Pastorgbc's 2007 Journal [Archive] - Page 2

dbx

03-09-2007, 12:12 PM

Great squatting! I have been working at this awhile too, 315 is the highest I have gone this time around and my goal is 3 sets of 10 reps past parallel with it before adding more weight. On my last WO during the third set I was too beat to get to 10 reps. I just feel that reps is somehow safer than going heavier weight for less reps -might be mental safety I guess.

Were you guys both have me beat is that after squats I am completely shot, I just do some calves and hobble out of the gym, lol. I am thinking your great endurance is because you have been at it for awhile now.!

But hey, the way you've been making a comeback this past 60 days, I'm sure you'll be squatting 3x10 of 450# within weeks! :)

Spitfire-1

03-09-2007, 12:27 PM

Hey ray,

Nice Ray, don't those heavy sets just take so much mental effort, as well as physical.

Do you use continuous motion on squats?

pastorgbc

03-09-2007, 12:33 PM

Squats have a mental component that differentiates them from any other movement. When your goal is three, and you just toughed out a second rep, it takes determination and mental toughness (and some insanity) to start that third descent.

I do not rest during my squats, but keep the movement constant.

Ray

Chubby Mom

03-10-2007, 11:33 AM

Great WO RAy and Wow ! 315 on squats your not kidding that takes some mental toughness. Have a Great Weekend :)

scienceteacher

03-12-2007, 09:24 AM

Strong leg work Ray. Hope you had a great weekend.

pastorgbc

03-12-2007, 10:13 AM

Strong leg work Ray. Hope you had a great weekend.
I had a fantastic weekend. Thanks.

Ray

pastorgbc

03-12-2007, 10:24 AM

We had a glorious weekend up here in Webster, MA. It was a lot of fun as my kids had several activities and Mrs. Pastorgbc and I did several projects around the house and at the church.

We also put the finishing touches on our vacation plans. We will be heading to London on June 18th. We will be heading down to Myrtle Beach on August 13th. Mrs. Pastorgbc has never been abroad, so she is very giddy. She has Harrod's, the palaces, and the Crown Jewels on her agenda. I'm going along for the ride, but I want to see the Wartime Museum. Everything else is gravy.

The workout: Chest and Back

1. Chins - 1x10; 2x8
Added a couple of extra reps to the first set.

2. Flat Bench - 1x8, 225; 2x5, 295; 1x6, 275; 1x5, 285
A little more sluggish than the workout on Thursday, but I did hit all my reps.

3. BB bent over row - 1x10, 205; 1x8, 225; 1x6, 235
I started to lose the grip a bit on the third set, so I shut down at 6. I could have hit 8. The grip will be stronger next week.

4. Flat flyes - 3x8, 75 pounders.
I will be doing flyes this week, as I alternate between flyes and incline bench. These felt great and were my best sets of the workout.

5. Behind the head pulldowns - 2x8, 170
Slow and methodical. The upper lats loved these.

6. Seated cable rows - 1x6, 300; 1x12, 200
I decided to go to 300 on the rows today. I hit them. After the set of 12, I was exhausted. The 300 constitutes the entire stack. My goal now will be to add a rep a week until I hit 10, then add a second set at 300. This should be fun.

Ray

dbx

03-12-2007, 10:37 AM

........ and the Crown Jewels on her agenda.

That's a shocker :D

6. Seated cable rows - 1x6, 300; 1x12, 200
I decided to go to 300 on the rows today. I hit them. After the set of 12, I was exhausted. The 300 constitutes the entire stack. My goal now will be to add a rep a week until I hit 10, then add a second set at 300. This should be fun.

Ray, you're already very close to where you want to go with those. Excellent work there! I'll bet the 1x12 felt like cake for about the first 6-7 reps, and then got heavy fast, eh?

pastorgbc

03-12-2007, 11:00 AM

They did exactly that. Then, my back just felt tired, along with the rest of me.

Ray

scienceteacher

03-13-2007, 04:33 AM

Your rows are huge Ray. Great work everywhere else also.

Bob45

03-13-2007, 06:11 AM

You always have good strong workouts Ray. It's good to hear vacation plans!

pastorgbc

03-13-2007, 09:40 AM

My wife was convinced that my true soul brother was on "Deal or No Deal" last night: bodybuilder, wears a kilt (I don't wear one, but I will be getting one over in England way), loves the bagpipes, and has a million dollars in his hands and figures out a way to blow it. We have it TiVo'd so I will be checking the guy out today.

The workout - Legs (and a little biceps)

1. Squats - 1x8, 225; 3x3, 315; 1x12, 225
I was beat by the time I was done here. I was scheduled to do some heavy shoulders as well today, but doing shoulders today was not in the cards. I was psyched to get the 3rd set at 315. The last set of 12 though, again, really fried the legs after the heavy sets. 4 sets of 315 next week.

2. Rope crunches - 3x12, 100 pounds

3. Leg extensions - 3x8, 150

4. Leg curls - 2x8, 170
My legs were exhausted. No mas! No mas!

5. Concentration curls - 2x8, 45 pounds.
I just had to do something else.

Ray

scienceteacher

03-13-2007, 10:07 AM

Step away from the pulpit and let's see that kilt!

My wife is hooked on that show.

IdahoViking

03-13-2007, 10:11 AM

Step away from the pulpit and let's see that kilt!
...
LOL!

pastorgbc

03-13-2007, 10:13 AM

I promise you, if and when I procure the kilt, I will provide the pix. I do have the legs to pull it off, if I do say so myself.

Ray

dbx

03-13-2007, 11:53 AM

I promise you, if and when I procure the kilt, I will provide the pix. I do have the legs to pull it off, if I do say so myself.

:eek:

:) Great job on the squats, Ray. Adding the 4th set should help with the upcoming pics to be posted.

Spitfire-1

03-13-2007, 11:57 AM

nicely done on the legs again ray :)

Chubby Mom

03-14-2007, 09:43 AM

Super WOs Ray. Going to London Oh how fun! Buying a Kilt hope you post a pic of you in it . You will look great. With the WOs you do I am sure that you have some great looking legs. :)

pastorgbc

03-14-2007, 10:00 AM

I decided to turn this into a working day for the next month or so as I am incorporating deads back into my routine. I am really pleased in the gains I have made in my squats. I am ready now to try and build the deads back up.

The workout - Deads and Cardio

1. Deadlifts - 1x8, 135; 1x8, 205; 1x5, 255; 1x3, 305

It has been months since I did dead lifts. I decided to ease back into them today by lessening the volume and challenging a little with the intensity. I had more in the tank after the final set, but I did not want to press things.

20 minutes on the elliptical, fat burning range.

Rope crunches 3x15, 70 pounds

Ray

dbx

03-14-2007, 11:19 AM

scienceteacher

03-15-2007, 05:56 AM

pastorgbc

03-15-2007, 06:11 AM

Hey Brad,

I wanted to focus on squatting twice a week during this cycle, in a four day split, so I decided to back off deads for a bit. I think I am in a position now to add them back into the fray.

I'll be going 5 days a week for a few weeks, until I can find a 4 day split that feels right with deads added.

Ray

pastorgbc

03-15-2007, 09:49 AM

A young woman from our church was involved in an automobile accident last night. My wife and I were in the emergency room most of the night with her mom. It does appear the young lady will be alright, but she was blind for several hours from a severe concussion and she did break her leg. I basically went from the hospital to my secular job.

Without much sleep, I am a little fuzzy, but the workout helped to restore things a bit (although I am a bit tired right now as I feast on chicken and tilapia). I only did chest today, and did a lighter version of my workout.

The workout - Chest

1. Flat Bench - 1x8, 225; 1x3, 305; 2x12, 225
I did the one heavy working set, then surrounded that by some lighter high rep work.

2. Dips (bodyweight) - 3x12
I really slowed the pace down on these. I lowered myself slowly until I felt a solid stretch in the pecs, then exploded up. The triceps really got a nice burn with these.

3. Rope crunches - 3x12, 70 pounds
I am varying the weight and reps with these each day. I am enjoying the way these are making the abs feel.

4. Flat flyes - 3x12, 50 pounds
I just went light here for reps. Solid pump and feel in the pecs.

5. Overhead tricep extension - 3x12, 70 pounds
Just a light exercising of the triceps.

Ray

scienceteacher

03-15-2007, 09:57 AM

Will say a prayer for her recovery Ray.

Spitfire-1

03-15-2007, 12:21 PM

Hey Ray,

Its nice to know there's people like you and your wife around still.

Nice going on the bench again ray, that must have been quite some pump with those last two sets at 225........

dbx

03-15-2007, 01:10 PM

Very nice, for a "light" version of your regular workout!

pastorgbc

03-19-2007, 09:59 AM

I wound up getting a 3-day respite from the gym as we had a horrendous storm on Friday. When all was said and done, we had a foot of snow and sleet on the ground as our precip never turned to rain. It was truly awful

On Saturday, I got to apply all of the gym training as we had our official move day for the church, including moving a fridge, a piano, some steel partitions, etc. I surprised several of the younger guys by being able to lift one end of the piano enough so that I could unstick it from some snow and let the wheels come back down on the ground. When it got stuck, the guys stepped back and said "Now what?" I said "I'll lift this end" and you guys pull once I get it clear". They pshawed, but when I got my end up, they stared a bit "Please pull.." I said and we got it down the stairs.

This primed me for today's workout.

The workout - Chest and back

1. Chins - 1x10, 2x8
These really set the tone for a great workout.

2. Flat Bench - 1x8, 225; 1x3, 315; 1x1, 325; 1x1, 335; 1x8, 275; 1x3, 295; 1x1, 305
I just decided to have fun today. I was feeling strong, so I decided to burn some gycogen and muscle tissue on some singles. I was only planning on going to 5 on 275, but at five I had much in the tank, so I kept the reps going. the 8 reps though depleted me for the last two sets.

3. Bent over row - 1x10, 205; 1x8, 225; 1x8, 235
I stayed strong here. I surprised myself by getting to 8 on 235. 245 for 6 next week.

5. Incline BB Bench - 2x5, 245; 1x5, 255
These were great sets to finish on. Cardio and ab work this afternoon.

Ray

dbx

03-19-2007, 10:51 AM

The piano story is funny. I can picture their faces while looking at their pastor :). Ah, the young ones have so little faith!

Excellent bench work, Ray. I recall 335 being a 1RM goal last year, and now it's been incorporated as part of a working set! Incline work is also very impressive. Good work!

pastorgbc

03-19-2007, 11:01 AM

You are correct, Kev. I had targetted 335 for my one rep max in an 11 week program. The day I went to get it, I had a strange spasm in my right brach that prevented me from locking out my right elbow. That caused me to fail on the lift. I am shooting for 355 this year. I would like to try 345 in June, then 355 in September.

Chubby Mom

03-19-2007, 12:45 PM

I surprised several of the younger guys by being able to lift one end of the piano

:D Way to go Ray!

(355 this year) No problem you can do it :)

jaguarr

03-19-2007, 02:56 PM

Lookin' strong, Ray!

jag

Hibiscus09

03-19-2007, 03:30 PM

Nice workout, Ray! :) LOL @ the piano story! :p

UCANDOIT

03-20-2007, 01:07 AM

Hi Ray,

Great LOL on the piano, next you will leap tall buildings in a single bound.....

Have a great day and enjoy your WO.
Marcos

ChocoChick

03-20-2007, 03:26 AM

I wish I'd been there to see the other guys' faces when you lifted the piano! You are having some amazing workouts! :)

scienceteacher

03-20-2007, 04:44 AM

I bet you've got 345 in you now Ray!

pastorgbc

03-20-2007, 06:01 AM

I bet you've got 345 in you now Ray!

Maybe, but I don't want to rush things. I would rather hold back for a little bit to make sure I "own" the lift before coming in and seeing if I can get it each time. I find that I make much better progress if I train for a lift rather than "guess at it".

