Back To The Dungeon

[Meatpants]

Nice work today FIM.

And early too.:)

[nvrstopworking]

Wow Fla! Talk about taking some rage out on the iron! Damn fine work!

Again... sorry to hear about your friend and his wife... I can't imagine a harder thing in life to go through. :(

I heard about the officer in St. Pete's too... thought of you immediately since I remembered you talking about the last 2 who were killed... apparently they caught the person and it was some 16-yr old kid??? WTF??? Horrible.... I also read that before these 3 officers there hadn't been a death in the St. Pete's police force in 30 years.... wow. :(

Stay strong brother!

[Brackneyc]

Serious work today FIM. Congrats on the dead PB! Just an all around great workout today.


Nice work today FIM.

And early too.:)


Wow Fla! Talk about taking some rage out on the iron! Damn fine work!

!

All of this^^. Really good stuff in here today. :)

[FlaIronMind]

Serious work today FIM. Congrats on the dead PB! Just an all around great workout today.


Nice work today FIM.

And early too.:)


Wow Fla! Talk about taking some rage out on the iron! Damn fine work!

Again... sorry to hear about your friend and his wife... I can't imagine a harder thing in life to go through. :(

I heard about the officer in St. Pete's too... thought of you immediately since I remembered you talking about the last 2 who were killed... apparently they caught the person and it was some 16-yr old kid??? WTF??? Horrible.... I also read that before these 3 officers there hadn't been a death in the St. Pete's police force in 30 years.... wow. :(

Stay strong brother!


All of this^^. Really good stuff in here today. :)

Thank you gentlemen.

[-=FLEX=-]

Good work FIM.

-=FLEX=-

[FlaIronMind]

Good work FIM.

-=FLEX=-

Thanks bro.

[FlaIronMind]

...and we're damn good too. But you can't be any geek off the street; gotta be handy with the steel if you know what I mean - earn your keep..."

Thus began my 0530 session in the dungeon this morning.

Today's session:

Deadlifts:
5 x 185lbs (WU)
5 x 225lbs
5 x 275lbs
5 x 295lbs
5 x 315lbs
Feeling it here. But there's more inside...I feel it. Stepped back and looked at the iron. I could feel its mockery. I saw the iron again and it began morphing. All sounds silenced. It suddenly represented everything I've been trying to move, but have been unable to. Then inside, it snapped. Grab some more iron...this beast will be laid to waste.
5 x 335lbs (PB)

Overhead BB Press (Oly):
5 x 90lbs
5 x 100lbs
5 x 115lbs
5 x 125lbs
5 x 135lbs

BB Shrugs:
10 x 185lbs
10 x 205lbs
10 x 230lbs
10 x 265lbs
10 x 295lbs

Arnolds:
12 x 45lbs
12 x 50lbs
10 x 60lbs

DB Lat Raise:
12 x 25lbs
12 x 27.5lbs
10 x 30lbs

Pull-Ups:
4 x BW
4 x BW
4 x BW
4 x BW

Close:
5 minutes on heavy bag. 3 minutes speed rope. Run home, climb stairs - 40 flights - back up to crib.

West Coast tuneage in the dungeon:

S_KWleJp3aE

vF74D3kbbTI

QWfbGGZE07M

UiPbeIXZpD4

Rlkq3ODntkU

[mharrislove]

Holy hell, IronMind, you brought the fire to the dungeon this week. Damn. I don't even know where to start: knockin' out PRs like new sparing partners, makin' Arnie proud on those presses, or workin' the Oly bar for the overhead work. Just really good work; a picture of applied rage. (Plus, extra credit for even remembering who the hell D.O.C. is! Nice find!)

[FlaIronMind]

Holy hell, IronMind, you brought the fire to the dungeon this week. Damn. I don't even know where to start: knockin' out PRs like new sparing partners, makin' Arnie proud on those presses, or workin' the Oly bar for the overhead work. Just really good work; a picture of applied rage. (Plus, extra credit for even remembering who the hell D.O.C. is! Nice find!)

Thank you my friend. Still play the hell out of that DOC cd...sad what happened to his vocal cords from the accident.

[FlaIronMind]

Just back from the dungeon.

Today's session:

Squats:
5 x 190lbs (WU)
5 x 215lbs
5 x 250lbs
5 x 270lbs
5 x 290lbs
3 x 300lbs

Bench Press:
5 x 165lbs
5 x 175lbs
5 x 185lbs
5 x 195lbs
5 x 205lbs

Bent Over BB Rows:
5 x 115lbs
5 x 135lbs
5 x 155lbs
5 x 185lbs
5 x 205lbs

BB Curls (Oly):
10 x 85lbs
10 x 95lbs
10 x 115lbs

Good Mornings (Oly):
12 x 95lbs
12 x 105lbs
12 x 115lbs

Tricep Pushdown:
5 x 80lbs
5 x 95lbs
5 x 110lbs
5 x 115lbs
3 x 125lbs

Leg Extensions + Speed Rope:
10 x 140lbs
60 seconds speed rope
10 x 170lbs
60 seconds speed rope
10 x 200lbs
60 seconds speed rope

Close:

5 minutes heavy bag; run home; stairs - 40 flights - up to crib.

East Coast Tuneage:

lWTE1Uj9Z8c

DOaHLsNPM88

bAlsaFKtHuU

UKjj4hk0pV4

WwoM5fLITfk

Happy Friday people.

[Doc.Happy]

hello my friend! great workout! wishing you a fantastic day and a fabulous weekend!

[FlaIronMind]

hello my friend! great workout! wishing you a fantastic day and a fabulous weekend!

Thanks Doc; you too.

[mharrislove]

Man, I'm spending more time on those tunes than the "critical beatdown" you laid on that iron! ("So, you're a philosopher?") Everything's looking great, but you have some strong ass curls in the logbook. Also, the almost incidental mention of the 40 flights gets me every time.

Anyway, on another note, my wife and I are celebrating a few work projects that finally came to pass (including one involving the care of veterans), so we'll be spending time with the following this weekend:






http://ecx.images-amazon.com/images/I/41XsuVIS94L._SL500_AA300_.jpg


http://3.bp.blogspot.com/_xiBXzF7DlZs/Sfk5ZRZywvI/AAAAAAAAAB8/LJc-3V3FEYg/s320/DSC_0015.jpg


Have a good weekend, my friend

[FlaIronMind]

Man, I'm spending more time on those tunes than the "critical beatdown" you laid on that iron! ("So, you're a philosopher?") Everything's looking great, but you have some strong ass curls in the logbook. Also, the almost incidental mention of the 40 flights gets me every time.

Anyway, on another note, my wife and I are celebrating a few work projects that finally came to pass (including one involving the care of veterans), so we'll be spending time with the following this weekend:






http://ecx.images-amazon.com/images/I/41XsuVIS94L._SL500_AA300_.jpg


http://3.bp.blogspot.com/_xiBXzF7DlZs/Sfk5ZRZywvI/AAAAAAAAAB8/LJc-3V3FEYg/s320/DSC_0015.jpg


Have a good weekend, my friend

Thank you brother. And...excellent, on both counts. Enjoy and cherish every moment.

Last night my friend's wife finally passed away, ending her far-too-long suffering, as well as that endured by her husband, family and loved ones.

Thank you for all of your support, kind words, good thoughts and prayers.

[2nd_chance]

300# squats?!?!

I can't wait until you post up some before and after pics. It's gonna be awesome :)

[IronAvalanche]

300# squats?!?!

I can't wait until you post up some before and after pics. It's gonna be awesome :)

X2. In for the before and after pics.:)

[mharrislove]

Thank you brother. And...excellent, on both counts. Enjoy and cherish every moment.

Last night my friend's wife finally passed away, ending her far-too-long suffering, as well as that endured by her husband, family and loved ones.

Thank you for all of your support, kind words, good thoughts and prayers.

I'm sorry to hear that, bro. Even though you saw it all unfolding, it doesn't make it any easier. I'll continue to send good thoughts your way as you continue to support your friend in need. - Peace, M

[FlaIronMind]

I'm sorry to hear that, bro. Even though you saw it all unfolding, it doesn't make it any easier. I'll continue to send good thoughts your way as you continue to support your friend in need. - Peace, M

Thank you brother...very much appreciated. It's been a tough couple of days. Had a viewing/memorial last evening (and into the night) and it was very difficult for everyone.

Thanks again my friends, for all your kind words and support. I'll make the rounds in here as soon as I can, I promise. I'm totally drained at this point and off to hit the rack for a while.

PS - Thanks IA and David.

[Doc.Happy]

I am sorry to hear of the pain that your friends have gone through, in all things there is purpose, even though it is incomprehensible to us sometimes. i will keep you and them in my prayers!

[FlaIronMind]

I am sorry to hear of the pain that your friends have gone through, in all things there is purpose, even though it is incomprehensible to us sometimes. i will keep you and them in my prayers!

Thank you Doc; much appreciated.

[FlaIronMind]

Last night yielded very little sleep - about 2 hours total. Finally said fugg it and got out of bed at 0330 to get the coffee brewing and to begin frying up some bacon and eggs. By 0530 I was in the dungeon. It was just me, something which suited me perfectly.

Today's session:

Leg Press + Crunches:
5 x 270lbs (WU)
40 crunches
5 x 360lbs
40 crunches
5 x 450lbs
40 crunches
5 x 540lbs
40 crunches
5 x 630lbs
40 crunches
5 x 720lbs
40 crunches

Squats:
5 x 205lbs ("WU"...feeling how it felt after those leg presses; all systems a-ok.)
5 x 235lbs
5 x 260lbs
5 x 275lbs
5 x 295lbs
5 x 315lbs (PB)

Bench Press:
5 x 170lbs
5 x 180lbs
5 x 190lbs
5 x 200lbs
5 x 210lbs (PB)

Bent-Over BB Rows (Standing On Bench):
5 x 95lbs
5 x 105lbs
5 x 115lbs
5 x 125lbs
5 x 135lbs

Bench Dips (Weighted):
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)

Skullcrushers:
5 x 90lbs
5 x 90lbs
5 x 90lbs
10 x 80lbs
10 x 80lbs

Seated Cable Rows:
5 x 210lbs
5 x 230lbs
5 x 240lbs
5 x 250lbs
5 x 270lbs (entire stack of 260lbs + 10lb DB thrown on top of stack)

Close:

Run home.

Make it a great day.

[nvrstopworking]

Holy crap! Someone went and gone Supa-man on us! :D

That's some beastly work with the crunches and Leg Presses... and the Seated Cable Rows... DAYUM! Congrats on the PBs!

[Doc.Happy]

bacon and eggs??? no wonder you had a great workout! ahh how i love bacon but my butt cheeks love it more!

very impressive workout! congrats on the PR!

[FlaIronMind]

Holy crap! Someone went and gone Supa-man on us! :D

That's some beastly work with the crunches and Leg Presses... and the Seated Cable Rows... DAYUM! Congrats on the PBs!

Thanks N.


bacon and eggs??? no wonder you had a great workout! ahh how i love bacon but my butt cheeks love it more!

very impressive workout! congrats on the PR!

Lulz. Thanks Doc.

[Meatpants]

Great set FIM. For the lack of sleep, you would never know it by the workout. When my sleep gets messed up, it usually is obvious in my workouts.

Congrats on the PB's.

[FlaIronMind]

Great set FIM. For the lack of sleep, you would never know it by the workout. When my sleep gets messed up, it usually is obvious in my workouts.

Congrats on the PB's.

Thanks MP.

[FlaIronMind]

Last night yielded very little sleep - about 2 hours total. Finally said fugg it and got out of bed at 0330 to get the coffee brewing and to begin frying up some bacon and eggs. By 0530 I was in the dungeon. It was just me, something which suited me perfectly.

Today's session:

Leg Press + Crunches:
5 x 270lbs (WU)
40 crunches
5 x 360lbs
40 crunches
5 x 450lbs
40 crunches
5 x 540lbs
40 crunches
5 x 630lbs
40 crunches
5 x 720lbs
40 crunches

Squats:
5 x 205lbs ("WU"...feeling how it felt after those leg presses; all systems a-ok.)
5 x 235lbs
5 x 260lbs
5 x 275lbs
5 x 295lbs
5 x 315lbs (PB)

Bench Press:
5 x 170lbs
5 x 180lbs
5 x 190lbs
5 x 200lbs
5 x 210lbs (PB)

Bent-Over BB Rows (Standing On Bench):
5 x 95lbs
5 x 105lbs
5 x 115lbs
5 x 125lbs
5 x 135lbs

Bench Dips (Weighted):
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)

Skullcrushers:
5 x 90lbs
5 x 90lbs
5 x 90lbs
10 x 80lbs
10 x 80lbs

Seated Cable Rows:
5 x 210lbs
5 x 230lbs
5 x 240lbs
5 x 250lbs
5 x 270lbs (entire stack of 260lbs + 10lb DB thrown on top of stack)

Close:

Run home.

Make it a great day.

[IronAvalanche]

Good job today FIM! Your PBing all over the place. Your plan is really working for you. Any more weight loss to report?:)

[Brackneyc]

Last night yielded very little sleep - about 2 hours total. Finally said fugg it and got out of bed at 0330 to get the coffee brewing and to begin frying up some bacon and eggs. By 0530 I was in the dungeon. It was just me, something which suited me perfectly.

Today's session:

Leg Press + Crunches:
5 x 270lbs (WU)
40 crunches
5 x 360lbs
40 crunches
5 x 450lbs
40 crunches
5 x 540lbs
40 crunches
5 x 630lbs
40 crunches
5 x 720lbs
40 crunches

Squats:
5 x 205lbs ("WU"...feeling how it felt after those leg presses; all systems a-ok.)
5 x 235lbs
5 x 260lbs
5 x 275lbs
5 x 295lbs
5 x 315lbs (PB)

Bench Press:
5 x 170lbs
5 x 180lbs
5 x 190lbs
5 x 200lbs
5 x 210lbs (PB)

Bent-Over BB Rows (Standing On Bench):
5 x 95lbs
5 x 105lbs
5 x 115lbs
5 x 125lbs
5 x 135lbs

Bench Dips (Weighted):
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)

Skullcrushers:
5 x 90lbs
5 x 90lbs
5 x 90lbs
10 x 80lbs
10 x 80lbs

Seated Cable Rows:
5 x 210lbs
5 x 230lbs
5 x 240lbs
5 x 250lbs
5 x 270lbs (entire stack of 260lbs + 10lb DB thrown on top of stack)

Close:

Run home.

Make it a great day.


Nothing, and I mean nothing beats a morning workout. Great work, and early to boot. Win and win. :)

[-=FLEX=-]

Congrats on the BP and Squat PBs.

-=FLEX=-

[FlaIronMind]

Good job today FIM! Your PBing all over the place. Your plan is really working for you. Any more weight loss to report?:)

Thanks bro. It is working well. Weight loss, more specifically, fat loss continues. Down to 221 now, which is 42 pounds less than what I weighed at the beginning of August, 2010. If I look back to July of 2010, it's 49 pounds less. At this point, I've lost over 7 inches from my waist (was a 43" previously - maybe a 44"- I used to wear a 42" with an expanda-waist) and now am 36" which requires a belt to be held up), neck size is down to a 17.5 (from 19-19.5) and chest size is now 46 (from 50). As I mentioned previously to MHL, the total weight loss is now slower as muscle-mass increases and continues to get packed-on. But, I do still have more to go to achieve my vision - both in terms of fat loss and, of course, muscle mass gain. Keepin' on, keepin' on, shifting the paradigm as evolution progresses.


Nothing, and I mean nothing beats a morning workout. Great work, and early to boot. Win and win. :)

Thanks B. I'm almost always in the dungeon by no later than 0830. I love early-morning dungeon time. Those times when life forces me to, for instance, hit the dungeon around noon or so (or sometimes even in the late evening), it is just not the same for me.


Congrats on the BP and Squat PBs.

-=FLEX=-

Thanks bro.

[IronAvalanche]

Excellent progress FIM! You must have a whole new wardrobe now.

[FlaIronMind]

Excellent progress FIM! You must have a whole new wardrobe now.

Thanks bro. I do, but it's kinda funny; I've been having to buy new crap as things progress, and now have nothing that really fits anymore. For instance, I bought new stuff at a 40"; then at a 38", now at a 36", bought new belts, new shorts, shirts, etc. I'm trying put off buying new stuff until I get down some more, but it's getting to the point where I'm going to again have to buy some clothes for the time being. I no longer have a single suit (something I had to break out at my friend's wife's memorial) that fits me well...it's all hoops/pulleys/smoke and mirrors to get my suit pants to stay up and not continuously drop 'round my ankles and my suit jacket looks like I'm a kid wearing his grandfather's coat.

