Back To The Dungeon

[nvrstopworking]

Sorry to hear about your wife FIM.... hope that the tests don't reveal anything too serious and she can get back to 100% soon. :(

Pullin' for you guys!

[IronAvalanche]

Glad to here your wife is doing better FIM. Prayers sent.:)

[FlaIronMind]

Sorry to hear about your wife FIM.... hope that the tests don't reveal anything too serious and she can get back to 100% soon. :(

Pullin' for you guys!


Glad to here your wife is doing better FIM. Prayers sent.:)

Thank you brothers.

[FlaIronMind]

This morning proved a little more chaotic than anticipated and I wound up getting to the dungeon later than usual. Today also was just one of those days where the MMC was not there. I simply wasn't feeling it today...the ol' grey matter was just elsewhere. Also, time only allowed for a quick, light session.

Today's session:

Bench Press (no rest except to change weight):
10 x 135lbs (WG)
10 x 135lbs (CG)
10 x 155lbs (WG)
10 x 155lbs (CG)
10 x 175lbs (WG)
10 x 175lbs (CG)

Incline DB Raise (alternating):
10 x 17.5lbs (R)
10 x 17.5lbs (L)
15 x 15lbs (R)
15 x 15lbs (L)
25 x 10lbs (R)
25 x 10lbs (L)

DB Pullover (across bench):
20 x 40lbs
20 x 50lbs
15 x 60lbs
15 x 70lbs

Chest Cross-Over (DB, flat bench):
25 x 15lbs
20 x 20lbs
15 x 25lbs

Straight-Arm Pull-Over Across Bench (BB, wide-grip):
15 x Oly
15 x Oly
12 x Oly (+ 10lbs)
10 x Oly (+ 20lbs)

Flyes (DB, incline):
15 x 30lbs
15 x 40lbs
12 x 50lbs

Close:

Run home.

Tuneage:

LHnZRZiCYHE

[bamazav]

Good work Marine, despite not being into it. Your light session really isn't that light.

Lecrea to top it off. Good job!

[FlaIronMind]

Good work Marine, despite not being into it. Your light session really isn't that light.

Lecrea to top it off. Good job!

Thank you my friend.

[mharrislove]

I'm not sure how long that took you, but I can see you pushing the envelope time-wise to keep the intensity up; you can see that in the bench progression. Good job gettin' in there, gettin' work done, and gettin' out safely. On to the next one...

[FlaIronMind]

I'm not sure how long that took you, but I can see you pushing the envelope time-wise to keep the intensity up; you can see that in the bench progression. Good job gettin' in there, gettin' work done, and gettin' out safely. On to the next one...

In n' out in 35 minutes.

Thanks brother.

[FlaIronMind]

...rich girls, fine wines...

Well whatever cobwebs or dust-bunnies were clogging the internal CPU yesterday have been blown or dust-busted outta here such that the ol' synapse were fully firing. Hit the dungeon in the afternoon today instead my customary early AM.

Today's session:

Warm-up:

Skate to dungeon. ;)

Squats:
15 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 365lbs
5 x 385lbs
5 x 405lbs
5 x 425lbs
5 x 460lbs (PB)

BB Shrugs:
20 x 135lbs
15 x 185lbs
12 x 225lbs
10 x 275lbs
8 x 295lbs

BB Curl (Oly) (no rest except to change weight/grip):
10 x 65lbs (WG)
10 x 65lbs (CG)
10 x 75lbs (WG)
10 x 75lbs (CG)
10 x 90lbs (WG)
10 x 90lbs (CG)

Leg Extensions:
10 x 150lbs
10 x 150lbs
10 x 190lbs
10 x 190lbs
8 x 230lbs
8 x 230lbs

Tricep Pushdowns:
10 x 70lbs
10 x 85lbs
10 x 85lbs
10 x 100lbs

Cable Crunches (Standing):
15 x 50lbs
15 x 60lbs
15 x 70lbs

Side-Bends (Standing, w/ Oly bar - WG):
Oly Bar x ? (lost count; just kept going)

Close:

5 minutes on heavy bag; skate home.

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

Two of them actually. The first involved one of the male "trainers" at my dungeon. He had a female client who was rather....um....top heavy. So what was in this "trainer's" bag of tricks today? Jumping jacks. Yep, jumping jacks. See those tricep pushdowns and cable crunches up there? Throughout the entirety of me doing those he had this girl doing jumping jacks. No uncertainty as to who was getting the most from that set. I had to give the "trainer" one of these:

http://ratemymustache.files.wordpress.com/2009/11/biglebowski21.jpg

Next contender...

Some fella comes in and fishes around for a pair of 5lb plates. He finds them and then proceeds for one of the infamous "balls." He gets the largest "ball" he can find, sits his ass on it and then, while holding the 5lb plates, one in each hand, down by his sides, he "walks" around the floor of the dungeon...sitting on the ball the whole time, just scooting himself along.

Analysis of such a scenario?

http://johnbarban.com/wp-content/uploads/2009/11/Ren-from-ren-and-stimpy.jpg

Anyway...

Boneless to Fakie tuneage today:

RZ1RecSXXZ8

[mharrislove]

Squats:
15 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 365lbs
5 x 385lbs
5 x 405lbs
5 x 425lbs
5 x 460lbs (PB)


9vvuLAl99ec



WTF Moment...

I don't even...

I may have to come back to post after I compose myself.

[bamazav]

Today's session:

Warm-up:

Skate to dungeon. ;)

Squats:
15 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 365lbs
5 x 385lbs
5 x 405lbs
5 x 425lbs
5 x 460lbs (PB)
This would make coach Cochran proud. Great job. RTR


Tricep Pushdowns:
10 x 70lbs
10 x 85lbs
10 x 85lbs
10 x 100lbs

Cable Crunches (Standing):
15 x 50lbs
15 x 60lbs
15 x 70lbs

Two of them actually. The first involved one of the male "trainers" at my dungeon. He had a female client who was rather....um....top heavy. So what was in this "trainer's" bag of tricks today? Jumping jacks. Yep, jumping jacks. See those tricep pushdowns and cable crunches up there? Throughout the entirety of me doing those he had this girl doing jumping jacks. No uncertainty as to who was getting the most from that set.
This is just sad.


Some fella comes in and fishes around for a pair of 5lb plates. He finds them and then proceeds for one of the infamous "balls." He gets the largest "ball" he can find, sits his ass on it and then, while holding the 5lb plates, one in each hand, down by his sides, he "walks" around the floor of the dungeon...sitting on the ball the whole time, just scooting himself along.

Analysis of such a scenario?
http://www.gifsoup.com/view/990755/bert-stare-o.gif

[FlaIronMind]

9vvuLAl99ec




I don't even...

I may have to come back to post after I compose myself.

Thanks brother.

And yep...I know what you mean. ;)


This would make coach Cochran proud. Great job. RTR
This is just sad.
http://www.gifsoup.com/view/990755/bert-stare-o.gif

Thank you my friend.

And yes, it was. Once he noticed my look, the "trainer" knew that I knew precisely what he was up to. I'd like to think he cared, but it's far more likely that he didn't.

As for the other fella, not even a combo Bert + Angel Eyes stare would have been adequate.

[2nd_chance]

Squats:
15 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 365lbs
5 x 385lbs
5 x 405lbs
5 x 425lbs
5 x 460lbs (PB)


Epic squattage right there :eek:

[FlaIronMind]

Epic squattage right there :eek:

Thanks brother.

[Doc.Happy]

great job on the squats and the rest of the workout!

sorry to hear about your wife. been out of the forum loop for a few weeks, just too busy with life. i will be praying.

[Meatpants]

Strong session FIM. Glad to see you have a good one. Monster squats bro. Monster.

Continued well wishes and prayers for your family.

[Whatanejit]

I do wonder why these women put up with the PT sheet. I would have 'demanded' an alternative 'warm up/cardio' exercise.

I'm beginning to want to join a gym now so that I can watch all of these shinanigans!

I'm glad the synapses were firing well .. keep them working!

:)

[-=FLEX=-]

Congrats on the 460 x 5. That's some epic squattin'!

[FlaIronMind]

great job on the squats and the rest of the workout!

sorry to hear about your wife. been out of the forum loop for a few weeks, just too busy with life. i will be praying.

Thanks Doc. Hope all is well with you and your family.


Strong session FIM. Glad to see you have a good one. Monster squats bro. Monster.

Continued well wishes and prayers for your family.

Thank you brother.


I do wonder why these women put up with the PT sheet. I would have 'demanded' an alternative 'warm up/cardio' exercise.

I'm beginning to want to join a gym now so that I can watch all of these shinanigans!

I'm glad the synapses were firing well .. keep them working!

:)

Thanks W. I'm at a loss as well as to why so many put up with such things.


Congrats on the 460 x 5. That's some epic squattin'!

Thank you brother. :)

[FlaIronMind]

Well, just as an update, my wife had her MRI on Friday and, by all preliminary accounts thus far, everything seems normal. We'll know more however when it gets reviewed this coming week.

This weekend has been a whirlwind of various, sundry family affairs as well as an exercise in carditioning to the eleventh power times one hundred. I've got carditioning coming out my ears, ending with today's some odd 4 mile jog in what I can only describe as blistering heat combined with a sauna.

Looking forward to some dungeon time in the am tomorrow.

Hope everyone has had a wonderful weekend and I'm not sure I possess the words, nor the skill, to fully convey how deeply appreciated all your kind words, support, prayers and good thoughts are. Thank you brothers/sisters.

[IronAvalanche]

Well, just as an update, my wife had her MRI on Friday and, by all preliminary accounts thus far, everything seems normal. We'll know more however when it gets reviewed this coming week.
Good news so far. Prayers sent for an excellent review.

[FlaIronMind]

Good news so far. Prayers sent for an excellent review.

Thanks brother.

[FlaIronMind]

...I lived the life, don't own a car and now they call me 'superstar'."

Quick little session (35 minutes) in the dungeon this early morning. Not so quick that it failed to yield a WTF Moment however. I'll detail that below.

Today's session:

SLDL:
10 x 185lbs (WU)
5 x 225lbs
5 x 275lbs
5 x 315lbs
5 x 365lbs
5 x 405lbs

T-Bar Rows:
5 x 115lbs
5 x 135lbs
5 x 160lbs
5 x 185lbs
5 x 205lbs

Good Mornings:
5 x 95lbs
5 x 125lbs
5 x 155lbs
5 x 185lbs
5 x 215lbs

Dual Pulley Pull-Downs (SS, no rest except to change weight):
5 x 42.5lbs (WG)
5 x 42.5lbs (CG)
5 x 50lbs (WG)
5 x 50lbs (CG)
5 x 60lbs (WG)
5 x 60lbs (CG)
5 x 70lbs (WG)
5 x 70lbs (CG)
5 x 80lbs (WG)
5 x 80lbs (CG)

Close:

5 minutes heavy bag, run home.

Tuneage:

9semULFpEbU

pD0iEEEU1xA

WQriZQbTcjk

Now...

As for that WTF Moment...

I was over by the squat rack doing those SLDLs. These two fellas come over who shall be called Tweedle Dee and Tweedle Dum:

http://1.bp.blogspot.com/_5zYExoKVbA8/SwxwjDjWWpI/AAAAAAAAAJM/DHFt5JkyESE/s1600/tweedleDumTweedDee.jpg

They "set up" on the floor right next to me, but not before slapping each other on the shoulders, with one of them (take your pick whether it was Tweedle Dee or Tweedle Dum) lifted his tank top to "admire" his abs in the mirror. Yeah, you know right away the type we're dealing with here. Then, Tweedle Dee gets on the floor, supine, and brings his knees to his chest so that the bottom of his shoes are nearly facing up, parallel to the floor. Tweedle Dum then lays down on Tweedle Dee's feet in a quasi-Superman pose. Tweedle Dee then, microscopically, pushes upwards while Tweedle Dum arches back and raises his arms. If these two mooks are trying out for a spot in the Flying Zandoosh Bros., I wish they would have found some other place to do it. They continue this multiple times without ever having "swapped" places. I guess Tweedle Dee is the foundation man.

The wonders never cease. Joys of public dungeon membership #4,233,085.

[IronAvalanche]

Loads of productive work for 35 mins!

[Doc.Happy]

im glad to hear that so far all is well with your wife. hope that things continue in that direction.

very impressive SLDL # holy moly, thats a lot of weight!

LOL at tweedle dee and tweedle dumb! takes all kinds to make the world go round! :D

have a fabulous day!

[FlaIronMind]

Loads of productive work for 35 mins!

Thanks bro.


im glad to hear that so far all is well with your wife. hope that things continue in that direction.

very impressive SLDL # holy moly, thats a lot of weight!

LOL at tweedle dee and tweedle dumb! takes all kinds to make the world go round! :D

have a fabulous day!

Thank you Doc.

[bamazav]

Love your journal, guaranteed to be amazed by your work and laugh at the dungeon antics. Thanks for making me smile!

RTR

[FlaIronMind]

Love your journal, guaranteed to be amazed by your work and laugh at the dungeon antics. Thanks for making me smile!

RTR

Lulz! Thank you my friend and thanks for all your support.

RTR!

[mharrislove]

SLDL:
10 x 185lbs (WU)
5 x 225lbs
5 x 275lbs
5 x 315lbs
5 x 365lbs
5 x 405lbs

Epic work, man. Just outstanding.



They "set up" on the floor right next to me, but not before slapping each other on the shoulders, with one of them (take your pick whether it was Tweedle Dee or Tweedle Dum) lifted his tank top to "admire" his abs in the mirror. Yeah, you know right away the type we're dealing with here. Then, Tweedle Dee gets on the floor, supine, and brings his knees to his chest so that the bottom of his shoes are nearly facing up, parallel to the floor. Tweedle Dum then lays down on Tweedle Dee's feet in a quasi-Superman pose. Tweedle Dee then, microscopically, pushes upwards while Tweedle Dum arches back and raises his arms. If these two mooks are trying out for a spot in the Flying Zandoosh Bros., I wish they would have found some other place to do it. They continue this multiple times without ever having "swapped" places. I guess Tweedle Dee is the foundation man.

The wonders never cease. Joys of public dungeon membership #4,233,085.

http://i240.photobucket.com/albums/ff192/airhoppz/GIFs/20u1f7q.gif


(PS: thanks for the Tricky tune; it's been a minute...)

[Whatanejit]

Lol!

Where is your camera when these antics are going on? I'm afraid I wouldn't be able to stop myself from taking a photo :D

I'm delighted to hear the good news about your wife... just fantastic :)

[-=FLEX=-]

If these two mooks are trying out for a spot in the Flying Zandoosh Bros., I wish they would have found some other place to do it.

lmao

:)

[FlaIronMind]

Epic work, man. Just outstanding.




http://i240.photobucket.com/albums/ff192/airhoppz/GIFs/20u1f7q.gif


(PS: thanks for the Tricky tune; it's been a minute...)

Thank you brother. I had to lulz at Ice...that says it all. And glad you like ol' Tricky Kid. ;)


Lol!

Where is your camera when these antics are going on? I'm afraid I wouldn't be able to stop myself from taking a photo :D

I'm delighted to hear the good news about your wife... just fantastic :)

Thank you W. Yes, it's awfully tempting to snap a few pics but, as I've said before, they acting like morons probably isn't against any rules of the dungeon, but my snapping pics of 'em most likely is. :)


lmao

:)

:)

[FlaIronMind]

Early morning session in the dungeon this AM which yielded some light (mostly) arm work (it was a scheduled rest day).

Today's session:

BB Curls (Oly, Standing, Reverse (Medium) Grip):
10 x Oly (WU)
10 x 55lbs (WU)
10 x 65lbs
10 x 75lbs
10 x 85lbs

Seated BB Curls (Oly) (CG + WG SS - No Rest Except to Change Weight/Grip):
10 x 65lbs (CG)
10 x 65lbs (WG)
10 x 75lbs (CG)
10 x 75lbs (WG)
8 x 90lbs (CG)
8 x 90lbs (WG)

Behind Back Shrugs:
10 x 85lbs
10 x 105lbs
10 x 125lbs
10 x 145lbs

Incline DB Curls (Tandem) To Arnolds:
10 x 27.5lbs
10 x 32.5lbs
10 x 40lbs

OH BB Press To Tricep Curl (Oly Bar, Standing, CG):
? x 45lbs (lost count - just getting the feel for these again)
10 x 65lbs
10 x 65lbs
8 x 80lbs
8 x 80lbs

Wheelbarrow Shrugs:
25 x 140lbs
20 x 230lbs
15 x 280lbs

French Press (DB):
15 x 50lbs
12 x 70lbs
10 x 85lbs

Close:

5 minutes on heavy bag, run home.

