Back To The Dungeon

[camau71]

I'm sitting here trying to think of something clever to say and all I can see in my mind is a 605 lb squat WITH bands. Wow, just wow.

[FlaIronMind]

Indeed...

IMO, this is one of the best set ups for the bands, and the force produced by the red bands is just about right (at least for me...fuaarkkk, you may need to use 4 of 'em!)

Form will become automatic after a few tries and then you're off to the races...

"Force" indeed is a perfect word for that. I'm not sure "tension" adequately captures it. I was geniunely surprised by how much more it took to achieve the hoist and then the balance/positioning necessary to maintain form with the step back. I loved it, don't get me wrong. But it was definitely a "...hooooooollly fark, this is gonna hurt (in the best possible way)" kind of realization. I am also toying with the idea of rigging the bands from the top and trying that out at some point.




These are famously difficult. That you did these with the red bands is a testament to your strength; altogether, that load is probably close to 200 lbs overhead at the top of the movement. (Even though the bands were singled, strapping them from the floor to the length that matches the full excursion of your extended arms - with a stature of 6 ft tall - would really ramp up the resistance at the end ROM.)

For these, I would recommend either using the orange bands or cutting the load if the target rep range is around 5 or so. Again, impressive work here.

I am glad to read this. Initially I was thinking WTH is going on here? I did do these seated, but I am very much looking forward to rigging them up for some standing OHs too. That should be awesome. But yep, for now anyway, I'm sticking with doing these singled and will probably order the orange micros at some point for good measure.


I haven't tried 'em with this movement, so I'm looking forward to your report!

I'm looking forward to trying it. I don't know about you, but I now find that when I'm in my dungeon, I start looking at various stations differently - like, "hmm...how, and what can I, wrap these bands around, through, under or over to achieve x,y,z?" Lulz. For deads its going to be interesting with these because the bands will at least have to be doubled, if not tripled, just to achieve the requisite tension at the top of the lift. Otherwise, as I see it in my mind anyway, the bands will be too slack given their length. At any rate, I'll figure something out and should it make teh deadz that much more fun.


I'm sitting here trying to think of something clever to say and all I can see in my mind is a 605 lb squat WITH bands. Wow, just wow.

Thank you brother. Was just for a single rep each time, but it took everything out of me. Mentally and physically...especially those first few moments of hoisting it up - by far the period of time when the tension of the bands was greatest. I momentarily saw myself being slingshot-ted straight through the concrete flooring and/or falling into a crumpled heap. I could also just see the entire plated Oly bar come sling-shotting off its racking from the tension of the bands. Lulz. Wasverygladman.jpg when those things didn't happen.

[mharrislove]

I'm looking forward to trying it. I don't know about you, but I now find that when I'm in my dungeon, I start looking at various stations differently - like, "hmm...how, and what can I, wrap these bands around, through, under or over to achieve x,y,z?" Lulz. For deads its going to be interesting with these because the bands will at least have to be doubled, if not tripled, just to achieve the requisite tension at the top of the lift. Otherwise, as I see it in my mind anyway, the bands will be too slack given their length. At any rate, I'll figure something out and should it make teh deadz that much more fun.



Yeah, set up is everything for the bands with deads. They actually sell short bands for platforms that have the pegs attached. But those are typically in specialized gyms, and I don't have the ability to mimic that set up.

So, my set up is with 'em single looped from end-to-end (using the pair); however, the thing is, that I use a sumo stance which means that the tension from each end is pretty damn high. A standard stance during deads would probably decrease the tension by 25-50%, so you're right. You need to think of something else for a standard DL.

Keep in mind that some folks use the short bands and step on them with each foot; that would give you the desired effect, but is technically a little more difficult to master.

Short band set up (no platform pegs)

Xb-Bk-YxVYw


Set up with platform with pegs

8jGr-pNcVAc

[FlaIronMind]

Yeah, set up is everything for the bands with deads. They actually sell short bands for platforms that have the pegs attached. But those are typically in specialized gyms, and I don't have the ability to mimic that set up.

So, my set up is with 'em single looped from end-to-end (using the pair); however, the thing is, that I use a sumo stance which means that the tension from each end is pretty damn high. A standard stance during deads would probably decrease the tension by 25-50%, so you're right. You need to think of something else for a standard DL.

Keep in mind that some folks use the short bands and step on them with each foot; that would give you the desired effect, but is technically a little more difficult to master.

I had seen that first vid, but not that second vid. That second vid looks completely sketchy. Some stations in my dungeon have pegs, some do not. As you can see in the pic above. However, for SLDLs, this will involve doing them within the power rack and, while that is fine, my personal preference as always been to remove the bar from within the rack and do 'em just outside it. Just a matter of taste which, in the scheme of things, really doesn't make a dime's worth of difference. But still, the bands I presently have will have to be doubled, at a minimum, to provide any real level of tension. Probably will have to be tripled. I doubled them for the rack pulls (i.e., wherein the bar is considerably higher than a DL) and the tension was where it needed to be. So, long-story short, there will have to be some MacGyvering that goes into it. As for stepping on the bands, I have considered that and, in the end, may try it just to see how it goes. At this point however, just as a matter of limiting-the-factors-at-play, I'd rather not have that to contend with.

Think I will also be pulling the trigger on ordering up some short bands.

[mharrislove]

I had seen that first vid, but not that second vid. That second vid looks completely sketchy. Some stations in my dungeon have pegs, some do not. As you can see in the pic above. However, for SLDLs, this will involve doing them within the power rack and, while that is fine, my personal preference as always been to remove the bar from within the rack and do 'em just outside it. Just a matter of taste which, in the scheme of things, really doesn't make a dime's worth of difference. But still, the bands I presently have will have to be doubled, at a minimum, to provide any real level of tension. Probably will have to be tripled. I doubled them for the rack pulls (i.e., wherein the bar is considerably higher than a DL) and the tension was where it needed to be. So, long-story short, there will have to be some MacGyvering that goes into it. As for stepping on the bands, I have considered that and, in the end, may try it just to see how it goes. At this point however, just as a matter of limiting-the-factors-at-play, I'd rather not have that to contend with.

Think I will also be pulling the trigger on ordering up some short bands.

LOL, that's a way to put it - that platform is definitely in Silver Surfer mode in the 2nd vid! I think that I see where you're going with the MacGyvering of the bands that you have, since we both use the same type of rack. Let me know how things go once you get the short bands, too.

On another note, me and the wife hit a concert last night and saw these two fine musicians play a two piano set:

OYtLKm0y9f4

[FlaIronMind]

LOL, that's a way to put it - that platform is definitely in Silver Surfer mode in the 2nd vid! I think that I see where you're going with the MacGyvering of the bands that you have, since we both use the same type of rack. Let me know how things go once you get the short bands, too.

On another note, me and the wife hit a concert last night and saw these two fine musicians play a two piano set:


Srsly jelly. That is beautiful, beautiful stuff my brother. I know of those two and it would be amazing to have seen them live (as I'm sure it was). I first was acquainted with Renee back home through the awesome, ever-morphing SF Jazz Collective and, even then, only because I was truly following Joshua Redman and Brad Mehldau. Attention to Bill Charlap actually came after that. But to see these two together (are they married?)...wow brother, wow. Awesome.

And will let you know how the short bands go once I get 'em.

[mharrislove]

Srsly jelly. That is beautiful, beautiful stuff my brother. I know of those two and it would be amazing to have seen them live (as I'm sure it was). I first was acquainted with Renee back home through the awesome, ever-morphing SF Jazz Collective and, even then, only because I was truly following Joshua Redman and Brad Mehldau. Attention to Bill Charlap actually came after that. But to see these two together (are they married?)...wow brother, wow. Awesome.

And will let you know how the short bands go once I get 'em.

Yeah, like you I followed SF Jazz Collective because of Joshua. But it was good to hear Renee showcase her talents in a fairly intimate setting; and yes, Renee and Bill are married - I think that the current album is their first together.

[ezzbee]

Heres a salute from the uk

[FlaIronMind]

Yeah, like you I followed SF Jazz Collective because of Joshua. But it was good to hear Renee showcase her talents in a fairly intimate setting; and yes, Renee and Bill are married - I think that the current album is their first together.

It's beautiful stuff for sure. Thank you for sharing that one. Now must track down and acquire. ;)


Heres a salute from the uk

Thanks; back at you.

[smharris1971]

I'm sitting here trying to think of something clever to say and all I can see in my mind is a 605 lb squat WITH bands. Wow, just wow.

^^^^ x 2!!!!!!!!!!!!!

Jaw dropping work, brother!

[FlaIronMind]

^^^^ x 2!!!!!!!!!!!!!

Jaw dropping work, brother!

Thanks bro.

_____________________________________

Posting today's session momentarily...

[FlaIronMind]

The MacGyvering with the bands continues. Today I tried like hell to create a suitable rigging for SLDLs, but it just was not to be. The only way I even half-way found at least a set-up which visibly seemed probable was to triple wrap the bands. This created a damn near unimaginable level of tension on simply an empty Oly bar and, again, even with it empty, it was just about to come sling-shoting out of my hands as I completed the lift (again, empty). So fugg it. I wasted far too much time trying to do this in real time, so I had to ditch the bands and just bang out some deads with what was left of an already abbreviated session today. Bottom line - these will absolutely require short bands unless I come up with something else with pen and paper prior to entering the dungeon again.

Anyway...today's session - aside from the frustration above, I was dog-tired when I hit the dungeon. A few hours sleep - combined - over the last few days has left me really tapped out. I also had positively no MMC today. In fact, had I not written down what I did, I could not sit here and recall it. Autopilot was in full force.

Today's session:

WU:
Run to dungeon.

SLDL (no bands):
5 x 135lbs (WU)
5 x 225lbs (WU)
5 x 315lbs
5 x 315lbs
5 x 365lbs
5 x 405lbs
5 x 495lbs
5 x 515lbs
2 x 525lbs

Behind Back Wrist Curls:
10 x 95lbs
10 x 95lbs
7 x 145lbs
7 x 145lbs
3 x 195lbs
3 x 195lbs

Bench Press (Med. Grip, Pink Bands - Doubled):
Preceded by farmer-walking two 95lb DBs across the entire dungeon floor.
10 x 95lbs
10 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 275lbs
3 x 315lbs
3 x 315lbs
Farmer walk both 95lb DBs back - across entire dungeon floor.

Close:
Run home.

Here's to hoping for some rest tonight. Tomorrow's a new day.

[FlaIronMind]

Still up when I would have much rather been adrift in slumber at this point. Thus, some appropriate tuneage has started playing in la casa de FIM...

Signing off...

pqKtb712T0g

fXZR4zxMDeA

And among the most beautiful 8 minutes ever recorded...

jtSpiF5q-Cg

[Swann74]

You know... if I could autopilot that well, I might keep it set all the time!

Which is just my tongue and cheek way of saying: good job brother, despite the frustrations with fatigue and disconnection.

[FlaIronMind]

You know... if I could autopilot that well, I might keep it set all the time!

Which is just my tongue and cheek way of saying: good job brother, despite the frustrations with fatigue and disconnection.

Thank you brother.

[FlaIronMind]

Afternoon dungeon session. The WTF Moments (Registered Trademark, MHL Enterprises, LLC.) were through the roof. More about that later though. For now...

Today's Session:

WU:
Run to dungeon.

Bench Press:
10 x 95lbs (CG)
10 x 95lbs (WG)
10 x 95lbs (RG)
10 x 115lbs (CG)
10 x 115lbs (WG)
10 x 115lbs (RG)
10 x 135lbs (CG)
10 x 135lbs (WG)
10 x 135lbs (RG)
-----------------
5 x 225lbs
5 x 275lbs
5 x 315lbs
5 x 335lbs
3 x 385lbs

Leg Press (Pink bands, doubled):
10 x 360lbs
10 x 450lbs
10 x 540lbs
10 x 630lbs
10 x 720lbs
Threw on black bands, wrapping to second set of plates; so from here on - pink bands - doubled + black bands - singled.
7 x 810lbs
7 x 900lbs
7 x 990lbs

Here's a couple of pics of the set up. The black bands are, obviously, harder to see.

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1838480x640.jpg

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1845583x640.jpg

The LE screaming pretty well, I decided it was time to hit the power rack for some squats.

Squat (Pink bands, doubled):
10 x 135lbs
10 x 225lbs
5 x 315lbs
5 x 405lbs
3 x 495lbs
3 x 585lbs

Close:
Run home.

Now as for those WTF Moment(s)...I'll narrow it down to two, though there were far more...

First: Guy walks over to squat rack. Searches for 25lb plate. Finds it. Takes it. Stands within squat rack. Holds 25lb plate in his left hand, with his left arm hanging at his side. Lifts right foot about three inches. Starts saluting with his right hand. Repeat x 5. Move 25lb plate to right hand. Raise left foot three inches. Salute with left hand. Repeat x 5. Repeat, repeat, repeat.

Second: Different guy. Walks over to one of the DB racks. Touches a few DBs. Doesn't pick any up. Stretches and looks at himself in the mirror like something truly ominous and/or legendary is about to take place. Hangs head. Shakes out arms. This might be good. Let's see. Raises head. Shakes head. Lowers head again. With a sudden burst, breaks out into jumping jacks, but instead of bringing his hands/arms up above his head, he brings them together straight out in front of his chest, clapping as if he is applauding himself, emitting a loud "ungh!" each time. Yep, it's a gas, gas, gas indeed.

Sigh.

[-=FLEX=-]

Nice work.

Why so many light sets on bench before the heavy work???

[FlaIronMind]

Nice work.

Why so many light sets on bench before the heavy work???

Thanks bro. Just felt like doing more after the initial warm-up sets. No broscience/"pre-exhaustion"/method/reasoning to it. ;)

Edit -

I should add that the sets of 5 were done with a med. grip only.

[smharris1971]

Crazy!!! That word describes your dungeon sesson as well as the WTF moments!!! Actually maybe WTF is the best term! lol Great work, brother!!

[FlaIronMind]

Crazy!!! That word describes your dungeon sesson as well as the WTF moments!!! Actually maybe WTF is the best term! lol Great work, brother!!

Thanks brother.

[2nd_chance]

I'm going with WTF #2 lol.

Nice work today big guy.

[smharris1971]

I'm going with WTF #2 lol.

Nice work today big guy.

David that cracked me up! Thanks for the lulz!

And x2 on the nice work!!

[FlaIronMind]

I'm going with WTF #2 lol.

Nice work today big guy.

You indeed know how to pick 'em brother. Lulz. Thanks David.


David that cracked me up! Thanks for the lulz!

And x2 on the nice work!!

Thanks again bro.

[FlaIronMind]

Afternoon dungeon session. The WTF Moments (Registered Trademark, MHL Enterprises, LLC.) were through the roof. More about that later though. For now...

Today's Session:

WU:
Run to dungeon.

Bench Press:
10 x 95lbs (CG)
10 x 95lbs (WG)
10 x 95lbs (RG)
10 x 115lbs (CG)
10 x 115lbs (WG)
10 x 115lbs (RG)
10 x 135lbs (CG)
10 x 135lbs (WG)
10 x 135lbs (RG)
-----------------
5 x 225lbs
5 x 275lbs
5 x 315lbs
5 x 335lbs
3 x 385lbs

Leg Press (Pink bands, doubled):
10 x 360lbs
10 x 450lbs
10 x 540lbs
10 x 630lbs
10 x 720lbs
Threw on black bands, wrapping to second set of plates; so from here on - pink bands - doubled + black bands - singled.
7 x 810lbs
7 x 900lbs
7 x 990lbs

Here's a couple of pics of the set up. The black bands are, obviously, harder to see.

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1838480x640.jpg

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1845583x640.jpg

The LE screaming pretty well, I decided it was time to hit the power rack for some squats.

Squat (Pink bands, doubled):
10 x 135lbs
10 x 225lbs
5 x 315lbs
5 x 405lbs
3 x 495lbs
3 x 585lbs

Close:
Run home.

Now as for those WTF Moment(s)...I'll narrow it down to two, though there were far more...

First: Guy walks over to squat rack. Searches for 25lb plate. Finds it. Takes it. Stands within squat rack. Holds 25lb plate in his left hand, with his left arm hanging at his side. Lifts right foot about three inches. Starts saluting with his right hand. Repeat x 5. Move 25lb plate to right hand. Raise left foot three inches. Salute with left hand. Repeat x 5. Repeat, repeat, repeat.

Second: Different guy. Walks over to one of the DB racks. Touches a few DBs. Doesn't pick any up. Stretches and looks at himself in the mirror like something truly ominous and/or legendary is about to take place. Hangs head. Shakes out arms. This might be good. Let's see. Raises head. Shakes head. Lowers head again. With a sudden burst, breaks out into jumping jacks, but instead of bringing his hands/arms up above his head, he brings them together straight out in front of his chest, clapping as if he is applauding himself, emitting a loud "ungh!" each time. Yep, it's a gas, gas, gas indeed.

Sigh.

[mharrislove]

SLDL (no bands):
5 x 135lbs (WU)
5 x 225lbs (WU)
5 x 315lbs
5 x 315lbs
5 x 365lbs
5 x 405lbs
5 x 495lbs
5 x 515lbs
2 x 525lbs

No need for bands when you can move this kind of tonnage.



Behind Back Wrist Curls:
10 x 95lbs
10 x 95lbs
7 x 145lbs
7 x 145lbs
3 x 195lbs
3 x 195lbs

Beats 30 lb DB wrist curls in my book...



Bench Press (Med. Grip, Pink Bands - Doubled):
Preceded by farmer-walking two 95lb DBs across the entire dungeon floor.
10 x 95lbs
10 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 275lbs
3 x 315lbs
3 x 315lbs
Farmer walk both 95lb DBs back - across entire dungeon floor.


Mighty fine work here.




And among the most beautiful 8 minutes ever recorded...


Resplendent...a definite fav.




Leg Press (Pink bands, doubled):
10 x 360lbs
10 x 450lbs
10 x 540lbs
10 x 630lbs
10 x 720lbs
Threw on black bands, wrapping to second set of plates; so from here on - pink bands - doubled + black bands - singled.
7 x 810lbs
7 x 900lbs
7 x 990lbs

Nice set up!


Different guy. Walks over to one of the DB racks. Touches a few DBs. Doesn't pick any up. Stretches and looks at himself in the mirror like something truly ominous and/or legendary is about to take place. Hangs head. Shakes out arms. This might be good. Let's see. Raises head. Shakes head. Lowers head again. With a sudden burst, breaks out into jumping jacks, but instead of bringing his hands/arms up above his head, he brings them together straight out in front of his chest, clapping as if he is applauding himself, emitting a loud "ungh!" each time. Yep, it's a gas, gas, gas indeed.

Sigh.

Now don't quote me on this, but according to the band calibration chart, the black bands should be strong enough to catapult that dude over to the Bally's across the street.

[FlaIronMind]

No need for bands when you can move this kind of tonnage.



Beats 30 lb DB wrist curls in my book...



Mighty fine work here.



Resplendent...a definite fav.



Nice set up!



Now don't quote me on this, but according to the band calibration chart, the black bands should be strong enough to catapult that dude over to the Bally's across the street.

Thanks brother. I still want to rig up the SLDLs with some bands since I've really enjoyed the added tension with other work. On that note, the short bands have been ordered and are on their way. ;)

As for the rigging on the leg press, I was just toying around/experimenting with how I could rig them up for 'em. It definitely brought some added tension at the apex of the push, but I think I would have gotten more out of them had I doubled up the blacks as well. Nonetheless, the press felt good.

Btw...good idea for another use for the bands. :)

[Swann74]

Leg Press (Pink bands, doubled):
10 x 360lbs
10 x 450lbs
10 x 540lbs
10 x 630lbs
10 x 720lbs
Threw on black bands, wrapping to second set of plates; so from here on - pink bands - doubled + black bands - singled.
7 x 810lbs
7 x 900lbs
7 x 990lbs

Squat (Pink bands, doubled):
10 x 135lbs
10 x 225lbs
5 x 315lbs
5 x 405lbs
3 x 495lbs
3 x 585lbs

I see you are still enjoying your new toys. :) Are the bands affecting your balance any on the Squats?