Don't get me wrong...it's an outstanding feeling/situation. :D

[FlaIronMind]

Last night yielded very little sleep - about 2 hours total. Finally said fugg it and got out of bed at 0330 to get the coffee brewing and to begin frying up some bacon and eggs. By 0530 I was in the dungeon. It was just me, something which suited me perfectly.

Today's session:

Leg Press + Crunches:
5 x 270lbs (WU)
40 crunches
5 x 360lbs
40 crunches
5 x 450lbs
40 crunches
5 x 540lbs
40 crunches
5 x 630lbs
40 crunches
5 x 720lbs
40 crunches

Squats:
5 x 205lbs ("WU"...feeling how it felt after those leg presses; all systems a-ok.)
5 x 235lbs
5 x 260lbs
5 x 275lbs
5 x 295lbs
5 x 315lbs (PB)

Bench Press:
5 x 170lbs
5 x 180lbs
5 x 190lbs
5 x 200lbs
5 x 210lbs (PB)

Bent-Over BB Rows (Standing On Bench):
5 x 95lbs
5 x 105lbs
5 x 115lbs
5 x 125lbs
5 x 135lbs

Bench Dips (Weighted):
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)
10 x BW (+ 90lbs)

Skullcrushers:
5 x 90lbs
5 x 90lbs
5 x 90lbs
10 x 80lbs
10 x 80lbs

Seated Cable Rows:
5 x 210lbs
5 x 230lbs
5 x 240lbs
5 x 250lbs
5 x 270lbs (entire stack of 260lbs + 10lb DB thrown on top of stack)

Close:

Run home.

Make it a great day.

[2nd_chance]

Leg Press + Crunches:
5 x 270lbs (WU)
40 crunches
5 x 360lbs
40 crunches
5 x 450lbs
40 crunches
5 x 540lbs
40 crunches
5 x 630lbs
40 crunches
5 x 720lbs
40 crunches

Squats:
5 x 205lbs ("WU"...feeling how it felt after those leg presses; all systems a-ok.)
5 x 235lbs
5 x 260lbs
5 x 275lbs
5 x 295lbs
5 x 315lbs (PB)



Seriously man!!! Heavy sets of leg presses FOLLOWED by heavy squats... capped by a 3-plate 5 repper? You are starting to blow me away in here brother! Congrats!

[FlaIronMind]

Seriously man!!! Heavy sets of leg presses FOLLOWED by heavy squats... capped by a 3-plate 5 repper? You are starting to blow me away in here brother! Congrats!

Thank you bro; means a great deal to me, particularly coming from you.

[mharrislove]

Seriously man!!! Heavy sets of leg presses FOLLOWED by heavy squats... capped by a 3-plate 5 repper? You are starting to blow me away in here brother! Congrats!

^^^Cyborg is right on the mark. Comparing your last workout to some of your earlier entries is truly illuminating. You are just at another level right now. I don't know where you are going to take this thing, but I wouldn't put anything past you. I don't know if you have reached your all-time best conditioning-wise. If not, just be patient - YOU WILL.

[Doc.Happy]

a friend sent this to me, so profound! i immediately thought of you and all that your are going through with your friends at this time.

-NXWE6AC8ao

[FlaIronMind]

^^^Cyborg is right on the mark. Comparing your last workout to some of your earlier entries is truly illuminating. You are just at another level right now. I don't know where you are going to take this thing, but I wouldn't put anything past you. I don't know if you have reached your all-time best conditioning-wise. If not, just be patient - YOU WILL.

Thank you my friend. And it's kind of funny, late last week (Friday I believe it was), I swung by my chiropractor's office for a quick adjustment. He remarked how far I have come and how great I look, stating that he thinks I'm in the best shape I have ever been - something I confirmed to him. That kind of affirmation/confirmation feels great.

Still, that said, onwards and upwards...there's still some bigger, badder beasts to be slain.

Hope you're feeling better bro - haven't made it to your journal yet, but I shall. ;)


a friend sent this to me, so profound! i immediately thought of you and all that your are going through with your friends at this time.

-NXWE6AC8ao

This means a great deal to me Doc. Thank you for thinking of me, thank you for sharing this, and thank God for connecting the dots that lead to it being posted here.

[FlaIronMind]

A 0530 session in the dungeon this morning.

Today's session:

Deadlifts:
5 x 225lbs (WU)
5 x 275lbs
5 x 300lbs
5 x 320lbs
5 x 340lbs (PB)

Overhead BB Press:
5 x 90lbs
5 x 105lbs
5 x 120lbs
5 x 130lbs
5 x 135lbs

Wheelbarrow Shrugs:
12 x 270lbs
12 x 360lbs
12 x 450lbs

DB Lateral Raise:
12 x 15lbs
12 x 15lbs
12 x 20lbs
12 x 20lbs
12 x 22.5lbs

Neck Press (Decline, Close Grip):
10 x 95lbs
10 x 115lbs
10 x 135lbs
10 x 155lbs

Hack Press (Calves Only):
15 x 360lbs
15 x 450lbs
15 x 540lbs
15 x 630lbs
15 x 720lbs

Close:

5 minutes heavy bag, 2 minutes speed rope, run home, stairs - 40 flights - up to crib.

Happy Hump Day my friends.

[IronAvalanche]

Lots of weight today FIM. Pulling the big numbers. Congrats on the dead PB! Wheelbarrow shrugs, eh? I'll have to check those out one day.:)

[mharrislove]

Awesome work on the DLs, my friend. You are continuing the march against the enemy in the dungeon this week! The shoulder exercises are coming along as well. Also, you and 2nd Chance have me chomping at the bit to get to some decline work! Anyway, keep the momentum going...

[fitmom43]

Your workouts are impressive as ever! My thoughts and prayers to you and your friends. Even though we know that a loved one is coming close to their time, and it will end the suffering, the pain of loss is no less. *hugs*

[FlaIronMind]

Lots of weight today FIM. Pulling the big numbers. Congrats on the dead PB! Wheelbarrow shrugs, eh? I'll have to check those out one day.:)

Thanks IA.


Awesome work on the DLs, my friend. You are continuing the march against the enemy in the dungeon this week! The shoulder exercises are coming along as well. Also, you and 2nd Chance have me chomping at the bit to get to some decline work! Anyway, keep the momentum going...

Thank you my brother. The decline work felt good, particularly taking it down to the neck. Hit it somewhat late in the game today though and was feeling it more than I would have ordinarily.


Your workouts are impressive as ever! My thoughts and prayers to you and your friends. Even though we know that a loved one is coming close to their time, and it will end the suffering, the pain of loss is no less. *hugs*

Many thanks FM and very much appreciated.

[FlaIronMind]

Beat.

Hitting the rack early, amidst (C2H5)2O and/or C4H10O - induced tuneage..."All I want in life's a little bit of love to take the pain away..."

EOL1291ryKM

[nvrstopworking]

Nice PB on the Deads Fla! Weight's gettin' up there! 4 plates in the not-too-distant future!

[mharrislove]

Here's a little something to have with your morning coffee. Good luck in the dungeon later on...


madax7-lMvM

[FlaIronMind]

Nice PB on the Deads Fla! Weight's gettin' up there! 4 plates in the not-too-distant future!

Thanks N.


Here's a little something to have with your morning coffee. Good luck in the dungeon later on...


madax7-lMvM

Excellent MHL; thank you bro.

[Brackneyc]

Holy crap! Someone went and gone Supa-man on us! :D

That's some beastly work with the crunches and Leg Presses... and the Seated Cable Rows... DAYUM! Congrats on the PBs!


This for sure. Dude is just killing it. :)

[FlaIronMind]

So yesterday was a "rest" day but it was anything but. Early in the AM my wife began complaining of stomach pain, headache, cold sweats, etc. Started to get really bad, with vomiting as well. Was in the process of taking her to our doc when she collapsed on the floor, vomiting, crying, complaining of both chest and abdominal pain. Quickly made a call to 911/some EMT friends and within three minutes I had four of them here in our place. Battery of tests take place, doc gets in touch and, long story short, it was an extremely nasty stomach virus. If MHL were any closer, I'd blame him. Nonetheless, yesterday and last night were very long one, even with her sleeping much of the day. Stayed dressed until about 0330 this morning just in case I needed to do...well, anything. Got about 1.5 hours of sleep, getting up at 0500. Seeing my wife in pain such as that, and not being able to do a thing about it to eliminate the pain was beyond frustrating and painful for me. Today, thank God, she is doing much better; well enough such that I was able to escape to the dungeon for a quick session (since our cleaning lady was here as well), to take out some of yesterday's frustrations and feelings of helplessness upon an otherwise unsuspecting iron.

Anyway, today's session:

Leg Press + Crunches:
12 x 270lbs (WU)
50 crunches
12 x 450lbs
50 crunches
12 x 540lbs
50 crunches
12 x 630lbs
50 crunches
12 x 720lbs
50 crunches

Leg Extensions + Speed Rope:
12 x 150lbs
60 seconds speed rope
12 x 180lbs
60 seconds speed rope
12 x 210lbs
60 seconds speed rope

Squats:
5 x 135lbs (testing the waters here; my legs were already starting to holler...but, systems are go...)
5 x 245lbs
5 x 265lbs
5 x 295lbs
5 x 325lbs (PB)

Bench Press:
5 x 175lbs
5 x 185lbs
5 x 200lbs
5 x 215lbs (PB)

BB Curl (Oly):
12 x 65lbs
12 x 75lbs
12 x 85lbs
12 x 90lbs

Close:

5 minutes on heavy bag. Walk home, sipping a Cuban coffee. ;)

Have a great weekend my friends.

[IronAvalanche]

Glad to hear your wife is doing better. That virus sounds horrible.

[FlaIronMind]

Glad to hear your wife is doing better. That virus sounds horrible.

Thank you brother. It is horrible; I would not wish it upon anyone.

[2nd_chance]

Glad the Mrs. is doing better!

Dang! 5 x 325 on squats! You are building some wheels FIM. And a bench PR in the same session. Whatever you're doing just keep doing it.

[msru]

Good to hear your wife is ok. Those stomach viruses can be nasty. Good looking routine too. Congrats on the 2 PBs.

[mharrislove]

So yesterday was a "rest" day but it was anything but. Early in the AM my wife began complaining of stomach pain, headache, cold sweats, etc. Started to get really bad, with vomiting as well. If MHL were any closer, I'd blame him. Nonetheless, yesterday and last night were very long one...

Aww, man... "Don't tase me, bro!" It wasn't me! Seriously!!!




Squats:
5 x 135lbs (testing the waters here; my legs were already starting to holler...but, systems are go...)
5 x 245lbs
5 x 265lbs
5 x 295lbs
5 x 325lbs (PB)

Bench Press:
5 x 175lbs
5 x 185lbs
5 x 200lbs
5 x 215lbs (PB)

BB Curl (Oly):
12 x 65lbs
12 x 75lbs
12 x 85lbs
12 x 90lbs



Stellar work, man. You are still on a tear through all that stands in the way.

On the homefront, I wish your lady a speedy recovery. I wouldn't wish that stuff on anybody.

[nvrstopworking]

Nothing worse than seeing someone you love in pain while knowing that there's nothing you can do to help. Crappy feeling! :( Glad to hear that the wifey's ok though!

Nice work in the dungeon! Them's some big boy squats and leg presses!

[FlaIronMind]

Glad the Mrs. is doing better!

Dang! 5 x 325 on squats! You are building some wheels FIM. And a bench PR in the same session. Whatever you're doing just keep doing it.

Thank you David.


Good to hear your wife is ok. Those stomach viruses can be nasty. Good looking routine too. Congrats on the 2 PBs.

Long time no see M. Glad to see you back here. Thank you!


Aww, man... "Don't tase me, bro!" It wasn't me! Seriously!!!



Stellar work, man. You are still on a tear through all that stands in the way.

On the homefront, I wish your lady a speedy recovery. I wouldn't wish that stuff on anybody.

Thank you my friend.


Nothing worse than seeing someone you love in pain while knowing that there's nothing you can do to help. Crappy feeling! :( Glad to hear that the wifey's ok though!

Nice work in the dungeon! Them's some big boy squats and leg presses!

Thanks N.

[Doc.Happy]

wow, look at you and all the PBs! outstanding work!

how is everything else going?

have a wonderful weekend!

[FlaIronMind]

An early morning (0530) session in the dungeon today.

Today's session:

Incline Press:
10 x 135lbs (WU)
5 x 155lbs
5 x 165lbs
5 x 175lbs
5 x 185lbs

Deadlift:
5 x 225lbs
5 x 280lbs
5 x 315lbs
5 x 325lbs
3 x 345lbs (PB)

Overhead BB Press:
5 x 95lbs
5 x 100lbs
5 x 110lbs
5 x 130lbs
4 x 145lbs (PB)

Tricep Pushdown:
5 x 70lbs
5 x 80lbs
5 x 95lbs
5 x 110lbs

Pull-Up:
4 x BW
4 x BW
4 x BW
4 x BW

Arnolds:
12 x 35lbs
12 x 40lbs
12 x 50lbs
12 x 60lbs

BB Shrugs:
10 x 135lbs
10 x 185lbs
10 x 205lbs
10 x 255lbs
10 x 275lbs

Close:

5 minutes on heavy bag; 2 minutes speed rope.

Run on beach (3 miles) + 50 yard (approx.) wind sprints (x 5).

Searchin' For Animal Chin Tuneage:

K3ANjyhfe5o

8iYMtyy8kEo

BJmrRAad4Kc

L2L_vHI4Cxs

XiltQYlNot0

siziLfP8iP4

Make it a great day.

[mharrislove]

Step by step, inch by inch, you are nearing your AVI picture moment, my friend.

I know that you are proud of those deads, but the inclines are really solid, too. Keep it going!

[-=FLEX=-]

Step by step, inch by inch, you are nearing your AVI picture moment, my friend.

I know that you are proud of those deads, but the inclines are really solid, too. Keep it going!

Avi pic/progress pics are long overdue IMHO. :)

-=FLEX=-

[IronAvalanche]

Avi pic/progress pics are long overdue IMHO. :)

-=FLEX=-

x3. In for progress pics.

Congrats on the PBs today FIM. You've made amazing progress on both your workouts and your weight loss. Time to show off what your hard work has achieved.

[Doc.Happy]

why is everybody so hung up on progress pics and AVI? if he really wanted to post them he would. if he is in law enforcement, he will probably never post a pic. my sister refuses to do anything online with her pic for that reason.


on another note, very nice workout! congrats on the PR!

[FlaIronMind]

Step by step, inch by inch, you are nearing your AVI picture moment, my friend.

I know that you are proud of those deads, but the inclines are really solid, too. Keep it going!


Avi pic/progress pics are long overdue IMHO. :)

-=FLEX=-


x3. In for progress pics.

Congrats on the PBs today FIM. You've made amazing progress on both your workouts and your weight loss. Time to show off what your hard work has achieved.

Ask and you shall receive. ;)


why is everybody so hung up on progress pics and AVI? if he really wanted to post them he would. if he is in law enforcement, he will probably never post a pic. my sister refuses to do anything online with her pic for that reason.


on another note, very nice workout! congrats on the PR!

Aw, it's ok Doc, but thank you. :) And thanks for the congrats.

[mharrislove]

why is everybody so hung up on progress pics and AVI? if he really wanted to post them he would. if he is in law enforcement, he will probably never post a pic. my sister refuses to do anything online with her pic for that reason.


on another note, very nice workout! congrats on the PR!

