ScubaDave's Lifting Log [Archive] - Bodybuilding.com Forums

ScubaDave

05-02-2007, 05:32 PM

May 3rd, 2007 -

I?ll try and keep this log going as long as possible.

Not to begin with excuses, but I?ve got a heavy meeting load today, AND this is my second leg day of the week ? consequently, time to work on form, full range of motion and repetition. I?d like to keep the CNS somewhat intact through the afternoon if possible.

After warm-up on the bike and the requisite, albeit occasionally painful stretching, I move upstairs to the free weight area ? as is my usual habit on leg day, we?ll start with triceps. It?s not JUST leg day. I kick on the ipod, listening to the Offspring, doing my usual goofy little dance getting ready to lift ? just kinda bouncing on my toes to the music in my own little world. Just as the words come through the headphones, ?...well everything he lacks, he makes up in denial? I spot one of the other early morning regulars, and she of course, is laughing at me doing my little warm-up bounce. Okay ? time to get serious.

Triceps:

Warm-up ? some light tricep push downs, a couple sets followed by stretching
Superset x 3 (15,12,10 reps), followed with a 10 rep pump set
Tricep push down ? increasing weights each set
Overhead rope extension ? increasing weights each set
Reverse one-arm pull-down
Superset x 3 (12,12,12) ? constant weight
Seated behind neck dumbbell extension
One-arm tricep push down
Machine Tricep Extensions x 4 (15, 12, 10, 8), increasing weights, followed with pump set
Weighted Dips x 3 (to failure) 50 lb dumbbell on the dip belt

Legs:

Squats x 4 (12,12,12,12) ? constant weight
Hack Squats x 4 (15, 12, 12, 10) ? increasing weights
Machine Incline Squat x 6 (15, 12, 12, 10, 8, 6) ? increasing weights
Leg Extensions x 6 (15, 12, 12, 12, 10, 10) ? increasing weights
Standing Ham curls x 4 (15, 12, 12, 12) ? increasing weights

I ran out of time, so wasn?t able to get to calves and abs this morning. Will try and get some crunches in tonight. The calves will have to wait until next leg day. Too bad, as I really enjoying working calves.

It was generally a good workout day. Only lost my concentration a couple of times, once during triceps and once during squats, and it was only momentary. Just a bit of visualization, and the head rolled right back where it needed to be. It also helps (some days), that no one in the gym really speaks English. Very little opportunity to get caught up chatting.

Ate like a horse yesterday ? really trying to keep at 4000 calories, but my stomach capacity just isn?t built for it. Consequently, weight is stuck at 103.3 kg; however, all things in time. That?s it for today campers ? more tomorrow if I don?t rest.

mom24boys

05-02-2007, 05:38 PM

welcome to the journals :)

Hibiscus09

05-02-2007, 06:00 PM

Ha,ha -- that would be nice to have people around that couldn't speak English! Wish I had that when I was at a commercial gym. :p

I'm glad I'm not the only one who has trouble concentrating. I daydreamed in the middle of a golf swing the other day. Needless to say, it wasn't pretty. :)

Great job on the workout! I'm glad you started a journal. It helps to have encouragement and we speak English -- albeit, each our own version. You'll get Southern dialect from me.

Ya'll have a good evening. LOL

SeaSiren

05-02-2007, 07:04 PM

SCUBA? Awesome! You have my full attention :)

ScubaDave

05-05-2007, 09:15 PM

Just as a point of reference, here are two pics. The first is about when I began getting back into the gym...July 10, 2004. The second is from today, May 6, 2007. My weight in the first pic is roughly 180#, the second pic is at 227#.

jtroster

05-06-2007, 06:03 AM

Second pic opens blank.

Daimozz

05-06-2007, 06:12 AM

ScubaDave

05-06-2007, 10:17 AM

Fixed second pic problem

stachedwalker

05-06-2007, 08:01 PM

that's quite a lot of reps. How long do you normally allocate for your workouts?

ScubaDave

05-06-2007, 10:14 PM

Stached,

I try and get done in about 2 hrs 15 minutes. I prefer to have 2 and a half for leg day, but that's just not possible.

ScubaDave

05-06-2007, 10:16 PM

May 7, 2007

Well, May is turning out to be quite a month. Over the last several years, I've come to realize that I have three key priorities in my life: family, health, and career - in that order. The sources of greatest frustration are when I must temporarily adjust that order to deal with some particular event. However, being an adult one must realize that this is how life is. It's only a problem when the demands of one priority begin to run counter to your personal philosophy. So, in the short-term - I gotta deal with it. There's a lot of travel this month: Singapore, Australia and China, not to mention domestic Korea travel. The job part is forcing its way into my usual sacrosanct workout hours of 6 a.m. to 8:30 a.m.; consequently today was a rescheduled, abbreviated affair.

The positive side of going to the gym later in the morning however, is that those are the hours when many of the Korean Nat'l Bodybuilding team members workout. It's good for two reasons: 1) it's motivating when people are working hard in the gym, and these guys work hard; and 2) it's always good to see the techniques that these guys use in their workouts. Koreans regularly place quite high in Asian bodybuilding championships. These guys are big - make no bones about it.

So, anyway, the plan was to get in at 6:00 a.m. and get to chest and biceps today. However, a morning meeting jumped in the way. I went later, and only had time for chest and abs. So here was the drill

Stationary bike warm-up
Stretching
Smith Machine Incline Bench Press (15,12,8,8,10) increasing weights plus pump set
Smith Machine Flat Bench Press (15,12,8,5,3,10) increasing weights plus pump set
Hammer Strength Decl Press Machine (15,12,8,8,10) increasing weights plus pump set
Dumbbell Incline Press 3 sets to failure
Superset
Pec Fly Machine (15,12,10,10) increasing weights plus pump set
30 degree pec contraction machine 4 sets to failure
Incline dumbbell Flyes 3 sets to failure, decreasing weights each set

Incline crunches (3x20)
Weighted leg lifts (3x12)
Weighted side raises (3x12)

My weight did its usual thing from the weekend - dropped. I just don't eat as much on the weekends as I do during the weekdays. I'm better at planning my meals for the weekdays.

Tomorrow and Wednesday I?ll have time to get in my regular workout. That has me pretty damn happy. Cheers all!

ScubaDave

05-07-2007, 12:22 AM

thats a big load......dave......i find that i was having trouble balancing my workout at times with life....... i had to adjust my workouts accordingly......id rather adjust them then miss them........

Daimozz - you're absolutely right, it's all about balance. I'm very fortunate that my spouse is incredibly supportive of my time in the gym. She as well acknowledges the mental health benefits that come with hard, physical exercise, and she too tries to spend 2-3 hours per day working out. This makes it easier to balance. The times when it becomes out of whack generally are those times when social calendars get full and/or night-time commitments pre-empt the following morning workout.

However, these other functions are important as well: personally and professionally. As much as I'd like to just prepare for the next day's workout, the reality is that I'm not, nor will I ever be a competitive athlete - therefore, healthy relationships with friends, colleagues, and most importantly my spouse and her needs are absolutely vital.

We've been living overseas now for about eight years. Living in a place where basic communication can no longer be taken for granted results in enormous pressures, as much as enormous rewards. As sacred as I regard my time in the gym, it is just a part of the whole. If I miss one or two workouts, or have to cut a few short - so be it. I'm not doing it because I'm not motivated to finish, I'm doing it because another priority needs to be attended to.

There is really only one part of the "balance" that I find difficult here in Korea, and that is the importance of alcohol in business. I'm no teetotaler, but I like to savor my occasional drink as something special on the weekends. Going out, and getting loaded was something I did in college, and those days are past. However, in Korea, getting blotto with customers or vendors is considered necessary. I don't partake in this exercise as it's not who I am, but I do find the pressure to "play along" enormous and grating.

Other than that one item though, balance has been something that I think I've managed to strike fairly well.

jocularric

05-07-2007, 01:04 AM

Good morning SD. Let's see, that should be afternoon to you. You're about 14 hours ahead of the states? Wow, eight years overseas--all based out of Korea? Really just stopping in to say welcome aboard (again) and checking out how it's done in Korea.

ScubaDave

05-07-2007, 01:59 AM

Jocularric,

Thanks for the welcome. Not all eight years have been in Korea. Before Korea we were in Thailand, Indonesia, and the Philippines.

ScubaDave

05-07-2007, 05:19 PM

May 8, 2007

Why is it that during our greatest times of stress, when we need the endorphins that exercise provides, we're most likely to back off from our regimen? This was the question that pummeled my brain simultaneously with my annoying talking cell phone alarm that only speaks Korean at 4:30 this morning. Rather than tackle that deep philosophical conundrum, the path of least resistance was to drag my sleep deprived and for some reason, nauseous body out of bed. My wife, occasional workout partner, best dive buddy ever, and best friend, offered to put on a pot of coffee to get things moving. I declined her gracious offer as what I needed this morning was the comfort of my solitary morning ritual: finish preparing my snacks for the day, get my morning supplements down the hatch, snarf down a bowl of oatmeal, and go.

Today is back and shoulders. I love my back workout, and I despise the pain and agony of my shoulder workout. So here goes:

Wide-grip body-weight pull-ups (20, 15, 10, 5)
Barbell Rows (15, 12, 12, 10, 10) Increasing weights except for last set
Deadlifts (I love these!!) (10,8,8) Was feeling a bit knackered today, so didn't bump the weight
Hammer Strength Lat Pull Downs (15, 12, 10, 8, 10) Increasing weights except for last set
Low Pulley Rows (15, 12, 10, 8, 10) Increasing weights except for last set
Weighted Hyperextensions (12,12,12)

Smith-Machine Front Shoulder Press (I don?t mess with the behind the neck stuff) - (15, 12, 10, 10) Increasing weights except for last set
Cybex Shoulder Press Machine (15, 12, 10, 7) Increasing weights to failure
Side Dumbbell Raises (12,12,12)
Front Dumbbell Raises (12, 12, 12)
Rear Dumbbell Raises (12,12,12)

Crunches x 60

For some reason, the early morning nausea never went away, and I felt like crap the whole workout. Energy level was low, so I avoided one-arm dumbbell rows on the back workout, and upright rows on the shoulder workout - both of which I had originally planned to do. I'm assuming this is stress related as job-stress is peaking right now. Nonetheless, that will not stop me from reaching my goals - it may just slow the progress a tic.

ScubaDave

05-08-2007, 05:21 PM

May 9, 2007

Yeah, now that's what we're talkin' about: a decent night's sleep - or nearly five hours (which is pretty refreshing), a good feed of carbs last night, and some reduction in the stress level at work combined to produce a really good tricep/leg workout today. I focused more on repetition and form with moderate weight the last two tricep/leg workouts, so today was about going as heavy as perfect form would allow me to go. I've got a seven hour flight later this afternoon, so being functional today is not really a priority. It was time to go for broke - see if I couldn't get myself to puke. I came pretty close, which for me is a good sign that I've pushed my legs and CNS to the brink. Happy exhaustion - what a great feeling.

Warmed-up on the stationary bike
Stretching

Triceps:

Warm-up - tricep push downs (15, 15, 15) light weight
Skullcrushers - (12,12,12)
Superset
Reverse-Grip Bench Press (12,12,12)
Close-grip Bench Press (12, 10, 10)
Superset
One-arm pull downs (12,12,12)
Overhead rope extensions (15,12,10) increasing weights
Superset
Hammer-strength seated dips (12,12,12)
Tricep dumbbell kickback (12,12,12) ? I HATE KICKBACKS

Legs:

Squats - (15, 12, 12, 6) increasing weights
Plate Loaded Squat Press - (15, 12, 12, 8, 4, 10) increasing weights plus one pump set
Dumbbell walking lunges - 2 sets, 12 strides, 45 lb dumbbells each hand
Extensions (15,12,12,12)
Ham Curls (12,12,12)
Standing Calf Raises (20,15,12,10) Increasing weights
Seated Calf Raises (20,15,12,10,10,10,10,10) Increasing weights, then stripping

ScubaDave

05-10-2007, 06:06 PM

In Singapore for a few days of meetings, so no workouts unfortunately. Perhaps later this afternoon, but a good chance to eat a lot!

jocularric

05-12-2007, 05:07 AM

It was time to go for broke - see if I couldn't get myself to puke. I came pretty close, which for me is a good sign that I've pushed my legs and CNS to the brink. Happy exhaustion - what a great feeling.
LOL you're a sick, sick man. :D

Hibiscus09

05-12-2007, 05:09 AM

In Singapore for a few days of meetings, so no workouts unfortunately. Perhaps later this afternoon, but a good chance to eat a lot!

Eating a lot is fun also. :) I just finished a two day food fest. :p

Happy weekend!

ScubaDave

05-14-2007, 05:27 PM

May 15, 2007

A heavy travel schedule, stress levels off the charts, and a lack of sleep and proper diet because of these issues found me in a pretty foul mood upon awakening this morning. If not for the comfort of ritual I would have been plenty happy to return to capturing some of the sleep I've lost in the past few days.

The Singapore trip was productive from a professional standpoint, but a complete failure from a diet standpoint. All I have to show for four days traveling is a loss of 2 kilos (I?m trying to go the OTHER direction).

Okay - enough whining, so I drag my sorry, disgruntled ass into the gym this morning. My focus is anywhere but on the iron in front of me, and the meandering synapses fire random useless thoughts about the day ahead rather than how to move weight safely. All the more reason to try and go heavy - it helps focus the thoughts more than anything. Amazingly the plan works, and I have one of my better workouts; still jam-packed full of day dreaming and moments of extreme disconnection (ya know that feeling you used to get about two-thirds of the way through a Grateful Dead concert?), but nonetheless, a pretty good workout. So, here's how it laid out:

Warm-up on the bike
Stretching

Chest:
Warm up with lateral dumbbell raises and rotator cuff exercises
Low-angle incline dumbbell bench press (15,12,10,6,10) increasing weights plus one pump set - PB on this one today.
Flat Smith-Machine Bench Press (15,12,5,10) increasing weights plus one pump set
Hammer Strength Decline Bench Press (15,12,10,10) increasing weights plus one pump set
Low-angle incline dumbbell flyes (15,12,10) increasing weights
Across bench dumbbell pull-overs (12,12,12)
Cable cross-overs (15,12,10,10) increasing weights plus one pump set

Biceps:
Warm up with some pulley bicep curls
Seated Barbell Preacher Curls (12,10,10)
One-arm dumbbell Preacher Curls (8,6,7)
Incline dumbbell Curls (12,12,12)
Machine bicep curls (8,8,8)
Hammer curls (12,12,12)

Abs:
Incline Crunches (3x20)
Weighted Leg Lifts (3x12)
Nautilus Ab Machine (Drop set, 6x10 reps)

Walked out of the gym sufficiently exhausted to know that I had worked hard. Perhaps it will pay off with a really sound sleep tonight which I definitely need. I need to work hard in the gym this week as next week I?ll be in Australia all week for meetings - my time in the gym may definitely be limited.

Cheers all!

ScubaDave

05-15-2007, 05:24 PM

May 16, 2007

The accumulation of the items mentioned in the opening of the log for May 15th caught up with me, and the result was a great, dead-to-the-world sleep. I woke up just a few minutes before the alarm went off at 4:45 which gave me a few moments to just reflect on a good sleep, and enjoy the early morning brain fog. Once up, the energy level was significantly higher, and I was keen to get at it in the gym.

Warm-up on the bike
Stretching

Back
Wide grip body-weight pull-ups (50 over 4 sets)
Barbell Rows (15, 12,12,8,10) increasing weights plus pump set - PB on weight today
Deadlifts (12,6,3) increasing weights PB - broke through the 500 lb barrier today!! Lifted 502!
T-Bar Rows (15,12,8) increasing weights
Hammer strength rear lat pull-downs (15,12,8,10) increasing weights plus pump set
Hammer strength front lat pull-downs (15,12,8,10) increasing weights plus pump set
Hyperextensions (3x12)

Shoulders
Dumbbell side raises (3x8 no rest increasing weights, rest, 3x8 no rest decreasing weights) x 2
Rear Delt Dumbbell Raises (3x8 no rest increasing weights, rest, 3x8 no rest decreasing weights) x 2
Front barbell raises/upright rows (3x12, front raise followed by upright row, followed by front raise, etc.)
Shoulder Press (3x8)

Today was a great example of the power of positive thought for me. I don't make a habit of going after PBs as I really try and focus more on form, but it's fun every once in a while if I'm feeling particularly good. After the first set of deadlifts (12 x 400 lbs) though, I thought there was no point in going after a PB today. The weights just seemed too heavy. However, I convinced myself that if I simply put the weights on the bar, they would come up. Don't get bogged down in negative thought - put the weight on the bar, and just pull. The rest will take care of itself. Sure enough, that's exactly what happened.

During the shoulder workout, my body was crying for rest. Completely wiped out, the CNS starting to shut down, and breakfast straining to come back up. The key was to focus on finishing, and then getting in a good rest. It was a great exercise in focus.

Athena

05-16-2007, 07:00 AM

Awesome workouts, Dave!

Are you spending two hours weightlifting -- or does those two hours include the cardio, stretching, showering, etc.?

I'm hoping to become scuba-certified this year...it's on my list of 2007 goals. :) We'd do the underwater work here in Lake Michigan, which I understand is loaded with sunken planes, etc. Should be fun.

Daimozz

05-16-2007, 07:03 AM

very intense work out dave..........gratz on the sleeping:P....and ur pb on ur deadlift thats awesome!

ScubaDave

05-16-2007, 08:32 AM

Athena, thanks! The lifting is pretty much two hours or a little more. That doesn't include stretching or showering or cardio. And, since no one basically speaks any English in my gym, I don't do any talking!

Good luck on your open water certification! Have fun with it. As soon as possible get to some warm clear water - you'll love it. Don't forget to breathe!!

Daimozz - thanks man! Breaking cleanly through the 500 lb barrier for reps was something I'd been shoot for.

Athena

05-16-2007, 09:02 AM

Athena, thanks! The lifting is pretty much two hours or a little more. That doesn't include stretching or showering or cardio.

Okay. Wow. Ummmmm...dude. That just sounds like a lot.

Do you feel it's working for you? Getting you the results you want?

ScubaDave

05-16-2007, 05:52 PM

ScubaDave

05-16-2007, 05:54 PM

May 17, 2007

Today was a scheduled coaster day: a day of moderate weight, work up a sweat, but allow the CNS to continue to function. It?s been a long time since I've had an "easy" leg day, but the schedule definitely called for one.

Warm-up on bike
Stretching

Triceps:
Superset
Tricep push-down (15,12,10) increasing weights
Overhead rope extensions (15,12,10) increasing weights
One-arm pull downs (12,12,12) static weights
Superset
Incline barbell tricep extensions (12,12,12,) static weights
One-arm push downs (12,12,12) static weights
Weighted dips with a 60 lb dumbbell

Legs:
Single leg leg press (20,15,12,12,10) increasing weights
Single leg extensions (15,12,12,10) increasing weights
Single leg ham curls (15,12,12,10) increasing weights
Alternating barbell lunges (8,8,8) static weights
Seated calf raises (20,15,15,12,10,10,10,10,10) pyramid up and down

Abs:
Incline crunches (3x20)
Weight leg lifts (3x12)

Athena

05-17-2007, 06:14 AM

Athena,

I really try and be very careful to avoid over-training. I've actually cut down a bit since moving to Korea from the Philippines as I no longer have the time that I had there.