Tuneage:

WHR9njbdDP8

kbUmRLAJVSU

Happy Hump Day my friends.

[mharrislove]

Given the great reps and the flavor of the tunage, I'm getting a feel for your MO to keep the blood movin' during today's session. Good deal. So, how do you feel about your body comp progress these days? Are things still headed in the right direction regarding fat loss?

[FlaIronMind]

Given the great reps and the flavor of the tunage, I'm getting a feel for your MO to keep the blood movin' during today's session. Good deal. So, how do you feel about your body comp progress these days? Are things still headed in the right direction regarding fat loss?

Thank you brother.

They are indeed headed in the right direction. I've stopped paying attention to the scale these days - fat loss decreases and muscle mass increases tend to diminish the importance of "weight." Instead, I look to the tape, the mirror, and the fact that I am seemingly flying through clothes I just purchased. 34 inches now on the waist (from 44), the dress shirts have come down to a 17 neck (from 19.5) and t-shirts have gone to a L (from 3X).

[mharrislove]

Uhm, looks like solid progress to me! Carry on, soldier...

[FlaIronMind]

Uhm, looks like solid progress to me! Carry on, soldier...

Thanks brother. Feels good.

[Doc.Happy]

nice workout FIM! doesnt look light to me :D

have a great day!

[FlaIronMind]

nice workout FIM! doesnt look light to me :D

have a great day!

Thank you Doc; you as well!

[Meatpants]

Strong rest day. :D

Looking good in here FIM.

[FlaIronMind]

Strong rest day. :D

Looking good in here FIM.

Thank you brother and thanks for all of your support.

[FlaIronMind]

Early morning session in the dungeon this AM which yielded some light (mostly) arm work (it was a scheduled rest day).

Today's session:

BB Curls (Oly, Standing, Reverse (Medium) Grip):
10 x Oly (WU)
10 x 55lbs (WU)
10 x 65lbs
10 x 75lbs
10 x 85lbs

Seated BB Curls (Oly) (CG + WG SS - No Rest Except to Change Weight/Grip):
10 x 65lbs (CG)
10 x 65lbs (WG)
10 x 75lbs (CG)
10 x 75lbs (WG)
8 x 90lbs (CG)
8 x 90lbs (WG)

Behind Back Shrugs:
10 x 85lbs
10 x 105lbs
10 x 125lbs
10 x 145lbs

Incline DB Curls (Tandem) To Arnolds:
10 x 27.5lbs
10 x 32.5lbs
10 x 40lbs

OH BB Press To Tricep Curl (Oly Bar, Standing, CG):
? x 45lbs (lost count - just getting the feel for these again)
10 x 65lbs
10 x 65lbs
8 x 80lbs
8 x 80lbs

Wheelbarrow Shrugs:
25 x 140lbs
20 x 230lbs
15 x 280lbs

French Press (DB):
15 x 50lbs
12 x 70lbs
10 x 85lbs

Close:

5 minutes on heavy bag, run home.

Tuneage:

WHR9njbdDP8

kbUmRLAJVSU

Happy Hump Day my friends.

UPDATE:

PM Session:

Got a call from my buddy, the one who lost his wife a while back, who asked if I'd like to go to the dungeon with him. Did I say, "Nah, I already went this morning?" Not on your life. A great day for a two-a-day. I was just remarking in David's journal that I don't often have the schedule to permit them and, well, God felt I was due for one.

Today's PM session:

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

Squats:
10 x 185lbs
10 x 225lbs
10 x 285lbs
10 x 325lbs (from here onwards = barefoot...felt great)
10 x 385lbs
10 x 415lbs

Leg Extensions + Speed Rope:
12 x 150lbs
120 seconds speed rope
12 x 190lbs
120 seconds speed rope
12 x 230lbs
120 seconds speed rope

Hack Press (Calves Only):
20 x 320lbs
20 x 410lbs
20 x 500lbs
20 x 590lbs
20 x 640lbs

Close:

1/2 mile on treadmill, 3.0 mph.

Legs =

http://www.mangiabenepasta.com/tagliatelle.jpg

[2nd_chance]

415 x 10?!?!?!!? Always looking good in this journal FIM :)

[FlaIronMind]

415 x 10?!?!?!!? Always looking good in this journal FIM :)

Thank you David and I appreciate all your support my brother.

[-=FLEX=-]

Legs, Traps, Bis & Tris all in one day??????

Chest workout tomorrow and you're done for the week. :D


And congrats on the 415 x 10. I dunno if that's a PB, but it's impressive as hell.

-=FLEX=-

[IronAvalanche]

You and David with the 2 workouts in one day. :eek:
http://i263.photobucket.com/albums/ii144/dketoys/Kuhn/SWAM0010.jpg

[Brackneyc]

Early morning session in the dungeon this AM which yielded some light (mostly) arm work (it was a scheduled rest day).

Today's session:

BB Curls (Oly, Standing, Reverse (Medium) Grip):
10 x Oly (WU)
10 x 55lbs (WU)
10 x 65lbs
10 x 75lbs
10 x 85lbs

Seated BB Curls (Oly) (CG + WG SS - No Rest Except to Change Weight/Grip):
10 x 65lbs (CG)
10 x 65lbs (WG)
10 x 75lbs (CG)
10 x 75lbs (WG)
8 x 90lbs (CG)
8 x 90lbs (WG)

Behind Back Shrugs:
10 x 85lbs
10 x 105lbs
10 x 125lbs
10 x 145lbs

Incline DB Curls (Tandem) To Arnolds:
10 x 27.5lbs
10 x 32.5lbs
10 x 40lbs

OH BB Press To Tricep Curl (Oly Bar, Standing, CG):
? x 45lbs (lost count - just getting the feel for these again)
10 x 65lbs
10 x 65lbs
8 x 80lbs
8 x 80lbs

Wheelbarrow Shrugs:
25 x 140lbs
20 x 230lbs
15 x 280lbs

French Press (DB):
15 x 50lbs
12 x 70lbs
10 x 85lbs

Close:

5 minutes on heavy bag, run home.

Tuneage:

WHR9njbdDP8

kbUmRLAJVSU

Happy Hump Day my friends.

UPDATE:

PM Session:

Got a call from my buddy, the one who lost his wife a while back, who asked if I'd like to go to the dungeon with him. Did I say, "Nah, I already went this morning?" Not on your life. A great day for a two-a-day. I was just remarking in David's journal that I don't often have the schedule to permit them and, well, God felt I was due for one.

Today's PM session:

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

Squats:
10 x 185lbs
10 x 225lbs
10 x 285lbs
10 x 325lbs (from here onwards = barefoot...felt great)
10 x 385lbs
10 x 415lbs

Leg Extensions + Speed Rope:
12 x 150lbs
120 seconds speed rope
12 x 190lbs
120 seconds speed rope
12 x 230lbs
120 seconds speed rope

Hack Press (Calves Only):
20 x 320lbs
20 x 410lbs
20 x 500lbs
20 x 590lbs
20 x 640lbs

Close:

1/2 mile on treadmill, 3.0 mph.

Legs =

http://www.mangiabenepasta.com/tagliatelle.jpg

Good work in the sessions, and a good friend too. Double win. :)

[FlaIronMind]

Legs, Traps, Bis & Tris all in one day??????

Chest workout tomorrow and you're done for the week. :D


And congrats on the 415 x 10. I dunno if that's a PB, but it's impressive as hell.

-=FLEX=-

Lulz. Thank you brother. It's not a PB, but felt great. :) And thanks again my friend.


You and David with the 2 workouts in one day. :eek:
http://i263.photobucket.com/albums/ii144/dketoys/Kuhn/SWAM0010.jpg


Good work in the sessions, and a good friend too. Double win. :)

Thank you brothers.

[FlaIronMind]

Tryin' to get some shut eye, but The Three Sounds say otherwise...

scnZ5JcJDUo

[FlaIronMind]

...on this Decoration Day, to my fellow Marines, soldiers and servicemen/women who paid the ultimate price in sacrifice and have passed on: you are not forgotten. Thank you, always. Semper Fi.

http://www.andrewnelsonmemorial.com/assets/images/Field_Cross.jpg

[2nd_chance]

^^^ This :)

Happy Memorial Day FIM

[FlaIronMind]

These last few days have been an absolute exercise in controlling chaos. This weekend, here in Miami Beach, is a far cry from what Decoration Day/Memorial Day should be and has, instead, become the city's annual "Urban Beach Weekend," otherwise known as "Hip Hop Weekend." Enter 350,000 tourists/partiers into an area compromising 2.5 square miles (South Beach) and you have on your hands one hell of a lit fuse, particularly considering LEOs, even with other municipalities assisting, total a mere fraction of the amount of partiers. It is non-stop from Friday through about 5am this morning, with most of the tourists leaving sometime today. I am so glad it is (mostly) over.

In any case, I've not had the time to enter the dungeon since Thursday though by no means does that mean I've not been otherwise active. But this morning marked a hugely welcomed return to the dungeon...even if it did contain a WTF moment. Frankly, with these amount of tourists still on hand, I'm surprised it did not contain a series of WTF moments.

Today's session:

Squats:
10 x 135lbs
10 x 185lbs
10 x 225lbs
5 x 285lbs
5 x 325lbs
5 x 385lbs
5 x 415lbs
5 x 465lbs (PB) Damn this felt awesome...

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

Bench Press (Medium Grip):
5 x 135lbs
5 x 155lbs
5 x 175lbs
5 x 195lbs
5 x 205lbs

Skullcrushers (Decline):
10 x 70lbs
10 x 80lbs
10 x 90lbs

Bent-Arm Laterals (Flat):
7 x 65lbs
7 x 70lbs
5 x 80lbs

Close:

5 minutes on heavy bag, run home.

Tuneage:

LuzB-VG7YXw

Now...that WTF moment...

I was doing those squats and I see from the corner of my eye some fella come over to a nearby smith machine. I pay him no mind because, truthfully, I was focusing on the task at hand. However, after I finished one set, I noticed the smell of coconuts wafting over in my direction. I turn my attention to the fella at the Smith Machine and I see this nancy boy wearing some type of butt-hugger short shorts and some fancy type tank top. Oh yes, and he was applying what I can only surmise was suntan lotion all over himself and then "posing" in the mirror. I had to laugh. I could only come up with this as his self-appointed theme song...what I imagined he was playing to himself on his iPod:

lC6vZOgYduk

[bamazav]

Great Job Marine!

Thanks for your service.

[camau71]

Outstanding work on the squat PR. Not much of a metal fan, but that kicked ass!

Remembering those who paid the ultimate price, and those who came home broken and continue to pay the price every day.

RVN 70-71

[FlaIronMind]

Great Job Marine!

Thanks for your service.


Outstanding work on the squat PR. Not much of a metal fan, but that kicked ass!

Remembering those who paid the ultimate price, and those who came home broken and continue to pay the price every day.

RVN 70-71

Thank you gentlemen.

[mharrislove]

Wow...your run of awesome workouts continues despite some of the challenges that arise from time to time. Great work - keep taking stock in how far you have come and let it push you to further heights. The leg work is really notable, but so is the blue-collar work ethic behind the rest of the session, too.

I'm sorry that the Memorial Day was not more dignified down there, but it is what it is; it doesn't change your call to service or the sacrifices of other soldiers.







(PS: coconuts????!!!!!!)

[FlaIronMind]

Wow...your run of awesome workouts continues despite some of the challenges that arise from time to time. Great work - keep taking stock in how far you have come and let it push you to further heights. The leg work is really notable, but so is the blue-collar work ethic behind the rest of the session, too.

I'm sorry that the Memorial Day was not more dignified down there, but it is what it is; it doesn't change your call to service or the sacrifices of other soldiers.







(PS: coconuts????!!!!!!)


Thank you brother. As I hoisted 465lbs off my shoulders this morning and back on to the squat rack, I couldn't help but think to myself, amidst billowing fragrance clouds of coconut, that just last August, I was barely able to squat half my (then) body weight. While I somewhat entertain such thoughts...momentarily anyway - I do believe in doing so from time to time - I've never been one to spend any length of time with my head turned backwards. I have my sights fixed ahead and am anxiously awaiting the utter decimation of today's FIM and replacing him with tomorrow's....it will, without a doubt, be a better one.

Thanks again my brother for all your support.

[-=FLEX=-]

just last August, I was barely able to squat half my (then) body weight.

465 x 5

That is fantastic progress.

Well done, brother.

[IronAvalanche]

Squats:
10 x 135lbs
10 x 185lbs
10 x 225lbs
5 x 285lbs
5 x 325lbs
5 x 385lbs
5 x 415lbs
5 x 465lbs (PB) Damn this felt awesome...


Insanity = Achieved! :D

Awesome work on the squats FIM! Your progress is amazing!

[Brackneyc]

Insanity = Achieved! :D

Awesome work on the squats FIM! Your progress is amazing!


All I can do is second this. Just awesome.

[fitmom43]

Squats:
10 x 135lbs
10 x 185lbs
10 x 225lbs
5 x 285lbs
5 x 325lbs
5 x 385lbs
5 x 415lbs
5 x 465lbs (PB) Damn this felt awesome...


This is beyond AWESOME!!!!

No atta boys just old fashioned you kicked ass in the gym comment :D

Hope Miami quiets down again :)

[Marius_Ursus]

465-pound squat? Who knew having a baby would allow a fat, old Marine to surpass my squat??? :D

How's the fat loss going, anyway?

I saw that **** in Miami and wondered about you. :(

[FlaIronMind]

465 x 5

That is fantastic progress.

Well done, brother.

Thank you brother. Coming from you, this is very much appreciated.


Insanity = Achieved! :D

Awesome work on the squats FIM! Your progress is amazing!

Thank you my friend.


All I can do is second this. Just awesome.

Thanks B!


This is beyond AWESOME!!!!

No atta boys just old fashioned you kicked ass in the gym comment :D

Hope Miami quiets down again :)

Thank you Sara. It's starting to get a little quieter. Still have a few hold-outs and now, with the NBA Finals hitting here last night, it's still been crazy.


465-pound squat? Who knew having a baby would allow a fat, old Marine to surpass my squat??? :D

How's the fat loss going, anyway?

I saw that **** in Miami and wondered about you. :(

Lulz! Who'd a thunk it, right? ;)

Fat loss continues downward and muscle mass increases upward. As I posted a few days ago:

http://forum.bodybuilding.com/showpost.php?p=687897701&postcount=1536

Yeah, it's been a tremendous exercise in frustration here lately with all the goings on. Getting better though.

Posting today's session momentarily...

[Marius_Ursus]

Lulz! Who'd a thunk it, right? ;)

Fat loss continues downward and muscle mass increases upward. As I posted a few days ago:

http://forum.bodybuilding.com/showpost.php?p=687897701&postcount=1536

Yeah, it's been a tremendous exercise in frustration here lately with all the goings on. Getting better though.

Posting today's session momentarily...

That's great. I like what you said about not looking over your shoulder. That's a problem for me a lot of the time.

You know, a lot of people say you can't lose fat and build muscle at the same time, but I don't think that's true. The mechanism for accessing fat to convert to blood sugar and glycogen and build muscle doesn't necessarily occur at the exact moment your body is knitting bigger and stronger muscle fibers.

If your shoulders are getting broader, and your waist is getting smaller at the same time...the math is obvious.

[FlaIronMind]

...you got to rise above the rest?

V8q0xe8oqDE

...crooked was the path and brazen was the walk...

9NxMlG3M40k

Thus began an early morning session today, with my old friend Dicky....who still has a sh*tload of clothes he "borrowed" from me when we were touring. Lulz.

Anyway, the dungeon was quiet this morning, with the exception of sweet brass blaring from my earbuds.

