Justtryn's Continuing Journey

[Original Poster]

Hi Mark. Your workouts are looking impressive. Glad to read things are going well for you.

Most definately !


Dude, who does 40 flys ? That's insane. LOL
Nice going Buddy !

[kimsquit]

30 rep flyes?

Holy Guacamole! :eek:

[Mr. Someday]

I'll answer for Mark if that's ok. It is only 30 reps to begin with, as with any DC movement that is thrown in to help bring up a weak bodypart. So you try and start out with a weight you think you can handle for 30, then every time that bodypart comes up, you add weight to the extra movement (in Mark's case he chose flyes) and then bang out as many as possible. The tough one with DB flyes is that you have to go up in increments of 5#'s, so you'll end up burning through this movement quickly. The goal is to get to a brutal set of 8 before you drop it and pick a new "extra" movement and repeat the cycle.

[kimsquit]

Thanks for the additional info, Steve

I like the principle but my rotator cuffs just cringe at the thought. As you say, the 5# jump can be a tough adjustment. Hopefully Mark can track down some platemates.

~ Chris

[Mr. Someday]

Or just roll a bench into the middle of the cable machine and you can then go to 2.5# increments (just toss the little 2.5# plate on the pin). That should extend this extra movement by about double.

[justtryn]

I'll answer for Mark if that's ok. It is only 30 reps to begin with, as with any DC movement that is thrown in to help bring up a weak bodypart. So you try and start out with a weight you think you can handle for 30, then every time that bodypart comes up, you add weight to the extra movement (in Mark's case he chose flyes) and then bang out as many as possible. The tough one with DB flyes is that you have to go up in increments of 5#'s, so you'll end up burning through this movement quickly. The goal is to get to a brutal set of 8 before you drop it and pick a new "extra" movement and repeat the cycle.

I appreciate you stopping by my thread, Steve! Thanks for the explanation... which made me realize I goofed up yesterday! When I chose the db's, I got 22 done, set them down, took two breaths and then fired through the last 8 reps. When I got to 22, I couldn't do anymore (I thought I was gonna drop them on my head)... so I assume I shouldn't have gone so heavy. Thanks for the cable suggestion. I thought about the 5lb increment issue after I'd gotten home last night. We have Paramount machines at the gym, so I'll have to see what I can do with them to add weight plates. There's a housing around the stack that may make it difficult to add a plate.

One questin I do have for you Steve. I've added this sort of movement to each time I hit the chest. Incline flyes when I do flat bench, flat flyes when I do incline bench, pec dec when I do machine presses. Is this ok, or should I just add it to some of the chest workouts?

[Mr. Someday]

Mark - go back and reread the explanation in my thread for the widow movements. You still have these confused....you pick a movement and that is the ONLY one you do every time chest comes around until you are burnt on it. Unlike the main movement which is on a 3 exercise rotation, these widows don't rotate and are not RP'ed.

[justtryn]

Mark - go back and reread the explanation in my thread for the widow movements. You still have these confused....you pick a movement and that is the ONLY one you do every time chest comes around until you are burnt on it. Unlike the main movement which is on a 3 exercise rotation, these widows don't rotate and are not RP'ed.
I thought I had it. For instance, yesterday I did flat Smith bench - Rp'd - then I went to the flies. Then on to the rest of the work out. Then on the machine press (when I hit chest again), I'd do the RP's, as usual, then go to the pec dec for the 30's, etc. What I was confused about is whether I add a 2nd high rep movment, after the RP movement, each time I hit the chest, and that 2nd exercise was to be a different one, as well.

So, if I'm reading what you said right, I would stick to the SAME high rep exercise for EACH chest workout (after the RP movement)? Sorry to be so dense.

[justtryn]

Ok, Steve, I went back and re-read it. I "think" I have it now. :)

[SPACECLOWN]

Did someone say guacamole? mmmmmm

[justtryn]

Bi's, Forarms, calves, hams, quads

Incline DB Curls - 50lbs 10/4/4 RPs - up only one rep.

Reverse grip one arm cable curls - 30lbs 24 RPs rt arm, 23 RPs, lft arm. I don't think I was supposed to do these rest paused. Oh well... I do find that the reverse grip bothers my left arm near the elbow. I think I need to find a different forearm exercise before I really hurt it.

Stretches

Seated Calf Raises - 100lbs - 2 sets of 20 reps (slowwww). Because of how this machine is set up, I can't get enough ROM to do these correctly without hitting the floor with the weights on the "downward" stretch. So I do two sets of slow 20's and stretch afterwards.

Seated Leg Curls - 190lbs 15/7/5 RPs. Up 20 lbs. I kept finding myself sliding forward on the seat with these, even with the pad on top of my thighs.

Stretches

Leg Press - Heavy set 1st. 735lbs for 10 reps

Widow Maker 585 lbs for 20 reps.

Stretches

Done! :eek:

Ragnarok definately helped out with today's workout. Sufficient energy and endurance to get me through those legs.

Later, folks!

:cool:

[UCANDOIT]

Bi's, Forarms, calves, hams, quads

Reverse grip one arm cable curls - 30lbs 24 RPs rt arm, 23 RPs, lft arm. I don't think I was supposed to do these rest paused. Oh well... I do find that the reverse grip bothers my left arm near the elbow. I think I need to find a different forearm exercise before I really hurt it.

:cool:

Hi Mark, must be thoses HUGE Biceps getting in the way. Damn some of the changes we have to make in our WO's just to keep growing. :D

Have you tried the eazi bar on the cable, I find this helps getting some angle on the grip?

Marcos

[Original Poster]

Bi's, Forarms, calves, hams, quads

Incline DB Curls - 50lbs 10/4/4 RPs - up only one rep.

Reverse grip one arm cable curls - 30lbs 24 RPs rt arm, 23 RPs, lft arm. I don't think I was supposed to do these rest paused. Oh well... I do find that the reverse grip bothers my left arm near the elbow. I think I need to find a different forearm exercise before I really hurt it.

Stretches

Seated Calf Raises - 100lbs - 2 sets of 20 reps (slowwww). Because of how this machine is set up, I can't get enough ROM to do these correctly without hitting the floor with the weights on the "downward" stretch. So I do two sets of slow 20's and stretch afterwards.

Seated Leg Curls - 190lbs 15/7/5 RPs. Up 20 lbs. I kept finding myself sliding forward on the seat with these, even with the pad on top of my thighs.

Stretches

Leg Press - Heavy set 1st. 735lbs for 10 reps

Widow Maker 585 lbs for 20 reps.

Stretches

Done! :eek:

Ragnarok definately helped out with today's workout. Sufficient energy and endurance to get me through those legs.

Later, folks!

:cool:

Nice WO Mark !

I love reverse grip bb curls.
Hits both the forearms and the bis nicely IMO.

[justtryn]

Hey Marcos and Chi!

Marcos - Huge biceps? Who are you talking to?? Thanks.
Unfortunately my gym no longer has an ez curl bar for the cables... it "grew" legs and walked off in someone's gym bag I think.

Chi - I used to do rev. grip bb curls, as well... but found it aggrevated my tendons in my left arm. I may try rev. grip db curls as I can turn my wrist as needed if my arm hurts. I'm already doing hammers and pinwheels. If I don't go the curl route, I may go back to my behind the back wrist curls.

Hope you all have a great day!

[Mr. Someday]

Mark - if reverse grip cable curls is aggravating something, drop them and move on. It is a great movement, but the key to DC is safety and smarts....live to lift another day. NOTHING blocks progress quite like injuries!

And by the way, you're right ....you don't rest pause any of the forearm movements. Someday keeps doing this to get her reps up and I yell at her every time!:D

[IdahoViking]

Do you think Zabranski's performance in the Hula Bowl helped, or hurt, his stock in the upcoming draft? He looked really good right up until he threw that interception.

[justtryn]

Mark - if reverse grip cable curls is aggravating something, drop them and move on. It is a great movement, but the key to DC is safety and smarts....live to lift another day. NOTHING blocks progress quite like injuries!

And by the way, you're right ....you don't rest pause any of the forearm movements. Someday keeps doing this to get her reps up and I yell at her every time!:D

Thanks for the suggestion, Steve. I need to update my spreadsheet today, and will nuke them. I think the hammers and pinwheels are hitting the brachioradialus (sp?) sufficiently, and will add the behind the back wrist curls. I've had good luck with them in the past.

Good morning, IV. I dunno whether it will hurt him or not. Typical Z - pushing too much and got a pick. I think he'll do alright. My guess is some team will pick him up as a backup and let him "grow" a bit.

[justtryn]

I'm glad today is a cardio only day... (yes, I did say that). I'm pretty much sore all over today - it's a good sore, but noticable none-the-less. The stairs here at my office just reminded me yesterday was leg day. :)

[IdahoViking]

I'm glad today is a cardio only day... (yes, I did say that). I'm pretty much sore all over today - it's a good sore, but noticable none-the-less. The stairs here at my office just reminded me yesterday was leg day. :)Another elliptical session with the Mrs?

[kimsquit]

speaking of which, how is Steph's leg doing these days, Mark?

[justtryn]

Another elliptical session with the Mrs?
I wish!

Hi, Chris. Her knee is doing pretty well. She finished her physical therapy in early November. She still gets some soreness and pain, but I think right now it's more due to the cold weather. Thanks for asking.

[SPACECLOWN]

That some leg presses! I like palm up BB wrist curls on a bench. Seem to hit mine nice but sometimes a pain/awkward going to failure when you need to drop the weight when you're done.

[jaguarr]

Looking great in here, Mark! You've got to be putting on some good mass with all this hard work!

jag

[justtryn]

Thanks, Jag. I'm trying! :)

[IdahoViking]

I saw a truely scarey sight this morning before I left for work.
.
.
.
.
.
.
.
.
.
Two racks of ribs defrosting, and a bowl full of soaking mesquite chips!