The program that I adhere to is one that worked into over time while training under the direction of a friend who is both a certified physical trainer as well as an international title-winning bodybuilder. A lot of the training frankly has not been only physical but also mental. It is my opinion that there has been tremendous benefit in these long, intense sessions. My endurance level of regular physical activity is enormous now, and my mind doesn't crap out.

It's worked for me. I've gone from 176 lbs to 230 in the last three years, and bodyfat from about 20% to under 12%.

However, it's also about balance. The log that follows is an example of that! Cheers - and let me know how your scuba training goes...

Dave

That's what's important. If it's working for you, that's great. It's just amazing that you can get through it! I remember a few months ago I posted my monster leg training (35 sets without calves) that I rotate through my workout and I just got beaten up about it for a while. But it was key to redeveloping my legs and I needed the endurance training as well. That's why I just wanted to know if this routine works for you.

Scuba training...hmmm...must put that on my list to get info next week. There are a couple of places around me so I need to take time to look into it next. Lots to do still this year -- get my personal training certificate, get scuba certified, complete one course towards my professional designations.

:)

ScubaDave

05-17-2007, 08:07 AM

Monster Leg Training - just the sound of it makes me want to go to the gym!

If you do happen to take your Advanced Open Water course, drop me a PM. I'll try and put together some questions you should ask an instructor when deciding if he or she is the one for you. Although I'm not an instructor, I've got close to 1000 dives under my belt under some challenging circumstances.

Good luck with the personal training certification!!

ScubaDave

05-27-2007, 05:13 PM

May 28, 2007

It sure was nice to be back in my home gym this morning. Last week was pretty much a bust in terms of workouts as I was traveling for work in Melbourne, Australia. Between meetings and nightly activities, the workouts took a bit of a back seat. So, it was great to get back to Seoul, and the friendly confines of my regular gym. I'm not a talker in the gym, but just seeing the regulars gives me a sense of motivation and comfort. My buddies, Noh and Jeong were both there so it was good to see them again. Jeong placed 2nd at the Mr. Seoul comp the day I left for Melbourne so he had lots to tell, and Noh is getting ready to defend his Korean Nat'l title next month, so both are good motivation as they're in great condition right now.

Although I thought I was pulling in enough calories last week in Australia, I was very disappointed when I hopped on the scale last night to find that I had lost 11 pounds during the week. I believe that the biggest killer last week was not having my normal night-time snacks - one at about 9 p.m., one at about 1:30 or 2 (or whenever I wake up hungry), and then my early breakfast at 5 a.m. My objective of getting my weight up to 240 by the end of June is in serious jeopardy with this latest setback. Also, my wife and I will be traveling to Tibet next week for a week's holiday. The likelihood that I'm going to drop some serious weight there is high. I've been at high altitudes before. After 10000 ft, your appetite goes south. At 15000 ft, you really just don't want to eat, and northward of 19000 feet, you just want to try and keep whatever is in, down. So, I'm afraid that I'm going to enter mid-June looking rather emaciated rather than filled out. Oh well - such is life, and I wouldn't trade the trip to Tibet for anything.

Okay - well onward to today's workout. I've managed to come down with a cold after my trip, so strength was not where I had hoped it would be, but that's the way the cookie crumbles.

Stationary bike - warm-up
Stretching

Chest:
Low-angle incline bench press (15,12,8,3,10) Increasing weights, one pump set
Flat bench press (15, 12 8,8,10) Increasing weights, one pump set
Decline Hammer Strength Press (15, 12, 10, 10) Increasing weights, one pump set
Flat Dumbbell Flyes (15, 12, 5, 10) Increasing weights, one pump set
Machine Pec Flyes (15, 12, 10, 6, 10) Increasing weights, one pump set
Nautilus Pull-Overs (12,12,12) Increasing weights
Cable Cross-overs (15,12,10,10) Increasing weights, one pump set

Biceps:
One-arm dumbbell preacher curls (10,10,8)
Super 21s (3 sets)
Pulley Concentration Curls (12, 12, 12)
Incline Dumbbell Curls (10, 10, 8)
Barbell Preacher Curls (8,8,8)
One-arm Machine Bicep Curls (12, 12, 12)
Standing Cable Bicep Curls (15, 12, 10, 10) Increasing weights, one pump set

jocularric

05-27-2007, 10:00 PM

Dave it's just an adventure reading your journal. :D Thanks for posting. Congrats on your deads. That awesome! You have a balanced and sound attitude about your lifting. It's unfortunate that life and work often times gives us curves to work around.

So you wake up hungry too? Before I started lifting with any real goals I never thought about or felt it. Now I can't sleep at night if I'm hungry.

ScubaDave

05-28-2007, 05:29 PM

Jocularric,

Thanks for the comments! Yeah - waking up hungry is a constant deal. I suppose it's fortunate that as we get older our ability to sleep through the night dissipates slightly - that gives us the opportunity to refuel when we wake up!

As much as it would be fun to just be able to dedicate life to the gym, it's also a sense of achievement when you're able to reach goals in and among all the other things that are going on. Although maintaining the balance can be incredibly frustrating at times - it's somewhat like our workouts...looking back upon the achievement in the face of adversity is much sweeter than if the road were simple.

ScubaDave

05-28-2007, 05:49 PM

May 29, 2007

42 years young today, and if not for this cold which has set in, I would say that I've never felt better. Today is a wicked work day, and I knew if I didn't get my workout in, I'd be not happy with myself. So, time to suck it up and push through: damn the cold, damn the job stress, just go and have two hours of concentrated focus time; an opportunity to push everything else out the window for a while.

Stationary bike warm-up
Stretching

Back
Wide-grip pull-ups (45 over 4 sets)
Barbell Rows (15, 12, 12, 10, 10) increasing weights plus pump set
Hammer Strength Front Pull-Downs (15, 12, 10, 8, 6, 10) increasing weights plus pump set
Close-grip Lat Pull-downs (12,12, 8, 6, 10) increasing weights plus pump set
Machine High Rows (15, 15, 15)
I stayed away from deadlifts today. They are really demanding on the system, and with my cold I'm afraid they would just make me sick.

Shoulders
Side Lateral Dumbbell Raises (15,12,12,10) increasing weights
Rear Dumbbell Raises (15, 12, 12) increasing weights
Superset (15, 15, 12, 10, 10) increasing weights plus pump set
Cable front raises
Cable upright rows
Shoulder Press (15, 12, 12, 10, 8, 6)
Shoulder Press a different style (8, 6, 6)
Side Lateral Dumbbell Raises (8, 8) ?- just went back to completely kill the muscle
Front dumbbell raises (ditto ? gotta a great pump in the shoulders, and they're completely wasted).

All things considered, it was a good workout. Let's just hope today goes as well. Tomorrow will be a day off as I want to give my cold some time to recover.

ScubaDave

05-30-2007, 03:11 PM

Well, my cold entered full fury today so rather than push it with a big leg workout, decided to take a rest day. Just another day to eat big and rest big!!

More later!!

Dave

Athena

06-01-2007, 04:26 PM

Buggers on the cold, Dave. Feeling any better?

ScubaDave

09-04-2007, 05:14 PM

Due to a huge crisis at work, and then some travel, my available time to update my workout log was reduced to nil. I ended up taking nearly 3 weeks off from the gym, and in the process unfortunately dropped 17 lbs. Although disappointed in the weight loss, it's not the end of the world - kind of entertaining actually. Besides, during this time my wife and I had an extraordinary trip to Tibet which I wouldn't trade for the world.

If anyone is the least bit interested in any pics - here's the link: http://web.mac.com/amesloik/iWeb/AmesLoikTibet/Tibet%201.html

The second page of pics is either accessible from the link at the top of the first page or from this:
http://web.mac.com/amesloik/iWeb/AmesLoikTibet/Tibet%202.html

Had another two week break in early August when we went back home to North America for my father's 80th birthday.

Since the breaks, the intensity in the gym has been off the charts. Although I've managed to injure my back (not enough core exercises), I'm still pushing hard. I'm finally breaking through the 230 lb bodyweight barrier which for me has been a real struggle. Some modifications to the diet, and consistency to that diet is getting me past a few plateaus. Getting through 230 now allows me to set another goal...240 lbs.

I will expect to drop probably close to 10 lbs though in late September as we're headed to the Maldives for a week-long dive trip. Four dives a day, even in tropical waters burns a lot of calories. Nonetheless, I can't wait for this excursion as the Maldives should yield a lot of great picture opportunities. I'll be trying out some new underwater camera equipment, which hopefully will produce one or two good pics.

Anyway - I'll be back on the log effective tomorrow. Rest assured however, that the lack of a log does not indicate lack of workouts! The journey continues...onward to 240!!

ScubaDave

09-05-2007, 04:50 PM

The plan for today was triceps, quads and hamstrings...and preferably calves if there's time. I wanted to hit triceps with medium weight, but got light with high reps on the legs. I really burnt the legs out on Sunday, so didn't want to go heavy again. Music for today's workout: Yessongs by Yes.

Like a family reunion...all things started well...triceps were strong, and I was kicking butt. Moved onto legs, and things went sideways. Not sure if it was lack of food yesterday, lack of sleep yesterday, or carry-over from my monster leg workout on Sunday that put me in a zombie-like state resulting in the world's first, and hopefully last Yoghurt, Peanut Butter, and Brawurst Protein Shake.

After my normal warm-up

Triceps:
Superset - Tricep push downs, close-grip bench press, one-arm tricep pull-downs

Tricep push downs: 15x80 lbs, 12x100, 10x120
Close Grip Bench Press: 15x130 lbs, 12x130, 10x130
One-arm Pull-Downs: 15x40 lbs, 12x40, 12x40

Superset - Seated dumbbell tricep extensions, overhead rope tricep extensions

Dumbbell Extensions: 12x70 lbs, 8x80 lbs, 8x80 lbs
Rope Extnsions: 15x80 lbs, 12x90 lbs, 10x100 lbs

Weighted Dips: 10, 10, 10 with 40 lbs on belt
Cable kickbacks: 12x20 lbs x 3

Legs

My plan was to start with the leg press, but unfortunately it's occupied by a sleeper. With language being a difficulty here, I figure I'll just hop over to the plate loaded squat press. The plan was light weight/high reps...

Legs

Plate loaded Squat Press: 360 lbs x 25, 20, 20, 20, 20, 15, 20
Squats: 130 lbs x20, 220 lbs x 8???, 220 lbs x 8??? AGAIN???? Oh man...
Leg Extensions: 12x295 lbs, 12x275 lbs, 12x255 lbs, 8x235
Drop set, no rest, then another drop set, 10x295, 8x275, 6x255, 6x235
Then just to kill things off, 12x150, 8x130
Seated Leg curls: Another drop set, no rest: 12x190, 12x170, 12x150, 12x130, 12x110 - rest, then repeat

I went back upstairs to knock off some barbell lunges, but on the first lunge, my right knee decided that I was done for the day. Knowing the difference between "good" pain and "oh...if I continue doing this, I'll need surgery" pain. I decided to stop.

Did some ab work to finish, I'll leave Calves for tomorrow.

Time to go work on my 2008 budget...Yippee...

Oh, and a special reason to be happy about today's gym adventure was the absence of N'Sync. These are the four guys that wander around all exercising in unison, spending more time eating protein bars and sipping on shakes than they do actually lifting. Alpha Dog needs two spotters to rack his 90 lb barbell, and of course their clothing looks like a can of Pillsbury ready-to-bake biscuits that exploded in the back of the car...time to give up the spandex t-shirts fellas.

When they're not in my way, they can be highly entertaining.

ScubaDave

09-06-2007, 07:46 PM

Due to some potentially career-altering discussions that were to take place after my workout today, my head was not in the greatest frame to blast through the tough points.

In anycase - the objective today was to try and continue to get past some sticking points in my development. Music for today...Nine Inch Nails, New York Dolls, and Husker Du.

Warm-up
Stretching

Chest:

Incline and Flat Press were done on a Smith Machine - I work out alone, so when I'm going heavy I opt for the Smith Machine.

Incline press: 15x110, 12x200, 10x250, 6x270, 3x270, 8x250, 8x200, 15x110
Flat press: 15x110, 12x200, 4x250, 6x200, 20x110
Decline press (Plate Loaded Hammer Strength: 12x180, 8x270, 8x270, 10x180, 20x90
Dumbbell Flyes: 12x40lb, 10x45lb, 6x50lb
Flye Machine: 15x42, 12x56, 10x70, 10x49
Low Angle Cable Cross-overs: 12x50, 10x50, 8x50

Bicep Barbell Curls: 5x130 lbs, 3x130 lbs, 5x120 lbs, 6x110 lbs
Concentration curls: 12x35 lbs, 12x45 lbs, 8x55 lbs
Barbell Preacher Curls: 10x80 lbs 3 sets

Unfortunately then, I had to head out - not enough time to finish, and had to get to the office for the discussions mentioned above. More on that subject later.

newmexico123

09-06-2007, 08:06 PM

newmexico123

09-06-2007, 08:08 PM

By the way i have two children I adopted from Seoul and Pusan

ScubaDave

09-06-2007, 08:15 PM

That's great NewMexico - I've heard that Korea can be quite difficult to adopt from - not sure if this is the case or not. But good on ya for being an adoptive parent - that's great.

Oh, and thanks for the comments on the Tibet pics.

newmexico123

09-06-2007, 08:26 PM

Islandtroll

09-06-2007, 10:40 PM

Just saw this for the first time, welcome Dave! :)

ScubaDave

09-07-2007, 12:39 AM

Tks Island - glad to be back logging - helps with the motivation...

ScubaDave

09-07-2007, 05:56 PM

Saturday - been in the gym 5 of the last six...so taking today as a rest and feed day...And it's finally sunny in Seoul. Time for some vitamin D.

Hibiscus09

09-07-2007, 07:06 PM

I just noticed you're back! :)

I loved the photos of your trip to Tibet. I enjoyed looking at the photos of the children and the elderly people the most (oh -- and of course you and your sweetie.) It looks like you had a wonderful time.

Happy birthday to your father!

Nice job on your workouts so far. Have a great weekend!

ScubaDave

09-07-2007, 07:48 PM

Thanks for the comments Hibiscus - the faces of the people were truly incredible. It was definitely a "Top - 5" trip. Thank goodness for a 500 mm telephoto lens, otherwise it would have been a tough go to get some of those shots. I don't like being an invasive photographer...I guess that's why I prefer taking pictures of fish!

Glad to be back!!

ScubaDave

09-09-2007, 04:54 PM

Happy Monday from Korea!! Normally I like Sunday nights to be spent with my wife and I just relaxing and kicking back before the week begins. Last night however, I had to attend a reception for a visiting trade delegation from Switzerland. As I arrived at the event, I was informed that due to a mix-up in communications I was scheduled to give a five minute speech on the status of distribution in Korea - with slides!! Well, slides were out of the picture, and although I'm not a bad extemporaneous speaker, this was not how I intended to spend my Sunday evening. So...up I went in a room full of dignitaries and CEOs...oh boy...nothing like a little stress to spike the adrenaline. Needless to say, sleep later did not come easy as I was still a little wound up. So when the alarm went off at 4:30...I was quite inclined to sleep. However, my wife and I got up, and headed off to the gym. Today was back and shoulders, music was Bowling for Soup (I needed a pick-me-up).

Warm-up
Stretching

Wide-grip pull ups: 15xbody weight, 15xbw, 10xbw+20 lbs, 7xbw+20lbs
Barbell Rows: 15x135, 12x225, 10x275, 10x135
Deadlifts: 12x225, 12x315, 12x315 (since my recent back injury this is my first inclusion of deadlifting...felt great even though light!!)
T-Bar Rows: 15x90, 12x135, 10x135
Hammer Strength Plate Loaded High Rows: 20x180, 12x270, 10x320, 7x320
Hammer Strength Front Lat Pull-Down Machine: 20x30kg, 12x50kg, 10x60kg
Hyperextensions: 3x12 with 45 lb dumbbell

Smith Machine Shoulder Press: 15x90 lbs, 12x140 lbs, 6x180 lbs, 4x180 lbs
Hammer Strength Shoulder Press Machine: 15x37.5 kg, 12x52.5 kg, 8x57.5 kg, 6x57.5 kg
Lateral Dumbbell Raises: 3x12x40 lb dumbells
Upright Row/Front Raise w/ barbell (alternating) 8x65 lbs, 7x65 lbs, 8x65 lbs (this was pretty weak...no this was REALLY weak).
Incline Bench Rear Delt Dumbbell Raises: 3x8x40 lbs

Unfortunately, time was running short, and I have a work day in front of me. Finished up with abs, and that was it.

Cheers all, and hope you have a good week!

Dave

Hibiscus09

09-09-2007, 05:13 PM

Nice workout! Boy ya'll get up early to head to the gym. :p

I have "1985" on my iPod. I like upbeat music when I'm doing cardio fun.

If they had asked me to do an impromptu speech, I would have fainted instead. :D

I hope you have a great week!

ScubaDave

09-09-2007, 08:26 PM

Tks Hibby!! Yeah - 1985's a pretty good tune...I needed the humour this morning!

But it's definitely time to re-arm the playlist...getting a little tired these days.

Have to do some searching for new tunage. Have a great week!

Blacksmith

09-10-2007, 07:54 AM

Great workouts Bro.
Especially the legs.
Liked the photos as well
Keep it up!

ScubaDave

09-10-2007, 04:14 PM

Great workouts Bro.
Especially the legs.
Liked the photos as well
Keep it up!

Thanks Blacksmith - appreciate the comments!

ScubaDave

09-11-2007, 04:58 PM

Well...the last 24 hours have been pretty good all things considered. I won't go into too many details, but two big issues at work got resolved. Had they not gotten resolved I may have had a lot of time on my hands...

Fortunately, last night was also the Nine Inch Nails concert in Seoul. What an absolutely fantastic show. Having lived in locations the last nine years to which no prime acts ever visit, it's pretty nice to have a great act come into town. Furthermore, after the last few weeks at work, this particular concert was a great release. Who cares if my wife and I were the oldest in the audience, and the only ones with hi-tech earplugs...

Today was an abbreviated workout as it was late when we got home after the show. I just did triceps today. Music for the workout...what else...Nine Inch Nails.