Second: Different guy. Walks over to one of the DB racks. Touches a few DBs. Doesn't pick any up. Stretches and looks at himself in the mirror like something truly ominous and/or legendary is about to take place. Hangs head. Shakes out arms. This might be good. Let's see. Raises head. Shakes head. Lowers head again. With a sudden burst, breaks out into jumping jacks, but instead of bringing his hands/arms up above his head, he brings them together straight out in front of his chest, clapping as if he is applauding himself, emitting a loud "ungh!" each time. Yep, it's a gas, gas, gas indeed.

L.O.L. Literally!
So how did you keep a straight face with either of the WTF moments?

[FlaIronMind]

I see you are still enjoying your new toys. :) Are the bands affecting your balance any on the Squats?



L.O.L. Literally!
So how did you keep a straight face with either of the WTF moments?

Yes, one of the biggest issues initially with the bands is that of balance. It's not problematic however - more akin to just having to adapt to it. I did (unscheduled) squats today primarily to test the waters again with how they feel with the bands (as well as to finish toasting my LE ;) ). Once I knew what to expect with them though from having done them previously, the balance was just fine. Same deal with benching with them.

As for the two morons I mentioned...I was torn between laughing and barely-bridled hostility.

[Swann74]

As for the two morons I mentioned...I was torn between laughing and barely-bridled hostility.

This minister in me tells me to be charitable, but the Marine in me immediately thought that you could enjoy laughing while you unleashed hostility upon them. :) Old habits die hard. :D

[FlaIronMind]

This minister in me tells me to be charitable, but the Marine in me immediately thought that you could enjoy laughing while you unleashed hostility upon them. :) Old habits die hard. :D

Indeed they do. Imagine having to hold back not only the Marine in one's self, but the Golden Gloves boxer as well. It was difficult to say the least.

[FlaIronMind]

An late-afternoon dungeon session today. Mostly an arm session today.

Today's session:

BB Curl:
10 x Oly (CG)
10 x Oly (WG)
10 x Oly (RG)
10 x 65lbs (CG)
10 x 65lbs (WG)
10 x 65lbs (RG)
10 x 85lbs (CG)
10 x 85lbs (WG)
10 x 85lbs (RG)
10 x 95lbs (CG)
10 x 95lbs (WG)
10 x 95lbs (RG)
8 x 105lbs (CG)
8 x 105lbs (WG)
8 x 105lbs (RG)

BB Shrug (Pink bands, doubled):
20 x 135lbs
20 x 185lbs
15 x 235lbs
10 x 285lbs
10 x 325lbs
7 x 385lbs

Dual Pulley Pulldown (WG + CG) + Tricep Pushdown SS:
20 x 35lbs (PDWG)
20 x 35lbs (PDCG)
10 x 50lbs (TPD)
15 x 50lbs (PDWG)
15 x 50lbs (PDCG)
10 x 70lbs (TPD)
8 x 70lbs (PDWG)
8 x 70lbs (PDCG)
10 x 85lbs (TPD)

Hammer Curl (Across chest, alternating):
15 x 40lbs (R)
15 x 40lbs (L)
10 x 55lbs (R)
10 x 55lbs (L)
8 x 60lbs (R)
8 x 60lbs (L)
5 x 70lbs (R)
5 x 70lbs (L)

French Press (Oly):
10 x Oly
10 x 65lbs
10 x 85lbs
10 x 105lbs

Arnolds:
10 x 60lbs
10 x 70lbs
10 x 80lbs
10 x 95lbs

Close:
I was getting ready to head out when I passed by an empty squat rack. Recalling my brother MHL and his legendary front squats, even with some DOMS from yesterday's squat/leg press session, I was compelled to try my hand at some front squats. It's been a while since I've done these and, frankly, I have missed them.

Front Squat (Cross-arm grip):
5 x 135lbs (Testing the waters...feeling good.)
5 x 135lbs
5 x 185lbs
5 x 185lbs
3 x 205lbs
3 x 205lbs
3 x 225lbs
3 x 225lbs

I'm reminded how completely different these are from traditional/back squats. Thank you MHL, my brother, for the inspiration and motivation to reintroduce these.

Close #2:
Walk home.

WTF Moment (Registered, Trademark MHL Enterprises, LLC.) of the day:

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1860640x480.jpg

[smharris1971]

Ok, let me put my eyes back into my head....

Awesome work, my friend! Very jelly of your numbers!!

And literally laughed out loud at the WTF moment for today!

[FlaIronMind]

Ok, let me put my eyes back into my head....

Awesome work, my friend! Very jelly of your numbers!!

And literally laughed out loud at the WTF moment for today!

Thanks brother!

[-=FLEX=-]

Is your gym always lit up like that?

Looks more like a night-club.

[FlaIronMind]

Is your gym always lit up like that?

Looks more like a night-club.

Unfortunately, yes. Then, of course, there's nonsense of what happens there after 1700 - a live "DJ" sets up and starts spinning vinyl...like a record baby, right round...

I posted a pic of him once in here.

Sigh. Welcome to South Beach.

[smharris1971]

Unfortunately, yes. Then, of course, there's nonsense of what happens there after 1700 - a live "DJ" sets up and starts spinning vinyl...like a record baby, right round...

I posted a pic of him once in here.

Sigh. Welcome to South Beach.

Sounds like you have more than your fair share of WTF moments from the Dungeon!

[FlaIronMind]

Sounds like you have more than your fair share of WTF moments from the Dungeon!

Indeed bro. Which, among other reasons/preferences, is why I usually opt to have my sessions at 0430/0500. Much later than that, the opportunity for boatloads of WTF Moments grows exponentially with each passing hour.

[-=FLEX=-]

Unfortunately, yes. Then, of course, there's nonsense of what happens there after 1700 - a live "DJ" sets up and starts spinning vinyl...like a record baby, right round...

I posted a pic of him once in here.

Sigh. Welcome to South Beach.

I could not train there. SRS.

[FlaIronMind]

I could not train there. SRS.

That's how I felt initially. Took a great deal of adaptation and tolerance...as well as learning the best times to go. When I open it up, I control the lighting and it is remarkably better.

[Swann74]

Indeed bro. Which, among other reasons/preferences, is why I usually opt to have my sessions at 0430/0500. Much later than that, the opportunity for boatloads of WTF Moments grows exponentially with each passing hour.

This explains a lot. I've often wondered about those way too early morning sessions. But if not that early, you are training in a porn studio.

Yep... better to get up pre-dawn!

[FlaIronMind]

This explains a lot. I've often wondered about those way too early morning sessions. But if not that early, you are training in a porn studio.

Yep... better to get up pre-dawn!

Yep. Indeed. I am generally up at 0430 at the very latest, regardless of how much/little sleep I have had. Sleepless FIM is sleepless.

No need to explain how you know what a porn studio looks like. ;) :D

___________________________________

Posting today's session momentarily...

[FlaIronMind]

Prepping for what will likely be a significantly crazy weekend here. Anyone from and/or near Atlanta (and, to a lesser extent, Daytona Beach and Virginia Beach) may know of, have heard of, or experienced what is called "Freaknik." Those familiar with it need not have it explained. I was close by to Atlanta (and had friends living in Atlanta) during the time it was really getting big. I remember it well. Those not familiar with it? Well, I'll let the promoter's site itself give you the idea. Just Google, or otherwise enter as a web addy, "freak" followed by "nik" followed by "miami" followed by the proverbial dot com. Or something. You can also read about it at that Wiki place.

Anyway, "Freaknik" has now, for the first time, been brought to Miami Beach/Miami. Starts today and runs through Sunday.

In preparation for this event here in Miami Beach (and parts of Miami) this weekend, LEOs from all over Dade County (and, perhaps, some from up in Broward) are coming to lend a hand to attempt to control things and protect citizens in what will undoubtedly be a situation where LEOs are vastly outnumbered (much like our situation with Miami Beach's "Urban Beach Week" aka "Hip Hop Weekend" held on Memorial Day weekend). In this regard, I ask for your prayers, good thoughts and positive vibes for those trying to keep some semblance of order, providing for the safety and well-being of all those in attendance and for our citizens/residents, all while allowing the party to go on. Thanks.

In any case, as for today's session...

Today's Session:

Much needed ring time.

Prep -

10 min. speed rope (approx. 2 min. x 5).
10 min. speed bag.
15 min. heavy bag (3 min. x 5).
Approx. 10 min. mitt work.
Approx. 5 min. on the receiving end of a 9lb medicine ball.

Sparring session in ring. As always, felt great to step back into the ring and knock my partners senseless in the most charitable, brotherly way possible. The power I've always had has indeed been surpassed. Each blow, jab, hook landed felt like I was delivering an anvil. It felt awesome.

Hope everyone is well and having a great week.

[Swann74]

Yep. Indeed. No need to explain how you know what a porn studio looks like. ;) :D

___________________________________

Posting today's session momentarily...

I think I just hurt myself laughing! Maybe I need to think more about what I'm typing! :D

Great session in the ring my friend. Be safe this weekend!

[FlaIronMind]

I think I just hurt myself laughing! Maybe I need to think more about what I'm typing! :D

Great session in the ring my friend. Be safe this weekend!

:)

Thank you brother.

[mharrislove]

This explains a lot. I've often wondered about those way too early morning sessions. But if not that early, you are training in a porn studio.

Yep... better to get up pre-dawn!


Yep. Indeed. I am generally up at 0430 at the very latest, regardless of how much/little sleep I have had. Sleepless FIM is sleepless.

No need to explain how you know what a porn studio looks like. ;) :D


Whoa. Just when you think you know somebody... :eek:


I could not train there. SRS.

Save money on fireworks; invite FLEX to train there during Freeknik. http://assets.bodybuilding.com/forum/images/icons/icon10.gif



Front Squat (Cross-arm grip):
5 x 135lbs (Testing the waters...feeling good.)
5 x 135lbs
5 x 185lbs
5 x 185lbs
3 x 205lbs
3 x 205lbs
3 x 225lbs
3 x 225lbs

I'm reminded how completely different these are from traditional/back squats. Thank you MHL, my brother, for the inspiration and motivation to reintroduce these.


NB4, IronMind does fronts with 405... (completely SRS)



Good work, my friend.

[smharris1971]

Prayers, for all,for a safe weekend! Have a great weekend, brother!

[camau71]

Freaknik....stay focused, stay safe my brother.

[FlaIronMind]

NB4, IronMind does fronts with 405... (completely SRS)

Good work, my friend.

Thank you for the vote of confidence and the support my brother. Much appreciated.


Prayers, for all,for a safe weekend! Have a great weekend, brother!

Thank you my friend.


Freaknik....stay focused, stay safe my brother.

Thank you brother. Know you can relate. I shall. Thus far, quiet.

Thanks again.


__________________________________________________ _____

Posting today's session momentarily.

[FlaIronMind]

Time for an afternoon dungeon session. Not ideal, but I was dying to get into the dungeon. I should also add, though I haven't mentioned it herein, today was the first day in roughly a week that I've had any carbs to speak of. The carb intake for nearly the last week has averaged 7g per day, with a total, prior to today, of 52.1g for the last week. I'm slightly feeling the depletion, but not bad. It's not a CKD per se, but I'm just driving down carb intake very low for a while. I am looking forward to the weekend carb bulk though. :)

In any case, after today's lunch - a recipe courtesy of our very own induced_drag -

http://forum.bodybuilding.com/showthread.php?t=142472221&p=845471203&viewfull=1#post845471203

I was aching to get to the dungeon and lift/move heavy things.

As I walked into the dungeon, it was remarkably empty for a Friday afternoon. What luck, I thought to myself. The chances of a WTF Moment (Registered, Trademark MHL Enterprises, LLC.) seem so slight.

I grabbed a towel and proceeded to my power rack.

This is what I was greeted with:

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1871640x480.jpg

Oh yes, what perfect use of a power rack. Oh all the things, places or persons she could wrap these bands around to do this...activity...obviously a power rack is the superior choice. The thing with this lil' mami however, was that she was occupying not only this power rack, but the squat rack next to it. She had the squat rack next to it crammed full of two yoga mats, two 2.5lb DBs, more bands, towels and, of course, a weebles-wobble bouncy ball (cleverly re-marketed as a "bosu" ball).

I stood against the mirrored wall and patiently waited - hence I had time to snap this pic. She kept doing this stationary stretching thing for roughly five - seven minutes, never once acknowledging my presence. Finally she looked back at me and asked, "Oh, do you need to use here?"

"Yes ma'am, I do."

"Oh."

She dropped the bands and walked back to the squat rack, leaving the two sets of bands (e.g., including the frilly one visible in the picture) in my power rack and doing that slow, lethargic, foot-dragging walk one might see from a petulant teenage girl.

I asked her, "Are you working here or there?" (Pointing to both racks)

"Both."

"Ok, well can you kindly remove the bands from here?"

"Can't you leave them there?," she snapped back.

"No, I cannot."

"You can't leave them there?" As if I were the one with the problem.

"No, again, I cannot. You were using them, you brought them here, you pick them up and take them with you. If you are finished with them, you put them back where you found them. Or do you just want to leave them here for someone else to pick up after you?"

Silence.

"Fine," I said. "Here..." I picked them up and placed them amidst the other crap she had hoarded in the squat rack.

"I guess you never learned to clean up after yourself," I said.

Silence again. A knowing nod from a nearby "trainer" who had stopped what he was doing to watch this unfold.

With circumstances generally being what they are at this moment, with things already slightly on edge, I seriously was thankful that I was able to exhibit the restraint shown today.

Sigh.

Turning my attention to why I'm there...

"Now...iron...what say you?"

Today's session:

Squat:
10 x 135lbs
10 x 225lbs
10 x 305lbs
enter pink bands, doubled
5 x 405lbs
5 x 495lbs
5 x 585lbs
3 x 605lbs
2 x 625lbs

Bent-Over BB Row:
10 x 135lbs
10 x 185lbs
8 x 225lbs
5 x 275lbs
5 x 315lbs

SLDL:
5 x 225lbs
5 x 315lbs
5 x 405lbs
5 x 495lbs
3 x 520lbs

Bench Press (Med. Grip):
10 x 185lbs
5 x 205lbs
5 x 225lbs
5 x 275lbs
5 x 315lbs
3 x 365lbs

Happy Friday my friends. Have a great weekend.

[bamazav]

Great job FIM.

Maybe you should have left your 625lbs of plates on the bar sitting in the rack and asked her if she could put them away for you.

[mharrislove]

I just read that WTF moment to my wife who is sitting beside me. I wouldn't have bothered her with it but she heard me stifling my laughter beneath small fits of convulsions. Anyway, upon reading that story aloud, she howled with laughter. If my wife - a civilian in every sense of the word - gets it, and the trainer gets it, then you have just confirmed an unassailable WTF moment.

FWIW, I'm glad that your tightly coiled fury found a release in the squat rack.

Monumental rows, crazy SLDLs, a hefty bench - that session was worth the wait!

[Swann74]

Great job FIM.

Maybe you should have left your 625lbs of plates on the bar sitting in the rack and asked her if she could put them away for you.

Lulz. This would have been hilarious!

[Swann74]

Monumental rows, crazy SLDLs, a hefty bench - that session was worth the wait!

This^^^^^^. Amazing strength display today from our Florida Power Plant!

[FlaIronMind]

I just read that WTF moment to my wife who is sitting beside me. I wouldn't have bothered her with it but she heard me stifling my laughter beneath small fits of convulsions. Anyway, upon reading that story aloud, she howled with laughter. If my wife - a civilian in every sense of the word - gets it, and the trainer gets it, then you have just confirmed an unassailable WTF moment.

FWIW, I'm glad that your tightly coiled fury found a release in the squat rack.

Monumental rows, crazy SLDLs, a hefty bench - that session was worth the wait!

Lulz. Glad your wife could appreciate it as well though, for some reason, I had no doubt that - once you said you read it to her - she would.

Thank you brother.


This^^^^^^. Amazing strength display today from our Florida Power Plant!

Thanks bro.

_______________________

Posting today's session momentarily.

[FlaIronMind]

Well it appears that this first run of "Freaknik" here on Miami Beach has been pretty much a bust for the promoters. It's been all but non-existent. Generally very quiet, save for a few instances of general degeneracy that is nothing beyond that ordinarily seen here, especially when one combines (a) idiots, (b) large amounts of alcohol and (c) criminals looking to exploit tourists or the aforementioned drunken idiots. Anyway, it's been a good thing.

Early morning dungeon session today - 0430. Mostly SS's of opposition.

Today's session:

WU:
Run to dungeon.

OH Press Behind Neck + Pulldown (Behind Neck, Dual Pulley, WG) SS:
10 x 95lbs (OHPBN)
10 x 65lbs (PBN)
10 x 115lbs (OHPBN)
10 x 80lbs (PBN)
8 x 135lbs (OHPBN)
8 x 95lbs (PBN)
8 x 155lbs (OHPBN)
6 x 110lbs (PBN)
6 x 195lbs (OHPBN)
6 x 110lbs (PBN)

Incline Press (DBs) + Pulldown (Front, Dual Pulley, WG) SS:
10 x 60lbs (DBIP)
10 x 65lbs (PD)
10 x 75lbs (DBIP)
10 x 80lbs (PD)
8 x 85lbs (DBIP)
8 x 95lbs (PD)
6 x 90lbs (DBIP)
6 x 110lbs (PD)
6 x 95lbs (DBIP)
6 x 110lbs (PD)

Bench Press (Narrow Grip, Pink Bands - Doubled) + Seated Cable Row (V-Grip) SS:
10 x 145lbs (BP)
15 x 120lbs (CR)
8 x 185lbs (BP)
10 x 160lbs (CR)
6 x 225lbs (BP)
10 x 180lbs (CR)
5 x 275lbs (BP)
10 x 220lbs (CR)
5 x 295lbs (BP)
8 x 240lbs (CR)
5 x 315lbs (BP)
6 x 260lbs (CR) (Entire stack)

Reverse Curl (BB) + Reverse Tricep Pushdown SS:
10 x Oly (RC)
20 x 50lbs (RTPD)
10 x 65lbs (RC)
15 x 60lbs (RTPD)
8 x 75lbs (RC)
10 x 75lbs (RTPD)
5 x 85lbs (RC)
10 x 85lbs (RTPD)
5 x 105lbs (RC)
8 x 100lbs (RTPD)

Curl (BB) + French Press (DB) SS:
15 x 55lbs (C)
15 x 50lbs (FP)
10 x 65lbs (C)
10 x 60lbs (FP)
10 x 85lbs (C)
10 x 70lbs (FP)
8 x 95lbs (C)
8 x 85lbs (FP)
8 x 105lbs (C)
6 x 95lbs (FP)

Upright Row (Oly) + Bench Dip (Weighted) SS:
8 x 95lbs (UR)
10 x BW (+ 45lbs) (BD)
8 x 135lbs (UR)
10 x BW (+ 45lbs) (BD)
6 x 155lbs (UR)
8 x BW (+ 90lbs) (BD)
6 x 185lbs (UR)
8 x BW (+ 90lbs) (BD)
5 x 205lbs (UR)
6 x BW (+ 135lbs) (BD)

Close:
Run home.

Hope everyone is having a great weekend.

[ironwill2008]

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1871640x480.jpg

I've looked at that pic repeatedly, but still can't figure out WTH she's doing.



Squat:
10 x 135lbs
10 x 225lbs
10 x 305lbs
enter pink bands, doubled
5 x 405lbs
5 x 495lbs
5 x 585lbs
3 x 605lbs
2 x 625lbs

At least one of you got in some real work.





Have a great weekend.

Same back to ya!

[FlaIronMind]

I've looked at that pic repeatedly, but still can't figure out WTH she's doing.



At least one of you got in some real work.


Same back to ya!

The bottom line? She was doing some type of ill-conceived "stretching."

Thanks brother.

[mharrislove]

Lordy at that upright row and dip combo...the "weekend" does not mean "taking it easy" in the FIM household!