Today's session:

SLDL:
15 x 135lbs (WU)
10 x 185lbs (WU)
10 x 225lbs (WU)
5 x 285lbs
5 x 315lbs
5 x 335lbs
5 x 365lbs
5 x 405lbs

OH Press:
10 x 85lbs
10 x 95lbs
10 x 105lbs
5 x 115lbs
5 x 135lbs
5 x 155lbs
5 x 175lbs

BB Shrugs:
10 x 135lbs
10 x 185lbs
10 x 225lbs
10 x 275lbs
10 x 315lbs
10 x 325lbs

(DB) Lat Raise (Seated, Bent Over):
20 x 15lbs
15 x 17.5lbs
12 x 22.5lbs
12 x 27.5lbs
12 x 30lbs

Close:

5 minutes on heavy bag, 10 minutes mitt work, 4 minutes speed rope, run home.

Happy Hump Day my friends.

[FlaIronMind]

If your shoulders are getting broader, and your waist is getting smaller at the same time...the math is obvious.

Bingo.

Thanks bro, particularly for all your support which has been there from day one. I appreciate it more than I can say. ;)

[mharrislove]

Nice workout, man. I can see that the Bosstones were propelling you forward in the dungeon. I can see it now: "...8...9...10!" ,shrugs at 315 lbs are done. * sound of brass in FlaIronMind's earbuds rings out * "Eh, what the hell, put 10 more lbs on the bar. Let's go! 1...2...3..."

[FlaIronMind]

Nice workout, man. I can see that the Bosstones were propelling you forward in the dungeon. I can see it now: "...8...9...10!" ,shrugs at 315 lbs are done. * sound of brass in FlaIronMind's earbuds rings out * "Eh, what the hell, put 10 more lbs on the bar. Let's go! 1...2...3..."

Lulz! Thanks bro. You nailed it. In fact, kinda sounds like you speak from firsthand experience brother! ;)

[FlaIronMind]

...when the dead start walking, there's no place to hide."

Today was to be a scheduled rest day but I wound up in the dungeon nonetheless. So, I put in for some light arm work.

Today's session:

Standing BB Curl (Oly, Med. Grip):
15 x Oly (WU)
10 x 65lbs
10 x 65lbs
10 x 65lbs
10 x 65lbs
10 x 65lbs
10 x 85lbs
10 x 85lbs
10 x 85lbs
10 x 85lbs
10 x 85lbs
5 x 95lbs
5 x 95lbs
5 x 95lbs
5 x 95lbs
5 x 95lbs
3 x 115lbs
3 x 115lbs
3 x 115lbs
3 x 115lbs
3 x 115lbs

Arnolds:
10 x 30lbs
10 x 30lbs
10 x 30lbs
10 x 30lbs
10 x 30lbs
10 x 42.5lbs
10 x 42.5lbs
10 x 42.5lbs
10 x 42.5lbs
10 x 42.5lbs
8 x 55lbs
8 x 55lbs
8 x 55lbs
8 x 55lbs
8 x 55lbs
5 x 65lbs
5 x 65lbs
5 x 65lbs
5 x 65lbs
5 x 65lbs

Tricep Pushdown:
10 x 50lbs
10 x 50lbs
10 x 50lbs
10 x 50lbs
10 x 50lbs
10 x 60lbs
10 x 60lbs
10 x 60lbs
10 x 60lbs
10 x 60lbs
10 x 70lbs
10 x 70lbs
10 x 70lbs
10 x 70lbs
10 x 70lbs
8 x 85lbs
8 x 85lbs
8 x 85lbs
8 x 85lbs
8 x 85lbs

Close:

5 minutes heavy bag. Run home.

Secret Society Tuneage:

t5USankwRQE

In between Arnolds sets....

http://forum.bodybuilding.com/attachment.php?attachmentid=3402881&stc=1&d=1307031958

[IronAvalanche]

Catching up in here.

Incredible work the past two days!!!!:eek::)

[FlaIronMind]

Catching up in here.

Incredible work the past two days!!!!:eek::)

Thanks bro.

[Whatanejit]

That last workout went on forever!

Congrats on the fat loss, the new clothes and dumping the scale - you must feel amazing! :)

[2nd_chance]

Volume = a ton! Nice pic too brah!

[FlaIronMind]

That last workout went on forever!

Congrats on the fat loss, the new clothes and dumping the scale - you must feel amazing! :)

Lulz! There was some volume there, but I banged it out pretty quickly. Was in-n-out in just under an hour.

Thanks W. Yep, feeling great but still have my sights set squarely on the ongoing road in front of me.

Thanks again W.

[FlaIronMind]

Volume = a ton! Nice pic too brah!

Thanks David...appreciate it brother. Actually, when I was toying around with the camera phone, I somehow wound up with this pic below which I'm sure you'll appreciate. ;)

http://forum.bodybuilding.com/attachment.php?attachmentid=3403561&stc=1&d=1307045815

[mharrislove]

FlaIronMind's rest day > MHL's rest day. whew...

[FlaIronMind]

FlaIronMind's rest day > MHL's rest day. whew...

:)

Thanks bro.


Posting today's session momentarily...

[FlaIronMind]

...in his duty to a King or to a creed. Protecting what he feels is right; fights against wrong with his life. There's no profit in deceit; honest men know revenge does not taste sweet.

Ne1lkEEmRCI

Up at 0330 this morning and, figuring I might as well get it out of the way, I started frying bacon. This both pleased and displeased my wife, as well as a friend of the family we have staying with us. While they enjoyed waking up to the smell of bacon, they did not enjoy it at 0330.

Anyway, had a hearty breakfast of a 5 egg white omelet, bacon, slice of whole wheat toast dry, black coffee and a side of OJ and read the newspaper, then went for a run on the beach. Then headed to the dungeon at 0530.

Today's session:

Squats:
10 x Oly (WU)
10 x 135lbs (WU)
5 x 185lbs
5 x 225lbs
5 x 275lbs
5 x 315lbs
5 x 335lbs
5 x 375lbs
5 x 405lbs
5 x 425lbs
5 x 450lbs

Bench Press:
10 x 95lbs (CG)
10 x 95lbs (WG)
10 x 115lbs (CG)
10 x 115lbs (WG)
10 x 135lbs (CG)
10 x 135lbs (WG)
10 x 155lbs (CG)
10 x 155lbs (WG)
8 x 175lbs (CG)
8 x 175lbs (WG)
5 x 195lbs (CG)
5 x 195lbs (WG)
3 x 215lbs (CG)
3 x 215lbs (WG)

Seated Cable Row (V-Grip):
15 x 100lbs
12 x 140lbs
10 x 180lbs
8 x 220lbs
8 x 260lbs (entire stack)
5 x 270lbs (entire stack + 10lb db)

One-Legged Leg Extension:
5 x 135lbs (L)
5 x 135lbs (R)
5 x 135lbs (L)
5 x 135lbs (R)
5 x 135lbs (L)
5 x 135lbs (R)
5 x 135lbs (L)
5 x 135lbs (R)
5 x 135lbs (L)
5 x 135lbs (R)
5 x 110lbs (L)
5 x 110lbs (R)
5 x 110lbs (L)
5 x 110lbs (R)
5 x 110lbs (L)
5 x 110lbs (R)
5 x 110lbs (L)
5 x 110lbs (R)
5 x 110lbs (L)
5 x 110lbs (R)
10 x 90lbs (L)
10 x 90lbs (R)
10 x 90lbs (L)
10 x 90lbs (R)
10 x 90lbs (L)
10 x 90lbs (R)
10 x 90lbs (L)
10 x 90lbs (R)
10 x 90lbs (L)
10 x 90lbs (R)
15 x 70lbs (L)
15 x 70lbs (R)
15 x 70lbs (L)
15 x 70lbs (R)
15 x 70lbs (L)
15 x 70lbs (R)
15 x 70lbs (L)
15 x 70lbs (R)
15 x 70lbs (L)
15 x 70lbs (R)

Close:

5 minutes on heavy bag, 3 minutes speed rope, 1/2 mile on treadmill, 3.0mph, 7% incline.

Walk home with a Cuban coffee. ;)

Getting ready to head out in the boat tuneage:

B4j2slR2Amk

Happy Friday my friends.

[2nd_chance]

Thanks David...appreciate it brother. Actually, when I was toying around with the camera phone, I somehow wound up with this pic below which I'm sure you'll appreciate. ;)

http://forum.bodybuilding.com/attachment.php?attachmentid=3403561&stc=1&d=1307045815

You definitely followed me to the gym! Same shoes and sweatpants lol. :D


And your squats.... well they make me SICK! ........................ with envy :)

[IronAvalanche]

450x5 on squats! These are incredible!

http://i0006.photobucket.com/albums/0006/findstuff22/Best%20Images/Superheroes/the-hulk1.jpg

[mharrislove]

...hmm, I don't know that lyric, but it's a quality one; will explore later...



Anyway, holy hell, IromMind! Was it the game last night? Were you pissed off about something? Exactly what happens to you moments before hitting the squat rack - dayuum...

I won't even insult that effort with measly reps; just mind bending effort in here...that is all.

[FlaIronMind]

You definitely followed me to the gym! Same shoes and sweatpants lol. :D


And your squats.... well they make me SICK! ........................ with envy :)

Lulz. Yessir, my customary black sweatpants were being washed at the time. So I had opt for the blues. ;)

And thank you brother.


450x5 on squats! These are incredible!

http://i0006.photobucket.com/albums/0006/findstuff22/Best%20Images/Superheroes/the-hulk1.jpg

Thanks bro...not quite up to my PB earlier in the week, but these felt damn good. ;)


...hmm, I don't know that lyric, but it's a quality one; will explore later...



Anyway, holy hell, IromMind! Was it the game last night? Were you pissed off about something? Exactly what happens to you moments before hitting the squat rack - dayuum...

I won't even insult that effort with measly reps; just mind bending effort in here...that is all.

Check out the first vid posted. ;)

Lulz! Yeah, I was a bit upset at that utter falling apart last night. Talk about wrestling defeat from the jaws of victory. Typical Miami performance actually, so I shouldn't be all that surprised. Still...it smarts.

Yes, today MMC was beyond description. It felt great. I owned every single rep.

Thanks much my brother.

[FlaIronMind]

Semper Fi.

http://65.48.65.168/images/DDAYbeachlanding.jpg

http://www.realclearworld.com/blog/d-day.jpg

[Marius_Ursus]

Amen.

[mharrislove]

in remembrance...


http://t2.gstatic.com/images?q=tbn:ANd9GcRhNRpFKlrkKgnYW45oN_BZ9XBQ5sLKw IPIFXcihaMkdaLFQnJd&t=1

[FlaIronMind]

...I'll be your number one with a bullet; a loaded gun complex, cock it and pull it."

uhG-vLZrb-g

A later dungeon session this morning made wonderful by the fact that my wife came along with me for her session as well. Even though we were not training side by side, just knowing she was nearby made it that much better. I was toying with the notion of entering a "deload" week of sorts this week as the body was telling me - a little bit anyway - that one might be in order. However, as I got in the dungeon and the doors slammed behind me (of course I let my wife enter first), I began walking over to the squat rack and the body spoke up loud and clear...."deload? we don't need no stinkin' deload."

Today's session:

Squats:
10 x Oly (WU)
10 x 135lbs (WU)
5 x 195lbs
5 x 235lbs
5 x 285lbs
5 x 325lbs
5 x 375lbs
5 x 415lbs
5 x 470lbs (PB)

Upright BB Row (Oly, CG + WG SS, no rest except to add iron):
5 x 75lbs (CG)
5 x 75lbs (WG)
5 x 85lbs (CG)
5 x 85lbs (WG)
5 x 95lbs (CG)
5 x 95lbs (WG)
5 x 115lbs (CG)
5 x 115lbs (WG)
5 x 125lbs (CG)
5 x 125lbs (WG)
5 x 135lbs (CG)
5 x 135lbs (WG)

Leg Press (WS + CS (feet together) SS - no rest between WS/CS sets) + Crunches:
7 x 360lbs (CS)
7 x 360lbs (WS)
50 crunches
7 x 450lbs (CS)
7 x 450lbs (WS)
50 crunches
7 x 540lbs (CS)
7 x 540lbs (WS)
50 crunches
7 x 630lbs (CS)
7 x 630lbs (WS)
50 crunches
7 x 720lbs (CS)
7 x 720lbs (WS)
50 crunches

DB Shrugs (Seated):
10 x 75lbs
10 x 75lbs
10 x 85lbs
10 x 85lbs
10 x 100lbs
10 x 100lbs
10 x 105lbs
10 x 105lbs

Close:

7 minutes on heavy bag, walk home with the wife. ;)

[Marius_Ursus]

There you go, hermano. Deload only when you need it. :)

Good work, knocking it out.

[FlaIronMind]

There you go, hermano. Deload only when you need it. :)

Good work, knocking it out.

Lulz. I think I've only done a "deload" on a couple of instances. Like I said...it was just a murmur. ;)

Thanks brother.

[Brackneyc]

A later dungeon session this morning made wonderful by the fact that my wife came along with me for her session as well. Even though we were not training side by side, just knowing she was nearby made it that much better.


100% true. My wife is injured right now, and cannot train at all. She was in our gym today while I trained, and it was stellar. She was playing on her Ipad, but she was still there.:)

[IronAvalanche]

Adjectives do not do your squats justice. Insanity achieved FIM!

[FlaIronMind]

100% true. My wife is injured right now, and cannot train at all. She was in our gym today while I trained, and it was stellar. She was playing on her Ipad, but she was still there.:)

Kinda funny how that works isn't it B? Sending up prayers that she makes a quick recovery brother.


Adjectives do not do your squats justice. Insanity achieved FIM!

Many thanks bro!

[FlaIronMind]

...I'll be your number one with a bullet; a loaded gun complex, cock it and pull it."

uhG-vLZrb-g

A later dungeon session this morning made wonderful by the fact that my wife came along with me for her session as well. Even though we were not training side by side, just knowing she was nearby made it that much better. I was toying with the notion of entering a "deload" week of sorts this week as the body was telling me - a little bit anyway - that one might be in order. However, as I got in the dungeon and the doors slammed behind me (of course I let my wife enter first), I began walking over to the squat rack and the body spoke up loud and clear...."deload? we don't need no stinkin' deload."

Today's session:

Squats:
10 x Oly (WU)
10 x 135lbs (WU)
5 x 195lbs
5 x 235lbs
5 x 285lbs
5 x 325lbs
5 x 375lbs
5 x 415lbs
5 x 470lbs (PB)

Upright BB Row (Oly, CG + WG SS, no rest except to add iron):
5 x 75lbs (CG)
5 x 75lbs (WG)
5 x 85lbs (CG)
5 x 85lbs (WG)
5 x 95lbs (CG)
5 x 95lbs (WG)
5 x 115lbs (CG)
5 x 115lbs (WG)
5 x 125lbs (CG)
5 x 125lbs (WG)
5 x 135lbs (CG)
5 x 135lbs (WG)

Leg Press (WS + CS (feet together) SS - no rest between WS/CS sets) + Crunches:
7 x 360lbs (CS)
7 x 360lbs (WS)
50 crunches
7 x 450lbs (CS)
7 x 450lbs (WS)
50 crunches
7 x 540lbs (CS)
7 x 540lbs (WS)
50 crunches
7 x 630lbs (CS)
7 x 630lbs (WS)
50 crunches
7 x 720lbs (CS)
7 x 720lbs (WS)
50 crunches

DB Shrugs (Seated):
10 x 75lbs
10 x 75lbs
10 x 85lbs
10 x 85lbs
10 x 100lbs
10 x 100lbs
10 x 105lbs
10 x 105lbs

Close:

7 minutes on heavy bag, walk home with the wife. ;)

[fitmom43]

HOLY VOLUME :eek:

Okay I am impressed FIM.

I think it's absolutely fantastic that your wife comes to the gym with you!!!! Major Props to MRS. FIM!!!!!!!!!

[Brackneyc]

Kinda funny how that works isn't it B? Sending up prayers that she makes a quick recovery brother.



Many thanks bro!

Thanks man. It has been a very frustrating couple of months. They cannot find the problem, and the pain continues to get worse.