Well, Doc, you have a valid point. I don't want to nag the guy about it or anything like that. Maybe it's that strange thing about the internet where you have conversations about stuff like approaches to lifting, a sick kid or spouse, big accomplishments in and out of the gym, and even personal tragedy. And then the image in your mind while you're exchanging messages is this:



http://bodyspace.bodybuilding.com/img/profiledefault.jpg


The other point is that if he posted a body part shot like this...



http://www.musclegaintruth.us/wp-content/uploads/2009/08/how-to-get-ripped-biceps.jpg


...he would probably still keep his security clearance, Florida CCW license, etc, etc. But having said that, it's a small thing and I respect his decision whether his keeps the silhouette guy or posts some crazy shot of his gunz. (Still hoping for the gunz, though! You know, the ones without a safety or night vision. http://assets.bodybuilding.com/forum/images/icons/icon10.gif)

[FlaIronMind]

Well, Doc, you have a valid point. I don't want to nag the guy about it or anything like that. Maybe it's that strange thing about the internet where you have conversations about stuff like approaches to lifting, a sick kid or spouse, big accomplishments in and out of the gym, and even personal tragedy. And then the image in your mind while you're exchanging messages is this:



http://bodyspace.bodybuilding.com/img/profiledefault.jpg


The other point is that if he posted a body part shot like this...



http://www.musclegaintruth.us/wp-content/uploads/2009/08/how-to-get-ripped-biceps.jpg


...he would probably still keep his security clearance, Florida CCW license, etc, etc. But having said that, it's a small thing and I respect his decision whether his keeps the silhouette guy or posts some crazy shot of his gunz. (Still hoping for the gunz, though! You know, the ones without a safety or night vision. http://assets.bodybuilding.com/forum/images/icons/icon10.gif)


Remember back up a couple-a posts where I said "ask and you shall receive."? I already put up progress pics. Have been taking them all along and had the wife snap a couple tonight. So, there is now a before pic and one taken tonight. I don't want to call it an "after" pic per se...it is entirely and completely an "en progress" pic. ;) But, they are now there and, even in my own estimation, were overdue.

But I thank you bro...for everything. ;)

[IronAvalanche]

Good point Deb. If posting pics compromises your job or safety, then obviously don't do it. I wasn't thinking about you being in law enforcement when I posted that.


Just went to your Bodyspace. Your progress pics are amazing. Your hard work definetly is paying off brother. Good job!

[FlaIronMind]

Good point Deb. If posting pics compromises your job or safety, then obviously don't do it. I wasn't thinking about you being in law enforcement when I posted that.

I appreciate that bro; but I done gone and put up progress pics already. I mentioned that a couple of posts back. ;)

[fitmom43]

Okay went and checked your progress pics, and you have made some serious progress!!!! Fantastic job seriously!!!

[FlaIronMind]

Okay went and checked your progress pics, and you have made some serious progress!!!! Fantastic job seriously!!!

Thank you FM.

[mharrislove]

Remember back up a couple-a posts where I said "ask and you shall receive."? I already put up progress pics. Have been taking them all along and had the wife snap a couple tonight. So, there is now a before pic and one taken tonight. I don't want to call it an "after" pic per se...it is entirely and completely an "en progress" pic. ;) But, they are now there and, even in my own estimation, were overdue.

But I thank you bro...for everything. ;)

Whoa...that is some serious progress. The change in waist size is really impressive. And sure enough, you do have some gunz! The people that are part of your everyday life have got to be stunned. How could they not be? And I know what you mean about posting the "early" pics. I trained for a few months during the comeback before I would even consider posting a pic. Anyway, doing this takes a different type of courage than the kind you use during your day job, but it's courage nonetheless. Much respect... http://assets.bodybuilding.com/forum/images/icons/icon14.gif

[FlaIronMind]

Just went to your Bodyspace. Your progress pics are amazing. Your hard work definetly is paying off brother. Good job!


Whoa...that is some serious progress. The change in waist size is really impressive. And sure enough, you do have some gunz! The people that are part of your everyday life have got to be stunned. How could they not be? And I know what you mean about posting the "early" pics. I trained for a few months during the comeback before I would even consider posting a pic. Anyway, doing this takes a different type of courage than the kind you use during your day job, but it's courage nonetheless. Much respect... http://assets.bodybuilding.com/forum/images/icons/icon14.gif

Many thanks and much appreciation my brothers.

[FlaIronMind]

Today was to be a "rest" day and/or some carditioning. I got some decent carditioning in yesterday, so I envisioned this more of a "rest" day actually. But, it was not to be. Fate found me in the dungeon for other reasons, so I hit it quickly for an abbreviated, light session.

Today's quick session (40 minutes):

Leg Press + Crunches:
15 x 270lbs
40 crunches
12 x 360lbs
40 crunches
12 x 450lbs
40 crunches
12 x 540lbs
40 crunches
12 x 630lbs
40 crunches
12 x 720lbs
40 crunches

Cable Curl (From Floor):
10 x 50lbs
10 x 60lbs
10 x 67.5lbs
10 x 75lbs
10 x 90lbs
10 x 95lbs

Pull-Down (WG):
10 x 120lbs
10 x 140lbs
10 x 160lbs
10 x 180lbs
10 x 200lbs

Behind Back Curl:
25 x Oly
20 x Oly + 20lbs
20 x Oly + 30lbs
20 x Oly + 40lbs

Pect Fly + Rear Delt:
10 x 115lbs (PF)
10 x 115lbs (RD)
10 x 130lbs (PF)
10 x 130lbs (RD)
10 x 145lbs (PF)
10 x 145lbs (RD)
10 x 160lbs (PF)
10 x 160lbs (RD)

Close:

3 minutes w/ heavy bag, 10 minutes w/ boxing pads.

[Doc.Happy]

great progress pics! amazing job!!

very nice abbreviated session! :)

[whatevergirl]

Today was to be a "rest" day and/or some carditioning. I got some decent carditioning in yesterday, so I envisioned this more of a "rest" day actually. But, it was not to be. Fate found me in the dungeon for other reasons, so I hit it quickly for an abbreviated, light session.

Today's quick session (40 minutes):

Leg Press + Crunches:
15 x 270lbs
40 crunches
12 x 360lbs
40 crunches
12 x 450lbs
40 crunches
12 x 540lbs
40 crunches
12 x 630lbs
40 crunches
12 x 720lbs
40 crunches

Cable Curl (From Floor):
10 x 50lbs
10 x 60lbs
10 x 67.5lbs
10 x 75lbs
10 x 90lbs
10 x 95lbs

Pull-Down (WG):
10 x 120lbs
10 x 140lbs
10 x 160lbs
10 x 180lbs
10 x 200lbs

Behind Back Curl:
25 x Oly
20 x Oly + 20lbs
20 x Oly + 30lbs
20 x Oly + 40lbs

Pect Fly + Rear Delt:
10 x 115lbs (PF)
10 x 115lbs (RD)
10 x 130lbs (PF)
10 x 130lbs (RD)
10 x 145lbs (PF)
10 x 145lbs (RD)
10 x 160lbs (PF)
10 x 160lbs (RD)

Close:

3 minutes w/ heavy bag, 10 minutes w/ boxing pads.

The dungeon agrees with you. :D Good work here! Lots of volume...holy cow!
I saw your progress pics, and you should be proud of your hard work.

:)

[FlaIronMind]

great progress pics! amazing job!!

very nice abbreviated session! :)


The dungeon agrees with you. :D Good work here! Lots of volume...holy cow!
I saw your progress pics, and you should be proud of your hard work.

:)

Thank you very much ladies.

[nvrstopworking]

Damn Fla! You been holdin' out! GREAT progress! Hell of a job shrinking that waistline and building the guns! :)

[whatevergirl]

Thank you very much ladies.

it just dawned on me that the 'fla' in your name...is for florida, right? omg...all this time, i thought it read...'flat'. i'm like why is his username flat iron mind?

anyways...i get it now. haha

have a good one! :D

[Meatpants]

Very nice work going on in here FIM. Catching up on the last three days. Glad to hear wifey is on the mend. You sets have been looking very solid, and your progress photos are showing your hard work. Well done sir. Keep it up.

[2nd_chance]

That's some amazing progess in those pics FIM! Awesome job! The sky is the limit :)

[Doc.Happy]

it just dawned on me that the 'fla' in your name...is for florida, right? omg...all this time, i thought it read...'flat'. i'm like why is his username flat iron mind?

anyways...i get it now. haha

have a good one! :D

LOL i only realized it was for florida about a month ago. i am horrible with stuff like that, wont even tell you guys what i thought it was :o

[FlaIronMind]

Damn Fla! You been holdin' out! GREAT progress! Hell of a job shrinking that waistline and building the guns! :)


Very nice work going on in here FIM. Catching up on the last three days. Glad to hear wifey is on the mend. You sets have been looking very solid, and your progress photos are showing your hard work. Well done sir. Keep it up.


That's some amazing progess in those pics FIM! Awesome job! The sky is the limit :)


Thank you all very much gentlemen...and thank you for your support.


it just dawned on me that the 'fla' in your name...is for florida, right? omg...all this time, i thought it read...'flat'. i'm like why is his username flat iron mind?

anyways...i get it now. haha

have a good one! :D


LOL i only realized it was for florida about a month ago. i am horrible with stuff like that, wont even tell you guys what i thought it was :o

Lulz. It's ok WEG...yes, the "Fla" is short for Florida; I'm fairly certain that, once or twice, I've been called far worse than "Flat Iron..."...probably the same goes for whatever you had in mind Doc. ;)

[nvrstopworking]

Add me to the list of people who thought that "Fla" was short for "Flat". :o

[FlaIronMind]

A gorgeous evening here on South Beach. Did a little cardio earlier this evening by way of a walk on the beach. ;)

Tuneage...courtesy of the outstanding Irish maestro (a favorite of my great-grandparents), John McCormack. It never ceases to amaze me how McCormack can reduce everything else to the un-noticeable, even as one stands amongst the madness of South Beach.

FtAXRTGX3ss

S-fbYYIfqRw

GnuUwY8bX1w

Have a good night friends.

[mharrislove]

It just kills me that you know music from John McCormack and a band like, Fishbone. Musical variety = an expensive ass vinyl/CD collection!

See you in the dungeon tomorrow.

[FlaIronMind]

Early morning session in the dungeon today (0530).

Today's session:

Squats:
5 x Oly (Front)
5 x 95lbs (Front)
5 x 115lbs (Front)
5 x 135lbs (Front)
5 x 225lbs
5 x 275lbs
5 x 295lbs
5 x 315lbs
5 x 350lbs (PB)

Bench Press:
5 x 180lbs
5 x 195lbs
5 x 205lbs
5 x 220lbs (PB)

T-Bar Rows (Oly bar, shoved in corner w V-grip):
5 x 90lbs
5 x 135lbs
5 x 180lbs
5 x 225lbs
4 x 275lbs

Skullcrushers:
10 x 80lbs
10 x 80lbs
10 x 80lbs

Bench Dips (Weighted):
12 x BW (+ 90lbs)
12 x BW (+ 90lbs)
12 x BW (+ 90lbs)
10 x BW (+ 135lbs)

Close:

Run home; stairs - 40 flights - up to crib.

Happy Hump Day.

"'Cause the 808 drum-kick make the girlies get dumb" tuneage:

u2cYAJvJpy0

M4Bx7R0LKx0

iRb9PONMeLY

8HOHkxVYdJs

54yIMKjG048

[Doc.Happy]

ok, so explain about the pink cookies???

[FlaIronMind]

ok, so explain about the pink cookies???

Lulz.

Watch the vid. LL can explain it more lyrically than can I. ;)

[nvrstopworking]

Squats are gettin' up there FIM! Heck of a PB! :)

[mharrislove]

ok, so explain about the pink cookies???


Lulz.

Watch the vid. LL can explain it more lyrically than can I. ;)

LOL!

I am aware. http://assets.bodybuilding.com/forum/images/icons/icon12.gif

[IronAvalanche]

FIM you laid down some great numbers today. A PB on squats and bench in the same workout. Excellent!!

[FlaIronMind]

Squats are gettin' up there FIM! Heck of a PB! :)


FIM you laid down some great numbers today. A PB on squats and bench in the same workout. Excellent!!

Thank you gents!


LOL!

I am aware. http://assets.bodybuilding.com/forum/images/icons/icon12.gif

In hindsight, perhaps such a question was inevitable. :D ;)

[-=FLEX=-]

Congrats on the PB @ 350.

Nicely done.

-=FLEX=-

[FlaIronMind]

Congrats on the PB @ 350.

Nicely done.

-=FLEX=-

Thanks bro.

[FlaIronMind]

...will I bust or keep you guessin'?...

Early morn dungeon session today. A close to the week with a deload coming up next week. I'm liking the results of this quasi-5x5, progression has been nice and steady, but the body is speaking to me and I've learned it's best paid attention to. So next week will be backing off, focusing again on slow, fluidity, and just easing up a bit. Today's session contained some PBs, but to be honest, I didn't feel like I completely owned these. They were done, but it didn't come easy...not that it usually does come easy; today the struggle just felt greater.

Today's session:

Leg Press + Crunches:
15 x 270lbs
50 crunches
15 x 360lbs
50 crunches
15 x 450lbs
50 crunches
15 x 540lbs
50 crunches
12 x 630lbs
50 crunches
10 x 720lbs
50 crunches
7 x 810lbs
50 crunches

Leg Extensions + Speed Rope:
12 x 150lbs
60 seconds speed rope
12 x 180lbs
60 seconds speed rope
12 x 210lbs
60 seconds speed rope
10 x 220lbs
60 seconds speed rope

Deadlifts:
5 x 135lbs
5 x 185lbs
5 x 225lbs
5 x 285lbs
5 x 315lbs
5 x 325lbs
3 x 350lbs (PB)

Bench Press:
5 x 185lbs
5 x 195lbs
5 x 210lbs
3 x 225lbs (PB)
5 x 205lbs
5 x 190lbs

BB Curls (Oly):
10 x 90lbs
10 x 100lbs
10 x 120lbs

Tricep Pushdown:
10 x 75lbs
10 x 75lbs
7 x 85lbs
7 x 85lbs
5 x 100lbs
5 x 100lbs

Cable Cross-Overs:
10 x 30lbs
10 x 30lbs
10 x 35lbs
10 x 42.5lbs

Dips (w/ weight belt):
12 x BW
12 x BW (+ 10lbs)
10 x BW (+ 25lbs)
10 x BW (+ 25lbs)

Close:

Walk home with a Cuban coffee. ;)

It's a crisp, cool, cloudlessly sunny day here on South Beach.

Throwin' on the zip-up hoodie and gonna go cruise the beach, ridin' low, scrapin' asphalt w/ teh top down and the switches bein' flipped periodically. :D Happy Friday my friends.

DKJsSPATDLY

[nvrstopworking]

Walk home with a Cuban coffee. ;)

It's a crisp, cool, cloudlessly sunny day here on South Beach.

Throwin' on the zip-up hoodie and gonna go cruise the beach, ridin' low, scrapin' asphalt w/ teh top down and the switches bein' flipped periodically. :D Happy Friday my friends.

DKJsSPATDLY

SLACKER!! :D

Some damn good work there FIM! Lots of volume on the deads and those Leg Extensions (and presses!) are looking beastly.

[IronAvalanche]

Well, I'm exhausted after reading all that volume. Insane work today FIM. You really have made a lot of progress from when you started. Well done.:)

[FlaIronMind]

SLACKER!! :D

Some damn good work there FIM! Lots of volume on the deads and those Leg Extensions (and presses!) are looking beastly.


Well, I'm exhausted after reading all that volume. Insane work today FIM. You really have made a lot of progress from when you started. Well done.:)

Thank you gentlemen.

[fitmom43]

Excellent job on the PBs!!! Ok honestly FIM if they were easy then it's not worth getting :p You definitely owned them, because you did it no matter how hard the Iron was fighting you!

The Iron Gods are very please :D Have a wonderful weekend :)

[FlaIronMind]

Excellent job on the PBs!!! Ok honestly FIM if they were easy then it's not worth getting :p You definitely owned them, because you did it no matter how hard the Iron was fighting you!

The Iron Gods are very please :D Have a wonderful weekend :)

Lulz. Thanks FM. Nah, I know from ownership of PBs. These today weren't ownership; I think them Iron Gods just tossed me a bone. ;) :D

You have a great weekend too.

[Brackneyc]

...will I bust or keep you guessin'?...

Early morn dungeon session today. A close to the week with a deload coming up next week. I'm liking the results of this quasi-5x5, progression has been nice and steady, but the body is speaking to me and I've learned it's best paid attention to. So next week will be backing off, focusing again on slow, fluidity, and just easing up a bit. Today's session contained some PBs, but to be honest, I didn't feel like I completely owned these. They were done, but it didn't come easy...not that it usually does come easy; today the struggle just felt greater.