I wish I'd been there to see the other guys' faces when you lifted the piano! You are having some amazing workouts! :)

Thanks Elise. One thing I did discover is that old upright pianos do have a very firm handle in the back that does allow for better leverage.

Hi Ray,

Great LOL on the piano, next you will leap tall buildings in a single bound.....

Have a great day and enjoy your WO.
Marcos

Yes, but only after taking my Xtend. The workouts are fun. You have a great day yourself Marcos.

Nice workout, Ray! :) LOL @ the piano story! :p

Thanks Hibby. I hope the weather down your way is going well. It won't be too hot in Myrtle Beach in August, will it?

Lookin' strong, Ray!

jag

Hey Hep Cat. You continue to be my inspiration.

:D Way to go Ray!

(355 this year) No problem you can do it :)

Thanks Roseanne. I hope your workouts continue going well.

Hibiscus09

03-20-2007, 06:14 AM

Morning, Ray! Let me just say that you will want to be in the ocean or in a pool in August!! LOL At least there's a breeze at Myrtle Beach!!

Have fun!

pastorgbc

03-20-2007, 10:21 AM

I feel like one tired old man right now. I had another short night of sleep last night as my daughter needed to have me pick her up at her work just after midnight. By the time I got home and in bed, it was 1, and I need to get up at 4, so...eek! I was definitely feeling the lethargy in the gym today, and I am tired right now. A nap would be very nice, but doing it at my desk may be frowned down upon.

The workout - Legs and shoulders

1. Squats - 1x8, 225; 2x3, 315; 1x8, 235

I had wanted to add another set of 3 at 315 today, but I just didn't have it today. I did add another 10 pounds to the last set in this protocol, albeit at 8 reps. The legs felt very good, and I loved the pump in the quads.

2. Leg extensions - 3x8, 150
I had good energy on these and really felt the quads working. The quad pump continued to grow.

3. Leg curls - 3x8, 170
These finished the legs off with a flourish.

4/5. Arnold press/BB shrug superset - 3x8, 50/ 3x8, 275
I decided to superset these two today. Slightly different feel on the shrug as I felt it hitting my front delt following the Arnolds. I think I sandbagged on the Arnolds.

Ray

Spitfire-1

03-20-2007, 10:37 AM

Hey ray

Love the piano insident, lol.

Arnold press/bb shug.. s/sets.........now that must have been burning some

strong work on chest/back as usual

dbx

03-20-2007, 11:22 AM

The piano and fridge moving caught up to you (along with the incidents you mentioned). It was the compound exercise that you seemed to have issue with today, not the isolation ones so much. Makes sense.

And of course, your dedication to going at it today is most admirable under the circumstances.

ChocoChick

03-20-2007, 12:13 PM

Thanks Elise. One thing I did discover is that old upright pianos do have a very firm handle in the back that does allow for better leverage.

Yes, I know. :) We have one at home and whenever we move it, I have to grab an end. I can only lift it for a few seconds at a time, so it takes a while to get it from one room to another, but at least it gets there!

Nice workout today in spite of being tired. :)

dbx

03-22-2007, 05:51 AM

Did we miss a workout yesterday....or just posting it?

pastorgbc

03-22-2007, 06:31 AM

Did we miss a workout yesterday....or just posting it?
I took a complete day off from working out yesterday. I needed the rest.

Back to it very hard and heavy today and tomorrow.

Ray

pastorgbc

03-22-2007, 10:19 AM

I decided to lower the volume a bit today, but I kept up the intensity. It made for a very fun and rewarding day in the gym. Well, I was pleased anyway...

The Workout: Back and Chest

1. Chins - 3x8
I like the energy I had on these. I felt strong, and I love when I do this movement, and I feel the stretch and rotation in the lats (versus the arms) as the lats work. I got that today.

2. Flat BB Bench - 1x8, 225; 3x2, 315
These were fun. On the third set, I had a spotter and tried to get a third rep. The spot was weak, and when I did get stuck on the third rep, the spotter panicked and lifted the weight to the bar. I do want to keep the protocol for my second chest workout of the week, and try to add reps on the third set.

3. BB Bent over Row - 3x8, 225
Felt these well in the back.

4. Flat DB Flyes - 2x8, 75
I am going to do 10 reps each next week.

5. Front pulldowns - 2x8, 180
I want back to the front version. Coupled with the chins, my lats were loving things.

6. Weighted dips - 2x8, 45 pounds added
These felt smooth and strong. I'll make a decision on more weight next week.

7. Seated cable rows - 2x6, 300 pounds
I finished on a high, but exhausting note. These were fun.

I dined on tuna steak and couscous. I hope the gout is forgiving.

Ray

dbx

03-22-2007, 10:26 AM

Well, you did as you said....hit it hard today. Nice bench work, and you're certainly on your way to your goal with rows.

Spitfire-1

03-22-2007, 11:43 AM

Hey Ray

Nice chest/back session. I can't wait to get back to chins.

I never find spotters and barbells a good mix. But most seem to be able to spot when its dumbells........

300lb on cable rows is fantastic, is that a pb or have you got more?

pastorgbc

03-22-2007, 11:50 AM

Its a PB...but it is the whole stack. I will need people to stand on the stack if I am to increase resistance. :)

Spotters come in all sorts of categories. Finding a good one is gem.

Ray

UCANDOIT

03-23-2007, 04:17 AM

2. Flat BB Bench - 1x8, 225; 3x2, 315
These were fun. On the third set, I had a spotter and tried to get a third rep. The spot was weak, and when I did get stuck on the third rep, the spotter panicked and lifted the weight to the bar. I do want to keep the protocol for my second chest workout of the week, and try to add reps on the third set.
Ray
Hi Ray, I see you are still lifting very scary weights again. I think it would be an excellent idea if you and Paul get togther to spot each other. If I was spotting your bench and you got stuck I would probably also panik, getting 315 lbs up :eek:

Great WO and I hope you gout is not coming back anytime soon.

Have a great weekend
Marcos

pastorgbc

03-23-2007, 09:47 AM

It has been a great week, and I am looking forward to an excellent weekend. I have had to pick my daughter up each night at her job (after midnight), so my sleep has been choppy, but I have held up better than I thought. Must be all those years of sleep deprivation that I have subjected myself to.

Anyway, I decided to hammer the legs and the biceps today, and settle in for what looks like a very busy afternoon at work. Deliverables! Bah, humbug.

The workout - Legs and Biceps

1. Squats - 1x12, 185; 1x12, 225; 1x12, 245; 1x8, 275
My legs were fried after this sequence. I loved it though and this may become my regular Friday sequence, with Tuesday being more of a heavy, lower rep day. My quads were mad swole.

2. Leg Curls - 2x8, 170; 1x8 70, one leg at a time
The higher rep squats seemed to hit the quads harder than the hammies, so I went straight to the leg curls. This evened things out.

3. Incline DB curl - 1x12, 35; 2x8, 40
This has always been a poor movement for me, but I hit these pretty well today.

4. Scott curls, straight bar - 2x8, 75
These added some nice fullness to the biceps. I really felt these with the pre-fatigue of the inclines.

5. Concentration curl 0 1x8, 45 pounds
This finished the biceps off nicely. Big pump.

6. One legged extensions - 3x8, 70 pounds
Back to the quads to finish them up. I really liked the way the legs felt today.

Have a great weekend.

Ray

scienceteacher

03-23-2007, 09:55 AM

Great work and I hope you have a great weekend Ray.

dbx

03-23-2007, 11:14 AM

1. Squats - 1x12, 185; 1x12, 225; 1x12, 245; 1x8, 275
My legs were fried after this sequence. I loved it though and this may become my regular Friday sequence, with Tuesday being more of a heavy, lower rep day. My quads were mad swole.

Excellent leg work, Ray. Have a great weekend!

pastorgbc

03-23-2007, 11:20 AM

Excellent leg work, Ray. Have a great weekend!
Do you think I can make a jump to 750?

Ray

dbx

03-23-2007, 11:28 AM

Do you think I can make a jump to 750?

Ray

Heck yes. Just give it two or three days.

Chubby Mom

03-23-2007, 11:36 AM

1. Squats - 1x12, 185; 1x12, 225; 1x12, 245; 1x8, 275

2. Leg Curls - 2x8, 170; 1x8 70, one leg at a time

6. One legged extensions - 3x8, 70 pounds

My legs were fried after this sequence.

5. Concentration curl 0 1x8, 45 pounds
This finished the biceps off nicely. Big pump.

Ray

Great WO Ray your legs will definitely be ready for that kilt ;) My legs would be beyond fried

48 pounds on the Isolation curls way to go.

Have a Wonderful Weekend

Hibiscus09

03-23-2007, 12:13 PM

Nice job on the workout, Ray!

I hope you have a wonderful weekend! :)

Spitfire-1

03-25-2007, 04:47 AM

Do you think I can make a jump to 750?

Ray

i ain't spotting ya :eek:......lol

Nice leg work ray, do you do calf work ?

pastorgbc

03-26-2007, 09:54 AM

Hey Paul,

I do not do any direct calf work. I have very bad ankles and calf work leads to achilles tendonitis problems for me.

Ray

pastorgbc

03-26-2007, 10:02 AM

After a busy weekend, I am here at work for a busy work. Mrs. Pastorgbc and I shampooed the carpets in our old building as we moved the last vestiges of our things out of there. I am turning the keys into the landlord this week, and our ties to the old building are history.

We had a new family come out with us this weekend, and they have a young lady who plays the piano, so we may finally be done with the a apella singing at the GBC. Of course I still have to lead the singing, so faith will be tested...faith will be tested.

The workout - Back and Chest

1. Chins - 3x8

2. Flat Bench - 1x8, 225; 1x2, 315; 2x5, 295; 1x7, 275
A bit different of a protocol today to get some more reps in. I felt very strong and each set felt great.

3. Bent over BB Row - 3x12, 205
These were exhilirating. I loved the way the back felt after these. I was feeling a great flush and pump througout the back.

4. Incline Bench - 2x4, 275; 1x8, 225
Added some intensity here. The first two sets took me out of my comfort zone as this is the most I have done with inclines since I was in my 30s. I decided to finish off with the lighter set at 8 as the first two sets spent me.

This was enough for today. Legs and shoulders tomorrow.

Ray

Bob45

03-26-2007, 10:12 AM

I have a carpet/upholstery cleaning business. It tires you out doesn't it Ray? I hope all is well with you.

dbx

03-26-2007, 11:25 AM

Hibiscus09

03-26-2007, 11:30 AM

Nice job on the workout, Ray! :) Glad you got the old building all cleaned up and are ready to turn in the keys.

pastorgbc

03-26-2007, 11:34 AM

Strong performance, Ray. Man, you should feel those inclines tomorrow, as that's some serious weight. Good job.

I think you should include a Youtube video of you doing the lead singing. Yes, I think this would inspire us all.
We actually may be posting the videos that we air on our TV broadcast to website soon. I am not doing any singing in them, however.

Ray

NorCal930

03-26-2007, 12:26 PM

Nice work Pastor, looking very strong.

pastorgbc

03-26-2007, 12:42 PM

I have a carpet/upholstery cleaning business. It tires you out doesn't it Ray? I hope all is well with you.
My wife the bolus of the work. I was there to do the simple cleaning and any lifting. After a while I was there to provide moral support.

Ray

BigBT

03-26-2007, 05:14 PM

Strong numbers on the chest, Pastor! 36 reps of those rows, wow. That is impressive. Most would be feeling for an ice pack instead of "flushed and pumped." Nicely done.

Spitfire-1

03-27-2007, 10:32 AM

Hey ray

I'll be pm'ing you re- transport / london

t.v. broadcasts................. aww ray, you gotta get up front and sing mate, you could end up on pop idol!!!

Good w/out.....like the use of the power movements, can't beat them :)

pastorgbc

03-27-2007, 10:35 AM

My second oldest turns 19 today. Where have the years gone. One thing we do on the kid's birthdays is we tell the story of the day that they were born. Over the years the stories have taken on nuances and embellishments, which has made them lots of fun. My son is going to tell the story tonight of when Hannah was born ar dinner. He was working on the computer to make a Powerpoint presentation, so we are really looking foward to it.