Oh, woe is me!

[justtryn]

YUM! What time is dinner served? I don't want to be late! :D

[Spitfire-1]

Hey mark,

Leg work looks good! that must of been a tough set on l/press.....

[justtryn]

Hey mark,

Leg work looks good! that must of been a tough set on l/press.....
Hey, Paul... yah, it was a tough set. I'm walking funny from it today!

[SPACECLOWN]

I saw a truely scarey sight this morning before I left for work.
.
.
.
.
.
.
.
.
.
Two racks of ribs defrosting, and a bowl full of soaking mesquite chips!


Oh, woe is me!


That sounds awesome! Ever had pork steaks? Man I could tear up some pork fat :D

[StlBarbie]

That sounds awesome! Ever had pork steaks? Man I could tear up some pork fat :D

PORK STEAKS????????:D
OMG ........ I LOVE PORK STEAKS .......!!!
Gee, SC .. are we from STL or WHAT??? :D

AWESOME AWESOME JOB in SLAMMING THE LEGS!!!:eek:
THE LEG PRESS ALONE ...........:eek:

HAPPY TUESDAY BUD!! :)

[justtryn]

Thanks, Barb! Coming from you - Ms. leg workout queen, that's quite the compliment.

[justtryn]

Cardio tonight (blech)

Actually, it wasn't too bad. Took a dose of Ragnarok 20 minutes before.

10 minutes eliptical - hate these things. Feel too unnatural. 100 cals

30 minutes treadclimber - alternating speeds. 380 cals

Not bad - for me. :)

[StlBarbie]

MORNING MARK!!!!!!!!!:)
HAPPY HuMp DAY!!!

TELL SC YOU NEED A SAMPLE of CORDYGEN5!!!!!!!
OMG, MARK ......WOWZA to cardio and lifting with that stack!!

HINT, HINT, HINT ............ SC!!!!!!!!!!!!!!!!!!!!!!!!!!!:D

[justtryn]

Morning, Barb. I think the Ragnarok is more than enough, for now. Besides, if I buy much more, the Mrs. is going to have my head!

The only thing I want now is an extra heater. Damn, I'm cold and I can't seem to warm up this morning! Hope I'm not coming down with something. I've noticed, recently, that my stomach is giving me indications that my ulcer might be on its way back. Also, one thing that seems to bother me, lately, is whey protein in the morning. I usually have a 50g shake along with my oatmeal for breakfast. Not long afterwards my stomach is hurting. Doesn't seem to happen if I have a shake at other times during the day, including PWO. Gonna go find some tums now. :(

[kimsquit]

it sounds like you're fighting some sort of bug

http://www.secraterri.com/rtb.jpg


hopefully you can kick it's ass!

[SPACECLOWN]

Mark samples are just that..samples. No purchase necessary. Send your name and address to samples@millenniumsport.net and we will hook you up.

[justtryn]

Mark samples are just that..samples. No purchase necessary. Send your name and address to samples@millenniumsport.net and we will hook you up.
I know SC - it's just that if I like it, I'll want to BUY it... that's where I'll get into trouble, LOL!

[IdahoViking]

I know SC - it's just that if I like it, I'll want to BUY it... that's where I'll get into trouble, LOL!I've got a bridge to sell, I'm pretty sure that you would like it ... :p

[justtryn]

A bit OT - just thought I'd share a family pic we recently had done. As usual, I hate pictures of myself - but everyone else looks good! ;)

[SPACECLOWN]

That to bad about the shirts :D J/K you got a good looking family there Mark.

[mom24boys]

great family pic :) did you have to bribe the kids?

[justtryn]

Hi mom! My 13 year old daughter was in a "mood" - that was the closest we could get to a smile. My boy is always smiling.

SC - what do you mean about the shirts!! It's from the REAL #1 team in the country... the ONLY undefeated college team.

[justtryn]

Good DC workout tonight! Chest, delts, tris, back:

Incline (Smith) Benchpress - 265lbs 8/4/3 RPs - up 5 lbs
Pec Dec 120lbs 25 straight reps. (Thanks Steve for helping me figure this one out) up 20lbs

Seated Smith Shoulder Press - 155lbs 12/6/4 RPs - up 5lbs

Stretches for chest and shoulders

Weighted Parallel Bar Dips - BW + 80lbs 10/4/3 RPs - up 5lbs. Damn these were tough! Never had that much weight strapped to the belt before.

Stretches

Close Grip Pulldowns - 205lbs 10/4/3 RPs - up 5lbs

T-Bar Rows - 195lbs 2 straight sets 12/11 - same weight, but up one rep, total.

Sups - scoop of Ragnarok 20 minutes before start of workout. By the time I got to the gym, I was READY to go. Focus and energy was really good. Didn't seem to need as much rest time between exercises, either.

That's it folks!

:cool:

[Gunn27]

Great workout JT!

That's a fine looking family pic there, which reminds me... Mrs Gunn has been pleading with me to get one of those done. Damn!

[justtryn]

Well, Gunn... we wouldn't have had one done if our church wasn't doing a directory. We got an 8x10 for free and then they try to sell you all kinds of pics, on top. We only bought one other one, with just the two kids sitting back to back.

[eddied27]

JT.....just checking in. Nice weight your pushing on those incline's and pulling on the rows! Very nice indeed! :D

Hope all is well.

Ed

[justtryn]

JT.....just checking in. Nice weight your pushing on those incline's and pulling on the rows! Very nice indeed! :D

Hope all is well.

Ed
Thanks, Ed. I appreciate your visits!

[joed]

Nice lookin' family pic.

Bicep Barbie seemed to have similar reactions to that supp; I'm gonna have to see what the ingredients are. I wonder who thinks up the names for these things.

[justtryn]

Thanks, Joe. Yah, you should check out the Ragnarok.

Speaking of pics - I've updated my bodyspace with some new pics. Be kind. :)

[kethnaab]

yeah, I'ma hafta pick up some Ragnarok. It's getting some serious pimpage these days.

[Spitfire-1]

Hey mark,

Thats an interesting approach to training you got going there.

Weighted dips are looking pretty damn awsome!

[StlBarbie]

HAPPY THURSDAY MARK!!!
I recognize that photo format!!!!!:D
Mark, what an awesome looking family ... you all look very happy!!!!

NO .. I AM NOT BACKING OUT!!!!!!:p
Just want to know .. EXACTLY... how quiet I have to be!!! :eek: ;) :D

AWESOME WO MARK ........... YOU ARE KILLING 'EM THESE DAYS!!! :)

[justtryn]

Hi K. Yah, I think you'd like Ragnarok.

Paul - DC is anything but conventional - :) Thanks for taking a look at the new pics.

Hey Barb! As I would say to my kids - LEVEL 1 on the volume scale. Of course, we're all looking forward to hearing your chanting!

[StlBarbie]

OMG MARK!!!!!!!!!!!!!

http://i66.photobucket.com/albums/h252/ShadowStalkerWA/Emoticons/Emoticon-jawdrop.gif

KUDOS TO YOU BUD!!!!!!!
WOW!! WOW!! WOW at your progress!!!

WHAT AN INSPIRATION MARK!!!!!!!:)

[justtryn]

OMG MARK!!!!!!!!!!!!!

http://i66.photobucket.com/albums/h252/ShadowStalkerWA/Emoticons/Emoticon-jawdrop.gif

KUDOS TO YOU BUD!!!!!!!
WOW!! WOW!! WOW at your progress!!!

WHAT AN INSPIRATION MARK!!!!!!!:)

Thanks, Barb. You are too kind. :) (I'd put up the embarrassed smiley, but I'm not sure how!)

[StlBarbie]

No, I am NOT too kind .......
I could tell as soon as I looked at the pics in your BODYSPACE ..which were just posted ..... no referral to the dates ....... YOUR HARD WORK SHOWS MARK!! :)

[justtryn]

Thanks. :o :)

[SPACECLOWN]

yeah, I'ma hafta pick up some Ragnarok. It's getting some serious pimpage these days.

Pimpage? who me :D

Nice WO Mark! Awesome numbers. I will check the progress out tonight. Bodyspace is blocked from my work :(

[jaguarr]

Seriously great looking weight you're moving on those inclines, rows and dips, Mark! Keep the hard work!

BTW, I know everyone's on the "Rag" bandwagon right now, but I'll just chime in with a cautionary note that if you have asthma then NO products and things with a heavy dose of L-arginine in them are something you should avoid. L-Arginine is clinically proven by The Mayo Clinic and John Hopkins Medical University to cause swelling and aggravation of the air passages in asthma patients. Be careful what you're putting in your body, kids! It could do bad things to you! :eek:

jag

[SPACECLOWN]

Seriously great looking weight you're moving on those inclines, rows and dips, Mark! Keep the hard work!

BTW, I know everyone's on the "Rag" bandwagon right now, but I'll just chime in with a cautionary note that if you have asthma then NO products and things with a heavy dose of L-arginine in them are something you should avoid. L-Arginine is clinically proven by The Mayo Clinic and John Hopkins Medical University to cause swelling and aggravation of the air passages in asthma patients. Be careful what you're putting in your body, kids! It could do bad things to you! :eek:

jag

I agree people should know what they take and especially people with know medical conditions. Not only supplements but all medicines should be studied but keep in mind science constantly change. For example arginine used to be used to help asmtha but as you stated it now is thought to irritate asmtha. Also the unfortunate thing is one study shows a result and another study shows the opposite. Very confusing if you ask me. Bttom line is do your research. Don't rely on the broscience and when in doubt talk to your doctor.