[FlaIronMind]

Lordy at that upright row and dip combo...the "weekend" does not mean "taking it easy" in the FIM household!

Thank you brother.

[FlaIronMind]

Late afternoon dungeon session today. To add insult to injury, remember a few posts back that pic I posted of the chick putting a power rack to "good" use? She was back again today. On the plus side however, I had arrived at the power rack prior to her. So she set up shop at, of course, the neighboring squat rack. The moment I was finished and had moved on to the leg press, she also occupied the power rack to do that same...thing...with the bands again. I tried again to get a pic of it, but she seemed to constantly be looking my way each time an opportunity presented itself (i.e., between my sets, as I was plating up). So, no pic, but the shenanigans continue. On that note...

I was still in the dungeon when the clock struck 1700. Right on cue, upstairs, this fella below started. So, I snapped a couple of pics specifically for our own Flex. Here ya go brother...

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1891640x480.jpg

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1892640x480.jpg

Once again...welcome to South Beach.

Today's Session:

WU:
Run to dungeon.

Squat (Pink bands, doubled):
5 x 185lbs
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
3 x 625lbs

Rack Pull (Pink bands, doubled):
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
3 x 635lbs

Standing Calf Raises (Pink bands, doubled):
5 x 225lbs
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs

Leg Press (Pink bands, doubled + black bands, singled):
5 x 540lbs
5 x 630lbs
5 x 720lbs
5 x 810lbs
5 x 900lbs
3 x 990lbs

Wheelbarrow Shrug:
7 x 360lbs
7 x 360lbs
5 x 450lbs
5 x 450lbs
5 x 450lbs
5 x 540lbs
5 x 540lbs

Close:
Was going to hit the heavy bag for a while, but the "DJ" was set up right next to them. I couldn't stomach that and, in fact, I'm pretty sure some of my old coaches would have whooped my ass for doing it. So, headed back home.

Run home.

Edit to add -

This was awaiting me when I got home today; let the fun begin:

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1893640x480.jpg

[Swann74]

Once again...welcome to South Beach.

So I guess there are some advantages to living in ND... Not many, but at least some!


Squat (Pink bands, doubled):
5 x 185lbs
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
3 x 625lbs

Incredible work here. Looks like the bands haven't slowed you down any, that's for sure.


Close:
Was going to hit the heavy bag for a while, but the "DJ" was set up right next to them. I couldn't stomach that and, in fact, I'm pretty sure some of my old coaches would have whooped my ass for doing it. So, headed back home.

Besides, even your colossal restraint has its limits, and you might have "accidentally" visualized the DJ as said heavy bag...


This was awaiting me when I got home today; let the fun begin:

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1893640x480.jpg

Game on.

[FlaIronMind]

So I guess there are some advantages to living in ND... Not many, but at least some!



Incredible work here. Looks like the bands haven't slowed you down any, that's for sure.



Besides, even your colossal restraint has its limits, and you might have "accidentally" visualized the DJ as said heavy bag...



Game on.

Lulz. Thanks brother. And btw...having been through much of North Dakota (and its surrounding states), and having hunted in the area, I can tell you there are numerous benefits to living there. I actually like much of NE, KS, ND, SD...

[camau71]

Lulz. Thanks brother. And btw...having been through much of North Dakota (and its surrounding states), and having hunted in the area, I can tell you there are numerous benefits to living there. I actually like much of NE, KS, ND, SD...

I have to agree with you on this one, heading back to Nevada tomorrow morning. Been in Cali the last 4 days and more than ready! The last four trips there has been some crazy person in a car that I've had the good fortune to run across and this trip was no different. I got as far as Truckee (20 miles across the border) when walking across the street with my wife , in a crosswalk no less, a woman in an A6 (nice car) actually sped up to get through the crosswalk before we got there! I waved at her to slow down and she flipped me off on the way by.....Gawd I love this place!:)

By the way truly inspirational work being done here, as usual..

[Swann74]

Lulz. Thanks brother. And btw...having been through much of North Dakota (and its surrounding states), and having hunted in the area, I can tell you there are numerous benefits to living there. I actually like much of NE, KS, ND, SD...

Fair enough. :) What do you come here to hunt? Pheasant?

[bamazav]

Seeing the pix of the DJ has just given me the urge to Beat box. Guess I will surprise the daughter and her friend as I drive them to school this morning.

Great workout FIM. Still, consider asking the chicky babe to clean up after your next squatarama. Will guarantee that she will give you a wide berth in the future.

[FlaIronMind]

I have to agree with you on this one, heading back to Nevada tomorrow morning. Been in Cali the last 4 days and more than ready! The last four trips there has been some crazy person in a car that I've had the good fortune to run across and this trip was no different. I got as far as Truckee (20 miles across the border) when walking across the street with my wife , in a crosswalk no less, a woman in an A6 (nice car) actually sped up to get through the crosswalk before we got there! I waved at her to slow down and she flipped me off on the way by.....Gawd I love this place!:)

By the way truly inspirational work being done here, as usual..

Yessir, sounds just like California. Or Miami. Haven't been to Truckee in years. Last time I was there was for some rafting, a pit stop on the way to go snowboarding.

Thanks brother.


Fair enough. :) What do you come here to hunt? Pheasant?

Duck.


Seeing the pix of the DJ has just given me the urge to Beat box. Guess I will surprise the daughter and her friend as I drive them to school this morning.

Great workout FIM. Still, consider asking the chicky babe to clean up after your next squatarama. Will guarantee that she will give you a wide berth in the future.

If this fella could have beatboxed, I would have had more respect for him. Heck, if he had been spinning vinyl I would have had more respect for him.

As for the mamita...I'm trying to lead by example here brother. ;) Lulz. How's she ever gonna learn? Besides, after my last "interaction" with her, she's pretty much already giving me wide berth.

Though...it would be worth it...not just to see her try to lift off all the plates, but to watch her attempt to safely unfasten the doubled-up bands. ;)

[bamazav]

Though...it would be worth it...not just to see her try to lift off all the plates, but to watch her attempt to safely unfasten the doubled-up bands. ;)The picture of bands snapping off and shooting around the room just made me laugh.

[FlaIronMind]

The picture of bands snapping off and shooting around the room just made me laugh.

Either she would go shooting around the dungeon or the bands would. One of them would be sent flying.

[ironwill2008]

This was awaiting me when I got home today; let the fun begin:

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1893640x480.jpg

I've been thinking/talking about picking up some bands for the past year, but haven't pulled the trigger yet; probably need to actually do it.

[FlaIronMind]

I've been thinking/talking about picking up some bands for the past year, but haven't pulled the trigger yet; probably need to actually do it.

I put it off for a long time. Those bands that just arrived are the short versions (pictured above), as the regular ones - I learned from experience - are far too long to practically (at this point anyway) rig up for such things as SLDLs.

At any rate, I've only been using the regular ones for a couple of weeks or so. I have thoroughly enjoyed putting them to use. Should have bought them a while back.

[FlaIronMind]

http://adventuresofstephen.files.wordpress.com/2008/01/street-sign.jpg?w=300&h=200

Burpees + push-ups: 10 x 3.
Hanging knee raises - 25 x 4.
2 miles beach run; intermittent wind sprints.
30 minutes OWS.

Carditioning = complete.

[FlaIronMind]

PM dungeon session. Didn't have time on my side today either, so had to make it quick.

Total time in dungeon = 35 minutes.

Today's Session:

WU:
Run to dungeon.

Front Squat (Cross-arm grip - pink bands, singled, rigged from top of power rack):
5 x 135lbs
5 x 135lbs
5 x 185lbs
5 x 225lbs
3 x 245lbs

Deadlift:
5 x 225lbs
5 x 315lbs
5 x 405lbs
5 x 455lbs
5 x 495lbs

OH Press (Seated, behind neck - pink bands, singled):
10 x 65lbs
10 x 85lbs
6 x 95lbs
6 x 105lbs
4 x 125lbs

Close:
Run home.

[mharrislove]

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1891640x480.jpg

Once again...welcome to South Beach.

This just makes me feel, uhm, postal.




Squat (Pink bands, doubled):
5 x 185lbs
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
3 x 625lbs

Rack Pull (Pink bands, doubled):
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
3 x 635lbs

Leg Press (Pink bands, doubled + black bands, singled):
5 x 540lbs
5 x 630lbs
5 x 720lbs
5 x 810lbs
5 x 900lbs
3 x 990lbs


Just stellar stuff here...




This was awaiting me when I got home today; let the fun begin:

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1893640x480.jpg

Things just got a bit more interesting up in this thread...




Front Squat (Cross-arm grip - pink bands, singled, rigged from top of power rack):
5 x 135lbs
5 x 135lbs
5 x 185lbs
5 x 225lbs
3 x 245lbs


I would love to see the set up that you're using here; let me know if you get a chance to take a pic of this.

[FlaIronMind]

This just makes me feel, uhm, postal.

Yup. I know brother.




Just stellar stuff here...




Things just got a bit more interesting up in this thread...

Thank you my friend...and indeed they at least will be.




I would love to see the set up that you're using here; let me know if you get a chance to take a pic of this.

Frankly, this did not provide an adequate amount of tension in my book. It was more of an experiment than anything else, but a little tension was there. Just not enough. You should have seen the looks it drew...particularly from the two nancy-boys who came up next to the power rack to...wait for it...lay on the floor and do "crunches."

But I will set it up and snap a pic when I hit the dungeon later this afternoon. Assuming no shenanigans or nifty-band-stretching mamis preclude my doing so.

[ironwill2008]

Burpees + push-ups: 10 x 3.
Hanging knee raises - 25 x 4.
2 miles beach run; intermittent wind sprints.
30 minutes OWS.

Better you than me. That is all.






Total time in dungeon = 35 minutes.


You got a lot of work done in just 35 min. gj.








I'm so bumfuzzled from the pic of the dj, I still can't come up with a coherent comment about it. :(

[FlaIronMind]

Better you than me. That is all.





You got a lot of work done in just 35 min. gj.








I'm so bumfuzzled from the pic of the dj, I still can't come up with a coherent comment about it. :(

Lulz! Thank you brother. Imagine my surprise the very first time I saw him. I was going upstairs to knock the stuffing out of the heavy bag (which he perched himself next to) and...there he was. Sigh.

[FlaIronMind]

I would love to see the set up that you're using here; let me know if you get a chance to take a pic of this.

As promised, here was the set-up I used yesterday for the front squats. One caveat with today's photo-shoot - in my haste, I rigged up the left band on the incorrect handle/bar up top, so the left and right do not match up precisely. Also, I attached the bands directly behind the plates (rather than further inside the bar itself) simply to provide the greatest level of stretch, short of rigging the bands on the outside of the plates. As I said in my post above, this did not provide enough tension in my estimation and ended up, more than anything, being the proverbial sprig of parsley on the steak.

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1969640x480.jpg

Another shot, with the bands moved inwards just as a demonstration:
http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1972640x480.jpg

Since I already had the damn thing rigged up today, I decided to throw on the black bands as well to see what difference that would make.
http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1974640x480.jpg

This time, I rigged up the bands on the bar itself. This is how I left it for my sets. Felt good.
http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1975640x480.jpg

This provided a considerably nicer level of tension, though nothing earth-shattering. It was so nice, I banged out a few sets of these up to 225. As a demonstration of the level of tension, I decided to see what would happen once I removed all the plates (after I was finished with my impromptu sets). You can see the result here...
http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1977640x480.jpg
http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_1978640x480.jpg

Yep, the bar came flying off the rack and suspended in air. Again, a much nicer level of tension so if you're going to try it, I would throw on at least two sets of bands since doubling up the pinks by themselves isn't really an option - at least for a one-man operation.

[FlaIronMind]

PM dungeon session today. Thankfully the dungeon was sparsely populated this evening.

Today's session:

WU:
Run to dungeon.

Also banged out 15 front squats (5 x 135, 5 x 185, 5 x 225 - with pink and black bands) as a result of the photo-session above, but didn't include them in my spiral notebook as officially part of this session. I am simply mentioning them here because I made reference to them above.

BB Curl (WG, CG, RG SS):
10 x Oly (WG)
10 x Oly (CG)
10 x Oly (RG)
10 x 65lbs (WG)
10 x 65lbs (CG)
10 x 65lbs (RG)
10 x 85lbs (WG)
10 x 85lbs (CG)
10 x 85lbs (RG)
8 x 105lbs (WG)
8 x 105lbs (CG)
8 x 105lbs (RG)
6 x 125lbs (WG)
6 x 125lbs (CG)
6 x 125lbs (RG)

Farmer Carry:
90lb DB (R) + 90lb DB (L) x dungeon floor

Bench Press (Med. Grip, pink bands, doubled):
10 x 145lbs
10x 195lbs
8 x 245lbs
6 x 295lbs
5 x 315lbs

Farmer Carry:
90lb DB (R) + 90lb DB (L) x dungeon floor.

Bench Press (RG):
10 x 95lbs
10 x 145lbs
8 x 185lbs
8 x 215lbs
6 x 265lbs

Tricep Pushdown:
10 x 70lbs
10 x 80lbs
10 x 100lbs
8 x 115lbs

French Press (DB):
12 x 70lbs
10 x 80lbs
10 x 90lbs
8 x 100lbs

Rack Pull (short black bands):
5 x 135lbs
5 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 405lbs
3 x 495lbs
3 x 585lbs

Hammer Curl:
10 x 50lbs
10 x 60lbs
8 x 70lbs
6 x 80lbs

Close:
Run home.

[mharrislove]

Solid body of work as usual! I'm surprised you came back to those Hammer curls after the opening BB assault for biceps...whew.

The pics were much appreciated - thanks for taking the extra effort to grab those.

So, have you you worked out a rationale or method to decide when you use the bands to unload squats versus loading them when the bands are attached to the floor pins?


(PS: remind me to show you my latest A/V update when we're done talkin' "business.")

[FlaIronMind]

Solid body of work as usual! I'm surprised you came back to those Hammer curls after the opening BB assault for biceps...whew.

Thanks brother. It just felt like the right thing to do at the time. Walking past that rack of DBs, it was calling.


The pics were much appreciated - thanks for taking the extra effort to grab those.

Anytime brother.


So, have you you worked out a rationale or method to decide when you use the bands to unload squats versus loading them when the bands are attached to the floor pins?

Still developing my new-found love of using the bands for squats. Rigging from the floor pegs poses no problem. Actually, I run the bands underneath the legs of the power rack and then bring both sides of the bands up, on each side of the leg. This will prevent any law of Murphy coming into play and possibly having a band slip off a peg/pin. It also provides a nice level of tension when doubled up in that manner. It also poses no problem with respect to the bands slingshoting the Oly bar once unloaded. It remains firmly in place on the rack. Rigged from the top however, for those front squats, it's a different story and I'm still feeling those out and mentally planning/experimenting with what might be the best set up. Might consider rigging from the top for back squats too assuming I come up with something better which can still be achieved without the use of a couple extra sets of hands. Besides, I really like the tension it gives doubled up from the floor.


(PS: remind me to show you my latest A/V update when we're done talkin' "business.")

Do tell brother. Would love to see/hear about it. Hope you are ok as well post-recent kitchen (utensil?) mishap.

[FlaIronMind]

Session-free since Thursday. In a remote, secure, island location with my wife. A quick, surprise get away for her birthday. So, by default, making a mini-deload out of things, but getting in plenty of cardio. However, this establishment does have an excellent gym, with some respectable pieces of iron, so I will be hitting that early in the AM tomorrow and again on Monday morning.

Hope everyone is well.

[smharris1971]

Enjoy!! :)

[Swann74]

Session-free since Thursday. In a remote, secure, island location with my wife. A quick, surprise get away for her birthday. So, by default, making a mini-deload out of things, but getting in plenty of cardio. However, this establishment does have an excellent gym, with some respectable pieces of iron, so I will be hitting that early in the AM tomorrow and again on Monday morning.

Hope everyone is well.

As a child of the 70-80's, I am obligated to say... "You stud." :)

[FlaIronMind]

Enjoy!! :)


As a child of the 70-80's, I am obligated to say... "You stud." :)

Thank you brothers. Just got back home a bit earlier this evening. It's amazing what some time alone with the wife, on an island, being waited on hand and foot, does to reboot the ol' mainframe. I almost thought I couldn't get used to it. But, nah, I did. ;)

All that said...

I literally just paused for few moments, took my hands away from my laptop keyboard, looked in the air and tried to find the words to describe how eagerly I am awaiting to utterly and completley destroy the iron in my dungeon tomorrow.

[mharrislove]

Session-free since Thursday. In a remote, secure, island location with my wife. A quick, surprise get away for her birthday. So, by default, making a mini-deload out of things, but getting in plenty of cardio. However, this establishment does have an excellent gym, with some respectable pieces of iron, so I will be hitting that early in the AM tomorrow and again on Monday morning.

Hope everyone is well.

http://www.weirdlyodd.com/wp-content/uploads/2010/12/Penghu-Islands-Taiwan.jpg

That's great to hear, man. I'm sure you two had a great time! (How could you not?)



Also, here's the new A/V thing I was telling you about:

http://i743.photobucket.com/albums/xx71/mharrislove/misc/e2e73d80-1.jpg


While they are not top of the line (hell, top of the line is like buying a used car), they're the best that I've owned so far. I wasn't in the market, but my overachieving low end headphones finally gave out. The problem with decent low end phones is that the cost savings comes in the form of materials, so even if they perform well, they just never last.

I could blather about the dB range of the new phones, etc., but it's not necessary. What I will say is that this is the first set that I've had where you can replace the cord, the ear pads, and other parts, which should add to the longevity. The cord is heavy duty too, so that's a plus as well.

Anyway, see you back in the dungeon soon.

[FlaIronMind]

http://www.weirdlyodd.com/wp-content/uploads/2010/12/Penghu-Islands-Taiwan.jpg

That's great to hear, man. I'm sure you two had a great time! (How could you not?)



Also, here's the new A/V thing I was telling you about:

http://i743.photobucket.com/albums/xx71/mharrislove/misc/e2e73d80-1.jpg


While they are not top of the line (hell, top of the line is like buying a used car), they're the best that I've owned so far. I wasn't in the market, but my overachieving low end headphones finally gave out. The problem with decent low end phones is that the cost savings comes in the form of materials, so even if they perform well, they just never last.

I could blather about the dB range of the new phones, etc., but it's not necessary. What I will say is that this is the first set that I've had where you can replace the cord, the ear pads, and other parts, which should add to the longevity. The cord is heavy duty too, so that's a plus as well.

Anyway, see you back in the dungeon soon.

Indeed we had a great time. It was much needed, particularly after the way this year has started out.

As for your new A/V acquisition - nice brother, very nice. I had a pair of Sennheiser's similar to those, but without the awesome capabilities you mentioned, which lasted damn near an eternity. Plus a week. I loved those things. I am actually in the market for a new pair of cans much like yours, so please keep me posted as to how they do/sound/etc. Also, feel free to pass along where you picked them up, even if by way of PM.

Congrats brother. I know they'll be put to excellent use. ;)

_______________________________________________

Posting today's session momentarily...

[FlaIronMind]

Early morning dungeon session. Even though I had been absent from my dungeon for merely a handful of days, it felt much longer and I was profoundly ready to get back to things. Felt great walking in the dungeon this morning.

Today's session:

WU:
Run to dungeon.

Squat (Pink bands, doubled):
5 x 135lbs
5 x 225lbs
------------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
3 x 630lbs

Deadlift:
5 x 225lbs
5 x 315lbs
5 x 405lbs
5 x 495lbs
3 x 535lbs

Bench Press:
5 x 185lbs
5 x 225lbs
5 x 275lbs
5 x 315lbs
3 x 375lbs

Standing OH Press:
5 x 115lbs
5 x 135lbs
5 x 155lbs
5 x 185lbs
3 x 205lbs

Close:
15 minutes heavy bag (3 min. x 5)
5 minutes speed rope.
Run home.

[mharrislove]

The man is back, indeed. That workout is a thing of beauty. You did your due diligence in every lift!

[ironwill2008]

Welcome back. Good to see you wasted no time in jumping back into the deep end of the pool.