Warm-up
Stretching

Tricep Push Downs: 15x90, 12x110, 10x130, 10x90
Tricep Overhead Rope Extensions: 15x60, 12x80, 10x100
One Arm Pull-downs: 15x50, 12x60, 10x70, 10x50
Overhead dumbbell extensions: 15x60 lbs, 12x70 lbs, 8x80 lbs
Tricep Machine Extensions: 15x 1/2 stack, 12x3/4 stack, 8xfull stack (not sure of poundages - didn't look).
Tricep Dips: 10, 10, 8 with 45 lbs on belt

Tomorrow: LEGS!!!!

Blacksmith

09-11-2007, 08:46 PM

Tricep Dips: 10, 10, 8 with 45 lbs on belt

Tomorrow: LEGS!!!!

Props on the work today.
Do you use a chain from the gym for the plate?
Or bring your own?

Legs is code for "I wish to grow larger".:)

ScubaDave

09-11-2007, 09:31 PM

Props on the work today.
Do you use a chain from the gym for the plate?
Or bring your own?

Legs is code for "I wish to grow larger".:)

Hey Blacksmith -

Thanks for the props. No, I definitely bring my own dipping belt. Ya just don't see too many of 'em around here. As a matter of fact, the head trainer in one gym I belong to (obviously not the hard-core gym), asked me what the chain was for on the belt - I gave him the stare that said, "yes - there are stupid questions for someone in your position, and that was one of them."

I normally don't string a plate from the chain, I just loop a dumbbell on the chain. The dumbbell sits low enough that it doesn't get in my way, and there's enough weight to keep it firmly in place on the chain. It's a helluva lot easier to change weights between sets.

And yea - legs are the growth engine. Like most I'm sure - I have a love/hate/love relationship with leg workouts. I love looking forward to them, I hate 'em when I'm in the middle of 'em, and I love 'em when they're done.

Blacksmith

09-12-2007, 01:10 PM

ScubaDave

09-12-2007, 04:16 PM

I know. But it gets more looks when its a plate. :D
None at either Gold's gym I am a member of.
My old gym had two or three.
I may just buy a chain with a clasp at Lowes and make my own
to hook onto my regular belt.

Sounds like the Lowes option is a good way to go. Plus if it looks strange enough - you'll get even more looks!

ScubaDave

09-12-2007, 04:23 PM

It's amazing what a good day of eating, a good rest, a reduction in job stress, and a Zantac will do for your leg workouts. Today was pretty good for me. I'm pushing to break 400 lbs squat past parallel by November. Made good progress today. Unfortunately, even for eating as much as I did this week, my body weight still slipped back under 230. For some reason, my body has a complete aversion to that number.

Anyway - here we go with the leg workout...music today...Radiohead

Squats:

20x135 lbs
15x225
10x315
4x365
3x365

Leg Press:

20x540 lbs
15x720
12x810
8x1010
4x1060
3x1060
10x630
8x540

Leg Extensions Drop set, Rest 1 minute, repeat:

12x290
10x270
8x250
6x230
5x210
rest
10x290
8x270
6x250 - failure

Single Leg Extensions

50 lbs until failure twice

Seated Ham Curls, Drop set with 1 minute rest

12x190
12x170
12x150
12x130
12x110
rest
repeat

Standing Calf Raises:

20x110 kg x 3

Then ran out of time - needed to get to work.

Cheers all...

ScubaDave

09-12-2007, 10:53 PM

I loved the photos of your trip to Tibet. I enjoyed looking at the photos of the children and the elderly people the most

Hibby - I put this together some time ago, as those were my favorite pics as well. Some of the detail gets lost in the conversion to YouTube, but it's still not so bad...

eB8_UoRTiYI

Hibiscus09

09-13-2007, 04:09 AM

Thanks for sharing those, Dave! I really enjoyed viewing them. Those are really nice photographs. Oh, and I enjoyed the background music also. Brittany's (daughter) wedding photographer is doing about 95% unposed photos. We looked through his portfolio and really like the way he does weddings.

Your workouts look fantastic! Impressive leg numbers! I need to go by Lowe's also. There is a dipping belt at the gym I just re-joined, but it's really large and I always hated the way it slid so low on my hips. I haven't tried dips since I've been back, but I used to do them a lot.

I'm glad you had a great time at the concert!

Happy Thursday!!

Blacksmith

09-13-2007, 08:30 AM

Nice leg work Dave,
We are in the same strength area.
I'll be hitting legs today,
Thanks for the motivation!! :)

ScubaDave

09-13-2007, 08:26 PM

Nice leg work Dave,
We are in the same strength area.
I'll be hitting legs today,
Thanks for the motivation!! :)

Glad I could help man!! - race ya to 1150...

Blacksmith

09-13-2007, 08:30 PM

Not after today. LOL

ScubaDave

09-13-2007, 08:50 PM

Well, busy day at work today, so only had time for one bodypart rather than my usual two. Trying to finish some stuff up before heading off the Maldives for a week of diving over the Korean Thanksgiving (Chuseok).

So, today was chest, and frankly I was pretty weak...but I always say that about my chest. Music for today: Rush - Moving Pictures, Sun-60 - Only.

Warm-up
Stretching

Incline Smith Machine Bench Press:

15x110 lbs
12x200
6x250, no rest
10x110

Flat Smith Machine Bench Press:

15x110 lbs
8x200
8x200
10x110

Hammer Strength Plate Loaded Decline Press:

15x180
12x270
8x270
10x90

Low Angle Cable Cross-Overs

15x40
12x50
10x60
10x40

High Angle Cable Cross-Overs

15x60
12x70
10x80
10x60

Machine Flyes

15x42 kg
12x56 kg
8x70 kg (hello...anything left?)
10x42 kg

Incline Dumbbell Flyes:

8x40 lb x 3

Took it easy on the dumbbell flyes as my lower back is still giving me fits, and tossing around dumbbells seems to be the worst thing for it. Much better to do supported movements.

Anyway - that's the news from Seoul...

Hibiscus09

09-14-2007, 06:51 AM

Athena

09-14-2007, 09:12 AM

Ditto what Hibby said on your workout and your diving...

I'm still trying to get around to getting myself certified. I don't know if I'll be able to equalize, but I doubt I'll end up claustrophic...then again, I won't know 'til I get down there!

Post photos when you can!

:) Athena

ScubaDave

09-14-2007, 04:59 PM

Great workout, Dave!! :) I'm envious when you talk about diving. My one attempt was a failure. I made it fine through the training session (in about 12 feet of water), but once they moved me to the dark stuff I had claustrophobia galore. :( It just wasn't happening. It wasn't even that deep of a dive. Brian told me about how pretty it was. Pooey. LOL

I had to google Chuseok. It sounds nice. :)

I hope you have a fantastic time on your week long diving trip. Take lots of photos! :)

Diane, I fully understand the claustrophobia - if you do ever give it a try again, maybe nice clear blue warm water of the tropics would help. But claustrophobia can be a problem for some.

Ditto what Hibby said on your workout and your diving...

I'm still trying to get around to getting myself certified. I don't know if I'll be able to equalize, but I doubt I'll end up claustrophic...then again, I won't know 'til I get down there!

Post photos when you can!

:) Athena

Athena, thanks for the post! Good luck with your certification. The first time I went diving, it took me forever to equalize. I have very narrow nasal passages, and it was a problem. Now however, I can plummet 130' to the bottom like a bomb with no problems...it just takes a little time. Just like the gym - little steps at a time.

I will definitely post some pics. I've got a brand new Nikon D200 with a magnificent housing and two big strobes. The whole kit weighs about 25 pounds which is a drag when you're above water, but hopefully it will net some nice shots once I get the whole thing figured out.

No workout today - have the annual industry soccer tournament. Fortunately all I have to do is give a speech...no playing for me. I haven't played since I was 7 so it's good for everybody that I'm not out there running around. Plus with my size I generally leave a bunch of Koreans lying on the ground.

Seosaid

09-14-2007, 05:57 PM

Blacksmith

09-14-2007, 10:13 PM

I love Rush.
Nice chest work, hitting all of the pecs.
Have a good weekend.

ScubaDave

09-15-2007, 06:33 AM

Just found your journal and read it with great interest!

I have to say that I am extremely afraid of diving!!!!!!!
I can't explain why, but even watching a movie when people dive makes me hyperventilate :(

I went snorkeling once in Cuba, does that count? :D

Josie - unless you're going deep to see something really out of the ordinary you'll generally see everything in the top 30-45 feet of water. So yes, snorkeling counts!! Personally though, after having read part of your journal and your profile, I can't imagine you being afraid of anything!!

I love Rush.
Nice chest work, hitting all of the pecs.
Have a good weekend.

Thanks man - Chest is definitely my weakest area. Old shoulder problems have a way of hindering my growth. Just keep pounding away at it!! Have a good weekend yourself man - don't work too hard.

ScubaDave

09-15-2007, 09:30 PM

Getting excited as heck about getting back into the water next weekend. Just can't help posting a pic from our last dive trip. The attached pic was taken inside the cargo hold of the Fujikawa Maru in Truk Lagoon in Micronesia were over 60 ships were sunk over three days in February in 1944. It is the cockpit of a Japanese Zero.

http://www.buffleheadprod.com/image/DSCN3227.jpg

ScubaDave

09-16-2007, 04:55 PM

Today was definitely a bit of a schizophrenic workout. I arrived at the gym to find a complete mess left from the night before. There were weights absolutely everywhere. One could not not walk two meters without tripping over all sorts of crap. This really pisses me off, almost more than anything, so it did not set me in a good mood. It caused a lot of distraction mentally. I was just getting over that, and then got some really good news. A workout buddy here who's had a run of seriously bad luck showed up. In the last two months, his second child was born three months premature and his father was involved in a terrible motorcycle accident. He's not been in the gym for over a month. Having a good friend back in the gym was good motivation to finish off the workout - after we got caught up of course.

Back and shoulders today. Music today...Mozart Symphony No. 40, Moussorgsky - Night on Bald Mountain (Good for deadlift), and Weezer.

Warm-up
Stretching

Wide Grip Pull-ups:

15xbodyweight
12xbodyweight + 25 lbs
10xbodyweight + 25 lbs
10xbodyweight

Barbell Rows:

20x135 lbs
15x225
10x315
10x135

Deadlifts:

12x225
10x315
10x405
6x455

One-Arm Dumbbell Rows

12x115 lbs x 3

Hammer Strength Front Pull Down Machine

20x30 kg
15x40 kg
15x50 kg
12x60 kg

Hammer Strength High Row

20x42kg x 3

Hyperextensions:

12x3 with a 45 lb plate

Shoulders:

Smith Machine Military Press

20x90 lbs
12x140 lbs
6x180 lbs
12x90 lbs

Shoulder Press Machine

15x100 lbs
12x160 lbs
10x200 lbs

Lateral Raises super set with bench supported single arm lateral raises:

8x45 lbs x 3, 12x30 lbs x 3

Front dumbbell Raises:

12x35 lbs x 3

Rear Delt Machine:

15, 12, 10, 10 - and don't have a clue what the weight was

Have a great day everyone...vacation in two days for me...! :)

ChocoChick

09-16-2007, 06:28 PM

Have a great vacation! I can't wait to see your pics. My daughter is a budding marine biologist so anything and everything in the water is a big hit around here. :)

mom24boys

09-16-2007, 06:32 PM

same here I cant dive because of ear problems but I love to snorkle.Share all the under water pics ya want..I think I used to live there in a former life LOL J/K

ScubaDave

09-16-2007, 06:55 PM

Mom24boys - you never have to ask me twice to post underwater pics :D. Other than the gym this is a huge passion for me. The following picture was also in Truk Lagoon. It was taken on the wreck of the Yamagiri Maru, a passenger/cargo ship. The subject is a clownfish in a Magnificent Anemone. In the top of the photograph you can see part of the superstructure of the ship.

http://www.buffleheadprod.com/image/DSCN3549.jpg

ArchAngel'73

09-17-2007, 01:50 AM

Havea good vacation!:)
You have some awesome work outs in here! Good for you Dave.
And beautiful pics.

Seosaid

09-17-2007, 02:32 PM

Josie - unless you're going deep to see something really out of the ordinary you'll generally see everything in the top 30-45 feet of water. So yes, snorkeling counts!! Personally though, after having read part of your journal and your profile, I can't imagine you being afraid of anything!!

Fiew! because yes I am scared... just looking at the dark picture up there ... and I'm looking for air! The blue one I like ;)

I don't know why, this is very strange??

I hope you'll have a fantastic vacation!

ScubaDave

09-17-2007, 04:49 PM

I gotta admit - I kinda checked out part way through this workout. I'm really excited about getting away for a holiday, and once I started legs it was tough to keep the focus. I didn't intend to go heavy this workout, and except for squats, I didn't. However, I didn't seem to have the energy to push through the reps like I had hoped. Then, just when I'm almost done with my legs, two Korean ladies come up to me, and tell me I look like a movie star. Okay - so now my head is definitely out of whack, and there's very little concentration left. So me and my ego decided to pack it in. Music today: Live - Throwing Copper, Living Color, Bob Mould, and Nine Inch Nails.

Triceps:

Superset of Pushdowns, Overhead Rope Extensions and One-arm pull-downs

Pushdowns

15x80 lbs
12x100 lbs
10x120 lbs

Overhead rope Extensions

15x70 lbs
12x80 lbs
10x90 lbs

One-Arm Pull Downs

15x40 lbs
12x40 lbs
12x40 lbs

Superset of Overhead Dumbbell Extensions and Reverse Grip Pull-downs

Overhead Dumbbell Extensions

3x12x70 lbs

Reverse Grip Pull-Downs

3x12x70 lbs

Machine Tricep Extensions

15x80 lbs
12x100 lbs
10x120 lbs

Kickbacks

3x12x30 lbs

On to legs...

Squats:

20x135 lbs
12x225
10x315
5x365
3x365

Leg Press:

12x540 lbs x 7 sets

Leg Extensions:

15x190 x 5 sets
15x170 x 2 sets

Seated Ham Curls

12x170 x 4 sets

Seated Calf Raises:

20x90 lbs
15x135 lbs
12x180 lbs
12x225 lbs
6x250 lbs

See y'all in two weeks time. Maldives...here I come!! Woo Hoo!!!

mom24boys

09-17-2007, 06:40 PM

Have fun..cant wait for some more pics.

Blacksmith

09-18-2007, 08:03 AM

Hi Dave,
Nice photos.
I need to get my diving certification one day.
Looks cool.
I like the squat numbers even if you didn't feel like pushing,
you still got there and that's much better than missing.

Have a good one. :)

ScubaDave

09-18-2007, 12:26 PM

Have fun..cant wait for some more pics.

Hi Dave,
Nice photos.
I need to get my diving certification one day.
Looks cool.
I like the squat numbers even if you didn't feel like pushing,
you still got there and that's much better than missing.

Have a good one. :)

Thanks!! See ya in two weeks!!

Hibiscus09

09-18-2007, 05:28 PM

I guess you're gone and I missed you, but I hope you have a wonderful time on your vacation!!! :)

ScubaDave

09-19-2007, 12:17 AM

I guess you're gone and I missed you, but I hope you have a wonderful time on your vacation!!! :)

Thanks Diane...well, in-transit at the moment. Currently at the Singapore Airlines Lounge in Singapore...for 6 hours after a 7 hour flight, and then another 5 hour flight to Maldives. Woo hoo!!!

I think there might be a gym in the Singapore airport, but frankly, I'm going to indulge in some wine...

Adios...for now!

Samraiwise

09-22-2007, 09:13 PM

Hi Scuba D,
How are you doing?
Your workout environment looks too fine!! (while I train at home ALONE!!) http://www.angelfire.com/nb/kazuo/img/sm_whip.gif

Oh, I see, you are not around...k then I'll come back later.
Bon voyage!!
-Kaz

http://www.angelfire.com/nb/kazuo/img/scuba_fishbowl.gif
Look what I've found our side of pond today!! Looks familiar!? (j/k)

ScubaDave

10-01-2007, 09:12 PM

Back at it, and back to the gym tomorrow...but here's a teaser from the Maldives. That's my wife in the background getting the hell outta the way...

http://farm2.static.flickr.com/1368/1470404003_ff4fc732d4.jpg?v=0

hbk442000

10-01-2007, 09:14 PM

Hey Scuba welcome back. That's a great pic. Have fun in the gym.
Abe

Seosaid

10-03-2007, 05:12 PM

Hibiscus09

10-04-2007, 04:52 AM

Ha,ha -- it does look like that. Very cool photo!

Welcome back, Dave! :) I can't wait to hear about your fun and adventures!

Samraiwise

10-04-2007, 07:56 AM

http://www.angelfire.com/nb/kazuo/img/sm_shocked_extream.gif

http://www.angelfire.com/nb/kazuo/img/hi_dave.gif

Blacksmith

10-04-2007, 09:20 AM

Welcome back bro!
How many pounds of sushi do you think I could get from that fish. Holy Crap!! :D

ScubaDave

10-04-2007, 04:53 PM

FINALLY!!! Back at the gym. We returned from the Maldives very early Monday morning, and my intent was to get back in the gym on Tuesday morning. However, after two consecutive red-eye flights, both my body clock, and that of my wife were really screwed up. Up until last night we were still up at 2 a.m. wondering when the hell we were going to get to sleep. Since I get up at 4:30 a.m. to go to the gym, I've been missing my workouts this week. Last night however, things broke through, and I got to sleep by about 12:30 a.m. 4 hours sleep is not great, but it's enough to get my butt back in the gym to force re-set the body clock.

Today was chest and biceps. Music for today: Nine Inch Nails - Downward Spiral and Year Zero, Jesse Cook - Montreal.

Warm-up
Stretching

Incline Smith Machine Bench Press:

15x110 lbs
12x200
4x250
8x200
8x180
10x110

Flat Smith Machine Bench Press:

15x110 lbs
6x200
8x200
8x180
10x110

Hammer Strength Plate Loaded Decline Press:

15x180
5x270
5x270
10x180
15x90

Low Angle Cable Cross-Overs

15x40
12x50
10x60
10x40

Pec Dec

15x110
12x150
10x190
10x110

High Angle Cable Cross-Overs

15x60
12x70
10x80
10x60

I left off dumbbell flyes today for no good reason - one regret I have about today's workout...onto Biceps. For some reason the bicep were exceptionally weak today - it could be sleep, or I may have tapped into them a little to much on my cable cross-overs (oops).

Barbell Curls:

12x90 lbs
8x100
6x100

Standing Dumbbell Preacher Curls:

10x50 lbs
8x50 lbs
5x50 lbs - failure

Cable Preacher Curls:

10x100x3

Concentration Curls

10 x 30 lbs x3

Standing Pulley Cable Curls

15x40
12x60
8x80
10x40

Hammer Curls

10 x 40 lbs x 3

One-arm Machine Curls (just to kill whatever was left)

10 x 50 lbs x 3

For two weeks off - not a bad workout. Strength was a little down but that will bounce back fairly quickly. The big good news was my weight. I was only down about 7 lbs after the week of diving. Usually a diving holiday knocks my weight down significantly. Four hours a day or more in the water means your body burns a hell of a lot of fuel just keeping itself warm.

I'll post a little holiday recap later. Cheers all!

