on his own -- I am there just in case, but I don't touch him - then the last 5 we pump them out together -- he's really coming along -- still though, how come I don't need a spotter and he does?!! lol Here is what I did:

Squats: 150x10, 160x10, 175x10, 190x10, 205x10, 220x10
leg extensions: 85x10, 90x10, 95x8, 100x6
leg curls: 85x10, 90x10, 95x8, 100x6

I didn't finish the dead lifts - I started on the first set, got to 4 reps and said, "nope, that's it -- all done here!" my legs were just hammered -- plus with the few calories I am allowed on this Isagenix 30 day cleanse I was really dizzy at the end of most of those sets. The last two squats I got them up, but as soon as I got the weight off - man the dizziness came over me with a vengence -- I probably shouldn't push leg day so hard until I am down with this -- but hey, I survived it!

Pump Hard!!!

Back/Lats/Calves

2012-01-17T13:47:00.001-07:00

Well..I have a at lunch time workout today -- just didn't want to get out of the bed this morning -- it went really well -- for my 2nd workout back on this routine, I hit it pretty hard and good -- back/lats always seems to come back quickly for me. Here is what I did:

lat pulldowns (w): 120x10, 140x8, 160x8, 180x6
seated row (c): 120x10, 140x8, 160x8, 180x6
calf raises: 140x15, 150x15, 160x12, 180x10
lat pulldowns (c): 140x10, 160x8, 180x6
seat row (w): 140x10, 160x8, 180x6
seated calf raises: 90x10, 100x10, 110x10

db one arm rows: 45x10, 50x8

st arm lat pressdowns: 70x10, 90x8

pullups: 0x8, 10x5, 15x4

Numbers are still low - but definetly climbing again. I was able to actually do pullups at the end of this workout - I died last workout, not to mention I reduced all exercises by one set - today it was the full routine and it went great! Isagenix is going great and I'm actually not "starving" like I was last week - so good news there!~

Pump Hard!!

Chest Day

2012-01-16T12:44:00.001-07:00

Chest day -- it went really well. I am off work today so I worked out at 10:00 am and felt great. Here is what I did:

b press: 120x10, 135x8, 150x6, 170x4, 200x4
incline b press: 110x10, 120x8, 130x4
incline db flyes: 35x10, 40x8, 45x6
decline b press: 130x10, 150x8, 170x4
decline db flyes: 35x10, 40x8, 45x6
cable crossovers: 35x10, 45x8
dips: 0x5, 0x4

Really was running out of juice towards the end, but all in all in was a good workout for my 3rd week back.

I really blew in on my isagenix on Friday - I was just really starving so bad that I went and ate stuff I was not supposed too and it showed today - my one week loss was only 5.6lbs, when it was on schedule to be about 11 or so -- but that's ok, still plenty of time to lose more. In these pics you can see my abs coming through more than last week and the side view doesn't have much of the bulge to it -- so I am losing inches and that is very good.

Keep pushing hard friends and see the vision of what you want to look like and then start sculpting it!

Legs!

2012-01-11T17:59:00.002-07:00

I went into work early today so was able to get home and workout with Eric for Legs day. It has been since August since either of us have done anything on legs and so we lowered everything quite a bit and it still killed us - I will be lucky to walk or move at all tomorrow and forget about Friday! But hey, that's Legs day!! Here is what I did:

Squats: 140x10, 150x10, 160x10, 170x10, 180x10, 200x10
Leg Extensions: 80x10, 85x8, 90x8, 95x6
Leg Curls: 80x10, 85x8, 90x8, 95x6
Deadlifts: 120x4, 120x6

And that was more than enough to push these poor out of shape legs to their limit! Isagenix still going good and strong - lost another 2.2lbs to put my two day total at 9lbs so far - will be interesting to see how it goes from here on out -- I had some headaches earlier and am feeling a little hungrier than I like - but nothing I can't handle - getting plenty of protein so I'm not worried about losing lots of muscle - just going for fat and it's going to look great!

Pump Hard!!!

Back/Lats

2012-01-10T09:02:00.000-07:00

Today was Back/Lats/Calves day -- haven't done this routine is a very long time - so again, weights are low as they will be all week while I get back into it. So here is what I did:

lat pulldowns (w): 120x10, 130x8, 150x6
seated rows (c): 120x10, 130x8, 150x6
calf raises: 120x12, 140x10, 160x10
lat pulldowns (c): 130x10, 150x8
seated rows (w): 130x10, 150x8
seated calf raises: 90x15, 95x15, 100x12
one arm db rows: 40x10, 45x8
straight arm pressdowns: 50x10, 60x8
db pullovers: 50x10, 60x8
pullups: 0x5, 0x4 (wow - weak again!)

The workout went very well - I'm not taking any pre-workout stuff other than my first Isagenix drink - so I will try the week just like this and we'll see about maybe adding it back next week. I know they don't have you weight yourself until next week - but I like doing the daily thing - and when I got on the scale is was 241lbs -- that is a 6.8lb drop in one day -- I know it's not going to be like that every day but for the first day I'm not complaining.
Pump Hard my friends!!

Chest and Isagenix Day1

2012-01-09T16:25:00.001-07:00

Ok - Hello all! I actually did a few workouts yesterday, just getting back into lifting slowly - this week should be a full workout week. I also started my 30 day Isagenix cleanse program - so we'll see how that goes. I will post my starting pics and measurements below my routine that will follow this. I am going to be working out in the mornings now and this one went much better than I supposed it would - which was a good sign. It was 27degrees outside and with no heater, it was about that in the gym but wasn't too bad - and by the third exercise my natural heater was already boiling! Here is what I did (and yes low weights until I get back into it):

bench press: 100x10, 110x8, 130x6, 150x4
incline b press: 100x10, 110x8, 120x6
incline db flyes: 30x8, 35x6, 40x4
decline b press: 110x10, 120x8, 140x6
decline db flyes: 30x8, 35x6, 40x4
cable crossovers: 25x10, 35x8
dips: 0x4, 0x4 (man tri's suck!!)
pushups: reg: 10, wide: 5, close: 2

Better than last week's but a long way to go -- not a problem for me as I enjoy the thrill of the challenge. Here are those starting pics of me this morning - and I'll more in 8 days and do new measurements then as well:

Day 1:

Weight: 247.8
Neck: 17
Arms(l): 17
Arms(r): 16.5
Chest: 47
Waist: 39.5
Abdomen: 41.5
Buttocks: 43
Upper Thigh(l): 26
Upper Thigh(r): 26
Calf (l): 15.75
Calf (r): 15.5
Upper Knee (l): 19.5
Upper Knee(r): 19

If all goes well - I should just be trimming this up and bringing out some abs by the end of Day 30 - so stay tunned and as always: PUMP HARD!!

Merry CHRISTmas

2011-12-25T16:31:00.001-07:00

Hey everyone hope you had an awesome Christmas and that throughout the year you remember the gift of our savior Jesus Christ - now do as the picture says and get back to working out!!

Happy Holidays and Merry Christmas

2011-12-20T13:16:00.000-07:00

I hope you all have a great Christmas this year - try to stay as fit and trim as this Santa picture is -- if not, then make sure you work extra hard when it's all over to get it back.

Eric and I are going to start a new 40 day program on Jan 2nd - so stay tuned for daily inputs again - until then - Pump HARD!!!!

Build Spiritual Muscles

2011-12-04T11:53:00.001-07:00

You must have the same drive and desire that you have in building your physical body up and as you should for you spirit. Our bodies our the tabernacle of our spirit and therefore we must work it out too with prayer, scripture reading, service to others and love for all! Pump Hard!!

Chest Day

2011-11-21T17:54:00.001-07:00

Hey all - here I am again! Pumping up in the gym and trying to get this "almost" 50 yr old body to keep looking like a 20 something! HA!!

Anyways, chest is still staying pumped and keeping it's shape - just need to add a little more size and try to get some bodyfat reduction to really pop them out.