[jaguarr]

I agree people should know what they take and especially people with know medical conditions. Not only supplements but all medicines should be studied but keep in mind science constantly change. For example arginine used to be used to help asmtha but as you stated it now is thought to irritate asmtha. Also the unfortunate thing is one study shows a result and another study shows the opposite. Very confusing if you ask me. Bttom line is do your research. Don't rely on the broscience and when in doubt talk to your doctor.

I can speak from personal experience as an asthma sufferer that L-arginine falls soundly in the "non-fun" category. :D

jag

[SPACECLOWN]

I can speak from personal experience as an asthma sufferer that L-arginine falls soundly in the "non-fun" category. :D

jag

Doesnt sound fun at all.

[justtryn]

Seriously great looking weight you're moving on those inclines, rows and dips, Mark! Keep the hard work!

BTW, I know everyone's on the "Rag" bandwagon right now, but I'll just chime in with a cautionary note that if you have asthma then NO products and things with a heavy dose of L-arginine in them are something you should avoid. L-Arginine is clinically proven by The Mayo Clinic and John Hopkins Medical University to cause swelling and aggravation of the air passages in asthma patients. Be careful what you're putting in your body, kids! It could do bad things to you! :eek:

jag
Luckily I don't have problems with athsma. :) But I know lots of folks who do. Thanks for bringing this up, Jag.

[IdahoViking]

Luckily I don't have problems with athsma. :) But I know lots of folks who do. Thanks for bringing this up, Jag.I was amazed when I moved out here, how prevelent asthma is here in the valley.

My daughter and son developed it, shortly after moving here.

[justtryn]

Cardio only tonight.

Treadclimber - 46 minutes, 603 cals. I'd be curious to know how many I actually burned. I do like the climber though... besides, it faces the swimming pool. Occasionally there's a bit of eye candy to watch. :D

[kimsquit]

mornin' Mark!

scoping out the eye candy is a good way to strengthen your ocular muscles ;)

make sure you do lots of reps tho'!

[justtryn]

Thanks for the advice, Chris! I'll see what I can do!

[SPACECLOWN]

But try to resist wrist curls when doing this though.

[justtryn]

Not a problem...

[justtryn]

Well, it's almost time to get away from this desk! Leaving early today since I was here at 6:30am for a meeting. Bleh.

Gonna go home, change clothes, then hit the gym for bi's, forearms, hams and quads. Looking for some new pbs.

By the way - thanks to those who've sent me PMs on my latest progress photos. It really is appreciated. Sometimes it's hard to tell if I'm progressing or not. I really think this latest boost is from the DC training. I did measurements night before last and was jacked to see my quad measurements had finally gone up, along with my arms.

Anyway - have a good one folks. Until later!

:cool:

[StlBarbie]

BIG WAVES MARK!!
So looking forward to reading the brutal details of your leg day!!! :eek: :p

Have a KILLER WO!!! :)

[MarkY]

But try to resist wrist curls when doing this though.

Also resist grip exercises. ;)

Nice workouts Mark.

[jspirate]

Well, it's almost time to get away from this desk! Leaving early today since I was here at 6:30am for a meeting. Bleh.

Gonna go home, change clothes, then hit the gym for bi's, forearms, hams and quads. Looking for some new pbs.

By the way - thanks to those who've sent me PMs on my latest progress photos. It really is appreciated. Sometimes it's hard to tell if I'm progressing or not. I really think this latest boost is from the DC training. I did measurements night before last and was jacked to see my quad measurements had finally gone up, along with my arms.

Anyway - have a good one folks. Until later!

:cool:

I saw your avatar photo while looking at someone else's journal. I clicked on it and looked at your other pics. Long-story-short... I had to come over and give you a "high-five." Your progress has been fantastic!

Keep up the good work :)

[justtryn]

Hi Barb! Yes, it was a brutal leg day... details to follow.

Hi Mark - the only gripping I do when I'm on the tread climber is on the heart rate monitor. It takes all I've got to stay on that damn thing. One misstep and your off!

js - thanks so much!

Ok, here's how it went this evening. biceps, forearms and leeeegs.... I'm tired!

EZ Bar Curls - 105lbs 10/5/4 RPs - that's up one rep from last time. :) I still can't believe I'm curling this weight even once! I had a spotter with me on these this time, but didn't need their help. It's funny, when I have a spotter for almost any exercise, I seem to push even harder to make sure they DON'T have to help me.

Pinwheel Curls - 65lbs 16 straight reps. Up one rep from last time. My grip on these is still my biggest problem. So... after I did my set, I "cheated" and did one more set of 8. Oh well... :D

Stretches

Standing Calf Raises (machine) - 220 lbs, 11 reps - DC style.

Sumo Ham Press - 535lbs 14/7/6 RPs. That's up 4 reps. These really hit my hams, but the leg press machine is angled so that it is impossible to place my feet as high as they need to be on the plate AND keep my lower back against the pad. So far this hasn't been a problem, but it does concern me.

Stretches

Squats - Warm up - 135lbs for 12 reps.
HEAVY set - 385lbs - PB!! Last Spring, my goal was to squat 300lbs by the end of Summer... I hit that in June. I can't believe I'm pushing this much weight!! The set was tough... but I did it! The first couple of reps my legs were shaking - which freaked me out! But I made it... kept good form throughout. My lower back twinged a tad, but went away.

Dropped the weight to 300lbs for the widowmaker set of 20 reps. :eek:

Did my stretches, had my BCAAs, carbs and protein and called it a day at the gym. It was a LONG walk down the stairs to go outside.

Sups - Ragnarok, 20 minutes before workout.

I planned on doing cardio tomorrow morning, but not sure whether I should or not after a leg day. But, I probably will anyway, unless someone can give me a good reason not to! :)

Later!

:cool:

[Spitfire-1]

hey mark,

well done on the squats!

Tough looking w/out

[GREENFEATHER]

I'm all about the widowmakers bro!! Damned fine workout as well. I may stay on the higher rep stuff for a month while I heal up. I tried to do light squats yesterday, 135 and it was a NO-GO yet again! :(

[jaguarr]

Killer workout, bro! Are you going ATG on those squats or parallel? Squats are all about "How Low Can You Go?" for me, now. I'll never go back to parallel. The difference between the two is like night and day.

jag

[justtryn]

Hey there Paul, Greenie, Jag!

Greenie - sorry to hear about the squats. You'll get there, again. At least you have one hell of an excuse!! :eek:

Jag - I go parallel on my squats. Any lower with a high weight, my lower back just can't handle it. I'm more than satisfied with the parallels. I do ATG on my warm-up sets, though.

Today's gym excitement - cardio! Yippee! :)

10 minutes - treadmill

40 minutes - treadclimber.

Chest, tris, delts, back tomorrow.

We're going to a bball game tonight. Have a good one folks!

:cool:

[ChocoChick]

WTG on those squats!

[Gunn27]

WTG on those squats!Ditto! Great work! :)

[jaguarr]

Jag - I go parallel on my squats. Any lower with a high weight, my lower back just can't handle it. I'm more than satisfied with the parallels. I do ATG on my warm-up sets, though.


Interesting you say this as, like you, I have lower back problems. I found that backing off the heavy weight I was using for parallels gave my lower back quite a bit of relief; to the point I hadn't realized how bearing those heavier loads was impacting my lower back. Once I got into the 400 range on parallels, it was really taking it's toll on my back, the lower part especially. It took a little time to get used to the full ROM and going lower on ATG sqats, and in fact did make my lower back ache a little bit at first, but it soon passed and I've found ATG squats so much easier on my lower back not to mention so much more beneficial as a compound lift. My knees are thanking me as well. It really may be worth your while to explore the ATG, especially with your lower back issues. It's a bitter ego sandwich to back the weight off that much just so you can do 'em, trust me I know, but the growth you get out of them is phenomenal. Just trying to provide an alternative viewpoint. Ignore me at will. :D Have fun at the game!

jag

[StlBarbie]

Awesome LEG FRY MARK!!!
And WOWZA .. you did cardio today??? :eek:
YOU SO RULE!!!!!!!:)

[justtryn]

Interesting you say this as, like you, I have lower back problems. I found that backing off the heavy weight I was using for parallels gave my lower back quite a bit of relief; to the point I hadn't realized how bearing those heavier loads was impacting my lower back. Once I got into the 400 range on parallels, it was really taking it's toll on my back, the lower part especially. It took a little time to get used to the full ROM and going lower on ATG sqats, and in fact did make my lower back ache a little bit at first, but it soon passed and I've found ATG squats so much easier on my lower back not to mention so much more beneficial as a compound lift. My knees are thanking me as well. It really may be worth your while to explore the ATG, especially with your lower back issues. It's a bitter ego sandwich to back the weight off that much just so you can do 'em, trust me I know, but the growth you get out of them is phenomenal. Just trying to provide an alternative viewpoint. Ignore me at will. :D Have fun at the game!

jag
Thanks, Jag, for the input. Why do you think the ATG puts less stress on the lower back? Is it just the weight? I might give them a go during the next blast phase of DC. Maybe it's an ego thing... but I REALLY want to hit that 400lb mark, for reps, just so I can say I did it? Know what I mean?

[justtryn]

WTG on those squats!
Hi db! It's been a while since you've visited me? Did you get those links I sent you?

Hi Gunn! Thanks, buddy!