The workout - Shoulders and Biceps

I gave the legs a day off for good behavior. I figured they could use the rest. I will hit them again on Friday.

1. Seated overhead press - 1x8, 60; 1x8, 60; 1x8, two handed...1x8 alternating one hand at a time, 60; 1x8, two handed...1x5 alternating, 60.

I decided to throw a little wrinkle at the shoulders today. Tacking on the one-handed presses after finishing the two-handed sets really gave a nice burn and pump to the shoulders. Knowing I was going to do this, I backed off of the intensity a bit.

2. Barbell Curls - 1x8, 75; 1x8, 85; 2x8, 95

These were nice and smooth. I really kept these strict and I got a nice reaction from the biceps.

3. Incline curls - 3x8, 40

These kept the pressure on the biceps. The sets hit them very hard in the belly of the muscle.

4. One-armed Scott curls - 1x8, 50 pounds

I did one set of these to finish the biceps off. They were pumped and exhausted after these.

5. Barbell shrugs - 3x10, 315

With the biceps and shoulders exhausted, these were pure traps and it hit them hard.

Ray

NorCal930

03-27-2007, 11:12 AM

Nice workout and sounds like dinner will be a lot of fun as well.

dbx

03-27-2007, 11:44 AM

Nice session, Ray. I know your family will have a great evening! Sounds like a lot of fun.

pastorgbc

03-29-2007, 10:17 AM

Today I became a Great-Uncle. My niece gave birth to a 9 pound, 1 oz. baby boy named Jack. Mother and child are doing quite well.

After a day off, I was anxious to get myself back to business today. We had a lively meeting that ran a little over, but I was still able to get down to the gym in a timely fashion.

The workout - Back and chest

1. Chins - 3x8

I felt very strong on these. My lats continue to respond well. I am thinking about adding another set next week.

2. BB Flat Bench - 1x8, 225; 2x5, 295

A little lower volume and intensity, but these were some solid working sets.

3. BB Bent over Row - 3x8, 205

Less volume but same intensity over Monday's workout. Feeling them well in the back, though.

4. Dips (bodyweight) - 3x15

I have to admit I was a bit too lazy to get the dipping belt. I did the three sets to 15, but they were unfulfilling. Must....add....weight --T. I. Hulk

5. Tricep pushdowns - 3x15, 90

Just some yeoman sets to let the tris know I still love them. These were totally pain free, which is a great step in the right direction.

Ray

dbx

03-29-2007, 10:57 AM

Congrats on becoming a Great Unc :). Very cool.

I definitely noticed the sets were shorter today, but nonetheless, solid.

Spitfire-1

03-29-2007, 12:06 PM

Hey ray

congratulations!!!

Nice workout ray.....whats all this too lazy buisiness all about then..Hmmm??

Chubby Mom

03-29-2007, 04:17 PM

We actually may be posting the videos that we air on our TV broadcast to website soon. I am not doing any singing in them, however.

Ray

That would be great can't wait to see it and of course you have to sing :)

My second oldest turns 19 today. Where have the years gone.
Ray

Yep know what you mean I couldn't find my shoes to wear to the gym the other day and had to wear my 12 year old son's shoes they are a little too big for me. They grow up so fast.

Some Great WOs Ray keep it up :D

pastorgbc

03-31-2007, 04:13 AM

A little bit of a crazy day at work yesterday, so I did not get down to the gym until later in the day. This shortened my workout time somewhat, but I still felt good about what I got in.

A new fellow has started working out at the gym. He is younger and very slight, but he wants to put on muscle mass. I was able to spend some time with him yesterday afternoon showing him some exercises and proper form. I hope he keeps with it.

The workout: Shoulders and biceps

1. Behind the neck press - 1x12, 135; 1x8, 155; 1x8, 175; 1x6, 185

These felt good and I am feeling some DOMs this morning.

2. BB Bicep curl

1x12, 95; 2x8, 115

After I was pain free on Tuesday, I upped the amperage here. I felt very strong and the biceps responded well.

3. Incline culrs - 2x8, 40 pounds

The biceps were fatigued after the bb curls, but I was able to get through two solid sets. I am doing these both arms together, instead of alternating. This is preventing the forearm fatigue.

4. BB Shrugs - 1x12, 315; 2x8, 325

I felt very good and strong on these.

A very busy weekend ahead. To the work! To the work!

Ray

tatdawg

03-31-2007, 04:15 AM

mornin pastor, i can't get over how strong you are. you must have been at it a long time. have a blessed weekend.

Spitfire-1

03-31-2007, 06:19 AM

nice workout ray :)

the shoulder presses look good.....im not surprised you are feeling some doms

pastorgbc

04-02-2007, 10:02 AM

We had an excellent weekend. We had several new families out to the church yesterday, so the Lord is using the fact that we have moved into the new building with more space to give us some new people. We have expanded our junior church program to include the new kids and we will be starting a "Patch the Pirate" club on Wednesday nights. This will mean a little more work for me at the outset, but I am hoping we can get some more people to "chip in".

I have been trying something new that seems to be paying off for me. Rather than taking a full week off, I have been alternating "resting" different body parts for the last few weeks. I have found I remain fresh and I can keep making gains with body parts that I "get on a roll" with.

The workout: Back and Chest

1. Chins - 3x8
I will up the first set to 10 reps next week.

2. Flat BB Bench - 1x8, 225; 3x2, 315; 2x6, 275
I am loving this protocol.

3. Front lat pulldown - 3x8, 190
I was fully in control with these for slow and tight reps. The upper lats were really working and feeling it.

4. Incline BB Bench - 3x8, 225
I have been varying the intensity/volume over the last few weeks. This was a great follow on to the flat bench work.

5. Seated cable row - 2x6, 300 pounds
These just felt great. I was making noise on the last few reps. My back felt supercharged after these.

Ray

Hibiscus09

04-02-2007, 10:15 AM

Cool about the new church visitors! :) Patch the Pirate Club sounds like fun for the kiddies.

Nice job on the workout!

NorCal930

04-02-2007, 10:19 AM

Nice Work out pastor and glad to hear you had a nice Sunday turnout. The back and bench both looking real strong!

dbx

04-02-2007, 11:05 AM

These just felt great. I was making noise on the last few reps.

We need a more definitive description of "noise".

Glad to hear that the new building is bringing in new members.

Nice workout, as always.

pastorgbc

04-02-2007, 11:32 AM

The "noise" was my grunting.

It was barely audible over the creakiness of my joints. :))

Ray

dbx

04-02-2007, 12:13 PM

The "noise" was my grunting.

It was barely audible over the creakiness of my joints. :))

:)

pastorgbc

04-03-2007, 10:23 AM

The workout - Legs and shoulders

1. Squats - 1x8, 225; 1x4, 275; 1x4. 295; 1x4, 305

I took last week off from squats, so I dedided to to put a little heat on them with intensity, but I backed off the volume a tad. These felt very good today.

2. Behind the neck press - 1x12, 135; 1x10, 155; 1x6, 185; 1x5, 195

The shoulders felt great today and these sets went very well.

3. Standing leg curl - 1x25, each leg

We got a new cable station so I decided to do these today. The hammies liked the change up.

4. 1 legged leg exetnsions - 2x12, 80 pounds

Nice feeling in the quads. Great pump.

5. Cable lateral raises - 3x8, 40 pounds

I haven't done this version in a while. I love the constant tension and how these hit the traps as well. They felt great.

Ray

GSCampbell

04-03-2007, 10:45 AM

Great lookin' workout there!

pastorgbc

04-03-2007, 10:51 AM

Great lookin' workout there!
Thanks for stopping by.

Ray

Spitfire-1

04-03-2007, 11:00 AM

Hey ray

like the numbers on squats. Your getting stronger on these!

yay.... for the new cable station , whats on it ?

Don't think I have ever done laterals on a cable, i'll have to give it a go

pastorgbc

04-03-2007, 11:56 AM

It is one of the newfangled cable stations (I have never used one like this before today). What I like about this station is that it allows you to position the pulleys at different heights to give you more flexibility in performing movements.

I love laterals on the cables. The constant tension really hits them well.
Ray

dbx

04-03-2007, 12:00 PM

Hey ray

like the numbers on squats. Your getting stronger on these!

x2 :)

NorCal930

04-03-2007, 01:28 PM

Just checking in Pastor Ray. Have a good evening.

pastorgbc

04-05-2007, 10:15 AM

I was antsy during my day-off yesterday, but I managed to stay out of the gym. It was great to be back again today.

The workout - Back and Chest

1. Chins - 4x8
I added another set today. These felt great and provided an immediate pump to the lats.

2. Flat BB Bench - 1x8, 225; 1x2, 315; 3x6, 275
I worked in with a fellow who just started working out at the gym. He had some excellent questions, so I enjoyed talking with him in between sets. I actually gave him a progam to try. The 3x6s felt challenging but great.

3. BB Bent over Row - 3x8, 205
Slow and steady on these. They really kept the pressure on the back to keep performing.

4. Incline BB Bench - 2x6, 245
Just two sets today, but these put me through some hard work.

5. Hammer Grip pull-downs - 2x8, 180; 1x8, 190
I was able to do these in a strict manner, and I felt the lats and middle back working hard. These felt great and I felt very strong on them.

6. Weighted dips (45 pounds added) 3x8
A great finish here. I had a few more reps in the tank, so I think I will be adding either another set or more reps next week.

Ray

Spitfire-1

04-05-2007, 10:45 AM

Hi Ray

re: flat bb bench - It's funny, how some days you can pick up a weight you are used to, and it feels heavier than other days.............

I see your back on the weighted dips.....nice one

pastorgbc

04-05-2007, 11:48 AM

Hi Ray

re: flat bb bench - It's funny, how some days you can pick up a weight you are used to, and it feels heavier than other days.............

I see your back on the weighted dips.....nice one
Hey Paul,

Since this was my second workout of the week, I did just one set of the 315. You are right though, especially at my age, there is an inconsistency workout to workout. Things felt good today, that's for sure.

Ray

GSCampbell

04-05-2007, 01:39 PM

Another really solid workout Ray - keep it up!

pastorgbc

04-06-2007, 10:22 AM

It is Good Friday. As always this day means much to me, and I try to keep things in focus. We will be having a service tonight, and as part of the service, I will be teaching on John 13. I usually feel very inadequate on this day, so I am praying for strength. My workout today gave me a chance to work things out while I ponder the death that saved mankind.

The workout - Legs, shoulders, and biceps

1. Squats - 1x8, 225; 1x5, 275; 1x3, 295
This was a lower volume/intensity workout. I will be back at the thighs with a vengeance next week.

2. Seated front db raises - 1x12, 30; 2x8, 35

3. BB Bicep Curls - 1x10, 95; 1x8, 115; 1x6, 135; 1x4, 145
The last set was kind of funny. I went to do th first rep and it felt like the weight wouldn't budge at all. I had to put it down, recollect myself, then try it again. I hit this for four reps and felt very good about that. The false start must have been a concentration thing.

4. Leg sextensions - 2x12, 120
This really burned the quads out.

5. Leg curls - 2x10, 140
Ditto for the hammies

6. One-armed cable curls, eye-level 3x10, 60
This really pumped and exhausted the biceps. I did these without a break between arms.

7. Cable side laterals - 3x8, 40
The side delts and the traps felt these much. This wrapped things up.

Ray

IdahoViking

04-06-2007, 10:25 AM

Spitfire-1

04-07-2007, 08:19 AM

HAPPY EASTER RAY :)

re: the bicep curl

yea the mind is a strong tool, but it can work against you on occasion LOL

dbx

04-07-2007, 05:01 PM

As usual, both of your last workouts look great, Ray. Those heavy squats will pay off for you, I'm sure.