[FlaIronMind]

Thanks man. It has been a very frustrating couple of months. They cannot find the problem, and the pain continues to get worse.


I know how that goes; have been dealing with similarly-natured issues with my wife. Although it is strange to say it, when all her tests came back normal, it was both an utter relief and simultaneously frustrating as there was no indication as to what caused the issue in the first place. Thankfully though, she's improved

Again bro, will keep you both in my prayers.

[FlaIronMind]

HOLY VOLUME :eek:

Okay I am impressed FIM.

I think it's absolutely fantastic that your wife comes to the gym with you!!!! Major Props to MRS. FIM!!!!!!!!!

I somehow missed your post earlier Sara, my apologies. Thanks! I love it when she comes with me. I'll pass along your props to her; she'll like that. ;)

[mharrislove]

"...and the Kai Greene Heavy Ass Squattin' Award goes tooooooooo.......my man, FIM!"

* roars of approval from the crowd *


http://tm-mwgl.com/original/greene35.jpg

[FlaIronMind]

"...and the Kai Greene Heavy Ass Squattin' Award goes tooooooooo.......my man, FIM!"

* roars of approval from the crowd *


http://tm-mwgl.com/original/greene35.jpg


:D

Thank you brother.

I gotta a couple, maybe three.....THOUSAND....miles to go before I get into that territory. ;) But I damn sure appreciate it my friend.

[kp1005]

Neighboring county just had a stand off. Deputy killed. Served over in Iraq with some of my guys. Semper FI........

[FlaIronMind]

Neighboring county just had a stand off. Deputy killed. Served over in Iraq with some of my guys. Semper FI........

Sorry to hear this brother. Prayers being sent up. May the deputy RIP.

Semper Fi.

[FlaIronMind]

Semper Fi brother.

http://waronterrornews.typepad.com/home/2011/06/rip-sgt-joseph-m-garrison.html

[nvrstopworking]

Squats:
10 x Oly (WU)
10 x 135lbs (WU)
5 x 195lbs
5 x 235lbs
5 x 285lbs
5 x 325lbs
5 x 375lbs
5 x 415lbs
5 x 470lbs (PB)


Leg Press (WS + CS (feet together) SS - no rest between WS/CS sets) + Crunches:
7 x 360lbs (CS)
7 x 360lbs (WS)
50 crunches
7 x 450lbs (CS)
7 x 450lbs (WS)
50 crunches
7 x 540lbs (CS)
7 x 540lbs (WS)
50 crunches
7 x 630lbs (CS)
7 x 630lbs (WS)
50 crunches
7 x 720lbs (CS)
7 x 720lbs (WS)
50 crunches



7 minutes on heavy bag, walk home with the wife. ;)

DAYUM! You sure she didn't push you home in a wheelchair after all that?? :eek:

When you pull off 495 x 5 you should def. find a way to vid it man! INSANE!

[Meatpants]

Squats:
10 x Oly (WU)
10 x 135lbs (WU)
5 x 195lbs
5 x 235lbs
5 x 285lbs
5 x 325lbs
5 x 375lbs
5 x 415lbs
5 x 470lbs (PB)



Good lord FIM. Progress = out freaking standing.

[FlaIronMind]

DAYUM! You sure she didn't push you home in a wheelchair after all that?? :eek:

When you pull off 495 x 5 you should def. find a way to vid it man! INSANE!


Good lord FIM. Progress = out freaking standing.

:)

Many thanks brothers.

Posting today's session momentarily...

[FlaIronMind]

Last night was one of those nights wherein it seemed it would never end. Yesterday my wife had to fly out of town on business for a few days and I was unable to accompany her. Aside from just not liking her to travel alone, I find that her absence is akin to having no compass - I can certainly move about, but I feel it is without any true sense of direction. Couldn't really sleep last night, so I got up early, made some breakfast, had some coffee and then headed over to the dungeon. I was the first one there and, for a while, the only one (outside of a few staff members). No music was playing in the dungeon, thank God. Not all the lights were on and I was left to my own devices without interference or hindrance from a single, solitary soul. Amen.

Today's was a session in slow, deliberate movements. MMC, fluidity, feeling nearly every fiber of muscle working, noticing when some moved to the front burners when my goal was to keep them on the back. Noted such, adapted accordingly. Slowness ruled. To give you an idea, the iPod tuneage today included:

S-Xm7s9eGxU

ldYUH2i0cf8

O6txOvK-mAk

Today's session:

SLDL:
10 x 95lbs (WU)
10 x 135lbs (WU)
10 x 185lbs (WU)
5 x 225lbs
5 x 295lbs
5 x 315lbs
5 x 345lbs
5 x 385lbs
5 x 405lbs

BB Shrugs:
12 x 135lbs
12 x 185lbs
12 x 205lbs
12 x 225lbs
12 x 275lbs
12 x 315lbs

Bench Press (Incline, Med. Grip):
12 x 95lbs
12 x 95lbs
12 x 145lbs
10 x 165lbs
10 x 185lbs
8 x 205lbs
6 x 225lbs (I believe this is probably a PB for me with these.)

DB Lat. Raise:
15 x 15lbs
15 x 17.5lbs
15 x 20lbs
15 x 25lbs

Close:

5 minutes on heavy bag, 3 minutes speed rope, run home.

Additional "...He's crazy. All morning, he looking at the hair. He staring at the hair." tuneage:

OloXRhesab0

[Marius_Ursus]

Man, I feel for you. I HATE when my wife's away. Do you find yourself talking out loud and expecting an answer? :(

The transition of slow, dragging evening into a heightened state of awareness in the gym was great, brother. I hope you take this in the way it's intended. I'm impressed and a a little proud of your body self awareness.

Great job adapting and overcoming, Jye-rine.

Ooh-rah! ;)

(OutSTANDING music selections.)

[FlaIronMind]

Man, I feel for you. I HATE when my wife's away. Do you find yourself talking out loud and expecting an answer? :(

The transition of slow, dragging evening into a heightened state of awareness in the gym was great, brother. I hope you take this in the way it's intended. I'm impressed and a a little proud of your body self awareness.

Great job adapting and overcoming, Jye-rine.

Ooh-rah! ;)

(OutSTANDING music selections.)

Between you, me and everyone else who happens across this...yep...I've caught myself a few times talking out loud, looking for her to come walking into the room. She flies back in late tomorrow night and it can't come soon enough.

Thanks brother. :)

[mharrislove]

Wow, those are some seriously great tunes there, Ironmind. (I've gotta' pick up a few of those. SRS)

Good workout, too. The benching has steadily moving forward, and you laid down some serious ownage on those SLDLs. Hopefully, the family dynamics will return to normal soon.

[FlaIronMind]

Wow, those are some seriously great tunes there, Ironmind. (I've gotta' pick up a few of those. SRS)

Good workout, too. The benching has steadily moving forward, and you laid down some serious ownage on those SLDLs. Hopefully, the family dynamics will return to normal soon.

Many thanks my friend. I find classical music to be extraordinarily perfect for so many facets of life, dungeon time included. Be it slow adagios or be it sturm-und-drang, angst-ridden grandeur. It fuels the mind, the soul and the body.

Brother, I cannot wait until my wife gets back home tomorrow night. She is indeed my "better half" if ever there were one.

[IronAvalanche]

SLDL:
10 x 95lbs (WU)
10 x 135lbs (WU)
10 x 185lbs (WU)
5 x 225lbs
5 x 295lbs
5 x 315lbs
5 x 345lbs
5 x 385lbs
5 x 405lbs


Good Lord!

That is all:)


BTW, excellent musical choices!

[FlaIronMind]

Good Lord!

That is all:)


BTW, excellent musical choices!

Thanks brother.

Posting today's session momentarily...

[Meatpants]

Thanks brother.

Posting today's session momentarily...

Damn slackers. :p

[FlaIronMind]

"...rave on thy Holy fool.
Down through the weeks of ages,
In the moss borne dark dank pools.

Rave on, down through the industrial revolution,
Empiricism, atomic and nuclear age.
Rave on down through time and space, down through the corridors.
Rave on words on printed page.

Rave on, you left us infinity,
And well pressed pages torn to fade.
Drive on with wild abandon,
Uptempo, frenzied heels.

Rave on, Walt Whitman, nose down in wet grass.
Rave on fill the senses,
On nature's bright green shady path.

Rave on Omar Khayyam, Rave on Kahlil Gibran,
Oh, what sweet wine we drinketh.
The celebration will be held,
We will partake the wine and break the Holy bread.

Rave on let a man come out of Ireland.
Rave on on Mr. Yeats,
Rave on down through the Holy Rosey Cross,
Rave on down through theosophy, and the Golden Dawn.
Rave on through the writing of "A Vision."
Rave on, Rave on, Rave on, Rave on, Rave on, Rave on.

Rave on John Donne, rave on thy Holy fool.
Down through the weeks of ages,
In the moss borne dark dank pools.

Rave on, down though the industrial revolution,
Empiricism, atomic and nuclear age."

http://farm3.static.flickr.com/2768/4373178007_39d77b35cd.jpg

Grounded (in the green wire sense of the word) once more, the wife returned home late last night. Remarkable how much better I felt the instant I picked her up at the airport. So glad she is back.

Up early today and in the dungeon after breakfast. Today's session:

Squats:
10 x Oly (WU)
10 x 95lbs (WU)
10 x 135lbs (WU)
5 x 205lbs
5 x 250lbs
5 x 295lbs
5 x 340lbs
5 x 390lbs
5 x 405lbs
5 x 430lbs
5 x 475lbs (PB) (These drained me, mentally + physically...but felt great.)

BB Curl (Oly) (WG + CG + RG SS):
15 x 50lbs (WG)
15 x 50lbs (CG)
15 x 50lbs (RG)
15 x 60lbs (WG)
15 x 60lbs (CG)
15 x 60lbs (RG)
15 x 70lbs (WG)
15 x 70lbs (CG)
15 x 70lbs (RG)
15 x 85lbs (WG)
15 x 85lbs (CG)
15 x 85lbs (RG)
12 x 95lbs (WG)
12 x 95lbs (CG)
12 x 95lbs (RG)

Quick pic between BB Curl sets...
http://forum.bodybuilding.com/attachment.php?attachmentid=3425411&stc=1&d=1307723644

One-Legged Leg Extensions:
5 x 120lbs (L)
5 x 120lbs (R)
5 x 120lbs (L)
5 x 120lbs (R)
5 x 120lbs (L)
5 x 120lbs (R)
10 x 100lbs (L)
10 x 100lbs (R)
10 x 100lbs (L)
10 x 100lbs (R)
10 x 100lbs (L)
10 x 100lbs (R)
15 x 80lbs (L)
15 x 80lbs (R)
15 x 80lbs (L)
15 x 80lbs (R)
15 x 80lbs (L)
15 x 80lbs (R)

Tricep Press (Machine, Seated):
...the key to these is to do these slowly; doing so provides a nice pump and burn.
15 x 90lbs
15 x 110lbs
15 x 140lbs
12 x 180lbs
10 x 210lbs
10 x 210lbs
8 x 230lbs

Close:

5 minutes on heavy bag + run home.

WTF Moment (registered, trademark - MHL Enterprises, LLC.):
The wife was in the dungeon with me today. After I finished thoroughly abusing the heavy bag, I went to find her and wandered into an area of the dungeon I rarely, if ever, venture in to, I discovered that this item below somehow made its way into my dungeon. It gave me enough of a moment's pause to ponder why it was in my dungeon that I had the opportunity to snap a pic:

http://forum.bodybuilding.com/attachment.php?attachmentid=3425461&stc=1&d=1307724121

Have a great weekend my friends.

[mharrislove]

"...rave on thy Holy fool.
Down through the weeks of ages,
In the moss borne dark dank pools...

You had me at, "John Donne"... Rave on, indeed.


Grounded (in the green wire sense of the word) once more, the wife returned home late last night. Remarkable how much better I felt the instant I picked her up at the airport. So glad she is back.

Team FlaIronMind is back in business!



Squats:
10 x Oly (WU)
10 x 95lbs (WU)
10 x 135lbs (WU)
5 x 205lbs
5 x 250lbs
5 x 295lbs
5 x 340lbs
5 x 390lbs
5 x 405lbs
5 x 430lbs
5 x 475lbs (PB) [i](These drained me, mentally + physically...but felt great.)

This mind blowing, to be sure. But not just because of the sheer tonnage. Your dedication, consistency, and commitment to measured progression is a model for all.


BB Curl (Oly) (WG + CG + RG SS):
15 x 50lbs (WG)
15 x 50lbs (CG)
15 x 50lbs (RG)
15 x 60lbs (WG)
15 x 60lbs (CG)
15 x 60lbs (RG)
15 x 70lbs (WG)
15 x 70lbs (CG)
15 x 70lbs (RG)
15 x 85lbs (WG)
15 x 85lbs (CG)
15 x 85lbs (RG)
12 x 95lbs (WG)
12 x 95lbs (CG)
12 x 95lbs (RG)

This type of upper arm treatment borders on conduct unbecoming of an officer. Sheesh...is it time to stuff a copy the Geneva Protocol in your gym bag?


Quick pic between BB Curl sets...
http://forum.bodybuilding.com/attachment.php?attachmentid=3425411&stc=1&d=1307723644

Traps and shoulders are shaping up nicely...


One-Legged Leg Extensions:
5 x 120lbs (L)
5 x 120lbs (R)
5 x 120lbs (L)
5 x 120lbs (R)
5 x 120lbs (L)
5 x 120lbs (R)
10 x 100lbs (L)
10 x 100lbs (R)
10 x 100lbs (L)
10 x 100lbs (R)
10 x 100lbs (L)
10 x 100lbs (R)
15 x 80lbs (L)
15 x 80lbs (R)
15 x 80lbs (L)
15 x 80lbs (R)
15 x 80lbs (L)
15 x 80lbs (R)

Tricep Press (Machine, Seated):
...the key to these is to do these slowly; doing so provides a nice pump and burn.
15 x 90lbs
15 x 110lbs
15 x 140lbs
12 x 180lbs
10 x 210lbs
10 x 210lbs
8 x 230lbs

Close:

5 minutes on heavy bag + run home.

Great volume right here.


registered, trademark - MHL Enterprises, LLC.

This brings on the lulz every time I see it, without fail!


http://forum.bodybuilding.com/attachment.php?attachmentid=3425461&stc=1&d=1307724121


Uhm...wow.

[FlaIronMind]

You had me at, "John Donne"... Rave on, indeed.



Team FlaIronMind is back in business!




This mind blowing, to be sure. But not just because of the sheer tonnage. Your dedication, consistency, and commitment to measured progression is a model for all.



This type of upper arm treatment borders on conduct unbecoming of an officer. Sheesh...is it time to stuff a copy the Geneva Protocol in your gym bag?



Traps and shoulders are shaping up nicely...



Great volume right here.



This brings on the lulz every time I see it, without fail!



Uhm...wow.

Many thanks my brother, for everything.

I had to lulz at the CUO. It's been a while since my JAG days, but according to what I recollect, I'm good with the UCMJ. ;) Better still, the gods of iron and of bicep/brach/flexor/extensor muscle-breakdown seemed to be (momentarily) placated. So, I'll chance any arrears to Geneva. :D

And...yessir...I'm still puzzled by that WTF pic.

[2nd_chance]

You are a freaking machine! :eek:

[FlaIronMind]

You are a freaking machine! :eek:

Coming from the king of cybernetic organisms, this means a great deal. ;)

Thanks my brother.

[Brackneyc]

Squats:
10 x Oly (WU)
10 x 95lbs (WU)
10 x 135lbs (WU)
5 x 205lbs
5 x 250lbs
5 x 295lbs
5 x 340lbs
5 x 390lbs
5 x 405lbs
5 x 430lbs
5 x 475lbs (PB) (These drained me, mentally + physically...but felt great.)



Good god man.^^

[Whatanejit]

Squats are awesome! A fantastic achievement and a credit to your determination.

I am so pleased your wife is back. I'm another who misses their spouse when seperated. Keeping busy and some yummy food is the best way to pass the time.

I am guilty of watching stuff on the tv that he doesn't usually like too when he isn't here:D

[FlaIronMind]

Good god man.^^

Thanks B.


