25 June - Surprising answers and small steps to bigg(er) things

24 June

0545 hrs

Stair Climber w/Weight Vest

1 x 20 min x 27.5 lbs (81 Flights)

Standing Ab Crunch

3 x 9 x 95 lbs

A simple, straight forward day, I went back to re-visit the Standing Ab work with the Machine instead of the bands. I just get better set up and abdominal feedback than I do with the bands.

This was 2 firsts, First time on the stair climber, and first time using a weighted vest on any kind of machine. It went well enough. I dropped a few bricks from the Vest. I will add them in next time. I also took the pace slow and steady and increased it as I got warmed up. Learning process, first time is get through the 20 min prescribed time limit. Don’t get me wrong I sweat and was huffing by the end. I just did not go for broke the first time out.

 

Working with a team in most situations will produce exponential results.

25 June

0550 hrs

Banded Shoulder series 1 x 13 x Red EFS Mini band

ME Floor Press 3 RM

2 x 3 x Bar

1 x 3 x 95

1 x 3 x 115

1 x 3 x 135

1 x 3 x 155

1 x 3 x 185

1 x 3 x 205

Bench Press (bar does not get racked until finished)

1 x 100 x 75 lbs

Close Grip Lat Pull Downs

2 x 12 x 190 lbs

1 x 12 x 185

1 x 12 x 180

Tricep Ext OH (Rope) w/ 1 min rest

1 x 16 x 110

1 x 10 x 110

1 x 7 x 110

Rear Delt Standing Rows (wide grip to Chin)

4 x 20 x 70 lbs (held the contraction for a 1 ct)

*I kept pulling these to my neck today for some odd reason.*

Ext Rotator Work 2 x 15 x 5 lbs

Stopped in to see a friend today, he owns a very awesome facility. This is apart of the plan I spoke of before I went away. I am very excited to be opening this relationship with a solid trainer that I really respect. Find someone strong(er) than you, learn from them and improve. That is what I am doing. It will eventually give me access to a team of lifters hopefully, which only expands things further. For now I will do a private session with him one or two times a month, he will be able to check my form /technique and push me when needed. As this develops I will expand on it. But i know this will take me out of my comfort zone which is right where i need to go. 

I also stopped into “the protein store” to pick up some supplements to give me “expensive poo” as some nutritionists say. Whatever, I feel better, I get bigger and strong(er) so f**k them.

But while I was in there the sales guy asks me “What is your training focus?”

My honest response surprised even me. “Stay healthy”

Which is the truth right now. I just came back from a month away. Before that I was battling multiple minor ailments /discomforts that I now have receding allowing my training to move forward at a quicker pace. I am enjoying myself, training daily and getting myself in the process once again. I will be tightening the diet back up throughout July and August, not stupid crazy but enough that I will drop below 220lbs by the end of summer. There are always periods that in order to reach the next level health and wellness will take a back seat. For now, for me, it is not that period of time, YET. Those days will return and I look forward to pushing the envelope once again to see what I have left in the tank.