Have a great Easter!

fitnessman

04-07-2007, 05:27 PM

Happy Easter!

Original Poster

04-07-2007, 08:56 PM

Happy Easter Ray !

pastorgbc

04-09-2007, 10:33 AM

We had a great Resurrection Sunday yesterday. Mrs. Pastorgbc really cooked up some yummy vittles and we had the family and some friends over. I did permit myself to enjoy some desserts and jelly beans. Back to the controlled eating program today.

The workout - Back and chest

I am going into a 9 week training program to target 345 in the flat bench, and 305 in the incline bench. This will require to do different weights and protocols over the next 9 weeks, based on per centages of these one-rep maxes. I started the routine today. This has me benching 345 on June 11th, one week before heading to London.

1. Chins - 3x8

2. Flat BB Bench - 1x15, 205; 2x12, 205; 1x13, 205
I started at 60% and ran this sequence out there. I'll repeat it on Thursday, probably only doing 12 on the first set.

3. BB Bent over Row - 3x8, 205
Slow and steady and strong.

4. Incline Bench - 2x12, 185
I really felt these in the upper pecs.

5. Front lat pulldown - 2x8, 190
I did these slow, with a downward flare on the lats. My upper lats were scalded by the time these sets were done.

6. Weighted dips - 3x8, 45 pounds added.
I am going to increase by 5 pounds next week.

Ray

GSCampbell

04-09-2007, 02:32 PM

Good that you allowed yourself the treats Ray - I must admit I did the same. :D

I hope your Easter was wonderful.

dbx

04-09-2007, 04:27 PM

pastorgbc

04-09-2007, 04:40 PM

Interesting theme in here, Ray. I'd be very interested in what the method is that you're using to increase BP. I know you've heard me crow about Bench Like An Animal, which Jason is using right now. I increased my bench by 25# in 5wks. Of course, I will admit that I've not been able to repeat it :).

Anyway, let me in on your plan, as I'd be very interested in it.
Its just a simple training program that targets a lift based on percentage of 1 rep max. It looks like this:

Week 1 - 60% of target, 4x12
Week 2 - 65% of target, 5x10
Week 3 - 70% of target, 5x8
Week 4 - 75% of target, 5x7
Week 5 - 80% of target, 5x5
Week 6 - 85% of target, 4x4
Week 7 - 90% of target, 3x3
Week 8 - 95% of target, 3x2
Week 9 - Target

dbx

04-09-2007, 05:03 PM

Awesome. It looks like something along the lines of what I've been wanting to do currently. Mainly, getting back into higher reps for BP for a change of pace. I've been mostly, stuck these days. Summer coming...wanting to shed weight (and we know what usually happens with strength here)...

I'll record that info when I get back home!

Spitfire-1

04-10-2007, 08:42 AM

hey ray

hope easter went well mate :)

like kev says.......i'll be watching progress with interest regarding the benching
your front lat pulldowns.......do you finish at chest height or lower?

pastorgbc

04-10-2007, 10:04 AM

hey ray

hope easter went well mate :)

like kev says.......i'll be watching progress with interest regarding the benching
your front lat pulldowns.......do you finish at chest height or lower?
Hey Paul,

I arch my back and bring the bar to my sternum.

Ray

pastorgbc

04-10-2007, 10:09 AM

I had an abbreviated workout due to meetings. Tuesdays do stink. I may have to bite the bullett and stay later and workout in the afternoons after work.

The workout - Legs

1. Squats - 2x8, 225; 1x8, 245
My legs have felt tired, so I am backing off just a bit on the weight and I am trying to build more endurance.

2. Leg extensions - 3x12, 140
These felt very nice.

3. Leg Curls - 3x12, 160
These went very smooth and I felt them much in the hammies.

4. Leg presses - 2x15, 6 plates each side
Again, in the interest of stamina. I had a great pump at the end of the workout, though.

Ray

NorCal930

04-10-2007, 10:28 AM

dbx

04-10-2007, 11:39 AM

2. Leg extensions - 3x12, 140
These felt very nice.

3. Leg Curls - 3x12, 160
These went very smooth and I felt them much in the hammies.

Well done. It blows my mind that you can do equal sets/reps with 20# more on leg curls than extensions. I have at least a 60-70lb advantage doing extensions.

Nice squats. Those sets of 8 should help your legs feel normal again :)

pastorgbc

04-10-2007, 12:00 PM

Well done. It blows my mind that you can do equal sets/reps with 20# more on leg curls than extensions. I have at least a 60-70lb advantage doing extensions.

Nice squats. Those sets of 8 should help your legs feel normal again :)
To each his own, I guess. My hammies have alsways been stronger than my quads. Probably from years of fleeing the hot pursuit of the gendarmes over a variety of terrain.

Ray

pastorgbc

04-11-2007, 10:56 AM

I have decided that during the next several weeks that I am on the benching program, I will do a Wednesday workout for shoulders, bis, and tris. This will allow me to focus on legs on Monday and Thursday (I will change legs accordingly next week).

I felt realy good getting into the gym today. My energy and desire to workout were very high.

The workout - Shoulder, bis, and tris

1. Behind the neck press - 1x10, 135; 1x8, 155; 1x8, 175; 1x8, 185
I felt very strong and durable on these today. I thought I was going to stop at 5 at 185, but I felt good and just kept going to 8.

2. Barbell curl - 2x8, 115
I supersetted my bicep warmup with the shoulder presses. With that rhythm, I was able to load the bar right after my last set of presses and start into the curling. Both sets really hit the biceps hard and things felt great here.

3. Close grip BPs - 2x8, 205
Whatever weight I am doing in the bench sequence, I will do here. I will adjust reps as necessary, but I will do no more than two sets.

4. One armed cable lateral raises - 2x8, 40 pounds
I love this exercise. The focus because of the constant tension on the side delt really hits this head hard. I like to explode up, but fight the tension on the way down. Makes for a very nice pump and burn.

5. ONe-armed cable curls, eye-level - 2x12, 50 pounds
I love to do these with no break between the arms, until all four sets are done. I love the reaction I get from the biceps on these.

6. Overhead cable tricep extensions (kneeling) 2x12, 150
This was too easy today. I will experiment with the pulley placement to see if I can put some more tension on this movement.

7. BB shrugs - 2x10, 315; 1x6, 365
A great finish to the workout.

We have "The Bean" at our gym. I love using it. I am doing the following three times a week:

1. Bean supercrunch - 2x25
2. Bean reverse crunches - 2x25
3. Reverse hypers - 2x25
4. Bean planks (very, very hard to do) - I did 1 for 30 seconds, and a second for about 20 seconds. I can do a 2 minute plank on the floor.

Ray

NorCal930

04-11-2007, 11:36 AM

Great Job Ray and glad you felt so strong. Well I guess you did not just feel strong but you were stong. I really enjoy reading about your progress.

dbx

04-11-2007, 12:44 PM

Excellent work, my man. Those curls look awesome, and the behind the neck presses are...well.. impressive!

Spitfire-1

04-13-2007, 09:24 AM

hey Ray

Good job on the workout mate :)
185lb behind the neck is awsome!!!!

Have you ever done reverse grip bench press for triceps?

What is a bean :confused:

Have a good w/end mate

IdahoViking

04-13-2007, 09:26 AM

hey Ray

Good job on the workout mate :)
185lb behind the neck is awsome!!!!

Have you ever done reverse grip bench press for triceps?

What is a bean :confused:

Have a good w/end mate
I was wondering the same thing. Is it that bean shaped exercise ball or something?

pastorgbc

04-13-2007, 10:05 AM

I was wondering the same thing. Is it that bean shaped exercise ball or something?
Yes...The Bean is the kidney bean shaped exercise "ball". I really like it.

Paul: I do not fancy the reverse grip bench. I have limited rom in my right wrist and that makes it very difficult for me to maintain my grip on that movement when I move up in weight.

Ray

pastorgbc

04-13-2007, 10:16 AM

I talked with a good friend of mine who continues to lift and used to be my workout partner many moons ago at Universal Fitness in Charleston, SC, during our Navy years. I explained to him how I split out this week (Chest-back; Legs; Shoulders, bis, tris; rest). I told him I felt really great, and he suggested to run with the split, and do a whole body workout on Friday, incorporating the bench to continue after the goal of 345 in 9 weeks. So I decided to give that a whirl...somewhat apprehensively.

The workout - Whole body

1. Chins - 3x8

2. Flat Bench - 4x12, 205
I felt very good here. the higher reps at this weight impacted the pecs and I felt them well.

3. Squats - 1x15, 185; 2x8, 225
I just felt great here. I was moving at a very good tempo, and everything was really in rhythm, right down to the noise of the plates as I straightened up. Not a whole lot of weight here, but very effective sets.

4. Front lat pulldowns - 3x8, 190
I felt very strong on these.

5. Close grip bench press - 3x8, 205
The first two sets went easy. On the third set, I lowered the weight to the count of five, and exploded up on the lift. The tris felt great.

6. Concentration curls - 1x8, 35; 1x8, 40
Nice focus and pump on the biceps.

7. Dips, bodyweight - 2x15
I just stayed at bodyweight and pounded out 2 sets here.

Mrs. Pastorgbc has been making me high-protein pancakes as of late. The other night after church, she made me three of them, and I covered them with peanut butter and no sugar added strawberry preserves. These were quite the yummy things. Prior to typing this for lunch, I had three more with a half-cup no fat cottage cheese and fresh strawberries. Too good...too good.

Ray

UCANDOIT

04-13-2007, 10:24 AM

pastorgbc

04-13-2007, 10:31 AM

Hi Ray
Just popped in to say hi, your WO's are looking great not to mention the high protein pancakes, yummy.

How did you feel after the whole body WO, do you think you got an adaquate WO?

Have a great weekend
Marcos
:D
Hi Marcos,

Thanks for stopping by.

I actually loved the whole-body workout today. I do not think I could do it three times a week, but I do feel it is worth it to try once a week for the next 9 weeks.

I thought the workout was very adequate, especially coupled with the work I am doing earlier in the week.

Ray

dbx

04-13-2007, 11:26 AM

Great workout, Ray. How did it feel after a whole body session today? I'm guessing....exhausting? :). Funny enough, Ive been contemplating going back to an old split of upper/lower/rest/rest/repeat, again. Not sure yet. I also think I may give your BP program a try, as the lower percentages the beginning weeks may be just the kind of rest my shoulders need from the heavy weight.

Those pancakes sound good! Have a great weekend, pal.

pastorgbc

04-13-2007, 11:50 AM

NorCal930

04-13-2007, 12:58 PM

pastorgbc

04-13-2007, 03:12 PM

Pastor Ray,

When you make the high protein pancakes do you just put a scoop of protein in with the rest of the batter a mix it up. My whey protein is vanilla flavor and I was also wondering if you had a particular type you used?
My wife found a recipe that uses whole wheat flour, with oatmeal, and a vanilla whey protein. They are denser than regular pancakes, but still rather tasty.

Ray

Chubby Mom

04-16-2007, 11:22 AM

Good Luck with the new WO Ray. Hope everything is going well for you :)

GSCampbell

04-16-2007, 04:09 PM

Howdy Ray - just stoppin' by! Hope you have a great day.

Spitfire-1

04-17-2007, 10:21 AM

Hi Ray

I love the noise of the plates clanging. My gym has rubber covered plates, I so miss that. Reminds me of the old videos of arnold training.

Yea, they are all right! those pancakes sound GOOD

pastorgbc

04-17-2007, 10:53 AM

Our gym was closed yesterday as they re-finished the floors over the weekend, and the wet weather we had prevented everything from curing in a timely fashion. So I had to skip the workout yesterday and hit things today. This was one of those days where the extra day off made me feel sluggish today. Must be the dismal weather.