Squats are awesome! A fantastic achievement and a credit to your determination.

I am so pleased your wife is back. I'm another who misses their spouse when seperated. Keeping busy and some yummy food is the best way to pass the time.

I am guilty of watching stuff on the tv that he doesn't usually like too when he isn't here:D

Thank you W.

[IronAvalanche]

Good god man.^^

X2! Your sessions are continuing to get more and more insane!

[FlaIronMind]

X2! Your sessions are continuing to get more and more insane!

:)

Thanks brother. Feeling great.

[FlaIronMind]

On a rainy/grey South Beach Sunday...

If you never saw these guys live, particularly in their prime, I feel sorry for ya. Nonetheless, even here - some 18 years later (at the time this was filmed), they still brought it.

QaUw3_cfj-Q

[-=FLEX=-]

On a rainy/grey South Beach Sunday...

If you never saw these guys live, particularly in their prime, I feel sorry for ya. Nonetheless, even here - some 18 years later (at the time this was filmed), they still brought it.

[youtube]QaUw3_cfj-Q[utube]

Never saw them live; I'm not big into concerts. But I did buy their inaugural CD and I loved that.

Probably still have it.......all my CDs are in a box in the garage. :eek:

[mharrislove]

On a rainy/grey South Beach Sunday...

If you never saw these guys live, particularly in their prime, I feel sorry for ya. Nonetheless, even here - some 18 years later (at the time this was filmed), they still brought it.


L.C. vet on board. Saw 'em live in Arizona, in 1990 I think, for the Time's Up tour. Ears rang for days after that one...

[FlaIronMind]

Never saw them live; I'm not big into concerts. But I did buy their inaugural CD and I loved that.

Probably still have it.......all my CDs are in a box in the garage. :eek:

...in a van, down by the river. Lulz. Worth diggin' out and dustin' off someday.


Ears rang for days after that one...

Yep. I remember that well. :)


Posting today's session...

[FlaIronMind]

"You wake up late for da dungeon man you don't want to go.
You ask your wife, "Please?,"
But she stills says, "No!"
You missed two squat racks and one hack press.
Aw what the hell, you'll just hit the chest."

Up later than normal today which, at least in my own mind, causes all manner of problems with the integrity/fluidity of the remainder of the morning. Once it is thrown off, it is off...ya know? So, had to keep it somewhat abbreviated this morning and, due to an inexplicable amount of people in my dungeon, had to hit shift the plan of attack.

Today's session - 40 minutes.

Bench Press (CG + WG SS, rest only to change up weight):
10 x 65lbs (CG) (WU)
10 x 65lbs (WG) (WU)
10 x 95lbs (CG)
10 x 95lbs (WG)
10 x 115lbs (CG)
10 x 115lbs (WG)
10 x 135lbs (CG)
10 x 135lbs (WG)
10 x 155lbs (CG)
10 x 155lbs (WG)
10 x 175lbs (CG)
10 x 175lbs (WG)
10 x 155lbs (CG)
10 x 155lbs (WG)
10 x 135lbs (CG)
10 x 135lbs (WG)
10 x 115lbs (CG)
10 x 115lbs (WG)
10 x 95lbs (CG)
10 x 95lbs (WG)

Around The Worlds:
10 x 15lbs
10 x 15lbs
10 x 20lbs
10 x 20lbs
8 x 25lbs
8 x 25lbs

DB Cross-Over (Flat Bench):
20 x 15lbs
20 x 15lbs
15 x 20lbs
15 x 20lbs
10 x 25lbs
10 x 25lbs

DB Pull-Over (Across Bench):
10 x 50lbs
10 x 50lbs
10 x 70lbs
10 x 70lbs
10 x 90lbs
10 x 90lbs

Close:

Run home.

Make it a great day my friends.

[Brackneyc]

"You wake up late for da dungeon man you don't want to go.
You ask your wife, "Please?,"
But she stills says, "No!"
You missed two squat racks and one hack press.
Aw what the hell, you'll just hit the chest."

Up later than normal today which, at least in my own mind, causes all manner of problems with the integrity/fluidity of the remainder of the morning. Once it is thrown off, it is off...ya know? So, had to keep it somewhat abbreviated this morning and, due to an inexplicable amount of people in my dungeon, had to hit shift the plan of attack.

Today's session - 40 minutes.

Bench Press (CG + WG SS, rest only to change up weight):
10 x 65lbs (CG) (WU)
10 x 65lbs (WG) (WU)
10 x 95lbs (CG)
10 x 95lbs (WG)
10 x 115lbs (CG)
10 x 115lbs (WG)
10 x 135lbs (CG)
10 x 135lbs (WG)
10 x 155lbs (CG)
10 x 155lbs (WG)
10 x 175lbs (CG)
10 x 175lbs (WG)
10 x 155lbs (CG)
10 x 155lbs (WG)
10 x 135lbs (CG)
10 x 135lbs (WG)
10 x 115lbs (CG)
10 x 115lbs (WG)
10 x 95lbs (CG)
10 x 95lbs (WG)

Around The Worlds:
10 x 15lbs
10 x 15lbs
10 x 20lbs
10 x 20lbs
8 x 25lbs
8 x 25lbs

DB Cross-Over (Flat Bench):
20 x 15lbs
20 x 15lbs
15 x 20lbs
15 x 20lbs
10 x 25lbs
10 x 25lbs

DB Pull-Over (Across Bench):
10 x 50lbs
10 x 50lbs
10 x 70lbs
10 x 70lbs
10 x 90lbs
10 x 90lbs

Close:

Run home.

Make it a great day my friends.

Beasties for the win. Good amount of work in 40 minutes. Yikes. :)

[IronAvalanche]

Now that's a great fight for your right to lift the iron FIM!:D

[FlaIronMind]

Beasties for the win. Good amount of work in 40 minutes. Yikes. :)


Now that's a great fight for your right to lift the iron FIM!:D

Thanks gents. :)

[mharrislove]

This journal is highly entertaining as usual - thanks to both the OP and the participants! Good example of concentrated fury on the SS work: W / T = P !!!

[Doc.Happy]

very nice chest workout FIM. that is a whole bunch of weight changing!

[nvrstopworking]

*wonders what "Around the Worlds" are* :)

Intense work as always FIM!

[FlaIronMind]

This journal is highly entertaining as usual - thanks to both the OP and the participants! Good example of concentrated fury on the SS work: W / T = P !!!

:)

Many thanks brother.


very nice chest workout FIM. that is a whole bunch of weight changing!

Thanks Doc.


*wonders what "Around the Worlds" are* :)

Intense work as always FIM!

Thanks N.

http://www.bodybuilding.com/exercises/detail/view/name/around-the-worlds

[FlaIronMind]

http://forum.bodybuilding.com/attachment.php?attachmentid=3436231&stc=1&d=1308054468

[FlaIronMind]

"A police car and a screaming siren -
A pnuematic drill and ripped up concrete -
A baby wailing and stray dog howling -
The screech of brakes and lamplights blinking -
that's entertainment.

A smash of glass and the rumble of boots -
An electric train and a ripped up 'phone booth -
Paint splattered walls and the cry of a tomcat -
Lights going out and a kick in the balls -
that's entertainment.

Days of speed and slow time Mondays -
Pissing down with rain on a boring Wednesday -
Watching the news and not eating your tea -
A freezing cold flat and damp on the walls -
that's entertainment.

Waking up at 6 a.m. on a cool warm morning -
Opening the windows and breathing in petrol -
An amateur band rehearsing in a nearby yard -
Watching the telly and thinking about your holidays -
that's entertainment.

Waking up from bad dreams and smoking cigarettes -
Cuddling a warm girl and smelling stale perfume -
A hot summers' day and sticky black tarmac -
Feeding ducks in the park and wishing you were faraway -
that's entertainment.

Two lovers kissing amongst the scream of midnight -
Two lovers missing the tranquility of solitude -
Getting a cab and travelling on buses -
Reading the grafitti about slashed seat affairs -
that's entertainment."

An early morning dungeon session with the Modfather himself. Quiet, not another soul to be found but for the staff. Excellent.

Today's session:

Squats:
15 x Oly (WU)
10 x 95lbs (WU)
10 x 135lbs (WU)
8 x 205lbs (WU)

Enter, stage right, the SRC. Accomplished last time at the standard SR 1/2 BW, this time I went full BW, + 5 lbs.

100 x 225lbs (rest/pause at 30, 50, 65, 80...slight wave of a nausea at 85 reps which signaled everything was going just as it should. pushed through it and continued onward. 100 reps achieved, mission accomplished.)

Legs officially =

http://dailycontributor.com/wp-content/uploads/2010/01/Art-Clokey-Creator-of-Gumby.jpg

Bent Over BB Rows:
12 x 65lbs
12 x 85lbs
12 x 105lbs
12 x 135lbs
10 x 155lbs

OH Press (Oly):
10 x 65lbs
10 x 85lbs
10 x 95lbs
10 x 115lbs
10 x 135lbs

Seated Cable Rows:
15 x 120lbs
10 x 160lbs
10 x 200lbs
8 x 260lbs (entire stack)

Close:

5 minutes heavy bag. Walk home. ;)

Happy Hump Day.

[bamazav]

How did you "walk" home? FantastIc job FIM?

[FlaIronMind]

How did you "walk" home? FantastIc job FIM?

Lulz. It wasn't so bad. But, my usual run home was not in the cards today. Thanks my friend.

[IronAvalanche]

SRC FTW! Excellent brother, simply excellent!:)

[FlaIronMind]

SRC FTW! Excellent brother, simply excellent!:)

Thanks bro.

[mharrislove]

http://www.stevereevesbiography.com/Hercules_pulling_chains_pillars___LOW_MG_edited-1.jpg


Steve would be proud; job well done!!!!

[FlaIronMind]

http://www.stevereevesbiography.com/Hercules_pulling_chains_pillars___LOW_MG_edited-1.jpg


Steve would be proud; job well done!!!!

:)

Many thanks my brother.

[Meatpants]

That was a hell of a job yesterday FIM. 225 x 100!!!!!!!:eek:

That's impressive.

[FlaIronMind]

That was a hell of a job yesterday FIM. 225 x 100!!!!!!!:eek:

That's impressive.

Thanks brother.

[FlaIronMind]

Early morning dungeon session.

Today's session:

SLDL:
10 x 95lbs (WU)
10 x 135lbs (WU)
10 x 185lbs (WU)
5 x 275lbs
5 x 315lbs
5 x 365lbs
5 x 385lbs
5 x 405lbs
5 x 410lbs

Good Mornings:
10 x 95lbs
10 x 115lbs
10 x 135lbs
10 x 165lbs
10 x 205lbs
8 x 225lbs
5 x 250lbs

BB Shrugs:
12 x 185lbs
12 x 225lbs
12 x 275lbs
12 x 315lbs
10 x 325lbs

Close:

10 minutes on heavy bag...upon which was pinned a note upon my arrival:

Dear FIM:

We are running out of tape.

Sincerley,

Dungeon Management.

http://forum.bodybuilding.com/attachment.php?attachmentid=3446691&stc=1&d=1308326981

R.I.P.
http://forum.bodybuilding.com/attachment.php?attachmentid=3446701&stc=1&d=1308326981

Impression:

http://forum.bodybuilding.com/attachment.php?attachmentid=3446711&stc=1&d=1308327107

Dungeon tuneage:

http://farm4.static.flickr.com/3252/2874821907_9d8d4ca68a.jpg
OVlHbE29Vmw

http://images.esellerpro.com/2131/I/174/27/scaleTHROWDOWN.jpg
1lY4LdOoDaQ

Happy Friday my friends.

[Brackneyc]

Early morning dungeon session.

Today's session:

SLDL:
10 x 95lbs (WU)
10 x 135lbs (WU)
10 x 185lbs (WU)
5 x 275lbs
5 x 315lbs
5 x 365lbs
5 x 385lbs
5 x 405lbs
5 x 410lbs

Good Mornings:
10 x 95lbs
10 x 115lbs
10 x 135lbs
10 x 165lbs
10 x 205lbs
8 x 225lbs
5 x 250lbs

BB Shrugs:
12 x 185lbs
12 x 225lbs
12 x 275lbs
12 x 315lbs
10 x 325lbs

Close:

10 minutes on heavy bag...upon which was pinned a note upon my arrival:



.

Holy cow. I need to stop reading this stuff after I have a workout out that feels good. :)

[nvrstopworking]

Lulz. It wasn't so bad. But, my usual run home was not in the cards today. Thanks my friend.

Wimp. :p

:D

I can't even conceive of what it takes to pull off a 225 x 100.... lol... insanity.

You should leave a note for your gym on the bag....

"Dear Dungeon workers, just be thankful that I'm not into KICK-boxing! Signed, FIM" :)

[FlaIronMind]

Wimp. :p

:D

I can't even conceive of what it takes to pull off a 225 x 100.... lol... insanity.

You should leave a note for your gym on the bag....

"Dear Dungeon workers, just be thankful that I'm not into KICK-boxing! Signed, FIM" :)

Lulz.

Nah, my response was:

"I'll bring more.

Regards,

FIM."

[2nd_chance]

Some very heavy stiff legs my friend!

[FlaIronMind]

Some very heavy stiff legs my friend!

Thanks brother.

[IronAvalanche]

Have a good weekend ya bag abuser!:D

[mharrislove]

Just an awesome post from beginning to end; the raw steel moved; the tunange and images; the need to buy tape...

It makes me hate that tomorrow's a rest day!

[bamazav]

Early morning dungeon session.

Today's session:

SLDL:
10 x 95lbs (WU)
10 x 135lbs (WU)
10 x 185lbs (WU)
5 x 275lbs
5 x 315lbs
5 x 365lbs
5 x 385lbs
5 x 405lbs
5 x 410lbs

Good Mornings:
10 x 95lbs
10 x 115lbs
10 x 135lbs
10 x 165lbs
10 x 205lbs
8 x 225lbs
5 x 250lbs

BB Shrugs:
12 x 185lbs
12 x 225lbs
12 x 275lbs
12 x 315lbs
10 x 325lbs

Close:

10 minutes on heavy bag...upon which was pinned a note upon my arrival:

Dear FIM:

We are running out of tape.

Sincerley,

Dungeon Management.

http://forum.bodybuilding.com/attachment.php?attachmentid=3446691&stc=1&d=1308326981

R.I.P.
http://forum.bodybuilding.com/attachment.php?attachmentid=3446701&stc=1&d=1308326981

Impression:

http://forum.bodybuilding.com/attachment.php?attachmentid=3446711&stc=1&d=1308327107

Dungeon tuneage:

http://farm4.static.flickr.com/3252/2874821907_9d8d4ca68a.jpg
OVlHbE29Vmw

http://images.esellerpro.com/2131/I/174/27/scaleTHROWDOWN.jpg
1lY4LdOoDaQ

Happy Friday my friends.

Now that is a workout! Great job FIM. Hilarious note.

RTR!

[FlaIronMind]

Have a good weekend ya bag abuser!:D

You too bro.


Just an awesome post from beginning to end; the raw steel moved; the tunange and images; the need to buy tape...

It makes me hate that tomorrow's a rest day!

Thank you brother.


Now that is a workout! Great job FIM. Hilarious note.

RTR!

Thank you my friend!

[FlaIronMind]

So today was a rest day. Enter the proverbial, "however..."

However...my wife was headed to the dungeon and asked if I'd like to come along. Of course I would. So, what was to be a rest day turned into a light, mostly arm, session.

Today's session:

BB Curls (Oly, WG + CG, rest only to change weight/grip):
10 x Oly (WG) (WU)
10 x Oly (CG) (WU)
10 x 65lbs (WG)
10 x 65lbs (CG)
10 x 85lbs (WG)
10 x 85lbs (CG)
10 x 95lbs (WG)
10 x 95lbs (CG)
8 x 105lbs (WG)
8 x 105lbs (CG)

Bent-Arm Laterals:
10 x 60lbs
10 x 60lbs
15 x 45lbs
15 x 45lbs
20 x 30lbs
20 x 30lbs

Concentration Curls (Seated, Alternating, rest only to change weight/hand):
10 x 25lbs (L)
10 x 25lbs (R)
10 x 25lbs (L)
10 x 25lbs (R)
10 x 25lbs (L)
10 x 25lbs (R)
8 x 30lbs (L)
8 x 30lbs (R)
8 x 30lbs (L)
8 x 30lbs (R)
8 x 30lbs (L)
8 x 30lbs (R)

The I-Cannot-Pass-Up-An-Empty-Squat-Rack Set
Squats:
5 x 185lbs
5 x 245lbs
5 x 285lbs
5 x 335lbs
5 x 385lbs
5 x 425lbs

Close:

5 minutes on heavy bag. Walk home with wife.