Being my first week back (I was in the hospital last week, again, from Mon-Wednesday) - I am now fully recovered physically and the mental side is starting to come along just fine - so it's time to pump again. Here is what I did today:

Bench Press: 100x10, 110x8, 126x6, 140x4
Incline B Press: 60x10, 75x8, 90x6
Incline DB Flyes: 25x10, 30x8, 35x6
Decline B Press: 90x10, 105x8, 120x6
Decline DB Flyes: 35x10, 40x8, 45x6
Cable Crossovers Up: 35x10, 40x8
Dips for Chest: 0x5, 0x3
Cable Crossovers Lower: 35x10, 40x8

It's low weight, but it's what I need right now and I will get it going soon enough! Pump Hard friends!!

2011-11-18T08:30:00.001-07:00

I am still trying to get myself going -- there have been new physical and mental issues that have been keeping me from working out -- but my body is still under construction and now I will be working out my mind as well -- strong mind and a strong body will make an awesome man!

Chest Day

2011-11-07T17:38:00.000-07:00

Hello fellow iron enthusiasts -- this was a workout long in the making and it was good to be back.

It has been 2 1/2 months since hitting it so of course the poundages are pretty low -- but it will be getting higher as you know me. Pecs were still pumped pretty good, but they will only be getting better as the weeks go on.

Here is what I did:
bench press: 90x10, 100x10, 120x10
incline bench press: 50x10, 70x10
incline db press: 20x10, 30x10
decline bench press: 70x10, 90x10
decline db press: 30x10, 35x10
cable crossovers high: 30x10, 35x10
db pullovers: 30x10, 35x10
cable crossovers low: 30x10, 35x10

So - it is a long road back -- but I am at least on the road again! Pump Hard friends!!

Pump Hard!!

2011-11-07T14:18:00.001-07:00

This is really motivating friends!

Arm Blast!

2011-11-03T17:51:00.003-06:00

Ok -- I am back -- this was an awesome workout for my first in 2 1/2 months. Yes, I took it very easy and am a little embarassed with the weights, but I know what is best for me and soon I'll be back up to the big boys.

I did some jump rope to warm up - I say some, because I was very winded quickly and warmed up! Here is what I did:

db twist: 20x10, 25x8
ez bar curls: 65x10, 70x8, 75x6
tri pressdowns: 90x10, 95x8, 100x6
wrist curls: 30x20, 35x20, 40x18
ez bar preachers: 65x10, 70x8
cg b press: 80x10, 90x8
db incline curls: 15x10, 20x8
dips: 0x5, 0x8
db 21's: 15x21

Well...that was it -- I still look pretty good pumped up -- just need to trim it up some and add some more muscle -- so here we go!!

Pump Hard!

2011-11-02T13:10:00.003-06:00

Alright --- Weed's Gym blog is back up and it's time to get motivated again and start pumping up this body!!

I hope everyone is well and hitting your workouts as best you can -- time for me to join you!

Pump on brothers!!

New Changes

2011-09-30T06:17:00.001-06:00

Okay I am about to begin new changes in my entire fitness outlook - I am going back to running again and the lifting that I do will be focused on muscle building to get me toned, defined and aerobically fit!

So sit back, stay tuned and let's rock this together y'all!

Pump Hard!!

Tomorrow Never Comes!

2011-09-28T08:33:00.002-06:00

When you say a certain thing...stick to it!

Some update pics

2011-09-27T10:01:00.001-06:00

hey all - here are a couple pics from this morning showing the abs/obliques coming through!

Awesome Site

2011-09-22T13:35:00.000-06:00

This is a site that as soon as I found it -- I fell in love with! Because that has always been my saying - age is just a number to me. You can never tell by looking at me that I will be 50 this December -- and I plan on being the same when I turn 60, 70, 80, 90, 100, etc~!

I hope all you guys my age can see that we CAN still pump hard and enjoy a good life!

Pump Hard my friends!!

Ok - this is a workout!

2011-09-21T10:51:00.003-06:00

Time Away

2011-09-12T15:09:00.003-06:00

Hi All - here is one of my new boys online - Mobarek is his name and his bodyspace is: http://bodyspace.bodybuilding.com/Mbarek2010/ -- A really great kid and awesome future he has in bodybuilding.

I have been away from lifting or really anything physical since my last post. I decided to take a full 2 months away - although I have to admit it is starting to drive me crazy. But I know my mind needs it - not so much my body - but mentally this heart attack was something that really got me -- so I'll be back soon. Until then I will post an occasional inspiration video or one of my friends from bodyspace or facebook.

Motivate Me!

2011-08-24T17:31:00.002-06:00

Man I sure needed this!!

I'm Back

2011-08-18T11:24:00.000-06:00

That pic was actually from Monday morning, I was released on Tuesday afternoon and have rested pretty good since then -- today I decided to give it a try in the gym as I really am feeling good. I did take it easy, I just wanted to get the feeling of working out again -- it went really well as you can see from the pic. Here is what I did:

bar curls: 75x8, 85x8, 95x6
tri pressdowns: 100x8, 110x8, 120x6
wrist curls: 50x20, 60x20, 70x20
ez bar curls: 80x8, 90x8, 100x6
cg b press: 150x8, 160x8, 170x6
one arm db wrist curls: 30x15, 35x15, 40x12
db conc. curls: 30x8, 35x6
dips: 40x8, 50x6
reverse curls: 40x8, 50x6

So, as you see, a nice easy workout -- nothing over doing it - just got a good pump in me and getting my body and mind back to normal! Pump Hard friends!!

Where have I been?

2011-08-17T10:09:00.000-06:00

I have been a little "hooked" up -- to monitors and crap! I suffered a mild stress/heart attack and have been out of commission for awhile -- I just got back from the hospital yesterday and all is well. My heart is good and strong and it wasn't that -- mainly stress that caused it and had my heart reacting in a negative way. It's been awhile since I hit the gym -- but that's the least of my worries at this point -- I will be getting back soon -- you can't expect me to say down for too long now can you?!!

Chest Pump

2011-08-08T18:21:00.000-06:00

I figured today that I am as big as some of the pics I put up - so why not post a pic of my pecs today?! Had a really great pump (see pic! lol) -- I did not get the reps on the bench press that I wanted - but everything else was a crazy good workout so technically I can't complain. Here is what I did:

cable crossovers (upper): 65x8, 85*x6
db pullovers: 65x8, 85x6
cable crossovers (lower): 65x8, 85*x6
b press: 220x8, 230x6, 240x6, 260x4, 280x--
incline b press: 150x8, 170x6, 190x4
incline db flyes: 45x8, 55x6, 65x4
decline b press: 200x8, 220x6, 240x4
decline db flyes: 45x8, 55x6, 65x4

It really was great -- and I have no clue why I couldn't get anything with that weight - which 2 weeks ago I got 2 reps - oh well, I'll get it soon. Eating and growing, can't complain!!

Pump Hard!!

Leg's 2

2011-08-06T13:51:00.000-06:00

This went much better than I ever imagined. I was just hoping to keep pace with last week's -- but, well...I actually crushed last week. Here is what I did:

squats: 200x15, 210x15, 220x15, 230x15, 250x15
leg extns: 100x15, 110x15, 120x15, 130x15

remember that I do the leg extensions immediatley after the squats and it's crazy. After the 4th set I normally go down to the first weight and do 20 reps - but today I wanted to push harder, so added 20 lbs and went for 15 again -- it was so awesome, it took awhile, but I pushed out the last 3 with a crazy smile on my face!! HA!

My hams, quads and glutes are going to have no option but to grow now!! Pump Hard friends!!

Delts/Traps Day

2011-08-05T18:10:00.000-06:00

Okay -- delt/trap city -- but I think that I pushed it a little too hard at first mainly because I got to the last few exercises and just couldn't finish...well...I take that back - I could had finished physically, however, mentally I was completely gone! Here is what I did:

shoulder press (f&b): 95x8, 100x7, 105x6, 115x4
upright rows: 90x8, 100x8, 110x6
seated calf raises: 160x15, 165x15, 170x12
shrugs: 210x8, 230x8, 250x6, 305x4*
arnolds: 50x8, 60x6, 75x2*

I really had some crazy power today and probably went beyond what I should had on those last two that I got PRs with -- but it was fun!!!