Barb! Man... cardio today was a bit tough at first. My legs were a bit stiff but loosened up after 10 minutes or so. I really like that tread climber. I'm just trying to trim off the fat layers! But I'll tell ya, I really felt it in my legs when I had to climb the stairs at the arena to watch bball to night! :eek:

[kimsquit]

Interesting you say this as, like you, I have lower back problems. I found that backing off the heavy weight I was using for parallels gave my lower back quite a bit of relief; to the point I hadn't realized how bearing those heavier loads was impacting my lower back. Once I got into the 400 range on parallels, it was really taking it's toll on my back, the lower part especially. It took a little time to get used to the full ROM and going lower on ATG sqats, and in fact did make my lower back ache a little bit at first, but it soon passed and I've found ATG squats so much easier on my lower back not to mention so much more beneficial as a compound lift. My knees are thanking me as well. It really may be worth your while to explore the ATG, especially with your lower back issues. It's a bitter ego sandwich to back the weight off that much just so you can do 'em, trust me I know, but the growth you get out of them is phenomenal.I'm going to add my $0.02 and agree with Jag 100% on this, Mark. As you may recall, I damaged my lower back pretty badly in November 2005 - so I've always been leery of anything that might bugger it up again.

My parallel squats were at 355 and I dropped it down to 135 pounds for 8x8 deep squats and, blow to my ego notwithstanding, it was the best thing I could have done for my leg development. I wish I'd done it long ago!


Why do you think the ATG puts less stress on the lower back? Is it just the weight? I might give them a go during the next blast phase of DC.I'm rusty on my physics so hopefully someone can explain this better than I can, but Newton's Third Law (http://www.physicsclassroom.com/Class/newtlaws/newtltoc.html) states:

for every action in nature there is an equal and opposite reaction

For example, if you weigh 220 (100kg) and squat 350 (160kg) to parallel, then the downward force is 2548 N...and the force that you must apply to stop at parallel is also 2548 N:

Force = Mark times Gravity + Barbell times Gravity = (100 kg)(9.8 m/s^2) + (160 kg)(9.8 m/s^2) = 2548 N

To lift the weight back up, you will have to exert a Force greater than 2548 N

Now where are all these forces converging? At your lower back ;)

But with deep squats the Forces are more efficiently transferred to the floor and since you have now reached the end of your full RoM, your skeletal structure & tendons are assisting your muscles in applying the Force to stop and in the Force required to raise back up: thereby reducing the stress on your lower back.

~ Chris

[justtryn]

I'm going to add my $0.02 and agree with Jag 100% on this, Mark. As you may recall, I damaged my lower back pretty badly in November 2005 - so I've always been leery of anything that might bugger it up again.

My parallel squats were at 355 and I dropped it down to 135 pounds for 8x8 deep squats and, blow to my ego notwithstanding, it was the best thing I could have done for my leg development. I wish I'd done it long ago!

I'm rusty on my physics so hopefully someone can explain this better than I can, but Newton's Third Law (http://www.physicsclassroom.com/Class/newtlaws/newtltoc.html) states:

for every action in nature there is an equal and opposite reaction

For example, if you weigh 220 (100kg) and squat 350 (160kg) to parallel, then the downward force is 2548 N...and the force that you must apply to stop at parallel is also 2548 N:

Force = Mark times Gravity + Barbell times Gravity = (100 kg)(9.8 m/s^2) + (160 kg)(9.8 m/s^2) = 2548 N

To lift the weight back up, you will have to exert a Force greater than 2548 N

Now where are all these forces converging? At your lower back ;)

But with deep squats the Forces are more efficiently transferred to the floor and since you have now reached the end of your full RoM, your skeletal structure & tendons are assisting your muscles in applying the Force to stop and in the Force required to raise back up: thereby reducing the stress on your lower back.

~ Chris


AHHHH! MATH!! STOP THAT!!! you must be an engineer! ;)

Ok - my back is fairly sore this morning... so, maybe it's trying to tell me something, too! Well, maybe I'll give ATG a shot. The only downside (and it's really more of a pain in the a** than anything else), is figuring out the weights to use with DC all over again. Supposed to do a really heavy set of 8, then drop the weight a bit, and do the widowmaker set. Oh well - I'll figure it out. Thanks for the input guys.

[jaguarr]

Great explanation of they physics behind it all, Chris. I'd add that not only is the lower back a major stress point, but the knees also suffer a horrible amount of sheer stress from stopping short in the ROM with a heavy load stacked onto them. If you don't have lower back and knee problems now, you very well could down the road if you persist with the heavy parallel squats.

Okay, I'm done stirring the pot in here. :D

jag

[kimsquit]

Thanks Jag,

I didn't take all the different force vectors into account in my calculation but I thought it was sufficient to show how much impact parallel squats have on a lower back and - as you rightly pointed out - the knee joints.

Mark: you'll find that "really heavy" takes on a whole new meaning with deep squats ;)

[justtryn]

Oh, I'm sure I will, Chris...

[eddied27]

Oh, I'm sure I will, Chris...

Hey JT....love the new pic! Looking really lean in that pic. Nice wo's as well!

The fella's are right.....ATG is the way to go. Go slow and go light just to get the feel but you should be fine given you do them as warm ups. I'm not real sure how ATG would convert to a widowmaker set. I would guess same theory.....take your ATG 10 rep max and work with that weight.

Take care and thanks for the Pats support!! :D

NO is getting their a** handed to them right now......we'll see.

[justtryn]

Hey JT....love the new pic! Looking really lean in that pic. Nice wo's as well!

The fella's are right.....ATG is the way to go. Go slow and go light just to get the feel but you should be fine given you do them as warm ups. I'm not real sure how ATG would convert to a widowmaker set. I would guess same theory.....take your ATG 10 rep max and work with that weight.

Take care and thanks for the Pats support!! :D

NO is getting their a** handed to them right now......we'll see.
Hey there Ed, thanks for stopping by. Yah, I've got the Chicago S.L. game on right now. It's hard for me to root for the Saints. I like GOOD Superbowls... ones that are competative. I just don't think the Saints could do well in the SB, no matter which team they play.

I'm gonna give the ATG's a go... I won't do any more squats (of any flavor) for a few more workouts yet. I've got hacks next, then presses, then squats.

[justtryn]

Today - Chest, Delts, Tris, BW, BT.

RPs= rest pause reps

Cybex Chest Press - 215 - 10/5/3 RPs
Pec Dec - 125lbs, 23 straight reps - Not sure I like the pec dec too much, but will hang in there with it until I'm done with this cycle of trying to bring up my chest. After 10 reps or so, my left pec muscle begins to hurt, right near the insertion point on my breast bone. Happened last time too. Not sure why it happens, though. May just be cramping.

DB Shoulder Press - 65lbs 9/5/3 RPs - that's TWO more reps, and had no spotter this time around. :D Will have to bump the weight next time around since I got 17 total reps.

Chest and shoulder stretches

Cable Skull Crushers - 80lbs 10/6/4 RPs - that's up 4 reps! :D

Stretches

Weighted Rack Chins - BW + 45lbs - 10/6/4 RPs. That's up 5lbs :D. I love these! Ok - some guy comes up to me afterwards... says, "I've never seen anyone do those. Are they hard?" :rolleyes: I said, "yah, they're hard." DUH! "HERE'S YOUR SIGN!" Why the hell else would I do them. This is the same guy who does all his curls on the cable machine, very light, and does this little bouncing dance throughout... seriously... he dances. He told me once, "It helps me get the weight up." Sigh...

Rack Deads - 205lbs 1 set of 12, 225lbs 1x9, 1x8. Ok, yah, I know... only supposed to do two sets with these. But 205 felt really good... Last time I struggled with these. Decided to bump to 225lbs, and when I was done thought "I can do some more." SOOOO I did! :) Still easing into these because of back issues, but my form was spot on this time around and they felt really good.

Stretches

Good workout today! I expect to be feeling it tomorrow!

Later, folks!

:cool:

[SPACECLOWN]

Awesome progress! Everytime I come in here reps or weight is always going up! Great job Mark.

[justtryn]

Thanks, SC! That's the whole point of DC training. Either reps or weight must go up each time you touch the weights for a particular exercise. If they don't go up on that exercise 2 times in a row, then the exercise is dropped and replaced with another for that body part. It's an awesome program!

[SPACECLOWN]

DC looks like a great program. I started P/RR/S today and going to give it a whirl and see if any progress is made. If not I plan on DC.

[MarkY]

Hi Mark, nice workouts. The posts on squats was an interesting read, I might try those ATG squats myself. I've had sporatic lower back pain for years and it has been acting up now for a couple of weeks. I'm not blaming squats because my back has been like this since before I ever lifted a weight.

What Chris and Jag say makes sense to me, I'm going to give them a try. Just so happens today is leg day for me. I'll drop some weight and give them a try.

[justtryn]

Thanks, Mark. Yah, sounds like ATG squats are quite beneficial. I guess I can take ego solice in the fact that there's only one other guy that squats more than I do in the gym. ;)

[pastorgbc]

Today - Chest, Delts, Tris, BW, BT.

RPs= rest pause reps

Cybex Chest Press - 215 - 10/5/3 RPs
Pec Dec - 125lbs, 23 straight reps - Not sure I like the pec dec too much, but will hang in there with it until I'm done with this cycle of trying to bring up my chest. After 10 reps or so, my left pec muscle begins to hurt, right near the insertion point on my breast bone. Happened last time too. Not sure why it happens, though. May just be cramping.

DB Shoulder Press - 65lbs 9/5/3 RPs - that's TWO more reps, and had no spotter this time around. :D Will have to bump the weight next time around since I got 17 total reps.

Chest and shoulder stretches

Cable Skull Crushers - 80lbs 10/6/4 RPs - that's up 4 reps! :D

Stretches

Weighted Rack Chins - BW + 45lbs - 10/6/4 RPs. That's up 5lbs :D. I love these! Ok - some guy comes up to me afterwards... says, "I've never seen anyone do those. Are they hard?" :rolleyes: I said, "yah, they're hard." DUH! "HERE'S YOUR SIGN!" Why the hell else would I do them. This is the same guy who does all his curls on the cable machine, very light, and does this little bouncing dance throughout... seriously... he dances. He told me once, "It helps me get the weight up." Sigh...