[FlaIronMind]

Was up at 0330 this morning. Went downstairs and hit the beach for some jogging (roughly 3 miles) + wind sprints. Also did 100 crunches (4 x 25). Came back upstairs for some breakfast and some fresh cup(s) of joe and then was off, not to the dungeon, but, instead, to the ring.

Early morning ringside is my kinda people. Dimly lit, with the faint hum of fluorescent lights, generally quiet, with no stupid-ass "music" bleeping, blipping or bomping to death more brain cells than I can afford to lose. Just the sounds of banging, padded fists, the chugita-chugita-chugita-chugita of well-placed, well-timed sessions with a speed bag and the humming-whizzing sweetness of speed ropes.

Take a seat on a bench and remove the Chuck low-tops and slide into my boots. Then, start wrapping the ol' hands. Using a pattern I've used for decades, again, nearly doing it with my eyes closed. Then grab the trusty speed rope. Spend some time with that old friend and then it's time to slide on the 10oz Cletos for quality one-on-one with the heavy bag, then switch over to the speed bag. The rhythm never left. Just like riding a bike. Ah...home.

Warm and ready, ditch the 10oz and my friend laces up my 14oz's and step into the ring. God I have missed it. My partner, friend and pugilist brother is across from me, although he is my brother in so many senses of the word, it is now time to spar and one of us will dominate...and it will not be him. Once again, patterns, movements, combinations....all of it long, long ago pounded into my head and permanently burned, etched, tattooed and branded into the memory banks coming racing to the front of the ol' cerebral core. Once again...home sweet home. Even the jabs and blows landed by my opponent felt...familiar...in the favorite-worn-in-jeans kinda way. Might not make sense and I really don't have the inclination, nor temperament, to explain it. But again, I was right where I have always needed to be.

Spend the better part of the morning, well past lunch, sparring, swapping war stories from the ring, giving tips, pointers and advice to the amateurs. Leave drained but so very content...in a way I have not been for quite a while. Recognize some soreness that will be growing as the hours tick onward, and am looking forward to it. ;)

Happy Monday my friends.

[mharrislove]

**Response to that last weight training session:


http://www.grc.nasa.gov/WWW/k-12/airplane/Images/volume.gif



(PS: The term, "The I-Cannot-Pass-Up-An-Empty-Squat-Rack Set" is rep worthy!)






**Response to the pugilism post:

http://photo.goodreads.com/books/1172809710l/220472.jpg

[-=FLEX=-]

Great work for a "Rest Day"

:)

[FlaIronMind]

**Response to that last weight training session:


http://www.grc.nasa.gov/WWW/k-12/airplane/Images/volume.gif



(PS: The term, "The I-Cannot-Pass-Up-An-Empty-Squat-Rack Set" is rep worthy!)






**Response to the pugilism post:

http://photo.goodreads.com/books/1172809710l/220472.jpg

Many thanks my brother.


Great work for a "Rest Day"

:)

Thanks bro!


Posting today's session momentarily...

[FlaIronMind]

...with that alley-cat-coat-wearing, punch-bucket-shoe-wearing crumbcake I saw you with. Cause you dismissed! That's right, Silly rabbit, tricks are made for kids, don't you know that? You without me is like corn flakes without the milk! This is my world. You're just a squirrel trying to get a nut! Now get on outta here. Scat! Don't touch that coat!"

So when I walked into my dungeon this morning, later than usual, I had to check my watch to verify the date. Because, upon entering, I appeared to have passed through some manner of vortex, portal or rift where I emerged in a parallel universe wherein the year was 1986.

Not only was the dungeon playing this:

9dZW1C3neao

But there was some new staff member behind the counter, a lovely, striking, near jaw-dropping (for all the right reasons), young lady, who was wearing these:

http://www.retailstinks.com/store/images/W/blk-shutter.jpg

Add to that equation the fact that she was also wearing, in a size that was clearly far too small, this shirt:

http://www.thetwentyfirstfloor.com/main/wp-content/uploads/2010/11/frankie-say-relax.jpg

This travesty was off-set by the fact that she was wearing the shortest cut-off jeans permitted by OSHA with, wait for it.....cowboy boots.

Alright...take my key ring membership card so I can get to work...please.

Today's session:

Bent-Over BB Row:
30 x Oly (WU)
20 x 65lbs
15 x 75lbs
15 x 85lbs
12 x 95lbs
10 x 115lbs
5 x 135lbs
5 x 135lbs
5 x 135lbs
5 x 135lbs
5 x 135lbs

Cable Curl (From Floor) + Tricep Pushdown:
10 x 50lbs (CC)
10 x 50lbs (TPD)
10 x 57.5lbs (CC)
10 x 60lbs (TPD)
10 x 65lbs (CC)
10 x 70lbs (TPD)
10 x 72.5lbs (CC)
10 x 85lbs (TPD)

Lat Pulldown (Front + Behind Neck):
8 x 100lbs (F)
8 x 100lbs (BN)
8 x 120lbs (F)
8 x 120lbs (BN)
8 x 140lbs (F)
8 x 140lbs (BN)
8 x 160lbs (F)
8 x 160lbs (BN)
8 x 180lbs (F)
8 x 180lbs (BN)

Hammer Strength Machine Row:
8 x 65lbs
8 x 65lbs
8 x 65lbs
10 x 65lbs
10 x 65lbs

Close:

7 minutes heavy bag. Run home.

[IronAvalanche]

Pic of said "lovely" or negs will fly!:D

Good work today FIM!

[FlaIronMind]

Pic of said "lovely" or negs will fly!:D

Good work today FIM!

Lulz.

Procuring a worthy pic of the subject in question will require a level of covert/clandestine ops that I've left behind, particularly given the dungeon policy regarding such matters. That said...if the opportunity were to ever arise.... ;)

Thanks bro.

[FlaIronMind]

"...you try to give away; as the sweat pours out your body..."

http://forum.bodybuilding.com/attachment.php?attachmentid=3466801&stc=1&d=1308776760

pro·gres·sion/prəˈgreSHən/Noun
1. A movement or development toward a destination or a more advanced state, esp. gradually or in stages.

Today I hit the dungeon far, far later than normal. Frankly, I was a bit worried about what would await me, especially as, typically, there is a symbiotic relationship between passage of hours in the day and the increase in moronic activity in a dungeon. However, I was pleasantly surprised. When I walked into the dungeon, excluding staff, there was a total of four souls, mine included. Nice.

Today's session:

Squats:
10 x Oly (WU)
10 x 95lbs (WU)
10 x 135lbs (WU)
5 x 185lbs
5 x 250lbs
5 x 325lbs
5 x 375lbs
5 x 425lbs
Enter the noun referenced above. As I undertook this next set, the first time I started to find that perfect balance across the shoulders, and began the hoist upwards, I did not think this was to be on this day. Removed myself from beneath the bar, took a deep breath and looked at the fella in the mirror. Reminded myself that this version of this fella need to be destroyed and rebuilt and this next set was a means to that end. Change up the MP3 player for suitable tuneage...."...you rise, you fall you're down, then you rise again, what don't kill you make you more strong." Perfect. "We die hard" indeed. Game on.
5 x 480lbs (PB)

RDLs:
5 x 135lbs
5 x 185lbs
5 x 225lbs
5 x 275lbs
5 x 315lbs
5 x 365lbs
5 x 405lbs

Leg Extensions:
10 x 130lbs
10 x 170lbs
10 x 210lbs
10 x 250lbs
10 x 290lbs (entire stack)

Calf Extensions:
10 x 150lbs
10 x 190lbs
10 x 230lbs
10 x 270lbs

Seated Leg Curls:
10 x 110lbs
10 x 150lbs
10 x 170lbs

Tapped out and still have to run home.

Close:

Run home.

Feeling:

http://forum.bodybuilding.com/attachment.php?attachmentid=3466941&stc=1&d=1308777816

Happy Hump Day my friends.

[mharrislove]

Outstanding work, IronMind!!!

http://www.t-nation.com/img/photos/2010/10-652-01/arnold-squat.jpg


"...you rise, you fall you're down, then you rise again,
what don't kill you make you more strong."

[FlaIronMind]

Outstanding work, IronMind!!!

http://www.t-nation.com/img/photos/2010/10-652-01/arnold-squat.jpg


"...you rise, you fall you're down, then you rise again,
what don't kill you make you more strong."

Thank you brother. :)

[IronAvalanche]

5x480 :eek:

No words I can say can do this justice.

Epicness was yours today!!:D

[FlaIronMind]

5x480 :eek:

No words I can say can do this justice.

Epicness was yours today!!:D

Thanks brother.

[FlaIronMind]

So last night did not yield much sleep. To back up a bit further, yesterday I was able to score four passes to the Red Carpet Premier of Kevin James' new movie "Zookeeper" here on Miami Beach. Got to meet Kevin James, had some things signed and, having long been a fan of King of Queens, this was a thrill for me. He is truly a down to earth, very friendly guy. The movie, by the way, is pretty funny, a sort of Night At The Museum meets Dr. Doolittle and has some great folks in the movie as well (doing the voices - Stallone, Cher, Sandler, Don Rickles, etc.). Joe Rogan is also in the movie and does an outstanding job playing a total ass. Anyway, that whole affair lasted a long time and, when all was said and done, didn't end up getting to sleep until roughly 0200. Was up at 0400.

Hit the dungeon by 0530 and there was, including myself, a total of three dungeon members present. Lights low and not all were on. No music. Stillness and, for the most part, silence (but for the occasional clang of iron). Sweetness.

Today was another excercise in attaining the highest MMC humanly possible, with slow, deliberate, focused movements. Feeling the firing of each fiber of muscle, once again adapting when I felt something rising to the top that I wished to keep as a bottom-feeder. There was nothing else in this world other than me, the iron and the glorious sounds spilling forth from my earbuds.

Tuneage:

AqU1LH1lW3E

3CJDZTUnhPA

iVbq-7o84jU

kdtLuyWuPDs

Today's session:

Bench Press (CG + WG SS, no rest but to change grip/weight):
20 x Oly (CG)
20 x Oly (WG)
10 x 95lbs (CG)
10 x 95lbs (WG)
10 x 115lbs (CG)
10 x 115lbs (WG)
10 x 135lbs (CG)
10 x 135lbs (WG)
10 x 155lbs (CG)
10 x 155lbs (WG)
8 x 175lbs (CG)
8 x 175lbs (WG)
5 x 195lbs (CG)
5 x 195lbs (WG)

Bent-Arm Laterals:
15 x 40lbs
12 x 50lbs
10 x 60lbs
10 x 70lbs
8 x 80lbs
5 x 90lbs

Arnolds:
10 x 37.5lbs
10 x 37.5lbs
8 x 45lbs
8 x 45lbs
7 x 55lbs
7 x 55lbs
5 x 60lbs
5 x 60lbs

DB Chest Crossover (flat bench) + Seated DB Shrugs SS (no rest, but to change weights/position):
8 x 25lbs (CCO)
10 x 85lbs (S)
8 x 25lbs (CCO)
8 x 95lbs (S)
8 x 25lbs (CCO)
8 x 100lbs (S)
8 x 30lbs (CCO)
6 x 110lbs (S)
8 x 30lbs (CCO)
5 x 120lbs (S)

French Press (DB):
10 x 50lbs
10 x 60lbs
10 x 70lbs
8 x 80lbs
6 x 90lbs

Close:

10 minutes on heavy bag. Run home.

Happy Friday my friends.

[2nd_chance]

Today's session:

Squats:
10 x Oly (WU)
10 x 95lbs (WU)
10 x 135lbs (WU)
5 x 185lbs
5 x 250lbs
5 x 325lbs
5 x 375lbs
5 x 425lbs
Enter the noun referenced above. As I undertook this next set, the first time I started to find that perfect balance across the shoulders, and began the hoist upwards, I did not think this was to be on this day. Removed myself from beneath the bar, took a deep breath and looked at the fella in the mirror. Reminded myself that this version of this fella need to be destroyed and rebuilt and this next set was a means to that end. Change up the MP3 player for suitable tuneage...."...you rise, you fall you're down, then you rise again, what don't kill you make you more strong." Perfect. "We die hard" indeed. Game on.
5 x 480lbs (PB)

RDLs:
5 x 135lbs
5 x 185lbs
5 x 225lbs
5 x 275lbs
5 x 315lbs
5 x 365lbs
5 x 405lbs

The squats and the RDLs are off the charts FIM. What's your depth on the squats?

[FlaIronMind]

The squats and the RDLs are off the charts FIM. What's your depth on the squats?

Thank you my brother.

The squats on that day, with that PB weight, were quads/hams-parallel-to-floor. Previous PBs (e.g., 460, 470, etc.) to this one however have been below parallel, ass-nearly-to-floor.

[fitmom43]

http://i46.photobucket.com/albums/f145/Daleen/youdaman.gif


FANTASTIC SQUATTING!!!!

Plus you got to meet Kevin James!!! I am a huge King of Queens fan :)

[FlaIronMind]

http://i46.photobucket.com/albums/f145/Daleen/youdaman.gif


FANTASTIC SQUATTING!!!!

Plus you got to meet Kevin James!!! I am a huge King of Queens fan :)

Thank you Sara.

I am as well. Have the dvds of every season and have just about memorized each and every one. Love his movies as well. FWIW, his new movie is great and I'm sure you boys will love it. Rated PG.

[Brackneyc]

http://i46.photobucket.com/albums/f145/Daleen/youdaman.gif


FANTASTIC SQUATTING!!!!

Plus you got to meet Kevin James!!! I am a huge King of Queens fan :)

Sara, people (100% srs) used to call me Kevin James. He is well liked and funny, but I am not that funny....:)

[mharrislove]

Great work, IronMind - those laterals are getting outta' control! A sharp contrast to the "Quiet Side of FIM" LP that was serving as the soundtrack. Somehow, you keep finding a way to raise the bar.

[Whatanejit]

I didn't realise you were a boxer too Ironmind - do you have a squishy nose too? Most boxers do :D

[FlaIronMind]

Great work, IronMind - those laterals are getting outta' control! A sharp contrast to the "Quiet Side of FIM" LP that was serving as the soundtrack. Somehow, you keep finding a way to raise the bar.

Many thanks my brother.


I didn't realise you were a boxer too Ironmind - do you have a squishy nose too? Most boxers do :D

Yes W, I am. Started boxing as a kid, back when my gloves probably weighed more than I did at the time. Went on to Golden Gloves and a storied history that my wife says I should commit to a book someday.

And yes, if "squishy" also includes broken...well, lost count at around seven...times, misshapen, etc. The nose is indeed a common victim of our passion. ;) :)

[FlaIronMind]

It's the time of year here in South Florida where some pretty spectacular thunderstorms blow through sometime in the PM hours. Snapped a pic of one which I rather quickly named "Peek Of The Other Side." Speaking of contrasts...

http://forum.bodybuilding.com/attachment.php?attachmentid=3479341&stc=1&d=1309135210

[2nd_chance]

Awesome pic!

[FlaIronMind]

Awesome pic!

Thanks bro.


Posting today's session momentarily...

[FlaIronMind]

"Sometimes the best map will not guide you;
You can't see what's round the bend.
Sometimes the road leads through dark places;
Sometimes the darkness is your friend."

Profound and utter beauty, from start to finish...a true master craftsman at work...

sAcqr3MYMmM

No sleep last night, for reasons I'd just as soon not go into. Nonetheless, I was in the dungeon this morning by 0530...on a mission.