The workout - Back and chest
1. Chins - 3x8

2. Bench - 5x10, 225
This is 65% of 345. Nothing exciting here, just punching the blivet in the workout plan.

3. BB bent over row - 1x8, 205; 1x5, 255; 1x10, 205
I decided to make a big jump in the middle of the routine today. I was able to stay strict on the 255 for 5 reps; any more, and I would have been adding some cheat. After the set of 10 @205, my back felt pumped and very strong. I'm glad I did htis and will do this again.

4. Incline bench - 2x10, 195
I was feeling the high reps in the pecs.

5. Seated cable row - 2x12, 200
Hitting for high reps here. I also used a the narrower handle on these today. With the pre-fatigue of the rows, these felt great.

6. Bench press machine - 1x3, 300
I don't know why I did these. But I did them.

Ray

dbx

04-17-2007, 11:46 AM

2. Bench - 5x10, 225
This is 65% of 345. Nothing exciting here, just punching the blivet in the workout plan.

6. Bench press machine - 1x3, 300
I don't know why I did these. But I did them.

I was wondering what happened to you yesterday, but I knew there'd be a good excuse :). Hey, I'd consider 5x10 @ 225 fairly darn exciting. Bench press machine? A leverage machine with plates?

Punching the blivet...I like that.

pastorgbc

04-17-2007, 12:13 PM

No...this was one of those Cybex types that is more like a decline bench with a pin to set the weights. The whole stack was 300, so I just felt like doing it for a few reps.

The first time I heard blivet was in the Navy. My Navy scuttlebutt sometimes comes out, even after all these years.

dbx

04-17-2007, 12:15 PM

The first time I heard blivet was in the Navy. My Navy scuttlebutt sometimes comes out, even after all these years.

Even though I've never heard the term, I suspected it meant something akin to, "Punching the card", "Checking off the box" etc..

tatdawg

04-17-2007, 05:18 PM

just dropping by to say hey and god bless.:)

pastorgbc

04-18-2007, 09:50 AM

This is a short week, so I had to adjust the workouts a bit to make sure I hit everything, but also give myself a chance to recover before benching again on Friday. I decided to do bis and delts today.

The Workout - Biceps and Deltoids

1. BB Curl - 1x10, 95; 1x8, 115; 1x8, 125
I did these as strictly as I could. These put a nice charge into the biceps.

2. BB front raise - 3x10, 65 pounds
I tried a variation on the front raise. Raising both arms together under load provides a different dynamic than the alternating db version. I had an instantaneous pump in the delts.

3. INcline db curl - 2x10, 35 pounds
I did two versions of these. The first I curled both arms together. The second set I alternated and really flexed hard. the biceps responded well. Since my front delts were fatigued, I felt some knots in the delts on these as well.

4. Lateral cable raises - 2x10, 40 pounds
These hit the side delts hard.

5. Rear delt cable pulls - 2x10, 40 pounds
These did not hit my rear delts as well as I thought they would.

6. BB shrugs - 3x15, 275
I went high rep here today. Nice pump and fatigue in the traps.

7. Concentration curl - 1x12, 40 pounds
I finished off the biceps with one very solid. These really hit the biceps hard.

Ray

scienceteacher

04-18-2007, 10:11 AM

Nice work Ray, you will have absolutely no problem reaching your goal......probably even more.

dbx

04-18-2007, 10:52 AM

Excellent workout, Ray. Very strong curling!

pastorgbc

04-19-2007, 09:51 AM

We just found out that our TV program will soon be airing in Hopedale, MA. This will mean a little more work for us, but it should be well worth it.

My youngest daughter, Kayti, is having her senior pictures taken today. Where has the time gone. I also booked a limo for her and my son who will heading to the prom in May.

But we are here to talk about lifting, so talk we must...

The workout - Legs

1. Squats - 1x8, 205; 1x8, 225; 1x8, 245; 1x8, 255
I am keeping the focus on the volume here. Except for a little twinge in the patella, these felt great. I had a great rhythm going and I really felt the charge in the legs.

2. Leg curls - 2x12, 160
More volume here. The hammies felt great on these and I really felt them working.

3. Leg extensions- 2x12, 140
I kept the volume theme going here. My quads were mad pumped after these.

4. Leg press - 5 plates each side, 3x12
I worked hard to finish these off. Nice spaghetti legs after these.

Ray

GSCampbell

04-19-2007, 09:56 AM

pastorgbc

04-19-2007, 10:00 AM

Gotta love the spaghetti legs Ray - great workout.

Don't make me cringe. My oldest is still only in 3rd grade but talk of the prom gives me a kick in the gut. Whenever I feel like I've had "too much" of my girls my wife says the following to me:

"You remember when Emma was born 9 years ago? In 9 years she'll be gone!"

That brings me back to earth right quick! :D
I have a good 10 years on you, but I was pretty much where you are now 10 years ago; my oldest is 20 and in college.

As my grandpap used to say "The days and nights may be longer, but the years are going by fast."

Emma is a beautiful name, btw.

Ray

UCANDOIT

04-19-2007, 10:14 AM

Spitfire-1

04-19-2007, 11:01 AM

pastorgbc

04-19-2007, 11:06 AM

hey Ray

I hope you have sorted an agent with all this T.V. coverage. I'll do it for a 20% cut :D

Is there a quantum physics thing going on here ....... i had knee twinges too LOL

Leg press is great after squats to finish off the thighs, I have not seen a mention of the leg press before.......is this new apparatus too ?

Good w/out mate :)
Hey Paul,

My agent is a much higher power (and He demands a lot more than 20%). :)

I have done leg presses in the past, but I have eschewed them recently because of my focus on higher poundage squats; I did not want to overtrain. I find I am getting much more out of the higher reps and the leg presses, so I am going to keep that protocol going for a while.

Ray

batteryrequired

04-19-2007, 11:07 AM

I have a good 10 years on you, but I was pretty much where you are now 10 years ago; my oldest is 20 and in college.

As my grandpap used to say "The days and nights may be longer, but the years are going by fast."

Emma is a beautiful name, btw.

Ray

Boy, mine is a soph. now in high school. So hard to believe. And your grandpap was right...years go by faster and faster and its not gonna slow down anytime soon.

tatdawg

04-19-2007, 05:15 PM

congrats on the new tv show brother.

dbx

04-19-2007, 07:15 PM

We just found out that our TV program will soon be airing in Hopedale, MA. This will mean a little more work for us, but it should be well worth it.

Nice workout today, Ray. Don't forget all us little folks when you start being broadcast nationwide.

pastorgbc

04-20-2007, 10:00 AM

Made me think of one of my favorite jams from my youth:

"I'm ba-a-ad, I'm nation-wide".

You will date yourself miserably if you know who laid that one down.

Ray

pastorgbc

04-20-2007, 10:10 AM

I really felt good in the gym today. Everything felt in control of each lift and there were now pains or catches in any of the lifts.

The workout - Back and chest

1. Chins - 1x8, overhand wide; 1x8, underhand; 1x8, behind the neck, wide; 2x8, overhand, shoudler width
I decided to attack the chins to make them a little more interesting. My wrist problem makes it a little difficult to do the underhand chins, but I was able to belt out 8 good ones.

2. Flat BB Bench - 3x12, 225
These felt light today, so I repp'd at 12. I felt good after these.

3. BB Bent over row, 3x8, 205
Slow and steady on these. I thought about going to 255 again on the middle set, but I decided to be conservative and just stay at this weight.

4. BB Incline Bench - 2x12, 195
Again I felt strong and fluid (Working chest with back really keeps me loose).

5. Front pulldowns, wide grip - 1x8, 190; 1x8, 200
Very strict on these. Must have been a high bio day as I just felt strong.

6. Weighted dips (45 pounds) - 1x10, 2x8
I really get psyched when doing these. The first set really got my juices flowing.

7. Seated cable rows- 2x8, 250
I did these slow with a good lean forward to stretch things out.

Ray

GSCampbell

04-20-2007, 10:10 AM

Made me think of one of my favorite jams from my youth:

"I'm ba-a-ad, I'm nation-wide".

You will date yourself miserably if you know who laid that one down.

Ray

http://www.virabit.com/~museumof/Files/zztop

pastorgbc

04-20-2007, 10:12 AM

http://www.virabit.com/~museumof/Files/zztop
You are quite the man...and a lover of good music.

UCANDOIT

04-20-2007, 10:35 AM

Hi Ray, great WO and I am glad to hear you had one of those days with no pains etc.

Have a great weekend
Marcos
:D

Chubby Mom

04-20-2007, 10:44 AM

Happy Friday Ray another Great WO. Way to go on the 8 underhand chins
("Working chest with back really keeps me loose") makes me want to try it.

dbx

04-20-2007, 11:21 AM

You are quite the man...and a lover of good music.

That was waaaaay too easy. Plus...I own the album (as in, vinyl :))

Looks like you are breezing through this phase of the program on BP. Excellent workout.

pastorgbc

04-23-2007, 10:10 AM

What a weekend! A great payoff for having to endure the snow, rain, and cold of the Nor'easter last week. In addition, my beloved BoSox swept the evil empire from New York, so everything was great.

Finally, after six years, we have a full-time piano player in our church. I am still leading the singing, but that may change as we have a man who just started coming to our church that warbles quite the tune and will probably be taking over the song-leading (?). I'll still be terrorizing people with my voice; I just will be doing it as a follower, not a leader.

The workout - Back and chest

1. Chins - 3x8, all overhand grip

2. Flat BB Bench - 5x9, 245
I could feel some of the work starting to take place at this point in my program. I really felt these in the pecs and I am fully expecting some DOMs tomorrow.

3. BB Bent over Row - 3x6, 235
I loved these sets. I fully expect to build these up to 8 reps in the next two weeks. I felt these all throughout the back.

4. Incline BB Bench - 2x9, 215
These were very nice and fluid sets. Again I felt these much in the pecs

5. Front pulldowns, wide grip - 2x8, 200
I continued to work the back heavy. I felt these in the upper lats and I had this mad vein popping out of my forearm. Quite cool.

6. Weighted dips - 1x8, 70 pounds; 2x8, 45 pounds
I hit 8 reps on the first set, but I knew that the subsequent sets would not have made 8 at this weight, so I backed down to 45 to hit the target reps. This completed a very solid workout for the pecs.

Legs tomorrow.

Ray

dbx

04-23-2007, 11:13 AM

I'll still be terrorizing people with my voice; I just will be doing it as a follower, not a leader.

Andy Griffith episode: Barney singing off-key, comes to mind :D

Excellent bench work, once again. I'm actually surprised that you are just now starting to feel challenged by this program. Although I haven't been through it, it appears to closely mirror the B.L.A.A. program I've done before. With that program, you're lucky if you have two sets out of six that don't tax you greatly. Nevertheless, it appears you are well on your way to your target!

pastorgbc

04-23-2007, 11:34 AM

Andy Griffith episode: Barney singing off-key, comes to mind :D

Excellent bench work, once again. I'm actually surprised that you are just now starting to feel challenged by this program. Although I haven't been through it, it appears to closely mirror the B.L.A.A. program I've done before. With that program, you're lucky if you have two sets out of six that don't tax you greatly. Nevertheless, it appears you are well on your way to your target!
I do not know what B.L.A.A. is. The important thing in a program like this is to hit all of your reps. I think at this point, it is good to finish each set with perhaps 1 or 2 still left in the tank.

I'm not sure I am as bad as Deputy Fife, but there are times when I open my mouth and I am utterly shocked at what comes out. Do they give diability pay to those who are tone-deaf?

Ray

dbx

04-23-2007, 12:53 PM

I do not know what B.L.A.A. is. The important thing in a program like this is to hit all of your reps. I think at this point, it is good to finish each set with perhaps 1 or 2 still left in the tank.

BLAA (Bench like an animal). It incorporates the same type percentages, but they're done per workout. In other words, you change % every set (7 sets each workout, descending reps 6,5,4,3,2,1,1).

[QUOTE=Pastorgbc] I'm not sure I am as bad as Deputy Fife, but there are times when I open my mouth and I am utterly shocked at what comes out. Do they give disability pay to those who are tone-deaf?