Rack Deads - 205lbs 1 set of 12, 225lbs 1x9, 1x8. Ok, yah, I know... only supposed to do two sets with these. But 205 felt really good... Last time I struggled with these. Decided to bump to 225lbs, and when I was done thought "I can do some more." SOOOO I did! :) Still easing into these because of back issues, but my form was spot on this time around and they felt really good.

Stretches

Good workout today! I expect to be feeling it tomorrow!

Later, folks!

:cool:
Nice workout Mark; was it hard?

Pec decs have never worked for me as I have short arms. They always hurt my shoulders.

Ray

[justtryn]

Nice workout Mark; was it hard?


Nah, just a walk in the park. It was a warm up for my afternoon nap!

[justtryn]

Yippie!! Cardio night!

40 minutes on the tread climber - varying speed and treadile motion - 516 cals., and lots of sweat!

[SPACECLOWN]

That was alone or with the wife this time :D

[justtryn]

There's only room for one on the treadclimber. I'm klutzy enough on that thing, I don't need any help. Cardio with the wife? Not sure what that is... I have a vague recollection of what you might be talking about. Don't get me started... :mad:

[dbx]

Cardio with the wife? Not sure what that is... I have a vague recollection of what you might be talking about. Don't get me started... :mad:

LOL. I'll come back at a better time :D

[dbx]

Oh, but I'll chime in too: ATG or Deep squats are the way to go imho. I'm proud to say, that I just added some significant size to my legs in just the past 60 days, and I attribute this to doing deep squats.

[StlBarbie]

Well, HAPPY TUESDAY to you TOO!!! ;) :p
THANKS FOR THE GREAT INFO MARK!!!!!!!!!!!!!!:)

[justtryn]

LOL. I'll come back at a better time :D


Well, HAPPY TUESDAY to you TOO!!!


Humph...

:p

[Spitfire-1]

Hey mark, I've never got on with the peck deck. I never use it now, I get pain from it on higher weights.

Mark, its people like him, that make the gym so entertaining, especially this time of year with all the newby's

Good w/out dude

[justtryn]

Thanks, Paul for the observations. The pec dec is rather uncomfortable for me, no matter where I place my hands, how high I sit, what ever. So, I'm thinking it may not be the "2nd" pec exercise I want to use to bring up my chest. There's another fly type machine in the gym that allows smaller increments of weight increases that I think I'm going to switch to.

Yah, that guys was something else. I forgot to mention that I saw him working out with his girlfriend. He was getting her to do the little curl dance too! When he walked away, I went over and told her to stand up straight and use a full range of motion if she really wanted to work her biceps. :D

[kethnaab]

you couldn't pay me enough to use a pec deck. I swear they were developed specifically to screw up my shoulder and rotator cuff. :mad:

[justtryn]

you couldn't pay me enough to use a pec deck. I swear they were developed specifically to screw up my shoulder and rotator cuff. :mad:
That cinches it - it's gone. Now that you mention it, I did feel something "not quite right" in my left shoulder... also the side that my pec hurt on.

Well, I'm about out of here. Gym again tonight... more cardio, then back to the DC rotation tomorrow!

[Mr. Someday]

Great explanation of they physics behind it all, Chris. I'd add that not only is the lower back a major stress point, but the knees also suffer a horrible amount of sheer stress from stopping short in the ROM with a heavy load stacked onto them. If you don't have lower back and knee problems now, you very well could down the road if you persist with the heavy parallel squats.

Okay, I'm done stirring the pot in here. :D

jag


Very good point Jag and one most fail to recognize regarding sheer stress on the knees at parallel.....studies have proven that is THE worst place to stop a squat. Below parallel reduces the stress upon the knee immensely and also pulls into play all of your leg muscles. And since the ATG police showed up, let me just say that when your hammies are sitting on your calves and you can't go down any further, you can call them whatever you like in my book!

[namtrag]

Thanks for talking about past parallel in a positive way. When I tell people I try to go ATG, they say, "that's dangerous for your knees, especially at your age."

I try to tell them that it feels better the lower I go.(harder to get back up though)heehehehehe

[FatherOfThree]

(harder to get back up though)heehehehehe

Hey, we are all getting older man, don't feel bad about it ;)

I'm an ATG guy myself, can't do much weight at it but my legs need all the help they can get or they will be pencils.

[ChocoChick]

JT, I'll weigh in on the squat issue and say that everything I've read agrees with what Jag posted -- parallel squats are harder on the knees than ATG. Plus, ATG works more musculature than parallel. ATG front squats are the bomb. :D

[StlBarbie]

HAPPY TUESDAY MARK!!:)
Hope your WO rocked and THANKS FOR ALL YOUR HELP!!!!! :)

[justtryn]

Looks like everyone is an ATG fan! To be honest, I'd never given it much thought. I've always been focused more on my back, keeping my chest up, good form, etc. I haven't experienced any knee problems (yet), but I know the weight is getting up there to the point that it probably will become a problem. But to be honest, I'm glad I'm actually seeing some shape to my legs... never seen that before! Yippee!

I've got three more workouts before regular squats are done again. I plan on doing the ATG! db - I've never been able to do any sort of front squats - I think I'm too uncoordinated or something! :)

Hey Barb, no problemo! Glad I could help.

Tonights fun - cardio! 40 minutes on the tread climber - various speeds and tredile movement. 516 cals. This was the first time I'd done cardio where I got HUNGRY during the workout. I'm thinking (no, I know) I hadn't eaten enough today. I got into a bunch of stuff at work and just kept on task... instead of eating like I should have. BAD Mark, BAD! :o

Tomorrow is a DC day - Bi's, forearms, calves, hams, and quads (hack this time).

Later!

:cool:

[jaguarr]

I would like to thank all of you who have come into Mark's journal to tell him that I am right. :D Hahahaha! :p

jag

[justtryn]

I never said you were wrong! :p :)

[kimsquit]

Hiya Mark!

How are those eye exercises coming along?

[SPACECLOWN]

So would a rotation of heavy parallel and lower weight ATG be more ideal? You get the best of both? Thanks

[justtryn]

Hi Chris! The motivation for eye exercises has been a bit slim the last couple of days. I expect it will pick up this weekend, though.

Hi SC - good question. Comments?

[Mr. Someday]

So would a rotation of heavy parallel and lower weight ATG be more ideal? You get the best of both? Thanks

Where's the "best" of the parallels though? That is the point. They create far more sheer force on your knees (i.e., worst place you could stop) and parallel will not pull into play all of your leg muscles to the extent that ATG, or below parallel, will. Let me see if I can go dig up the thread where I posted the studies about parallel squats.....damn.....was a long time ago!

[SPACECLOWN]

Thanks that would help tons. I will admit ego will be hard to get over switching from parallel to ATG.

[Mr. Someday]

Thanks that would help tons. I will admit ego will be hard to get over switching from parallel to ATG.

No doubt. I remember quite well dropping the 405# a couple of years ago and going back to like 225#, but I've managed to make it all back and then some and my legs should look fuller and more detailed this time out.

[SPACECLOWN]

BTW I just started P/RR/S and now I am looking at DC. Damn you guys, I really like everything I am reading :D I am going to stick with the P/RR/S for now but DC looks like the sheet.

[justtryn]

BTW I just started P/RR/S and now I am looking at DC. Damn you guys, I really like everything I am reading :D I am going to stick with the P/RR/S for now but DC looks like the sheet.
SC - what is the P/RR/S program?

[SPACECLOWN]

P/RR/S is written by Eric Broser. A very simple explanation (I am still learning) is its a 3 week rotation.
Week 1 / P - Power / Sets 2-3 / Reps 4-6 / Rest 4-5min / I reverse pyramid these.
Week 2 / RR - Rep Range / Sets 3 / Reps 3 ranges (7-10), (11-15), (16-20) / Rest 2-3 min
Week 3 / S - Shock / Sets 1-2 / Reps (Lift to failure) preferably within an 8-10 range

There are other rules and such but this is the basis.

[StlBarbie]

P/RR/S is written by Eric Broser. A very simple explanation (I am still learning) is its a 3 week rotation.
Week 1 / P - Power / Sets 2-3 / Reps 4-6 / Rest 4-5min / I reverse pyramid these.
Week 2 / RR - Rep Range / Sets 3 / Reps 3 ranges (7-10), (11-15), (16-20) / Rest 2-3 min
Week 3 / S - Shock / Sets 1-2 / Reps (Lift to failure) preferably within an 8-10 range

There are other rules and such but this is the basis.

A BEAST at the gym is doing this and he LOVES it and is getting some GREAT results!! He trains 6 weeks .. 2 cycles, takes a week off, and starts all over again!!

HAPPY HuMp DAY MARK!! :)

[j_rod85]

BTW I just started P/RR/S and now I am looking at DC. Damn you guys, I really like everything I am reading :D I am going to stick with the P/RR/S for now but DC looks like the sheet.

i know what you mean i was really thinkin i would get somewhere with my w/o and the i read that article on dc training. i'm gonna c what its about. lets just hope curiosity doesn't kill the weightlifter lol!!

[SPACECLOWN]

I know some people that use a variation between the two but I am a person that likes set rules with small deviation.

[justtryn]

GEEZ! After all of today's talk about training, what happens tonight?! I get home and, well, feel like crap! I've felt like something was coming on all day... got home, fell asleep in my chair for a short pre-training nap, and woke up just feeling crummy. Sore throat, ear ache, cough... bleh!