Today's session:

Squats:
Whatever x Oly (WU)
10 x 95lbs (WU)
10 x 135lbs (WU)
5 x 195lbs
5 x 245lbs
5 x 315lbs
5 x 375lbs
5 x 435lbs
5 x 485lbs (PB...mission accomplished)

BB Curl (Oly, Med. Grip):
15 x Oly
15 x 55lbs
15 x 65lbs
15 x 75lbs
12 x 85lbs
10 x 95lbs
8 x 115lbs

Leg Press (Close Stance, Feet Together) + Crunches SS:
10 x 450lbs
40 crunches
10 x 540lbs
40 crunches
10 x 630lbs
40 crunches
10 x 720lbs
40 crunches
10 x 810lbs
40 crunches

Tricep Press (Machine, Seated):
20 x 110lbs
15 x 150lbs
10 x 190lbs
8 x 230lbs

Close:

7 minutes on heavy bag, 3 minutes speed rope, run home.

Make it a great Monday my friends.

[bamazav]

Impressive work my friend. Despite the lack of sleep, you still worked it out. Good job!

RTR

[FlaIronMind]

Impressive work my friend. Despite the lack of sleep, you still worked it out. Good job!

RTR


Thank you brother.

[FlaIronMind]

...coming out of a bathroom today I paused long enough to snap a few quick pics. Not the greatest quality, but, nonetheless, I've added them to my progress pic page. That cylindrical, shiny thing sticking straight up is the frickin' faucet/fixture.

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/06/27/29464802/progresspic/22a65931eac64208a00bb1d805714abc.jpg

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/06/27/29464802/progresspic/26a945f99b174e5c8abd19bceb7fa615.jpg

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/06/27/29464802/progresspic/6c0e4ee59c324ac39e1cd047cf4c8fa2.jpg

[Meatpants]

Looking good FIM.

Now pick one, and avi up. :)

[FlaIronMind]

Looking good FIM.

Now pick one, and avi up. :)

Thanks bro.

And...done.

[2nd_chance]

Nice avi... but until I clicked on the larger view it looked like you had hooters lol :D

[FlaIronMind]

Nice avi... but until I clicked on the larger view it looked like you had hooters lol :D

Lulz.

Thanks bro.

[mharrislove]

http://farm3.static.flickr.com/2355/2221491984_7a4473205a_o.jpg


Damn fine work, FIM. You are getting to rarefied territory one workout at a time. The squats and leg presses are really moving; excellent stuff, really.

The progress pics are encouraging as well. Animal, indeed...




(PS: great lyrics in that tune!)

[FlaIronMind]

Damn fine work, FIM. You are getting to rarefied territory one workout at a time. The squats and leg presses are really moving; excellent stuff, really.

The progress pics are encouraging as well. Animal, indeed...




(PS: great lyrics in that tune!)

Thanks brother. The progression feels awesome.

As for the pics, I'm looking forward to making them a distant memory; seeing to that fella's destruction and replacing him with one which is "bigger, harder, faster, stronger." Day by day by day. But, for the time being, I thought I'd share 'em.

And yes...that song is one of my very favorites. Strikes close to home on about a million different fronts.

[mharrislove]

And yes...that song is one of my very favorites. Strikes close to home on about a million different fronts.

Yep. Of all of the journals out there, this is the one that costs me the most money. I'm gonna' have to hunt that tune down and get it downloaded...

[FlaIronMind]

Yep. Of all of the journals out there, this is the one that costs me the most money. I'm gonna' have to hunt that tune down and get it downloaded...


Lulz. Well, I'm glad I can be of service in at least some regard. ;)

[camau71]

Yep. Of all of the journals out there, this is the one that costs me the most money. I'm gonna' have to hunt that tune down and get it downloaded...

This. 500 is right around the corner.

[FlaIronMind]

This. 500 is right around the corner.

Thanks brother. I can almost taste it.

[nvrstopworking]

Look who went and finally got an avi!! Nice work bro! :)

[FlaIronMind]

Look who went and finally got an avi!! Nice work bro! :)

Lulz. Just as I was growing accustomed to the question mark too. ;)

Thanks brother.

[Whatanejit]

Congrats on the PB young man!

No sleep is good for you (sometimes;))

I concur on the great pics and avi*applause*

[FlaIronMind]

Congrats on the PB young man!

No sleep is good for you (sometimes;))

I concur on the great pics and avi*applause*

Thank you W.

[FlaIronMind]

Carditioning day today.

4 miles, beach run + periodic wind sprints.

30 minutes (approx.) combined/total heavy bag, speed bag and speed rope work.

20 minutes (approx.) total mitt work; 3 minutes x 7, one minute rest between.

whatever x squat jumps, sit-ups, push-ups, medicine ball (15lbs.) throws SS.

[IronAvalanche]

Carditioning day today.

4 miles, beach run + periodic wind sprints.

30 minutes (approx.) combined/total heavy bag, speed bag and speed rope work.

20 minutes (approx.) total mitt work; 3 minutes x 7, one minute rest between.

whatever x squat jumps, sit-ups, push-ups, medicine ball (15lbs.) throws SS.

Good Conditioning day FIM:D

[FlaIronMind]

Good Conditioning day FIM:D

Thanks brother. The LE was still feeling it a bit from yesterday's squat session and PB, so it made the carditioning today a little more interesting.

[mharrislove]

Carditioning day today.

4 miles, beach run + periodic wind sprints.

30 minutes (approx.) combined/total heavy bag, speed bag and speed rope work.

20 minutes (approx.) total mitt work; 3 minutes x 7, one minute rest between.

whatever x squat jumps, sit-ups, push-ups, medicine ball (15lbs.) throws SS.

Good deal...I hope to get in my first run of heavy bag and/or speed bag work in about 2 weeks.

[FlaIronMind]

Good deal...I hope to get in my first run of heavy bag and/or speed bag work in about 2 weeks.

Awesome. Finally! :)

Better late than never brother. ;) :D

[FlaIronMind]

Though about Derry, this first one is for also anyone who has come to the understanding, a la Thomas Wolfe, that you can't go home again. For those unawares, anything Paddy Reilly touches is gold. All respect (and there is much of it) to the Dropkicks, Paddy's version of "Fields of Athenry' (I've posted a version below - from this same concert) cannot be touched.

qGNvp7wNjhA

YS0dUvEXx3g

[FlaIronMind]

You know those things in life that you wish you'd never seen, yet can never forget? Combine that with the grey matter which won't clock out for the night....yeah, it's pretty much one of those nights.

[bamazav]

Looks like you were not sleeping well. Have you had a sleep study done?

Thanks for the videos. I have not made it to Derry yet, but I miss my friends in Ballymena. I hope to get back to Northern Ireland soon.

I hope you can get some decent sleep, your body needs it.

RTR

[FlaIronMind]

Looks like you were not sleeping well. Have you had a sleep study done?

Thanks for the videos. I have not made it to Derry yet, but I miss my friends in Ballymena. I hope to get back to Northern Ireland soon.

I hope you can get some decent sleep, your body needs it.

RTR

I didn't sleep more than an hour last night. But nah, it was for reasons well known to me that I won't go into here. Just one of those nights where things would not shut off, nor be pushed to the side. Happens now and again.

Glad you liked the vids. Might be heading to Northern Ireland later this year (Sept/Oct), as well as to Scotland (and Wales) to see some of the family there. Most live in Scotland, so most time will probably be spent there.

Posting today's session momentarily...

[FlaIronMind]

hx3cu8BIhW0

So, as I've already posted above, last night was another no-sleeper. So, got up, had some breakfast and coffee and headed to the dungeon. Last night I stumbled across an old, barely-held-together Pee-Chee Folder that had some old notes and what not. Dusted 'em off and threw 'em into the mix today.

Hyperextensions:
10 x BW
10 x BW (+45lbs)
10 x BW (+45lbs)
8 x BW (+90lbs)
8 x BW (+90lbs)

Front Squats (w/ a 2x4 under heels):
10 x Oly (WU)
10 x 95lbs (WU)
10 x 135lbs
10 x 135lbs
10 x 155lbs
10 x 155lbs
10 x 185lbs

Power Cleans:
5 x 95lbs (WU)
5 x 95lbs (WU)
5 x 135lbs
5 x 135lbs
5 x 155lbs
5 x 155lbs
5 x 185lbs
*Note to self...these wore. me. out.

DB Press (Incline):
8 x 35lbs
8 x 47.5lbs
8 x 60lbs
8 x 70lbs
8 x 80lbs

DB Pull-Over (Across Bench):
20 x 70lbs
20 x 60lbs
20 x 55lbs
20 x 50lbs
20 x 45lbs

Close:

Run home.

Happy Hump Day my friends.

http://farm3.static.flickr.com/2626/4187147442_efd34f247a.jpg

Oh yes....damn, I nearly forgot.

WTF Moment (registered trademark, MHL Enterprises, LLC.) of the day:

http://photos.demandstudios.com/127/94/fotolia_11129281_XS.jpg

I was doing those front squats listed up above and this mook comes up next to me, to use the Smith Machine which is situated next to this particular squat rack. Sets his bag down, makes a big production out of shaking his head side to side a la Night at The Roxbury, loudly does some quick breaths/exhales, reaches back into his bag, takes something out, gets damn-near-fog-up-the-mirror-close to the mirror/wall and......wait for it......wait for it.....wait for it....starts flossing. SRS. Flossing.

WTF indeed.

[mharrislove]

workout: great job on the power cleans, man! That's a bread and butter move right there...it's a tough lift for a reason...

tunage: outstanding cut; I don't know guy - will be checkin' out more on YouTube.

WTF: damn...you are the winner today (sorry).

[FlaIronMind]

workout: great job on the power cleans, man! That's a bread and butter move right there...it's a tough lift for a reason...

tunage: outstanding cut; I don't know guy - will be checkin' out more on YouTube.

WTF: damn...you are the winner today (sorry).

Thanks brother.

Glad you like the tuneage. Figured you would. Also check out Jimmy Greene while you're at it.

Yeah...I'd rather the title go to you bro. You've permanently skewed the WTF equilibrium my friend.

[FlaIronMind]

...fellow Marine killed serving in OEF, in Afghanistan.

Semper Fi brother. You will be missed.

http://miami.cbslocal.com/2011/06/27/oakland-park-marine-killed-in-afghanistan/

http://www.miamiherald.com/2011/06/27/2288085/marine-killed-in-afghanistan.html

[FlaIronMind]

"...If I ever leave this world alive,
I'll thank for all the things you did in my life.
If I ever leave this world alive,
I'll come back down and sit beside your feet tonight.
Wherever I am you'll always be, more than just a memory.
If I ever leave this world alive.

If I ever leave this world alive,
I'll take on all the sadness that I left behind.
If I ever leave this world alive,
the madness that you feel will soon subside.
So in a word don't she'd a tear,
I'll be here when it all gets weird.
If I ever leave this world alive.

So when in doubt just call my name
Just before you go insane
If I ever leave this world
Hey I may never leave this world
But if I ever leave this world alive

She says I'm okay; I'm alright,
Though you have gone from my life.
you said that it would,
now everything should, be all right.

She says I'm okay; I'm alright,
Though you have gone from my life.
You said that it would,
now everything should, be all right.
Yeah should be alright."

1AOp9c5DRzc

So I hit the dungeon far later than usual today, having been forced to deal with various, sundry issues all morning and most of the lunch, post-lunch hours. By 1500 though, I was walking into the dungeon. That's the good news. The bad news was that it was, more or less, filled with morons. It provided for numerous WTF Moments (registered, trademark MHL Enterprises, LLC.). I'll address one such instance below.

Today's session:

I'm runnin' up on ya'...
http://forum.bodybuilding.com/attachment.php?attachmentid=3496601&stc=1&d=1309552000

ev·o·lu·tion   
[ev-uh-loo-shuhn or, especially Brit., ee-vuh-]–noun
1. Any process of formation or growth; development.
2. A product of such development; something evolved.

Squats:
Whatever x Oly (WU)
10 x 135lbs (WU)
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 375lbs
5 x 425lbs
5 x 490lbs (PB) Next stop...five plates.

Bent-Over BB Rows:
5 x 95lbs
5 x 115lbs
5 x 135lbs
5 x 155lbs
5 x 175lbs
5 x 190lbs

Neck Press (Decline):
5 x 95lbs
5 x 115lbs
5 x 135lbs
5 x 155lbs
5 x 185lbs

OH Press (Standing):
5 x 95lbs
5 x 115lbs
5 x 135lbs
5 x 155lbs
3 x 165lbs

Hammer Curls (Alternating, Across Chest):
10 x 30lbs
10 x 30lbs
8 x 40lbs
8 x 40lbs
5 x 50lbs
5 x 50lbs

Close:

7 minutes heavy bag, 3 minutes speed rope. Run home.

Now, as for that WTF Moment (registered, trademark MHL Enterprises, LLC.) referenced above. I was able to snap a pic of one while this fella ran to, I don't know, powder his backside or something. I tried like hell to get a pic of him actually doing this...thing...of his..in, of ALL things, a perfectly good squat rack, but he positioned himself on his belly, facing a wall of mirrors which reflected back towards me. So, I my clandestine ability was nil. Anyway, I'm truly at a loss to describe what this fella was doing. Words literally escape me. I will let a picture of his "setup" speak for itself, only to add that he was doing this facing downwards.

http://forum.bodybuilding.com/attachment.php?attachmentid=3496701&stc=1&d=1309552829

I know.

Happy Friday my friends.

[Brackneyc]

http://forum.bodybuilding.com/attachment.php?attachmentid=3496701&stc=1&d=1309552829[/img]

I know.

Happy Friday my friends.


Great looking session, but damn, what is up with these rubber balls. Wish I'd invented these things.

Have a great weekend.

[FlaIronMind]

Great looking session, but damn, what is up with these rubber balls. Wish I'd invented these things.

Have a great weekend.

I don't know bro. I have yet to understand why people wish to "train" like Weebles Wobble.

You too B.

[IronAvalanche]

Squats:
Whatever x Oly (WU)
10 x 135lbs (WU)
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 375lbs
5 x 425lbs
5 x 490lbs (PB) Next stop...five plates.



They do psych evaluations down there, because those squats are insane!!!


When I first saw the WTF moments I knew a bosu ball would make an appearance. I gotta get one of those to have around the garage just in case.:D

[FlaIronMind]

They do psych evaluations down there, because those squats are insane!!!


When I first saw the WTF moments I knew a bosu ball would make an appearance. I gotta get one of those to have around the garage just in case.:D

Thanks bro.

Yep...it's bound to happen....sometime.

You mean you don't already have two or three layin' around? ;)

[HippieChick]

"Squats
5 x 490lbs (PB) Next stop...five plates."

CONGRATS!!! :)

[mharrislove]

"...If I ever leave this world alive,
I'll thank for all the things you did in my life...


Solid lyrics (once again)



Squats:
Whatever x Oly (WU)
10 x 135lbs (WU)
5 x 225lbs
5 x 275lbs
5 x 325lbs
5 x 375lbs
5 x 425lbs
5 x 490lbs (PB) [i]Next stop...five plates.



http://i743.photobucket.com/albums/xx71/mharrislove/misc/tumblr_ljm55kJkpt1qj0lgro1_250.gif



Now, as for that WTF Moment (registered, trademark MHL Enterprises, LLC.) referenced above. I was able to snap a pic of one while this fella ran to, I don't know, powder his backside or something. I tried like hell to get a pic of him actually doing this...thing...of his..in, of ALL things, a perfectly good squat rack, but he positioned himself on his belly, facing a wall of mirrors which reflected back towards me. So, I my clandestine ability was nil. Anyway, I'm truly at a loss to describe what this fella was doing. Words literally escape me. I will let a picture of his "setup" speak for itself, only to add that he was doing this facing downwards.

I know.


http://i743.photobucket.com/albums/xx71/mharrislove/misc/la166b275956cad2f1c89c4as9.gif

[FlaIronMind]

"Squats
5 x 490lbs (PB) Next stop...five plates."

CONGRATS!!! :)

Thank you HC.


Solid lyrics (once again)




Thanks brother!

[FlaIronMind]

Carditioning today.

3 miles biking.

30 minutes on dreadmill, 3.5mph, 6% incline.

10 minutes on heavy bag, 3 minutes speed rope.

