23 Nov 2014- Even in these chains, you won't break me

23 Nov 1320hrs

Chest Supported DB  Rear Delt Rows 4 x 20 x 25 lbs

Incline Bench

1 x 55 x Bar

1 x 11 x 95

1 x 3 x 135

1 x 3 x 175

3 x 3 x 155

1 x 8 x 155

Side Bends 3 x 13 (L/R)

The DB Rear Delt Rows are a hybrid Rear delt raise and row movement i use to warm up before benching. I picked up the idea from Matt Wenning's programming. His stuff has really cleaned up any front delt issues I had by simply raising the volume on the rear delt and upper back work where it counts. 

The Incline Bench I really needs a spotter not so for the lift off but for pressing. Well i guess not having a spotter keeps me honest. I pause and hold all my reps about 2 inches off my chest. That initial set with the bar using really high reps feels great as well. When I dropped back down to 155 lbs I did the side bends in between as a superset. 

Fat Gripz WideV-Bar Pulldowns (1 min rest)

1 x 27 x 130

1 x 23 x 130

2 x 21 x 130

Rear Delt Cable Row (wide bar to Chin) 3 x 20 x 90 lbs

The gym got a new Wider V-BarI am loving it. Using it with the fat gripz only seems to enhance the effect it has on making my inner tricep head work and pump right up. THe Rear Delt Cable Rows were supposed to be for 4 sets but i stopped being able to contract my rear delts and upper traps so I shut things down.  

YTWL 2 x 15 x 2.5 lbs

GHR (1 min rest) 2 x 15

Finished up with some prehab shoulder work. This one simple series of movements twice a week has also help to sort out my delts. The GHR is rehab for my hip. Keeping my Glutes and Hamstrings active has helped my hip pain tremendously. 

More applicable today than ever.

Managing Angry Moments

So after training i have made it customary when i have time to sit in the sauna for 15 - 30 min as it seems to relieve the chronic ache in my hip for at least while I am in there. The usual business of the geriatric crowd wandering around naked, shaving naked, and today a gentleman at the entrance to change rooms trying to apply his Prep H. No he could not go to the back of the change room and get some privacy where the rest of us don't have to avoid seeing him trying to find his brown eye. Nope front and centre. So another common occurrence is the super naked old dudes in the sauna. Another place some of them like to shave naked. Which I do find kind of gross but have never said anything. 

Then today i am laying in the sauna (in shorts)  with my eyes closed enjoying the heat and the feeling of ache draining away as my hip flexors relax. I am in there a about 10 min when I young teenager comes in. I glance at him but generallyy ignore him initially. After a few minutes I hear the sound a long drawn out spit. I ignore it thinking I was hearing things. Then a few minutes later i hear the same sound. So I slowly sit up a little. Opening my eyes. Then as I am sitting up fully he spits again. 

At this point the following conversation happens:

Me "Did you just fucking spit in the Sauna for a third time?"

Him "Oh Sorry"

Me "That is disgusting. Do you know how much bacteria is in your spit? Well at least it is not as disgusting as the old dudes who fucking shave in hear" at this point my voice is pretty monotone and not aggressive. We sit in silence for another 10 min. Finally as he gets up to leave he blurts out

Him "I will be sure to get a mop to clean up my sweat" Then he slams the door trying to take it off its hinges. 

So of course at his display of passive aggressive weakness I get up and follow him. Thinking briefly if this gets physically violent it could look a little like the end of "EASTER PROMISES" with Viggo Mortensen.

Me pointing at him with a knife hand "Do you have something to say to me? Say it" No i can sense my posture and tone is getting aggressive. Which is not all that manly as i out weigh this kid by at least 60 lbs. But he steps up. 

Him "I don't know why you had to rain on my day. We are sweating anyways what difference does it make?"

Me "Sweating is accepted. Spitting is unhygienic."

At that point i disengaged and went back to the sauna. So the next generation is butt-hurt when they are confronted about doing something stupid? So weak and soft. 

Keep Movig Forward, Keep Getting Strong(er)