No, they call in Jim Neighbors to muffle the sound.

pastorgbc

04-23-2007, 12:58 PM

"Goll-eee and Sha-ZAM".

That Bench Like An Animal program sounds very interesting. I would like to give that a shot some day.

Ray

Spitfire-1

04-24-2007, 06:45 AM

Hey Ray

The benching seems to be going well , keep it up mate:)

GSCampbell

04-24-2007, 06:51 AM

That's a great chest day Ray - just great!

batteryrequired

04-24-2007, 07:53 AM

Gotta love an intense chest workout session! Can really appreciate it a day or so later! :) Good job Ray!

pastorgbc

04-25-2007, 10:11 AM

I had an offsite meeting yesterday and that kept from getting into the gym. I decided to do my shoulder/bicep/tricep workout as scheduled, and do my legs tomorrow.

The workout - Shoudlers/biceps/triceps

1. Behind the Neck Press - 1x12, 135; 1x6, 185; 1x6, 195
I felt strong and fluid on these. I had a great pump in the shoulders.

2. Barbell curl - 1x10, 95; 2x8, 115
My biceps have been working very well over the last few workouts, today was no exception.

3. Close grip bench - 3x8, 245
Just some yeoman work on the triceps here.

4. Face pulls - 3x12, 80 pounds
I used a double C-handle configuration here rather than the rope. I like the handles better.

5. Superset - One-armed cable curls, eye-level; one armed reverse tricep pulldowns - 3x12, 6o pounds
I did these without resting between sets and arms. The arms were screamiong by the time I was done.

6. Barbell shrugs - 3x12, 275
A little lighter again, but the higher reps had the traps up around the ears.

Ray

dbx

04-25-2007, 05:28 PM

If your meetings keep interfering with your workouts, it looks like you might have to...um...quit that job :).

The Behind the neck Presses are ...very imPRESSive!

Spitfire-1

04-26-2007, 08:11 AM

Hi Ray

Kev's right , thats is an awsome amount to press behind the neck!

The supersets on arms are great, i think bi/tri w/outs are the best for this kind of intensity.

GSCampbell

04-26-2007, 08:52 AM

Ray = strong like bull! :D

pastorgbc

04-26-2007, 09:23 AM

If your meetings keep interfering with your workouts, it looks like you might have to...um...quit that job :).

The Behind the neck Presses are ...very imPRESSive!

I would quit for sure. It is just that me and my family have this funny habit: we like to eat.

Hi Ray

Kev's right , thats is an awsome amount to press behind the neck!

The supersets on arms are great, i think bi/tri w/outs are the best for this kind of intensity.

Thanks Kev and Paul. I have always liked doing behind the neck presses, and I have been feeling really strong on them lately. I'm gonna keep riding the wave and see where I wind up.

Ray = strong like bull! :D

And I have a face to match!

pastorgbc

04-26-2007, 09:32 AM

We had a great night at church last night. We have instituted a "Patch the Pirate" club for the younger kids and we kicked that off last night. It was a lot of fun and I think the kids will take to it well. This is something we could not have done in the old building.

I got word yesterday that I will be changing departments. This just pretty much amounts to grabbing my things and moving down the hall to a new cube. There are some great people in my new department, including several I see in the gym from time to time, so it should be fun. Plus they don't have any meetings during my workout time, so I that is a big bennie.

The workout - Legs
1. Squats - 1x10, 205; 1x8, 225; 1x8, 245
I developed some tightness in my lower back and I tried to work through it. My legs felt great, but the tightness did not subside, so even though I loaded the bar up for another set, I decided discretion ws the better part of valor and closed up squat shop.

2. Single leg extensions - 3x12, 70 80 pounds
I did these a leg at a time and very slowly. These hit the quads nicely.

3. Single leg curls - 3x8, 80 pounds
Again a leg at a time and slowly. These really put a charge into the hammies.

4. Leg Press - 6 plates each side - 2x12; 1x15
These don't affect my lower back, so I went after these for some higher reps. I had a nice burn going on the last set.

Ray

dbx

04-26-2007, 10:21 AM

Smart move, backing off the the last set of squats. Nice job on the single leg ext, too.

I hope you enjoy your new work area/dept. It's nice to work around folks with similar outside interests, too.

Bob45

04-26-2007, 11:17 AM

The workouts look strong like usual Ray!

NorCal930

04-26-2007, 11:54 AM

Nice Job Ray on the workout and I wish I would have been a little smarter on Monday. I had the same problem with the lower back and just pushed on and it did me no good at all. Other than hopefully, I learned a lesson. Anyway, gald to see you backed off.

Have a good day.

pastorgbc

04-27-2007, 10:04 AM

I finally got all of the FAFSA paperwork in last night. Three kids in college next year. EGAD!

But I am ready for the weekend. It is my busiest time of the week, but at least I get to spend most of my time at home or church.

The workout - Back and Chest

1. Chins - 3x8
Nothing fancy here. Just overhand grip for 8 reps, slightly wider than shoulder width.

2. Flat BB Bench - 1x9, 225; 3x9, 245
When I bench twice in a week, on the second day, the weights feel much lighter than on the first day. I hit these with no problem and with much in the tank. I am geared up for 255 at 8 reps next week.

3. BB bent over row - 3x8, 205
I varied the grip here from shoulder width, very narrow, and very wide. I felt different dynamics in my back on each set. I may be onto something here.

4. Incline BB Bench - 2x9, 215
Again, no problem with these.

5. Hammer grip front pulldowns - 2x8, 180
Nice and slow and steady. I really felt these in the upper lats.

6. Bodyweight dips - 3x12
Slow and easy dips to finish things off.

Ray

batteryrequired

04-27-2007, 10:16 AM

Wow, awsome chest reps! Keep up the great work! Been following it and your making some good progress. You have a strong upper body thats for sure.
And 3 kids in college....Holy Smokes Pastor (is that a pun? :D) Hope they have some scholarship money to help out. I am prayin hard my kids athletic abilities help pay for a lot of theirs. The cost is unreal.

Spitfire-1

04-29-2007, 02:24 AM

dbx

04-29-2007, 07:31 AM

2. Flat BB Bench - 1x9, 225; 3x9, 245
When I bench twice in a week, on the second day, the weights feel much lighter than on the first day. I hit these with no problem and with much in the tank. I am geared up for 255 at 8 reps next week.

Great job, Ray. I regret not doing BP twice per week with this program, and I fear I may be already set up for failure to reach my goal. Nevertheless, It'll be a good intro to it and I hope to make progress of sorts. You, are well on your way!

EGAD, is right (3 in college) :eek: If things go as I hope (and because of age), I won't have more than 2 out of my three in school at any one time. And that will be enough!

pastorgbc

04-30-2007, 04:36 AM

Hey ray

Your beating my P.B. on benching already. I can see you reaching your goal with ease. Looking forward to next weeks elevation in weight.

Let me know how you felt the rows differed with the various grips, i haven't tried that. I have only ever reversed the grip.

Good w/end ray
Hey Paul,

The grips really gave me a different focus while doing the BB bent over rows:

1. With the narrow grip, I felt it hit my middle back, but I was able to flare my upper lats out wide and hold the position for a couple of counts. On the negative, this caused my lats to stretch nicely and I also felt a nice "roll" as the lats worked all the way down towards my waist.

2. With the wide grip, I felt the pull almost exlusively in the upper lat area, but by raising my scapulas as high as they would go, I was recruiting the rhomboids as well. It was harder to hold this position than with the narrow grip.

Ray

UCANDOIT

04-30-2007, 08:38 AM

Hi Ray, no nonsense or issues WO's, way to go man. I see you are pushing even more weight around. The bench, behind the neck press and squats are awesome and it is no doubt you are feeling pumps after these.

Have a great week and congrates on the dept move, hope you enjoy the change.

Marcos
:D

Chubby Mom

04-30-2007, 09:22 AM

3 kids in College! I'll say a prayer for you . :) Great WO on Friday hope your back is doing ok so you can hit the squats again.

pastorgbc

05-01-2007, 09:57 AM

I had a day off from the gym yesterday as I attended a Pastor's conference up here in Mass. It was a great time and I got to see some men that I have not seen for a while, including several who are home on furlough from the mission field. I was hoping to get a workout in before heading to the conference, but my schedule did not permit it. So I have to adjust the week a little to make sure I get my priority lifts in. I decided to dedicate today to chest so that I can bench again on Friday. I'll fit everything else in over the next three days.

The workout - Chest

1. Chins - 3x8
I started with chins as I feel my bench is better if I start by contracting the back while relaxing the chest, which I get on a good back movement.

2. Flat bench - 5x8, 255
These felt great today. I hit all the reps with some to spare. So far, so good.

3. Flat Flyes - 2x8, 60 pounds
I have been doing so much benching lately, that I decided to throw in some light flyes to stretch the pecs horizontally. These felt great and kicked in a nice pump.

4. Incline benches - 2x8, 225
I hit these all, and was near failure on the second set.

5. Weighted dips - 3x8, 45 pounds.
The pecs were a little fried by now, so these sets were a littel tougher than normal.

Ray

NorCal930

05-01-2007, 12:36 PM

Just checking in Pastor and things are looking good. Looking forward to seeing you get 345.

dbx

05-01-2007, 01:34 PM

I hit all the reps with some to spare. So far, so good.

Yeah, I'd say so! It looks like you're truly cruising to your goal, Ray. I wouldn't be a bit surprised to see you hit 10# over your target at the end, the way things are going for you now. Great job!

Bob45

05-01-2007, 05:11 PM

I finally got all of the FAFSA paperwork in last night. Three kids in college next year. EGAD!

I just filled that out for my son online last night. It took me about an hour. I can't imagine having 3 in college at once.

dbx

05-01-2007, 05:34 PM

I just filled that out for my son online last night. It took me about an hour.

It's just like doing your taxes. Well heck, it IS practically doing your taxes!

Spitfire-1

05-02-2007, 08:34 AM

Hey Ray

Great to see the benching plan is working. I used the wide grip on rows monday :)

Do you warm up before chins?

pastorgbc

05-02-2007, 09:52 AM

Hey Ray

Great to see the benching plan is working. I used the wide grip on rows monday :)

Do you warm up before chins?
To warm up, Paul, I will do a couple of chins, then stretch, then do a couple more, then stretch, then launch into the 3x8s.

Ray

pastorgbc

05-02-2007, 10:03 AM

Kind of a hectic morning here at work. I had to jump into things as soon as I got here at 7. At 8, I was in a working meeting, and two of the people had to ecuse themselves as they are complaining of some sort of stomach virus. Great! Now we will all get it. However, things slowed down enough for me to get my workout in.

The workout - Back, Tris, and Bis.

1. Wide grip front pulldowns - 1x12, 180; 1x6, 200; 1x6, 220; 1x8, 180
These were loads of fun today. I figured I chinned yesterday, so I would start off in a slightly different direction. My partner, Mo Mentum was helping a little bit on the 220 set, but I still felt very good about the set and the sequence.

2. BB Bent over row - 3x6, 235
I felt very strong on these, and it was great to feel the whole back working as I did these slowly with a good stretch at the bottom.

3. Close grip bench press - 1x5, 225; 1x5, 245; 1x8, 255
I wanted to shock the tris by working them heavy the day after a heavy chest session. The tris responded very well and I felt very explosive on this movement. The good thing was with the chest fatigued from the day before, this was all triceps.

4. Seated cable row, narrow hammer grip - 3x12, 200
I lowered the intensity but upped the volume. This really lit my back up. As I did with the BB rows, I stretched fully at the end of each movment.

5. Concentration curls - 3x6, 40 pounds
I finished up by hitting the biceps with some slow concentration curls. I held back a little as I will be hitting the biceps again on Friday.