[2nd_chance]

Heavy work today brother!

[smharris1971]

Nice work in your return to the dungeon! I'm sure the short time off paid some dividends!! Have a great day, brother!

[camau71]

That is an amazing effor. Every major lift in one workout and all heavy. You are the man!

[FlaIronMind]

The man is back, indeed. That workout is a thing of beauty. You did your due diligence in every lift!


Welcome back. Good to see you wasted no time in jumping back into the deep end of the pool.


Heavy work today brother!


Nice work in your return to the dungeon! I'm sure the short time off paid some dividends!! Have a great day, brother!


That is an amazing effor. Every major lift in one workout and all heavy. You are the man!

Thank you brothers. Indeed it felt great to be back at it.

_____________________________________________

Posting today's session momentarily...

[FlaIronMind]

"I was born with the wrong sign
In the wrong house
With the wrong ascendancy
I took the wrong road
That led to the wrong tendencies
I was in the wrong place at the wrong time
For the wrong reason and the wrong rhyme
On the wrong day of the wrong week
I used the wrong method with the wrong technique

There's something wrong with me chemically
Something wrong with me inherently
The wrong mix in the wrong genes
I reached the wrong ends by the wrong means
It was the wrong plan
In the wrong hands
The wrong theory for the wrong man
The wrong eyes on the wrong prize
The wrong questions with the wrong replies

I was marching to the wrong drum
With the wrong scum
Pissing out the wrong energy
Using all the wrong lines
And the wrong signs
With the wrong intensity
I was on the wrong page of the wrong book
With the wrong rendition of the wrong look
With the wrong moon, every wrong night
With the wrong tune playing till it sounded right..."

IvfcnpJRf0Q

How great it was, when I was finally able, to walk into the dungeon this afternoon. Where at least some things were...right.

Today's Session:

WU:
Run to dungeon.

Compound Good Morning (L, R, C):
10 x 95lbs (L)
10 x 95lbs (R)
10 x 95lbs (C)
10 x 135lbs (L)
10 x 135lbs (R)
10 x 135lbs (C)
10 x 185lbs (L)
10 x 185lbs (R)
10 x 185lbs (C)

Rack Pull (Pink bands, doubled):
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
3 x 635lbs

Behind Back BB Shrug (Pink bands, doubled):
10 x 95lbs
10 x 135lbs
10 x 185lbs
8 x 225lbs
5 x 255lbs

Upright BB Row (Pink bands, singled, Reverse/rigged from top of power rack):
10 x 135lbs
10 x 155lbs
8 x 185lbs
5 x 205lbs
5 x 225lbs

Leg Press (Pink bands, doubled + black bands, singled):
10 x 540lbs
10 x 630lbs
10 x 720lbs
10 x 810lbs
8 x 900lbs
8 x 990lbs

Leg Extension + Speed Rope:
10 x 150lbs
90 seconds speed rope
10 x 190lbs
90 seconds speed rope
10 x 230lbs
90 seconds speed rope
10 x 270lbs
90 seconds speed rope
10 x 290lbs (Entire stack)
90 seconds speed rope

Seated Cable Row (V-Grip):
8 x 120lbs
8 x 160lbs
8 x 200lbs
8 x 250lbs
5 x 280lbs (Entire stack of 260lbs + 20lb DB thrown on top)

Pull Down (Dual-Pulley, WG):
8 x 50lbs
8 x 70lbs
5 x 90lbs
3 x 110lbs
3 x 110lbs

Close:
Run home.

Happy Hump Day my friends.

[FlaIronMind]

Prepping for yet another crazy weekend. This weekend brings to Miami/Miami Beach the Ultra Music Festival (f/k/a the Winter Music Conference). You can spot those in attendance from a mile away - colorful costumes/"outfits" and, no lie, "adults" (men and women alike) walking around and driving with pacifiers in their mouth. Um, ok. 1991 called - the "rave" ended, everyone already raised their hands up for Detroit, the spice no longer flows and James Brown really is dead. Anyway, this should be a real hoot. Let the insanity begin.

On top of it all, got a call this morning - a good friend of the family lost her husband last night. Dropped dead of a heart attack. Leaves behind his wife and four children. He was truly a good man and always willing to give you anything he had. He will be missed indeed. Have the wake/viewing tonight. Prayers, good thoughts and positivity requested for his family. Thanks.

In any case, the dungeon time this afternoon was a much needed time of respite, even if I had to make it quick. Everything else shrinked to nothingness and it was me, some frou-frou lighting (as most of you know) and stacks of iron. One of us was gonna bend. I guarantee it was not gonna be me.

Today's session:

WU:
Run to dungeon.

Squat (Pink bands, doubled):
10 x 135lbs
10 x 225lbs
-------------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
5 x 635lbs

Deadlift:
5 x 245lbs
5 x 335lbs
5 x 425lbs
5 x 515lbs
5 x 535lbs

Power Clean To OH Press:
5 x 135lbs
5 x 135lbs
5 x 185lbs
5 x 195lbs
5 x 215lbs

BB Shrug (Black bands, doubled):
5 x 185lbs
5 x 185lbs
5 x 225lbs
5 x 225lbs
5 x 315lbs

Farmer Carry:
95lb DB (R) + 95lb DB (L) x dungeon floor.

Bench Press (Pink bands, doubled):
5 x 185lbs
5 x 225lbs
5 x 275lbs
5 x 315lbs
5 x 365lbs

Farmer Carry:
95lb DB (R) + 95lb DB (L) x dungeon floor.

Close:
Run home.

Total time in dungeon - just under 40 minutes.

Have a good weekend folks.

[FlaIronMind]

A nancy-boy, mostly arm/shoulder, session early this AM.

Today's Session:

WU:
Run to dungeon.

Bench Press (RG) (Black bands, doubled):
5 x 95lbs
5 x 115lbs
5 x 145lbs
5 x 185lbs
5 x 215lbs

DB Curl to Arnolds:
15 x 35lbs
10 x 40lbs
10 x 45lbs
10 x 50lbs

Arnolds:
5 x 55lbs
5 x 65lbs
5 x 75lbs
5 x 85lbs
5 x 90lbs

DB Crossover (Flat bench):
10 x 20lbs
10 x 20lbs
10 x 30lbs
10 x 30lbs
10 x 35lbs

BB Curl (RG + CG SS):
10 x Oly (RG)
10 x Oly (CG)
10 x 65lbs (RG)
10 x 65lbs (CG)
10 x 85lbs (RG)
10 x 85lbs (CG)
8 x 115lbs (RG)
8 x 115lbs (CG)
5 x 120lbs (RG)
5 x 120lbs (CG)

BB Standing OH Press (Behind neck):
7 x 95lbs
7 x 115lbs
7 x 135lbs
7 x 155lbs
7 x 185lbs

BB Upright Row:
10 x 95lbs
10 x 115lbs
8 x 135lbs
8 x 155lbs
5 x 195lbs
5 x 225lbs

BB Raise:
10 x Oly
10 x Oly
10 x 65lbs
10 x 65lbs
8 x 85lbs
8 x 85lbs

Rack Pull (Racked below knee) (Black bands, doubled):
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 545lbs
5 x 565lbs

MTS Hammer Strength Row:
15 x 70lbs
10 x 100lbs
7 x 130lbs

MTS Hammer Strength Shoulder Press:
10 x 70lbs
10 x 100lbs
7 x 130lbs

Ped Deck:
10 x 115lbs
10 x 150lbs
10 x 190lbs
8 x 220lbs

Close:
Beach run home.

Had a WTF Moment (Registered, Trademark MHL Enterprises, LLC.) while in the dungeon of the relatively ok, somewhat tolerable genus. Initially anyway. It later just devolved into your general, run-of-the-mill WTF shenanigans.

Was in between sets of those rack pulls when this Johnny-Come-Lately fella, who no doubt was at The Blue Oyster Bar last night, comes/skips up to me, holding his phone in one hand that was open to some browser page, and he asks me:

"Pardon me, do you know where the deadlift bar in this gym is located?"

Seeing that this guy had come up to me and was speaking, I had begrudgingly removed one of my earbuds, but the eardrum-crushing riffs of the death metal assault was too great to leave one earbud in, so I had to remove both.

"What was that?," I ask. Fairly certain I heard him correctly, but frankly not sure just what in the hell this mook was asking me.

"Do you know where this gym keeps its deadlift bar?"

I has a to smilez, but then thought maybe, just maybe this fella was seeking out a hex bar or something a la our very own David/2ndchance.

"What are you looking for, just a standard Oly bar?..what's that you have there?" (Motioning to his smartphone.)

He shows it and it was a webpage/manual on how to deadlift.

I tell myself, that at least he's in there trying and not making a jackass out of himself. Yet anyway.

I explain to him he can just grab any Oly bar he sees that is not in use, and quickly point him towards the best areas of the dungeon (i.e., least populated). I try not to even imagine his form with his clearly new-found exercise du jour.

He thanks me and is off.

I finish up my rack pulls and am walking towards another area of the dungeon.

I see that fella.

He's with an "old friend" of mine...the lil' mami who likes to use the power rack to stretch with her bands and hates to clean up after herself. She's watching him. He's holding on to the power rack with both hands, one over the other, standing inside the power rack and...wait for it...bending his knee, i.e., raising his foot towards his ass. Then, while still holding on to the power rack with both hands, breaks out into this Jennifer Beals, Michael Sembello foot movement, rapid fire. He really was a maniac, maniac on the floor. But without the total hotness of Jennifer Beals. Obviously.

Sigh.

Just when I thought, however fleeting, that someone in the dungeon was actually there to lift something.

Now, back to the insanity of the Ultra Music Festival nonsense.

Have a good weekend my friends.

[mharrislove]

Man, you've been productive over the past few days! Vacation is definitely over!

Nice work, my friend...the variants of OHP in here are all good, and the squatting is bone crushing per the standard.

It was great to see that DL progression posted; I don't recall seeing them too much in here. SLDLs for sure, but not straight up DLs, change of pace this week?

Anyway, you guys have your share of music "festivals" down there, don't you? Call me when some actual musicians are heading up a festival! James Brown is dead, indeed. But apparently, Michael Sembello is alive and kicking (LOL). That Ed Coen to Jennifer Beals transformation was a bit much to take as my early morning read, so I can only imagine what it was like to witness it in real time.

Finally, my thoughts are with you concerning the sudden and unexpected loss of your friend. Yet another reminder to live a life worth living right here and now...

[FlaIronMind]

Man, you've been productive over the past few days! Vacation is definitely over!

Nice work, my friend...the variants of OHP in here are all good, and the squatting is bone crushing per the standard.

It was great to see that DL progression posted; I don't recall seeing them too much in here. SLDLs for sure, but not straight up DLs, change of pace this week?

Anyway, you guys have your share of music "festivals" down there, don't you? Call me when some actual musicians are heading up a festival! James Brown is dead, indeed. But apparently, Michael Sembello is alive and kicking (LOL). That Ed Coen to Jennifer Beals transformation was a bit much to take as my early morning read, so I can only imagine what it was like to witness it in real time.

Finally, my thoughts are with you concerning the sudden and unexpected loss of your friend. Yet another reminder to live a life worth living right here and now...

Many thanks brother. As for the deads, well, I guess they say "variety is the spice of life." Just mixing things up a bit from the standard SLDL, Jeffs, etc. And yes, the Flashdance fiasco was indeed a sight to behold.

Thanks again my friend.

_______________________________

Posting today's session momentarily.

[soupstock]

Nice workouts and diet! :)

haha this

[FlaIronMind]

Abbreviated dungeon session this morning, by necessity. 0430 session. Was out of the dungeon at precisely 0502. No muss, no fuss. Just in, banged it out, slapped on more iron, moved on and left.

Today's Session:

WU:
Run to dungeon.

Squat:
5 x 135lbs
5 x 225lbs
----------
5 x 345lbs
5 x 425lbs
5 x 515lbs
5 x 605lbs
3 x 645lbs

DL:
5 x 225lbs
5 x 315lbs
5 x 405lbs
5 x 495lbs
3 x 535lbs

Leg Press:
5 x 630lbs
5 x 720lbs
5 x 810lbs
5 x 900lbs
5 x 990lbs

Close:
Run home.

[-=FLEX=-]

hey, what's going on this thr.......

oh lawd!!!!!!!!!!!!!!!!

[Swann74]

Once again, my mind is blown. It is amazing enough to see the tonnage being moved in here, then to see that it was done in 32 minutes... very impressive my friend!

[-=FLEX=-]

Once again, my mind is blown. It is amazing enough to see the tonnage being moved in here, then to see that it was done in 32 minutes... very impressive my friend!

Yeah, and then he RUNS home.

I'd be calling the wahhhhmbulance for a stretcher.

[mharrislove]

No muss, no fuss. Just in, banged it out, slapped on more iron, moved on and left...



Damn. I guess that says it all.

[FlaIronMind]

hey, what's going on this thr.......

oh lawd!!!!!!!!!!!!!!!!


Once again, my mind is blown. It is amazing enough to see the tonnage being moved in here, then to see that it was done in 32 minutes... very impressive my friend!


Yeah, and then he RUNS home.

I'd be calling the wahhhhmbulance for a stretcher.


Damn. I guess that says it all.

Thank you brothers.

Posting today's session momentarily...

[FlaIronMind]

Conditioning day. Has been a bit chaotic the last couple of days, so today's carditioning session actually felt good.

Today's session:

5k beach run w/ weighted (30lb) ruck sack. Total time = 23:47. This really got the heart-rate cranking and felt great in the nearly-refunded-breakfast kind of way.

Hanging knee raises - 25 x 4.

Followed up with stair-climb up to crib - 40 flights, then back down, then back up. Kept weighted ruck sack on throughout. Didn't time that though, but anything other than times broken down into up vs. down would have not been worth much as I flew down (naturally). I simply didn't want to take the time to keep time both up and down, so I ditched it altogether.

Coolstorybro.jpg moment happened last night. Went with my wife to my trusted chiropractor. I was sitting on his examination bench as he was starting his treatment of me and, as he was standing behind me, he asked my wife,

"Is it just me or his back getting massive?"

Then to me,

"I'm going to have to get a wider bench for you."

Feelssodamngoodman.jpg

[Swann74]

Coolstorybro.jpg moment happened last night. Went with my wife to my trusted chiropractor. I was sitting on his examination bench as he was starting his treatment of me and, as he was standing behind me, he asked my wife,

"Is it just me or his back getting massive?"

Then to me,

"I'm going to have to get a wider bench for you."

Feelssodamngoodman.jpg

:D Too cool.

[FlaIronMind]

:D Too cool.

Thanks brother. :)

Posting today's session momentarily.

[FlaIronMind]

A nancy-boy, light day today.

Today found me in a dungeon, but not my dungeon. This was a somewhat limited dungeon in fact. Perhaps a dungeon-to-be and/or dungeon-in-training is a better description than outright "dungeon." It's just not there yet. But it's was trying and it was something. More importantly, what I lacked in customary poundage, I tried to make up for in reppage and sheer exhaustion-based sets.

Today's session:

Compound Good Morning (L, R, C):
10 x 95lbs (L)
10 x 95lbs (R)
10 x 95lbs (C)
10 x 145lbs (L)
10 x 145lbs (R)
10 x 145lbs (C)
8 x 195lbs (L)
8 x 195lbs (R)
8 x 195lbs (C)

Squat:
10 x 145lbs
10 x 145lbs
10 x 195lbs
10 x 195lbs
8 x 245lbs
8 x 245lbs
6 x 295lbs
6 x 295lbs
8 x 245lbs
10 x 195lbs
10 x 145lbs

Jeff Lift:
10 x 145lbs
10 x 145lbs
10 x 195lbs
10 x 195lbs
10 x 245lbs
8 x 295lbs
8 x 245lbs
10 x 195lbs

Upright Row + Bent-Over Row + BB Shrug SS:
10 x 95lbs (UR)
10 x 95lbs (BOR)
10 x 95lbs (BBS)
10 x 145lbs (UR)
10 x 145lbs (BOR)
10 x 145lbs (BBS)
10 x 195lbs (UR)
10 x 195lbs (BOR)
10 x 195lbs (BBS)
8 x 245lbs (UR)
8 x 245lbs (BOR)
8 x 245lbs (BBS)

Bench Press (WG/CG/RG/MG) + Seated OH Press (Behind neck) SS:
10 x 95lbs (WG)
10 x 95lbs (CG)
10 x 95lbs (RG)
10 x 95lbs (MG)
10 x 95lbs (BNOHP)
10 x 145lbs (WG)
10 x 145lbs (CG)
10 x 145lbs (RG)
10 x 145lbs (MG)
8 x 145lbs (BNOHP)
8 x 195lbs (WG)
8 x 195lbs (CG)
8 x 195lbs (RG)
8 x 195lbs (MG)
6 x 195lbs (BNOHP)
Someone else asked to use the seated OH press at this point, so since I was changing stations, going back and forth, I ditched the OHs from this point forward. Right shoulder was squawking a bit with them anyway with that last set.
5 x 245lbs (WG)
5 x 245lbs (CG)
5 x 245lbs (RG)
5 x 245lbs (MG)
5 x 295lbs (WG)
5 x 295lbs (CG)
5 x 295lbs (RG)
5 x 295lbs (MG)

Happy Friday my friends. Have a great weekend.

[bamazav]

Guess this all goes to show that a dungeon is not a dungeon.

May not have had the poundage, but you sure had the volume. I am tired just from reading.

Good job Marine!

[mharrislove]

Feelssodamngoodman.jpg


I can just imagine...


http://goldenmuscles.com/wp-content/uploads/2010/07/Dorian_Yates_photo1991.jpg

[FlaIronMind]

Guess this all goes to show that a dungeon is not a dungeon.

May not have had the poundage, but you sure had the volume. I am tired just from reading.

Good job Marine!

Thank you brother. And yep, just like the old song "a house is not a home," the same is true for dungeons.


I can just imagine...


http://goldenmuscles.com/wp-content/uploads/2010/07/Dorian_Yates_photo1991.jpg

Not quite at the level of Mr. Yates, but it still felt good.

[FlaIronMind]

Afternoon dungeon session.

Today's session:

WU:
Run to dungeon.
Pull-up - BW x 5 (x 5).
Burpees + push-up - 10 x 3.

Rack Pull (Racked below knee, black bands, doubled):
10 x 135lbs
10 x 225lbs
-----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
4 x 585lbs
3 x 645lbs
2 x 665lbs

Front Squat (Cross-grip, pink + black bands, singled, reverse/rigged from top):
10 x 135lbs
10 x 185lbs
6 x 205lbs
6 x 225lbs
5 x 245lbs
3 x 275lbs
3 x 275lbs
I don't know when it happened, but at some point during the time that I was breaking down this set-up/rigging and unplating the bar, something happened such that I busted open 3/4 of the knuckles of the fingers on my right hand. I didn't feel this happen, nor do I know what caused it, but it bled like a mo-fo - I mean it would not stop - and I had to get a handful of band-aids from the front desk to continue this session without upsetting the muckity-mucks and ne'er do wells of the dungeon. The gods of dungeon irony being what they are, a certain song - a portion of the lyrics to which are quoted in this post's title above - was playing on my mp3 player. Fitting. So, an event that would ordinarily go unmentioned in this journal, gets mentioned. Simply because of the what-are-the-odds? factor of it all.

Farmer Carry:
45lb plate (L) + 45lb plate (R) x dungeon floor.
65lb DB (L) + 65lb DB (R) x dungeon floor.
75lb DB (L) + 75lb DB (R) x dungeon floor.
85lb DB (L) + 85lb DB (R) x dungeon floor.
95lb DB (L) + 95lb DB (R) x dungeon floor.