CRAP! I don't have TIME to get sick!! :mad:

[SPACECLOWN]

That sucks! Rest up Mark

[dbx]

CRAP! I don't have TIME to get sick!! :mad:

Sorry to hear that. Hell, just get into bed and maybe you'll fell better tomorrow.

[FatherOfThree]

Rest up, rest is critical, don't push through it bro.

[SPACECLOWN]

How you feeling this morning Mark?

[StlBarbie]

How you feeling this morning Mark?

BUMP BEAST .. how are you today??? :)

[kimsquit]

Hi Mark,

I think we're all waiting to hear - hope it was just a 24 hour thing!

[justtryn]

I'm here - full blown cold in progress. Really torques me off! Oh well - could be worse. I may go home at noon to day and sleep for a bit. I'm drinking lots of fluids to flush this stuff out.

Thanks for looking out for me, folks! :)

[IdahoViking]

I'm here - full blown cold in progress. Really torques me off! Oh well - could be worse. I may go home at noon to day and sleep for a bit. I'm drinking lots of fluids to flush this stuff out.

Thanks for looking out for me, folks! :)
Perhaps you got hit by one of them there computer viruses!?

[SPACECLOWN]

Perhaps you got hit by one of them there computer viruses!?

I hear they are going around :D

[justtryn]

Groan... you guys are a barrel of laughs!

[j_rod85]

Groan... you guys are a barrel of laughs!

nothin like a couple flu semptoms to get your blood flowin. take some of barry bonds "i didn't know they were steriods and you'll feel better.

[justtryn]

I don't think it's the flu - just a nasty head cold. I WILL go to the gym tonight. I had to cancel some other plans cuz I don't want to get my friends sick... but hell, I'll get some strangers sick. I like to share!

[ChocoChick]

Hi JT. Feel better soon. What a nice friend you are to cancel plans rather than expose your friends. I wish more people did that. I am always amazed at people who let their sick kids come to my house to play with my kids and don't tell me. :mad:

[GREENFEATHER]

I don't think it's the flu - just a nasty head cold. I WILL go to the gym tonight. I had to cancel some other plans cuz I don't want to get my friends sick... but hell, I'll get some strangers sick. I like to share!

OK, now I know who to thank when I get sick !! :mad: :D Get well soon man!

[StlBarbie]

BAH .. you are still sick???
Um to sick for the party .. but not for the gym ... ALL GRIT BABY!!! :)

Hope you are 100% soon MARK!! :)

[justtryn]

Hi JT. Feel better soon. What a nice friend you are to cancel plans rather than expose your friends. I wish more people did that. I am always amazed at people who let their sick kids come to my house to play with my kids and don't tell me. :mad:
Thanks db (and everyone else). I'll re-evaluate the gym later today... but right now I'm too stubborn to say I won't go.

Yah, db, I know what you mean! My kids' go to their friend's house every day after school... and those kids seem to catch everything and then pass it on. :mad: This year I seem to be getting everything that's come along. Grrrr.

[jaguarr]

I don't think it's the flu - just a nasty head cold. I WILL go to the gym tonight. I had to cancel some other plans cuz I don't want to get my friends sick... but hell, I'll get some strangers sick. I like to share!

Ummm...dude....you know how you feel sick and everything? It's because you're SICK!!!! Your body is trying to communicate with you and tell you it needs downtime. Rest. There will be plenty of time for working out later and trying to do it while you're SICK will probably just prolong your SICKNESS and make you stay SICK longer. Get to feeling better, bro!

jag

[kimsquit]

Ummm...dude....you know how you feel sick and everything? It's because you're SICK!!!! Your body is trying to communicate with you and tell you it needs downtime. Rest. There will be plenty of time for working out later and trying to do it while you're SICK will probably just prolong your SICKNESS and make you stay SICK longer. Get to feeling better, bro!so what are you saying? :confused: spell it out for us


:p



Mark: listen to Jag and rest up. Too many of us o35ers are falling apart as it is.

[justtryn]

Humph! You guys sound like my WIFE! ;) :p

[jaguarr]

Humph! You guys sound like my WIFE! ;) :p

Oh, so your wife is right, too? :D

jag

[jtroster]

Humph! You guys sound like my WIFE! ;) :p
Or our mothers.

[justtryn]

Don't tell her that! :eek:

[kimsquit]

someone once told me that the best way to get a woman to stop nagging is to say "Y'know, you sound just like your mother"


but I've never had the guts to try it out :p

[UCANDOIT]

The other day my wife had to return the set of encyclopedia's she had bought, she had no use for them as she already knows everthing.....:D

Looks like we have something in common:)

Marcos

[Mr. Someday]

Mark - rest up. Dante would tell you the same thing....no sense going to the gym when the only goal when there is to destroy the log book, which I have found near impossible to do when really sick.

[justtryn]

someone once told me that the best way to get a woman to stop nagging is to say "Y'know, you sound just like your mother"


but I've never had the guts to try it out :p
Oh, that's good! I think I'd have to be really drunk to be brave enough to try that.

[IdahoViking]

How are you feeling today?

[Spitfire-1]

Hey mark

sorry to hear your under the weather. hope its only a mild dose...


YAY! catch up time on squats :)

Only joking , get well soon mate

[StlBarbie]

Are you REALLY going to work out sick???
SHAME SHAME .. you KNOW that is NOT a good idea .... :cool:

[SPACECLOWN]

Did you survive?

[mom24boys]

I have the bad ickies too Mark... less work outs and more naps and pampering I say...( what can I say I can dream about it right) hehehe. Hope ya feel better soon.

[justtryn]

I was good... I didn't workout tonight. :(

TOMORROW!!

[ChocoChick]

Oh, so your wife is right, too? :D

Wives are always right...

:p

:D

[Gunn27]

someone once told me that the best way to get a woman to stop nagging is to say "Y'know, you sound just like your mother"
Yes, I have tried that one. Once! :eek:

Rest up and get back to full health soon, Mark! :)

[StlBarbie]

I was good... I didn't workout tonight. :(

TOMORROW!!

:):):) GREAT JOB!!!!:) ...

[justtryn]

The head cold is still hanging on... but damn it, I went to the gym anyway!!

Bi's, forearms, calves, hams, quads:

Heaping scoop of ragnarok before workout.

Standing DB Curls - 65lbs, 11/5/5 RPs

Hammer Curls - 65lbs 12 straight reps

Stretches

Due to concerns of not having the energy, or having lost strength due to illness, I did not raise the wight on this one, although I should have according to DC trainining plans. On the db curls, I was off by one rep from last time, and off two in the hammer curls. That's ok. Still some good work.

Calf Press - 445lbs 11 reps - up 40lbs

Replaced Glute Ham Raises with Lying Gironda Leg Curls - 100lbs 12/5/5. My gym doesn't have a glute ham raise aparatus, and I couldn't get to the spot I usally do them by putting my legs under a oly bar. The decline bench was being used... so rather than continuing to wait, and wait... I sub'ed the exercise. I may do this one for a while as I've had the "waiting" problem in the past on the ham raises.

Stretches

Hack Squats (Machine) - 360lbs 10 reps.

Widowmaker hacks - 300lbs 20 reps. These were KILLERS this time!!! I think I was just out of gas.

Finished up with my protein shake, apple sauce, and BCAA caps.

Workout partner wanted to go for breakfast... so we went to Elmers and I ate two pancakes :eek: Not on the diet, but it sure tasted good!

That's it folks!

:cool:

[FatherOfThree]

That's a good workout on any day - but you pounded it out when sick: great job!

Mmm Pancakes! I am in the knights of Colombus and once a month week make pancakes - good or bad I just have to sit their with my friends and eat a big stack once a month :) hmmm... maybe I can time that to be a leg day ;)

[justtryn]

Thanks, dude! So, do you have the funny hat and the sword? How can you be in the Knights and training at the same time? All the guys in my parish are 1) 70+, and 2) drinking beer all the time! LOL!!

[FatherOfThree]

Thanks, dude! So, do you have the funny hat and the sword? How can you be in the Knights and training at the same time? All the guys in my parish are 1) 70+, and 2) drinking beer all the time! LOL!!

There is tons of truth in what you said there - not just your parish but across the country. However it is really changing, a few years ago they started really trying to stop making it be an old boys drinking club, and a group where we actually do works of charity and raise money for our parish. It is succeeding.

My council of Knights (chapter if you will) is all really Orthodox 70+ guys, and then a handful of guys my age - but we only do the beer once or twice a year ;)

No funny hat yet for me, but my council is after me to do it, LOL - I was Army for 10 years I told them if I can keep the sword as a wall hanger and bring a rifle I might do it ;)

Sorry the hijack amigo!

[justtryn]

hijack - nah, no hijack. Our council does good charity work... they just seem to do it with a beer in their hand!!

[StlBarbie]

WOW Mark .. you got in a good one despite being sick!!! :)
UM .. and just how are you feeling today????:cool:

I SO NEED A WO PARTNER THAT EATS PANCAKES!!!!!!!!!!!!!!!:D

Happy Sunday MARK!:)

[Hibiscus09]

Hi Mark! Sorry you've been feeling poorly! I hope you're 100% soon.

Great job on the workout! :)

[justtryn]

WOW Mark .. you got in a good one despite being sick!!! :)
UM .. and just how are you feeling today????:cool:

I SO NEED A WO PARTNER THAT EATS PANCAKES!!!!!!!!!!!!!!!:D

Happy Sunday MARK!:)
Thanks Barb and Hibby! The cold is still hanging on. It's a head cold that seems to be worse first thing in the morning.

[eddied27]

Thanks Barb and Hibby! The cold is still hanging on. It's a head cold that seems to be worse first thing in the morning.

achooooo..... :p

[SPACECLOWN]

Day 1 of DC complete :D
Hope you're feeling better.