Arm's Crazy Pump!

2011-08-04T18:22:00.000-06:00

Oh my -- I can definetly tell that the new stuff I am taking is working - plus I actually ate properly today so had plenty of energy for working out. Here is what I did:

bar curls: 90x8, 100x8, 125x4, 135x4*
(The 125 was supposed to be 115)
tri pressdowns: 110x8, 120x8, 135x6, 160x6
wrist curls: 60x20, 65x20, 75x20, 85x15
ez bar preachers: 95x8, 110x8, 125x5
cg b press: 170x8, 190x8, 210x4
one arm db wrist curls: 40x15, 45x15, 50x10
incline lying bar curls: 80x8
dips: 55x8
reverse curls: 60x8

I wanted 2 sets on the last 3 exercises, but I was really so pumped from everything else that my arms were crazy and I felt I had had enough already! This was a really crazy pump!!

Legs 2

2011-07-30T14:44:00.000-06:00

Hey there -- had our 2nd session of legs today -- this is where we just go for endurance more than anything and only the two exercises.

squats: 190x15, 200x15, 215x15, 230x15, 190x20
leg extn: 95x15, 100x15, 105x15, 115x15

...and that's it -- however, getting all those reps is not the easiest thing to do -- I really pushed, but it was worth it -- soon I will have some nice wheels!

Pump Hard muscle friends!

Delts & Traps

2011-07-29T20:11:00.000-06:00

It's been a few weeks since I hit the delts & traps - 2 weeks from my time off and last week because I was lazy -- anyways, was really great to hit them again and I won't neglect them anymore - I promise! So, here is what I did:

shoulder press (f&b): 90x8, 95x8, 100x6, 105x6
upright rows: 80x8, 90x8, 100x6
seated calf raises: 150x15, 155x15, 160x12
shrugs: 200x8, 210x8, 230x6, 250x6
arnolds: 45x8, 50x8, 60x6
calf raises: 240x15, 250x15, 260x15
one arm db side raises: 20x8, 25x8
one arm cable shrugs: 120x8, 140x8
seated bar front raises: 30x8, 35x8
db rear raises: 25x8, 30x6

It was another awesome workout -- eric and i helped each other pump to the max once again - so far an incredible week -- we hit one last legs tomorrow to finish of the week! Pump Hard!!

Arm's Day

2011-07-28T18:36:00.000-06:00

Hey we had an awesome muscle pump/blast today. Together we helped each other get reps that we normally would not had gotten alone - so yeah, this was crazy! Here is what I did:

bar curls: 80x8, 90x8, 105x6, 120x4
tricep pressdown: 100x8, 110x8, 120x8, 130x6
wrist curls: 55x20, 60x20, 65x20, 75x15
ez bar preachers: 90x8, 105x8, 120x6
c g b press: 160x8, 180x8, 200x4
one arm db wrist curls: 35x15, 40x15, 45x12
incline lying bar curls: 70x8, 85x8
dips: 45x8, 55x6
ez bar reverse curls: 45x8, 60x8

wow -- our biceps were as pumped as this guy in the pic - it was that awesome -- can't wait for them to grow even more!! Hitting the 120 in curls again was an awesome feeling and it's good to be getting this weight up again-- pumping hard as always friends -- are you??

Legs!!

2011-07-27T18:41:00.000-06:00

yeah -- this was a barn burner leg workout! Hot, sweaty and every ounce of energy that I possibly had! It was so sweet!!! Here is what I did:

leg extensions: 160x12, 170x10, 180x8, 215x4*
leg curls: 110x12, 120x10, 130x6, 165x0*
bulgarian squats: 85x10, 95x10, 105x8
stiff leg deads: 190x8, 210x6, 230x6
squats: 220x8, 240x8, 260x8, 300x6
leg extn: 75x10, 85x10, 105x10, 125x10

This is the 2nd week with this routine and it's a killer. Doing the squats at the end supersetted with leg extensions just hammer's the quads and glutes so much -- just the fact that I could even hit 300 after all that was pretty darn good -- and it'll only get better from here!!

Pump Hard!!

Back/Lats & Calves

2011-07-26T18:11:00.000-06:00

And this week just keeps getting better!! It was another crazy pump with incredible power today. I hit 6 PRs today and just couldn't be stopped!! Eric didn't show today - bad eric!!

Here is what I did:

lat pulldowns (w): 270x8, 290x8, 310x6, 340x4*
bar rows: 140x8, 150x8, 165x6, 185x4
seated calf raises: 145x15,150x15, 160x13
lat pulldowns (c): 270x8, 300x6, 330x4*
seated cable rows: 270x8, 300x6, 330x4*
calf raises: 240x10, 260x10, 280x10, 310x10*
db one arm rows: 70x8, 80x6, 90x4
straight arm lat pressdowns: 140x8, 150x6, 175x4*
pullups (bodyweight+): 40x8, 50x6, 85x4*

I normally am exhausted on the last 3 exercises and could only perform 2 sets of each -- today I finally hit the third set and with crazy power -- incredible - and I'm not taking anything different - just must be my body finally deciding to take off - and all this at 49 1/2 years old -- man I love this!!!

Pump Hard!!

Chest Day - Week 2

2011-07-25T17:53:00.000-06:00

Week 2 became with a BANG! Had an incredible pump and hit weights that have me only 10-20lbs away from my PRs - so this is going to be a really good run!!

Eric and I really didn't pull any punches today - just hit it hard. Eric struggled in the Bench Press, but hit everything else really hard! Here is what I did:

cable crossovers (high): 55x8, 70x8
db pullovers: 55x8, 70x8
cable crossovers (low): 55x8, 70x8
bench press: 200x8, 220x8, 240x6, 260x4, 280x2
incline b press: 130x8, 150x8, 180x5
incline db flyes: 40x8, 45x8, 55x5
decline b press: 180x8, 200x6, 240x4
decline db flyes: 40x8, 45x6, 55x4

It really was an awesome workout - I couldn't believe the power I had - it was like no stopping me - crazy!! Here is a pic of Eric post workout -- his pecs are really coming along, they have good definition and are starting to get some size to them now.

Eric 7/25/11

Pump Hard friends -- we sure are!!!

Legs Hell

2011-07-23T10:38:00.000-06:00

How do you go from a Leg's Heaven title to a Leg's Hell title -- do them twice in one week!! Ha -- actually it was awesome and Eric and I will do this for the next 5 weeks to really try and blast our quads/hams/glutes to a whole new level. Today was focused on endurance and boy was it a tough one -- weight was lower, but reps were higher and we supersetted the two exercises so when we got to the leg extensions after the squats we were blasted! So, here is how it went - and Eric did all the same weight and reps as I did:

squats: 180x15, 190x15, 200x15, 210x15, 180x20
leg extn: 90x20, 95x20, 100x20, 105x20

That was all -- and boy, was that enough!! I can't wait to see how this pays out.

Pump Hard muscleheads!!

No Workout

2011-07-22T10:32:00.000-06:00

I blew it today - no motivation - so here is a video to help motivate myself and all you guys -- this is Devon, age 20, 8 weeks out from a competition practising his routine - awesome Devon!!

Arm's Day

2011-07-21T22:19:00.000-06:00

first week back was another killer workout for our Arms! We started out lite to gauge where we were at and then just pumped it up from there. Once again -- Eric and I pushed each other like crazy, the old man vs the young buck -- we both won!! Here is what I did:

bar curls: 75x8, 85x8, 95x6, 105x6
tri pressdowns: 90x8, 100x8, 110x6, 120x6
wrist curls: 50x20, 55x20, 60x15, 65x15
bar preachers: 80x8, 90x8, 105x6
close grip b press: 150x8, 165x8, 180x6
one arm db wrist curls: 30x15, 35x15, 40x10
incline lying bar curls: 60x8, 75x8, 90x8
dips: 25x8, 40x8, 55x6

My biceps, triceps and forearms are really coming along -- if I ever lose the bf covering my muscles I'll look awesome!!! Pump Hard friends!!