DB cross-over (flat bench):
10 x 25lbs
10 x 30lbs
10 x 35lbs
8 x 40lbs
5 x 45lbs

Tricep pushdown (rope):
10 x 77.5lbs
10 x 92.5lbs
8 x 107.5lbs
8 x 122.5lbs
8 x 122.5lbs

BB Curl (MG + RG SS):
10 x 65lbs (MG)
10 x 65lbs (RG)
10 x 85lbs (MG)
10 x 85lbs (RG)
8 x 105lbs (MG)
8 x 105lbs (RG)
5 x 125lbs MG)
5 x 125lbs (RG)

DB Flyes:
10 x 20lbs
10 x 20lbs
10 x 25lbs
10 x 25lbs
8 x 30lbs
8 x 30lbs
5 x 35lbs
5 x 35lbs

Close:
Run home. In monsoon/pouring rain. Fun = uh huh, sure.

WTF Moment (Registered, Trademark MHL Enterprises, LLC.):

This actually didn't happen in the dungeon. But it involved some aspect of "training," so it bore mention. Early this morning I was up, it was beautiful, so I headed out on the bike to the grocery store to grab a few things. Passed by a local dog park. I repeat...dog park. I see these two mooks who we'll just call (1) Stupid Is and (2) Stupid Does. They were on the grass. "Spider-Walking." Backwards. In a dog park.

http://homefixated.com/wp-content/uploads/2011/04/poop-on-grass.jpg

[HippieChick]

Still just WOW

[Swann74]

Still just WOW

This sums it up nicely.

[FlaIronMind]

Still just WOW

Thanks HC. And good to see you again. It's been a while. Even if you caught me on a relatively light day. ;)

Hope all is well with you my friend.


This sums it up nicely.

Thanks brother.

[ironwill2008]

Front Squat (Cross-grip, pink + black bands, singled, reverse/rigged from top):
10 x 135lbs
10 x 185lbs
6 x 205lbs
6 x 225lbs
5 x 245lbs
3 x 275lbs
3 x 275lbs

Too bad about teh nukklez, but you got the job done anyway.









WTF Moment (Registered, Trademark MHL Enterprises, LLC.):

They were on the grass. "Spider-Walking." Backwards. In a dog park.


*facepalm.jpeg*

Better them than us.









http://goldenmuscles.com/wp-content/uploads/2010/07/Dorian_Yates_photo1991.jpg

Guy was from another planet.

My wife and I sat directly behind Yates and his wife at the Finals at the '97 Arnold. He's the widest human being I've ever seen in-person.

[FlaIronMind]

Too bad about teh nukklez, but you got the job done anyway.

Thanks brother.


*facepalm.jpeg*

Better them than us.

Oh come on now, would it ever really have been one of us? ;) :D


Guy was from another planet.

QFT. For sure.

[mharrislove]

Great work on the front squats and tremendous pulls in the rack. Sorry about the hand, though. I hope that it heals up quickly despite the trouble it gave you in the dungeon.

As far as the spidermen go, remind me to send you a few extra applications for the 2012 Darwin awards; those are two dudes that we will not miss if misfortune befalls them...

[FlaIronMind]

Great work on the front squats and tremendous pulls in the rack. Sorry about the hand, though. I hope that it heals up quickly despite the trouble it gave you in the dungeon.

As far as the spidermen go, remind me to send you a few extra applications for the 2012 Darwin awards; those are two dudes that we will not miss if misfortune befalls them...

Thank you brother. Knuckles are damn near healed up. Thanks in part to some carditioning yesterday which consisted of being in the ocean. Ah, good ol' salt water.

And thanks for the offer to send the applications. God forbid they only allow one entry per household; I'd be at a loss as to which one to choose. ;)

____________________

Posting today's session momentarily...

[FlaIronMind]

Yesterday's session:

Carditioning. 60 minutes OWS combined with intermittent OWR. Felt great.

Today's session:

Early morning dungeon session. Opened the place up at 0400. Not another soul there except for one lone dungeon staff member. Home sweet home.

WU:
Beach run to dungeon.

Squat:
5 x 225lbs
5 x 315lbs
----------
5 x 425lbs
5 x 515lbs
5 x 585lbs
5 x 635lbs
3 x 655lbs (Probably a PB.)

SLDL:
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 545lbs
3 x 565lbs

Powerclean to OH press + Bent-Over BB Row SS:
7 x 135lbs (PCOHP)
7 x 135lbs (BOBBR)
7 x 155lbs (PCOHP)
7 x 155lbs (BOBBR)
7 x 195lbs (PCOHP)
7 x 195lbs (BOBBR)
5 x 215lbs (PCOHP)
5 x 215lbs (BOBBR)

BB Shrug (Black bands, doubled):
10 x 185lbs
10 x 225lbs
10 x 275lbs
8 x 315lbs
6 x 335lbs

Farmer Carry:
100lb DB (L) + 100lb DB (R) x dungeon floor.

Bench Press (MG, black bands, doubled):
10 x 135lbs
10 x 185lbs
8 x 225lbs
5 x 275lbs
5 x 315lbs
3 x 335lbs

Farmer Carry:
100lb DB (L) + 100lb DB (R) x dungeon floor.

Close:
15 minutes on heavy bag (3 min. x 5).
Beach run home.

[bamazav]

I look at this Dungeon session and all I can say is

OMG
http://static3.itsuxtobefat.com/uploads/omg.jpg

[FlaIronMind]

I look at this Dungeon session and all I can say is

OMG

Thanks brother.

[smharris1971]

Still just WOW

Everytime I come in here, this is my exact thought!!

[Swann74]

Congrats on the probably PB my friend! Your numbers would be inspiring if they maintained where they are. The fact that you are still racking up PB's at the rate you are is simply incredible!


Oh, and enjoyed seeing the Power Cleans here. ;)

[FlaIronMind]

Everytime I come in here, this is my exact thought!!

Thanks my friend.


Congrats on the probably PB my friend! Your numbers would be inspiring if they maintained where they are. The fact that you are still racking up PB's at the rate you are is simply incredible!


Oh, and enjoyed seeing the Power Cleans here. ;)

Thank you brother. The power cleans, particularly to OH press, are a long-time favorite of mine...even moreso when combined with the bent-over BB rows. That SS never fails to totally kick my rear.

_______________________________

Posting today's session momentarily...

[FlaIronMind]

"...with its wars, disease and brutality.
You with your innocence and grace,
restore some pride and dignity
to a world in decline.
Welcome to a special place,
and our heart of stone that's cold and grey.
You with your angel face,
keep the despair at bay, send it away."

tATsyibc3ik

Another early morning (0430) dungeon session...on a morning bereft of just about everything other than me, myself and I...and tons of iron waiting to be moved. Not even another soul on the street on the run to the dungeon. Dark and alone. Suits me just fine.

Today's session:

WU:
Run to dungeon.

Jefferson Lift:
10 x 135lbs
10 x 225lbs
-----------
5 x 315lbs
5 x 365lbs
5 x 405lbs
5 x 455lbs
5 x 495lbs

T-Bar Row:
10 x 90lbs
10 x 135lbs
8 x 180lbs
5 x 225lbs
5 x 270lbs

Seated Cable Row:
10 x 100lbs
10 x 140lbs
10 x 180lbs
8 x 220lbs
8 x 260lbs

BB Shrug + Behind Back BB Shrug:
10 x 135lbs (S)
10 x 135lbs (BBS)
10 x 225lbs (S)
10 x 225lbs (BBS)
8 x 275lbs (S)
8 x 275lbs (BBS)
5 x 315lbs (S)
5 x 315lbs (BBS)
5 x 365lbs (S)
5 x 365lbs (BBS)

Flyes:
10 x 25lbs
10 x 25lbs
10 x 30lbs
10 x 30lbs
8 x 35lbs
8 x 35lbs

Standing OH Press (Behind Neck):
10 x 115lbs
10 x 135lbs
8 x 175lbs
5 x 195lbs
5 x 205lbs

Close:
Run home.

[HoustonTXMuscle]

Finished reading thru yesterday and todays workout and looking at all the volume, all I can say is: "I think WOW is an understatement!!!"

[FlaIronMind]

Finished reading thru yesterday and todays workout and looking at all the volume, all I can say is: "I think WOW is an understatement!!!"

Thank you sir.

[camau71]

Hey brother, props on the Jeffersons and behind the neck presses! That's money....

[FlaIronMind]

Hey brother, props on the Jeffersons and behind the neck presses! That's money....

Thanks brother. ;)

qhmcJ7Zg5ko

[2nd_chance]

Those Jeffs make me hang my head in shame :o

Great job brother!

[FlaIronMind]

Those Jeffs make me hang my head in shame :o

Great job brother!

Incredibly high praise from you brother. Many thanks David.

[2nd_chance]

March 2011
Squats:
10 x Oly (WU)
5 x 135lbs (WU)
5 x 225lbs
5 x 275lbs
5 x 295lbs
5 x 315lbs
5 x 335lbs
5 x 345lbs
Do you realize you have added 300# to your squat in one year?!?! :eek:

[FlaIronMind]

Do you realize you have added 300# to your squat in one year?!?! :eek:

:D I do now. But, I also remember when squatting 345# was a huge milestone for me - one I had reached after much work and where 135# had damn near been a max for me. God bless perseverance and consistency. ;)

[mharrislove]

"...with its wars, disease and brutality.
You with your innocence and grace,
restore some pride and dignity
to a world in decline.
Welcome to a special place,
and our heart of stone that's cold and grey.
You with your angel face,
keep the despair at bay, send it away."



Good stuff; I've been playing them this week, too.



Jefferson Lift:
10 x 135lbs
10 x 225lbs
-----------
5 x 315lbs
5 x 365lbs
5 x 405lbs
5 x 455lbs
5 x 495lbs


Those Jeffs make me hang my head in shame :o


fuuuuuuuuuuuuuuuuuu...........



BB Shrug + Behind Back BB Shrug:
10 x 135lbs (S)
10 x 135lbs (BBS)
10 x 225lbs (S)
10 x 225lbs (BBS)
8 x 275lbs (S)
8 x 275lbs (BBS)
5 x 315lbs (S)
5 x 315lbs (BBS)
5 x 365lbs (S)
5 x 365lbs (BBS)

Nice combo!


Do you realize you have added 300# to your squat in one year?!?! :eek:

Mind = Obliterated...

[FlaIronMind]

Good stuff; I've been playing them this week, too.

Awesome. They are damn near perfection in my book.



fuuuuuuuuuuuuuuuuuu...........

Thanks brother.


Nice combo!

Just did BB shrugs with some bands yesterday, but in doing the behind-backs today, it just felt like the right thing to do. I liked 'em.


Mind = Obliterated...

Many thanks brother.

[ArchAngel'73]

I stumbled across your journal and figured I'd drop in.
Was not prepared for the hyooge numbers you're tossing up!
:eek:
You have lifts I am only going to dream of!

Glad I repped you by "accident", your work is awesome.

[FlaIronMind]

I stumbled across your journal and figured I'd drop in.
Was not prepared for the hyooge numbers you're tossing up!
:eek:
You have lifts I am only going to dream of!

Glad I repped you by "accident", your work is awesome.

Lulz. Thank you bro. Much appreciated.

____________________________________

Posting today's session momentarily...

[FlaIronMind]

Abbreviated afternoon session. Had to make like a hockey player and get the puck outta the dungeon quickly today as the Marlins' season opener at home, in the new park, takes place tonight and will be there.

Total time in dungeon - 27 minutes.

Today's session:

WU:
Run to dungeon.

Leg Press (w/ pink bands, doubled + black bands, singled) + Crunches:
10 x 630lbs
50 crunches
10 x 720lbs
50 crunches
8 x 810lbs
50 crunches
6 x 900lbs
50 crunches
6 x 990lbs
50 crunches

Leg Extension + Speed Rope:
10 x 130lbs
60 seconds speed rope
10 x 170lbs
60 seconds speed rope
10 x 210lbs
60 seconds speed rope
8 x 250lbs
60 seconds speed rope
8 x 290lbs
60 seconds speed rope

Lying Leg Curl:
10 x 80lbs
10 x 110lbs
10 x 125lbs
8 x 140lbs
8 x 155lbs

Close:
Run home.

Happy Hump Day my friends.

[FlaIronMind]

ni4iti0GRKg

Another no-sleeper last night. Par for the course. Too many such things did (re)appear and eventually did fade away, momentarily. Would be so happy to find the "delete" button. But no such luck. Up at 0230 and started fixing some breakfast, percolating some joe and getting ready to open up the dungeon. At 0400 I was there. Alone.

Today's session:

WU:
Beach run to dungeon. The long way.

Squat:
10 x 225lbs
10 x 315lbs
-------------
Place on pink bands, doubled.
5 x 405lbs
5 x 495lbs
5 x 585lbs
5 x 655lbs

SLDL:
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 545lbs

BB Lunge:
5 x 135lbs
----------
5 x 155lbs
5 x 175lbs
5 x 195lbs
5 x 225lbs

Rack Pull (Pink bands, doubled):
5 x 315lbs
----------
5 x 405lbs
5 x 495lbs
5 x 585lbs
3 x 675lbs

Hack Press (Calves only):
10 x 360lbs
-----------
10 x 450lbs
10 x 540lbs
10 x 630lbs

Farmer Carry:
90lb DB (R) + 90lb DB (L) x dungeon floor.

Bench Press (MG, pink bands, doubled):
5 x 185lbs
----------
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 365lbs

Farmer Carry:
90lb DB (R) + 90lb DB (L) x dungeon floor.

Close:
Walk home.

Happy Friday my friends. Have a wonderful weekend.

[HippieChick]

Everytime I come in here, this is my exact thought!!

I noticed a few people share my opinion about your workouts ... My eyeballs pop every time I read the numbers ... It's FAR-OUT!! :D

Enjoy the weekend

[cmoore]

Nice work! (Sub'd)

[camau71]

ni4iti0GRKg

Another no-sleeper last night. Par for the course. Too many such things did (re)appear and eventually did fade away, momentarily. Would be so happy to find the "delete" button. But no such luck. Up at 0230 and started fixing some breakfast, percolating some joe and getting ready to open up the dungeon. At 0400 I was there. Alone.

Today's session:

WU:
Beach run to dungeon. The long way.

Squat:
10 x 225lbs
10 x 315lbs
-------------
Place on pink bands, doubled.
5 x 405lbs
5 x 495lbs
5 x 585lbs
5 x 655lbs

SLDL:
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 545lbs

BB Lunge:
5 x 135lbs
----------
5 x 155lbs
5 x 175lbs
5 x 195lbs
5 x 225lbs

Rack Pull (Pink bands, doubled):
5 x 315lbs
----------
5 x 405lbs
5 x 495lbs
5 x 585lbs
3 x 675lbs

Hack Press (Calves only):
10 x 360lbs
-----------
10 x 450lbs
10 x 540lbs
10 x 630lbs

Farmer Carry:
90lb DB (R) + 90lb DB (L) x dungeon floor.

Bench Press (MG, pink bands, doubled):
5 x 185lbs
----------
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 365lbs

Farmer Carry:
90lb DB (R) + 90lb DB (L) x dungeon floor.

Close:
Walk home.

Happy Friday my friends. Have a wonderful weekend.

Nice work today (as usual), especially considering no sleep. Good weekend to you as well my brother.

[FlaIronMind]

I noticed a few people share my opinion about your workouts ... My eyeballs pop every time I read the numbers ... It's FAR-OUT!! :D

Enjoy the weekend

Thank you HC. You as well.


Nice work! (Sub'd)

Thank you brother.


Nice work today (as usual), especially considering no sleep. Good weekend to you as well my brother.

Many thanks bro.

[HoustonTXMuscle]

......Another no-sleeper last night. Par for the course. Too many such things did (re)appear and eventually did fade away, momentarily. Would be so happy to find the "delete" button. But no such luck. Up at 0230 and started fixing some breakfast, percolating some joe and getting ready to open up the dungeon. At 0400 I was there. Alone......

Can really identify sleepless nights and often hitting the gym. Only bad aspect is that the morning crew hasn't arrived and everything a nightmare of a mess. Despite that minor annoyance, it's great to feel as if you own the entire place. Agree totally with what others have said about your #'s. You have a great weekend and Happy Easter too.

[FlaIronMind]

Can really identify sleepless nights and often hitting the gym. Only bad aspect is that the morning crew hasn't arrived and everything a nightmare of a mess. Despite that minor annoyance, it's great to feel as if you own the entire place. Agree totally with what others have said about your #'s. You have a great weekend and Happy Easter too.

Thank you sir.

___________________

Posting today's session momentarily.

[FlaIronMind]

Today was a scheduled rest day, but the weather took a turn this afternoon so rather than be out on the boat, I headed to the dungeon for some nancy boy arm work. Kept weight light today, but also kept things slow, fluid with MMC at 100%.

Today's session:

The "I'm-only-setting-this-BB-down-to-change-grip-and-add-more-weight" SS; a jambalaya concoction of a SS, consisting of:

BB Curl (WG, CG, RG) + Behind Back Wrist Curl + BB French Press + Upright Row:
10 x Oly (WG)
10 x Oly (CG)
10 x Oly (RG)
10 x Oly (BBWC)
10 x Oly (BBFP)
10 x Oly (UR)
---------------
10 x 65lbs (WG)
10 x 65lbs (CG)
10 x 65lbs (RG)
10 x 65lbs (BBWC)
10 x 65lbs (BBFP)
10 x 65lbs (UR)
8 x 85lbs (WG)
8 x 85lbs (CG)
8 x 85lbs (RG)
8 x 85lbs (BBWC)
8 x 85lbs (BBFP)
8 x 95lbs (WG)
8 x 95lbs (CG)
8 x 95lbs (RG)
8 x 95lbs (BBWC)
8 x 95lbs (BBFP)
6 x 115lbs (WG)
6 x 115lbs (CG)
6 x 115lbs (RG)
6 x 115lbs (BBWC)
6 x 115lbs (BBFP)

RG Bench Press:
10 x 115lbs
10 x 135lbs
8 x 185lbs
8 x 205lbs
6 x 225lbs

Seated OH Press (Behind neck, pink bands, singled):
10 x 65lbs
10 x 85lbs
8 x 95lbs
6 x 115lbs
4 x 135lbs

DB Crossover (Supine, flat bench):
10 x 20lbs
10 x 20lbs
10 x 25lbs
10 x 25lbs
10 x 30lbs

Hammer Curls:
10 x 40lbs
10 x 50lbs
8 x 60lbs
8 x 70lbs
5 x 80lbs

The "thank-you-David/2ndchance-I-wouldn't-have-thought-to-come-up-with-this-without-you-and-am-indebted-to-you-for-the-inspiration" set of:

Arnolds (Standing):
15 x 30lbs (Just testing the waters here with these.)
10 x 42.5lbs
8 x 55lbs
8 x 65lbs
6 x 75lbs (These felt just right - i.e, by the time this set rolled around, form had settled down and stability, movement, etc. was fully in check - even though I was damn near close to going as heavy as I could by this stage of the game today. But these are worlds apart from doing them seated (and I had to remind myself that I wasn't going to be going as heavy as when I do these seated. But these resulted in an entirely different (read - better) pump than I've ever had from doing them seated. Again, thank you David my brother, I loved these.)
6 x 75lbs

Hope everyone is having a great weekend and Happy Easter.

[cmoore]

Rockin it!

[mharrislove]

Leg Press (w/ pink bands, doubled + black bands, singled) + Crunches:
10 x 630lbs
50 crunches
10 x 720lbs
50 crunches
8 x 810lbs
50 crunches
6 x 900lbs
50 crunches
6 x 990lbs
50 crunches


Great work, here. So, how did the band use go here? I don't do leg presses, so I can only imagine the effect.



Today was a scheduled rest day...

Hammer Curls:
10 x 40lbs
10 x 50lbs
8 x 60lbs
8 x 70lbs
5 x 80lbs


That's a helluva' top set for "rest day" training!



The "thank-you-David/2ndchance-I-wouldn't-have-thought-to-come-up-with-this-without-you-and-am-indebted-to-you-for-the-inspiration" set of:

(These felt just right - i.e, by the time this set rolled around, form had settled down and stability, movement, etc. was fully in check - even though I was damn near close to going as heavy as I could by this stage of the game today. But these are [b]worlds apart from doing them seated (and I had to remind myself that I wasn't going to be going as heavy as when I do these seated. But these resulted in an entirely different (read - better) pump than I've ever had from doing them seated. Again, thank you David my brother, I loved these.)
6 x 75lbs


Yeah, that's really the case with any standing pressing movement - it truly is a different game altogether!




