Back To The Dungeon

[FlaIronMind]

"When your head says one thing and your whole life says another, your head always loses."

Ring time today. Much needed actually, even though the last session was this past weekend. Nonetheless, I needed to get back in the ring, get back in front of the heavy and speed bags, and just focus on drills and routines learned a very long time ago. Hands are still busted to hell from the session from this weekend but, frankly, it feels good. I look down and it's a constant reminder of that feeling...really something I can't quite describe. But when in front of those bags, when in front of my sparring partner, every other thing in this world vanishes. It's me. It's him. It's the bags. Nothing else. Much the same with iron of course, but it's a bit different. Anyway, enough pseudo-psychobabble bullshiiit.

Today's Session:

WU:
Pull-Up(WG): BW x 10 (x 2)
BW x 7 (+25lbs) (x 2)
BW x 5 (+45lbs) (x 2)

Burpees + Pushups: 15 x 5.

Session:
Heavy Bag: 45 minutes (3 min. x 15) (Hands were screaming for the first couple of sets, even wrapped and with 16 oz. gloves, but that passed soon enough.)
Speed Bag: 30 minutes
Speed Rope: Whatever. Just kept jumping. A long time.
Medicine ball: Whatever x 2. Various drills x however long. Long being the operative word.
Mitt work.
Sparring.

Close:
3 miles, 20:36.

[Big_Sky_Guy]

Welcome back.

[Marius_Ursus]

Hey, jarhead! Thanks for the awesome Dempsey quote.

Glad to see you posting.

[FlaIronMind]

Welcome back.

Thank you.

Hey, jarhead! Thanks for the awesome Dempsey quote.

Glad to see you posting.

Thanks brother. Just the pic is Dempsey's. But I love that quote, long ago memorized it and I just felt it fit well. Actually made by Humphrey Bogart (playing Frank McCloud) in "Key Largo."

[FlaIronMind]

Today's Session:

The cold, arctic blight that has been plaguing many arrived here in Miami Beach (South Florida) today. Temp was around 55 degrees or so this morning when I was up (0400). Scheduled dungeon day, but such a temp doesn't come 'round these parts much. So, I opted for some road work instead. Moved dungeon time to tomorrow. Was nice to throw on some shorts, tank top, put on the weighted vest and head out. Temp outside was awesome.

4 miles with weighted vest (100#). Partial sand run, partial concrete run, intermittent sprints. 30:11

Felt great.

[Plateauplower]

Your a beast, glad your posting in here again. 100lb vest / 4mi on sand yikes, some serious conditioning.

[baker]

In again brother. Hope the competiton works out.

[FlaIronMind]

Your a beast, glad your posting in here again. 100lb vest / 4mi on sand yikes, some serious conditioning.

Many thanks.

In again brother. Hope the competiton works out.

Thanks brother.

___________________________________________

Posting today's session momentarily...

[FlaIronMind]

Today's Session:

The Holy Trinity

Squat:
5 x 225lbs (w/ pink bands doubled, wrapped around DBs on floor, ran to ends of bar)
5 x 315lbs (w/ pink bands doubled, wrapped around DBs on floor, ran to ends of bar)
----------
5 x 405lbs (w/ pink bands doubled, wrapped around DBs on floor, ran to ends of bar)
Belted...
5 x 495lbs
Belted & knees wrapped...
3 x 585lbs
2 x 635lbs
1 x 675lbs
1 x 695lbs
1 x 715lbs

SLDL:
5 x 275lbs (w/ pink bands doubled, ran alongside bar, stood on for lift).
5 x 315lbs (w/ pink bands doubled, ran alongside bar, stood on for lift).
-----------
5 x 405lbs (w/ pink bands doubled, ran alongside bar, stood on for lift).
5 x 495lbs
Belted...
3 x 545lbs
2 x 595lbs
1 x 615lbs
1 x 635lbs
1 x 655lbs

Bench Press:
5 x 225lbs (w/ pink bands doubled, wrapped around DBs on floor, ran to ends of bar)
5 x 275lbs (w/ pink bands doubled, wrapped around DBs on floor, ran to ends of bar)
-----------
5 x 315lbs
3 x 405lbs
2 x 455lbs
Wrists wrapped...
1 x 475lbs
1 x 495lbs
1 x 515lbs

Close:
Nothing.