Today's session:

Leg Press + Crunches:
15 x 270lbs
50 crunches
15 x 360lbs
50 crunches
15 x 450lbs
50 crunches
15 x 540lbs
50 crunches
12 x 630lbs
50 crunches
10 x 720lbs
50 crunches
7 x 810lbs
50 crunches

Leg Extensions + Speed Rope:
12 x 150lbs
60 seconds speed rope
12 x 180lbs
60 seconds speed rope
12 x 210lbs
60 seconds speed rope
10 x 220lbs
60 seconds speed rope

Deadlifts:
5 x 135lbs
5 x 185lbs
5 x 225lbs
5 x 285lbs
5 x 315lbs
5 x 325lbs
3 x 350lbs (PB)

Bench Press:
5 x 185lbs
5 x 195lbs
5 x 210lbs
3 x 225lbs (PB)
5 x 205lbs
5 x 190lbs

BB Curls (Oly):
10 x 90lbs
10 x 100lbs
10 x 120lbs

Tricep Pushdown:
10 x 75lbs
10 x 75lbs
7 x 85lbs
7 x 85lbs
5 x 100lbs
5 x 100lbs

Cable Cross-Overs:
10 x 30lbs
10 x 30lbs
10 x 35lbs
10 x 42.5lbs

Dips (w/ weight belt):
12 x BW
12 x BW (+ 10lbs)
10 x BW (+ 25lbs)
10 x BW (+ 25lbs)

Close:

Walk home with a Cuban coffee. ;)




I should think before I refer to myself as a weight lifter from now on. GJFIM

[-=FLEX=-]

All kinds of goodness in here.

Congrats on the PBs on deads and bench..

The 810 lb leg press caught my eye too. Good stuff.

Enjoy your deload next week. I'll be back to remind you to tighten up your bra-strap on Tuesday. :p

:)

:D

Have a good weekend, brother.

-=FLEX=-

[Doc.Happy]

outstanding to get 2 PRs in two compound exercises in the same workout! dang it!

enjoy your deload next week!

[mharrislove]

120 x 10, huh? That's a nice way to wind down the 5 x 5 phase...lot's of things to admire in today's session!

[FlaIronMind]

I should think before I refer to myself as a weight lifter from now on. GJFIM


All kinds of goodness in here.

Congrats on the PBs on deads and bench..

The 810 lb leg press caught my eye too. Good stuff.

Enjoy your deload next week. I'll be back to remind you to tighten up your bra-strap on Tuesday. :p

:)

:D

Have a good weekend, brother.

-=FLEX=-


outstanding to get 2 PRs in two compound exercises in the same workout! dang it!

enjoy your deload next week!


120 x 10, huh? That's a nice way to wind down the 5 x 5 phase...lot's of things to admire in today's session!

Thank you my friends! Have a great weekend.

[2nd_chance]

Deadlifts:
5 x 135lbs
5 x 185lbs
5 x 225lbs
5 x 285lbs
5 x 315lbs
5 x 325lbs
3 x 350lbs (PB)

Bench Press:
5 x 185lbs
5 x 195lbs
5 x 210lbs
3 x 225lbs (PB)
5 x 205lbs
5 x 190lbs

BB Curls (Oly):
10 x 90lbs
10 x 100lbs
10 x 120lbs


Wow!!! These will get you teh hy00ge!!!

[FlaIronMind]

...Yesterday was no problem, but today I am thoroughly tweaked by this time change. I hate it. Anyway, a later start in the dungeon this morning than I would have liked, but still managed to get in (somewhat) early for the beginning of my "deload" week. Lighter weights, concentrating on movements, fluidity, slowness and deliberateness. Not just moving iron from point "a" to point "b," but feeling every bit of it. Felt great this morning.

Today's session:

Leg Press:
25 x 180lbs (wide stance)
25 x 180lbs (narrow stance)
20 x 270lbs (wide stance)
20 x 270lbs (narrow stance)
15 x 360lbs (wide stance)
15 x 360lbs (narrow stance)
10 x 450lbs (wide stance)
10 x 450lbs (narrow stance)

Squats:
12 x 135lbs
12 x 155lbs
12 x 175lbs
12 x 195lbs
12 x 200lbs

Bench Press:
10 x 105lbs (wide grip)
10 x 105lbs (close grip)
10 x 115lbs (wide grip)
10 x 115lbs (close grip)
10 x 125lbs (wide grip)
10 x 125lbs (close grip)
10 x 135lbs (wide grip)
10 x 135lbs (close grip)
10 x 145lbs (wide grip)
10 x 145lbs (close grip)

Tricep Pushdown:
20 x 40lbs
15 x 50lbs
10 x 60lbs
5 x 70lbs

Close:

Run home.

[Marius_Ursus]

Squats and bench are looking really good, man. Hitting those wide- and narrow-grip bench press in the same session is great. Have you considered varying your stance in the squat? Wide and narrow actually does hit the quads, hips, glutes, and hams in different ways. I maintain the same stance when I'm squatting, but my training focus is different from yours.

It may not be significant but just something to ponder.

[FlaIronMind]

Squats and bench are looking really good, man. Hitting those wide- and narrow-grip bench press in the same session is great. Have you considered varying your stance in the squat? Wide and narrow actually does hit the quads, hips, glutes, and hams in different ways. I maintain the same stance when I'm squatting, but my training focus is different from yours.

It may not be significant but just something to ponder.

Thanks bro. Today was going light. I have varied my stance with squats and definitely like the differences between them but, to be honest, my legs were shakin' like bacon after those presses today and I did good to get through those sets. ;)

P.S. -

As always, good to see you brother and hope all is well.

[Marius_Ursus]

Thanks bro. Today was going light. I have varied my stance with squats and definitely like the differences between them but, to be honest, my legs were shakin' like bacon after those presses today and I did good to get through those sets. ;)

P.S. -

As always, good to see you brother and hope all is well.

All is well in my neck of the woods. Jake's sitting up on his own and standing with assistance. Growing a little too fast. :(

Damn snow needs to take a hike, though. :D

[FlaIronMind]

All is well in my neck of the woods. Jake's sitting up on his own and standing with assistance. Growing a little too fast. :(

Damn snow needs to take a hike, though. :D

That's great. Now, go get him some Grant boxing shoes, some 10 oz's and he'll be set. ;)

Snow? I know nothing of which you speak. :D

[Marius_Ursus]

That's great. Now, go get him some Grant boxing shoes, some 10 oz's and he'll be set. ;)

Snow? I know nothing of which you speak. :D

He has a pair of 4 oz. toddler gloves already. :D

I love snow...for about month every year. LOL

[FlaIronMind]

He has a pair of 4 oz. toddler gloves already. :D

I love snow...for about month every year. LOL

:D

Aw, fugg it. Just turn him into a bare-knuckle brawler. The world needs a new John L. Sullivan.

[FlaIronMind]

...Yesterday was no problem, but today I am thoroughly tweaked by this time change. I hate it. Anyway, a later start in the dungeon this morning than I would have liked, but still managed to get in (somewhat) early for the beginning of my "deload" week. Lighter weights, concentrating on movements, fluidity, slowness and deliberateness. Not just moving iron from point "a" to point "b," but feeling every bit of it. Felt great this morning.

Today's session:

Leg Press:
25 x 180lbs (wide stance)
25 x 180lbs (narrow stance)
20 x 270lbs (wide stance)
20 x 270lbs (narrow stance)
15 x 360lbs (wide stance)
15 x 360lbs (narrow stance)
10 x 450lbs (wide stance)
10 x 450lbs (narrow stance)

Squats:
12 x 135lbs
12 x 155lbs
12 x 175lbs
12 x 195lbs
12 x 200lbs

Bench Press:
10 x 105lbs (wide grip)
10 x 105lbs (close grip)
10 x 115lbs (wide grip)
10 x 115lbs (close grip)
10 x 125lbs (wide grip)
10 x 125lbs (close grip)
10 x 135lbs (wide grip)
10 x 135lbs (close grip)
10 x 145lbs (wide grip)
10 x 145lbs (close grip)

Tricep Pushdown:
20 x 40lbs
15 x 50lbs
10 x 60lbs
5 x 70lbs

Close:

Run home.

[nvrstopworking]

Enjoy the de-load FIM!

How long have you been boxing btw? Always meant to ask...

[FlaIronMind]

Enjoy the de-load FIM!

How long have you been boxing btw? Always meant to ask...

Thanks N.

I've been boxing since I was a kid, probably going on somewhere near 25+ years now. Boxed Golden Gloves, but now spend more time training kids through PAL.

[nvrstopworking]

Thanks N.

I've been boxing since I was a kid, probably going on somewhere near 25+ years now. Boxed Golden Gloves, but now spend more time training kids through PAL.

Dang! You must be quite the "pugilist"! ;) LOL.... I imagine that ring work and bag work has got to feel A LOT better now after you've lost some weight. Great stuff again man!

btw... your wifey all recovered from that stomach virus? Sounded pretty bad at the time. :(

[FlaIronMind]

Dang! You must be quite the "pugilist"! ;) LOL.... I imagine that ring work and bag work has got to feel A LOT better now after you've lost some weight. Great stuff again man!

btw... your wifey all recovered from that stomach virus? Sounded pretty bad at the time. :(

Thanks for asking; yes, she's back to full-steam ahead thank God. It was brutal. I have never had to call upon my EMT/paramedic buddies for myself or member of my family...ever. I did for her that day.

The ring/bag work now feels great. When I first re-entered the dungeon back last August, doing some bag work and ESPECIALLY some mitt work damn near killed me. Stamina was almost nil.

[Meatpants]

Very nice start to the deload FIM. Strong weights and volume.

Have a great week bro!

[FlaIronMind]

Very nice start to the deload FIM. Strong weights and volume.

Have a great week bro!

Thank you brother. You too.

[FlaIronMind]

Crazy day today in terms of overall chaos. But, managed to get some cardio in this morning. Today did 4 miles beach/sand running, combined with multiple wind-sprints of approx. 50 yards x 10.

Have been going non-stop since then and just about dead tired.

Have a good night friends. I'll make it by everyone's journals tomorrow.

[IronAvalanche]

Crazy day today in terms of overall chaos. But, managed to get some cardio in this morning. Today did 4 miles beach/sand running, combined with multiple wind-sprints of approx. 50 yards x 10.

Have been going non-stop since then and just about dead tired.

Have a good night friends. I'll make it by everyone's journals tomorrow.

Sounds like my day. Good job getting the work in.:)

[mharrislove]

Good job sticking with it despite the chaos!

[FlaIronMind]

Sounds like my day. Good job getting the work in.:)


Good job sticking with it despite the chaos!

Thanks gents.

[FlaIronMind]

Early morning dungeon session today. "Deload" week continues.

Today's session:

Bent-Over BB Rows:
20 x Oly (WG)
20 x Oly (CG)
15 x Oly (+20lbs) (WG)
15 x Oly (+20lbs) (CG)
12 x Oly (+30lbs) (WG)
12 x Oly (+30lbs) (CG)
10 x Oly (+40lbs) (WG)
10 x Oly (+40lbs) (CG)
10 x Oly (+50lbs) (WG)
10 x Oly (+50lbs) (CG)

Incline Press:
12 x 95lbs (WG)
12 x 95lbs (CG)
10 x 115lbs (WG)
10 x 115lbs (CG)
8 x 125lbs (WG)
8 x 125lbs (CG)
5 x 135lbs (WG)
5 x 135lbs (CG)

Seated Cable Rows:
20 x 85lbs
15 x 110lbs
12 x 120lbs
10 x 140lbs
8 x 150lbs

Cable Curls (From Floor):
15 x 35lbs
12 x 42.5lbs
10 x 50lbs
8 x 57.5lbs

Cable Cross-Overs:
12 x 20lbs
10 x 25lbs
8 x 30lbs

Straight-Arm Pulldowns:
12 x 40lbs
10 x 50lbs
8 x 60lbs

Close:

4 minutes on heavy bag; 5 minutes mitt work; 3 minutes speed rope; run home; stairs - 40 flights - up to crib.

Happy Hump Day.

Tuneage...RIP Nate Dogg:

http://www.cbsnews.com/8301-31749_162-20043797-10391698.html

vF74D3kbbTI

[Doc.Happy]

deload!!!! deload is a tough week. good for you to still go, i cant, i have to just stay home or i wouldnt deload at all :)

have a wonderful day!

[FlaIronMind]

deload!!!! deload is a tough week. good for you to still go, i cant, i have to just stay home or i wouldnt deload at all :)

have a wonderful day!

Thanks Doc.

[nvrstopworking]

Enjoy the de-load FIM! :)

[FlaIronMind]

Enjoy the de-load FIM! :)

It is what it is. Thanks N.

[msru]

Good mix of exercises for your deload. Good stuff.

[FlaIronMind]

Good mix of exercises for your deload. Good stuff.

Thanks bro. Always good to see you.

[IronAvalanche]

Good deload day FIM. Always good to give your body a break.

[mharrislove]

R.I.P., Nate

Thanks for the tunage, IronMind!

[FlaIronMind]

Good deload day FIM. Always good to give your body a break.


R.I.P., Nate

Thanks for the tunage, IronMind!

Thank you my friends.

[FlaIronMind]

So Friday was the end of my "deload" week. Got in the dungeon early and realized that my boxing bag did not have my notebook. In the dungeon, I could see it sitting right by my laptop, right where I had left it. So, no notes of that session were taken down. Not that they would have been "noteworthy" anyway. Don't think I even got above 100-150lbs anyway; just kept it light and, instead, threw in some oldies that aren't part of my normal "5x5" routine...overhead squats, front squats, cuban presses, etc., etc. Felt good to hit those areas and, hit the same areas, differently.

As I was finishing up that session got a call that necessitated me running to the ER. Spent much the day there, into the evening and, though I couldn't "do" much or say much, I think what was needed most was my presence...plain and simple. Pat answers and trite quotations say much less than empathetic silence and caring/loving companionship.

Looking forward to resuming my normal routine on Monday.

Hope everyone is having a wonderful weekend. Take care.

[2nd_chance]

Glad your deload is over! I couldn't take it another day! :D

[mharrislove]

So Friday was the end of my "deload" week. Got in the dungeon early and realized that my boxing bag did not have my notebook. In the dungeon, I could see it sitting right by my laptop, right where I had left it. So, no notes of that session were taken down. Not that they would have been "noteworthy" anyway. Don't think I even got above 100-150lbs anyway; just kept it light and, instead, threw in some oldies that aren't part of my normal "5x5" routine...overhead squats, front squats, cuban presses, etc., etc. Felt good to hit those areas and, hit the same areas, differently.

As I was finishing up that session got a call that necessitated me running to the ER. Spent much the day there, into the evening and, though I couldn't "do" much or say much, I think what was needed most was my presence...plain and simple. Pat answers and trite quotations say much less than empathetic silence and caring/loving companionship.

Looking forward to resuming my normal routine on Monday.

Hope everyone is having a wonderful weekend. Take care.

I hope that things turn out well in the end - welcome back.

[FlaIronMind]

Glad your deload is over! I couldn't take it another day! :D

I kinda figured that's why you hadn't stopped by in a bit. ;) :D


I hope that things turn out well in the end - welcome back.

Thank you my friend.

[FlaIronMind]

So got in some carditioning today. After prayer meetin' this morning, had some lunch and then hit the ocean for some OWS. Did 45 minutes of OWS in fairly strong chop/winds. After that, did 20 minutes of some OWJ (jogging, in water) in just over waist-deep water. Managed to tweak my right calf (my left one was the prior "problematic" one) a little during this OWJ session, but thus far it's not caused the gimpage factor to rise too perilously...just some slight discomfort upon flexion. Tomorrow is my return to my modified 5x5, so I'm hoping this right calf tweak won't present monkeywrench (a) into system (b). We'll see.

Anyway...carditioning = done.

[mharrislove]

Your ocean OWS/OWJ >>> my 50 min on the dreadmill

See you in the dungeon next week!

[FlaIronMind]

Your ocean OWS/OWJ >>> my 50 min on the dreadmill

See you in the dungeon next week!

At least you got it done bro.

[FlaIronMind]

Early morning dungeon session followed by a fairly chaotic day thus far. But, all is good. Felt great to no longer be in "deload" mode.

Today's session:

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

Bench:
5 x 185lbs
5 x 200lbs
5 x 205lbs
5 x 210lbs
5 x 215lbs

Bent-Over BB Rows:
5 x 65lbs
5 x 85lbs
5 x 95lbs
5 x 115lbs
5 x 125lbs
5 x 145lbs

BB Shrugs:
10 x 185lbs
10 x 205lbs
10 x 225lbs
10 x 245lbs
10 x 275lbs
10 x 295lbs
10 x 315lbs

Hyper-Extensions:
12 x BW (+ 45lbs)
12 x BW (+ 45lbs)
12 x BW (+ 45lbs)
12 x BW (+ 45lbs)
12 x BW (+ 45lbs)

Pull-Ups:
5 x BW
5 x BW
5 x BW

Skullcrushers (Decline):
15 x 50lbs
12 x 70lbs
12 x 70lbs
12 x 80lbs
12 x 80lbs

Close:

5 minutes on heavy bag, run home.