Dave

ScubaDave

10-04-2007, 04:56 PM

Welcome back bro!
How many pounds of sushi do you think I could get from that fish. Holy Crap!! :D

Hey man - thanks for the welcome back. I think we're talking TONS from that fish...and that was the small one! We had fresh sashimi (dogtooth mostly) directly from the back of our dive boat every day. It was too good man.

ScubaDave

10-04-2007, 05:00 PM

looks like he's about to eat her :D

Welcome back!

Ha,ha -- it does look like that. Very cool photo!

Welcome back, Dave! :) I can't wait to hear about your fun and adventures!

http://www.angelfire.com/nb/kazuo/img/sm_shocked_extream.gif

http://www.angelfire.com/nb/kazuo/img/hi_dave.gif

Thanks All - glad to be back. My wife (Diane) escaped from the big fish. She stayed safely in the distance. I on the other hand got a pretty good whack from this sucker's tail. I was shooting with a fish-eye lens, and well, that basically means you can be inches away and things still look like they're two feet away. The animal let me know it. I was lucky to get away with a few bruises. Actually pretty stupid on my part, and an act not to be repeated. I'm going to blame it on the camera...

ScubaDave

10-04-2007, 06:30 PM

Hello all,

Still procrastinating doing real work after our great holiday in the Maldives. The diving was extraordinary, although visibility was not what we had hoped for. We also had forgotten that it is currently Ramadan. Having lived for 3 years in a Muslim country one would have thought that we would have remembered, but since Ramadan moves earlier on the calendar it totally slipped our mind. Since everyone is fasting from sunrise to sunset, things move a little slower during this time.

The dive boat - MV Manthiri was not so bad, but we've certainly had better live-aboards. The head divemaster was clearly knowledgeable of the area, but the second DM was a prick, and whiney little sh*t to boot. Anyway - all that crap falls by the wayside, when we consider the diving we had.

I had picked up my new camera housing when I was home in August, and this was it's first trip into the deep blue. Unfortunately, as with any piece of techno gear, it takes some getting used to. Only by the end of the week was I getting any pics that I can live with. The one below is a neat picture for the composition, but the exposure sucks. For those who are technically interested, I'm shooting a Nikon D200 DSLR. It's housed in a Light & Motion Titan D200 housing with twin Sea & Sea YS-110 strobes. I shot nearly all wide-angle during the week, either with a 12-24mm Nikkor or a 10.5mm Nikkor fish-eye.

There were certainly a few highlights while in the water during the week, and here are some:

- During a night dive a massive mottled sting ray decided to check me out up close and personal. This thing was about 4 feet in diameter (very round), and is similar to the the animal that Steve Irwin had his bad luck with. The sting ray swam up over my arm, around my face, and then back down my arm, flapping me with his wings, and checking me out with his mouth the whole way - it was pretty cool.

- We did two dives in a bay where manta rays come to feed. For both dives we were surrounded by more than 100 manta rays. These guys can get as large as 3 meters across. They're filter feeders, and completely harmless, but incredibly graceful when they swim. Being completely surrounded by feeding mantas was an experience I'll never forget. At times I just had to put the camera down, and just say "WOW".

- We were transiting to a dive site, and we came upon four whale sharks ranging in size from 6 meters to 11 meters in length. We threw on the gear as quickly as possible, and hopped into the water. We had an absolutely unforgettable hour in the water as these animals fed on krill all around us. Although these sharks are harmless to humans, their size can make them a danger. I had the 10.5mm fisheye lens on the camera (much like your car mirror, "items in mirror are closer than they appear"). I accidentally got a little close, and one of the 6 meter sharks gave me a piece of tail that left a mark. Along with a reminder of how stupid I was to get that close.

Anyway - I'm trimming the pictures from 3000 down to about 20 which I'll post on my website by the end of the month. Hopefully there will be one or two good ones out of the lot. The one below probably will not make the cut. I'll post a few more pics today.

We were fortunate to have switched hotels upon our return to the capital city of the Maldives. Fortunate because on the day following our return a bomb went off in a park we had visited the previous week, and only a couple of blocks from the hotel we were originally booked in. The bombing is really senseless because the Maldives relies entirely upon tourism - the only people hurt by this stuff are the Maldivians, and the few tourists injured in the blast.

That's the news - glad to be back home, and back in the gym.

Dave

http://www.buffleheadprod.com/image/Manta%20over%20pinnacle.jpg

ChocoChick

10-04-2007, 08:25 PM

Can't wait to see your pics. I have a daughter who is fascinated with marine life (claims she wants to be a marine biologist) and I will share with her.

Scary stuff about the shark. :eek:

ArchAngel'73

10-04-2007, 09:06 PM

Welcome back! Those are some cool diving stories, I can only imagine what that feels like! And you got to dive with whale sharks, WOW! Aren't they one of the largest species in the water?
Its been my dream to get in a cage and dive with great whites. I definitely know who to ask more about that when I'm ready for a vacation.
Hope you enjoy getting back to the gym too!:)

ScubaDave

10-04-2007, 09:52 PM

Can't wait to see your pics. I have a daughter who is fascinated with marine life (claims she wants to be a marine biologist) and I will share with her.

Scary stuff about the shark. :eek:

Welcome back! Those are some cool diving stories, I can only imagine what that feels like! And you got to dive with whale sharks, WOW! Aren't they one of the largest species in the water?
Its been my dream to get in a cage and dive with great whites. I definitely know who to ask more about that when I'm ready for a vacation.
Hope you enjoy getting back to the gym too!:)

Chocolate Girl - here's another one for your daughter...

http://www.buffleheadprod.com/image/Mantas%20B&W%20Jpg.jpg

Not sure why I can't get the image to come up embedded in the text...but oh well...

Fiend - thanks man. And yeah - whale sharks are technically the biggest fish in the ocean. I've not been in a cage with great whites yet, but it's something that my wife wants to do for her 50th. I'll let you know what I find out when I find out.

Blacksmith

10-05-2007, 12:41 PM

Nice workout bro,
Pics are cool!

ScubaDave

10-06-2007, 01:58 AM

Back today. Was supposed to be back AND shoulders, but I had bad shakes and low energy after the back workout, so figured it was due to overdoing it yesterday being my first workout back from vacation.

Anyway - here we go...

Warm-up
Stretching

Wide Grip Pull-ups:

15xbodyweight
12xbodyweight
10xbodyweight

Barbell Rows:

20x135 lbs
15x225
10x315
10x135

Deadlifts:

10x315
8x405
6x405
8x405

Hammer Strength Plate Loaded Front Lat Pull Down

15x180
12x270
8x320
10x270
Hammer Strength High Row
[list=]
15x35kg/side
12x45kg/side
8x60kg/side

Hyperextensions:

12x3 with a 45 lb plate

Then the shakes sent in - my wife and I figured it was time to go home - have some lunch, and hang out.

Hibiscus09

10-06-2007, 04:58 AM

The big good news was my weight. I was only down about 7 lbs after the week of diving. Usually a diving holiday knocks my weight down significantly. Four hours a day or more in the water means your body burns a hell of a lot of fuel just keeping itself warm.

I knew there was a reason I need to dive. :D

Nice photos, Dave! I'm glad you guys had a nice time. I guess things do move slower when people are fasting all day. I start moving slower if I miss my every three hours meal. :p

We were fortunate to have switched hotels upon our return to the capital city of the Maldives. Fortunate because on the day following our return a bomb went off in a park we had visited the previous week, and only a couple of blocks from the hotel we were originally booked in. The bombing is really senseless because the Maldives relies entirely upon tourism - the only people hurt by this stuff are the Maldivians, and the few tourists injured in the blast.

Scary and sad stuff.

The head divemaster was clearly knowledgeable of the area, but the second DM was a prick, and whiney little sh*t to boot.

LOL -- sorry! I'm glad the experience made up for him. Some people are determined to be unhappy in this world and try to make sure others join them. Having fun is so much more preferable. I don't know why they can't figure it out.

My wife (Diane) escaped from the big fish. She stayed safely in the distance. I on the other hand got a pretty good whack from this sucker's tail. I was shooting with a fish-eye lens, and well, that basically means you can be inches away and things still look like they're two feet away. The animal let me know it. I was lucky to get away with a few bruises. Actually pretty stupid on my part, and an act not to be repeated. I'm going to blame it on the camera...

I like your wife's name. ;)

Wow -- I'm sorry the big fish got you! :eek: I hope the bruises are all better now.

You guys get to do the coolest things!

I've not been in a cage with great whites yet, but it's something that my wife wants to do for her 50th.

LOL -- one of the things on my list of to do's before I'm 80 is smoking a joint. I lead such a sheltered life. :p I don't think the great white is going to make the list. :D

Happy Saturday, Dave! Nice job getting back to the workouts!

Samraiwise

10-06-2007, 06:34 AM

Wow, another great shot. You could have made a nice mant out of it!!

Back today. Was supposed to be back AND shoulders, but I had bad shakes and low energy after the back workout, so figured it was due to overdoing it yesterday being my first workout back from vacation.....

I see what you're saying...do I really??? 　Those are incredible lifts!!

Don't train ever when you're at your best because if you do then the gym will COLLAPSE!! And when the Korean Peninsula shakes, Japan sinks. Maybe it's a good idea for us Japanese to learn how to scuba dive after all. Will you teach me before your next workout?

http://www.angelfire.com/nb/kazuo/img/line_rainbow.gif

Are we really safe? http://www.angelfire.com/nb/kazuo/img/sm_goldfish.gif
I don't know, maybe we should ask him. http://www.angelfire.com/nb/kazuo/img/sm_goldfish02.gif
http://www.angelfire.com/nb/kazuo/img/hi_dave.gifhttp://www.angelfire.com/nb/kazuo/img/sm_goldfish.gifhttp://www.angelfire.com/nb/kazuo/img/sm_goldfish02.gif

Athena

10-06-2007, 06:58 AM

Hey, Dave! I'm a little late, as usual, to the party -- the "welcome back" party -- but WELCOME BACK!

The pics look great -- the whole scuba thing has gotten pushed to the bottom of my list these past few months...time to bring it back up to the top. I know who I'll be pinging when I need advice on where to go and how to get it done.

And those are some fantastic workouts. Don't you worry about taking too much time off after you and Diane got back from vacay -- you were both getting your workouts in underwater.

:)

Original Poster

10-07-2007, 08:25 AM

Dave great journal, WO's and awsome pics.

Last time I dove was in Belize about 3 years ago.
There is nothing like it IMO.
Diving and snorkeling are two of my favorite things to do.

ScubaDave

10-07-2007, 05:06 PM

Hello all - Monday morning here, and my first leg workout in a good long time. I wasn't expecting miracles there, and I didn't get any, but I pushed through the workout, and my only regret is that I didn't have more time. I really would have like to punish the quads on the extensions a bit more.

There was the typical Monday morning mess at my gym - weights everywhere, nothing had been put away, but I knew this was going to be the case, so I didn't let it bother me. It wasn't until I found myself putting weights away that a trainer had used only minutes before that my temper started to rise. Unfortunately, almost zero of the trainers speak any English, so I might as well scream in Martian.

It was good to have an intense workout again. My motivation has been lagging of late. I really love the workouts, and I don't have any issues in the gym normally, but occasionally it'd be nice to have a workout partner to help push through the dead zones.

Music today: Bowling for Soup, Rush, and somebody else, whose music had such a profound impact on my workout, I can't remember who it was.

Triceps:

One-Arm Pull Downs

15x40 lbs
12x40 lbs
12x40 lbs

Pushdowns

15x90 lbs
12x110 lbs
10x130 lbs
10x90 lbs

Incline bench barbell tricep extensions

12x70 lbs
10x80 lbs
8x80 lbs

Overhead rope Extensions

15x60 lbs
12x70 lbs
10x80 lbs

One-arm dumbbell tricep extensions

15x30 lbs
12x35 lbs
10x35 lbs

Cybex Arm Extensions

20x50
12x70
6x90

Dips

10xbodyweight + 40 lbs x 3 sets

On to legs...

Squats:

20x135 lbs
12x225
6x315
5x315 (oh man, my legs were weak today...)

Leg Press:

20x540
12x720
10x810
6x900
10x540

Walking Lunges:

2 sets walking the length of the gym - up and back holding 45 lb dumbbells in each hand.

Leg Extensions:

12x250 x 3 sets
10x150 x 1 sets holding extension for 10 seconds before lower weight

Standing Ham Curls

15x50
12x70
10x90

Standing Calf Raises:

15x100 kgs
12x120 kgs
10x140 kgs

The rest of the week is looking busy - off to Hong Kong tomorrow to defend my budget for 2008. That's just an overnighter though so thankfully I won't be gone too long. I find on business trips I lose a lot of weight - all meetings, and not enough food.

Well more later - take care all, and for those of you in the other hemisphere...enjoy the rest of your weekend.

Dave

ScubaDave

10-07-2007, 06:34 PM

Okay - I realize I'm getting a little manta happy - but here's another one. I'll put something up OTHER than mantas soon.
Dave
http://www.buffleheadprod.com/image/Manta%20with%20Sky.jpg

jocularric

10-07-2007, 08:42 PM

Great workouts and awesome pictures Dave. NICE!

Blacksmith

10-08-2007, 09:09 AM

Great workouts bro!
YOu have me beat on WG pullups and dips for sure.

ArchAngel'73

10-08-2007, 09:33 AM

What an awesome work out! How long did that sucker take?
Great pics, can't wait to "sea" more!:D
How has working out helped with diving?

Islandtroll

10-08-2007, 12:18 PM

Great pics! I need to show Sara :)

ScubaDave

10-08-2007, 04:35 PM

Great workouts and awesome pictures Dave. NICE!

Thanks man - I appreciate it.

Great workouts bro!
YOu have me beat on WG pullups and dips for sure.

Thanks Eric - but damn I HATE pullups. Prior to my holiday I wasn't allowing myself to leave the pull-up station until I had done 50 - preferably over 4 sets, and then try and reduce that to 3. It's time to get back on that horse again. But it's one of the few exercises I dread.

What an awesome work out! How long did that sucker take?
Great pics, can't wait to "sea" more!:D
How has working out helped with diving?

Thanks Brian - that's a two-hour workout which is my usual. But usually on leg day the CNS craps out before anything else. My calves I'm usually doing my best to hold down breakfast.

The only place where working out has helped my diving has been in carrying gear. When I was 175 lbs I could do a 60' (18 meter) max depth dive for anywhere from 75-90 minutes. Now at 230 lbs, depending on currents, I'm lucky to pull an hour out of the same tank. And, now I need customized wetsuits - but there's certainly a bit of narcissistic pleasure in that.

Hope your shoulder is doing okay buddy.

Great pics! I need to show Sara :)

Thanks man - hope she likes 'em.

ScubaDave

10-08-2007, 07:49 PM

ChocoChick

10-08-2007, 07:57 PM

It wasn't until I found myself putting weights away that a trainer had used only minutes before that my temper started to rise. Unfortunately, almost zero of the trainers speak any English, so I might as well scream in Martian.

This could be useful sometimes!

Awesome pictures. My daughter wants to be adopted by your famiy! :)

Blacksmith

10-09-2007, 07:03 PM

wants to be adopted by your famiy! :)

So do I.
Although my food bill would be prohibitive. :D

Great pics bro.
I may have to learn how to scuba next.

ScubaDave

10-10-2007, 06:12 AM

Awesome pictures. My daughter wants to be adopted by your famiy! :)

LOL - Thanks Chocolate Girl - If she's got a favorite from the website, and wants a print, let me know, I'll send it.

So do I.
Although my food bill would be prohibitive. :D

You don't know the half of it Eric - I pay $50 for four small tenderloin steaks here at the grocery. Our food bill here is out of control. Before I found a good supplier, a 5 lb bucket of ON Whey was $72.00. Don't talk to me about food prices!

Tifflex

10-10-2007, 06:33 AM

Awesome pictures Dave! Thanks for visiting my journal:).

Hibiscus09

10-10-2007, 07:11 AM

No workout today - was up late working on budget which I'm headed out the door to present in Hong Kong tomorrow morning.

Just to prove we saw something other than mantas...

http://www.buffleheadprod.com/image/Sweetlips%20and%20table%20coral.jpg

Dave

That is so beautiful!! Thanks so much for sharing the photos, Dave!

Happy Wednesday!

Oh -- and nice job on your workout. I'm getting so wrapped up in the photos that I'm forgetting to comment on the workouts. :p

ScubaDave

10-10-2007, 04:35 PM

Awesome pictures Dave! Thanks for visiting my journal:).

That is so beautiful!! Thanks so much for sharing the photos, Dave!

Happy Wednesday!

Oh -- and nice job on your workout. I'm getting so wrapped up in the photos that I'm forgetting to comment on the workouts. :p

Tiffany, Diane,

Thanks so much for the great comments - I really appreciate it!

Dave

ScubaDave

10-10-2007, 04:44 PM

I got in pretty late last night, and by the time I got unpacked, and settled in, I only had 3 hours sleep before it was time to wake up and go to the gym. I've got a big presentation today to the new country manager for one of our largest customers, so I had to cut my workout a little short. Consequently, I only did biceps today.

Music for today: Radiohead, Coldplay

Warm-up
Stretching

Cable Curls:

15x80 lbs
12x100
10x120

Preacher Curls:

3x10x80 lbs

Standing Dumbbell Preacher Curls:

8x50 lbs
7x50 lbs
8x50 lbs

Cable Concentration Curls:

12x30x3

Painfully Slow Zottman Curls

10 x 20 lbs x 3 (only 20 lbs, I know, but they were soooo slow)

Incline Bench Dumbell Curls

3x10x30 lbs

Standing Pulley Bicep Curls

15 x 40 lbs
12 x 50 lbs
10 x 60 lbs
10 x 40 lbs

One-arm Machine Curls

10 x 20 lbs x 3

It's been a long week (and it's only Thursday). Feel like lack of sleep is really catching up with me - evidenced by my grab for a multi-vitamin this morning that resulting in me grabbing the night-time cold-medicine bottle by accident...fortunately I discovered that before ingesting.

Anyway - Cheers all!!

Dave

Blacksmith

10-10-2007, 08:23 PM

Nice work bro.
I learned a new one here today.
Zottman curls.
They look very effective.
Gonna give em a try next biceps day.

$50 for tenderloin.
Geez I guess kobe beef would require a second mortgage. LOL

Tifflex

10-11-2007, 08:16 AM

Happy Anniversay Dave! Congrats to you and your wife.

ArchAngel'73

10-11-2007, 10:55 AM

Nice workout, especially considering the time element. I hate that, work interferring in my training!:D
Thanks for the diving info. Doesn't the extra muscle allow you to descend faster? I know after I started weight training I sunk like the Bismark!
Happy Anniversary to both you and your wife!:)

ScubaDave

10-11-2007, 05:03 PM

Nice work bro.
I learned a new one here today.
Zottman curls.
They look very effective.
Gonna give em a try next biceps day.

Cool - let me know what you think!