Make it a great weekend brothers/sisters.

[Marius_Ursus]

That's what I'm talkin' about. Squat/DL/Bench.

Eff yeah.

It's amazing how strong you've gotten.

[camau71]

Today's Session:

The Holy Trinity

Squat:
5 x 225lbs (w/ pink bands doubled, wrapped around DBs on floor, ran to ends of bar)
5 x 315lbs (w/ pink bands doubled, wrapped around DBs on floor, ran to ends of bar)
----------
5 x 405lbs (w/ pink bands doubled, wrapped around DBs on floor, ran to ends of bar)
Belted...
5 x 495lbs
Belted & knees wrapped...
3 x 585lbs
2 x 635lbs
1 x 675lbs
1 x 695lbs
1 x 715lbs

SLDL:
5 x 275lbs (w/ pink bands doubled, ran alongside bar, stood on for lift).
5 x 315lbs (w/ pink bands doubled, ran alongside bar, stood on for lift).
-----------
5 x 405lbs (w/ pink bands doubled, ran alongside bar, stood on for lift).
5 x 495lbs
Belted...
3 x 545lbs
2 x 595lbs
1 x 615lbs
1 x 635lbs
1 x 655lbs

Bench Press:
5 x 225lbs (w/ pink bands doubled, wrapped around DBs on floor, ran to ends of bar)
5 x 275lbs (w/ pink bands doubled, wrapped around DBs on floor, ran to ends of bar)
-----------
5 x 315lbs
3 x 405lbs
2 x 455lbs
Wrists wrapped...
1 x 475lbs
1 x 495lbs
1 x 515lbs

Close:
Nothing.

Make it a great weekend brothers/sisters.

The big three in one workout with any loads is tough. This is off the chart, + 4 miles in a #100 vest = SICK!!! Exceptional work brother!

[FlaIronMind]

That's what I'm talkin' about. Squat/DL/Bench.

Eff yeah.

It's amazing how strong you've gotten.

The big three in one workout with any loads is tough. This is off the chart, + 4 miles in a #100 vest = SICK!!! Exceptional work brother!

Thank you brothers.

[RT1957]

Close:
Nothing.

....those are some serious numbers.....

What's left to say.....speechless is where most of us would be....great work....Impressive

[FlaIronMind]

....those are some serious numbers.....

What's left to say.....speechless is where most of us would be....great work....Impressive

Thank you.

[mirroroferised]

Subbed as soon as my jaw is back up off the keyboard. Holy

[FlaIronMind]

Subbed as soon as my jaw is back up off the keyboard. Holy

Thanks. And thank you for stopping by.

________________________________

Posting today's session momentarily...

[FlaIronMind]

"But I have promises to keep, and miles to go before I sleep."

Moderately early 0500 dungeon session today. Nothing spectacular. Clocked in, got it done, clocked out.

Today's Session:

Front Squat (Cross Grip):
10 x 155lbs
10 x 185lbs
-----------
5 x 225lbs
5 x 245lbs
5 x 275lbs
5 x 295lbs
3 x 315lbs

Bent-Over BB Row:
10 x 185lbs
10 x 205lbs
-----------
5 x 225lbs
5 x 275lbs
5 x 295lbs
5 x 315lbs
3 x 365lbs

Power Clean to OH Press:
7 x 135lbs
7 x 155lbs
----------
5 x 155lbs
5 x 185lbs
5 x 225lbs
5 x 245lbs
3 x 275lbs
An old-favorite combo, this will put you in check p.d.q.

Close:
Speed rope...whatever. Approx. 10 minutes.
10 minutes, treadmill, 4.0 mph.

[baker]

Couple of good sessions big fella. Heard from MHL? Wish he'd resurrect his journal too.

[FlaIronMind]

Couple of good sessions big fella. Heard from MHL? Wish he'd resurrect his journal too.

Thanks brother. Yeah, Mike's presence is sorely missed. I've not heard from him in a while.

[Jbizzlechizzle]

Subbed as soon as my jaw is back up off the keyboard. Holy

Agreed... don't know you, but I'm IN. Great work!