[kimsquit]

how are you feeling today?

[justtryn]

Hi SC and Chris. One day at a time I'm feeling better. The cold seems to be staying in my head, and hasn't moved to my chest, thank goodness. The Mrs. woke up with it this morning, and my boy had symtoms today. :rolleyes:

Thanks for asking!

[kethnaab]

yup, gotta hate that aspect of family life...sharing is wonderful, but there's some things I'd rather not share.

start sucking down that Vitamin C !

[jaguarr]

http://www.incinerationrecords.org/quarantine-plain_plackard_color.gif

jag

[Spitfire-1]

nice going mark, hang in there and keep the training going through the head cold if you can. It would be a shame to see the progress put on hold

[pastorgbc]

Chicken soup truly does work wonders.

As do zinc and C.

Get well soon,
Ray

[dbx]

Sorry to hear you're still feeling crumby. :(

If it's just a cold, take an extra scoop of that Ragnarok and get to work :D I swear, NO (mostly caffeine) pushes me right through a workout when I'm sick. Now, if it's the flu....different story...get some rest ;)

[justtryn]

Hi Ray and dbx. It's just a cold. I'm drinking my Echinacea tea, and taking halls defense lozenges (vit. C, Echinacea and zinc). It's getting better as time goes on. I'm feeling much better today than I did over the weekend, that's for sure. I'm hitting chest, delts, tris and back tonight. Pushing through!!

[SPACECLOWN]

Hey Mark whats your thoughts on extreme stretching additionally on the day after? or do you think I should stick with my normal bodyweight stretching?

[justtryn]

I think the extreme stretching of the facia is directly tied to adding to the stress that your muscles just underwent with your rest-pause sets... in essence, making more "room" for your muscles to grow. If you do your normal stretching after cardio, on non lifting days, I don't think it will impact the recovery. I don't remember Dante writing about stretching on non-lifting days. I think I'd just stick with your normal bodyweight stretches.

[justtryn]

Today's DC training - Chest, Delts, Tris, Back

RPs = rest pause

Preworkout supp - Ragnarok - 1 heaping scoop, 30 minutes prior.

Flat Bench Press (Smith) - 275lbs 9/3/2 1 more rep than last time plus, up 5lbs and a new PB!

Machine Flies (I don't know what else to call these - replaces pec dec) - 140lbs 30 reps (straight set).

Machine Shoulder Press - 150lbs 9/4/1 RPs - up one rep, total

Extreme stretches for both chest and shoulders

Got distracted talking to someone (yes, she was nice looking) - took about 3 minutes or so, so I skipped abs.

CGBP - 205lbs - 12/6/3 RPs - up 3 reps.

Stretches

Cable Pulldowns - 190lbs 11/7/6 RPs - up 5lbs and one additional rep.

Machine Rows (plates) - 220lbs - two straight sets 11 & 8.5. Weight was a PB on this machine

Stretches

PWO - BCAA caps, bananna and 50 gram protein shake

Felt good about tonights workout. My nose didn't really bother me much, except at the beginning of my workout... BLEH! But I moved up on everything with either weight or reps... plus a couple of pbs to boot!

Later, folks!

:cool:

[dbx]

Flat Bench Press (Smith) - 275lbs 9/3/2 1 more rep than last time plus, up 5lbs and a new PB!

Boy, I can see the intensity level just by your numbers (9/3/2). That's cookin' the chest! Good job, and congrats on the PB :cool:

[justtryn]

Boy, I can see the intensity level just by your numbers (9/3/2). That's cookin' the chest! Good job, and congrats on the PB :cool:
Yep, those 15 breath rests are killers to the followup numbers.

Thanks!

[Chubby Mom]

Just wanted to stop by and tell you how good your looking noticed that your pic changed great job! :D

[justtryn]

Thanks, Rosanne! :D

[StlBarbie]

Quite the WO you got in there buddy .... and all that with a cold ... :cool:


:):):)

THANK YOU!!!

[SPACECLOWN]

Still a bit ill but nail a PB! Awesome!
Thanks for the stretching info. I stuck with some normal stretching. OMG my back is sore and having a cold too I don't know if its bodyaches or DOMS :D

[justtryn]

Hopefully Doms, SC. If it's more than a cold... or if it settles into your chest, skip the workouts!

[ChocoChick]

Hi JT, how are you feeling? Nice wo for a sick guy! :)

[pastorgbc]

Nice job Mark.

Incidentally, adrenalin is an antihistamine. If you have a runny nose, working out with weights usually will dry the nose up for a while.

Ray

[justtryn]

Hi JT, how are you feeling? Nice wo for a sick guy! :)
Thanks, db. It really makes me mad when I get sick. I have too damn much to do!!

[StlBarbie]

Morning Sunshine!!! :)
Why are you two sick .. still??? :cool:
Too many cookies and not enough vitamins??? :D

[Spitfire-1]

Hey mark

I have answered your question on my journal,but i thought you might find this interesting reading.

Go to bnbf.co.uk on the red box click on "news page" then under the title of "old news" click on "squat experiment".

It's worth a read (sorry about the long winded way around to the site, i work with tools, not computers.....LOL)

[justtryn]

I gave it a read - here's the link. http://www.bnbf.co.uk/Squat%20experiment.htm

Not sure what to think of it yet. Results, on both sides, are hard to argue with... I'll ponder this a bit.

[justtryn]

Well, off to train my better half and then get some cardio of my own in. I've got some pretty good DOMs going on in my pecs. Also, noting some doms in my abs - although I didn't do any direct work on them. I'm thinking it's from tensing them up while doing heavy lifts yesterday.

Hope everyone's day is going well. :)

[mom24boys]

*wolfwhistle* hiyas hottie :)

[SPACECLOWN]

Researching my my stretches for the AM ;)
Hope your WO went well.

[justtryn]

*wolfwhistle* hiyas hottie :)

You're so funny, Lisa!


Ok - so, I got pinched today when I went to the gym... fat calipers that is, and body weight. I'm up 3lbs... and have the same bf % as I did at the end of November start of December... 19.4% So, how do I interpret that? Gained fat? Gained muscle? Hell, I don't know. I've been told I look leaner and I was hoping the % would have dropped! Grrr. What's up? (Yes, I know... I'm obsessing.)

[justtryn]

Didn't do much... I'm my wife's trainer now... I'm trying to help push her a bit more. So all I did was about 15 minutes of cardio on the tread climber.

[SPACECLOWN]

15 minutes is better than no minutes

[justtryn]

15 minutes is better than no minutes
Yah, I suppose so. It was REALLY crowded in the cardio room last night, which of course boosted the heat up. It was VERY uncomfortable in there, and when a friend of ours said, hey wanna go get an omlet, I said YES! :)

[Hibiscus09]

Hi Mark! You're a sweetie training your wife! ;)

[SPACECLOWN]

Omelettes you just wait till tommorow and ask barb how her dinner was :D

[kethnaab]

best workouts I ever had were with wifey when she was still healthy, have fun, and don't push her harder than she's ready to be pushed!

[jaguarr]

Hi Mark! You're a sweetie training your wife! ;)


She's spent all these years training HIM, it's the least he can do! :p

jag

[justtryn]

She's spent all these years training HIM, it's the least he can do! :p

jag

That's true, you know... just like YOU are being trained as we speak! :D

--------------

Pre-workout supp. 1 heaping scoop of Ragnarok.

Oh Yah! Tonight was fun! - Biceps, forearms, calves, hams, quads

Incline DB Curls - 50lbs 11/4/4 RPs - up one rep

Extreme Stretches - 60 seconds

Behind the Back Wrist Curls - straight set - 135lbs - 20 reps

Seated Calf Raises - 110lbs 11 reps - They moved the machine around, and for some reason, it's set up a bit differently, and I can now to these correctly... DC style that is - explode up, 5 seconds going downward, hold bottom stretch for 15 seconds. OW! :D

Seated Leg Curls - 200lbs 14/6/5 RPs - up 10lbs New PB! :D Oh yah! Finally beat my old best on this one.

Stretches - 60 seconds

Leg Press - 745 freeking lbs - 8 reps. :eek: Up 10lbs from last week's heavy set.
Leg Press - Widow Maker set - 625lbs for 20 reps. HOLY CRAP - I didn't think I'd be able to crawl out of the press when I was done! I got up and wondered for a bit if my legs were going to hold me up... they felt like noodles! This was up 40lbs on the widowmaker from last time!

Stretches - 60 seconds

I'm damn glad I took the Ragnarok today - I'm convinced it gave me the edge to get through tonight. Going down the flight of stairs to go outside was interesting, tonight!!

Head cold is "kind of" still there... of course, my wife and son now have it. We like to share.

Barb reminded me today of the creatine in Ragnarok and that it may be responsible for my weight gain... the gain coincides with the time line I've been taking it. I don't know if that would affect the caliper tests or not... I would assume it would?

Well, that's it! Later folks!

:cool:

[FatherOfThree]

Fantastic workout Mark!

[justtryn]

Fantastic workout Mark!
Thanks, bud! I appreciate it. :)

[kimsquit]

awesome leg press work, Mark! How are your knees holding up?

~ Chris

[SPACECLOWN]

Holy moly! Mark those are some strong wheels!

[dbx]

Awesome workout, Mark. I don't know why, but I have some of my best workouts during a cold. Maybe it's the adrenaline rush that kinda clears the head..I don't know. Good job.

Not to bust your balloon, but I don't think the type of creatine in Ragnarok would cause bloating, but I could be wrong :)

[justtryn]

Awesome workout, Mark. I don't know why, but I have some of my best workouts during a cold. Maybe it's the adrenaline rush that kinda clears the head..I don't know. Good job.