Ray

NorCal930

05-02-2007, 12:18 PM

Nice workout Ray and I hope the guys at work didn't pass anything on to the rest of you. Have a good week.

pastorgbc

05-03-2007, 09:36 AM

I'm glad I was able to get my workout in as I have a rather hectic afternoon ahead. I have a presentation at 3, and Mrs. Pastorgbc is working down in Derby, CT today, so I have to race home and drive jitney for my three kids who all have to work this evening.

The workout - Legs

Last week's leg session was cut a bit short as I had some tightness in the lower back. I have been stretching the back all week, which seems to have helped. I decided I would back off the volume a bit and stretch in between sets.

1. Squats - 1x 5, 225; 1x5, 245; 1x5, 265; 2x5, 275
The lower reps and the stretching between sets kept the tightness at bay, which was a relief.

2. Leg extensions - 1x12, 120; 1x10, 130; 1x10, 140; 1x8, 150
My quads felt fresher with the lower reps on the squats, so I worked them hard here.

3. Leg curls - 1x10, 160; 1x10, 170; 1x8, 180
I worked the hammies hard here as well.

This being my third day in a row, and a day of benching tomorrow, I called it quits here to enjoy a splendid repast of roasted turkey breast and carrots, while reading through Ecclesiastes.

Ray

dbx

05-03-2007, 10:34 AM

Nice sessions on both days, Ray. You should get some nice DOMS from that leg workout :).

batteryrequired

05-03-2007, 10:43 AM

No kidding he should, feelin mine already from a leg workout. Its a good hurt isn't it? :)

GSCampbell

05-03-2007, 10:46 AM

No kidding he should, feelin mine already from a leg workout. Its a good hurt isn't it? :)

It is good to hurt! Now I am hesitant to say this but I got some serious butt DOMS from my deads the other day! :eek:

Great work Ray! :D

pastorgbc

05-03-2007, 10:54 AM

"Serious Butt DOMs from my Deads"....sounds like one of the bands my son is listening to these days.

Ray

batteryrequired

05-03-2007, 11:36 AM

"Serious Butt DOMs from my Deads"....sounds like one of the bands my son is listening to these days.

Ray

:D

GSCampbell

05-03-2007, 11:43 AM

"Serious Butt DOMs from my Deads"....sounds like one of the bands my son is listening to these days.

Ray

I wish it was only a band! This whole getting into and out of a chair is a sojourn into pain.

Spitfire-1

05-04-2007, 01:58 AM

Hey Ray

It's funny hearing you talk about some of the place names in America. There all places in the UK too. Derby etc.

Good to hear the tightness in the lower back has ceased.

pastorgbc

05-04-2007, 08:45 AM

To Paul: Well, I do live in New England.

I needed to get this workout in today. It is my last day in my current group, so they are taking me to lunch at an Italian place. On MOnday, I get to start training another manager. :)

The Workout - Bench, Bis, Tris, Shrugs

1. Flat BB Bench - 1x8, 225; 3x8, 255
I still had a bit of the DOMs from Tuesday's workout, so I did a few more lighter warmup sets than usual. Once I got to the work, things felt very good. 275 for 6 next week.

2. BB Curls - 2x12, 95; 1x8, 115
These really got my heartrate up today. They felt very good on the bis though.

3. Close grip bench press - 1x8, 225; 1x12, 225
I felt strong and fluid here. Nice roast on the tris.

4. Alternating DB curl - 1x8, 55
One extra set here put a bit of a shock on the biceps.

5. BB Shrugs - 1x5, 405; 3x8, 315
I started out with a very heavy set to let the traps know I meant business. Five was all I had at this weight. I went down to 315 and the weight felt light by comparison, so I really slowed the reps down and I got much out of the traps today.

Have a great weekend.

Ray

dbx

05-04-2007, 09:23 AM

Nice workout, Ray. So where did I miss the 3x8 week for BP? Personal deviation?

I wonder if Spitfire knows that half the places in New England are named after places in his country? :) Suffolk, Essex, Sussex counties, etc...

Have a great weekend, Ray. Hone up on your manipulation skills for the new boss. He'll have you right where you want him in no time :D

Chubby Mom

05-04-2007, 09:54 AM

I needed to get this workout in today. It is my last day in my current group, so they are taking me to lunch at an Italian place. On MOnday, I get to start training another manager. :)

Training in a new Manager, what fun ;) Enjoy your lunch Ray and your weekend too.:)

pastorgbc

05-04-2007, 10:52 AM

pastorgbc

05-07-2007, 07:10 AM

First, I start reporting to a new manager today. I have spent all morning moving my things. I still have to wait on IT to move my pc and phone.

Second, my entire family is joining at the Powerhouse Gym down the road from us. I took two of my daughters with me to an open house they were having, and the girls were very much enamored and exicted about the possiblity of working out at a very good facility. (It did not hurt that they were a bit smitten with the young man who took us on the tour). Anyway, we have the typical two week passes, and a pretty good discount if we sign up as a family. We are all going to do it, so it looks like I will be doing cardio at lunch at my current gym, then whisking home and getting the fam and heading out to the Powerhouse for my lifting portion of the program. I am so looking forward to using the large dbs again.

Ray

pastorgbc

05-07-2007, 04:32 PM

I started a two week stint at the Powerhouse gym down the road from my house this evening. The gym is great. My daughter and her friend are taking an aerobic class and are really enjoying the place.

The workout - Chest

1. Flat Bench - 1x6, 225; 5x6, 275

Like always, it takes a little bit to get used to, but things went well. I hit all the reps and felt strong.

2. Incline bench - 2x6, 245

This incline bench will take some getting used to, but I was able to hit these sets.

3. DB Flat Bench - 2x8, 100

It was a joy to use something over 75 pound dbs. My pecs were busting after these.

4. Hammer Strength Machine - I realize while I am writing this that I do not know exactly what this machine is called; there were other Hammer Strength Pec machines as well - 2x8, 3 plates plus a 25 on each side

I really felt these in my inner pecs. It was a good way to finish the workout.

Ray

Chubby Mom

05-08-2007, 09:27 AM

Great WO Ray and how wonderful that your whole family is working out at the same gym :D

GSCampbell

05-08-2007, 09:38 AM

Your strength amazes me Ray! Great job.

It made me think of the following:

"But they that wait for the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; they shall walk, and not faint."

pastorgbc

05-08-2007, 09:42 AM

pastorgbc

05-08-2007, 09:45 AM

For the next couple of weeks I will be doing some cardio in the fat burning zone (40 minutes a pop) and working out in the evening.

Today I did 40 mins on the elliptical. This is not my total cup of tea, but I think it is going to pay off and help me lose a couple % points of chubby.

I will be doing back tonight at the new gym. I'm looking forward to it.

Ray

GSCampbell

05-08-2007, 09:47 AM

You are quoting one of my "life's verses" there pal (Isa. 40:31). Thank you for that.

One of mine too - are you sure we aren't twins separated by 10 years? :D

pastorgbc

05-08-2007, 10:00 AM

One of mine too - are you sure we aren't twins separated by 10 years? :D
Let's see:

We lift weights;
We Like the same music;
We like the Same Bible verse;
We're both extremely talented and good looking;

I do see a pattern emerging...that's it...we're heading to your house for Thanksgiving!

Ray

Spitfire-1

05-08-2007, 10:01 AM

Hey Ray,

Powerhouse Gyms are usually very well equiped. The ones in the U.K. are , and i've also been to one in gran canaria :)

I have hammer strength machines at my gym, I think they rule for weight/movement. I try to do, say, b/b rows one week and H.S. row machine the next.

It's great to get the freedom of a full range of weights in the d/bells

Nice w/out Ray.....the benching is going to plan I see

dbx

05-08-2007, 02:29 PM

Glad you like your new gym, Ray. That's awesome about the family all joining. I'm sure you set an extraordinary example.

I'll be looking forward to your cardio commentary :).

user464444132bbg

05-08-2007, 03:09 PM

Hi Ray! Just wanted to say thanks for visiting my journal!

Hope you enjoy your new gym. That's exciting!

pastorgbc

05-08-2007, 06:53 PM

I hit cardio earlier in the day, and I was really looking forward to getting in a solid back workout tonight.

The workout - Back

1. Chins - 3x8.

I did the middle set with a hammer grip. I felt tight and strong on these.

2. BB Bent over Row - 1x10, 225; 1x6, 245; 1x6, 255

I really felt these work the back nice and hard today.

3. Front wide grip pulldowns - 2x8, 180; 2x6, 195

I let these really stretch the upper lats before pulling down. I had a great pump after these.

4. Seated cable row - 1x12, 220; 1x8, 250; 1x8, 300

I just went all out on these. It was a great to finish the workout.

Ray

dbx

05-08-2007, 07:04 PM

Strange seeing you here at this time of night, Ray.
It'll be interesting to see how you like the evening workouts. I loved em'. Other than worrying about PWO shake vs. dinner etc., I always felt strong at night.

Nice session, and after cardio earlier, to boot.

UCANDOIT

05-09-2007, 02:33 AM

Hi Ray

Great back WO, good to see you having so much fun and great rewards

Keep it going
Marcos
:D

scienceteacher

05-09-2007, 07:10 AM

pastorgbc

05-09-2007, 07:15 AM

Congrats on the family fitness plan Ray, that's got to be great.

Those rows are enormous, your lats must be monstous. I can just now tell mine are widening a little. Long ago when I lifted I never did anything for them.
Well, if I can burn off a bit more flab, I may post a picture. I used to be all chest and arms, but in my old age, my back has not only caught up, but leaped over everyone.

Ray

pastorgbc

05-09-2007, 09:44 AM

Because we have our church services tonight, I am back to my regular schedule of working out at lunch time. Since it is my second workout in less than 24 hours, I decided to do a shorter workout and pull back on the volume a bit.

The workout - Shoulders, biceps, and triceps

1. Behind the neck presses - 1x12, 135; 1x10, 135; 1x10, 155
My back workout yesterday was very heavy and it recurited much traps, so I decided I would go lighter here and let this be my only shoulder movement today. Nothing fancy here except I did the reps slowly paying some attention to the negative.

2. Seated DB Bicep Curl - 1x10, 35; 1x8, 35; 3x6, 45
Some steady work here. There was a nice pump in the bis.

3. Close grip Bench Press - 1x8, 205; 1x5, 225; 1x3, 275; 1x5, 225
I did push the triceps a little here, but not too much. The tris responded well.

Ray

pastorgbc

05-10-2007, 09:33 AM

I am taking a day off from the weights today. I did 40 minutes of cardio on an elliptical machine with the ski poles. I kept my average HR at 129, so I stayed very much in the fat burning zone (the guide on the machine says "Weight Management Zone"; love those euphemisms).

I'm looking forward to a rather mellow evening.

Ray

batteryrequired

05-10-2007, 10:07 AM

I'm looking forward to a rather mellow evening.

Ray

Mellow evening?!?! I do not know what that is...lol. Kids running here and there, spring yard work, more kids running to practices, meets...(my heart rate just went up thinking about it...:D) enjoy your nite Ray! :)

Spitfire-1

05-11-2007, 11:58 AM

pastorgbc

05-11-2007, 12:02 PM

Thats a damn fine back w/out Ray, Basic power movements, coupled with cable rows to finish, good job mate!

When you do seated curls , do you keep your arms out or close to the body?

Nice job on the cardio

have a good w/end
Hey Paul,

Thanks for stopping by and the kind words.

I vary db curls. Sometimes I will do them palm facing up. Sometimes I do them with a full rotation. Sometimes I do them tight to my body, others at 45 degrees. Then sometimes I do them both hands together.

These last ones I did with a full rotation, at 45 degrees to the body.

Ray

dbx

05-11-2007, 01:28 PM

I am taking a day off from the weights today. I did 40 minutes of cardio on an elliptical machine with the ski poles. I kept my average HR at 129, so I stayed very much in the fat burning zone (the guide on the machine says "Weight Management Zone"; love those euphemisms).

Glad to see you at the cardio. It builds character :).