[Marius_Ursus]

Power Clean to OH Press:
7 x 135lbs
7 x 155lbs
----------
5 x 155lbs
5 x 185lbs
5 x 225lbs
5 x 245lbs
3 x 275lbs
An old-favorite combo, this will put you in check p.d.q.

Amen!

[bamazav]

You do more in the wee hours of the morning than most people to in all the waking hours of the week. Great work. Dem criminals gotta fear you!

[FlaIronMind]

Agreed... don't know you, but I'm IN. Great work!

Thanks.

Amen!

You do more in the wee hours of the morning than most people to in all the waking hours of the week. Great work. Dem criminals gotta fear you!

Thanks brother.

________________________________

Posting today's session momentarily...

[mirroroferised]

Amen!

I keep reading this so I've started adding them in as well instead of off the hooks. Humbling. Keep learning a ton in the journals.

[FlaIronMind]

"There are things that have to be forgotten if you want to go on living."

Early morning dungeon session. For the most part, a Nancy-boy arm session.

WU:
Compound Good Mornings ( x R, L, C):
10 x 95lbs
10 x 135lbs
-----------
5 x 185lbs
5 x 225lbs
5 x 255lbs
5 x 275lbs
3 x 295lbs

Today's Session:

BB French Press (Standing):
10 x 65lbs
10 x 85lbs
----------
7 x 85lbs
7 x 95lbs
5 x 115lbs (x 3)

BB Curl (+ RG BB Curl SS):
10 x 65lbs
10 x 65lbs (RG)
10 x 85lbs
10 x 85lbs (RG)
----------
7 x 95lbs
7 x 95lbs (RG)
7 x 105lbs
7 x 105lbs (RG)
5 x 115lbs
5 x 115lbs (RG)
5 x 125lbs
5 x 125lbs (RG)
5 x 135lbs
5 x 135lbs (RG)
Nice pump from this SS. Always.

Arnolds (Standing):
10 x 45lbs
10 x 55lbs
----------
10 x 55lbs
10 x 65lbs
7 x 75lbs
7 x 85lbs
5 x 95lbs

Hammer Curl:
10 x 50lbs
10 x 50lbs
----------
10 x 60lbs
10 x 65lbs
7 x 70lbs
7 x 75lbs
5 x 85lbs

Tricep Pulldown (Rope):
10 x 60lbs
10 x 70lbs
----------
10 x 80lbs
10 x 90lbs
7 x 115lbs
7 x 115lbs
5 x 130lbs

Bench Press (RG + CG SS):
10 x 95lbs (x CG + RG)
10 x 115lbs (x CG + RG)
------------
10 x 135lbs (x CG + RG)
10 x 135lbs (x CG + RG)
7 x 185lbs (x CG + RG)
7 x 185lbs (x CG + RG)
5 x 225lbs (x CG + RG)

Bent-Arm Lateral:
10 x 50lbs
10 x 60lbs
-----------
10 x 65lbs
10 x 70lbs
7 x 80lbs
7 x 90lbs
5 x 110lbs

Close:
10 minutes elliptical.

[FlaIronMind]

"Emotional hurt, you gotta let that go. Walk away and let it be. So many highs and lows, but if you keep being down, you'll never get up.

Today's Session:

Ring time.

A pic from my old stomping grounds. Was thinking back about my Golden Gloves days just this morning. As I headed to the dungeon in fog so thick it reminded me of being back home in SF. Still dark, the thick fog made it even more....hell, I don't know. It was dark. It was foggy. I was in a mood. A mood to wrap up the hands, lace up the boots, put on the gloves and the beat the ever loving sh*t out of some bags and give my sparring partner one hell of a wake-up call.

Happy Hump Day.

[EB68]

Several great session lately. My local Gym would have to invest in more plates for you alone to get a session in. I would not want to be in the ring opposite of you for sure

[FlaIronMind]

Several great session lately. My local Gym would have to invest in more plates for you alone to get a session in. I would not want to be in the ring opposite of you for sure

Thanks brother.

[FlaIronMind]

“You go...and take a book or two from the shelves. You read a few lines, like your life depended on reading 'em right. But you know your life doesn't depend on anything that makes sense, and you wonder where in the hell you got the idea it did; and you begin to get sore.”

Roadwork:

6 miles. 44:12.

[camau71]

Thinking about you brother, it's tough out there for those in law enforcement. My prayers are with you my friend.