Leg's Heaven

2011-07-20T18:27:00.000-06:00

Ok - I titled this Leg's Heaven - but yeah, it was tough - it was so tough that it felt crazy good -- I can't walk or lift my legs - ugh!! but soon I will look like the pic on the left here! Eric and I were two really crazy kids today and it was just awesome -- I really wish somone would tell me that I am almost 50 years old...because I'm not telling me - HA!! We did a new routine today that just hammered the quads and hams -- I mean just hammered! Here is what I did:

leg extns: 150x12, 165x10, 175x8, 180x6
leg curls: 110x12, 115x11, 120x6, 115x8
*bulgarian squats: 80x8, 90x8, 100x6
*stiff leg deads: 180x6, 200x6, 220x6
**squats: 200x8, 220x8, 240x8, 260x8
**leg extns: 70x10, 80x10, 90x10, 110x10

* and ** means they were supersetted -- and boy did you feel them!! Man - on the last 2 squat sets I was so dizzy and almost blacking out -- it was really awesome actually -- just been awhile since I pushed myself so hard - and that's saying something because I always push hard -- so you know this was a killer!!!

Pump Hard friends -- I sure am!!!

Back/Lats/Calves

2011-07-19T20:01:00.000-06:00

Great workout - Eric blasted it with me today and we really killed it! We just keep pushing each other to the max and that is just awesome! Here is what I did:

lat pulldowns wide: 250x8, 270x8, 300x6, 325x6
bar rows: 130x8, 140x8, 150x6, 160x6
seated calf raises: 130x15, 140x15, 145x15
lat pulldowns close: 250x8, 275x6, 300x6
seated cable rows close: 250x8, 275x6, 300x6
calf raises: 220x10, 240x10, 260x10, 280x10
db one arm rows: 60x8, 70x6
st arm lat pressdowns: 130x8, 140x6
pullups: 35x8, 45x6

I always try for 3 sets of those last three exercises - but literally I am just so exhausted by them - plus it was much warmer/muggy in the gym today that I was just draining sweat like crazy -- it was tough, but I got through it!

Pump Hard!!

Chest Day

2011-07-18T19:55:00.000-06:00

Well...I've had 2 weeks off and so now it's time to get back into it and pump hard and heavy!!

Eric started working out with me today and so we really pushed each other and helped get some tough reps - here is what I did:

cable crossovers up: 50x8, 60x8
pullovers: 50x8, 60x8
cable crossovers low: 50x8, 60x8
bench press: 180x8, 200x8, 220x6, 240x4, 260x2
incline b press: 120x8, 140x8, 160x6
incline db flyes: 35x8, 40x8, 45x6
decline b press: 160x8, 180x8, 200x6
decline db flyes: 35x8, 40x8, 45x6

"supposedly" I was to take this easy - after two weeks off - however, I was only 10lbs off of what I ended up at (270) before I left - so yeah, I'll probably be feeling it in a few day!!

Pump Hard!!

Back/Lats/Calf Raises

2011-06-28T18:17:00.000-06:00

Hey...I finally got an air conditioner in the gym today! It was pretty nice - compared to how it was without this was like heaven! Still sweated a lot but the body didn't get so hot from the heat and I didn't get drained of energy. Here is what I did:

lat pulldowns (w): 290x8, 300x8, 310x6, 330x5*
bar rows: 165x8, 170x6, 175x6, 190x4
seated calf raises: 140x15, 145x15, 150x15
lat pulldowns (c): 290x8, 300x6, 320x4*
seated rows (c): 290x8, 300x6, 320x4*
calf raises: 260x10, 275x10, 295x10, 315x10
db one arm rows: 75x8, 80x6
straight arm lat pressdowns: 160x8, 170x6*
pullups: 40x8, 45x6

Have 4 PR's without even realizing - checked the record sheet and yep I got them! Everything is going well so far -- Pump Hard!

Chest Day

2011-06-27T19:58:00.000-06:00

I actually went to work today and then a hour later came home - just wasn't feeling to good - so I was really unsure if I'd even workout -- but I was feeling better by workout time so hit it anyway and did pretty good. Here is what happened:

crossovers up: 65x8, 75x6
pullovers: 65x8, 75x6
crossovers low: 65x8, 75x6
bench press: 220x8, 230x6, 240x4, 250x2, 270x1
incline b press: 160x8, 170x4, 180x3
incline db press/flyes: 40x5, 40x6, 45x4
decline b press: 190x8, 200x6, 220x4
decline db press/flyes: 40x8, 45x6, 50x4

Another hot sweaty gym day - but I still did really well and was totally pumped from it - everything is coming along well! Pump hard!!

Delts/Traps & Calves

2011-06-25T11:48:00.000-06:00

It was a little nicer in the gym as I worked out at 10:00am today, not much, but just enough to keep my sweating and replenishing levels at normal. So here is what I did:

shoulder press (f&b): 90x8, 95x6, 95x6, 105x4
upright rows: 70x8, 80x8, 100x6
seated calf raises: 135x15, 140x15, 145x15
arnolds: 40x8, 45x8, 50x6
shrugs: 200x8, 210x8, 220x8, 240x6
calf raises: 220x15, 230x15, 240x15, 250x15
one arm db side raise: 15x8, 20x6
one arm shrugs: 110x8, 130x6
seated bar front raises: 30x8, 40x6
db rear raises: 20x8, 25x6

It was a good workout considering I missed last week's so I did keep a lot of the weights from 2 weeks ago - so if I every actually do this every week I can start growing properly! Pump Hard!!

Arm's Blast

2011-06-24T19:25:00.000-06:00

Missed my arms on thursday so I did them today and will do delts/traps tomorrow. Here is what I did:

bar curls: 75x8, 85x8, 95x6, 105x6
tri pressdowns: 100x8, 110x8, 120x8, 130x6
wrist curls: 55x20, 60x20, 65x16, 65x16
bar preachers: 85x8, 95x8, 105x6
cg b press: 140x8, 155x8, 170x8
one arm db rows: 30x15, 35x15, 40x10
incline lying bar curls: 50x8, 60x8, 70x8
dips: 25x8, 35x8, 45x6

Wow -- yeah, it was hot and sweaty like crazy - but I was pumped to the max and it was awesome! Pump on people!!

Leg's Day

2011-06-22T13:15:00.000-06:00

This was a good workout but a trying one - it was really hot in the gym and that just drains a lot of your energy no matter what you do - so I did what I could before everything drained out of me. Here is what I did:

leg extensions: 160x8, 180x6, 200x4
leg curls: 120x8, 135x6, 150x4
squats: 230x8, 255x6, 280x6, 310x4

and that's all I got - it was better than nothing but still I need to suck it up next time I think!

Pump Hard!

Back Lats workout

2011-06-21T20:30:00.000-06:00

Another hot one in the gym today - sweating like crazy - it's good though, had another killer workout as well! Posted some pics and vids on my bodyspace again. Ok, so here is what I did:

lat pulldowns (w): 280x8, 290x7, 300x6, 310x6
bar rows: 160x8, 170x7, 180x6, 190x4
seated calf raises: 130x15, 140x15, 150x12
lat pulldowns (c): 280x8, 300x6, 310x4
seated rows (c): 280x8, 300x6, 310x4
calf raises: 250x10, 250x10, 280x10, 300x10
one arm db rows: 70x8, 80x6
st arm lat pressdowns: 150x8, 160x6
pullups: 35x8, 45x6

Kill the lats and back - calves are still an issue but definetly working on them -- gotta love getting big! Be strong friends!