Happy Anniversay Dave! Congrats to you and your wife.

Thanks so much Tiffany!!

Nice workout, especially considering the time element. I hate that, work interferring in my training!:D
Thanks for the diving info. Doesn't the extra muscle allow you to descend faster? I know after I started weight training I sunk like the Bismark!
Happy Anniversary to both you and your wife!:)

Yeah - it's been difficult this week with work and travel, but oh well, that's part of life as well.

In regards to your question - in a matter of speaking, yes - more muscle, the less weight you have to carry in your weight belt. But it also depends on upon an individuals body density, and experience.

I do know that when I started working out, if I jumped into a swimming pool and held my breath, I would float. Now, if I jump in and hold my breath, I sink - higher percentage of muscle mass - less natural bouyancy. Not only is it nicer to only have to carry a few pounds on the weight belt, but some of our diving is negative bouyancy entry. Because of surface currents you want to get to the bottom as quickly as possible, so you jump into the water (15 lb camera in hand) with your BCD completely empty of any air, and (as you so eloquently state) drop to the bottom like the Bismarck. There's less of a chance that the surface current will sweep you off your target, making for a much more pleasant dive later on.

Seosaid

10-11-2007, 07:06 PM

yeah! another Zottman lover!! :D

Great choice of music ;)

ScubaDave

10-11-2007, 08:04 PM

jocularric

10-12-2007, 02:14 AM

Nice biceps workout. Do you feel higher rep sets are more effective for your biceps?

Seosaid

10-12-2007, 02:35 PM

First your pictures are amazing and I'm not hyperventilating for once :D

You're a great photographer!

I had a Nikon D200 DSLR, but switched to the D50, it's a lot lighter, and I see no difference in the quality of the pictures, however the week after I bought it, the D80 came out, a friend of mine who's a professional photographer also used to have the D200 and bought this one and says it's by far the best camera he's ever had... I want one badly now :D

The fish-eye lens always make great pictures when used correctly... and for the pictures you took... it just worked wonders!!!!!!!!

I cannot believe you had sashimi in the back of the boat!!! You're really lucky
THAT would be one of my dreams!

You said you live in a Muslim country before... where was that?

Hibiscus09

10-12-2007, 03:00 PM

Well, since my wife arrived late from Hong Kong last night, it was our anniversary (12 years!), and I was working a massive sleep deficit from a hellatious work-week, I decided to take a rest day today. We'll hit it hard tomorrow not to worry. In the meantime, I figured I'd post another Maldives pic...I'm back to Manta Rays again. This particular pic was taken during a feeding frenzy where we were surrounded by about 100 of these at any one time. They truly are incredible animals.

http://www.buffleheadprod.com/image/Mantas%20-%20DSC_0048.jpg

Another beautiful photo! I can't imagine being surrounded by 100 of them in a feeding frenzy. In fact, I know that will never happen so I'm happy you're sharing these great photos! Do ya'll ever take video?

I have a Canon Digital Rebel, but I'm not very good at taking photos with it. I keep saying I'm going to take time to learn more about the camera and I never do.

Happy Anniversary!!! Twelve years is great! You guys sure seem to have a lot of fun together. :)

Happy weekend, Dave!

ScubaDave

10-12-2007, 07:29 PM

Nice biceps workout. Do you feel higher rep sets are more effective for your biceps?

Well frankly, I'm disappointed in my bicep development. Seems to be one of my lagging body parts. I just try and mix it up, but I generally keep my bicep sets from 6-10 for heavy barbell or dumbbell curl work. To 8-15 reps for cable or machine work.

First your pictures are amazing and I'm not hyperventilating for once :D

You're a great photographer!

I had a Nikon D200 DSLR, but switched to the D50, it's a lot lighter, and I see no difference in the quality of the pictures, however the week after I bought it, the D80 came out, a friend of mine who's a professional photographer also used to have the D200 and bought this one and says it's by far the best camera he's ever had... I want one badly now :D

The fish-eye lens always make great pictures when used correctly... and for the pictures you took... it just worked wonders!!!!!!!!

I cannot believe you had sashimi in the back of the boat!!! You're really lucky
THAT would be one of my dreams!

You said you live in a Muslim country before... where was that?

Thanks Josie for all the wonderful comments - the D80 is a great camera, basically everything the D200 is without the additional weight.

I used the fish-eye a lot more underwater than I had anticipated - the difficult is getting enough strobe coverage for that area of shooting. There was a pro on board, and he uses four strobes and gets beautiful coverage, but he's also lugging around a lot more weight and bulk.

We lived in Indonesia for 3 years Josie - a pretty amazing country, though it was a bit odd being there in the period directly following 9/11. I was in East Timor on 9/11, and immediately returned to Jakarta. It was a strange place suddenly, with recruiters on the street looking for people to come to Afghanistan and fight the jihad against the infidels. Now this being said, Indonesia is still a very moderate country - I learned a lot about Islam, and what it is and what is isn't. As always - radicals and extremists have distorted the message.

Another beautiful photo! I can't imagine being surrounded by 100 of them in a feeding frenzy. In fact, I know that will never happen so I'm happy you're sharing these great photos! Do ya'll ever take video?

I have a Canon Digital Rebel, but I'm not very good at taking photos with it. I keep saying I'm going to take time to learn more about the camera and I never do.

Happy Anniversary!!! Twelve years is great! You guys sure seem to have a lot of fun together. :)

Happy weekend, Dave!

Diane - thanks. My wife shoots video on all our trips. She's still editing from our trip to Maui in July. She's got about 24 hours of footage from the Maldives, that she'll probably try and bake down to about 20 minutes. I don't envy her editing job - it's huge.

And yeah - we do have a lot of fun together. I can't imagine it any other way.

Cheers all!!

Dave

Blacksmith

10-12-2007, 07:59 PM

Fantastic photos Dave!
Congrats on your Anniversary.
12 years is pretty good these days.
I'll be married 10 years on the 25th.

Seosaid

10-13-2007, 12:28 PM

I learned a lot about Islam, and what it is and what is isn't. As always - radicals and extremists have distorted the message.

Islam is a great religion unfortunately ordinary people now only see the extremists point of view...

remember it was the same thing with Christianity centuries ago.

Any religion is basically good... people interpreting it makes it bad....

But enough religion talk now! ;)

Congrats on your anniversary! I hope you have many more years together!

ScubaDave

10-13-2007, 05:39 PM

Thanks for the Anniversary congrats - it's been 12 great years. Diane and I enjoy most of our activities together, and that, along with a good dose of irreverent fun has made our life together generally a blast.

We've not been able to get to the gym yet this weekend - too much to catch up on around the pad - but hopefully we'll get out later today. I'm itchin' to get my workout in. Di's been busy editing video footage, and I've been editing photos.

So, in lieu of a workout log (perhaps later today), I'm posting a pic that I couldn't get to come up in within the text earlier. It's one of my favourites from the Maldives. Hope you enjoy.

Dave

http://www.buffleheadprod.com/image/Mantas%20-%20DSC_0139.jpg

Samraiwise

10-13-2007, 09:23 PM

It is good to know some couples having "activities together", am I jealous? Definitely YES, LOL.
"along with a good dose of irreverent fun has made our life together generally a blast", well said my friend! You're a good man!

Always enjoying your beautiful photos!! Good luck http://www.angelfire.com/nb/kazuo/img/kittie01.gif

ScubaDave

10-13-2007, 11:14 PM

Got back into the gym today with my favorite workout partner...Diane was lifting today in the first part of her workout, so that made it good fun. We don't lift together, but just being in the gym at the same time gets a good vibe going. Today was back and shoulders planned. Had to cut the shoulders a little short, but that's cool - it's Sunday, wanna save some energy to sit on the roof, have a nice glass of wine, and watch the Korean Int'l Fireworks competition tonight. Last night was quite a spectacular show.

Music for today's workout...Dave Matthews - Beneath these crowded streets, Jethro Tull - Aqualung, and a little bit of Nine Inch Nails to push me through the shoulder presses...

Warm-up
Stretching

Wide Grip Pull-ups:

15xbodyweight
15xbodyweight
12xbodyweight
8xbodyweight

Barbell Rows:

15x135 lbs
12x225
10x315
10x135

Deadlifts:

10x315
6x405
5x405
3x405 (this was pretty weak, I'm gonna have to pick this up if I wanna break through 550 by the end of the year).

T-Bar Rows

15x180
12x205
8x225
8x180

Wide-Grip Pull Downs

15x150
10x190 (oh man, that's pathetic)
6x230 (even more pathetic)
6x190
10x150 (a real disappointment)

Hammer Strength Row

15x30kg/side
12x40kg/side
10x50kg/side

Hammer Strength High Row

15x40kg/side
12x50kg/side
8x60kg/side
10x40kg/side

Hyperextensions:

12x3 with a 45 lb plate

Shoulders

Smith Machine Shoulder Press

12x90 lbs
5x180 lbs
3x180 lbs
6x125 lbs
10x90 lbs

Machine Shoulder Press

15x100 lbs
12x150 lbs
6x200 lbs
10x100 lbs

Side delt dumbbell raises

3x12x35 lbs

It was at this point, my better half was crashing due to low blood sugar - so we wrapped up a little early. Will just have to nail the rest of the shoulder workout at a later date.

Islandtroll

10-14-2007, 11:31 AM

and a little bit of Nine Inch Nails to push me through the shoulder presses...

Nice workout Dave! The above quote put a smile on my face :)

ScubaDave

10-14-2007, 04:26 PM

It is good to know some couples having "activities together", am I jealous? Definitely YES, LOL.
"along with a good dose of irreverent fun has made our life together generally a blast", well said my friend! You're a good man!

Thanks Kaz - well, I figure both my wife and I are pretty fortunate that we love to do a lot of the same things, and do them together. Plus - I follow directions well :D

Nice workout Dave! The above quote put a smile on my face :)

Thanks man!

ScubaDave

10-14-2007, 04:46 PM

Hello all - Monday morning here - the relative sleep deprivation of the last couple of weeks is really getting annoying and definitely having its impact on my workouts. Insomnia is an insidious creature that gnaws away at your mental strength. I woke up this morning and although I felt awake, I certainly felt low-energy. All the self-convincing in the world was having difficult getting through my head. But - I figured - just get to the gym...most often I'm able to find a headspace that helps me push through these little flat points. Unfortunately, today, that didn't happen. Generally a very weak workout, particularly when it came to legs. Low motivation, low energy, and I could have really used someone to push me along today.

Music today: Puddle of Mudd, Yes (Yessongs) Then my ipod battery ran out...looks like I wasn't the only one feeling the Monday blahs! :)

Triceps:

Superset - Tricep Push Downs, Overhead Rope Extensions, One-Arm Pull Downs

Tricep Push Down

15x90 lbs
12x110 lbs
10x130 lbs

Overhead Rope Extensions

15x60 lbs
12x70 lbs
10x80 lbs

One-Arm Pull Downs

15x40
15x40
12x40

Superset - Skull Crushers, Close Grip Bench Press

[list=]
3x80 lbs x 12, 10, 8 of each

Superset - Dumbbell Overhead Extension, Pull-Downs

Dumbbell Overhead Extension

10x70 lbs
8x70 lbs
6x70 lbs

Cable Pull-Downs

15x70 lbs
12x70 lbs
10x70 lbs

Superset - Machine Tricep Extensions, Cable Kick-backs

Machine Tricep Extensions

15x50
15x50
12x75

Dips

3 x 20lbs x 3 sets

On to legs...

Squats:

10x225 lbs
4x315
3x315 (This was totally discouraging)

At this point, I realized that I did not have the mental strength to really push my legs like I needed to. Time to improvise...something a little less taxing on the CNS, but still able to give the legs a good thump. Okay - it's time for the One-Legged Workout!! Yippee....

Leg Press:

20x70 lbs
10x130 lbs x 5 sets

Leg Extensions (one leg at a time):

12x50 no rest
12x70 no rest
12x90 rest & repeat above

Seated Ham Curls (one leg at a time):

12x50 no rest
12x70 rest and repeat

Standing Calf Raises:

10x60 kgs
10x50 kgs
10x50 kgs

After completing my workout I went to go get cleaned up, and someone was smoking in the bathroom stalls. Now, in a country where 75% of the men between ages of 25-55 smoke, some encounters with smoking are to be expected - but I really hate when some ass feels he has to smoke in the locker room. Anyway - I've got catch up on some of your journals, and my apologies to those for which I'm behind. I plan on doing some reading this morning.

Take care all!

Dave

hbk442000

10-14-2007, 07:59 PM

http://www.buffleheadprod.com/image/Mantas%20-%20DSC_0048.jpg

Awesome photo. The quality is amazing.

hbk442000

10-14-2007, 08:01 PM

http://www.buffleheadprod.com/image/Sweetlips%20and%20table%20coral.jpg

Dave

This one is cool as well.

jocularric

10-14-2007, 08:49 PM

ScubaDave

10-14-2007, 09:31 PM

Damn! I was a whiney bastard this morning...apologies...

http://www.wolverine-systems.com/image_manager/attributes/image/image_1/30703924_7209376_thumbnail.jpg

jocularric

10-14-2007, 10:28 PM

LOL :D No worries. At times it's good to vent.

Hibiscus09

10-15-2007, 04:03 AM

Damn! I was a whiney bastard this morning...apologies...

http://www.wolverine-systems.com/image_manager/attributes/image/image_1/30703924_7209376_thumbnail.jpg

:D

You weren't too awfully bad. ;) I'm glad you made it through the workout. Although I don't mind smokers too much in certain places, I don't care for them sitting right next to me too much in a restaurant. I don't think I'd care for someone smoking in the locker room either. :eek:

Happy, happy Monday Dave! :)

Tifflex

10-15-2007, 06:15 AM

Happy Monday Dave! I hope things were better for you.

hbk442000

10-15-2007, 06:30 AM

Happy Morning bro. :D

Blacksmith

10-15-2007, 07:09 AM

Hi Dave.
Looks like a great workout to me.
I'd be tired by the time I got to legs after doing supersets.
Squats aren't going to let you just use the quads.
They want the whole body fresh.

I can't believe you have guys smoking in the locker room.
That is crazy.
Although I once had a tenant (when I was a landlord) that
smoked with an oxygen bottle strapped to his face.

Some folks just can't wait to leave the planet. lol.

ArchAngel'73

10-15-2007, 12:26 PM

Love this place! Great place, great workouts, great pics!:)
Like your music choices too! What's your favorite NIN song?

hbk442000

10-15-2007, 01:20 PM

When I was a fireman. I picked up a guy who suffered from COPD, was having chest pains...later turned into a code, but prior insisted on lighting up as he went to the hospital.

It blew me away. no pun. lmao.

ChocoChick

10-15-2007, 01:42 PM

Dave, what brought you to Korea? Do you work?

Insomnia is awful. Have you tried ZMA?

Seosaid

10-15-2007, 04:41 PM

Insomnia is awful. Have you tried ZMA?

Bump to this Dave.. I couldn't live ...errr sleep ;) without it!

ScubaDave

10-15-2007, 05:12 PM

Rick - Thanks man!!

Diane - Thanks - yeah, it's a bit of a drag when people smoke in the locker room. But, trying to stop it is a bit like jousting windmills.

Tiffany - Thanks! - It's Tuesday now, and things are much, much better!!

Abe - Thanks buddy - and your story about smoking in the ambulance - jeez....

Eric - Doh!! Smoking with oxygen - damn I'd cross my fingers everytime the lighter got picked up.

Brian - Thanks a ton man - hmmmm, favorite NIN song? Well, I'm a late convert...Closer's always good, but The Warning off the last album if pretty relevant right now.

Elise - Unfortunately, yes - I work. I'm not doing what I love, but it pays the bills, and allows my wife and I an opportunity to see parts of the world we wouldn't generally see. We've been in Asia now about 9 years - first Thailand, then Indonesia, Philippines, and now Korea. I run a distribution company here in Korea - before that I spent 16 years with a container shipping company.

I'll give the ZMA a whirl. I have a bottle of it in the cupboard. I'll try it out tonight. Thanks for the recommendation.

Josie - Thanks - I'll give this a try tonight.

My apologies if I missed anyone - thanks all for reading my journal.

Now...onto today's workout....

ScubaDave

10-15-2007, 05:18 PM

It's a bit funny. We've made this lifestyle choice - we're in it for the long haul - yet we continue to measure our progress and performance largely on the basis of our last workout, set, or rep. I suppose it's the way we're wired - a contextual reference that spans too much time is just simply too difficult to evaluate, so we put things into little boxes: where did I start, what did I do yesterday, how am I doing today? Fortunately for me, yesterday sucked, so there was only one way to go!! My chest still is a weak point, I think largely due to faulty right shoulder that whines more than I do under heavy weight. Nevertheless, we'll see if I can't put the wind to my back and make a little forward progress.

Today was chest and biceps. Music for today: A bit eclectic - Basehead, Arcade Fire, Nickelback, and some Foreigner thrown in (Not sure where that one came from, was never a Foreigner fan).

Warm-up
Stretching

Incline Smith Machine Bench Press:

15x110 lbs
12x200
5x250
6x200

Flat Smith Machine Bench Press:

15x110 lbs
6x200
8x200
8x180

Hammer Strength Plate Loaded Decline Press:

15x180
6x230
5x230
10x180

Low Angle Cable Cross-Overs

15x40
12x50
10x60
10x40

Flat Dumbbell Flyes

12x45
7x50
7x50
10x60

Pec Dec

15x100
12x150
10x200
10x150

Across bench dumbbell pullovers

10x70 lbs
8x70 lbs
7x70 lbs (not great, but I really didn't want to drop the weight on my face or sternum)

Biceps:

Barbell Curls:

10x110 lbs
7x110
6x110

Standing Dumbbell Preacher Curls:

10x50 lbs
6x55 lbs
5x55 lbs

Concentration Curls:

12x30 lbs
6x40 lbs
6x40 lbs

21s

45 lbs
50 lbs
55 lbs

Cable Reverse Curls

15x60 lbs
12x70 lbs
10x80 lbs
10x60 lbs

Standing Pulley Cable Curls

15x40
12x50
10x60

One-arm Machine Curls (just to kill whatever was left)

Light weight to failure

Finished off with some ab work which I try and do every workout, along with a big giant ab cramp. I really hate ab cramps. The make you look so ridiculous. Whenever it happens I feel completely spastic. It's pretty hilarious really.

A buddy here in Seoul, Noh Woo Hyun will be competing in Jeju Korea later this month at the IFBB World Championships. Hopefully will be able to get down to the venue and cheer him on - it's an hour flight from Seoul. The contest is Oct 26-29 so check the results, and look for his name. Later all!!

Dave

hbk442000

10-15-2007, 08:17 PM

Dave that's a pretty nice workout. WTG!!