Squat:
10 x 225lbs
10 x 315lbs
-------------
Place on pink bands, doubled.
5 x 405lbs
5 x 495lbs
5 x 585lbs
5 x 655lbs


Lordy, you must have a titanium spine, FIM...



SLDL:
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 545lbs


Okay, these have definitely crossed over into the sick zone!



Bench Press (MG, pink bands, doubled):
5 x 185lbs
----------
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 365lbs


A classic progression right there; gettin' 5 with 365 is damn fine work.


(PS: Enjoyed the tunage as well; I've always enjoyed his voice. He's probably better now than he was back in the day.)

[FlaIronMind]

Great work, here. So, how did the band use go here? I don't do leg presses, so I can only imagine the effect.

Frankly, I'm not certain what the added tension is with the bands, particularly with the weight (plate weight only) involved. There is some level of tension, obviously at the apex/highest point of the push, but in my estimation, it nowhere resembles that level of tension with, for instance, the bench or squats. It's something, but not that much.



That's a helluva' top set for "rest day" training!

:) Felt like the right thing to do at the time.



Yeah, that's really the case with any standing pressing movement - it truly is a different game altogether!

The game changer here was not much standing in and of itself; I include many standing press variants - be they with the power clean to OH or just standard OH presses (front & behind back). Rather, the difference lay in the use of the DBs first and foremost and, second, the movement of the Arnolds. Bottom line, I loved these and, as a testament to my apparently diminishing mental capabilities, as often as I do Arnolds (and DB curls to Arnolds), I never once thought to simply stand up.


Lordy, you must have a titanium spine, FIM...

These felt awesome and I did in fact own them. However, it took everything I had and I felt every ounce of that weight, as well as every fiber of those bands trying drive me straight through the concrete flooring. Bringing my ass up off the ground of that very last rep, it felt great to re-rack that damn bar and get that off of me.


Okay, these have definitely crossed over into the sick zone!

:) Thanks brother.


A classic progression right there; gettin' 5 with 365 is damn fine work.

Not my heaviest, but felt great anyway. Candidly, I'm starting to chomp at the bit to burst through the 400# ceiling that's plagued me longer than I care for. I'm glad to be here at this level and will wait as long as it takes - as you know my bench took the longest to catch up - but I'm getting anxious. In toying around with the bands a bit, experimenting with "sets" I never really log and/or count - both with benching and squatting - I noticed that if I do a few sets with the bands doubled up, then remove the bands and go heavier, the weight literally explodes off the rack. Those times I've tried it, have really just been experiments and nothing really too heavy. I think I tried it with about 495# on a squat and about 315# or so with a bench. The 495# and the 315# felt at least two plates lighter after having done a few rounds with the bands doubled up. I might try this approach with more consistency and, frankly, paying better attention to it, in the future, particularly to help quit dancing shy of a 700# squat and a 400# bench and the frustrations I've had (wrestling with myself anyway) with those. I think the bands on, then bands off, approach might help in this regard.


(PS: Enjoyed the tunage as well; I've always enjoyed his voice. He's probably better now than he was back in the day.)

I've continued to follow Colin and collect all his solo stuff. Without fail, anyone within earshot of it when it's playing has always asked who it is - yet feeling as if it were familiar - and then commenting how much they truly like it. I agree, I think he's definitely matured/aged outstandingly. One of my very favorites is below. Lyrically...among the finest things crafted. Absolutely brilliant and hits unbelievably close to home:

fRO66I22qi0

[FlaIronMind]

Rockin it!

Thanks brother. Sorry, I completely missed your post earlier.

[FlaIronMind]

http://i1197.photobucket.com/albums/aa440/flaironmind/cross1640x479.jpg

[mharrislove]

Great image, FIM (you sure know how to pick 'em).


Be well, my friend.

[FlaIronMind]

Great image, FIM (you sure know how to pick 'em).


Be well, my friend.

Thank you brother; and you as well.

[bamazav]

Hope you had a great Easter my Friend. I haven't been around much, but things are slowing down. Can't abandon my Roll Tide Brother. When you have some free time check out my son at Crimson Confidential (http://crimsonconfidential.com). BTW, I have never heard him before, but I really like the Colin Hay tunes ( didn't realize he was lead from Men at Work, I loved them in my younger days), wish my guitar playing was half that good.

[smharris1971]

Brother, your sessions are amazing as always! Hope you and yours had a great Easter weekend!!

[Bo_Flecks]

But these are worlds apart from doing them seated (and I had to remind myself that I wasn't going to be going as heavy as when I do these seated. But these resulted in an entirely different (read - better) pump than I've ever had from doing them seated.

Glad you found a variation that really worked well for you.

Did these bother your back at all while you were doing them standing? When I have had them in my rotation, I always did them sitting because the standing position is murder on my L5.

[FlaIronMind]

Hope you had a great Easter my Friend. I haven't been around much, but things are slowing down. Can't abandon my Roll Tide Brother. When you have some free time check out my son at Crimson Confidential (http://crimsonconfidential.com). BTW, I have never heard him before, but I really like the Colin Hay tunes ( didn't realize he was lead from Men at Work, I loved them in my younger days), wish my guitar playing was half that good.

Thank you brother and I'll be sure to check out your boy. Glad you appreciate the Colin Hay tuneage as well my friend. One of my faves to be sure.


Brother, your sessions are amazing as always! Hope you and yours had a great Easter weekend!!

Thanks brother, very much appreciated. The wife and I had a truly blessed weekend, thank you.


Glad you found a variation that really worked well for you.

Did these bother your back at all while you were doing them standing? When I have had them in my rotation, I always did them sitting because the standing position is murder on my L5.

Thank you my friend. Nope, standing posed no back issue whatsoever with those, nor with any type of standing/OH movement actually.

________________________

Posting today's "session" momentarily...

[FlaIronMind]

http://farm4.static.flickr.com/3505/3222847159_0d20b0d2fa.jpg

I already endured a mind-splittingly dull deload session. It was boring doing it, it was boring logging it in my notebook and I'll be damned if I bore myself a third time by logging it in my journal here. More importantly, I'll spare everyone here from such boredom. You're welcome.

Day 1 deload = done.

[Swann74]

http://i1197.photobucket.com/albums/aa440/flaironmind/cross1640x479.jpg

Exquisite. Hope your Easter was richly blessed my brother.

[smharris1971]

Have a great week, my friend! As mind-numbing as deloads are, they are necessary. Hope the week flies by for you, so you can get back to the norm!

[HoustonTXMuscle]

http://farm4.static.flickr.com/3505/3222847159_0d20b0d2fa.jpg

I already endured a mind-splittingly dull deload session. It was boring doing it, it was boring logging it in my notebook and I'll be damned if I bore myself a third time by logging it in my journal here. More importantly, I'll spare everyone here from such boredom. You're welcome.

Day 1 deload = done.

Hey, FIM! Wish I'd checked your journal before posting Day 1 of my deload yesterday. That way I'd have just followed your lead. Mine was equally dull and boring.

[ironwill2008]

http://farm4.static.flickr.com/3505/3222847159_0d20b0d2fa.jpg

I already endured a mind-splittingly dull deload session. It was boring doing it, it was boring logging it in my notebook and I'll be damned if I bore myself a third time by logging it in my journal here. More importantly, I'll spare everyone here from such boredom. You're welcome.

Day 1 deload = done.
Gotta do what you gotta do.

[FlaIronMind]

Exquisite. Hope your Easter was richly blessed my brother.

Thank you brother. Indeed it was.


Have a great week, my friend! As mind-numbing as deloads are, they are necessary. Hope the week flies by for you, so you can get back to the norm!

Thanks bro. Yeah, they are a necessary evil. Doesn't mean I like 'em. ;)


Hey, FIM! Wish I'd checked your journal before posting Day 1 of my deload yesterday. That way I'd have just followed your lead. Mine was equally dull and boring.

Ha! Well at least I know I'm not alone. Frankly, it doesn't make me feel any better. But at least I know.


Gotta do what you gotta do.

Yessir.

[cmoore]

your deloads are probably my heavy weeks and PRs.

[FlaIronMind]

your deloads are probably my heavy weeks and PRs.

:) Thanks brother.

[FlaIronMind]

"Are you hungry?
Did you eat yet?..."
ULuHJgCos7A

"I remember when I used to see you jumping rope..."
1_yh70iCx6I

"See the man who's been crying for a million years..."
TscxLlhMiig

Sigh. They don't make 'em like that anymore. And they damn sure don't have t.v. like that anymore. I've lost count of the amount of times I've headed out on the streets, scrapin' slow and low, switches flippin', my girl scooted over next to me on the front bench, walking around the rear of the car - watching her reach over and unlock my door after I had opened hers first, to these very tunes. Went for such an early morning drive this morning with my amazing wife scooted over next to me, watching the sun rise over the Atlantic, as we were heading to a little hole in the wall breakfast place where my order is known the minute I walk in - 6 egg whites, bacon, coffee, OJ, two slices of wheat toast. Such a fantastic beginning to the day made today's (continuing) deload tolerable. In fact, I kind of looked forward to it, mostly just so I would be able to type:

Deload day #2 = done.

[Swann74]

your deloads are probably my heavy weeks and PRs.

x2. :)

[FlaIronMind]

x2. :)

Thank you brother.

[FlaIronMind]

Just a couple of quick pics snapped in the john today.

http://i1197.photobucket.com/albums/aa440/flaironmind/photo640x511.jpg

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_2331485x640.jpg

Keepin' on, keepin' on...

[2nd_chance]

Looking thick bro.

[FlaIronMind]

Looking thick bro.

Thanks brother.

[mharrislove]

1) The Persuaders..? Yes, please.

2) That live Colin Hay tune: awesome lyrics...

2) Progress pics/candid shots/whatever: the size is really good, plus you have some separation in the forearm and upper arm muscles - a far cry from your first progress pics. Well done.

[FlaIronMind]

1) The Persuaders..? Yes, please.

2) That live Colin Hay tune: awesome lyrics...

2) Progress pics/candid shots/whatever: the size is really good, plus you have some separation in the forearm and upper arm muscles - a far cry from your first progress pics. Well done.

Many thanks my brother. Done cold, but, yeah, things are coming along. As you well know the journey never ends; it just goes "on and on and on and on."
Thanks for all the support my friend.

[ironwill2008]

Looking good in your new pics, bud. http://assets.bodybuilding.com/forum/images/icons/icon14.gif

[FlaIronMind]

Looking good in your new pics, bud. http://assets.bodybuilding.com/forum/images/icons/icon14.gif

Thank you my friend.

[FlaIronMind]

I don't always run home from the dungeon...

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_2386452x640.jpg

Deload day #3 = done.

[Swann74]

I don't always run home from the dungeon...

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_2386452x640.jpg

Deload day #3 = done.

I probably shouldn't have smiled broadly at this... but I did. :D

[FlaIronMind]

I probably shouldn't have smiled broadly at this... but I did. :D

:)

I won't tell.

[camau71]

I don't always run home from the dungeon...

http://i1197.photobucket.com/albums/aa440/flaironmind/IMG_2386452x640.jpg

Deload day #3 = done.

Oh my...oh yeah and your pics look good too!:D

[-=FLEX=-]

Looking good in your new pics, bud. http://assets.bodybuilding.com/forum/images/icons/icon14.gif

This.

Had no time to post so I just repped ya.

For a second or two I though 2nd_chance was posting pics of himself in yoru journal. LMAO.

Looking 2C hyoooge, bro.

:)

[FlaIronMind]

Oh my...oh yeah and your pics look good too!:D

:) Thanks brother.


This.

Had no time to post so I just repped ya.

For a second or two I though 2nd_chance was posting pics of himself in yoru journal. LMAO.

Looking 2C hyoooge, bro.

:)

Lulz! Thanks bro. Tried to rep ya back actually but am on spread.
Thanks again my friend.

[mharrislove]

Things are looking up in this journal. That is all...

[FlaIronMind]

Things are looking up in this journal. That is all...

http://images.icanhascheezburger.com/completestore/2008/8/8/montypythonkit128627046022711950.jpg

[FlaIronMind]

http://i1197.photobucket.com/albums/aa440/flaironmind/IC.jpg

Deload Day #4 = done. Mother of God, is it only Thursday?

[FlaIronMind]

http://files.abovetopsecret.com/files/img/hg4f34cabe.jpg

Deload Day #5 = done.

Happy Friday my friends and have a great weekend.

[HippieChick]

Your pics = WHOA

Have a wonderful weekend

[FlaIronMind]

Your pics = WHOA

Have a wonderful weekend

Thank you HC; you do the same.

[FlaIronMind]

Posted it in the OV35 Misc section, but felt compelled to post it here as well...

R.I.P. Robert Kennedy:

http://abcnews.go.com/US/wireStory/publisher-robert-kennedy-dies-73-16132923

http://www.bodybuilding.com/fun/remembering-robert-kennedy-1938-2012.html

[mharrislove]

Posted it in the OV35 Misc section, but felt compelled to post it here as well...

R.I.P. Robert Kennedy:

http://abcnews.go.com/US/wireStory/publisher-robert-kennedy-dies-73-16132923

http://www.bodybuilding.com/fun/remembering-robert-kennedy-1938-2012.html

Wow, I had no idea... Thanks for the post. I learned a lot about the great bodybuilders (amateur and pro) that were from Canada due to Kennedy's insistence on including a monthly feature on them despite the fact that he was clearly trying to break into the American market. He will be missed.

[mharrislove]

Back in the dungeon yet, Ironmind?

[FlaIronMind]

Wow, I had no idea... Thanks for the post. I learned a lot about the great bodybuilders (amateur and pro) that were from Canada due to Kennedy's insistence on including a monthly feature on them despite the fact that he was clearly trying to break into the American market. He will be missed.

Indeed he will.


Back in the dungeon yet, Ironmind?

Yep. Posting today's session momentarily...

[FlaIronMind]

http://i1197.photobucket.com/albums/aa440/flaironmind/nothing.jpg

What a weekend. Between heading up to Broward County to participate in the Walk Now for Autism Speaks event on Saturday (which had a great turn-out, even in spite of some inclement weather in the morning), hitting Marlins' games and spending some time with family, it was truly a blessed, wonderful weekend. After last week's mind-splittingly numb deload and keeping out of the dungeon entirely on Saturday and Sunday, I was aching to get back to it. Enter...

Today's Session:

WU:
Run to dungeon.

Squat (Pink bands, doubled):
5 x 135lbs
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
Removed bands
5 x 655lbs

SLDL:
5 x 185lbs
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 455lbs
5 x 495lbs
5 x 525lbs

Farmer Carry:
90lb DB (R) + 90lb DB (L) x dungeon floor.

Bench Press (Pink bands, doubled):
5 x 115lbs
5 x 135lbs
----------
5 x 185lbs
5 x 225lbs
5 x 255lbs
5 x 275lbs
5 x 315lbs

Farmer Carry:
90lb DB (R) + 90lb DB (L) x dungeon floor.

Standing OH Press (Behind Neck):
5 x 135lbs
5 x 135lbs
5 x 155lbs
5 x 185lbs
5 x 205lbs

Close:
Walk home, on the beach, with a coffee.

WTF Moment (Registered, Trademark MHL Enterprises, LLC.) of the day:
Not in the dungeon. And not one of the typical nonsense, absurd shenanigan type.

This afternoon I was in my personal vehicle, sitting at a stop light. I was the first vehicle at the intersection. I see an elderly gentleman with a WWII Service cap start to make his way, slowly, across the street. His gaze is fixed on the other side of the street, but as he approaches my truck, I see him look down and then he quickly snaps up, turns toward me, looks straight at me and salutes me. I quickly remind myself that he must have seen the bright Red and Gold "United States Marine" license plate on the front of my truck. I choke up and salute him back. I rolled down my window and told him, if he could spare the time, to wait for me a bit. He did.

Parked my truck on the other side of the intersection and and went to shake this gentleman's hand (who had a hell of a grip, still) and find out more about his service and, most importantly, thank him. Turned out he too is a Marine. Guadalcanal survivor. F'cking A. Blew me away frankly and I told him that I had it a hell of a lot easier than did he. He laughed, put his hand on my shoulder, looked me square in the eye and said, "Son, you served our country just like me." I don't think he gave himself enough credit and he damn sure gave me more than I feel I deserved while talking to this gentleman. But it made my day. I was illegally parked and had somewhere to be that I was nearly running late for, but I thanked him again and quickly told him that, not that long ago, I ran into an Iwo Marine. He smiled and, I'll be damned, said much the same thing that Iwo Marine told me -

"There's less of us left these days."

"Indeed sir. Semper Fi sir."

"Semper Fi son. Us Marines have to look out for each other y'know."

"Yes sir, I do. Thank you sir."

"Thank you son."

We saluted each other again and each went on our way.

[HoustonTXMuscle]

Just dropping in to see what was new in the dungeon, FIM. Enjoyed the deload pics, especially #4 and today's story (despite the fact I'm ARMY all the way). Also, thanks for the links re: R.I.P. Robert Kennedy.

[FlaIronMind]

Just dropping in to see what was new in the dungeon, FIM. Enjoyed the deload pics, especially #4 and today's story (despite the fact I'm ARMY all the way). Also, thanks for the links re: R.I.P. Robert Kennedy.

Many thanks.

[Swann74]

Between heading up to Broward County to participate in the Walk Now for Autism Speaks event on Saturday (which had a great turn-out, even in spite of some inclement weather in the morning)

On behalf of parents and children with autism... thank you my brother.


Squat (Pink bands, doubled):
5 x 135lbs
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
Removed bands
5 x 655lbs

I know you hated the deload, but it looks like it did the body good! Dang!


WTF Moment (Registered, Trademark MHL Enterprises, LLC.) of the day:
Not in the dungeon. And not one of the typical nonsense, absurd shenanigan type.

This afternoon I was in my personal vehicle, sitting at a stop light. I was the first vehicle at the intersection. I see an elderly gentleman with a WWII Service cap start to make his way, slowly, across the street. His gaze is fixed on the other side of the street, but as he approaches my truck, I see him look down and then he quickly snaps up, turns toward me, looks straight at me and salutes me. I quickly remind myself that he must have seen the bright Red and Gold "United States Marine" license plate on the front of my truck. I choke up and salute him back. I rolled down my window and told him, if he could spare the time, to wait for me a bit. He did.

Parked my truck on the other side of the intersection and and went to shake this gentleman's hand (who had a hell of a grip, still) and find out more about his service and, most importantly, thank him. Turned out he too is a Marine. Guadalcanal survivor. F'cking A. Blew me away frankly and I told him that I had it a hell of a lot easier than did he. He laughed, put his hand on my shoulder, looked me square in the eye and said, "Son, you served our country just like me." I don't think he gave himself enough credit and he damn sure gave me more than I feel I deserved while talking to this gentleman. But it made my day. I was illegally parked and had somewhere to be that I was nearly running late for, but I thanked him again and quickly told him that, not that long ago, I ran into an Iwo Marine. He smiled and, I'll be damned, said much the same thing that Iwo Marine told me -

"There's less of us left these days."

"Indeed sir. Semper Fi sir."

"Semper Fi son. Us Marines have to look out for each other y'know."

"Yes sir, I do. Thank you sir."

"Thank you son."

We saluted each other again and each went on our way.

Really only one thing I can say to this: Semper Fi Devildog.

[ironwill2008]

There's always a bond between military.

[mharrislove]

What a weekend. Between heading up to Broward County to participate in the Walk Now for Autism Speaks event on Saturday (which had a great turn-out, even in spite of some inclement weather in the morning), hitting Marlins' games and spending some time with family, it was truly a blessed, wonderful weekend.

Great quote, and good to read about a fine weekend, brother.



Squat (Pink bands, doubled):
5 x 135lbs
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs

Prepare for takoff. 3...2...1...



Removed bands
5 x 655lbs

Launch!!!