Chest Day

2011-06-20T17:50:00.000-06:00

Hey all - had a really great workout - put more pics up on my bodyspace account (see link to left) plus a few vids of some of the exercises I did. It was a great pump - bench press was a little tough but I warmed up from there. Here is what I did:

bench press: 220x8, 235x6, 250x3, 210x5
incline b press: 150x7, 160x6, 170x4
incline db flyes/press: 35x8, 40x5, 45x4
decline b press: 180x8, 190x6, 200x5
decline db flyes/press: 35x8, 40x6, 45x4
crossovers up: 60x8, 70x6
pullovers: 60x8, 70x6
crossovers low: 60x8, 70x6

so there you have it -- I did feel a little weak today, which is a little unusual - however, it was still a hard hitting pump and pectacular workout!!

Pump Hard friends!!

Legs!

2011-06-15T13:42:00.000-06:00

Now this was a leg day! Power, endurance, strength - it was all there and I started and finished strong. I worked out at noon - so not quite as hot in the gym, but still enough to have me sweating buckets again - and leg day is already draining in and of itself - yeah, it was a great one! Here is what I did:

leg extensions: 150x12, 170x12, 210*x6
leg curls: 110x8, 125x6, 160*x4
squats: 220x8, 245x6, 270x6, 300x4, 350x2
stiff leg deads: 200x6, 210x6, 230x4
bulgarian squats: 80x8, 90x6, 100x4

Hit two PRs to start and that felt great! Went for the 350 in squats and got my 2 -- so squats is coming along strong again. Actually finished the 3rd set of the last two today -- it was tough, but you just do it. To take advantage of all the higher T-levels in me I have to hit it hard to make it worth it -- and this is going to do it just right!

Pump Hard friends -- I am!!

Chalkboard motivation

2011-06-15T08:33:00.000-06:00

Back/Lats (and Calves)

2011-06-14T20:00:00.000-06:00

the heat is on in St George! It was 101 today and that just means a very "warm" gym -- the fans can only do so much -- I must had sweated at least a gallon of water during this workout! here is what I did:

lat pulldowns (w): 250x8, 270x8, 290x6, 320x4
bar rows: 150x8, 160x8, 170x6, 190x4
seated calf raises: 120x15, 130x15, 140x12
lat pulldowns (c): 250x8, 290x6, 320x4
seated cable rows (c): 250x8, 290x6, 320x4
calf raises: 230x10, 250x10, 270x10, 290x10
db one arm rows: 65x8, 75x6
straight arm lat pressdowns: 140x8, 150x6
pullups: 25x8, 35x6

it went excellent despite the heat and sweat drain -- I did want another set on the last 3, but alas, I was pretty drained by then -- so next week -- lats were feeling pumped and sweet!!

Pump Hard!!

Chest day -- pumped!!

2011-06-13T18:14:00.000-06:00

Had a great pec pump today - even though there wasn't much strength or power, I did go slow enough and focus on the muscle contraction to make up for it. Here is what I did:

crossovers (up): 60x8, 65x8, 70x6
db pullovers: 60x8, 65x8, 70x6
crossovers (low): 60x8, 65x8, 70x6
bench press: 210x8, 220x6, 230x4, X
incline b press: 140x8, 155x6, 170x4
incline db press/flyes: 30x8, 35x6, 40x4
decline b press: 180x8, 190x6, 200x4
decline db press/flyes: 30x8, 35x6, 40x4

I think putting the 3 exercises before the bench press took some power from me for the bench press - the same thing happened last week. So next week I will go back to doing bench press first and we'll see if my power is back. I added the press/flyes combo again instead of just flyes - this is always a favorite of mine and I'll keep this for a few weeks!!

Pump Hard friends - age is just a number!!

Sunday Devotional

2011-06-12T08:15:00.001-06:00

Ok - this is my blog and my belief and so I am going to start a Sunday Devotional where I will post a Message that really touches my heart. I will start this out with the Book of Mormon: Another testament of Jesus Christ. Along with the Bible, hand-in-hand they testify of the mission of our Savior and His life before, during and after this earth experience. Enjoy!

Delts/Traps/Calves

2011-06-11T10:00:00.000-06:00

Had to do my workout today since I did Arm's yesterday -- I worked out at 10am which wasn't too bad really.

I had a great workout and hit everything hard.

I don't have my sheet with me, so can't really put the details here - however, trust me when I say that I didn't take it easy -- but totally pumped it hard!

Pump Hard friends!!

Arm's Day

2011-06-10T14:09:00.000-06:00

Well...my arms had to wait an extra day as I didn't get them yesterday -- but I just finished them a few minutes ago and it was really awesome! I had a crazy good (don't you just love that two word combination?!) workout. Here is what I did:

bar curls: 70x8, 80x8, 90x6, 110x4
tricep pressdowns: 90x8, 100x8, 110x6, 130x6
wrist curls: 50x20, 55x20, 60x20, 65x15
preacher curls: 80x8, 90x6, 110x4
close grip b press: 130x8, 150x8, 175x6
db wrist curls: 25x15, 30x15, 35x12
incline lying bar curls: 40x8, 50x8
dips: 20x8, 30x8
cable curls high: 45x8, 55x6

I didn't get to workout last week, so I started a little lower in weight and just build up throughout the workout. Today I added the incline lying bar curls and man that is a totally sweet bicep pump/blast -- that is really going to rock my biceps - anyways, felt great!!

Pump Hard!!

Getting pumped....

2011-06-09T12:54:00.000-06:00

I am getting pumped and ready for my Arm's workout today - biceps, triceps and forearms are begging to get out and pumped to the MAX!!

Legs

2011-06-08T14:24:00.000-06:00

My legs are "slowly" growing - not easy being 6'5" and trying to get a huge set of wheels -- however, once I start hitting the heavy weights again then they will beef up - but still, not too bad either. Had a really crazy leg day - pumped hard -- here is what I did:

leg extensions: 140x12, 160x12, 180x9
leg curls: 100x8, 110x8, 130x6
squats: 210x8, 230x8, 250x6, 270x4, 300x2
stiff deads: 190x8, 200x6
bulgarian squats: 70x8, 80x6

I wanted 3 sets of the last two exercises -- but my body said only 2 - I know I suck huh?! oh well...I'll get it next week!!

Pump Hard friends!!

Back.Lats.Calves

2011-06-07T19:40:00.000-06:00

I really enjoyed this one -- it's getting warm in the gym again, with only 2 fans running, it just blows the warm air around - so sweating like crazy! Here is what I did:

lat pulls wide: 220x8, 250x8, 280x6, 310x6
bar rows: 140x8, 150x8, 160x6, 180x4
seated calf raises: 110x15, 120x15, 130x15
lat pulls close: 220x8, 250x8, 310x6
seated rows: 220x8, 250x8, 310x6
calf raises: 220x10, 240x10, 260x10, 290x8
one arm db rows: 60x8, 70x6
st arm lat press: 130x8, 140x6
pullups (1front/1back): 0x6, 10x5

This was a powerful workout -- the end I decided to try the pullups doing 1 rep front and 1 rep back which equals 1 rep total -- anyways it was harder than I thought - so I dropped the weight way down and will build up again with this - it was really sweet!

Impossible is Nothing!

2011-06-07T11:32:00.002-06:00

Pec Pump!

2011-06-06T18:53:00.001-06:00

Here's a little clip during my workout with pecs pumped up:

It was an awesome workout for week 2. Here is what I did:

bench press: 200x8, 215x6, 230x4, 250x2, 300x1/2
incline b press: 130x8, 150x6, 170x4
incline db flyes: 45x8, 50x6, 55x4
decline b press: 170x8, 190x6, 210x4
decline db flyes: 45x8, 50x6, 55x4
crossovers up: 55x8, 60x8, 65x6
db pullovers: 55x8, 65x6, 75x4
crossovers low: 55x8, 60x8, 65x6

This should be a good week if I can eat properly - so we'll see! Pump Hard!!

Legs...ugh!

2011-06-01T17:50:00.000-06:00

I had really great intentions for a good leg day...however, my body had different desires. Here is what I was able to do:

leg extensions: 130x12, 140x12, 155x12, 170x9
leg curls: 95x8, 105x8, 115x6, 125x4
squats: 210x8, 230x8

and that was it -- the first set of squats I had no problem doing it, but once I got the weight off starting getting real dizzy --- the second set again I had no problem with the weight or reps but once I put the weight up I became really dizzy and also faint this time -- so I decided that it would be better to be safe than sorry and decided to end the workout before I may have actually passed out or something. -- anyways, I'm sure it's a lack of proper calories combined with me working harder than I should had with two weeks away -- but I'll be back next week!