Not to bust your balloon, but I don't think the type of creatine in Ragnarok would cause bloating, but I could be wrong :)
Well, I don't know if it's bloating or not. I consider bloating different than retaining water... bloat is gas, right? It is for me, anyway!! :D Hell, I don't know.

[dbx]

Well, I don't know if it's bloating or not. I consider bloating different than retaining water... bloat is gas, right? It is for me, anyway!! :D Hell, I don't know.

Bloat....retaining water...all the same to me :). But yeah, I think mono is the primary one that causes bloating, and most of the popular NO products contain CEE, or variations of malate, chealate (sp) etc., and I don't think they make you retain water. But again...not positive.

[justtryn]

awesome leg press work, Mark! How are your knees holding up?

~ Chris


The knees haven't bothered me at all... no stiffness, no pain, no nothing. THANK GOD! :D Please don't tell me I can't go heavy on these, too! ;) That would be a serious bummer after having my squat bubble burst last week... I know, I know - it was for my own good. But still... :)

Thanks, SC! But aren't you the one that posted squats in the range of my leg presses??

Ok - weird story from tonight. I get done with my heavy leg press set, and I'm setting up the weights for the widowmaker - 6 plates on each side (the sled portion weighs 85lbs). This guy comes up and asks how much it is. So I tell him. He goes, "Wow. What are you training for?" I say, nothing, just myself. He shakes his head and says, "let me see your legs." So I lift my shorts up a tad and he just shakes his head, and says "huh," and steps back and watches me start my widowmaker. I see him shake his head and just walk away. Not sure how to take it - whether I should feel slighted or whether I should feel good. :confused:

[StlBarbie]

What the hell was up with guy??? :cool:
Ya should have squatted him Mark!!! :p

AWESOME JOB on the pressing!!!!!!:eek:
And I heard ALL about the EXTREME STRETCHING last night ...
talk about BRUTALITY!!!!!!!!!!! You are such the friend for wanting me to start ... **major look of skeptism here** **WINK**

A lot of us on the RAGNAROK have experienced some bloating ... nothing major though .. but I definitely think it is enough to make any caliper testing .. more questionable than usual ....

BE ONE WITH THE MIRROR!!! :p

Have a great day Mark!! :)

[justtryn]

What the hell was up with guy??? :cool:
Ya should have squatted him Mark!!! :p

AWESOME JOB on the pressing!!!!!!:eek:
And I heard ALL about the EXTREME STRETCHING last night ...
talk about BRUTALITY!!!!!!!!!!! You are such the friend for wanting me to start ... **major look of skeptism here** **WINK**

A lot of us on the RAGNAROK have experienced some bloating ... nothing major though .. but I definitely think it is enough to make any caliper testing .. more questionable than usual ....

BE ONE WITH THE MIRROR!!! :p

Have a great day Mark!! :)

Eh, who knows. No worries. I'd never seen him there before, so I assume he's a resolutionist. Point is I didn't see him pushing much weight! ;)

[ChocoChick]

Yowza! Great wo, Mark!!!

[namtrag]

Great job on the pressing Mark

I saw a guy like that this morning, he was doing tricep pushdowns with about 20lbs, and he was doing each rep in about 1/2 second, and only did 10 reps.

Like that did him any good at all.

[Mr. Someday]

Nice widowmaker set Mark! They suck, don't they?:D You are supposed to be asking yourself "how in the hell......" by rep 10.....definitely a mental aspect to getting through these as well as the physical.

[justtryn]

Oh man, Steve... I was DEFINATELY saying that by 10... by 15, I was pressing, breath, press, breath... by 18 I was saying COME ON MARK YOU ONLY HAVE TWO MORE - YOU HAVE TO DO THIS.... DO NOT FAIL! It is definately mental. Maybe that's why that guy bothered me. He obviously had no idea about PUSHING yourself as hard as you can.

But, LOL, I'm sure if anyone was watching me climb out of that press, they got a good laugh... that was hard work, too!

By the way - have I ever said that I LOVE DC TRAINING!! Sick, isn't it?

[namtrag]

You are a sick man...first BSU, then DC training. What other sick things do you like?????

[justtryn]

You are a sick man...first BSU, then DC training. What other sick things do you like?????

Aw, I've always loved BSU - ever since my dad would take me to their games when I was a little kid. I'm an alum as well... of course when I went there, the team couldn't BUY a win. (damn, now I feel old... that was 20 years ago!) :( Thanks, Mike.

Other sick things? Hmmm. Well, my wife says I'm sick for liking tapioca pudding! She call's it "pig snot."

[namtrag]

Actually, pig snot tastes better! Just kidding, I love tapioca too.

Like I said before, BSU rules!!! Sorry if IV reads this.

Thanks for the kind comments about my pics.

[justtryn]

IV has a daughter (I think) at BSU - he's a Bronco...

[namtrag]

Oh, I thought he was an UI supporter...I guess he was doing his usual kidding when he told me to say Go Vandals!

[IdahoViking]

IV has a daughter (I think) at BSU - he's a Bronco...

My daughter was a Vandal before she became a Bronco. Talk about conflicted!

[justtryn]

She saw the error of her ways, and returned home!! SMART girl!!

[IdahoViking]

She saw the error of her ways, and returned home!! SMART girl!!
This fire in Middleton is kind of scarey! Good thing my wife called in sick this morning, otherwise she would've been there when it started!

[justtryn]

My high school (New Plymouth) burned down when I was a sophomore. At that time, we thought it was pretty cool.

[kethnaab]

My high school (New Plymouth) burned down when I was a sophomore. At that time, we thought it was pretty cool.

geez.

never had a high school burn down on me.

I had my chow hall get blown up though, a few days before Christmas 2004.

[Spitfire-1]

Hey mark

Nice work on the leg press!

Good going on the leg curls too!

I've got to get me some of that ragnarok..........................

[justtryn]

geez.

never had a high school burn down on me.

I had my chow hall get blown up though, a few days before Christmas 2004.

Well... it was interesting. I have pictures of friends of mine stainding with marshmallow roasters in their hands looking at the school as it burned. The fire started from a short in the exhaust fan in the Chemistry Lab... Um... I'm not sure... um, who left the fan on... uh... Gotta go, bye!

[namtrag]

It wasn't a really muscular guy with glasses was it?

[justtryn]

It wasn't a really muscular guy with glasses was it?
Uh... he wasn't muscular then...

Um, I mean, I don't know WHAT you are talking about!! :D

[jaguarr]

All this talk of sports, high school and burning marshmallows over campfires made me think that you could combine all of that for something special. It didn't go as well as I'd hoped:

http://img240.imageshack.us/img240/9271/2475cougar4wq.gif

jag

[mom24boys]

WOW...Great work out JT WTG!

[justtryn]

Thanks mom24! Hey Jag, where are you finding all these goofy videos, anyway?

Ok - tonight's workout. Not happy with parts of it. Humph. Oh well. Chest, Delts, Tris, Back

Smith Incline Bench - 270lbs 8/4/1.5 RPs - just could NOT get that last one more than half way up... thank God for the safely catches on the Smith. That's up 5lbs from last time.

Machine Flies - 145lbs 28 reps - up 5lbs. My chest felt HUGE when I was done with these two exercises.

Smith Shoulder Press - 160lbs - 12/6/4 RPs - up 5lbs. These felt REALLY good, and I probably should have gone higher on the pounds.

Extreme Stretches for chest and shoulders.

Weighted Parallel Bar Dips - BW +80lbs 10/3/2 RPs - off from last time by two reps. :mad: On my 10th rep in the first "set", my left hand slipped a bit forward... not sure why, but in the process of catching myself, my arm HURT! Damn! then 3 reps, then 2 more. I was pissed for not hitting it, and in fact losing two reps. GRRRR! I'm hoping I didn't hurt anything... my left tricep is a bit sore, now. :mad:

Stretches -

Close Grip Pulldowns - 210lbs 9/4/3 RPs - up 5lbs

T-Bar Rows - 200lbs 2 straight sets, 12/10. The t-bar was moved to a different spot tonight and was facing a mirror. This was the first time I've been able to "watch" myself doing these. It was kind a fun watching my muscles bulge a bit! :)

Stretches

So, I finished up, and trained the Mrs afterwards. Good workout, overall, except for the dip issue. Still not happy about that.

Well, that's it for tonight. Off to bed soon so I can get some decent sleep before having to get up extra early to catch my flight. Oh joy!

Later!

:cool:

[kimsquit]

did I miss something? where are you flyin' to?

[justtryn]

did I miss something? where are you flyin' to?
Hey Chris... I'm flying to Seattle tomorrow morning for an all day meeting in Federal Way, then back again in the evening. Oh joy.

[kimsquit]

damn :( If I'd known I would have taken the day off and drove down there for lunch! I have to head "across the line" this weekend anyway, so it would have been a chance to combine trips.

[StlBarbie]

OH MARK .. it was all looking SO GOOD .. until I got to point where you hurt your arm!!!!!!!!:eek:

HOW IS THE ARM???????:eek:

Travel Safely BUD ....:)

[SPACECLOWN]

Fill us in when your back from your trip on that arm Mark! Travel safe.

[joed]

Hope that L arm is just a minor tweak that'll be gone by tonight. Have a good wkend.

[justtryn]

Hi folks! I'm home safe and sound. Hey Chris... lunch wouldn't have worked, anyway... the meeting included a working lunch. Next time!

Hi Barb, SC and Joe... my arm is feeling fine today. If I extend it all the way out and flex my arm it hurts a tiny bit... but I'm thinking it's nothing serious. It sure wasn't a happy time when it happened!