[mharrislove]

The "fives" are back! Nice to see them in these pages again. Good work all around bro, but the work that you are puttin' in at the top end of your squats are really impressive.

[Brackneyc]

Early morning dungeon session followed by a fairly chaotic day thus far. But, all is good. Felt great to no longer be in "deload" mode.

Today's session:

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

Bench:
5 x 185lbs
5 x 200lbs
5 x 205lbs
5 x 210lbs
5 x 215lbs

Bent-Over BB Rows:
5 x 65lbs
5 x 85lbs
5 x 95lbs
5 x 115lbs
5 x 125lbs
5 x 145lbs

BB Shrugs:
10 x 185lbs
10 x 205lbs
10 x 225lbs
10 x 245lbs
10 x 275lbs
10 x 295lbs
10 x 315lbs

Hyper-Extensions:
12 x BW (+ 45lbs)
12 x BW (+ 45lbs)
12 x BW (+ 45lbs)
12 x BW (+ 45lbs)
12 x BW (+ 45lbs)

Pull-Ups:
5 x BW
5 x BW
5 x BW

Skullcrushers (Decline):
15 x 50lbs
12 x 70lbs
12 x 70lbs
12 x 80lbs
12 x 80lbs

Close:

5 minutes on heavy bag, run home.


Looks like a strong workout. :)

[IronAvalanche]

Wow! Great work today FIM! Strong workout is strong:)

[FlaIronMind]

The "fives" are back! Nice to see them in these pages again. Good work all around bro, but the work that you are puttin' in at the top end of your squats are really impressive.


Looks like a strong workout. :)


Wow! Great work today FIM! Strong workout is strong:)

Thanks fellas. It was a great return to the modified 5x5 today; the deload week, as mind-numbing as it can be, was of great benefit - mentally and physically - something which can often not be apparent until we return to a semblance of "normalcy"....not that we really strive for "normalcy" by any means. ;)

http://3.bp.blogspot.com/_uEq3jFvQA2Q/TSgI-ILl3vI/AAAAAAAAAoQ/XuRO6Ef6BwE/s1600/Dragnet_34677_Medium.jpg

[2nd_chance]

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



Your progress on these is starting to leave me speechless!

[Meatpants]

Your progress on these is starting to leave me speechless!

^^^^x2. Hell of great job you have been doing with these.

You moved a lot of iron today. Looks great all the way around.

[FlaIronMind]

Your progress on these is starting to leave me speechless!


^^^^x2. Hell of great job you have been doing with these.

You moved a lot of iron today. Looks great all the way around.

Thank you gentlemen; means a great deal.

[FlaIronMind]

Just picked up the most recent disc ("Yesterday You Said Tomorrow") from Christian Scott (dare I say it?.....heir to the Davis throne...maybe, just maybe....this cat is only 27 years old).

My world = blown.

Phenomenal. It features Scott's take on this little number from Thom Yorke:

Lt6tzzD8vaI

And, to hear some previous work from Scott and insanely awesome drummer and Bay Area native Thomas Pridgen (see The Mars Volta & The Memorials):

Z-ocvVndprc

[FlaIronMind]

Up at 0400 for some beach running and some OWS. Did 45 minutes running, with wind-sprint intervals, followed by 30 minutes OWS. Then dried off and headed to the dungeon. Was there upon opening and it was just me plus one other haggard soul (not including the staff). Quiet. Few lights on. No beep-blip-bomp of "music." Thank God.

Momentarily sit down on a bench to begin my age-old process of wrapping my hands. I can do this in my sleep. Slide on my gloves and take a gander at the heavy bag hanging in the darkened corner of the dungeon. First jab sounds like an artillery round in the silence of the dungeon. Begin my attack on this heavy bag, hands and feet once again moving in old, familiar patterns, long-ago chiseled into the banks of the ol' grey matter. Everything else faded away and the only two things in existence were me and that bag. The impenetrable laws of physics being what they are, my movements and patterns are a few steps ahead, always meeting the bag just where I needed to be to clobber it back again...for every action, an equal and opposite one indeed...I was there and brook no back-talk from this bag.

Ten minutes later, this bag ended up destroyed.

FIM 1, Bag 0.

Followed with 3 minutes with the speed rope. Also did 100 (10 x 10) sit-ups and 60 (20 x 3) push-ups, closed by a light jog home.

Watched the sunrise over the Atlantic with a cup of joe, three eggs sunny-side up and four turkey sausage links. Bliss.

Make it a great day my friends.

[Brackneyc]

Up at 0400 for some beach running and some OWS. Did 45 minutes running, with wind-sprint intervals, followed by 30 minutes OWS. Then dried off and headed to the dungeon. Was there upon opening and it was just me plus one other haggard soul (not including the staff). Quiet. Few lights on. No beep-blip-bomp of "music." Thank God.

Momentarily sit down on a bench to begin my age-old process of wrapping my hands. I can do this in my sleep. Slide on my gloves and take a gander at the heavy bag hanging in the darkened corner of the dungeon. First jab sounds like an artillery round in the silence of the dungeon. Begin my attack on this heavy bag, hands and feet once again moving in old, familiar patterns, long-ago chiseled into the banks of the ol' grey matter. Everything else faded away and the only two things in existence were me and that bag. The impenetrable laws of physics being what they are, my movements and patterns are a few steps ahead, always meeting the bag just where I needed to be to clobber it back again...for every action, an equal and opposite one indeed...I was there and brook no back-talk from this bag.

Ten minutes later, this bag ended up destroyed.

FIM 1, Bag 0.

Followed with 3 minutes with the speed rope. Also did 100 (10 x 10) sit-ups and 60 (20 x 3) push-ups, closed by a light jog home.

Watched the sunrise over the Atlantic with a cup of joe, three eggs sunny-side up and four turkey sausage links. Bliss.

Make it a great day my friends.



Rocky in the house?:D

Nice write up. Felt like I was there.

[Doc.Happy]

awesome post! wish you lived closer, my son wants to box and there is no one around here that teaches it or does it, atleast no that i have been able to find. love the wordage of todays journey! have a wonderful day!

[FlaIronMind]

Rocky in the house?:D

Nice write up. Felt like I was there.

Thanks B.


awesome post! wish you lived closer, my son wants to box and there is no one around here that teaches it or does it, atleast no that i have been able to find. love the wordage of todays journey! have a wonderful day!

Thanks Doc. Look into your local PAL (Police Athletic League). That's where I train/coach kids. Also, if nothing else, the YMCA typically offers solid, well-founded basic instruction.

Have a great day Doc.

[FlaIronMind]

Up at 0400 for some beach running and some OWS. Did 45 minutes running, with wind-sprint intervals, followed by 30 minutes OWS. Then dried off and headed to the dungeon. Was there upon opening and it was just me plus one other haggard soul (not including the staff). Quiet. Few lights on. No beep-blip-bomp of "music." Thank God.

Momentarily sit down on a bench to begin my age-old process of wrapping my hands. I can do this in my sleep. Slide on my gloves and take a gander at the heavy bag hanging in the darkened corner of the dungeon. First jab sounds like an artillery round in the silence of the dungeon. Begin my attack on this heavy bag, hands and feet once again moving in old, familiar patterns, long-ago chiseled into the banks of the ol' grey matter. Everything else faded away and the only two things in existence were me and that bag. The impenetrable laws of physics being what they are, my movements and patterns are a few steps ahead, always meeting the bag just where I needed to be to clobber it back again...for every action, an equal and opposite one indeed...I was there and brook no back-talk from this bag.

Ten minutes later, this bag ended up destroyed.

FIM 1, Bag 0.

Followed with 3 minutes with the speed rope. Also did 100 (10 x 10) sit-ups and 60 (20 x 3) push-ups, closed by a light jog home.

Watched the sunrise over the Atlantic with a cup of joe, three eggs sunny-side up and four turkey sausage links. Bliss.

Make it a great day my friends.

__________________________
ADDENDUM:

This afternoon got in some additional cardio by way of some surfing. Shorebreak was looking fairly decent (by the incredibly low bar set here in SoFla anyway), so took down the board (a 1968 Challenger Micro) and headed out. Was nice. Stayed out for close to two hours.

Cardio = obliterated.

[2nd_chance]

^^^ Sounds like a good time FIM!

[IronAvalanche]

I envy your morning FIM! Sounds perfect.:)

[FlaIronMind]

^^^ Sounds like a good time FIM!


I envy your morning FIM! Sounds perfect.:)

Thanks guys...it was great.

[Doc.Happy]

Thanks Doc. Look into your local PAL (Police Athletic League). That's where I train/coach kids. Also, if nothing else, the YMCA typically offers solid, well-founded basic instruction.

Have a great day Doc.

we dont have YMCA or PAL here in smallville :( smallville is well, small :D

[mharrislove]

Momentarily sit down on a bench to begin my age-old process of wrapping my hands. I can do this in my sleep. Slide on my gloves and take a gander at the heavy bag hanging in the darkened corner of the dungeon. First jab sounds like an artillery round in the silence of the dungeon. Begin my attack on this heavy bag, hands and feet once again moving in old, familiar patterns, long-ago chiseled into the banks of the ol' grey matter. Everything else faded away and the only two things in existence were me and that bag. The impenetrable laws of physics being what they are, my movements and patterns are a few steps ahead, always meeting the bag just where I needed to be to clobber it back again...for every action, an equal and opposite one indeed...I was there and brook no back-talk from this bag.

Ten minutes later, this bag ended up destroyed.

FIM 1, Bag 0.


Dude, you keep posting stuff like this and you're gonna' have me install a heavy bag in the middle of my office.

Also, great find on the Scott and Prigden tunes! Yes, I can hear some of the Davis 80s and 90s stuff (with some Brian Blade compositional touches) in his playing. I suppose that the muted horn has a lot to do with it, but he has some phrasing that's reminiscent of the Master, as well.

It's funny that you mention the Davis influence since I've been playing his last concert CD for the past 2 days!

[FlaIronMind]

we dont have YMCA or PAL here in smallville :( smallville is well, small :D

That stinks, but, I've been there. Have lived in places over the years where I had to drive 40 miles (one way) to get to a ring and some bags.


Dude, you keep posting stuff like this and you're gonna' have me install a heavy bag in the middle of my office.

Also, great find on the Scott and Prigden tunes! Yes, I can hear some of the Davis 80s and 90s stuff (with some Brian Blade compositional touches) in his playing. I suppose that the muted horn has a lot to do with it, but he has some phrasing that's reminiscent of the Master, as well.

It's funny that you mention the Davis influence since I've been playing his last concert CD for the past 2 days!

You'd be surprised the places I have hung heavy bags over the years. ;) :)

Yes, that Christian Scott disc is amazing. Highly recommended.

I've been playing the Bitches Brew live cd lately as well...a lot. Great stuff.

[FlaIronMind]

Early morning dungeon session. Let me preface today's session with an admonishment to MHL and/or laying blame where blame is due. ;) The gods of universe-equilibrium, being a steadfast and unrelenting bunch, hurriedly made their way to Miami Beach to make up for the absence of a "WTF Moment" (copyright, registered trademark of MHL Enterprises, LLC) for MHL yesterday. To right the misalignment, they overloaded my dungeon this morning with a bevy and/or deluge of "WTF" moments that nearly defy description. I will detail them below, following the details of today's session.

Today's session:

Deadlifts:
10 x 135lbs (WU)
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 345lbs
5 x 365lbs
3 x 385lbs (PB)

Overhead Press:
20 x 65lbs
12 x 85lbs
10 x 95lbs
8 x 105lbs
5 x 125lbs
5 x 135lbs
3 x 155lbs (PB)

Tricep Pushdown:
8 x 65lbs
8 x 75lbs
8 x 85lbs
8 x 100lbs
5 x 115lbs

Seated Cable Rows (V-Grip):
10 x 100lbs
10 x 120lbs
10 x 140lbs
10 x 160lbs
10 x 200lbs
8 x 220lbs
8 x 240lbs
8 x 260lbs (entire stack)
5 x 275lbs (entire stack + 15lb db)

Close:

10 minutes on heavy bag; run home.

Superfritudical Magnifluidically Thumpbassterrifical Tuneage today, courtesy of S.M.V. (aka the trifecta of Stanley Clarke, Marcus Miller and Victor Wooten):

gsrhhxcbqE0

http://rocketfuel.typepad.com/.a/6a00e550a9c7c08834011570bc1be9970b-800wi

Now...to revisit the foreshadowed tale of today's WTF moments...

1. First, there was a large group of folks all walking around some i.d. badges of some type hung around their necks, all carrying spiral-bound books which, from what I could tell, had illustrations of various machines/stations/etc. and step-by-steps of what do on each. This was a bad sign right away. I'll spare all the details of their (mis)adventures in traveling from machine to machine, because honestly, I started losing count about the time one of the guys thought it would be a good idea to attempt "plyometric" leg presses and pushed hard on the platform, while attempting to...I don't know, do jumping jacks or something, before returning his feet to the platform; an experiment that went horribly, horribly wrong for him, even with the mere two 10lb plates he had on it. But the ultimate came when a group of twelve of them each got one of those "balls" (I know not the scientific name for these) and formed a circle in the middle of the dungeon floor and started playing bouncy horse, with a few "lean-back-and-look-like-you-are-doing-a-sit-up" type of maneuvers thrown in. This lasted for about 15 minutes or so. Their party was busted up when three of them got up (I had turned down the volume on the mp3 player at this point to try to hear what was being discussed, since I was close by doing tricep push-downs) and Wynken stated to Blynken, "I wanna go back to that little chair." He was referring to the leg extension machine. Of course, Nod just nodded and went along.

2. I still am unsure how to describe what this mook (NOT a part of the brain-trust described above) was doing, but it goes something like this:

1. Get mat.
2. Get 20lb fixed bb.
3. Lay mat on floor.
4. Lay down on mat.
5. Hold fixed bb above you as if you are about to do some presses...but DO NOT under any circumstances do presses...just hold it.
6. Raise your knees, lifting your legs/feet off the floor.
7. Kick your feet back and forth...VIOLENTLY....as if you are trying to run the fastest you have ever run.
Final step...I kid you not...
8. Shout out loud, "Pain...blood...pain...blood...pain...blood."

They are everywhere people...everywhere...and they walk among us.

And yeah, MHL...this is all your fault. ;)

[IronAvalanche]

How you were able to get some PBs in that circus is beyond me. Well done FIM!

GLAD I workout at home!!

Pain...blood...pain...blood...pain...blood

Sorry, couldn't resist:D

[FlaIronMind]

How you were able to get some PBs in that circus is beyond me. Well done FIM!

GLAD I workout at home!!

Pain...blood...pain...blood...pain...blood

Sorry, couldn't resist:D

Thanks bro. Yeah, it was the predominant reason for today's abbreviated session.

Lulz. Feel free to use that cadence for yourself...I'm sure that fella won't mind. ;)

[mharrislove]

Wow...not sure where to even start with this one. Like most complex projects, let's just tackle one piece at a time.


Early morning dungeon session. Let me preface today's session with an admonishment to MHL and/or laying blame where blame is due. ;) The gods of universe-equilibrium, being a steadfast and unrelenting bunch, hurriedly made their way to Miami Beach to make up for the absence of a "WTF Moment" (copyright, registered trademark of MHL Enterprises, LLC) for MHL yesterday.

^^^ Clearly the universe abhors a vacuum.


Today's session:

Deadlifts:
10 x 135lbs (WU)
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 345lbs
5 x 365lbs
3 x 385lbs (PB)

You are a complete Beast! Your progress seems to be exponential lately.


Overhead Press:
20 x 65lbs
12 x 85lbs
10 x 95lbs
8 x 105lbs
5 x 125lbs
5 x 135lbs
3 x 155lbs (PB)

Solid work here, too.


Superfritudical Magnifluidically Thumpbassterrifical Tuneage today, courtesy of S.M.V. (aka the trifecta of Stanley Clarke, Marcus Miller and Victor Wooten)

Uh huh. That's the ticket right there, my friend!


Now...to revisit the foreshadowed tale of today's WTF moments...

1. First, there was a large group of folks all walking around some i.d. badges of some type hung around their necks, all carrying spiral-bound books which, from what I could tell, had illustrations of various machines/stations/etc. and step-by-steps of what do on each. This was a bad sign right away.

Right off you know that this will not end well...


I'll spare all the details of their (mis)adventures in traveling from machine to machine, because honestly, I started losing count about the time one of the guys thought it would be a good idea to attempt "plyometric" leg presses and pushed hard on the platform, while attempting to...I don't know, do jumping jacks or something, before returning his feet to the platform; an experiment that went horribly, horribly wrong for him, even with the mere two 10lb plates he had on it. [

Wat?!!!