Pump Hard!! (oh, here are a few pics I took of my quads, hams and calf):

Hams are getting thicker

right calf - look closely (lol)

quads - good definition - thickness coming

Back/Lats/Calves

2011-05-31T18:27:00.000-06:00

First week back and this went really great...nice pump day! Here is what I did:

lat pulldowns (wide): 200x8, 220x8, 240x6, 260x6
bar rows: 120x8, 140x8, 150x6, 160x6
seated calf raises: 105x15, 110x15, 115x12, 120x10
lat pulldowns (close): 200x8, 220x6, 240x6
seated rows (close): 200x8, 220x6, 240x6
calf raises: 210x10, 220x10, 240x10, 260x10
db one arm rows: 50x8, 60x8
st arm lat pulldowns: 120x8, 130x8,
pullups: 30x8, 40x6, 50x4

Well - another great workout -- I've only had about 800 calories total so far today -- oh well - it works! HA!! Pump Hard!

Lunch time 2M run

2011-05-31T13:23:00.000-06:00

Had a great noon time run. It's been a "few" days since I ran, so I took it lite and easy. Gotta get going with race in September!! Also, I did do my chest workout yesterday, just forgot to post it - will get that up tonight after my Back/Lats!

Chest Day

2011-05-30T18:11:00.000-06:00

Week 1 - time to hit it hard again -- last week I'm not really going to count as week one because I blew that week - so here we go! I'm motivated again and excited to pump hard! Here is what I did:

cable crossover up: 50x8, 60x8
pullovers: 50x8, 60x8
cable crossover down: 50x8, 60x8
bench press: 180x8, 200x6, 220x6
incline db press: 40x8, 45x8, 50x6
incline bench press: 120x8, 140x6, 160x4
decline db press: 40x8, 45x8, 50x6
decline bench press: 160x8, 180x6, 200x4

This workout went really good - actually did it in the morning because of the holiday then we went hiking later in the early afternoon up Kolob Canyon - it was really great!!

Pump Hard!

Inspiration - Pump It!!

2011-05-27T07:03:00.001-06:00

Dodge Rock ‘n’ Roll Virginia Beach™ Half Marathon

2011-05-24T07:27:00.001-06:00

Please help me with a donation as I run for those with Leukemia & Lymphoma - any amount is greatly appreciated. Together we can -- and will -- ROCK this!!

Dodge Rock ‘n’ Roll Virginia Beach™ Half Marathon

Chest Pump!

2011-05-23T18:15:00.000-06:00

Nothing like a good rounded chest to setoff the rest of your body!

Week1 for Chest Day and it was a really sweet pump - went down about 10lbs from 2 weeks ago, just because I always like my first workout back to be a little lower than my last before the week off. Anyways, here is what I did:

bench press: 120x10, 150x8, 180x6, 200x8, 215x6, 230x6, 245x4, 260x2 (the first 3 sets are just warmups)
incline b press: 140x8, 155x5, 160x5
incline db press: 50x8, 55x6, 60x4
decline b press: 200x8, 210x6, 220x4
decline db press: 50x8, 55x6, 60x4
cable crossovers up: 50x8, 55x6
db pullovers: 60x8, 65x6
cable crossovers low: 50x8, 55x6

Not terribly bad so definitley looking forward to the next 5 weeks. On the incline b press for 155lbs, I didn't have my safety bar in place properly and I couldn't get it up, so had to drop it on my chest and slowly lower down my torso - then it stayed on my abs until I could finally move the bench and get it off of me...it made a little mark on me, but was really nothing serious - I'll have the bars up for sure next time!

Pump Hard!

2.5 Mile Run

2011-05-23T12:15:00.000-06:00

I ran 2.5 miles at lunch time on the College track -- I used my phone gps with runmeter - I had my watch, but apparently didn't start it on time and so went with the runmeter -- I think it was off though, because it had me finishing the run in 20:29 for a 7:57 avg mile, which I am pretty sure I wasn't running that pace -- so back to the watch for now on.

I was pretty warm - 74 degrees, but you had no wind on one side of the track and the sun just beat down on you and then wind in your face on the other side to try and cool you off - anyways finally around mile 2 I had had enough and took my shirt off and felt much better!

Not a bad little run however, no matter what time it really was!

Delts & Traps

2011-05-21T12:03:00.000-06:00

Why is this lat pic in the delts posting? well...because if you look at his delts - they are the perfect size proportion to his arms and fit perfectly with the overall size of his torso - that is my objective to get my delts that perfect roundness and size match. Ok, so, with that here is what I did today:

shrugs: 230x8, 240x8, 250x6, 260x6
arnolds: 35x8, 40x8, 50x6
seated calf raises: 95x15, 105x15, 115x15
shoulder press (f&b): 90x8, 95x6, 95x5, 100x4
upright rows: 70x8, 80x8, 90x6
calf raises: 200x12, 210x12, 230x12, 250x12
one arm cable side raises: 15x8, 20x8
one arm cable shrugs: 90x8, 110x8
cable front raises: 20x8, 40x8
cable rear raises: 15x8, 15x6

This was my first week back - so 5 more to go before rest time and it's going to be a great time! I added a twist for shoulder press in that I do the front and then to a back press (but only to parallel) - it was a really burner!

Pump Hard!!

I'm Back -- Arm's Day!!

2011-05-19T18:34:00.001-06:00

My week of complete rest is now over...and it's time for another hard pumping 6 weeks! It really was good to be back and I felt pumped, primed and ready to go. I changed the EZ bar curls and EZ bar preachers to regular bar and so lowered some weight plus the first day back I always lower it a little anyway -- so, here is what I did:

db incline curls: 30x8, 35x7, 40x6
bar curls: 60x8, 70x8, 80x6, 90x6
tri pressdowns: 90x8, 100x8, 110x6, 120x6
wrist curls: 50x20, 55x20, 60x18, 65x15
bar preachers: 70x8, 80x8, 90x6
closegrip b press: 130x8, 150x8, 170x6
one arm db wrist curls: 25x15, 30x15, 35x12
cable curls high: 45x8, 50x8, 55x6
dips: 25x8, 35x7, 45x6
21's: 40x21

What an awesome pump -- seriously my arms were just screaming with joy (or was it pain!) - anyways it was a really great workout and I'm looking forward to the next 6 weeks for sure!!

Pump Hard!

oh - here are a couple pics:

I AM A CHAMPION!

2011-05-18T15:56:00.003-06:00

Who are you?

Quiet Run

2011-05-14T10:23:00.000-06:00

I went out on the same course as last Saturday - but just ended up enjoying myself out there - didn't keep time - went out for about 2.5 miles then turned around and headed back -- it was just nice and quiet and low keyed. No pushing or recording or whatever - just enjoying being out there and being able to push my body for 5 miles or whatever and actually enjoy it.

Still planning on the half marathon on September 4 in Virginia Beach, VA with my sister - should be fun. I will easily be ready for it and am not at all concerned with pacing. I will be helping my sister finish so I know our pace will be one that I can do and this way I will be able to enjoy it with her and get us both to the finish line!

Pump Hard!!

Legs Slam!

2011-05-11T20:13:00.000-06:00

Legs are so awesome when you can get the developed properly -- I'm working on it - not really sure how my running will effect them - so far it hasn't - but then again I've only been running 2-3 times a week for low mileage -- anyways, here is what I did:

leg extensions: 130x12, 145x12, 160x12, 175x9
leg curls: 105x8, 115x8, 125x6, 135x4
squats: 210x8, 230x8, 260x6, 290x4, 340x2
walking lunges: 80x2, 90x2
stiff legged deads: 200x8, 220x6

We all worked out together today -- Eric really wanted to get some heavy weights - so he actually did the same weight as me in the squats -- and we got him 2 reps with the 340lbs! That was so crazy, and tough on me spotting him - but it was worth it to see him so pumped like that - the kid is a champ!! I was totally stoked for myself as well to be that high again. However, today was my last workout until next Thursday - as this was my 6th week of training I always take a full week off. Yeah, most people do 8 weeks, but at my age I have noticed that a 6 on/ 1 off is just right for my body to recover and get ready for another round. I will have more energy for my run this week that's for sure!