ChocoChick

10-16-2007, 03:47 AM

MacGyverDel

10-16-2007, 07:31 AM

http://i188.photobucket.com/albums/z291/macgyverdel/buck.gif Don't forget your water. ;)

:p Have a great evening ... I think it's evening there.http://i188.photobucket.com/albums/z291/macgyverdel/confused-1.gif You know what I mean. :D

Blacksmith

10-16-2007, 08:38 AM

Looks like a great workout to me.
I personally stay away from machines for chest.
I think you will make better gains with dumbell/barbell inclines
and flat presses even if the weight is lighter for a while.

If your shoulder can stand it I would throw in a few sets
here and there.

BTW throwing in zottman's today on biceps!

ScubaDave

10-16-2007, 08:54 AM

Agreed.

That said - wow, that was a killer workout! :eek:
Do you always do that much chest work in one workout?

Thanks CC - yep, pretty much

http://i188.photobucket.com/albums/z291/macgyverdel/buck.gif Don't forget your water. ;)

:p Have a great evening ... I think it's evening there.http://i188.photobucket.com/albums/z291/macgyverdel/confused-1.gif You know what I mean. :D

Nice pic!! LOL - Thanks man

Looks like a great workout to me.
I personally stay away from machines for chest.
I think you will make better gains with dumbell/barbell inclines
and flat presses even if the weight is lighter for a while.

If your shoulder can stand it I would throw in a few sets
here and there.

Eric - I prefer dumbbell and barbell inclines frankly. I couldn't agree with you more. Unfortunately, I threw my back out the other week rolling back with dumbbells - so I've been shying away until the last twinges are gone. The barbell inclines are right out with out a spotter. Our incline benches are built with the rack quite far back behind - Due to my shoulder issues, I can't unrack the weight unless I go with a weight that's frankly too light to do any good. I completely hear what you're saying. Unfortunately for me right now, it's a matter of practicality. I'll probably be back on dumbbells next week. Thanks for your comments man. Good luck with the Zottmans!!

Hibiscus09

10-16-2007, 11:38 AM

Nice workout, Dave! I get those ab cramps occasionally also and it looks like an alien is trying to escape. :eek: I hate the things!

I hope you're having a great day!

Blacksmith

10-16-2007, 02:13 PM

Good luck with the Zottmans!!

Loved em bro!!
Permanent addition to biceps.
Thanks!

Seosaid

10-16-2007, 04:48 PM

WOOOO! quite the workout there!

How long did it take you????

ScubaDave

10-16-2007, 05:26 PM

Nice workout, Dave! I get those ab cramps occasionally also and it looks like an alien is trying to escape. :eek: I hate the things!

I hope you're having a great day!

I am having a great day Diane - thanks!! Had a vicious experience with Korean negotiating tactics last night that left me a bit exhausted, but like a buddy told me, there's no weight greater than that you lift in the gym.

Loved em bro!!
Permanent addition to biceps.
Thanks!

Glad you like 'em Eric. They can be a killer...

WOOOO! quite the workout there!

How long did it take you????

Josie - it was a little less than two hours. My usual workout is two hours...a little less on bicep/chest day, a little longer on tricep/leg day. I try and keep it moving fairly quickly, but I'll generally take a few minutes (3-5) between bodyparts. Between now and Christmas I'm really hoping to settle into a routine. I've got only a few travel days left in the next three months, so if I can settle into a nice 4-5 day per week routine, I'll be happy. My trainer from the Philippines is still helping me remotely fine-tune my workouts which is a big help. He's the guy on the left in this picture: http://www.willisms.com/archives/2005/12/wednesday_capti_33.html

Today however, is a rest day!!

Hibiscus09

10-16-2007, 05:28 PM

Whoa -- your trainer looks great!! :)

hbk442000

10-16-2007, 05:58 PM

Wow your trainer looks awesome.

Hope your having a great rest day.

Samraiwise

10-16-2007, 07:53 PM

It's a bit funny. We've made this lifestyle choice - we're in it for the long haul - yet we continue to measure our progress and performance largely on the basis of our last workout, set, or rep..... Well said m'friend. I suppose that's why we always visit friends', to remind ourselves that there's more to it than making progress however it's important part of our lives, and to look at things from other perspectives. Like I did here today. http://www.angelfire.com/nb/kazuo/img/sm_respect.gif

ScubaDave

10-17-2007, 01:44 AM

Kaz - thanks for the comments!!

Abe - Rest day is going awfully nice...

Diane - I'll tell Mike you said so.

(Now for some personal history and how I started on this gym kick, it is rest day anyway).

My former trainer is a good friend, and he taught me a lot. Before I'd always been terribly intimidated by bodybuilders. Although I'd spent some time in the gym in my early 30s it was generally pretty lame. Just getting over my self-consciousness to walk through door was an achievement. I made some progress but had no clue what I was doing. I had laid off for several years though, and was in lousy condition.

It came to a turning point when my wife and I were on a holiday diving in Palau - around my 39th birthday. On that holiday, I wrote down 10 things that I wanted to accomplish or change about my life. Number 1 on the list was hire a trainer, and change my conditioning. I wanted to be in the best shape of my life when I turned 40. At the time I was 175#, probably about 18-20% bodyfat (and of course, still 6'0").

We returned to Manila - I went to our gym and inquired about trainers. They gave me one name, but he couldn't meet me 3 days/week at 6:00 a.m. He already had a client, but he said he had a friend - Mike that could probably help me out. I called Mike, and we made an appointment to meet at the gym. I show up, and here's the guy - maybe 5'3", and about 165 lbs. Talk about intimidated...geez - he's shorter than me by 3/4 of a foot, and only 10 lbs lighter? Turns out the guy was Mr. Philippines at that time. Now I'm really feeling small - but that was about to change.

Working with a trainer, and this particular trainer was one of the best decisions I ever made. Over two years he taught me more than just exercise techniques and diet. He forced me to accept intensity into my workouts. He stressed my CNS to a point where it had no choice but to adapt. Our workouts were rarely less than two hours. He never rushed through a workout, but never allowed me to rest easy. It was strange to think that at age 39, I was learning so much about how much one could improve and achieve. We don't anticipate those big "life lessons" playing into our strategy to "just get into shape." But, if we stick with it, they really do.

I met my goal. At age 40, I could honestly say I was in the best shape of my life. Mike and I worked together for another year, and continued to make improvements. He and his wife are expecting their first child in a matter of days. After I moved to Korea, he took a job as the head coach of the Oman Nat'l Bodybuilding Team. That term ended, and he's now back in Manila. He's currently looking for work, so...if anyone out there has a need for a PT and the ability to provide them with immigration papers email me!!

We never know where the people that will change our lives will come from. But we all generally have something to learn from someone else - we just have to be open to it. In this way - this little adventure of getting in shape has changed my life considerably - changed how I take care of myself, changed my priorities, changed my ability to be patient and tackle change, and given me a new circle of friends that years ago I would have shied away from.

Anyway - enough of this little soliloquy. I gotta get ready for tomorrow's workout!

ArchAngel'73

10-17-2007, 09:09 AM

Great history and thanks for providing that story. I think we should all have that special someone who helped us learn about exercise, diet, and intensity.
I can identify with that history very much.
I'm glad he took the time to help you out Dave, it helped bring you on here! Maybe one day you can get the same opportunity to teach a new comer all the tricks of the trade (if you haven't already).
You've been having some wicked sessions in the gym, keep it up bro!:)
BTW, I like your sig.

ScubaDave

10-17-2007, 05:05 PM

Today was a fairly decent day in the gym. Energy level was good, and although it took me a while to get my head in the game, by the time I got to my shoulder workout I was pretty much in it. Shoulders were hit hard, and that felt really good. I'm feeling like I'm getting back in my groove after vacation and our 2008 budget cycle which is nice. I've got 3 months now with little travel, so I should be able to really buckle down and push forward.

Music for today: Smashing Pumpkins and Toad the Wet Sprocket.

Pull-ups

Bodyweight x 15
Bodyweight + 25 lbs x 12
Bodyweight + 25 lbs x 10

Barbell Rows

20 x 135 lbs
15 x 215 lbs
10 x 325 lbs
10 x 135 lbs

Deadlifts
My objective with deadlifts is to break 550 by the end of November. I've lifted over 500 several times. However, I'm still building back up after my vacation, and at 495 I felt my form start to falter. There's no rush, and I don't want to mess with form on deadlifts. I should have done another set at 415, but I was disappointed at 495, and cut out.

12 x 325 lbs
12 x 415 lbs
4 x 495 lbs

One-arm Rows

3 x 12 x 110 lbs

Close-Grip Lat Pull-downs

12 x 140 lbs
8 x 180 lbs (oh man, I was cashed out by this time)
8 x 180 lbs (that is so sad)
To Failure x 140 lbs

When I couldn't do anymore, I did a modified shrug while on the machine, straight arms, squeezing scapulae together and holding - 8 times.

Hammer Strength Pull Downs

15 x 35 kg per side
10 x 45 kg per side
12 x 35 kg per side
To failure x 30 kg per side

Shoulders

Side Delt Laterals

8 x 20 lbs, 8 x 25 lbs, 8 x 30 lbs
8 x 30 lbs, 8 x 25 lbs, 8 x 20 lbs
8 x 20 lbs, 8 x 25 lbs, 8 x 30 lbs
8 x 30 lbs, 8 x 25 lbs, 8 x 20 lbs

Front Delt Raises

8 x 20 lbs, 8 x 25 lbs, 8 x 30 lbs
8 x 30 lbs, 8 x 25 lbs, 8 x 20 lbs

Between sets I did as many one-arm side raises as I could with a 40 lb dumbbell

Superset - Cable Upright Rows, Barbell Front Raises
Cable Upright Rows

3 x 12 x 70 lbs

Barbell Front Raises

3 x 45 lbs x to failure

Rear Delt Machine

25 x 30 lbs (warm-up)
15 x 60 lbs
12 x 80 lbs
10 x 100 lbs
10 x 60 lbs

Plate Loaded Shoulder Press

12 x 50 lbs
10 x 70 lbs
10 x 90 lbs

Dual Axis Shoulder Press

I got about 5 in at 50 lbs before my shoulders just completely gave up

Plate Loaded Standing Shrugs

12 x 270 lbs
10 x 360 lbs
8 x 360 lbs

Blacksmith

10-17-2007, 05:36 PM

I met my goal. At age 40, I could honestly say I was in the best shape of my life.
In this way - this little adventure of getting in shape has changed my life considerably - changed how I take care of myself, changed my priorities, changed my ability to be patient and tackle change, and given me a new circle of friends that years ago I would have shied away from.

It re-affirms how one can translate the disciplines developed through bodybuilding into every facet of life.
Change your body ..Change your mind.

Hell of a job on the workout especially deads and rows.
Holy crap!!

ScubaDave

10-18-2007, 05:14 PM

It's Friday, it's Friday...and my energy was for crap today :) Not sure what was going on there, but anyway...it is what it is. Today was one of those days where a workout partner would have been really helpful. I needed someone to tell me to get my ass in gear. Failure was to easy this morning, and that's not a good thing. Anyway - it certainly wasn't a bad workout, and this is my second leg workout of the week...so...I'm not going to get all that upset with myself. And I did get to yell at a trainer to put his damn weights away today. That's always fun. It really pisses me off when these prima donnas don't put their weights away.

Onto the workout...music for today: Snow Patrol and Evanescence (yeah - I know - Goth Chick...but good workout music for me.)

Warm-up
Stretching

Triceps:

Superset - one-arm pull-downs and close grip bench press

One-Arm Pull-Downs

20x40 lbs
15x50 lbs
12x60 lbs

Close Grip Bench Press

12x135 lbs
12x135 lbs
8x135 lbs

Pulley Overhead Tricep Extensions

15x60
12x70
10x80

Incline bench Barbell Tricep Extensions

12x70 lbs x 3

Tricep Pushdowns

15x100 lbs
12x120 lbs
10x140 lbs
10x100 lbs

Dumbell Tricep Extensions

12x30 lbs x 3

Machine Tricep Extensions

A bunch to failure at some unknown weight

Legs

Squats (All right...if anyone has seen where my squat strength as gone, will you please let me know.) My objective was to squat over 400 by end-November. At this rate...I'm going to be lucky to get back up to 365 for reps.

12x225
5x315
4x315
5x315 (this was really a pretty damn sad performance)

Leg Press

20x540 lbs
15x720 lbs
12x810 lbs
6x950 lbs (doh...I can do better than this)
15x540 lbs

Barbell Alternating Lunges (AKA da Puke Makers)

8 x 115 lbs x 3

Leg Extensions

15 x 230 lbs
12 x 250 lbs
12 x 270 lbs
10 x 290 lbs
single leg extensions at 50 lbs until failure

Seated Ham Curls

15 x 130 lbs
12 x 150 lbs
12 x 170 lbs
10 x 190 lbs

Had to finish up...time to go to work...so calves will have to wait until tomorrow...

Blacksmith

10-18-2007, 07:19 PM

Hey Dave,
Great work today.
I mean tomorrow. :D

Triceps before legs and after deads the day before, is almost ......
ok that's a little insane. :)

I'm still really impressed with your deadlifts.
I'm sure that took its toll on legs.

We are now the same weight.
So I have no excuse not being able to deadlift like you.
You have given me something to shoot for brother. :)

hbk442000

10-18-2007, 07:36 PM

Dave great workout.
Dont' be so hard on yourself you really had a great week of leg WO's. :D

ChocoChick

10-18-2007, 07:52 PM

Triceps before legs and after deads the day before, is almost ......
ok that's a little insane. :)

Agreed. Do you think this is hurting your squat strength?

I have a question for you on Zottman curls... Do you follow the wrist form mentioned here: http://www.abcbodybuilding.com/exercise3/zottmancurls.htm? Or do you just focus on rotating your hand so that you are essentially doing a reverse curl on the descent?

hbk442000

10-18-2007, 08:00 PM

ChocoChick

10-18-2007, 08:05 PM

I thought it was a reverse curl on the descent. That's how I've done them..but I'm no expert.

AC

Yeah, it is... I've always seen them described as regular curl on the way up, rotate, reverse curl on the way down. But the link I posted also talks about keeping the wrist flexed back, to take the forearm out of the movement competely on the way up. I am wondering if Dave (or anyone, for that matter) does them this way.

hbk442000

10-18-2007, 08:07 PM

Hmm will leave it up to the other folks :D

ScubaDave

10-18-2007, 09:15 PM

Agreed. Do you think this is hurting your squat strength?

I have a question for you on Zottman curls... Do you follow the wrist form mentioned here: http://www.abcbodybuilding.com/exercise3/zottmancurls.htm? Or do you just focus on rotating your hand so that you are essentially doing a reverse curl on the descent?

CC: I do not do the wrist form that is mentioned in that article. I just a reverse curl on the descent or...sometimes I will only rotate my hand 90 degrees on the descent, and lower as like a hammer curl.

I'll give some thought to the point you raise regarding squat strength. The reasoning is sound, clearly. I've usually done legs the day after back, so I can't say necessarily that it is due some new change in routine. I'm going to get a couple more leg workouts under my belt to see what happens. I think I'm still on a recovery from holiday. I had missed a leg workout before my vacation, which means I went over 3 weeks without a leg workout. It's also Friday, it's been a tough week at work, and mentally I'm pretty fried. There are a lot of variables to play with.

Your advice is clearly sound though, and after two more leg workouts I don't see improvement, I'll mix it up.

Thanks for thinking of me!! :D

Getsum

10-19-2007, 07:50 AM

Awesome leg workouts man and really cool history. Thanks for posting it.

Hibiscus09

10-19-2007, 07:53 AM

Today was one of those days where a workout partner would have been really helpful. I needed someone to tell me to get my ass in gear.

I can so relate. Maybe we should invest in long distance walkie talkies and yell at each other while working out. :D

I haven't tried zottmans lately because my forearm has been giving me such heck. I suppose I shouldn't assume they will both it and just give them a try again. I really like the exercise.

Nice job on the workout, Dave!

I hope you and yours have a super weekend!

Tifflex

10-19-2007, 08:04 AM

Excellent workout Dave!

Bob45

10-19-2007, 09:28 AM

I looked at your 3 years progress pics. You've been very dedicated! You look great!

Blacksmith

10-19-2007, 09:12 PM

Hey man,
Have a great weekend!

Samraiwise

10-19-2007, 09:47 PM

Hi ScubaD, my friend!! http://www.angelfire.com/nb/kazuo/img/sm_victory.gif

It's Friday, it's Friday...and my energy was for crap today :) Not sure what was going on there, but anyway...it is what it is. Today was one of those days where a workout partner would have been really helpful. I needed someone to tell me to get my ass in gear. Failure was to easy this morning, and that's not a good thing. Anyway - it certainly wasn't a bad workout, and this is my second leg workout of the week...so...I'm not going to get all that upset with myself. And I did get to yell at a trainer to put his damn weights away today. That's always fun. It really pisses me off when these prima donnas don't put their weights away.
What were you doing on Friday!? I had a fun last night!! http://www.angelfire.com/nb/kazuo/img/sm_drink_no.gif
Hmm....I don't have a partner which is sad but also don't have "these prima donnas" which is good. Ah-ha!!

*ahem* Sorry...

Whoa~!! As always your workout is monstrous in every way, to me. http://www.angelfire.com/nb/kazuo/img/sm_whoa.gif
Great workout!! BTW, thanks for the round!! Have a nice weekend!!

ScubaDave

10-19-2007, 09:56 PM

Awesome leg workouts man and really cool history. Thanks for posting it.

Thanks Getsum - it's been a fun three years...I plan on there being a helluva lot more!!

I can so relate. Maybe we should invest in long distance walkie talkies and yell at each other while working out. :D

I haven't tried zottmans lately because my forearm has been giving me such heck. I suppose I shouldn't assume they will both it and just give them a try again. I really like the exercise.

Nice job on the workout, Dave!

I hope you and yours have a super weekend!

Thanks Diane - the World Cup Rugby Final is on tonight between South Africa and England. We're hooking up with a bunch of friends from the British Embassy at a local pub...at 3 a.m. It's going to be a long morning...I might have to introduce the Brits to that morning after favorite...red beer...

Excellent workout Dave!

Thanks Tiffany!!!

I looked at your 3 years progress pics. You've been very dedicated! You look great!

Bob - thanks very much. The hardest part of the dedication has actually been in the kitchen...

Hey man,
Have a great weekend!

Thanks Eric - you too...

Hi ScubaD, my friend!! http://www.angelfire.com/nb/kazuo/img/sm_victory.gif

What were you doing on Friday!? I had a fun last night!! http://www.angelfire.com/nb/kazuo/img/sm_drink_no.gif
Hmm....I don't have a partner which is sad but also don't have "these prima donnas" which is good. Ah-ha!!

*ahem* Sorry...

Whoa~!! As always your workout is monstrous in every way, to me. http://www.angelfire.com/nb/kazuo/img/sm_whoa.gif
Great workout!! BTW, thanks for the round!! Have a nice weekend!!

Thanks Kaz!! My wife and I went out to a pub last night that is located in the basement of the British Embassy - met up with some great friends, and drank too much. It was a good time!! I'm going to stop drinking here in a few weeks time, so I have to get these nights out in now!