But the ultimate came when a group of twelve of them each got one of those "balls" (I know not the scientific name for these) and formed a circle in the middle of the dungeon floor and started playing bouncy horse, with a few "lean-back-and-look-like-you-are-doing-a-sit-up" type of maneuvers thrown in. This lasted for about 15 minutes or so.

loollllooooollllooool


Their party was busted up when three of them got up (I had turned down the volume on the mp3 player at this point to try to hear what was being discussed, since I was close by doing tricep push-downs) and Wynken stated to Blynken, "I wanna go back to that little chair." He was referring to the leg extension machine. Of course, Nod just nodded and went along.

"Wynken stated to Blynken..." classic.


2. I still am unsure how to describe what this mook (NOT a part of the brain-trust described above) was doing, but it goes something like this:

1. Get mat.
2. Get 20lb fixed bb.
3. Lay mat on floor.
4. Lay down on mat.
5. Hold fixed bb above you as if you are about to do some presses...but DO NOT under any circumstances do presses...just hold it.

ROFLMAO!


6. Raise your knees, lifting your legs/feet off the floor.
7. Kick your feet back and forth...VIOLENTLY....as if you are trying to run the fastest you have ever run.

http://i743.photobucket.com/albums/xx71/mharrislove/misc/fail_8ffdl44eb61.gif


Final step...I kid you not...
8. Shout out loud, "Pain...blood...pain...blood...pain...blood."


http://i743.photobucket.com/albums/xx71/mharrislove/misc/wtf_mmkkayyy.gif




And, yes, they are everywhere...be very afraid.

[FlaIronMind]

Wow...not sure where to even start with this one. Like most complex projects, let's just tackle one piece at a time.


An anatomization after my own heart. :D

You'll be glad to know I sent teh gods of equilibrium packing; headed back up north...just for you. Besides, they inflicted enough fall-out here to last at least a week or so.

And thanks. ;)

[bamazav]

Now...to revisit the foreshadowed tale of today's WTF moments...

1. First, there was a large group of folks all walking around some i.d. badges of some type hung around their necks, all carrying spiral-bound books which, from what I could tell, had illustrations of various machines/stations/etc. and step-by-steps of what do on each. This was a bad sign right away. I'll spare all the details of their (mis)adventures in traveling from machine to machine, because honestly, I started losing count about the time one of the guys thought it would be a good idea to attempt "plyometric" leg presses and pushed hard on the platform, while attempting to...I don't know, do jumping jacks or something, before returning his feet to the platform; an experiment that went horribly, horribly wrong for him, even with the mere two 10lb plates he had on it. But the ultimate came when a group of twelve of them each got one of those "balls" (I know not the scientific name for these) and formed a circle in the middle of the dungeon floor and started playing bouncy horse, with a few "lean-back-and-look-like-you-are-doing-a-sit-up" type of maneuvers thrown in. This lasted for about 15 minutes or so. Their party was busted up when three of them got up (I had turned down the volume on the mp3 player at this point to try to hear what was being discussed, since I was close by doing tricep push-downs) and Wynken stated to Blynken, "I wanna go back to that little chair." He was referring to the leg extension machine. Of course, Nod just nodded and went along.

2. I still am unsure how to describe what this mook (NOT a part of the brain-trust described above) was doing, but it goes something like this:

1. Get mat.
2. Get 20lb fixed bb.
3. Lay mat on floor.
4. Lay down on mat.
5. Hold fixed bb above you as if you are about to do some presses...but DO NOT under any circumstances do presses...just hold it.
6. Raise your knees, lifting your legs/feet off the floor.
7. Kick your feet back and forth...VIOLENTLY....as if you are trying to run the fastest you have ever run.
Final step...I kid you not...
8. Shout out loud, "Pain...blood...pain...blood...pain...blood."

They are everywhere people...everywhere...and they walk among us.

And yeah, MHL...this is all your fault. ;)At MHL's request I stopped by to visit (Roll Tide) and read of your antics. Good thing I am alone, cause this is too funny to try to explain to others. I have seen something similar to #2 on video, just without the screaming. So... did you give him the?
http://lh5.ggpht.com/_dDhjzsh3gqU/TNGUj2bIIgI/AAAAAAAAABI/hfSCJDVTt3E/bert-book.gif

[Brackneyc]

Early morning dungeon session. Let me preface today's session with an admonishment to MHL and/or laying blame where blame is due. ;) The gods of universe-equilibrium, being a steadfast and unrelenting bunch, hurriedly made their way to Miami Beach to make up for the absence of a "WTF Moment" (copyright, registered trademark of MHL Enterprises, LLC) for MHL yesterday. To right the misalignment, they overloaded my dungeon this morning with a bevy and/or deluge of "WTF" moments that nearly defy description. I will detail them below, following the details of today's session.

Today's session:

Deadlifts:
10 x 135lbs (WU)
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 345lbs
5 x 365lbs
3 x 385lbs (PB)

Overhead Press:
20 x 65lbs
12 x 85lbs
10 x 95lbs
8 x 105lbs
5 x 125lbs
5 x 135lbs
3 x 155lbs (PB)

Tricep Pushdown:
8 x 65lbs
8 x 75lbs
8 x 85lbs
8 x 100lbs
5 x 115lbs

Seated Cable Rows (V-Grip):
10 x 100lbs
10 x 120lbs
10 x 140lbs
10 x 160lbs
10 x 200lbs
8 x 220lbs
8 x 240lbs
8 x 260lbs (entire stack)
5 x 275lbs (entire stack + 15lb db)

Close:

10 minutes on heavy bag; run home.



Not going to sugar coat this..you are kicking ass.

[FlaIronMind]

At MHL's request I stopped by to visit (Roll Tide) and read of your antics. Good thing I am alone, cause this is too funny to try to explain to others. I have seen something similar to #2 on video, just without the screaming. So... did you give him the?
http://lh5.ggpht.com/_dDhjzsh3gqU/TNGUj2bIIgI/AAAAAAAAABI/hfSCJDVTt3E/bert-book.gif

Thanks for doing so my friend.

Nope.

As I shared with MHL a while back with a different set of circumstances, I gave him the ol' "Angel Eyes":

http://arcona.files.wordpress.com/2008/08/lee-van-cleef.jpg

[FlaIronMind]

Not going to sugar coat this..you are kicking ass.

Thank you B!

[bamazav]

Thanks for doing so my friend.

Nope.

As I shared with MHL a while back with a different set of circumstances, I gave him the ol' "Angel Eyes":

http://arcona.files.wordpress.com/2008/08/lee-van-cleef.jpg

Van Cleef eyes, even more piercing than the Bert stare.

[FlaIronMind]

Van Cleef eyes, even more piercing than the Bert stare.

I always thought so.

Bert?...I kinda figure I can take Bert, bare-handed.

Lee Van Cleef?...he woulda killed me three times before I even had my hand on my Sig.

[mharrislove]

Van Cleef eyes, even more piercing than the Bert stare.

Oh man, the LVC stare is back!

He must have had your back on the DLs and the cable work with the whole stack - you were all about shock and awe today, brother.

[Doc.Happy]

great deads and presses yesterday! you are killing it! im so happy for you as i know it is fun when one is seeing such great increases each week.

have a great evening!

[bamazav]

I always thought so.

Bert?...I kinda figure I can take Bert, bare-handed.

Lee Van Cleef?...he woulda killed me three times before I even had my hand on my Sig.

Not sure about this, he was just an actor in B movies, you are a MARINE! Looking at your last training session, he may look bad, but you are strong bad!

[FlaIronMind]

Oh man, the LVC stare is back!

He must have had your back on the DLs and the cable work with the whole stack - you were all about shock and awe today, brother.

That was yesterday bro, but thanks.

Today was some active rest/carditioning. ;)


great deads and presses yesterday! you are killing it! im so happy for you as i know it is fun when one is seeing such great increases each week.

have a great evening!

Thank you Doc. You too!


Not sure about this, he was just an actor in B movies, you are a MARINE! Looking at your last training session, he may look bad, but you are strong bad!

Lulz! Well, you take me too literally preacher. While Lee Van Cleef was a squid, you're right, he was just an actor.

Lee Marvin on the other hand...

Thank you for your kind words and support my friend.

[fitmom43]

8. Shout out loud, "Pain...blood...pain...blood...pain...blood."

They are everywhere people...everywhere...and they walk among us.

And yeah, MHL...this is all your fault. ;)

First I want to say Congrats on the DL PB!!! Fantastic!!!

Secondly Pain and Blood is the name of the newest exercise fad didn't you know :rolleyes: J/K J/K :D

Sorry you had to have a WTF moment :o

Hope today will be a lot better :)

[FlaIronMind]

First I want to say Congrats on the DL PB!!! Fantastic!!!

Secondly Pain and Blood is the name of the newest exercise fad didn't you know :rolleyes: J/K J/K :D

Sorry you had to have a WTF moment :o

Hope today will be a lot better :)

Thanks FM!

[FlaIronMind]

Early morning dungeon session. Very few in the dungeon...thank God.

Leg Press + Crunches:
10 x 360lbs
50 crunches
10 x 450lbs
50 crunches
10 x 540lbs
50 crunches
8 x 630lbs
50 crunches
8 x 720lbs
50 crunches
8 x 810lbs
50 crunches

Leg Extension:
10 x 150lbs
10 x 190lbs
10 x 210lbs
8 x 230lbs
8 x 250lbs

Squats:
10 x 135lbs
5 x 225lbs
5 x 295lbs
5 x 315lbs
5 x 335lbs
5 x 365lbs (This was a personal best, but I owned these and there was more in the tank, even after that leg work above and the prior sets of squats; so, slap on some more iron...)
5 x 375lbs (PB)

Bent-Over BB Rows:
5 x 85lbs
5 x 95lbs
5 x 115lbs
5 x 135lbs
5 x 155lbs

BB Curls (Oly):
10 x 75lbs
10 x 85lbs
10 x 95lbs
10 x 115lbs

Bench Press:
5 x 155lbs
5 x 175lbs
5 x 185lbs
5 x 195lbs
5 x 215lbs
5 x 220lbs

Behind Neck Pull-Down:
10 x 120lbs
8 x 160lbs
6 x 200lbs

Tricep Push-Down:
7 x 70lbs
7 x 85lbs
7 x 100lbs
7 x 115lbs

Close:

5 minutes on heavy bag; run home.

Tuneage:

G06zb2yCTKY

Happy Friday my friends.

[nvrstopworking]

Dude! Haven't been in here in a few days and WTF do I come back to??

385lb Deads for reps... 155lb OHP for reps.... 375lb Squats for reps... 250lb+ cable rows for reps....

*hands FIM cup*

Piss in that please.

:D

STRONG stuff man!

[bamazav]

WOW!... That's all I can say. WOW!!!

[FlaIronMind]

Dude! Haven't been in here in a few days and WTF do I come back to??

385lb Deads for reps... 155lb OHP for reps.... 375lb Squats for reps... 250lb+ cable rows for reps....

*hands FIM cup*

Piss in that please.

:D

STRONG stuff man!


WOW!... That's all I can say. WOW!!!



Many thanks gents.

[mharrislove]

Squats:
10 x 135lbs
5 x 225lbs
5 x 295lbs
5 x 315lbs
5 x 335lbs
5 x 365lbs (This was a personal best, but I owned these and there was more in the tank, even after that leg work above and the prior sets of squats; so, slap on some more iron...)
5 x 375lbs (PB)



Hey IronMind!

Congrats on the PB in the squat rack, my friend. Your great run in the gym continues. I've been late keeping up with journals this week (there is a family member on my wife's side that was recently admitted to hospice care), so I hope that all is well on your end. I'll be having some family in town this weekend, so I should be able to catch up with you - and my training - in a couple of days. Stay on the grind!

[FlaIronMind]

Hey IronMind!

Congrats on the PB in the squat rack, my friend. Your great run in the gym continues. I've been late keeping up with journals this week (there is a family member on my wife's side that was recently admitted to hospice care), so I hope that all is well on your end. I'll be having some family in town this weekend, so I should be able to catch up with you - and my training - in a couple of days. Stay on the grind!

Thank you brother. Very sorry to read this. Rest assured I'll keep you guys in my continued prayers.

[2nd_chance]

Somebody in here is heading for some kind of transformation award! Great work in here on a regular basis.

[Brackneyc]

Somebody in here is heading for some kind of transformation award! Great work in here on a regular basis.

Agree 100%. FIM is killing it daily. GJ :)

[fitmom43]

Leg Press + Crunches:
10 x 360lbs
50 crunches
10 x 450lbs
50 crunches
10 x 540lbs
50 crunches
8 x 630lbs
50 crunches
8 x 720lbs
50 crunches
8 x 810lbs
50 crunches


I absolutely love this!!!!!!! Never ever thought of SS Leg Press with crunches!!!!

I have to try this, at a lot lower weights of course and maybe 20 crunches each set :o

Fantastic work, but your journal never disappoints.

Oh can I please put a request in, can you send some of your summer weather up here to me please :D I can't wait to move to FLA!!!!!

[Meatpants]

Early morning dungeon session. Very few in the dungeon...thank God.

Leg Press + Crunches:
10 x 360lbs
50 crunches
10 x 450lbs
50 crunches
10 x 540lbs
50 crunches
8 x 630lbs
50 crunches
8 x 720lbs
50 crunches
8 x 810lbs
50 crunches

Leg Extension:
10 x 150lbs
10 x 190lbs
10 x 210lbs
8 x 230lbs
8 x 250lbs

Squats:
10 x 135lbs
5 x 225lbs
5 x 295lbs
5 x 315lbs
5 x 335lbs
5 x 365lbs (This was a personal best, but I owned these and there was more in the tank, even after that leg work above and the prior sets of squats; so, slap on some more iron...)
5 x 375lbs (PB)

Bent-Over BB Rows:
5 x 85lbs
5 x 95lbs
5 x 115lbs
5 x 135lbs
5 x 155lbs

BB Curls (Oly):
10 x 75lbs
10 x 85lbs
10 x 95lbs
10 x 115lbs

Bench Press:
5 x 155lbs
5 x 175lbs
5 x 185lbs
5 x 195lbs
5 x 215lbs
5 x 220lbs

Behind Neck Pull-Down:
10 x 120lbs
8 x 160lbs
6 x 200lbs

Tricep Push-Down:
7 x 70lbs
7 x 85lbs
7 x 100lbs
7 x 115lbs

Close:

5 minutes on heavy bag; run home.



I don't normally quote a whole post, but your sir, just killed.

That is a strong workout FIM.

Hope your rested up and ready for another!

[FlaIronMind]

Somebody in here is heading for some kind of transformation award! Great work in here on a regular basis.


Agree 100%. FIM is killing it daily. GJ :)


I absolutely love this!!!!!!! Never ever thought of SS Leg Press with crunches!!!!

I have to try this, at a lot lower weights of course and maybe 20 crunches each set :o

Fantastic work, but your journal never disappoints.

Oh can I please put a request in, can you send some of your summer weather up here to me please :D I can't wait to move to FLA!!!!!


I don't normally quote a whole post, but your sir, just killed.

That is a strong workout FIM.

Hope your rested up and ready for another!

Thank you my friends; greatly appreciate the support.

@FM - I've long been a fan of the leg press-crunches combo. The position of leg presses just begs for crunches to be done in between sets. ;)

[IronAvalanche]

Excellent work FIM! Been a little while since I've been in hear, and I see you've been abusing the iron to epic proportions. Well done. Your numbers are really getting up there.:)

[FlaIronMind]

So the past few days I've been fighting off the beginning of a flu-bug which I hope I will be able nip in the bud. Body aches, sore throat (kills when I swallow), congestion, etc. On top of that, we had some good friends in from NYC who we haven't seen in a few years. Have known them roughly 8 years. When I opened the door to the pad and they saw me, they were floored. That felt great. Got in a bunch of cardio while they were here, from swimming, bike riding, walking, etc. But, I'm dragging ass now and just getting up to the dungeon this morning at 0530 was a challenge unto itself. Nonetheless I did, for a somewhat abbreviated session.