Pump Hard friends - I'll be posting my runs of course and a motivational vid now and then - so don't disappear to much -- also, follow me on twitter don't forget!

Back/Lats

2011-05-10T18:05:00.000-06:00

Had a really great workout - lats were screaming once again. Here is what I did:

lat pulldowns (w): 250x8, 270x7, 290x6, 320x5
seated rows (c): 250x8, 270x7, 290x6, 320x5
calf raises: 220x12, 240x12, 260x10, 280x10
lat pulldowns (c): 260x8, 280x7, 300x6
bar rows: 160x8, 170x6, 190x4
seated calf raises: 115x15, 125x15, 130x10
db one arm rows: 70x8, 80x6
st arm lat pressdowns: 130x8, 150x 6
pullups: 45x8, 65x6

Had a really great time working out myself -- yeah, it's fun with the boys and we really motivate each other - but there is something about just you and the weights and no one to push you but yourself...you discover so much more about yourself when you can kill a weight and hit the reps with nothing but your own power, will and desire!!

Pump Hard!!

3M Speed Workout

2011-05-10T14:07:00.000-06:00

How can you not love a track workout? -- well, you could if you don't want to get faster or really don't love running! I really missed it -- you always know you are a dedicated when no one else is on the track anywhere and yet you are still pushing yourself to the max!

I wanted to do my 400s at 8:00min pace (2:00min per 400) and so starting on my first one my watch was reading 7:15, then 7:01 - and I still felt good and in control so I said, okay, let's go for 7:00min pace then (1:45 min per 400). And I hit all 4 pretty good: 1:46, 1:45, 1:43 and 1:39. The last two I had to stop and walk 100 yds before beginning my recovery lap because I just couldn't get enough air in my lungs! But hey, this was an awesome speed day and I can't wait to start getting my times back down!

Chest Day

2011-05-09T19:00:00.000-06:00

Great workout today -- Eric and Mike came in about 1/2 way into it so we hit it together for awhile. Eric is doing awesome, just needs a little more "mental" power - he has the physical strength but just let's the mental part of the weight get to him - Mike is still pretty new and is progressing. Here is what I did:

bench press: 210x8, 225x6, 240x4, 250x4, 270x2
incline b press: 150x8, 170x6, 190x4
incline db flyes: 55x8, 60x6, 65x4
decline b press: 210x8, 220x6, 240x4
decline db flyes: 55x8, 60x6, 65x4
cable crossovers (up): 60x8, 65x6, 70x4
pullovers: 70x8, 75x6, 80x4
cable crossovers (lower): 60x8, 65x6, 70x4

So it went well - when I hit only 4 reps on the 240 bench I was a little worried - just didn't know why I only got 4 - but the next two sets I refocused and got the reps and so it wasn't that bad - everything else just pushed my pecs to the max and felt great once again - pump hard!

Pump Hard!!

2011-05-08T14:41:00.001-06:00

6M Run

2011-05-07T09:35:00.000-06:00

This run went much better than expected - the main reason I didn't expect much is because I hadn't ran ALL week. Last saturday's 6miler was the last time I ran - so I wasn't even sure if I was going to go -- but the morning was so beautiful and I just wanted to get out there. I did my desert O&B (Out and Back) run that I love so much and it didn't disappoint me -- I actually ran 3mins and 5 seconds faster than last weeks - so it went really great! Details are below of course:

Arm's Day

2011-05-06T21:36:00.000-06:00

My arms were screaming by the time I was finished today -- it's been awhile since I've been this pumped in the arms - and I hit 3 records today, long time since that happened as well. Here is what I did:

db twist: 50x8, 55x6
ez bar curls: 95x8, 105x6, 115x6, 125x4*
tricep pressdowns: 105x8, 115x8, 125x6, 145x4
wrist curls: 55x20, 60x20, 65x15, 70x12
ez bar preachers: 100x8, 110x6, 120x4
cg b press: 160x8, 180x6, 200x4
db wrist curls: 35x12, 40x12, 45x10
dips: 35x8, 45x6, 60x4*
high cable curls: 50x8, 60x6, 65x4*

The three with "*" are the ones that were records and it's been a few years since I've been here - so it's good to be back. I have been taking OT for a week now and can really see it starting to push me that way it should - if I survive the next few weeks (lol) I should see some awesome improvements! Pump it!!

BELIEVE!

2011-05-05T13:40:00.001-06:00

You have to believe first!

Legs - HAMMERED!!

2011-05-04T19:32:00.000-06:00

Now - to say that this was just a leg day would be totally minimizing what truly took place today. Eric worked out with me today and apparently he was determined to do every weight and rep that I did - and of course, I had to make it look like I hadn't done my legs in a few weeks - so...we killed ourselves - walking afterwards was such a joke -- but this was (to me) what a leg day workout is supposed to be like! Here is what I did:

leg extensions: 120x12, 140x12, 155x12, 170x9
leg curls: 95x8, 105x6, 120x6, 135x4
squats: 190x8, 210x8, 240x6, 270x4, 300x3
stiff leg deads: 180x8, 200x6
walking lunges: 70x1, 70x2

So I am finally officially "back" in the 300's -- can't wait to get that going again. On the walking lunges I was able to do the full out and back in the backyard -- and it was hard! Of course I am pretty sure that this means I won't be running tomorrow morning!!

Pump Hard!!

Back/Lats/Calves

2011-05-03T19:17:00.000-06:00

This was a great workout for me today - I pushed it hard and heavy again and lasted to the end - here is what I did:

lat pulldowns (w): 240x8, 260x8, 300x6, 330x4
seated rows (c): 240x8, 260x8, 300x6, 330x4
calf raises: 210x10, 230x10, 250x10, 270x10
lat pulldowns (c): 250x8, 280x6, 330x4

bar rows: 150x8, 170x6, 190x4

seated calfs: 110x15, 120x15, 140x10

db one arm rows: 65x8, 75x6, 85x4

st arm lat pressdowns: 120x8, 140x6, 160x6

pullups: 40x8, 50x6, 60x4

My back and lats were really pumped today - much like the chest yesterday - just harder to see, but definetly felt! Looking forward to a heavy leg day tomorrow!

Pump Hard!!!

Chest Day!

2011-05-02T12:14:00.001-06:00

Pec pump city -- great start to a new week. This workout went really well - didn't quite have the power I was expecting, but still I went strong and pumped hard and had good results. Here is what I did:

b press: 120/150/180 warmup, 210x8, 230x, 250x4, 260x2
incline b press: 140x8, 150x6, 170x4
incline db flyes: 50x8, 55x6, 60x4
decline b press: 200x8, 210x6, 220x4
decline db flyes: 50x8, 55x6, 60x4
cable crossovers (up): 55x8, 60x6
pullovers: 65x8, 70x6
cable crossovers (low): 55x8, 60x6

I just did the two sets on the last three vs the normal three sets because I was really spent and had pushed beyond my limits -- which was an awesome thing! Here are a few pics afterwards:

Pump Hard friends!!!

6M Run

2011-04-30T17:44:00.001-06:00

Had a fun 6 miler today - took some video clips and put them together for this little video - it was a fun but tough run mainly because I didn't eat anything the night before and so my body was way low on fuel - but yeah, it was fun!

Motivate Me!!!

2011-04-29T13:01:00.000-06:00

3M Morning Run

2011-04-29T07:15:00.000-06:00

This was a great run -- actually was a strange morning because I woke up at 1:00am and felt fully rested so I got up and went and laid out on the couch - took me about an hour to get sleepy again, then got up around 4:30 and got ready and went out for my run.