Take care all, and thanks for your comments - have a great weekend.

jocularric

10-20-2007, 04:10 AM

I enjoyed your story Dave. Thanks for posting it. Have a great weekend.

ChocoChick

10-20-2007, 04:15 AM

CC: I do not do the wrist form that is mentioned in that article. I just a reverse curl on the descent or...sometimes I will only rotate my hand 90 degrees on the descent, and lower as like a hammer curl.

Davie, I did them yesterday and didn't do the wrist thingie. I seemed to feel them in my shoulder blade area, too. Am I deformed or what? :confused:

ScubaDave

10-20-2007, 06:49 AM

Davie, I did them yesterday and didn't do the wrist thingie. I seemed to feel them in my shoulder blade area, too. Am I deformed or what? :confused:

Well first Countess Chocula - from what I've seen - you are definitely NOT deformed!!

In terms of your shoulder blades - could just be your shoulders kicking in to support your whole arm musculature as you lower the weight. However...not being an exercise physiologist - I'm the wrong guy to ask. Interesting though. I'll try them on Monday and see if I feel it there as well.

hbk442000

10-20-2007, 08:25 PM

Well first Countess Chocula - from what I've seen - you are definitely NOT deformed!!

In terms of your shoulder blades - could just be your shoulders kicking in to support your whole arm musculature as you lower the weight. However...not being an exercise physiologist - I'm the wrong guy to ask. Interesting though. I'll try them on Monday and see if I feel it there as well.

Davie, I did them yesterday and didn't do the wrist thingie. I seemed to feel them in my shoulder blade area, too. Am I deformed or what? :confused:

I would have to speculate that you are using your shoulder more then your bicep/forearm. I would be careful on placing any extra tension onto your shoulders...this could create bad form and might lead to injury.

ChocoChick

10-21-2007, 05:59 AM

Well first Countess Chocula - from what I've seen - you are definitely NOT deformed!!

In terms of your shoulder blades - could just be your shoulders kicking in to support your whole arm musculature as you lower the weight. However...not being an exercise physiologist - I'm the wrong guy to ask. Interesting though. I'll try them on Monday and see if I feel it there as well.

I figured it out last night. I think I was unconsciously tensing my shoulders. I will be aware of that next time and make sure I don't.

My arms were a mass of veins after that workout. Scary stuff! :eek:

hbk442000

10-21-2007, 05:15 PM

Sup Dave...just stopping by to say hello. :D

ScubaDave

10-21-2007, 06:00 PM

Call it the Monday blahs or whatever, but I really didn't feel like being in the gym this morning. I wanted to feel like I had BEEN to the gym. Had a great weekend here - the weather has been fantastic - cool (in the low 60s), clear and sunny. Fall is upon us, that's a great thing.

Today was Chest and Biceps - the music for the day...The Calling (until I just couldn't stand it anymore...just a little too top-40 for me), a little bit of Fine Young Cannibals (until the 80s sound made my spine want to crumble), and then finally Jet (a little Aussie rock and roll to get the blood moving).

For my presses, I decided to go back to dumbbells today. About six weeks ago, I seriously wrenched my back trying to get dumbbells into place on the incline bench. I've simply been too timid to try and get back up on that horse. Spotting is not something that happens regularly in my gym, and if you ask someone to spot, they run the risk of hurting you more than helping you - they just don't know what to do. So...you're on your own buckwheat...

Flat Bench Dumbbell Press

15x60 lbs
12x80
8x100
10x60

Incline Bench Dumbbell Press

12 x 60 lbs
10 x 80 lbs
I tried 100 lbs, got 'em to my shoulders, but transitioning from horizontal movement to vertical movement was not going to happen. No measure of straining, grunting, waving my legs wildly, or swearing could get those weights off my shoulders...what a bummer. So, I opted for a machine.

Hammer Strength Incline Press

12 x 60 per side
10 x 80 per side
8 x 80 per side
8 x 50 per side

Hammer Strength Plate Loaded Decline Press

15 x 180 lbs
10 x 230 lbs
5 x 270 lbs

Low Angle Cable Cross-overs

15 x 40 lbs
12 x 50
10 x 60
10 x 40

Incline Bench Dumbbell Flyes

12 x 40 lbs
10 x 50
8 x 50

Pec Dec

10 x 60 kg x 3

Biceps

Barbell Curls

6 x 110 lbs
5 x 110
6 x 110

Barbell Preacher Curls

3 x 8 x 80 lbs

Incline Dumbbell Curls

3 x 10 x 30 lbs

Zottman Curls

10 x 25 lbs
8 x 20 lbs
8 x 20 lbs

Cable Concentration Curls

3 x 12 x 20 lbs

Machine Bicep Curls

3 x 12 x 60 lbs

ChocoChick

10-21-2007, 06:41 PM

For my presses, I decided to go back to dumbbells today. About six weeks ago, I seriously wrenched my back trying to get dumbbells into place on the incline bench. I've simply been too timid to try and get back up on that horse. Spotting is not something that happens regularly in my gym, and if you ask someone to spot, they run the risk of hurting you more than helping you - they just don't know what to do. So...you're on your own buckwheat...

My gym is like this, too. The one time I asked someone for a spot, I had to give him instructions about what to do and what not to do... and then I still wasn't too sure he'd do it!

They have these thingies (no, that's not what they are called ;) ) that you can attach to the posts of a regular bench station that allow you to set the DBs in place so that you don't have to lift them into position. Hopefully, someone else will know the actual name or maybe it will come to me.

Edit: Found them: http://www.prowriststraps.com/power_hooks_dumbbell_power_hook Don't know how easy it would be for you to get these where you are. Maybe someone in the US can send them to you?

ScubaDave

10-21-2007, 06:54 PM

Thanks a ton!! I'll send Alan at ATP and ask him about these. Alan's the owner over there, and a great guy. Incredibly responsive to customer service. I've ordered stuff from them before.

Actually getting stuff is not too bad. I've got a mail forwarding service that I subscribe to - I just have stuff sent to that address, and it gets shipped onto me in Korea. Works great.

BTW - on the Zottman's - I agree with Abe. You have to focus on relaxing your traps, it's really easy to "shrug" during these curls - particularly if the weight is the least bit heavy. For me - these curls are ALL about form. Light weight works really, really well.

jocularric

10-21-2007, 08:21 PM

Blacksmith

10-21-2007, 08:44 PM

Nice work Dave,
100 lb db inclines are something
I need to have handed to me if I was going to try that.
I have chest tomorrow (today:D) so
we'll see how much I can press.
I'm guessing 80ish as well.

Islandtroll

10-21-2007, 10:11 PM

You already did mondays workout! Time zone crazyness! It is 7:10PM Sunday here :D

Oh and I bet you end up feeling like you have BEEN in the gym after that!

ScubaDave

10-21-2007, 10:19 PM

Nice workout Dave. A lot of iron flying. You've said you spend around two hours in the gym. What do you do to keep your energy and drive up to the end? Do you use or take any pre-workout shakes or supplements? Or drink a shake during your workout.

The magic of peanut butter and oatmeal (pre-workout), plus some BCAAs. Then it's all down to intestinal fortitude.

Nice work Dave,
100 lb db inclines are something
I need to have handed to me if I was going to try that.
I have chest tomorrow (today:D) so
we'll see how much I can press.
I'm guessing 80ish as well.

Good luck man!! Yeah - would have been nice to have someone helping lift those 100s up.

You already did mondays workout! Time zone crazyness! It is 7:10PM Sunday here :D

Oh and I bet you end up feeling like you have BEEN in the gym after that!

It's a bitch flying back to Asia after being in Hawaii - you lose two days...definitely Time Zone Craziness!!

ArchAngel'73

10-21-2007, 10:43 PM

Tifflex

10-22-2007, 06:40 AM

Excellent workout Dave. I'm lucky that I've found some a couple of guys who are great spotters..when they're at the gym.

Your intestinal fortitude is a force to be reckoned!

Have a great day!

hbk442000

10-22-2007, 06:46 AM

Awesome workout. I to struggle with lifting heavy DB's while doing incline movements. I've kept the weight light and gone for higher reps. I just don't want to tweak the back or mess with the shoulder to much.

As for the spotter..I'm very cautious about using one. Although I've given some serious thought to using a Smith Machine for Squats and incline work. Anyone have any thoughts on Smith Machines??

Blacksmith

10-22-2007, 01:59 PM

Got the 90s up there today Dave,
but I needed help.
My right forearm has been week lately.
Not sure what it is but I can feel it
when my wrist is in a neutral position
lifting dbs like today or doing hammer curls. :(

ScubaDave

10-22-2007, 05:02 PM

Lots of volume there Dave! Don't know how you didn't run out of gas during that workout. :eek:
I can empathize with the spotters. Spotting is a fine art unto its own, I don't let people spot me. They usually end up lifting more or less then they should and its not worth the risk.
Thank goodness I swallowed my pride and stick with a Smith machine.
Hope you have a great night/day there.

Thanks man. I usually stick with the Smith machine frankly, but with Eric's prodding, I got back under the dumbbells. There's a couple of competitors in my gym that will hopefully be back in the gym in November. I can always rely upon those guys for good help. One will be competing next week at the World Championships - I'm going to count on him for some good diet help this winter in my trek towards 240#.

Excellent workout Dave. I'm lucky that I've found some a couple of guys who are great spotters..when they're at the gym.

Your intestinal fortitude is a force to be reckoned!

Have a great day!

Thanks Tiffany!! Sometimes the mind is up for the push, and sometimes it just isn't!!

Awesome workout. I to struggle with lifting heavy DB's while doing incline movements. I've kept the weight light and gone for higher reps. I just don't want to tweak the back or mess with the shoulder to much.

As for the spotter..I'm very cautious about using one. Although I've given some serious thought to using a Smith Machine for Squats and incline work. Anyone have any thoughts on Smith Machines??

I don't like the Smith Machine for squats. I do my squats in a cage, and keep them within my limitations. Spotting for squatting is truly an expert maneuver in my opinion. I just find that with the Smith machine there's less room for my knees to move how they would naturally. However, for incline work - I use it all the time. My shoulders don't allow me to put any weight (of significance) on the bar on an incline bench.

Got the 90s up there today Dave,
but I needed help.
My right forearm has been week lately.
Not sure what it is but I can feel it
when my wrist is in a neutral position
lifting dbs like today or doing hammer curls. :(

Good work on getting the 90s up there Eric. That's strange about the forearm. Do you also feel it when you do curls? In particular...barbell curls?

Dave

ScubaDave

10-22-2007, 05:07 PM

WOO HOO - what a nice change when you get some decent rest!! Today's back workout was really strong, and I was quite happy. The shoulders were okay, but they were still feeling yesterday's chest workout a little bit, so I didn't feel too bad about letting them off the hook. I killed the shoulders last week, and they're still smarting a bit. And, I went a little crazy on the back today - it felt so good - I kinda ran outta time...didn't realize how many sets I'd done.

There's a new boy-band that showed up in the gym today. That's my term for the youngsters that come to the gym in packs of 3 or more. They're usually led by an out-of-shape Alpha dog who thinks he knows everything. Fortunately, they last about two weeks, and then they're gone. Today's Boy-Band was a pack of 5.

Music for today: Offspring, Evanescence (for deadlifts), and Nine Inch Nails

Warm-up
Stretching

BACK

Pull-ups

Bodyweight x 15
Bodyweight + 25 lbs x 12
Bodyweight + 25 lbs x 10
Bodyweight + 25 lbs x 8

Barbell Rows

20 x 135 lbs
15 x 215 lbs
12 x 325 lbs
10 x 135 lbs

Deadlifts

10 x 415 lbs
8 x 465 lbs
3 x 515 lbs

T-Bar Rows

15 x 90 lbs
12 x 135 lbs
10 x 180 lbs

Hammer Strength Plate Loaded High Rows

20 x 180 lbs
12 x 270 lbs
8 x 360 lbs
20 x 90 lbs

Hammer Strength Plate Loaded Lat Pull Downs

12 x 180 lbs
10 x 230 lbs
8 x 230 lbs
20 x 90 lbs

Seated Cable Rows

12 x 140 lbs
10 x 200 lbs
6 x 260 lbs
10 x 140 lbs

Hyperextensions

3 x 12 holding 45 lb dumbbell

SHOULDERS

Smith Machine Shoulder Press

15 x 90 lbs
12 x 140 lbs
4 x 180 lbs (ooff ? that was weak)
10 x 90 lbs

Side Delt Laterals

10 x 40 lbs
10 x 45 lbs
10 x 40 lbs

One-Arm Laterals

3 x 10 x 45 lbs

Bent-over Rear Delt Raises

3 x 12 x 45 lbs

Pec-Dec Rear Delt Machine

12 x 35 lbs
10 x 42 lbs
12 x 35 lbs

Front Delt Raises

12 x 30 lbs x 3

Seosaid

10-22-2007, 06:40 PM

WOO HOO - what a nice change when you get some decent rest!!

LOL! Send some my way please!!! ;)

It is a very strong and very impressive workout indeed!!!

I'm in awe with your Pull-ups!!!

Samraiwise

10-23-2007, 12:22 AM

Tell me that you're not HUMAN!! Then I fogive you!?

My guess is....

http://www.angelfire.com/nb/kazuo/img/robot.gif OR http://www.angelfire.com/nb/kazuo/img/gorilla_scratching.gif

You love pain, don't you? DL 3 x 515 lbs was awesome and all those shoulder raises!! http://www.angelfire.com/nb/kazuo/img/sm_thumbup04.gif

ArchAngel'73

10-23-2007, 01:05 AM

Holy crap! Nice deads! Nice workout all around!
And why do I get a craving to do deads to NIN's "God is dead" all of a sudden?:D
Seriously, that would be one heck of a song to peak at with the 515!
When you've hit 240, you should greet all the "boy bands" with a growl and most muscular shot, they should last 2 minutes!:D

Hibiscus09

10-23-2007, 03:45 AM

Great workout, Dave! :)

LOL @ boy-bands. I wonder why they workout in packs at that age (around high school age at my gym)? We have a few bands at my gym also. :D

Happy Tuesday!

hbk442000

10-23-2007, 07:19 AM

Dave...your the man. Those Deads are insane. WTG. Great music selection as well.

Thanks for the info on the Smith Machine.

AC

Blacksmith

10-23-2007, 07:45 AM

Killer back workoutDave!!
Impressive rows and deads.
I'll be hitting back as well today.

The only time I get weakness in the arm is when I do
a hammer type movement.

Right now if I curl palms up no problem.
Palms facing each other (neutral grip)
I get stiffness and weakness in the forearm biceps joint.
Even with no weight just contracting the muscle.
Must be a ligament or tendon?

Tifflex

10-23-2007, 08:18 AM

What a great workout Dave! It's insane that you had enough left to work shoulders too:eek:. You're the man:)!

ScubaDave

10-23-2007, 04:38 PM

LOL! Send some my way please!!! ;)

It is a very strong and very impressive workout indeed!!!

I'm in awe with your Pull-ups!!!

Thanks Josie!! And to think I didn't do a bodyweight pull-up in my entire life until I turned 40... LOL

Tell me that you're not HUMAN!! Then I fogive you!?

My guess is....

You love pain, don't you? DL 3 x 515 lbs was awesome and all those shoulder raises!! http://www.angelfire.com/nb/kazuo/img/sm_thumbup04.gif

Kaz - you really are too kind...and I love the gorilla - that's kind of the way I felt yesterday!! Thank you my friend

Great workout, Dave! :)

LOL @ boy-bands. I wonder why they workout in packs at that age (around high school age at my gym)? We have a few bands at my gym also. :D

Happy Tuesday!

LOL - yeah Diane - they're hilarious...unfortunately they're also in their mid-30s. It's not so bad until they get in my way...either taking up too much space on the floor, or preening themselves in front of the mirror.

Dave...your the man. Those Deads are insane. WTG. Great music selection as well.

Thanks for the info on the Smith Machine.

AC

You bet Abe - and thanks!!

Killer back workoutDave!!
Impressive rows and deads.
I'll be hitting back as well today.

The only time I get weakness in the arm is when I do
a hammer type movement.

Right now if I curl palms up no problem.
Palms facing each other (neutral grip)
I get stiffness and weakness in the forearm biceps joint.
Even with no weight just contracting the muscle.
Must be a ligament or tendon?

Hmmmm - out of my range of expertise Eric.

What a great workout Dave! It's insane that you had enough left to work shoulders too:eek:. You're the man:)!

Thanks Tiffany!! That's really kind!

ScubaDave

10-23-2007, 04:53 PM

Hello - rest day here today, but lots to do at work, so gotta buckle down here quickly.

A tad bit sore from yesterday's workout...but oh well...that's life. In lieu of a workout log, you get a fish pic...

This was taken off the wreck of the Yamagiri Maru. This was a passenger/cargo ship that was being held in Truk Lagoon in Micronesia for repairs when she was sunk by US forces on February 17-18 in 1944 as part of Operation Hailstorm.

http://www.buffleheadprod.com/image/DSCN3549.jpg

All the best, and back to the gym tomorrow!!

Dave

ArchAngel'73

10-24-2007, 02:42 AM

Nice pic!
How do you get all the background info on the wrecks?

hbk442000

10-24-2007, 07:01 AM

http://www.buffleheadprod.com/image/DSCN3549.jpg

All the best, and back to the gym tomorrow!!

Dave

Wow cool pic...ok..I'm a novice..what exactly am I looking at other then nemo's cousin archie. :D lol

Blacksmith

10-24-2007, 01:24 PM

Hey bro,
Great photo.
Send me some fish for my Koi pond.:D

ScubaDave

10-24-2007, 04:52 PM

Wow cool pic...ok..I'm a novice..what exactly am I looking at other then nemo's cousin archie. :D lol

Abe - that's known as a magnificent anemone. When they open up, they look like giant carpets - I'll post a picture of one later today that's more open.

Nice pic!
How do you get all the background info on the wrecks?

Brian - in this case, I took my facts from a book titled "WWII Wrecks of the Truk Lagoon" by Dan Bailey. I was never much of a wreck fiend, but the history of Truk Lagoon is rather compelling - and quite saddening. Diving these wrecks is a sobering experience to say the least.

Hey bro,
Great photo.
Send me some fish for my Koi pond.:D

No way buddy!! These are my saltwater friends...they are either going to be on the reef...or on my plate...(well, at least tuna will be on my plate).

Dave

Seosaid

10-24-2007, 05:00 PM

Very interesting story about the wreck!

Have you 'visited" other sites like this one?

ScubaDave

10-24-2007, 05:08 PM

LEG day, Yee haw...actually had a good night's rest, plus coming off a day's rest, so the lifts were good. PB on the tricep push downs, tricep dips, and the squat strength was back where it needed to be for me to break the 400 lb barrier by the end of November. Today was a good day. I perhaps took a little too much time between sets on the legs...but I'm still pretty happy about today's workout.