Today's session:

Leg Press + Crunches:
12 x 450lbs
50 crunches
12 x 540lbs
50 crunches
10 x 630lbs
50 crunches
10 x 720lbs
50 crunches
8 x 810lbs
50 crunches

Squats:
10 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 365lbs
5 x 385lbs
5 x 395lbs (PB)

Bench Press:
5 x 160lbs
5 x 180lbs
5 x 195lbs
5 x 190lbs
5 x 200lbs
5 x 220lbs

T-Bar Rows:
5 x 115lbs
5 x 125lbs
5 x 135lbs
5 x 150lbs
5 x 160lbs

Skullcrushers (Decline):
10 x 70lbs
10 x 70lbs
10 x 70lbs

Tricep Pushdowns:
7 x 65lbs
7 x 75lbs
7 x 85lbs
7 x 100lbs

Cable Cross-Overs:
10 x 20lbs
10 x 25lbs
10 x 25lbs
10 x 30lbs
10 x 30lbs

Close:

5 minutes on heavy bag. Jog home.

Hipster Doofus Tuneage which worked perfectly this morning:

DhaRkWfaq10

Pf-ONpLXzGs

SJov1wX8MtM

gI2eO_mNM88

[Doc.Happy]

it is always good when people who you know and havent seen see the changes in you and react in a positive way! my family just tells me im too skinny and give me a hard time about the way i eat. oh well, i feel great and they dont :D

good workout considering how you were feeling. dont be afraid to take some time off and let your body heal up. it will do so faster if not trying to repair broken down tissue!

[nvrstopworking]

Damn Fla! Gonna have to start putting you into "squatmonster" territory soon with Phil and FLEX! Almost 400 friggin' pounds for 5 reps! WOW!

[FlaIronMind]

Excellent work FIM! Been a little while since I've been in hear, and I see you've been abusing the iron to epic proportions. Well done. Your numbers are really getting up there.:)

Thanks brother.


it is always good when people who you know and havent seen see the changes in you and react in a positive way! my family just tells me im too skinny and give me a hard time about the way i eat. oh well, i feel great and they dont :D

good workout considering how you were feeling. dont be afraid to take some time off and let your body heal up. it will do so faster if not trying to repair broken down tissue!

Thanks Doc.


Damn Fla! Gonna have to start putting you into "squatmonster" territory soon with Phil and FLEX! Almost 400 friggin' pounds for 5 reps! WOW!

Thanks N.

[mharrislove]

Squats:
10 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 365lbs
5 x 385lbs
5 x 395lbs (PB)



...damn...

[Meatpants]

Wow FIM. Those squats.......FFFFUUUUUUUUU!!!!!!!!

[IronAvalanche]

Your progress on these lifts is amazing! 4 plate squats are just around the corner. Strong FIM is strong!

This is the most impressive part to me:


Leg Press + Crunches:
12 x 450lbs
50 crunches
12 x 540lbs
50 crunches
10 x 630lbs
50 crunches
10 x 720lbs
50 crunches
8 x 810lbs
50 crunches

Squats:
10 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 365lbs
5 x 385lbs
5 x 395lbs (PB)

Bench Press:
5 x 160lbs
5 x 180lbs
5 x 195lbs
5 x 190lbs
5 x 200lbs
5 x 220lbs

[FlaIronMind]

...damn...


Wow FIM. Those squats.......FFFFUUUUUUUUU!!!!!!!!

Thank you gents.


Your progress on these lifts is amazing! 4 plate squats are just around the corner. Strong FIM is strong!

This is the most impressive part to me:

Thanks bro. I am aching for 4 plates. :D

[fitmom43]

http://i34.photobucket.com/albums/d115/SPicior/beastMode-150x150.png

IS ON!!!!!!!

[Brackneyc]

So the past few days I've been fighting off the beginning of a flu-bug which I hope I will be able nip in the bud. Body aches, sore throat (kills when I swallow), congestion, etc. On top of that, we had some good friends in from NYC who we haven't seen in a few years. Have known them roughly 8 years. When I opened the door to the pad and they saw me, they were floored. That felt great. Got in a bunch of cardio while they were here, from swimming, bike riding, walking, etc. But, I'm dragging ass now and just getting up to the dungeon this morning at 0530 was a challenge unto itself. Nonetheless I did, for a somewhat abbreviated session.

Today's session:

Leg Press + Crunches:
12 x 450lbs
50 crunches
12 x 540lbs
50 crunches
10 x 630lbs
50 crunches
10 x 720lbs
50 crunches
8 x 810lbs
50 crunches

Squats:
10 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 365lbs
5 x 385lbs
5 x 395lbs (PB)

Bench Press:
5 x 160lbs
5 x 180lbs
5 x 195lbs
5 x 190lbs
5 x 200lbs
5 x 220lbs

T-Bar Rows:
5 x 115lbs
5 x 125lbs
5 x 135lbs
5 x 150lbs
5 x 160lbs

Skullcrushers (Decline):
10 x 70lbs
10 x 70lbs
10 x 70lbs

Tricep Pushdowns:
7 x 65lbs
7 x 75lbs
7 x 85lbs
7 x 100lbs

Cable Cross-Overs:
10 x 20lbs
10 x 25lbs
10 x 25lbs
10 x 30lbs
10 x 30lbs

Close:

5 minutes on heavy bag. Jog home.

Hipster Doofus Tuneage which worked perfectly this morning:




That was my first thought....what a light day. :D

[FlaIronMind]

http://i34.photobucket.com/albums/d115/SPicior/beastMode-150x150.png

IS ON!!!!!!!


That was my first thought....what a light day. :D

Lulz. Thanks.

[FlaIronMind]

...thus began a 0530 dungeon session. Yesterday was shot. This bug knocked. Me. On. My. Ass. Didn't get out of bed much of the day. Actually slept most of it, got out of bed around 1630 and then went back to bed around 2130. Slept soundly until 0430. Today I felt better and was ready for some dungeon time....I was going there on a mission.

Leg Press + Crunches:
15 x 270lbs
50 crunches
15 x 360lbs
50 crunches
15 x 450lbs
50 crunches
12 x 540lbs
50 crunches
12 x 630lbs
50 crunches
8 x 720lbs
50 crunches
8 x 810lbs
50 crunches

Squats:
10 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 375lbs
5 x 395lbs
5 x 405lbs (PB...4 plates achieved. Iron vanquished. Iron?...you "used to be the Don Juan?...now your name is just Twan.")

Bench Press:
5 x 165lbs
5 x 185lbs
5 x 195lbs
5 x 205lbs
5 x 225lbs

OH Shrugs: (Discussed this over in David's journal (I think...maybe it was IA) and mentioned I how I love these and was due to become re-acquainted with them; today was that day)
20 x 100lbs
20 x 120lbs
20 x 140lbs
20 x 160lbs
20 x 180lbs
15 x 200lbs
15 x 220lbs
10 x 250lbs

Tricep Pushdown:
7 x 80lbs
7 x 85lbs
7 x 95lbs
7 x 100lbs *(WTF moment here...discussed below)
7 x 110lbs

Seated Cable Rows (V-Grip):
5 x 120lbs
5 x 140lbs
5 x 160lbs
5 x 180lbs
5 x 200lbs
5 x 220lbs
5 x 240lbs
5 x 260lbs (entire stack)
5 x 280lbs (entire stack + 20lb db)

Close:

5 minutes on heavy bag; 3 minutes speed rope. Jog home.

WTF Moment mentioned above?...So I was doing those tricep pushdowns and was dying of thirst. Have been on some antihistamines and they are doing a good job at keeping me dried out. So, I set up for my last set, place the pin on the 100lb mark and slap on a 10lb db. My boxing bag is right in front of it, my towel thrown over the stack to send the proverbial message that this stack is in teh usage. Walk to water fountain, get a quick sip and walk back.

I walk back to the stack to find Molasses Man having disrupted my entire set up, pushing down 40lbs at a snail's pace. I stand there looking at him, giving him the:

http://twi-ny.com/leemarvin.jpg

He finishes the 40lbs and then moves the pin to 20lbs to start again. Guess he's doing a drop set. I take a deep breath and intervene. Explained to him, diplomatically, that he must obviously have missed it, but this station is in use because surely he cannot have exhibited such a flagrant disregard for etiquette intentionally and, by the way, look in a general 360 degree direction and you can find at least 6 other - available - stations which you can use for your...."set"...., as long as you wish. He doesn't say a word to me, but looks at me, looks at the ground and then places the 10lb db back on top of the stack, puts the pin on 60lbs (guess he thought that is where it was) and walked away. There was a fella across from us, whom I see frequently but only know by occasional head nods to each other, who observed the ordeal and just shook his head, also amazed at this mook coming along. He said, "you handled that better than I would have." "yessir...it took just about all I had too."

Indeed...they remain all around us.

Make it a great day and have a great weekend folks.

[IronAvalanche]

BEAST MODE = ON!!!

Incredible work FIM! Your progress is amazing! And that's no BS!

[Doc.Happy]

hope you are feeling better and ready for a fantastic weekend!

[Doc.Happy]

btw- great WTF moment and superb way to handle it! good for you!

[nvrstopworking]

...thus began a 0530 dungeon session. Yesterday was shot. This bug knocked. Me. On. My. Ass. Didn't get out of bed much of the day. Actually slept most of it, got out of bed around 1630 and then went back to bed around 2130. Slept soundly until 0430. Today I felt better and was ready for some dungeon time....I was going there on a mission.

Squats:
10 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 375lbs
5 x 395lbs
5 x 405lbs (PB...4 plates achieved. Iron vanquished. Iron?...you "used to be the Don Juan?...now your name is just Twan.")

Seated Cable Rows (V-Grip):
5 x 120lbs
5 x 140lbs
5 x 160lbs
5 x 180lbs
5 x 200lbs
5 x 220lbs
5 x 240lbs
5 x 260lbs (entire stack)
5 x 280lbs (entire stack + 20lb db)



These blew me away.

You are now officially a "squatmonster". :)

I've been gaining strength in cable rows... I think I could manage the 5 x 240... but 5 x 280 is flat out crazy. That would be one peg short of the entire stack at my gym.

I want to get there one day since I've yet to see anyone do that. :D

[FlaIronMind]

BEAST MODE = ON!!!

Incredible work FIM! Your progress is amazing! And that's no BS!

Thank you brother.


hope you are feeling better and ready for a fantastic weekend!

btw- great WTF moment and superb way to handle it! good for you!

Thanks Doc. I'm feeling better. Not 100%, but getting there. And thank you. Have a great weekend Doc.


These blew me away.

You are now officially a "squatmonster". :)

I've been gaining strength in cable rows... I think I could manage the 5 x 240... but 5 x 280 is flat out crazy. That would be one peg short of the entire stack at my gym.

I want to get there one day since I've yet to see anyone do that. :D

Thanks N.

[Meatpants]

Way to bounce back FIM. Outstanding work today. Congrats on those huge squats.

Glad you feeling better.

[Brackneyc]

Awesome session today. Mooks are everywhere. My gym has one who is a real tool. :)

[FlaIronMind]

Way to bounce back FIM. Outstanding work today. Congrats on those huge squats.

Glad you feeling better.


Awesome session today. Mooks are everywhere. My gym has one who is a real tool. :)

Thanks brothers.

And yeah B, lately we've had more than our share. Think I'll send some of 'em up your way. ;)

[FlaIronMind]

Just got back in from some dinner out with the wife. Afterwards, walking off a bit of dinner, we found ourselves looking to get a new pair of jeans for yours truly here.

On a full belly, new waist size = 34. Down 10 inches since last August (2010).

Feelin' good.

[Meatpants]

Awesome session today. Mooks are everywhere. My gym has one who is a real tool. :)

Yeah, bet hes a real Jack Wagon.:p


Just got back in from some dinner out with the wife. Afterwards, walking off a bit of dinner, we found ourselves looking to get a new pair of jeans for yours truly here.

On a full belly, new waist size = 34. Down 10 inches since last August (2010).

Feelin' good.

Congrats buddy. Time for an avi.

[FlaIronMind]

Yeah, bet hes a real Jack Wagon.:p



Congrats buddy. Time for an avi.

Thanks MP.

The "before" and "work in progress" pics been up for a while now. Them'll have to do. ;) :D

[FlaIronMind]

...thus began a 0530 dungeon session. Yesterday was shot. This bug knocked. Me. On. My. Ass. Didn't get out of bed much of the day. Actually slept most of it, got out of bed around 1630 and then went back to bed around 2130. Slept soundly until 0430. Today I felt better and was ready for some dungeon time....I was going there on a mission.

Leg Press + Crunches:
15 x 270lbs
50 crunches
15 x 360lbs
50 crunches
15 x 450lbs
50 crunches
12 x 540lbs
50 crunches
12 x 630lbs
50 crunches
8 x 720lbs
50 crunches
8 x 810lbs
50 crunches

Squats:
10 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 375lbs
5 x 395lbs
5 x 405lbs (PB...4 plates achieved. Iron vanquished. Iron?...you "used to be the Don Juan?...now your name is just Twan.")

Bench Press:
5 x 165lbs
5 x 185lbs
5 x 195lbs
5 x 205lbs
5 x 225lbs

OH Shrugs: (Discussed this over in David's journal (I think...maybe it was IA) and mentioned I how I love these and was due to become re-acquainted with them; today was that day)
20 x 100lbs
20 x 120lbs
20 x 140lbs
20 x 160lbs
20 x 180lbs
15 x 200lbs
15 x 220lbs
10 x 250lbs

Tricep Pushdown:
7 x 80lbs
7 x 85lbs
7 x 95lbs
7 x 100lbs *(WTF moment here...discussed below)
7 x 110lbs

Seated Cable Rows (V-Grip):
5 x 120lbs
5 x 140lbs
5 x 160lbs
5 x 180lbs
5 x 200lbs
5 x 220lbs
5 x 240lbs
5 x 260lbs (entire stack)
5 x 280lbs (entire stack + 20lb db)

Close:

5 minutes on heavy bag; 3 minutes speed rope. Jog home.

WTF Moment mentioned above?...So I was doing those tricep pushdowns and was dying of thirst. Have been on some antihistamines and they are doing a good job at keeping me dried out. So, I set up for my last set, place the pin on the 100lb mark and slap on a 10lb db. My boxing bag is right in front of it, my towel thrown over the stack to send the proverbial message that this stack is in teh usage. Walk to water fountain, get a quick sip and walk back.

I walk back to the stack to find Molasses Man having disrupted my entire set up, pushing down 40lbs at a snail's pace. I stand there looking at him, giving him the:

http://twi-ny.com/leemarvin.jpg

He finishes the 40lbs and then moves the pin to 20lbs to start again. Guess he's doing a drop set. I take a deep breath and intervene. Explained to him, diplomatically, that he must obviously have missed it, but this station is in use because surely he cannot have exhibited such a flagrant disregard for etiquette intentionally and, by the way, look in a general 360 degree direction and you can find at least 6 other - available - stations which you can use for your...."set"...., as long as you wish. He doesn't say a word to me, but looks at me, looks at the ground and then places the 10lb db back on top of the stack, puts the pin on 60lbs (guess he thought that is where it was) and walked away. There was a fella across from us, whom I see frequently but only know by occasional head nods to each other, who observed the ordeal and just shook his head, also amazed at this mook coming along. He said, "you handled that better than I would have." "yessir...it took just about all I had too."

Indeed...they remain all around us.

Make it a great day and have a great weekend folks.

ADDENDUM:

Just got back in from some dinner out with the wife. Afterwards, walking off a bit of dinner, we found ourselves looking to get a new pair of jeans for yours truly here.

On a full belly, new waist size = 34. Down 10 inches since last August (2010). Also, new weight = 220, down nearly 50lbs from the same time (Aug. 2010).

Feelin' good.

[2nd_chance]

Squats:
10 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 375lbs
5 x 395lbs
5 x 405lbs (PB...4 plates achieved. Iron vanquished. Iron?...you "used to be the Don Juan?...now your name is just Twan.")


Wow! Did not see that coming! Awesome!


On a full belly, new waist size = 34. Down 10 inches since last August (2010). Also, new weight = 220, down nearly 50lbs from the same time (Aug. 2010).

Feelin' good.10 freaking inches? You kidding me???? Wow x2!!!

[mharrislove]

We're at war with terrorism, racism, but most of all, we're at war with ourselves...and Molasses Man.

^^^ Fixed. http://assets.bodybuilding.com/forum/images/icons/icon10.gif


Squats:
10 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 375lbs
5 x 395lbs
5 x 405lbs (PB...4 plates achieved. Iron vanquished. Iron?...you "used to be the Don Juan?...now your name is just Twan.")

"I fear all we have done is to awaken a sleeping giant and fill him with a terrible resolve."



5 x 280lbs (entire stack + 20lb db)

...whew...




http://twi-ny.com/leemarvin.jpg


I dunno...this look would make me change cable stations for sure.

[Whatanejit]

I hear this journal is good for WTF moments of the day!:D

I'm a big fan of those so I'll tag along if you don't mind :)

Workouts and progress are looking pretty awesome too.