Pull-ups, 5 x BW (x4)

100 hanging knee raises, weighted (15lb db).

http://farm3.static.flickr.com/2406/5736328381_df56025094.jpg

[Whatanejit]

The guy with the powder must have sweaty, chaffing cheeks or something:eek:

What a story!

In for pics of this next time!

[mharrislove]

Nice conditioning session; the pic sums it up perfectly!

[FlaIronMind]

The guy with the powder must have sweaty, chaffing cheeks or something:eek:

What a story!

In for pics of this next time!

Lulz. Just guessing as to the reasons for his absence from his "setup;" whatever the cause, at least it allowed me to snap that pic.


Nice conditioning session; the pic sums it up perfectly!

Thank you brother.

[FlaIronMind]

http://www.dsdi1776.com/New_images/historicsigning.jpg

http://www.founding.com/repository/imgLib/20071018_declaration.jpg

[FlaIronMind]

"...And should we fall down by the wayside in this ever-changing world we can look back to these heroes of our past. With their staunch determination and ferocious iron will, no tyranny would quell them in their task.

It's an age-old situation with an ever-present message: that time and tide waiteth for no man. So without fear of confrontation or the consequence of outcome, it's for freedom and for happiness they toiled. And in looking to the future, we can see a better place where we can shake the yoke of tyranny for all. It's been paved by generations who have now gone to their rest. It's just remembrance of their dignity we ask.

Under perilous conditions with small hope of success they left behind the lives that they once led and by virtue of their fortitude and single-minded strength they cleared the way for the people of today. So when we think back to our ancestors respectfully we hark and thank the men whose struggle broke the chain. It's a long road up ahead of us - let's forge on while we're strong and leave our mark of honor once again.

So the story has been told and it comes now to an end. it's setting: any era, any land. When abusive tyrants force the hands of matters great or small, it inspires men to stand up for their rights."

2GfllMPjyTE

Mid-morning dungeon session today.

Today's session:

Jefferson Lifts:
10 x Oly (WU)
10 x 95lbs (WU)
5 x 135lbs
5 x 185lbs
5 x 225lbs
5 x 275lbs
5 x 315lbs

Power Cleans:
5 x 95lbs
5 x 135lbs
5 x 135lbs
5 x 155lbs
3 x 185lbs

Squats:
5 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 405lbs
5 x 455lbs (no PB here, but these were sack-to-the-floor, 100% owned by yours truly. felt great.)

DB Curls-To-Arnolds:
7 x 25lbs
7 x 30lbs
7 x 35lbs
7 x 40lbs
7 x 45lbs

BB Curls (Oly, Med. Grip)
7 x 45lbs
7 x 65lbs
7 x 85lbs
7 x 95lbs

Close:

Run home.

Happy Fourth my friends.

[Brackneyc]

Squats:
5 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 405lbs
5 x 455lbs (no PB here, but these were sack-to-the-floor, 100% owned by yours truly. felt great.)


Happy Fourth my friends.

Good looking session, and a painful mental vision here. :D

[FlaIronMind]

Good looking session, and a painful mental vision here. :D

Lulz. Thanks B.

[mharrislove]

Great series of posts up in here.

Glad to see that Jeffs made your rotation today - a good example of old school stuff that still delivers.

The power cleans are looking really good; that type of work is hard to replicate through any other movement.

You are continuing to log in stellar squat work; inspirational without a doubt!

Have meaningful 4th, MHL

[FlaIronMind]

Great series of posts up in here.

Glad to see that Jeffs made your rotation today - a good example of old school stuff that still delivers.

The power cleans are looking really good; that type of work is hard to replicate through any other movement.

You are continuing to log in stellar squat work; inspirational without a doubt!

Have meaningful 4th, MHL

Thank you my friend. You know how big of a fan I am of the Jeffs and I am really loving just about everything about the re-entrance of the power cleans. The squats felt incredible today and, honestly, it was very difficult to restrain myself from adding more 45s instead of 25s to that last set. However, the squats were done later in the game today and, after those Jeffs and PCs, I wasn't entirely certain a new PB of 5 plates was in the cards...today anyway...though I could taste it. Just reeled in the ego aspect and went with what the mind and body were saying. They steered me far better.

You do the same.

And, thanks again. That this journal can be inspiration to anyone is truly a humbling thing.

[-=FLEX=-]

Squats:
5 x 135lbs
5 x 225lbs
5 x 315lbs
5 x 405lbs
5 x 455lbs (no PB here, but these were sack-to-the-floor, 100% owned by yours truly. felt great.)


Awesome!!!!

[FlaIronMind]

Awesome!!!!

Thanks bro.

[FlaIronMind]

Today was to be a scheduled "rest" day, but I wound up in another dungeon. Frankly, I just wasn't feeling it today and the fact that I was in a dungeon other than my own compounded the matter. Nonetheless, I put in for a quick, nancy-boy, mostly arm/extensors session.

Time in dungeon: 35 minutes.

Today's session:

Behind Back BB Curls:
20 x Oly
15 x 65lbs
12 x 85lbs
10 x 105lbs
8 x 125lbs

DB Wrist Curl (Palms Up):
25 x 20lbs
20 x 30lbs
15 x 40lbs
10 x 45lbs

DB Wrist Curl (Knuckles Up/Reverse):
25 x 25lbs
25 x 20lbs
25 x 15lbs
30 x 10lbs

OH Press (Behind Neck):
10 x 65lbs
10 x 85lbs
8 x 105lbs
5 x 125lbs
3 x 145lbs

DB Cross-Overs (Bent Forward):
15 x 20lbs
10 x 30lbs
8 x 35lbs
6 x 40lbs

Incline Inners:
5 x 30lbs
5 x 30lbs
5 x 40lbs
5 x 40lbs
5 x 40lbs

That's all she wrote for today.

[HippieChick]

Carditioning today.

http://farm3.static.flickr.com/2406/5736328381_df56025094.jpg


Something tells me you just LOVE cardio ;)

[Meatpants]

Doing good things in here FIM. Those squats are just phenomenal. You need to be in the squat competition thread broheim.

[bamazav]

Nancy-boy work is still work. Every point counts toward the victory.

[mharrislove]

Still workin' the muscles, still burning calories, still forging the IronMind. All of your steps, both big and small, are still taking you where you want to go.

The Oly bar will bend soon enough; all things in good time...

[FlaIronMind]

Something tells me you just LOVE cardio ;)

Lulz. A means to an end...


Doing good things in here FIM. Those squats are just phenomenal. You need to be in the squat competition thread broheim.

Thanks brother.


Nancy-boy work is still work. Every point counts toward the victory.

Thank you my friend.


Still workin' the muscles, still burning calories, still forging the IronMind. All of your steps, both big and small, are still taking you where you want to go.

The Oly bar will bend soon enough; all things in good time...

Indeed. ;)

Thanks brother.



Posting today's session momentarily...

[FlaIronMind]

"I pictured a rainbow, you held it in your hands.
I had flashes, but you saw the plan.
I wandered out in the world for years, while you just stayed in your room.
I saw the crescent, you saw the whole of the moon.
The whole of the moon.

You were there in the turnstiles, with the wind at your heels.
You stretched for the stars and you know how it feels
To get too high, too far, too soon.
You saw the whole of the moon.

I was grounded, while you filled the skies.
I was dumbfounded by truth, you cut through lies.
I saw the rain dirty valley, you saw Brigadoon.
I saw the crescent, you saw the whole of the moon.

I spoke about wings, you just flew.
I wondered and I guessed and I tried, you just knew.
I sighed, but you swooned.
I saw the crescent, you saw the whole of the moon.
The whole of the moon.

With a torch in your pocket and the wind at your heels,
You climbed on the ladder and you know how it feels
To get too high, too far, too soon.
You saw the whole of the moon.
The whole of the moon.

Unicorns and cannonballs, palaces and piers,
Trumpets, towers and tenements, wide oceans full of tears,
Flags, rags, ferryboats, scimitars and scarves,
Every precious dream and vision underneath the stars.

Yes, you climbed on the ladder, with the wind in your sails.
You came like a comet, blazing your trail,
Too high, too far, too soon
You saw the whole of the moon."

AsNTmjlf1vI

Thunderstorms and lightning amidst this mid-morning dungeon session. Had to keep it abbreviated this morning. Very little rest was had between sets...mostly just to change-up weight. Total time in dungeon - 40 minutes.

Today's session:

Bench Press (CG/Hands Together + WG SS):
10 x Oly (CG) (WU)
10 x Oly (WG) (WU)
7 x 95lbs (CG)
7 x 95lbs (WG)
7 x 115lbs (CG)
7 x 115lbs (WG)
7 x 135lbs (CG)
7 x 135lbs (WG)
5 x 155lbs (CG)
5 x 155lbs (WG)
5 x 175lbs (CG)
5 x 175lbs (WG)
3 x 185lbs (CG)
3 x 185lbs (WG)
3 x 205lbs (CG)
3 x 205lbs (WG)

DB Flyes:
7 x 30lbs
7 x 30lbs
7 x 30lbs
7 x 30lbs
7 x 30lbs
7 x 40lbs
7 x 40lbs
7 x 40lbs
7 x 40lbs
7 x 40lbs
7 x 50lbs
7 x 50lbs

DB Press (Incline):
12 x 30lbs
12 x 30lbs
12 x 30lbs
10 x 40lbs
10 x 40lbs
10 x 40lbs
7 x 50lbs
7 x 50lbs
7 x 50lbs

Straight Arm Push-Downs:
15 x 40lbs
15 x 40lbs
10 x 60lbs
10 x 60lbs
8 x 70lbs
8 x 70lbs
5 x 85lbs
5 x 85lbs

Cable Cross-Overs:
10 x 25lbs
8 x 30lbs
8 x 35lbs
5 x 42.5lbs

Close:

Run home.

Happy Hump Day my friends.

[mharrislove]

Alright, bro...impressive pick from the 80s; the Waterboys are an old fav! Thanks for bringing them back to the Forum...

That workout has some serious work in there for 40 min. I can barely get my shoes on, fire up the iPod, and finish the warm up in that amount of time! The series of bench press sets really stands out - dungeon worthy work.

[FlaIronMind]

Alright, bro...impressive pick from the 80s; the Waterboys are an old fav! Thanks for bringing them back to the Forum...

That workout has some serious work in there for 40 min. I can barely get my shoes on, fire up the iPod, and finish the warm up in that amount of time! The series of bench press sets really stands out - dungeon worthy work.

Thank you brother. I am a huge fan of the Waterboys and this song is damn near perfection.

As you may have noticed, I am also a huge fan of that WG + CG SS when it comes to bench presses. The differences in hitting the outer pectorals (WG) and inner pectorals (CG) is incredible. Combined with a slight pause at the chest (about an inch below nipples), after this SS is complete, the pump is outstanding.

[FlaIronMind]

http://philipmaierphotography.com/images/Gleasons-march.jpg

Pouring rain this morning here. Fit the mood perfectly. Bypassed the dungeon and went to the ring instead. Opened the place up it was so early. The stillness at such an hour is an awesome thing. Quiet except for the hum of the recently-flipped-on fluorescent lights. The smell, a combination of just old-ness and well-worn leather, canvas and damp, mustiness. Much like the smell of old vinyl and old cars, it's a smell I love.

After sitting on a bench to wrap the hands, slide on the boots and begin some time with the speed rope, dock the iPod and shatter the silence...

lsj2_6_z3Vo

Then it was time to abuse the speed bag and heavy bags for a while and, once my fellow, haggard brethren started showing up, do some medicine ball and mitt work and, then, some sparring once again.

Truly a great morning in my home away.

Happy Thursday my friends.

[rhino1964]

Lots o'volume there! Good job!

[rhino1964]

I don't know bro. I have yet to understand why people wish to "train" like Weebles Wobble.

You too B.

Actually, they're good for crunches.

Wait, wut?

[mharrislove]

Conditioning you can sink your teeth into...an excellent way to start the morning!



(PS: Is your post title in reference to the fate of the 5th Ave Bodybuilding gym in NY?)

[FlaIronMind]

Lots o'volume there! Good job!

Thanks R.


Actually, they're good for crunches.

Wait, wut?

Lulz. I'd be willing to accept someone using them for crunches. Someone occupying a damn squat rack with 'em for God knows what...uh...no.


Conditioning you can sink your teeth into...an excellent way to start the morning!



(PS: Is your post title in reference to the fate of the 5th Ave Bodybuilding gym in NY?)

Thanks brother. Fits as an obituary for that passing, and is a line from the song posted. Incidentally, the 5th Street Boxing gym here on Miami Beach shares/shared the very same street address (555) as the 5th Avenue Bodybuilding gym in Brooklyn.

[2nd_chance]

FIM, question: how does your training style now compare with your training style in your previous training life?

[FlaIronMind]

FIM, question: how does your training style now compare with your training style in your previous training life?

I've definitely surpassed any level and/or plateau from my previous training. Yet, it is a different methodology now. Certainly when I was at the pinnacle of my Golden Gloves career, I trained differently and not as iron intensive. Not to undercut the amount of time I spent with iron before, but I had different goals then. Even with respect to PT from my USMC days, it was a different manner of PT.

I continue to draw upon my pugilist upbringing and that training, for conditioning and whatnot, but it is also a passion of mine since childhood that I will never relinquish. As long as I can stand or move, I'll slide on the gloves (or have 'em laced up) and step into a ring, in front of a heavy bag and underneath a speed bag.

But now I am much more focused, motivated and propelled by the namesake of our forum...building. Perhaps moreso than ever before. Muscle building. Progressing bit by bit every day to exterminate the specimen I am as I type this and, instead, develop, evolve into one bigger, stronger, both mentally and physically.

[FlaIronMind]

"...yeah, the boy's a time bomb."

An early morning dungeon session today. For whatever reason, I was wiped out yesterday evening. Hit the rack sometime around 2100 or so and slept solid, waking up in the same position/spot that I lied down in, until 0530 this morning. Cooked up some breakfast and got a pot of coffee percolating on the stove top and, after that, headed to the dungeon.

Today's session:

Squats:
20 x Oly (WU)
10 x 95lbs (WU)
10 x 135lbs (WU)
10 x 225lbs
5 x 315lbs
5 x 365lbs
5 x 385lbs
5 x 405lbs
5 x 425lbs
5 x 465lbs

Leg Extensions:
12 x 110lbs
12 x 110lbs
12 x 150lbs
12 x 150lbs
12 x 190lbs
12 x 190lbs
12 x 230lbs
12 x 230lbs

Hack Press (Calves Only):
10 x 270lbs
10 x 360lbs
10 x 450lbs
10 x 540lbs
10 x 630lbs
8 x 720lbs

Hip Abduction + Hip Adduction SS:
30 x 125lbs (Ab)
30 x 125lbs (Ad)
30 x 165lbs (Ab)
30 x 165lbs (Ad)
30 x 205lbs (Ab)
30 x 205lbs (Ad)
30 x 265lbs (Ab)
30 x 265lbs (Ad)

Seated Leg Press (the Dammit-All-Linear-Leg-Presses-Are-Taken set):
20 x 170lbs
20 x 170lbs
20 x 230lbs
20 x 230lbs
15 x 290lbs
15 x 290lbs
15 x 350lbs
15 x 350lbs

Close:

30 minutes on dreadmill, 3.5mph @ 7.0% incline.

5 minutes on heavy bag, 3 minutes speed rope, run home, stairs - 40 flights - up to crib.

LE =

http://wearerightabouteverything.files.wordpress.com/2010/10/toast_slices.jpg

[2nd_chance]

http://wearerightabouteverything.files.wordpress.com/2010/10/toast_slices.jpg

With the kind of work you did...... I'd say that sums it up :)

[FlaIronMind]

With the kind of work you did...... I'd say that sums it up :)

Lulz. Yep.

Heading out to the armory now. Just picked up a new .44 Mag (shortened-barrel) and gonna break it in.

http://forum.bodybuilding.com/attachment.php?attachmentid=3517471&stc=1&d=1310154371

Happy Friday my friends.

[mharrislove]

Man, after those 5 rep squats and under-duress leg presses, I'd be using a helicopter to get back your crib.

Outstanding work, once again. Oh, and by the way...


...nice new hardware. http://assets.bodybuilding.com/forum/images/icons/icon10.gif