I ran with my weighted vest which is 10lbs - just wanted to do this because if I can do it with the extra 10lbs, then when I run without it, it'll be that much easier. Anyways, it was a great run - 63 degrees this morning which is about 20 degrees higher than normal, so that was nice. I actually kept a good 9:21avg pace (9:20, 9:17, 9:25) - not to bad despite the vest! Delts/Traps/Calves workout tonight - gonna hit 'em hard!

Arms Blast

2011-04-28T19:10:00.000-06:00

Another really great workout - and it was even more incredible because of the full wall mirrors -- just amazing what those can do to a workout. Also, I listened to Primal.FM which is a radio station just for working out in the gym - awesome pump music -- and my gym is not going to listen to anything else ever!! Here is what I did today:

db twist: 45x8, 50x6
ez bar curls: 90x8, 100x6, 110x6, 120x4
tri pressdowns: 100x10, 110x8, 120x6, 130x4
wrist curls: 50x20, 55x20, 60x8, 65x15
ez bar preachers: 95x8, 110x6, 125x3
close grip b press: 150x8, 170x6, 190x4
db wrist curls: 30x15, 35x15, 40x12
crossover curls upper: 45x8, 50x8, 60x6
dips: 30x8, 40x6, 50x4

I really hit everything harder than normal and had a crazy pump all over. I started a new supplement today and will see how well this one goes - I know for a fact it helped today -- I had so much energy it was crazy and at the end of my workout I was ready to go again -- and still am ready - I don't feel tired or exhausted at all - just pumped -- so this should be interesting!

Pump Hard friends!!!

Motivate Me!

2011-04-28T10:51:00.000-06:00

When you get tired
and feel like quitting,
ask yourself,
is the other guy tired?
Is he quitting??

Mirrors Installed!!

2011-04-28T07:41:00.000-06:00

Well -- yesterday the new wall mirrors were installed and it looks awesome - can't wait to workout tonight!!

Rack area before

Rack area after

Crossover area before

Crossover area after

Should make for some even more intense workouts now -- just have to put my posters and pics back up in some areas and we are all set and ready to go!!

3M Hill run

2011-04-27T09:03:00.000-06:00

Missed yesterday's Back/Lats workout -- but I'll make it up. I had a great run this morning -- did the hill run that I did last week - and went 2minutes and 36seconds faster than last week - and it felt really good. I did have a major allergy attack when I finished - but that's just part of the game during these months - oh well. Here is a mile by mile comparison from last week and this week:
      Last Week           This Week
1 -   9:32                      9:10
2 - 11:19                    10:08
3 - 10:23                      9:21

So yeah - this was fun. Today I am getting two full wall mirrors installed in the gym -- they measured the area yesterday and so today the mirrors are going up - that will be so much better than the little one I had all over the walls - I wll take some pics later today for you all to see the new gym!

Chest Day

2011-04-25T19:01:00.000-06:00

Wow -- this was a really great pec pump! It's only my 3rd week back and I am just killing it! Here is what I did:

bench press: 3 warmup sets, 200x8, 220x6, 240x5, 260x4, 280x1
reverse grip b press: 120x8, 130x6, 140x8*
incline db flyes: 45x8, 50x8, 55x6
decline b press: 200x8, 210x4, 210x4
decline db flyes: 45x8, 50x8, 55x6
cable crossovers up: 50x8, 55x8, 60x6
db pullovers: 60x8, 70x8, 80x6
cable crossovers down: 50x8, 55x8, 60x6

wow -- it's two hours since I finished and my pecs are still pumped hard - awesome feeling. On the reverse grips b press it just go too hard to hold the bar so on the last set I went back to incline b press and will stick with that - had an awesome form that just blasted the upper pecs. I struggled a little with the decline b press, but that's only because I was blasting with the decline db flyes - so no harm there -- yep, great workout for an "old" guy! HA!!

Pump Hard my friends!!

Delts & Traps & Calves

2011-04-23T15:27:00.001-06:00

My Traps post-workout

Missed yesterday's workout -well, didn't miss...actually just didn't want to do it -- so I am hitting it today. It was a really great one and still had plenty of energy even with the 5 mile run this morning -- I'm just an energizer bunny I guess (well ...that and jack3d!) So, here is what I did:

shrugs: 180x8, 200x8, 220x6, 240x6

My Delts/Traps post-workout

arnolds: 40x8, 45x8, 50x6

seated calf raises: 100x15, 105x15, 115x12

calf raises: 170x12, 190x12, 210x12, 230x12

db delt combo: 25x8, 30x6, 35x4

one arm shrugs: 110x8, 120x8, 140x6

shoulder press: 100x8, 115x6, 130x4

upright rows: 70x8, 90x8, 110x6

Yep - this was a great workout and I'm glad that I didn't blow this one off -- body is coming along good - only lost 2.2 lbs this week - but lost a 1/2 inch off the waist, so that's good -- down from a 40" waist to a 38" and still going down - gotta love it!!

Pump Hard!!

5M Run

2011-04-23T09:40:00.001-06:00

Me before the run

Me after the run!

I was only scheduled for a 4 mile run but I then decided for the 5 because I knew that I could do it -- so I did. And it went so well, much better than expected. I was at least hoping for 10mins throughout like last week however I started at 9:43 and it just kept getting better, 9:37, 9:34, 9:27 and 9:20 and I felt relaxed - heart rate stayed averaged at 149 which means I was comfortable - so yeah, this was fun and means that everything is on pace and coming along! -- details are below:

2M O&B

2011-04-22T07:23:00.000-06:00

Nice morning 2 miler -- felt really great actually. Pace was better than I thought - I didn't look at the watch until the end, just wanted to run what felt comfortable for me - so a 9:13 and 8:52 was comfortable!

I was able to get up with no problem -- as a matter of fact yesterday and today I woke around 4am and would just be in and out until around 4:30 - but I still felt totally rested, so I would get up about 4:50 and get out the door at 5 -- it seems everytime I set the alarm I have no problem getting up before the alarm even -- but if I don't set the alarm then I can't get out of bed at all...now that's crazy ... anyways, was a good little run!

Arm's Blast

2011-04-21T18:10:00.000-06:00

Awesome arm pump today - bi's, tri's and forearms!! It felt great - definetly a difference from last week - so it all working. Here is what I did:

db twist: 40x8, 45x6
ez bar curls: 85x8, 95x8, 105x6, 115x4
tricep pressdowns: 95x10, 105x8, 115x6, 125x6
wrist curls: 45x20, 50x20, 55x18, 60x15
ez bar preachers: 90x10, 100x8, 115x5
close grip b press: 140x10, 160x8, 180x6
db wrist curls: 25x15, 30x15, 35x12
curl crossovers: 40x8, 45x8, 55x6
dips: 25x8, 35x8, 45x6

Power and energy throughout once again -- I was tired, don't get me wrong, but I could keep going and force the reps out with the same amount of power as I started with -- so had a really great pump in all muscles worked.

Pump Hard!

3M Hill

2011-04-21T07:31:00.000-06:00

This was a really good morning run. I went for the Foremaster Hill out and back - from my house it is exactly 1.5 miles to the top then I just turn around and come home. The link below can take you to the results showing the elevation chart - anyway, it was good doing this again.

I started out on pace around 9:32 then hit the hill and slowed way down -- but it wasn't because of my legs this time -- I actually did not even feel the hill in the legs, just in my lungs -- which was really tough - I forgot to take my breather before going and on the way down the hill breathing was getting tough -- so finally around mile 2 I just had to walk just to try and get my breathing back to normal -- I just wasn't getting enough air -- this is due to my allergies in the spring time (Mar - May) - I have exercise enduced asthma and boy is it bad -- but if I take some puffs from my breather before I go running I am usually fine - just spaced it today and paid for it -- but I did manage to finish the 3 miles once I got my breathing under control and I still enjoyed this run -- especially after my leg workout last night and to still have the power to go run -- I think my body is starting to adjust to doing both weightlifting and running now - stay strong friends!