SLDL:
5 x 185lbs
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 455lbs
5 x 495lbs
5 x 525lbs

Farmer Carry:
90lb DB (R) + 90lb DB (L) x dungeon floor.

Bench Press (Pink bands, doubled):
5 x 115lbs
5 x 135lbs
----------
5 x 185lbs
5 x 225lbs
5 x 255lbs
5 x 275lbs
5 x 315lbs

Farmer Carry:
90lb DB (R) + 90lb DB (L) x dungeon floor.


Rock solid work here, man!



Standing OH Press (Behind Neck):
5 x 135lbs
5 x 135lbs
5 x 155lbs
5 x 185lbs
5 x 205lbs

Awesome, especially for standing BNPs.




WTF Moment (Registered, Trademark MHL Enterprises, LLC.) of the day:
Not in the dungeon. And not one of the typical nonsense, absurd shenanigan type.

This afternoon I was in my personal vehicle, sitting at a stop light. I was the first vehicle at the intersection. I see an elderly gentleman with a WWII Service cap start to make his way, slowly, across the street. His gaze is fixed on the other side of the street, but as he approaches my truck, I see him look down and then he quickly snaps up, turns toward me, looks straight at me and salutes me. I quickly remind myself that he must have seen the bright Red and Gold "United States Marine" license plate on the front of my truck. I choke up and salute him back. I rolled down my window and told him, if he could spare the time, to wait for me a bit. He did.

Parked my truck on the other side of the intersection and and went to shake this gentleman's hand (who had a hell of a grip, still) and find out more about his service and, most importantly, thank him. Turned out he too is a Marine. Guadalcanal survivor. F'cking A. Blew me away...

Wow, no doubt. That was great that you stopped to extend your respect and friendship. It's hard call what he went through as just "service to the country" - it goes way beyond that...

[FlaIronMind]

On behalf of parents and children with autism... thank you my brother.

It was my pleasure brother.


I know you hated the deload, but it looks like it did the body good! Dang!

Yep. Just like milk.


Really only one thing I can say to this: Semper Fi Devildog.

Semper Fi brother.


There's always a bond between military.

Indeed.


Great quote, and good to read about a fine weekend, brother.

Thank you brother.


Prepare for takoff. 3...2...1...



Launch!!!

That was the idea. As we discussed, removing the bands on that last set really makes a hell of a difference.



Rock solid work here, man!



Awesome, especially for standing BNPs.

Thank you bro. All felt great. The BNPs particularly so. The pump from those, especially following that deload, seemed surreal. Felt outstanding.


It's hard call what he went through as just "service to the country" - it goes way beyond that...

That was my point precisely.

Thank you my friend.

________________________________

Posting today's session momentarily...

[FlaIronMind]

http://i1197.photobucket.com/albums/aa440/flaironmind/f33a_12312x450.jpg


"It is odd to think that there is a word for something which, strictly speaking, does not exist, namely, 'rest'. We distinguish between living and dead matter; between moving bodies and bodies at rest. This is a primitive point of view. What seems dead, a stone or the proverbial 'door-nail', say, is actually forever in motion. We have merely become accustomed to judge by outward appearances; by the deceptive impressions we get through our senses." - M.B.

Restless indeed. Last night brought no sleep. Today brought a level of chaos that, while not anything beyond that which is ordinary, was not exactly welcomed given the lack of rest and, furthermore, extended zero opportunity for moment's pause. Nonetheless, carry on. As I prepared to compose today's journal entry, I was thinking of words which would touch on such things and, for whatever reason, was inspired to use a quote (a feature no doubt prompted by my brother MHL and his incredible journal) and Born's above came to mind. Funny how the mind works.

At any rate, when I was able to get to the dungeon this afternoon, far later than my usual 0430 sessions, I was profoundly glad to be there. To make things even better, there was very few people there. Thank God. Time to blast the lower extremity.

Today's Session:

WU:
Run to dungeon.

Leg Extensions:
single leg...
10 x 70lbs (R)
10 x 70lbs (L)
10 x 90lbs (R)
10 x 90lbs (L)
10 x 110lbs (R)
10 x 110lbs (L)
7 x 130lbs (R)
7 x 130lbs (L)
tandem...
10 x 190lbs
10 x 230lbs
8 x 270lbs
6 x 290lbs (entire stack)

Hack Press (calves only) (plate weight only):
10 x 360lbs
10 x 450lbs
10 x 540lbs
10 x 630lbs
8 x 720lbs

Leg Press 3 Ways (plate weight only):
single leg...
10 x 90lbs (R)
10 x 90lbs (L)
10 x 180lbs (R)
10 x 180lbs (L)
feet together...
10 x 270lbs
10 x 360lbs
10 x 450lbs
10 x 540lbs
medium stance...
7 x 630lbs
7 x 720lbs
7 x 810lbs
7 x 900lbs
7 x 990lbs

Leg Curls:
10 x 40lbs (R)
10 x 40lbs (L)
10 x 50lbs (R)
10 x 50lbs (L)
10 x 65lbs (R)
10 x 65lbs (L)
tandem...
10 x 95lbs
10 x 125lbs
8 x 155lbs
8 x 155lbs

Close:
Walk home.

Legs =

http://3.bp.blogspot.com/-l_iTq-suRaw/Tr1aSJM3z9I/AAAAAAAAg9I/zRxTictQSJw/s400/burnt-toast-2.jpg

[bamazav]

My legs hurt just reading your post. WOW!

[FlaIronMind]

My legs hurt just reading your post. WOW!

:)

Thanks brother.

[ironwill2008]

Your lack of sleep didn't seem to slow you down much during that 40 set blitz. Good, heavy work as usual in here.

[FlaIronMind]

Your lack of sleep didn't seem to slow you down much during that 40 set blitz. Good, heavy work as usual in here.

My continual lack of sleep is something to which I've learned to adapt. I certainly do cherish those nights were it comes though.
Thank you brother.

_________________________

Posting today's session momentarily...

[mharrislove]

My continual lack of sleep is something to which I've learned to adapt. I certainly do cherish those nights were it comes though.
Thank you brother.

_________________________

Posting today's session momentarily...

The causes of our sleeplessness are very different, but I can learn from your ability to adapt and overcome.

Good work as usual, my friend. I'll talk with you after the break.

[FlaIronMind]

...please advise "Micro-Man" that he is needed at once back in your dungeon and that he no longer needs to occupy mine. He made an appearance today - or, at the very least, his identical twin - in my dungeon. As I was observing him taking up a squat rack to, you guessed it, curl and do shrugs, it occurred to me that if his movements could be represented by an electrical activity time sequence, it would most certainly appear like:

http://s3.amazonaws.com/greenwala-attachments/production/attachments/1456/middle/flatline.jpg?1241894601

In any case, I have no use for this fella in my dungeon and know you probably miss him dearly. Therefore brother, please call him back. ;)

/digression


Afternoon dungeon session:

Today's Session:

WU:
Run to dungeon.

Jefferson Lift:
5 x 135lbs
5 x 225lbs
------------
5 x 315lbs
5 x 365lbs
5 x 405lbs
5 x 455lbs
5 x 495lbs

Rack Pulls (pink bands, doubled):
5 x 225lbs
-----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
3 x 585lbs
3 x 635lbs

OH Press (Standing, pink bands, singled - thanks MHL my brother):
7 x 95lbs
-----------
7 x 115lbs
5 x 135lbs
5 x 135lbs
5 x 155lbs
3 x 185lbs

Front Squat (Pink bands + black bands, reverse/rigged from top):
10 x 135lbs
-----------
5 x 185lbs
5 x 205lbs
5 x 225lbs
5 x 245lbs
3 x 285lbs

Bent-Over BB Row + BB Shrug SS:
5 x 185lbs (BOBBR)
10 x 185lbs (BBS)
5 x 205lbs (BOBBR)
10 x 205lbs (BBS)
5 x 225lbs (BOBBR)
10 x 225lbs (BBS)
5 x 245lbs (BOBBR)
10 x 245lbs (BBS)
5 x 285lbs (BOBBR)
10 x 285lbs (BBS)

Close:
Run home.

Happy Hump Day my friends.

[mharrislove]

Page received; currently LMAO in a rental car!

Well, I am as certain as certain can be that Microman will make a most unwelcome return to the Beltway.

Finally, those BB rows are a pleasure to see, but the Jeffs posted in this journal make my head hurt (srs); the front squats are what I expected - given the band use for those sets, an upward trajectory is definitely in the mix.

[-=FLEX=-]

Legs =

http://3.bp.blogspot.com/-l_iTq-suRaw/Tr1aSJM3z9I/AAAAAAAAg9I/zRxTictQSJw/s400/burnt-toast-2.jpg

LMAO!

No doubt. You killed them.

[HoustonTXMuscle]

...please advise "Micro-Man" that he is needed at once back in your dungeon and that he no longer needs to occupy mine. He made an appearance today - or, at the very least, his identical twin - in my dungeon. As I was observing him taking up a squat rack to, you guessed it, curl and do shrugs, it occurred to me that if his movements could be represented by an electrical activity time sequence, it would most certainly appear like:

http://s3.amazonaws.com/greenwala-attachments/production/attachments/1456/middle/flatline.jpg?1241894601

In any case, I have no use for this fella in my dungeon and know you probably miss him dearly. Therefore brother, please call him back. ;)

/digression

....Happy Hump Day my friends.

Digression can be a good thing. :D Is curling and shrugging in a squat rack better than playing solitaire?
Impressive workout. My back and shoulders are hurting just looking at BO BB Rows and BB Shrugs.

[mastersfreak63]

http://i1197.photobucket.com/albums/aa440/flaironmind/f33a_12312x450.jpg


"It is odd to think that there is a word for something which, strictly speaking, does not exist, namely, 'rest'. We distinguish between living and dead matter; between moving bodies and bodies at rest. This is a primitive point of view. What seems dead, a stone or the proverbial 'door-nail', say, is actually forever in motion. We have merely become accustomed to judge by outward appearances; by the deceptive impressions we get through our senses." - M.B.

Restless indeed. Last night brought no sleep. Today brought a level of chaos that, while not anything beyond that which is ordinary, was not exactly welcomed given the lack of rest and, furthermore, extended zero opportunity for moment's pause. Nonetheless, carry on. As I prepared to compose today's journal entry, I was thinking of words which would touch on such things and, for whatever reason, was inspired to use a quote (a feature no doubt prompted by my brother MHL and his incredible journal) and Born's above came to mind. Funny how the mind works.

At any rate, when I was able to get to the dungeon this afternoon, far later than my usual 0430 sessions, I was profoundly glad to be there. To make things even better, there was very few people there. Thank God. Time to blast the lower extremity.

Today's Session:

WU:
Run to dungeon.

Leg Extensions:
single leg...
10 x 70lbs (R)
10 x 70lbs (L)
10 x 90lbs (R)
10 x 90lbs (L)
10 x 110lbs (R)
10 x 110lbs (L)
7 x 130lbs (R)
7 x 130lbs (L)
tandem...
10 x 190lbs
10 x 230lbs
8 x 270lbs
6 x 290lbs (entire stack)

Hack Press (calves only) (plate weight only):
10 x 360lbs
10 x 450lbs
10 x 540lbs
10 x 630lbs
8 x 720lbs

Leg Press 3 Ways (plate weight only):
single leg...
10 x 90lbs (R)
10 x 90lbs (L)
10 x 180lbs (R)
10 x 180lbs (L)
feet together...
10 x 270lbs
10 x 360lbs
10 x 450lbs
10 x 540lbs
medium stance...
7 x 630lbs
7 x 720lbs
7 x 810lbs
7 x 900lbs
7 x 990lbs

Leg Curls:
10 x 40lbs (R)
10 x 40lbs (L)
10 x 50lbs (R)
10 x 50lbs (L)
10 x 65lbs (R)
10 x 65lbs (L)
tandem...
10 x 95lbs
10 x 125lbs
8 x 155lbs
8 x 155lbs

Close:
Walk home.

Legs =

http://3.bp.blogspot.com/-l_iTq-suRaw/Tr1aSJM3z9I/AAAAAAAAg9I/zRxTictQSJw/s400/burnt-toast-2.jpg

GREAT illustration with the toast, LMAO. AND, Semper Fi to you.

[2nd_chance]

That row/shrug combo looked brutal.

[FlaIronMind]

Page received; currently LMAO in a rental car!

Well, I am as certain as certain can be that Microman will make a most unwelcome return to the Beltway.

Finally, those BB rows are a pleasure to see, but the Jeffs posted in this journal make my head hurt (srs); the front squats are what I expected - given the band use for those sets, an upward trajectory is definitely in the mix.

Lulz! On this one brother, I can spare Microman in my dungeon and he's all yours. :D Thanks again brother and hope your time away/deload goes swiftly.


LMAO!

No doubt. You killed them.

:D I was feelin' it too. Thanks bro.


Digression can be a good thing. :D Is curling and shrugging in a squat rack better than playing solitaire?
Impressive workout. My back and shoulders are hurting just looking at BO BB Rows and BB Shrugs.

To that question, I would have to respond with a resounding "hell yes," I would much rather have a fella curling and shrugging (even if the movement is imperceptible to the naked eye) than sitting on his ass playing solitaire. Cue Neil Sedaka.

Thanks again sir.


GREAT illustration with the toast, LMAO. AND, Semper Fi to you.

:D Thank you and Semper Fi. Thanks for stopping by as well and do so anytime.


That row/shrug combo looked brutal.

Yeah, it resulted in some swoltness too. Felt great...and incendiary at the same time.

________________________________

Posting today's session momentarily...

[FlaIronMind]

Another somewhat chaotic day. Did not make it to the dungeon until damn near 1630. Ugh. I really hate late afternoon sessions but, frankly, it is better than no session. Having had a frustrating day as well, the majority of the day I looked forward, eagerly, to getting to the dungeon and moving. Something. Heavy. Repeatedly. Enter...

Today's Session:

WU:
Run to dungeon.

Compound Good Morning (L, C, R):
5 x 65lbs (L)
5 x 65lbs (C)
5 x 65lbs (R)
------------
5 x 95lbs (L)
5 x 95lbs (C)
5 x 95lbs (R)
5 x 135lbs (L)
5 x 135lbs (C)
5 x 135lbs (R)
5 x 185lbs (L)
5 x 185lbs (C)
5 x 185lbs (R)
3 x 205lbs (L)
3 x 205lbs (C)
3 x 205lbs (R)

Squat (Pink bands, doubled):
5 x 185lbs
5 x 225lbs
-----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
removed bands
3 x 655lbs (That was all that was in the tank today for these - not my usual set of 5. LE was still feeling it from Wednesday's session, even though yesterday was a rest day. But I owned each and every one of these, ATG and paused, even with the slight lingering DOMS.)

SLDL:
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 455lbs
5 x 495lbs
3 x 535lbs

Farmer Carry:
85lb DB (R) + 85lb DB (L) x dungeon floor.

Bench Press (MG, pink bands, doubled):
5 x 135lbs
----------
5 x 185lbs
5 x 225lbs
5 x 275lbs
3 x 325lbs
removed bands
4 x 375lbs

Close:
Walk home with a black coffee. ;)

WTF Moment (Registered, Trademark MHL Enterprises, LLC.) of the day:

http://www.whoateallthepies.tv/Crispin_Glover.jpg

So as I'm doing those SLDLs up there, in between sets as I was plating up, I see this fella lurking about the dungeon. He's wearing these skin-tight Under-Armour pants, with a black sleeveless shirt. Not a tank, but a sleeveless one - the type that Bowser from Sha-Na-Na wore that chafe your armpits. But he is the spitting image of Crispin Glover a la "Willard" only significantly more f*cked up and eerie looking. I get back to the SLDLs and then, after I had plated up the last set of 545 (but before the lift), I headed to the water fountain as I was pouring sweat and damn thirsty. As I make way back from the water fountain, I see him slouching up to my bar, touching it with the tip of his shoe and trying to push it to, presumably, gauge how much weight was there. I get closer and his attention is fixated on the bar and his shoe and doesn't see me. At that time anyway. As I got damn near right behind him, he realizes I am there, suddenly jolts his head up, turns around and literally bolted...scatted really. Not in the Ella Fitzgerald sense, but in the sense that your grandmother used to tell a cat to scat. I has a lulz.

Later, when I headed over to the benches to do those presses, Willard's master was there too. But, again, once he saw me, he looked up at me as if I had just caught him rubbing one out and rode like the wind to some other area of the dungeon.

Sigh. Shake of head. Back to work.

Happy Friday my friends. Have a great weekend.

[camau71]

Another somewhat chaotic day. Did not make it to the dungeon until damn near 1630. Ugh. I really hate late afternoon sessions but, frankly, it is better than no session. Having had a frustrating day as well, the majority of the day I looked forward, eagerly, to getting to the dungeon and moving. Something. Heavy. Repeatedly. Enter...

Today's Session:

WU:
Run to dungeon.

Compound Good Morning (L, C, R):
5 x 65lbs (L)
5 x 65lbs (C)
5 x 65lbs (R)
------------
5 x 95lbs (L)
5 x 95lbs (C)
5 x 95lbs (R)
5 x 135lbs (L)
5 x 135lbs (C)
5 x 135lbs (R)
5 x 185lbs (L)
5 x 185lbs (C)
5 x 185lbs (R)
3 x 205lbs (L)
3 x 205lbs (C)
3 x 205lbs (R)

Squat (Pink bands, doubled):
5 x 185lbs
5 x 225lbs
-----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
5 x 585lbs
removed bands
3 x 655lbs (That was all that was in the tank today for these - not my usual set of 5. LE was still feeling it from Wednesday's session, even though yesterday was a rest day. But I owned each and every one of these, ATG and paused, even with the slight lingering DOMS.)

SLDL:
5 x 225lbs
----------
5 x 315lbs
5 x 405lbs
5 x 455lbs
5 x 495lbs
3 x 535lbs

Farmer Carry:
85lb DB (R) + 85lb DB (L) x dungeon floor.

Bench Press (MG, pink bands, doubled):
5 x 135lbs
----------
5 x 185lbs
5 x 225lbs
5 x 275lbs
3 x 325lbs
removed bands
4 x 375lbs

Close:
Walk home with a black coffee. ;)

WTF Moment (Registered, Trademark MHL Enterprises, LLC.) of the day:

http://www.whoateallthepies.tv/Crispin_Glover.jpg

So as I'm doing those SLDLs up there, in between sets as I was plating up, I see this fella lurking about the dungeon. He's wearing these skin-tight Under-Armour pants, with a black sleeveless shirt. Not a tank, but a sleeveless one - the type that Bowser from Sha-Na-Na wore that chafe your armpits. But he is the spitting image of Crispin Glover a la "Willard" only significantly more f*cked up and eerie looking. I get back to the SLDLs and then, after I had plated up the last set of 545 (but before the lift), I headed to the water fountain as I was pouring sweat and damn thirsty. As I make way back from the water fountain, I see him slouching up to my bar, touching it with the tip of his shoe and trying to push it to, presumably, gauge how much weight was there. I get closer and his attention is fixated on the bar and his shoe and doesn't see me. At that time anyway. As I got damn near right behind him, he realizes I am there, suddenly jolts his head up, turns around and literally bolted...scatted really. Not in the Ella Fitzgerald sense, but in the sense that your grandmother used to tell a cat to scat. I has a lulz.

Later, when I headed over to the benches to do those presses, Willard's master was there too. But, again, once he saw me, he looked up at me as if I had just caught him rubbing one out and rode like the wind to some other area of the dungeon.

Sigh. Shake of head. Back to work.

Happy Friday my friends. Have a great weekend.

Sounds like you've got a new friend. I had a similar experience at the Gold's gym in San Francisco 25 years ago. It couldn't be the same guy could it??!!!

[FlaIronMind]

Sounds like you've got a new friend. I had a similar experience at the Gold's gym in San Francisco 25 years ago. It couldn't be the same guy could it??!!!