Have a great weekend.

pastorgbc

05-11-2007, 03:56 PM

I did the double sessions again today. I did 45 minutes of cardio. I did the first 20 on an elliptical that had a "Total Body Workout" program. This varied resistance in the arms and legs. Went well. I did the next 25 on a programmable treadmill doing the "Forest Walk". I went up and down hills, stepped in mud, etc.

This evening I was back at the Powerhouse Gym with my daughter Kayti. She did some cardio and machines. She did do flyes with me to close out the session. I worked Back and chest.

The workout - Back and Chest

1. Chins - 3x8.

I did the first two sets overhand wide. I did the last set hammer grip. I got a very nice stretch and pump in the lats.

2. BB Bench - 1x6, 205; 1x6, 225; 3x6, 275

These sets went very well. I felt strong and fluid throughout.

3.Tee-bar rows - 1x12, 1 plate; 1x12, 2 plates; 1x8, 3 plates; 1x8, 4 plates

A different feeling in the back and lats on these. These really pumped the back full, though.

4. DB Flyes - 1x10, 75; 1x8, 80 (80 is a new PB for me)

The pecs were quite swole after these. I love the access to the big dbs.

Can't wait till next week.

Ray

dbx

05-11-2007, 04:07 PM

Well done. Are you still on target for you goal?

pastorgbc

05-11-2007, 04:51 PM

Well done. Are you still on target for you goal?
I have met every milestone so far, so the answer is yes.

I do think I am going to add another week to the program. Next week I am going to takea smaller increment jump and work with 285 for the week. I just feel like I need a little more work here before I start doing the 3 reps sets.

Ray

pastorgbc

05-14-2007, 04:06 PM

I forgot my shoes this morning so I could not do my cardio at lunch. However, I just came back from my evening workout at the Powerhouse. It is looking more and more like we will be joining up there.

The workout - Chest

1. Flat BB Bench - 1x6, 225; 5x5, 285

I decided to add an interim week. I feel I needed this to build up the endurance I'll need to get 345 in a few weeks. These went very well and I felt very strong on these.

2. Incline Bench - 2x5, 235
My chest and tris were feeling it, so I took it a bit easy here.

3. Flat DB Bench - 1x5, 110; 1x7, 100
I was fried but it was fun doing these two sets.

Back tomorrow.

Ray

dbx

05-14-2007, 04:43 PM

I forgot my shoes this morning so I could not do my cardio at lunch.

In Church Lady voice: How convenient :)

The 5x5 on BP looks great.

pastorgbc

05-14-2007, 05:01 PM

"Now...who kept me from remembering my shoes...could it have been...Satan?"

You made me laugh, buddy.

Ray

BigBT

05-14-2007, 05:49 PM

Nice numbers on the chest workout. The sets of 285 are impressive.
I lift at Powerhouse and love it. My local one is pretty small so you don't have the posers that you have at some clubs. I've not found a place with better free weight equipment for the price than what we have here. If yours is anything like mine, you'll love it.

pastorgbc

05-14-2007, 08:08 PM

This Powerhouse is a pretty good sized gym and it is very well equipped. I'm really thankful for the gym we have at work, but it is really night and day.

Ray

Chubby Mom

05-14-2007, 09:35 PM

In Church Lady voice: How convenient :)
.

"Now...who kept me from remembering my shoes...could it have been...Satan?"

You are both too funny:D

GSCampbell

05-15-2007, 05:56 AM

Mornin' Ray. Hope you have a great Tuesday.

Daimozz

05-15-2007, 06:02 AM

nice workout .....holy on those numbers!! i love the 5 x5 myself......wish i could get up there!! gratz

pastorgbc

05-15-2007, 09:37 AM

Tonight I will be helping Mrs. Pastgorgbc get started on her workout program. I decided to give her my full attention at the gym tonight, so I did my back workout back at my normal time, lunch. As I started to warm-up, I noticed I had a bit of a kink in my middle back. I think it is a result of doing the flat benches with the 110 pound dbs; when I laid back on the bench and put the weights into position, I felt every disk in my back crack (felt kind of cool, actually). However, I was a little off center and I finished my set that way, which may have tweaked a back muscle.

The workout - Back

1. Chins - 3x8
I did all three of these in the overhand position.

2. BB Bent over rows - 3x8, 205
I went a little lighter because of the kink. I did the second set with a close grip.

3. Seated cable rows - 1x12, 220; 1x10, 250
These felt good.

4. Wide-grip front pulldowns - 3x8, 180
I used an exaggerated wide grip on these to get the focus completely on the lats. This also helped to stretch the pecs some as they were barking from the DOMs after yesterday's workout.

Ray

scienceteacher

05-15-2007, 10:23 AM

Great work Ray and take it easy on Mrs. Pastor...if she's like mine she will expect massage therapy for her soreness:D

Spitfire-1

05-15-2007, 10:30 AM

I hear you on the chest doms, i'm in the same boat at present....LOL

Careful with that back Ray

How heavy do the dumbells go up to in the new gym?

pastorgbc

05-15-2007, 10:31 AM

Hey Paul,

They go up to 140. That seems to be a noble goal :)

Ray

pastorgbc

05-16-2007, 09:20 AM

No weights today. I did a solid 40 minutes on the elliptical with my heart rate in the "weight management zone".

I had a lot of energy today. I was supposed to have a cheat meal on Friday, but that didn't come about, so Mrs. Pastorgbc and I had an excellent Italian meal in new place in Worcester. Here was the menu:

We split a garden salad.

We shared a rather large grilled pizza with portabello, grilled onions, and asiago cheese. This was very large and we took about a quarter home.

Mrs. Pastorgbc had the eggplant parm. I had a small plate of gnocchi with pink sauce. The Mrs. took 3/4s of her's home. I finished all of mine, including sopping up all of the sauce with bread.

Cappucinos to end the repast. Hopefully it burns off quickly.

Ray

batteryrequired

05-16-2007, 09:24 AM

Mmmmm....ya got my mouth watering over here Ray....thanks....thanks alot. :D

pastorgbc

05-17-2007, 04:23 PM

Lunchtime Cardio - 40 minutes on the elliptical, keeping the heart rate between 125-135.

Evening workout - Legs

1. Squats - 3x8, 225
With the kink I had in my back this week, I decided to squat light.

2. Hack Squats - 2x8, 4 plates
I have not done these in a long time, so they really put a shock into my quads.

3. Leg curls - 3x10, 170
These finished off the hammies well.

I helped Mrs. Pastorgbc do a double circuit on the Nautilus machines. She did very well.

Ray

dbx

05-17-2007, 07:10 PM

I see that you remembered your shoes these past 2 days. Or are they required equipment using an elliptical? :)

Your times spent on cardio is admirable. How are you dealing with the monotony?

There should be a law in here banning the posting of menus like you've just posted here.

pastorgbc

05-18-2007, 03:47 AM

There are no signs posted saying one must wear shoes on the elliptical, but I imagine my tootsies would take beating on those big plastic platforms you have to place your feet in.

As with all cardio for me, monotony is not a problem, until it becomes a problem. Then I lose all motivation. The elliptical we have does have courses and you can very the resistance and so forth. We do have TVs you can watch. I tend to look at them even though I do not have my glasses or a receiver to hear the sound. If I squint, I can read the lips of the ladies on "The View".

I hear you about the menu. If its any consolation, I had a fruit smoothie with a scoop of protein powder and a cup of cottage cheese for dinner last night.

Ray

dbx

05-18-2007, 05:23 AM

If I squint, I can read the lips of the ladies on "The View".

I'm not sure we can ever be friends now. Just assure me that you don't have access to the remote?

pastorgbc

05-18-2007, 05:28 AM

I am not proud of myself, Kevin.

I do have access. There are four tvs. Since I do not have head phones, and I am usually not on the cardio machines, I think it would be poor manners to change a channel.

Usually, we have the Price is Right, The View, and 2 ESPNs.

Daimozz

05-18-2007, 05:32 AM

nice leg day......i just started usiing the eliptical at the new gym i joined....i like it cause it seems very easy to do hiit on it........ great stuff

dbx

05-18-2007, 05:35 AM

GSCampbell

05-18-2007, 06:14 AM

Usually, we have the Price is Right, The View, and 2 ESPNs.

I elect for the Price is Right. COME ON DOWN!

Happy weekend Ray.

NorCal930

05-18-2007, 08:07 AM

Good morning Ray.

I decided to stay away from the squats today since my lower back has been bothering me a bit, but plan on getting back to them for Monday's workout. I have been out for a couple weeks so the leg work I did do should let me know about it later.

Have a good weekend

emmie

05-18-2007, 08:36 AM

Ray, you've had me laughing while reading your past few entries! My take on cardio-generated monotony is: do whatever it takes to get through it. If that means lip-reading Barbara Walters....so be it. :D

Great leg workout! I've noted in my lurking here that you posess a great deal of modesty regarding the weights you're able to push. Your "light" weights make me go :eek:! And a round of applause for supporting Mrs. Ray through her workout, too.

Hope you've got a nice weekend in store for yourself and the family!

(By the way, I love your new signature. :))

Chubby Mom

05-18-2007, 08:44 AM

I helped Mrs. Pastorgbc do a double circuit on the Nautilus machines. She did very well.

Ray

That is wonderful Ray a healthy wife is a happy wife :)

"The View".

You had to watch the View, You Poor thing.

Have A Great weekend.

pastorgbc

05-19-2007, 11:16 AM

Mrs. Pastorgbc, Juliana, Kayti, and I went to the gym today. I did not work out yesterday evening as the Mrs. could not work out last night, so I want us to go to the gym together, so I deferred to today.

One of the reasons I love my wife: our 14 day passes are up on Monday, so we will have to pay to workout beginning then. They offered us a family rate that seemed reasonable to me. The Mrs. did not bat an eye-lash and said "That's still too much." The man running the place said that if all 6 of us join, he'll give us two memberships for free, thus saving us an additional 60 bucks a month.

The workout - Shoulders, bis, and tris

1. Hammer strength shoulder press - 1x12, 1 plate; 1x10, 2 plates; 3x8, 2 plates and a 25.
This is my first using this machine. I like it. It will take a while to get my bearings on the weight to use. I do see myself moving up.

2. DB Curls - 1x12, 35; 1x10, 40; 1x8, 45; 1x6, 50; 1x5, 55, drop to 35x6.
These felt very good on the bis.

3. Close Grip Bench Press - 1x8, 225; 1x5, 275; 1x6, 25; 1x6, 245
I felt strong on these and the tris reacted well.

4. One armed cable curls, eye level - 3x8, 80 pounds
These were a nice concentration movement.

5. Lateral raises - 1x12, 25; 1x10, 30; 1x8, 35
These put a very nice charge into the side heads of the delts.

6. Barbell shrugs - 1x5, 315; 1x5, 405; 2x8, 315
These felt great. The trap pump was fun.

Ray

Daimozz

05-19-2007, 02:30 PM

nice stuff pastor.........and gratz on ur rates;) everyone likes a deal!

emmie

05-19-2007, 03:50 PM

pastorgbc

05-19-2007, 04:35 PM

Hi Ray - Way to go for marrying such a wise, hard-bargaining woman!! :) And looks like you had a very satisfying + challenging workout. So all in all, sounds like it was a good thing you postponed yesterday's gym-going until today. What type of gym is it?

Enjoy the rest of the day!
Hi Emmie,
It is a Powerhouse Gym that is extremely well equipped. They also have a full slate of aerobic classes and spinning, which my wife and the girls are very much into. It is one of the better gyms I have been to.

Ray

Intenceman

05-19-2007, 09:21 PM

Hi Pastorgbc, I'm trying, slowly, to get to these journals. I finally get to yours, (started with the last page) and what's the first thing read? An Italian dinner fit for a king, great choices by the way. Anyway, not a problem ordinarily except when I'm 5 weeks out and chicken breast and protein drinking myself into the ground
...lol. Anyway, good lifts, you have some good power Pgbc. What branch/denom are you a pastor of? Best wishes, James