Bodyweight is slowly climbing back towards 230 after the holiday. More forcefeeding is necessary however. Uggghhhh...

Music for today: Rush, Smashmouth

Warm-up
Stretching

Triceps:

Superset - Tricep Push Downs and One-Arm Pull Downs
Tricep Push Downs

20x70 lbs
15x100 lbs
12x120 lbs
7x140 lbs

One Arm Pull Downs

20x40 lbs
15x50 lbs
10x60 lbs

Superset - Overhead Dumbbell Extension, Reverse Grip Pull-Downs, Overhead Pulley Extensions
Overhead Dumbbell Extensions

2x12x75
1x10x75

Reverse Grip Pull-Downs

12x80 lbs x 3

Overhead Pulley Extensions

12x80 lbs x 3

Machine Tricep Extensions

15x60 lbs
12x80 lbs
5x100 lbs

Weighted Dips

12 x bodyweight + 45 lbs
12 x bodyweight + 55 lbs
9 x bodyweight + 55 lbs

LEGS

Squats

12x225
12x315
4x365
3x365

Cybex Seated Squat Press

20x540 lbs
15x720 lbs
8x900 lbs
4x900 lbs
20x540 lbs

Walking Lunges

2 x length of gym with 45 lb dumbbells

Leg Extensions

8 x 290 lbs, 8 x 270, 8 x 250, 8 x 230, 6 x 210 (dropset - no rest)
6 x 290 lbs, 6 x 270, 6 x 250, 5 x 230, 4 x 210 (dropset - no rest)
One leg x 70 lbs until failure

Seated Ham Curls

12 x 190 lbs, 12 x 170, 12 x 150, 12 x 130, 12 x 110 (dropset - no rest)
10 x 190 lbs, 10 x 170, 10 x 150, 10 x 130, 10 x 110 (dropset - no rest)

Seated Calf Raises

20 x 90 lbs
20 x 135 lbs
15 x 180 lbs
12 x 225 lbs, 12 x 180 lbs, 12 x 135, 12 x 90, 12 x 45, (dropset - no rest)

hbk442000

10-24-2007, 08:32 PM

Dave nice workout. Congrats on the PB...keep it up. :D

What a cybex?

Samraiwise

10-24-2007, 09:34 PM

Leg Extensions

8 x 290 lbs, 8 x 270, 8 x 250, 8 x 230, 6 x 210 (dropset - no rest)
6 x 290 lbs, 6 x 270, 6 x 250, 5 x 230, 4 x 210 (dropset - no rest)
One leg x 70 lbs until failure

Seated Ham Curls

12 x 190 lbs, 12 x 170, 12 x 150, 12 x 130, 12 x 110 (dropset - no rest)
10 x 190 lbs, 10 x 170, 10 x 150, 10 x 130, 10 x 110 (dropset - no rest)

Ok, you're human all right, Dave. So close but not exactly a Gorilla, but you know what? I think you're INSANE!! Hey watch out! your quads are on fire!! http://www.angelfire.com/nb/kazuo/img/sm_fireball.gif

I like reading your journal becuase of its positiveness. Reminding me of the importance of one's mental preparedness. Always finding one good thing about the day. I really like that quality of yours.

Besides I love to watch all those beautiful marine lives even with my lazy butt flopping down on the couch at home.
Can't wait to see that anemone again. http://www.angelfire.com/nb/kazuo/img/kittie01.gif

ScubaDave

10-24-2007, 10:47 PM

Dave nice workout. Congrats on the PB...keep it up. :D

What a cybex?

Abe - Cybex is a brand of equipment. The plate loaded squat press I was talking about looks like this:

http://www.cybexintl.com/Products/Strength/PlateLoaded/images/nwhite-plateload.gif

Very interesting story about the wreck!

Have you 'visited" other sites like this one?

Josie - Yes. All of my shots from Truk Lagoon are posted at http://www.buffleheadprod.com/Home.html - I'm glad you found the history of the ship interesting.

Ok, you're human all right, Dave. So close but not exactly a Gorilla, but you know what? I think you're INSANE!! Hey watch out! your quads are on fire!! http://www.angelfire.com/nb/kazuo/img/sm_fireball.gif

I like reading your journal becuase of its positiveness. Reminding me of the importance of one's mental preparedness. Always finding one good thing about the day. I really like that quality of yours.

Besides I love to watch all those beautiful marine lives even with my lazy butt flopping down on the couch at home.
Can't wait to see that anemone again. http://www.angelfire.com/nb/kazuo/img/kittie01.gif

Kaz - thanks so much man. I'm glad you find the journal positive. I occasionally find myself whining, and really try and stay away from that side of my personality.

In any case - here's the magnificent anemone laid out open.

http://www.buffleheadprod.com/image/DSCN3892.jpg

This is not a very good picture, but the wreck that it came off was filled with sea life, and was really quite extraordinary. This is also from Truk Lagoon, and this was off the bow of the Shinkoku Maru. The Shinkoku Maru was a 10,020 ton oil tanker.

ArchAngel'73

10-25-2007, 01:34 AM

Hibiscus09

10-25-2007, 03:56 AM

Morning, Dave! I love the photos. :)

Great job on the workout! That's the brand of leg presses they have at my gym also. They look just like the one you posted.

hbk442000

10-25-2007, 07:13 AM

Dave...thanks for the info. I guess I have seen them...but didn't recognize/know the name. :D

Blacksmith

10-25-2007, 11:39 AM

Great leg work Dave,
the whole workout must of burned 1500 calories!
Walking lunges just kill the glutes after 2 days, good luck with the DOMs.

Triceps before legs? The squat Gods are going to be angry. :D

I figured out I have tendonitis in my bicep.
Had this before but much worse.
I believe it comes from preacher curls.
So be careful if you do them.

ChocoChick

10-25-2007, 11:45 AM

Abe - Cybex is a brand of equipment. The plate loaded squat press I was talking about looks like this:

http://www.cybexintl.com/Products/Strength/PlateLoaded/images/nwhite-plateload.gif.

Just curious (not arguing!): What makes that a squat press? We have that at my gym and I always call it a leg press. Am I wrong? :confused:

Your leg extensions are crazy!!!

ScubaDave

10-25-2007, 01:35 PM

CC:

That's why I included the name of the product...I generally refer to Leg Presses as what's in the image below - where you're seated at a 45 degree angle to the floor, pushing a flat plate up a 45 degree incline (or thereabouts). The difference with the Cybex Squat Press is that the base of the plate that you push against moves in an arc rather than straight - I find it closer to a natural squatting motion vis-a-vis the traditional leg press. My lifts on the traditional leg press tend to be slightly higher - and I if were a physicist I'm sure I could tell you why.

http://upload.wikimedia.org/wikipedia/commons/thumb/0/05/LegPressMachineExercise.JPG/350px-LegPressMachineExercise.JPG

ScubaDave

10-25-2007, 01:40 PM

Crazy workout Dave! That's a lot of sets!
Congrats on the PR's too!
Although I can't entirely empathize with you on the force feeding, I imagine its uncomfortable having to stuff yourself every day.
I enjoy your pics. With my readings of WW2, I'm familiar with the battles in the pacific and the tremondous loss. But, for the wreck seeker or sight seer it is a veritable gold mine.
Hope you recover well from that session in the gym brother.

Thanks Brian - I fell off the eating train last night - just a light supper. We'll see how that affects today's workout.

Morning, Dave! I love the photos. :)

Great job on the workout! That's the brand of leg presses they have at my gym also. They look just like the one you posted.

Thanks Diane! I really love taking the photos, and to be able to share them with people that like looking at 'em...well - just makes me happy!!

Dave...thanks for the info. I guess I have seen them...but didn't recognize/know the name. :D

Abe - I mix these up with traditional leg presses.

Great leg work Dave,
the whole workout must of burned 1500 calories!
Walking lunges just kill the glutes after 2 days, good luck with the DOMs.

Triceps before legs? The squat Gods are going to be angry. :D

I figured out I have tendonitis in my bicep.
Had this before but much worse.
I believe it comes from preacher curls.
So be careful if you do them.

Yeah man - I expect the DOMS to roll in full force at about 4:00 p.m. this afternoon. I can almost set my watch by them. It's pretty funny that way.

Yah know - I've almost always done triceps on leg day. Guess I just like the punishment.

and a big giant Aaa hah! - tendonitis. Ya know - I had all sorts of bicep issues when we lived in Jakarta - and I figured they came from the preacher curls. I bet this was what it was. Thanks for passing that along. I'm really careful with those now, but fortunately have had no problem.

Tifflex

10-25-2007, 03:29 PM

Impressive leg workout Dave. How are you feeling?

orca

10-25-2007, 04:28 PM

That's a huge workout. Nice job!

The pics are beautiful too!

ScubaDave

10-25-2007, 04:45 PM

Impressive leg workout Dave. How are you feeling?

Tiffany - I feel great!! It's Friday.

Well - the pins were not happy when I hopped on the bike for my warm-up today. They begrudgingly started their little hamster wheel circle into nowhere. Sleep last night was fitful, so I was unsure what would happen this morning. And, most frustrating of all was that I just couldn't find the right music to help drive me through the damn thing. Today was the workout I love to hate - chest and biceps. I love it because you get all pumped up, and you feel big!! I hate it because chest is a real weak spot for me, and I allow myself to get frustrated with weights that I feel are paltry. I figured today, I'd shoot for lower weights and superset the chest...to see what happens. Nonetheless - today was a good day once I got my head in the game...

Music - well - started with Moussorgsky, then moved onto Arcade Fire, and finished with Bob Mould (the song Stop Your Cryin' always helps me through those sticking points).

Warm-up
Stretching

CHEST

Superset Incline Smith Machine Press/Low Angle Pulley Cross-Overs
Incline Smith Machine Press

20 x 115 lbs
15 x 165 lbs
10 x 205 lbs, 10 x 115 lbs

Low Angle Pulley Cross-Overs

3 x 40 lbs

Superset Flat Smith Machine Press/High Angle Cable Cross-Overs
Flat Smith Machine Press

15 x 115 lbs
12 x 165 lbs
8 x 205 lbs, 10 x 115 lbs

High Angle Cable Cross-Overs

15 x 60 lbs
12 x 70 lbs
10 x 80 lbs, 10 x 60 lbs

Superset Hammer Strength Plate Loaded Decline Press/Decline DB Flyes
Hammer Strength Decline Press

15 x 180 lbs
8 x 230 lbs (oh oh...strength fading)
5 x 230 lbs (phhhhhbbbbbb.....), 10 x 90 lbs

Decline DB Flyes

8 x 40 lbs (well, ain't that pathetic :))
8 x 35 lbs
5 x 35 lbs (oh geez...that's just sad...)

Superset Pec Dec/30 degree Incline Pec Contraction
Pec Dec

15 x 100 lbs
12 x 150 lbs
6 x 200 lbs

30 degree Incline Pec Contraction

10 x 70 lbs
8 x 90 lbs
6 x 90 lbs

Across Bench Dumbbell Pull-overs

10 x 80 lbs
10 x 80 lbs
6 x 80 lbs...whew...not something I wanna drop on my face...I bailed.

I then tried another serratus exercise that I enjoy - parallel bar shrugs. Unfortunately, between yesterday and today...my triceps were little more help than strands of pasta...BAILED....

BICEPS

Concentration Curls

15 x 30 lbs
12 x 35 lbs
10 x 40 lbs

Standing Preacher Curls

10 x 50 lbs
10 x 50 lbs
5 x 50 lbs (doh...)

21s

3 sets x 50 lbs

Incline bench dumbbell curls

3 x 35 lbs x 10

Standing Cable Curls

15 x 40 lbs
12 x 50 lbs
10 x 60 lbs, 10 x 40 lbs

Hammer Curls

2 x 10 x 45 lbs

Hibiscus09

10-25-2007, 07:21 PM

Nice workout, Dave! :)

I know what you mean about that leg press, which I didn't know was called a squat press. It's the only kind they have at my current gym other than a horizontal leg press and when I first started using it I knew it felt different from what I was used to. Plus, I can't do as much weight either as I could at my first gym on the 45 degree leg press. It almost seems like my feet are up at a bit more of an angle than 45 degrees -- I suppose that's the arch motion making it feel that way to me. Anyhoo, the most I did at my first gym was 815lbs on the 45 degree leg press and the most I've done on the squat press is 665lbs and that about felt like my limit. Right now I'm at about 550lbs if I'm not supersetting so I've backslidden since contest time. The thing kicks my butt. :D

Anyhoo, thanks for that information. I knew it was different, but hadn't realized why and what you said makes sense. :p Now, I don't feel quite as bad for not having made it back up to 815lbs. :)

Seosaid

10-25-2007, 07:34 PM

I didn't know either they were called Squat Press !
Thanks for the info!

I understand what you mean about not finding the right music!
Even what plays on the radio on my way to the gym affects my mood!

You really have monstrous workouts! How do you manage???

hbk442000

10-25-2007, 07:35 PM

Dave nice workout. I'm impressed with the variety and volume of work. Plus I'll have to check out your music. :D I agree selection is key to setting the right mood/tone. Do you have a set routine that you do for a period of time..such as supersets for 7 weeks or do you have a routine per body part? Keep up the great work. :D

ScubaDave

10-25-2007, 07:50 PM

Thanks Diane!! You know, it's uncanny - the difference between my best Squat Press and 45-degree Leg Press is 22% (900/1100). The difference on yours...22.5% (665/815). Weird huh???

Josie - I think of my boss!! :) GRRRRRR..... Actually...my trainer in Manila started me on these high volume workouts. I've tried my best to keep them up now that I'm in Korea and training on my own. I allot myself 2 hours + a little bit extra on leg days. I generally stick to a 2 on, 1 off, 2 on, 2 off plan, but work travel sometimes gets in the way. Or my wife and I may go in on the weekends. The weekends for me are just play days at the gym. I'll try goofy stuff that I don't want to play around with during the regular scheduled workouts, or focus on shoulder rehab stuff.

And I hear what you say about what's on the radio on the way to the gym...for me that's where it starts.

Abe - Thanks man, I just mix it up, and make it up as I go along. I generally stick with the same routine - triceps/legs, chest/biceps, back/shoulders...but within that context the sky's the limit. I'll reverse the order within a day, and I like to try at least a few new exercises a month to keep screwing with myself. I don't really worry about PBs so much anymore because of the way I mix it up. It's hard to have a stable context from which to evaluate any PBs (or at least that's my excuse...). Plus I talk to my trainer regularly to see if he's got any ideas.

The strange thing about the music is I only hear it between sets - I can never remember hearing the music while I'm lifting.

Hibiscus09

10-26-2007, 04:35 AM

Thanks Diane!! You know, it's uncanny - the difference between my best Squat Press and 45-degree Leg Press is 22% (900/1100). The difference on yours...22.5% (665/815). Weird huh???

Oh cool -- I'm glad you told me that as I was wondering how your difference compared to mine last night when I was reading your journal. That's good to know. :)

Happy Friday!

Bob45

10-26-2007, 05:24 AM

The strange thing about the music is I only hear it between sets - I can never remember hearing the music while I'm lifting.

That's a good thing.

hbk442000

10-26-2007, 06:45 AM

Abe - Thanks man, I just mix it up, and make it up as I go along. I generally stick with the same routine - triceps/legs, chest/biceps, back/shoulders...but within that context the sky's the limit. I'll reverse the order within a day, and I like to try at least a few new exercises a month to keep screwing with myself. I don't really worry about PBs so much anymore because of the way I mix it up. It's hard to have a stable context from which to evaluate any PBs (or at least that's my excuse...). Plus I talk to my trainer regularly to see if he's got any ideas.

.

Well from your stats and pics its working...so keep up the great work. I like the idea of adding new excercises to mix things up...I try to do that as well.

Happy Friday. :D

ScubaDave

10-26-2007, 08:58 PM

Today was a play day for me at the gym. My wife wanted to go get a workout in, and since this was a scheduled rest day, I went a long for the ride.

It went something like this:

Rotator Cuff Exercises - a bunch with light weights
Wrist curls - Curled an Olympic bar a bunch of times for 3 sets
Gripper - my local gym has this plate loaded grip strength device. I played on that for a while - 3 sets...35 lbs, 70 lbs, and then 115 lbs.

Figured it wouldn't kill me to do some calf work, so did five sets on the leg press machine...200 kgs, 15 reps per set.

Then did standing calf raises on the smith machine, sets of 15 or 12 with the following weights: 180 lbs, 270 lbs, 340 lbs, 340 lbs, 270 lbs, 180 lbs, 90 lbs.

Finished off with a bunch of ab work...enough to make my abs cramp, which always looks silly, and feels even worse.

Came home, had lunch. It was a fun little hour at the gym.

Music today...Best of David Bowie 1969-1974.

ArchAngel'73

10-27-2007, 02:16 AM

Nice little weekend workout Dave!
Bowie is the bomb! luv his music

Tifflex

10-27-2007, 06:01 AM

Hi Dave!

ScubaDave

10-27-2007, 04:47 PM

Hi right back at ya Tiffany!!

My Bowie tastes definitely are in the early 70s period Brian - after that...well...

Anyway - to any and all that are interested...my website has FINALLY been updated with all the pics from the Maldives. The web address is http://www.buffleheadprod.com Click on the link for Maldives, and you're there.

Dave

Samraiwise

10-27-2007, 06:24 PM

Today was a play day for me at the gym. My wife wanted to go get a workout in, and since this was a scheduled rest day, I went a long for the ride.
...............
Came home, had lunch. It was a fun little hour at the gym.

Music today...Best of David Bowie 1969-1974.Good!! Spending a fun little hour at the gym with your wife.......hmm, I'm not jealous...NOT AT ALL!! http://www.angelfire.com/nb/kazuo/img/sm_dumbbell.gif

Have a nice weeken........oh, you already had....HA!!

http://www.angelfire.com/nb/kazuo/img/sm_surrender.gif

jocularric

10-28-2007, 03:56 AM

Dave I love your workouts and the iron you're pushing around.

Hibby you're a strong woman! Not only could you keep up with a lot of guys but out do them as well. I feel like a wimp.

That's awesome you went to the gym with your wife. Kazuo-san says he's not jealous but I am.

Blacksmith

10-29-2007, 08:40 AM

Hi Dave,
Gotta love those supersets.
I'll be adding some in today for chest as well.
Have a good one!! :)

ArchAngel'73

10-29-2007, 01:01 PM

My Bowie tastes definitely are in the early 70s period Brian - after that...well...

Anyway - to any and all that are interested...my website has FINALLY been updated with all the pics from the Maldives. The web address is http://www.buffleheadprod.com Click on the link for Maldives, and you're there.

Dave
Thanks for the link! Great pics, can't wait to see that stuff (some of it) in person if I should go diving (big ambition for me).
I hear ya on Bowie, I gave him a chance to come out with some more great tunes, but he has been quite dissapointing. I did like "I hate Americans" by him (no offence).
For my show in FAME, I was thinking of using "Fame" as my posing music, might be a bit too cliche though.;)
Have a great one Dave!