Lulz! Perhaps it could. If yours looked as did mine, maybe he is vampire and just never ages. The fact that your experience with this same vampire fella occurred in San Francisco, my former hometown, is perhaps even more troubling to me. ;)

[Swann74]

Squat (Pink bands, doubled):
3 x 655lbs (That was all that was in the tank today for these - not my usual set of 5. LE was still feeling it from Wednesday's session, even though yesterday was a rest day. But I owned each and every one of these, ATG and paused, even with the slight lingering DOMS.)

Only 3? Quitter! :p Seriously though, awesome work as always! The part that I bolded ^^^^ is pure awesome.

Hope your weekend is a great one.

[FlaIronMind]

Only 3? Quitter! :p Seriously though, awesome work as always! The part that I bolded ^^^^ is pure awesome.

Hope your weekend is a great one.

:) Thanks brother.

[2nd_chance]

Every time I come in here it feels like I'm watching a science fiction movie with the numbers you're throwing around. Mind always blown.

What, you can't run and drink coffee??? :p

[FlaIronMind]

Every time I come in here it feels like I'm watching a science fiction movie with the numbers you're throwing around. Mind always blown.

Says the cyborg himself. ;) Thank you brother.


What, you can't run and drink coffee??? :p

:D

[cmoore]

Raise your hand if you've thought about hopping a flight to Florida just to see this guy work out.

http://i717.photobucket.com/albums/ww173/prestonjjrtr/Halloween/128.gif

Amazing stuff big man. Reminds me how leetle and fragile I am.

[-=FLEX=-]

<raises hand>


...

[Swann74]

Amazing stuff big man. Reminds me how leetle and fragile I am.

Very nice way to phrase it... and certainly agreed upon!


<raises hand>

<raised hand over here too...>
...

[2nd_chance]

Raised hand just to go to Florida! :D I'd be awe-inspired just to see a vid of these massive squats though.

[FlaIronMind]

Raise your hand if you've thought about hopping a flight to Florida just to see this guy work out.
Amazing stuff big man. Reminds me how leetle and fragile I am.

Lulz. Thanks Doc. But brother, two words that never enter my mind when I read your journal are "leetle" and "fragile." You kill it bro.


<raises hand>
...


...<raised hand over here too...>
...


Raised hand just to go to Florida! :D I'd be awe-inspired just to see a vid of these massive squats though.

:) Gentlemen, thank you for the awesome support you've given since way, way back. Much appreciated brothers and means a great deal coming from you all. As far as a vid - as all the cropped shots in my journal might suggest, vids posted on teh interwebz probably won't happen, though I'll never say never. But as I told our brothers MHL and Flex once before, they don't need an invite to come down here and the same goes for you guys as well. ;) Can you imagine that kind of session in my dungeon? Surely the world would implode with that level of force all gathered in one spot. :)

Thanks again brothers.

[FlaIronMind]

Very early morning dungeon session, mostly a nancy-boy arm/shoulder session. Had to make it reasonably quick as well because I had to get back home to take my wife to the airport for an early flight she had. Sigh. Know that feeling when a house feels completely empty? Yeah, that's how it is.

Anyway, total time in the dungeon this morning was 40 minutes. Mentally, I wasn't there at all. Hardly remember doing this session in fact. No MMC whatsoever, just auto-pilot 100%.

Today's Session:

WU:
Run to dungeon.

BB Curl (MG + RG SS):
10 x Oly (MG)
10 x Oly (RG)
10 x Oly (MG)
10 x Oly (RG)
--------------
10 x 65lbs (MG)
10 x 65lbs (RG)
8 x 85lbs (MG)
8 x 85lbs (RG)
6 x 105lbs (MG)
6 x 105lbs (RG)
4 x 125lbs (MG)
4 x 125lbs (RG)

Standing OH Press (Black bands, singled) (Front + Behind Neck SS):
10 x Oly (F)
10 x Oly (BN)
---------------
5 x 65lbs (F)
5 x 65lbs (BN)
5 x 85lbs (F)
5 x 85lbs (BN)
5 x 95lbs (F)
5 x 95lbs (BN)
5 x 115lbs (F)
5 x 115lbs (BN)

Wrist Curls (Behind Back):
15 x 65lbs
-----------
10 x 95lbs
10 x 95lbs
7 x 115lbs
5 x 145lbs

BB Shrug:
10 x 145lbs
------------
10 x 195lbs
10 x 235lbs
10 x 285lbs
8 x 315lbs

BB Upright Row:
10 x 95lbs
-----------
10 x 135lbs
8 x 185lbs
5 x 205lbs
5 x 225lbs

French Press (BB):
10 x 65lbs
----------
10 x 85lbs
10 x 85lbs
8 x 105lbs
6 x 115lbs

Arnolds (Standing):
10 x 40lbs
10 x 50lbs
8 x 60lbs
8 x 60lbs
6 x 70lbs

Close:
Run home.

[Bo_Flecks]

Very early morning dungeon session, mostly a nancy-boy arm/shoulder session.

Hey, now... I love my nancy-boy arm/shoulder work :p

Seriously strong work going on in here. Very impressive, indeed my friend.

[ironwill2008]

WTF Moment (Registered, Trademark MHL Enterprises, LLC.) of the day:

As I got damn near right behind him, he realizes I am there, suddenly jolts his head up, turns around and literally bolted...scatted really. Not in the Ella Fitzgerald sense, but in the sense that your grandmother used to tell a cat to scat.

I wonder WTH was up with that?

Might want to keep an eye peeled for that guy in the future!




Mentally, I wasn't there at all. Hardly remember doing this session in fact. No MMC whatsoever, just auto-pilot 100%.


There are gonna be days like that. Consider work done, and move on..............

[FlaIronMind]

Hey, now... I love my nancy-boy arm/shoulder work :p

Seriously strong work going on in here. Very impressive, indeed my friend.

:) Many thanks brother.


I wonder WTH was up with that?

Might want to keep an eye peeled for that guy in the future!

Yeah, it's just too damn creepy to spend too much time thinking about it. But, yep, will be keeping an eye out for sure.


There are gonna be days like that. Consider work done, and move on..............

Yessir indeed. Thankfully, they are few and far between.

_______________________________

Posting today's session momentarily...

[FlaIronMind]

StzK2CUdozw

No sleep last night. This time however it was caused by the absence of my wife, who is away on business this week. I'll confess, I ended up putting a pillow next to me to help fill the empty space in the bed. It didn't work.

Anyway...

Exercising in Opposition once again. Actually a light day today, but no rest was had but for that time to change up weights and stations. So it kept things interesting.

Today's Session:

WU:
Run to dungeon.

Seated OH Press (wide-grip, behind neck, w/ pink bands, singled) + Pull-down (wide-grip, behind neck):
10 x Oly (SOHP)
10 x 55lbs (PD)
10 x 65lbs (SOHP)
10 x 85lbs (PD)
-----------------
10 x 95lbs (SOHP)
10 x 115lbs (PD)
8 x 115lbs (SOHP)
8 x 135lbs (PD)
6 x 135lbs (SOHP)
6 x 160lbs (PD)
4 x 155lbs (SOHP)
4 x 215lbs (PD)

Bench Press (close-grip, w/ pink bands, doubled) + Seated Cable Row (V-grip):
10 x 115lbs (CGBP)
10 x 85lbs (SCR)
10 x 145lbs (CGBP)
10 x 120lbs (SCR)
8 x 185lbs (CGBP)
8 x 180lbs (SCR)
6 x 245lbs (CGBP)
6 x 240lbs (SCR)

Bench Press (wide-grip) + Bent-Over BB Row (wide-grip):
Was using the same bar throughout; hence, no use of bands here so as to keep things quick.
10 x 135lbs (WGBP)
10 x 135lbs (BOBBR)
10 x 185lbs (WGBP)
10 x 185lbs (BOBBR)
8 x 205lbs (WGBP)
8 x 205lbs (BOBBR)
6 x 225lbs (WGBP)
6 x 225lbs (BOBBR)

Incline Press (DB) + Pull-Down (wide-grip, front):
10 x 55lbs (IP)
10 x 85lbs (PD)
10 x 70lbs (IP)
10 x 120lbs (PD)
8 x 80lbs (IP)
8 x 175lbs (PD)
6 x 90lbs (IP)
6 x 220lbs (PD)

Upright Row (DB) + Bench Dip:
10 x 35lbs (R) + 35lbs (L)
10 x BW
10 x 40lbs (R) + 40lbs (L)
10 x BW (+ 45lbs)
7 x 50lbs (R) + 50lbs (L)
7 x BW (+ 90lbs)
5 x 60lbs (R) + 60lbs (L)
5 x BW (+ 135lbs)

Close:
Run home.

[bamazav]

I am the same way FIM. I never sleep well when wife is gone or I am on a trip. Still, looks like a great session despite the lack of sleep. Keep up the great work.

[FlaIronMind]

I am the same way FIM. I never sleep well when wife is gone or I am on a trip. Still, looks like a great session despite the lack of sleep. Keep up the great work.

Yeah, it's a little different for me when I am the one traveling. But being in our home when she is gone seems even more empty.

Thank you brother.

[FlaIronMind]

StzK2CUdozw

No sleep last night. This time however it was caused by the absence of my wife, who is away on business this week. I'll confess, I ended up putting a pillow next to me to help fill the empty space in the bed. It didn't work.

Anyway...

Exercising in Opposition once again. Actually a light day today, but no rest was had but for that time to change up weights and stations. So it kept things interesting.

Today's Session:

WU:
Run to dungeon.

Seated OH Press (wide-grip, behind neck, w/ pink bands, singled) + Pull-down (wide-grip, behind neck):
10 x Oly (SOHP)
10 x 55lbs (PD)
10 x 65lbs (SOHP)
10 x 85lbs (PD)
-----------------
10 x 95lbs (SOHP)
10 x 115lbs (PD)
8 x 115lbs (SOHP)
8 x 135lbs (PD)
6 x 135lbs (SOHP)
6 x 160lbs (PD)
4 x 155lbs (SOHP)
4 x 215lbs (PD)

Bench Press (close-grip, w/ pink bands, doubled) + Seated Cable Row (V-grip):
10 x 115lbs (CGBP)
10 x 85lbs (SCR)
10 x 145lbs (CGBP)
10 x 120lbs (SCR)
8 x 185lbs (CGBP)
8 x 180lbs (SCR)
6 x 245lbs (CGBP)
6 x 240lbs (SCR)

Bench Press (wide-grip) + Bent-Over BB Row (wide-grip):
Was using the same bar throughout; hence, no use of bands here so as to keep things quick.
10 x 135lbs (WGBP)
10 x 135lbs (BOBBR)
10 x 185lbs (WGBP)
10 x 185lbs (BOBBR)
8 x 205lbs (WGBP)
8 x 205lbs (BOBBR)
6 x 225lbs (WGBP)
6 x 225lbs (BOBBR)

Incline Press (DB) + Pull-Down (wide-grip, front):
10 x 55lbs (IP)
10 x 85lbs (PD)
10 x 70lbs (IP)
10 x 120lbs (PD)
8 x 80lbs (IP)
8 x 175lbs (PD)
6 x 90lbs (IP)
6 x 220lbs (PD)

Upright Row (DB) + Bench Dip:
10 x 35lbs (R) + 35lbs (L)
10 x BW
10 x 40lbs (R) + 40lbs (L)
10 x BW (+ 45lbs)
7 x 50lbs (R) + 50lbs (L)
7 x BW (+ 90lbs)
5 x 60lbs (R) + 60lbs (L)
5 x BW (+ 135lbs)

Close:
Run home.

[mharrislove]

"It is odd to think that there is a word for something which, strictly speaking, does not exist, namely, 'rest'. We distinguish between living and dead matter; between moving bodies and bodies at rest. This is a primitive point of view. What seems dead, a stone or the proverbial 'door-nail', say, is actually forever in motion. We have merely become accustomed to judge by outward appearances; by the deceptive impressions we get through our senses." - M.B.

^^^Thanks for posting this; a worthwhile read - even in quote format. Awesome stuff to think about, really.




3 x 655lbs (That was all that was in the tank today for these - not my usual set of 5. LE was still feeling it from Wednesday's session, even though yesterday was a rest day. But I owned each and every one of these, ATG and paused, even with the slight lingering DOMS.)


Great stuff; that's how it's done.



I get closer and his attention is fixated on the bar and his shoe and doesn't see me. At that time anyway. As I got damn near right behind him, he realizes I am there, suddenly jolts his head up, turns around and literally bolted...scatted really. Not in the Ella Fitzgerald sense, but in the sense that your grandmother used to tell a cat to scat. I has a lulz.

Later, when I headed over to the benches to do those presses, Willard's master was there too. But, again, once he saw me, he looked up at me as if I had just caught him rubbing one out and rode like the wind to some other area of the dungeon.

Sigh. Shake of head. Back to work.


I know a guy that does restraining orders. Jus' sayin'...



Can you imagine that kind of session in my dungeon? Surely the world would implode with that level of force all gathered in one spot. :)


http://boards.420chan.org/jenk/src/1333036066510.jpg



BB Upright Row:
10 x 95lbs
-----------
10 x 135lbs
8 x 185lbs
5 x 205lbs
5 x 225lbs


Arnolds (Standing):
10 x 40lbs
10 x 50lbs
8 x 60lbs
8 x 60lbs
6 x 70lbs


...whew...



Seated OH Press (wide-grip, behind neck, w/ pink bands, singled) + Pull-down (wide-grip, behind neck):
10 x Oly (SOHP)
10 x 55lbs (PD)
10 x 65lbs (SOHP)
10 x 85lbs (PD)
-----------------
10 x 95lbs (SOHP)
10 x 115lbs (PD)
8 x 115lbs (SOHP)
8 x 135lbs (PD)
6 x 135lbs (SOHP)
6 x 160lbs (PD)
4 x 155lbs (SOHP)
4 x 215lbs (PD)



Strong work; hope that the family unit is back in place very soon.

[FlaIronMind]

^^^Awesome stuff to think about, really.
Indeed.


Great stuff; that's how it's done.
Thanks brother.



I know a guy that does restraining orders. Jus' sayin'...
Lulz. I'm not so sure that guy is a restraining order kind of fella; no, seems more like, at least, a tire-iron to the kneecaps kind a fella.



http://boards.420chan.org/jenk/src/1333036066510.jpg
My thoughts exactly.


...whew...


Strong work; hope that the family unit is back in place very soon.

Thank you brother. It will be. I'm flying out to meet her tomorrow morning and we're making it a long-weekend get away.

[camau71]

Have a great time on you mini vacation, you deserve it!

[FlaIronMind]

Have a great time on you mini vacation, you deserve it!

Thanks brother.

________________________________

Posting today's session momentarily...

[FlaIronMind]

Today has been chaotic. General chaos combined with that level of insanity that always seems to occur on the eve of leaving town, what with the million little fires that pop up and need extinguishing.

In any case, had to make it a very quick session in the dungeon today.

Total time in dungeon - 27 minutes.

Today's Session:

WU:
Run to dungeon.

Squat (pink bands, doubled):
5 x 135lbs
5 x 225lbs
-------------
5 x 305lbs
5 x 415lbs
5 x 495lbs
5 x 585lbs
removed bands
3 x 655lbs

SLDL:
5 x 225lbs
5 x 315lbs
5 x 405lbs
5 x 495lbs
3 x 545lbs

Power Clean To OH Press:
5 x 135lbs
5 x 155lbs
5 x 175lbs
5 x 195lbs
3 x 215lbs

Close:
Run home.

That's it for the remainder of the week. Back in the dungeon come Monday.

Meanwhile, T - approx. 14 hours until take off. Can't wait.

eKeUIuAvD94

[HoustonTXMuscle]

Impressive workout & volume for 27 minutes. Would rep you but am still on spread. Can't help but wonder what your definition of Rest is. Enjoy your weekend get away.

[Swann74]

You gotta love it...
Only 27 minutes yet you are still throwing up 655 for a triple! Superhuman work my friend. Enjoy that well deserved mini-vacation!

[mharrislove]

http://movieswallpaper.org/wp-content/uploads//2012/03/Fast-and-Furious-5-Movie-Poster.jpg

[HippieChick]

Your killing me ... huge volume and super speedy ... AMAZING

[FlaIronMind]

Impressive workout & volume for 27 minutes. Would rep you but am still on spread. Can't help but wonder what your definition of Rest is. Enjoy your weekend get away.

Thank you my friend. Despite my earlier quote of Born, there's something to be said for that whole "a body at rest..." line of thinking.


You gotta love it...
Only 27 minutes yet you are still throwing up 655 for a triple! Superhuman work my friend. Enjoy that well deserved mini-vacation!

Thanks brother.


http://movieswallpaper.org/wp-content/uploads//2012/03/Fast-and-Furious-5-Movie-Poster.jpg

Come to think of it, one of those movies was filmed here in Miami. ;)
Thank you my brother.


Your killing me ... huge volume and super speedy ... AMAZING

Thanks HC!

__________________________________

Heading out to the airport now. Hope the remainder of everyone's week is good and have a great weekend.

[Marius_Ursus]

Strong power clean and press. You've really come a long way.

[FlaIronMind]

Strong power clean and press. You've really come a long way.

Thank you brother.

___________________________

Posting today's session momentarily...

[FlaIronMind]

The weekend get away with the wife was outstanding. Had a great time and it was indeed much needed. We flew back in late yesterday and this morning I could not wait to get back in my dungeon.

Today's Session:

WU:
Run to dungeon.

Squat (Pink bands, doubled):
5 x 135lbs
5 x 225lbs
-----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
Removed bands...
5 x 585lbs
5 x 655lbs

Rack Pull (Pink bands, doubled):
5 x 315lbs
5 x 405lbs
5 x 495lbs
Removed bands...
3 x 585lbs
3 x 675lbs

Front Squat (Black bands + pink bands, singled, reversed/rigged from top):
5 x 135lbs
5 x 185lbs
5 x 225lbs
5 x 225lbs
5 x 275lbs

Deadlift (Single pink band - rigged down length of Oly bar and then stood upon for lift):
5 x 185lbs
5 x 225lbs
5 x 315lbs
5 x 405lbs
3 x 455lbs

Farmer Carry:
75lb DB (R) + 75lb DB (L) x dungeon floor.

Bench Press (Pink bands, doubled):
5 x 145lbs
5 x 195lbs
5 x 255lbs
Removed bands...
5 x 305lbs
5 x 355lbs

Farmer Carry:
75lb DB (R) + 75lb DB (L) x dungeon floor.

Close:
Walk home. In howling wind and sheets of rain. Happy happy, joy joy.

Edited to add:

WTF Moment (Registered trademark MHL Enterprises, LLC.):

So it was fairly empty in the dungeon this morning. I was secluded from the few souls who were there and was, as usual, minding my own business in my power rack. Then up comes this woman, the poster child for all that is wrong with public dungeon membership, carrying a yoga mat in one hand and a weebles-wobble ball under her other arm. She then came directly next to my power rack (which I was in at the time, doing squats), laid down the yoga mat, put the bosu ball at the end of the mat (farthest away from my power rack) and laid down to do...wait for it...crunches, her head inches from the power rack, such that I had to step over her to add more plates to the (right side of the) bar.

Seriously? This is where you feel it appropriate to do your goddamn crunches lady? 40,000 sq. ft. of dungeon floor space and you come here?...and this close?

Suppressing the urge to walk to the far, left side of the Oly bar and remove all the plates from that side at once, I took a deep breath, stepped over her to add on another plate, added the plate, stepped back over her, knelt down and said,

"Good job with your cute crunches. However, I would strongly recommend you find another area of this large, two-story gym in which to finish them off. I've been out of the gym for the last four days or so and don't feel as strong as I did last week and it would truly be a shame if I lose control and send six 45lb plates crashing down on your skull."

She stared at me wide-eyed as if I just told her I was going to stab her in the kidneys. Followed by,

"Oh my! Yes, thank you, um, I will leave immediately."

Sigh x 1000.

[bamazav]

Your strength amazes me. Good job. RTR!

[FlaIronMind]

Your strength amazes me. Good job. RTR!

Thanks brother.

[-=FLEX=-]

That workout was just nuts from beginning to end.

[FlaIronMind]

That workout was just nuts from beginning to end.

:)

Thank you brother.