Just got back in from some dinner out with the wife. Afterwards, walking off a bit of dinner, we found ourselves looking to get a new pair of jeans for yours truly here.

On a full belly, new waist size = 34. Down 10 inches since last August (2010).

Feelin' good.

^^ fantastic! :)

[bamazav]

ADDENDUM:

Just got back in from some dinner out with the wife. Afterwards, walking off a bit of dinner, we found ourselves looking to get a new pair of jeans for yours truly here.

On a full belly, new waist size = 34. Down 10 inches since last August (2010). Also, new weight = 220, down nearly 50lbs from the same time (Aug. 2010).

Feelin' good.

Fantastic job! Great news Marine! Put a smile on my face this AM. Proud of ya! RTR!

[FlaIronMind]

Wow! Did not see that coming! Awesome!

10 freaking inches? You kidding me???? Wow x2!!!

Thanks brother. And thank you for your support.


^^^ Fixed.

"I fear all we have done is to awaken a sleeping giant and fill him with a terrible resolve."



...whew...



I dunno...this look would make me change cable stations for sure.

Lulz. Thank you my friend.


I hear this journal is good for WTF moments of the day!:D

I'm a big fan of those so I'll tag along if you don't mind :)

Workouts and progress are looking pretty awesome too.




^^ fantastic! :)

Thanks W. It used to not be, but ever since MHL permanently, and single-handedly I might add, wrenched up the WTF equilibrium of the universe by NOT having a WTF moment, my dungeon has become the bizarro dungeon...up is down, day is night, left is right, I say "hello" when I leave and "goodbye" when I arrive....replete with all manner of WTF moments, mooks, webbles-wobble, molasses men and other sundry characters. I gots 'em to spare if you wants any.

And thanks W...appreciate it.


Fantastic job! Great news Marine! Put a smile on my face this AM. Proud of ya! RTR!

Thanks preacher. Thank you for all your support too. Btw...was thinking just this afternoon as I was watching the Marlins eat it at the hands of the Mets...."is it football season...yet????" ;) RTR.

[mharrislove]

Thanks W. It used to not be, but ever since MHL permanently, and single-handedly I might add, wrenched up the WTF equilibrium of the universe by NOT having a WTF moment, my dungeon has become the bizarro dungeon...up is down, day is night, left is right, I say "hello" when I leave and "goodbye" when I arrive....replete with all manner of WTF moments, mooks, webbles-wobble, molasses men and other sundry characters. I gots 'em to spare if you wants any.


Uneasy lies the head that wears a crown...but I am confident that you are up to the challenge. http://assets.bodybuilding.com/forum/images/icons/icon12.gif

[FlaIronMind]

Uneasy lies the head that wears a crown...but I am confident that you are up to the challenge. http://assets.bodybuilding.com/forum/images/icons/icon12.gif

Indeed. I tend to avoid crowns at all costs. Something about:

http://www.cyclingrevealed.com/Giro/Giro07_web/photos/swordofDamocles_2.jpg

[mharrislove]

Indeed. I tend to avoid crowns at all costs. Something about:

http://www.cyclingrevealed.com/Giro/Giro07_web/photos/swordofDamocles_2.jpg

Ah yes, that small detail. I believe that you are one of the few to read the fine print of the contract.

[FlaIronMind]

Ah yes, that small detail. I believe that you are one of the few to read the fine print of the contract.

I try.

People often forget, but long, long ago, Cicero had it locked down pretty darn good.

[nvrstopworking]

Just got back in from some dinner out with the wife. Afterwards, walking off a bit of dinner, we found ourselves looking to get a new pair of jeans for yours truly here.

On a full belly, new waist size = 34. Down 10 inches since last August (2010).

Feelin' good.

FIM's new nickname = "slim" :D

Congrats dude!

[FlaIronMind]

So last night yielded zero sleep. Zero. Was wide awake until 0400, started to get a bit weary by 0430, but just made the executive decision to fugg it, got up, started frying some eggs and bacon, got the Dunkin' Donuts coffee brewing, squeezed some OJ and by 0500 I was having a pretty darn tasty breakfast.

Hit the dungeon by 0545. It was empty. Nice. Made my way over to my old friend, the darkened corner of the dungeon. Time to bust through some ceilings, remove the oppressive thumbs of the gods of iron from my head, lay waste to some clanky pieces of iron and venture into some new territory.

Today's session:

Deadlifts:
10 x 135lbs (WU)
5 x 225lbs
5 x 285lbs
5 x 345lbs
5 x 395lbs (This was, technically, a "PB," but I felt more in the tank. That, combined with the rabid drive to clang on 4 plates far, far surpassed any issues stemming from "fatigue"...not an uncommon phenomenon. ;) Resting between this set and my final set, it so happened that quasi-WTF moment transpired wherein one of the dungeon (cleaning) staff wandered over in my direction and began visibly counting the plates I had set up. He then cautioned me to not "drop it." I looked at him...told him if he really wanted to encourage me to not "drop it," why not lay down on the floor right in front of me?...even then, there are no guarantees fella. He smiled a kinda half-way smile and then stepped back to watch the smack down unfold. I'm sure at this point there was uncertainty in his mind as to who would be receiving said smack down, but, in my mind, it was a foregone conclusion....I'd already visualized and achieved my victory...this was a done deal.)
5 x 405lbs (PB...4 plate mission accomplished.)

Good Mornings:
10 x 95lbs
10 x 115lbs
10 x 135lbs
10 x 155lbs
10 x 175lbs (Been a while since I've done these and, yet again, the difference in core strength between this time and the last time I did these was amazing. These felt absolutely great and the strength gains between now and then were crystal clear.)

OH Presses:
5 x 115lbs
5 x 125lbs
5 x 135lbs
5 x 145lbs
5 x 150lbs (PB)

BB Shrugs + Behind Back BB Shrugs (resting only to change weight/grip):
10 x 185lbs
10 x 185lbs (Behind Back)
10 x 205lbs
10 x 205lbs (Behind Back)
10 x 225lbs
8 x 225lbs (Behind Back)
10 x 250lbs
5 x 250lbs (Behind Back)
10 x 300lbs
5 x 300lbs (Behind Back)

Arnolds:
12 x 40lbs
10 x 50lbs
8 x 60lbs (Fail on 9th rep.)
10 x 50lbs
12 x 40lbs

Close:

5 minutes on heavy bag. 3 minutes speed rope. Run home. Stairs - 40 flights - up to crib.

Totally drained and, yeah, I think I'll try to get some shut eye now. Finally.

Tuneage:

http://image.kazaa.com/images/28/886972348728/Hezekiah_Walker_and_LFC/Souled_Out/Hezekiah_Walker_and_LFC-Souled_Out_3.jpg

http://image.kazaa.com/images/75/884977175875/Marvin_Sapp/Here_I_Am/Marvin_Sapp-Here_I_Am_3.jpg

http://image.kazaa.com/images/56/884977928556/Kirk_Franklin/Hello_Fear/-Hello_Fear_3.jpg

http://image.kazaa.com/images/71/884977298871/Fred_Hammond/Love_Unstoppable/-Love_Unstoppable_3.jpg

[Doc.Happy]

OUTSTANDING JOB on the deads FIM! :D way to get the 8p and for 5!! rock on my friend!

have a fantastic rest of the day!

[Meatpants]

Wow FIM. DO WORK SON!!!! You killed it. Very impressive lifts today. Four plates deads FTW. Congrats on your PB's today.

Enjoy the nap.

[nvrstopworking]

5 x 405 with no sleep the night before.

You annoy me FIM.

:p :D

Great work fella!

[FlaIronMind]

OUTSTANDING JOB on the deads FIM! :D way to get the 8p and for 5!! rock on my friend!

have a fantastic rest of the day!


Wow FIM. DO WORK SON!!!! You killed it. Very impressive lifts today. Four plates deads FTW. Congrats on your PB's today.

Enjoy the nap.


5 x 405 with no sleep the night before.

You annoy me FIM.

:p :D

Great work fella!

Thank you my friends.

[bamazav]

Fantastic effort on the Deads. Way to show the weights who was in charge.

Like the music selection for the day. I often train to Kirk Franklin, Grits, Lecrae. Good music with a good message.

[FlaIronMind]

Fantastic effort on the Deads. Way to show the weights who was in charge.

Like the music selection for the day. I often train to Kirk Franklin, Grits, Lecrae. Good music with a good message.

Thanks preacher. Though I don't always post it, I often accompany my session with gospel music such as those listed. There is much truth to "garbage in, garbage out."

Props on Lecrae as well. He, along with others like Flame, Trip Lee and Canton Jones are sorely/sadly overlooked artists, truly blessed by Him with immense talent.

[FlaIronMind]

So last night yielded zero sleep. Zero. Was wide awake until 0400, started to get a bit weary by 0430, but just made the executive decision to fugg it, got up, started frying some eggs and bacon, got the Dunkin' Donuts coffee brewing, squeezed some OJ and by 0500 I was having a pretty darn tasty breakfast.

Hit the dungeon by 0545. It was empty. Nice. Made my way over to my old friend, the darkened corner of the dungeon. Time to bust through some ceilings, remove the oppressive thumbs of the gods of iron from my head, lay waste to some clanky pieces of iron and venture into some new territory.

Today's session:

Deadlifts:
10 x 135lbs (WU)
5 x 225lbs
5 x 285lbs
5 x 345lbs
5 x 395lbs (This was, technically, a "PB," but I felt more in the tank. That, combined with the rabid drive to clang on 4 plates far, far surpassed any issues stemming from "fatigue"...not an uncommon phenomenon. ;) Resting between this set and my final set, it so happened that quasi-WTF moment transpired wherein one of the dungeon (cleaning) staff wandered over in my direction and began visibly counting the plates I had set up. He then cautioned me to not "drop it." I looked at him...told him if he really wanted to encourage me to not "drop it," why not lay down on the floor right in front of me?...even then, there are no guarantees fella. He smiled a kinda half-way smile and then stepped back to watch the smack down unfold. I'm sure at this point there was uncertainty in his mind as to who would be receiving said smack down, but, in my mind, it was a foregone conclusion....I'd already visualized and achieved my victory...this was a done deal.)
5 x 405lbs (PB...4 plate mission accomplished.)

Good Mornings:
10 x 95lbs
10 x 115lbs
10 x 135lbs
10 x 155lbs
10 x 175lbs (Been a while since I've done these and, yet again, the difference in core strength between this time and the last time I did these was amazing. These felt absolutely great and the strength gains between now and then were crystal clear.)

OH Presses:
5 x 115lbs
5 x 125lbs
5 x 135lbs
5 x 145lbs
5 x 150lbs (PB)

BB Shrugs + Behind Back BB Shrugs (resting only to change weight/grip):
10 x 185lbs
10 x 185lbs (Behind Back)
10 x 205lbs
10 x 205lbs (Behind Back)
10 x 225lbs
8 x 225lbs (Behind Back)
10 x 250lbs
5 x 250lbs (Behind Back)
10 x 300lbs
5 x 300lbs (Behind Back)

Arnolds:
12 x 40lbs
10 x 50lbs
8 x 60lbs (Fail on 9th rep.)
10 x 50lbs
12 x 40lbs

Close:

5 minutes on heavy bag. 3 minutes speed rope. Run home. Stairs - 40 flights - up to crib.

Totally drained and, yeah, I think I'll try to get some shut eye now. Finally.

Tuneage:

http://image.kazaa.com/images/28/886972348728/Hezekiah_Walker_and_LFC/Souled_Out/Hezekiah_Walker_and_LFC-Souled_Out_3.jpg

http://image.kazaa.com/images/75/884977175875/Marvin_Sapp/Here_I_Am/Marvin_Sapp-Here_I_Am_3.jpg

http://image.kazaa.com/images/56/884977928556/Kirk_Franklin/Hello_Fear/-Hello_Fear_3.jpg

http://image.kazaa.com/images/71/884977298871/Fred_Hammond/Love_Unstoppable/-Love_Unstoppable_3.jpg

[mharrislove]

You're probably in the deep stages of REM about right now. But I still had to give you props on those deads! I also like the way that you were able to weave a WTF moment into the workout without letting it derail you. A clear sign of a man with his sights firmly set on the goal!

[-=FLEX=-]

Gym was empty at 6am on a Sunday?

That's surprising. :D :)

[FlaIronMind]

You're probably in the deep stages of REM about right now. But I still had to give you props on those deads! I also like the way that you were able to weave a WTF moment into the workout without letting it derail you. A clear sign of a man with his sights firmly set on the goal!

Thank you my friend. Life had other plans for me today and sleep is something I have yet to experience. Maybe tonight.


Gym was empty at 6am on a Sunday?

That's surprising. :D :)

While my choice of tuneage may have been Sunday-esque for some, today was Monday bro. ;)

[IronAvalanche]

FIM your laying down some impressive numbers week after week. Kicking it up a notch doesn't even cover what your doing in here brother. Well done!

[2nd_chance]

Congrats on the 4-plate pull FIM. Very impressive. A great milestone!

[FlaIronMind]

FIM your laying down some impressive numbers week after week. Kicking it up a notch doesn't even cover what your doing in here brother. Well done!


Congrats on the 4-plate pull FIM. Very impressive. A great milestone!

Thanks brothers.

[FlaIronMind]

Hit the dungeon early this morning. Today's session:

Squats:
10 x 135lbs (WU)
5 x 275lbs
5 x 335lbs
5 x 385lbs
5 x 405lbs
5 x 410lbs (PB)

T-Bar Rows:
5 x 115lbs
5 x 140lbs
5 x 165lbs
5 x 210lbs
5 x 235lbs
5 x 255lbs

Incline Press:
5 x 135lbs
5 x 155lbs
5 x 185lbs
5 x 205lbs
5 x 210lbs

Hammer Curl To Press (Tandem):
10 x 35lbs
10 x 40lbs
10 x 45lbs
10 x 50lbs

DB Pullover (Across Bench):
12 x 50lbs
12 x 60lbs
12 x 70lbs
10 x 80lbs

BB Curls (Oly):
10 x 75lbs
10 x 85lbs
10 x 95lbs
10 x 115lbs
8 x 120lbs

Hanging Knee Raises (Weighted):
20 x BW (+ 25lbs)
20 x BW (+ 25lbs)
20 x BW (+ 25lbs)
20 x BW (+ 25lbs)
20 x BW (+ 25lbs)

Close:

7 minutes on heavy bag. Run home.

Tuneage throughout:

http://www.musicweb-international.com/classrev/2003/may03/bjorling_very_best.jpg

[bamazav]

Great job in the dungeon FIM. Squats look great, congrats on the PB!

[FlaIronMind]

Great job in the dungeon FIM. Squats look great, congrats on the PB!

Thank you my friend.

[mharrislove]

You continue to set the tone with those bone crunching PRs, man. You've got me motivated to get off my can and get to work after today's rest day!

[nvrstopworking]

Man.... you're becoming quite the beast FIM.

Stop makin' the rest of us look bad! :P :D

[FlaIronMind]

You continue to set the tone with those bone crunching PRs, man. You've got me motivated to get off my can and get to work after today's rest day!

Thank you brother. I have no doubt you will slay it. ;)

[Meatpants]

Damn FIM. Great job. You have been on quite the tear lately. Killing it bro. Strong all the way around.

[FlaIronMind]

Man.... you're becoming quite the beast FIM.

Stop makin' the rest of us look bad! :P :D

Lulz. Thanks N.


Damn FIM. Great job. You have been on quite the tear lately. Killing it bro. Strong all the way around.

Thanks MP. Progression has felt great, but I might be on the precipice of switching things up a bit. We'll see.

[IronAvalanche]

Your killin' it FIM! Moving some heavy weight.

Bunch of people round here on Cell Tech, gotta be......:D

[mharrislove]

Your killin' it FIM! Moving some heavy weight.

Bunch of people round here on Cell Tech, gotta be......:D

Yup, you may have to add this dude to the O35 Cell Tech List for sure... http://assets.bodybuilding.com/forum/images/icons/icon10.gif


Thank you brother. I have no doubt you will slay it. ;)

Well, if my memory serves me right, I'll be starting my endurance phase (read: light weight), so the next several days will be an exercise in nuanced epicness. It won't be exciting, but it will be productive. That's OK, I know that I can always come here if I want to read about somebody tearin' some sh!t up. Carry on...

[camau71]

Glad I stumbled in here. You are doing some strong work. Read your first post and you're last page. Epic turnaround!

[Whatanejit]

Several PBs to read of in here since my last visit which is great motivation before I head off to train once my breakfast settles a bit.

:)