Bronzebird's Roost, tribulations of a beginner at 47

[immuno]

Hey, lot's 'o stuff going on in here. Even ping pong! subb'd!

[BuckSpin]

Stopping in per the invitation. Didn't read the whole journal, but checked out the beginning & where you are now.

1st, glad to hear your dad is doing better.

2nd, for a noob to your Journal can you please summarize your current training? What is your focus right now, any gains, your approach, etc.

[DNG]

Looking good, Marty. I'll be watching your pushups progress. I know you wanted to reach your old PR - but do you have any goals beyond that?

What are you studying?

[Bronzebird]

Originally Posted by immuno

Hey, lot's 'o stuff going on in here. Even ping pong! subb'd!

Thanks for stopping by the joint, I'm getting my strength back to do heavier lifts...

Originally Posted by BuckSpin

Stopping in per the invitation. Didn't read the whole journal, but checked out the beginning & where you are now.

1st, glad to hear your dad is doing better.

2nd, for a noob to your Journal can you please summarize your current training? What is your focus right now, any gains, your approach, etc.

My focus is regain strength in a 3 to 4 day split routine. Goal is to add solid mass without getting fat again. Overall goal is to add mass/weight. I enjoy experimenting with different strength programs with periodizations. Squats is my current progress goal. The dead lift program took me from 225# to 340. I was pleased with strength gains. After a 2 month break I'm doing 275 for 3 reps. Lesson learned that strength gains are lost rapidly...
I'm optimistic to bounce back slow and steady. I take supps before and after training sessions. Protein, optimen vitamin, amino blend with creatin, fish oil caps, and a healthy diet.

Originally Posted by DNG

Looking good, Marty. I'll be watching your pushups progress. I know you wanted to reach your old PR - but do you have any goals beyond that?

What are you studying?

Hey Duncan, push ups are just a high rep cycle to reach 500 in 30 minutes. Then move the bar again... Bench 300# is my strength goal.
Education is applied in the criminal justice field. My assosiates core curiculum is completed and filling in credits with general studies. This quarter is psycology and helath/physical education. I carry a 4.0 gpa going to school part time and enjoy the challenge to stimulate mind at my age. I currently work for Oregon corrections with juevinle offenders. Parloe officer will be my next challenge with the completetion of 2 year degree. Continuing for a Masters degree is a personal goal.
I'll be checking in on ya soon!
Off to do chores then head to the gym.

[Bronzebird]

7-4-09
Saturday Shoulders on cable machine at work, 11am.

Double arm Front delt raises:
3 plates x 20 reps, 4 plates x15, 5 x 10, 7 x 5
60 seconds rest between sets.

standing cross belly internal rotation rotator cuff:
4 plates x 10, 5 x10, 6 x 10
No rest, single alternating arms.

Reverse rotator rotation:
3 plates x 3 sets x 10 reps each.
No rest, single alternating arms.

Lawn mower pulls:
3 plates x 10 reps, 4 x 10, 5 x10
No rest, single alternating arms.

Finished with single front delt raises:
1 plate x 2 sets x 10 reps
No rest, single alternating arms.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Sunday Cardio
5pm-jogged 1.5 miles around my neighborhood. 15 minutes
7pm- walked with my wife for 45 minutes at the park. Aprox 3 miles.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Monday Cardio
11am- 45 min walk with my wife and 3 trips to the top of the stadium working the stairs.

Gym wo 6:30-7pm
Squats: Bar x 10, 135 x 5, 7, 5, 5 reps
30 seconds rest between sets. Legs seemed tired so I did not push my introduction back at the gym. (old working weight was 275#)

Leg extension: 60 x 10, 70 x 10, 90 x 10
30 seconds rest and all felt good. (old working weight was 120#)

Leg curls: 70 x 10, 110 x 5, 90 x10
30 seconds rest between sets. (old working weight was 110# for 2 sets of 10reps)

Calf raises: 120# x 3 sets x 10 reps
30 seconds rest between sets. (old weight was 150)

Notes: Welcome back to the base line. Rest times will increase as the intensity increases.

[Leaf_Longbottom]

Originally Posted by Bronzebird

7-4-09
Saturday Shoulders on cable machine at work, 11am.

Double arm Front delt raises:
3 plates x 20 reps, 4 plates x15, 5 x 10, 7 x 5
60 seconds rest between sets.

standing cross belly internal rotation rotator cuff:
4 plates x 10, 5 x10, 6 x 10
No rest, single alternating arms.

Reverse rotator rotation:
3 plates x 3 sets x 10 reps each.
No rest, single alternating arms.

Lawn mower pulls:
3 plates x 10 reps, 4 x 10, 5 x10
No rest, single alternating arms.

Finished with single front delt raises:
1 plate x 2 sets x 10 reps
No rest, single alternating arms.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Sunday Cardio
5pm-jogged 1.5 miles around my neighborhood. 15 minutes
7pm- walked with my wife for 45 minutes at the park. Aprox 3 miles.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Monday Cardio
11am- 45 min walk with my wife and 3 trips to the top of the stadium working the stairs.

Gym wo 6:30-7pm
Squats: Bar x 10, 135 x 5, 7, 5, 5 reps
30 seconds rest between sets. Legs seemed tired so I did not push my introduction back at the gym. (old working weight was 275#)

Leg extension: 60 x 10, 70 x 10, 90 x 10
30 seconds rest and all felt good. (old working weight was 120#)

Leg curls: 70 x 10, 110 x 5, 90 x10
30 seconds rest between sets. (old working weight was 110# for 2 sets of 10reps)

Calf raises: 120# x 3 sets x 10 reps
30 seconds rest between sets. (old weight was 150)

Notes: Welcome back to the base line. Rest times will increase as the intensity increases.

Alright! A nice consistant start....Keep stringing them together and feel the flex.

[Bronzebird]

Originally Posted by Leaf_Longbottom

Alright! A nice consistant start....Keep stringing them together and feel the flex.

Yep, Weaving my way back up the ladder. I need lots of stringz... Thanks for the comment my Canadian friend. I think your dog wants to go for a jog? I could be wrong, Dough!

**************************************************
Life notes: I went to Seattle with my wife Tuesday afternoon. We got a nice room on the waterfront at the Edgewater Inn. Visited my dad and gave him his belated Fathers Day gift. Then left at 8pm for visitation hours are closed. We decided to pig out at Red Robin near the hotel at 9pm. Then went for a short walk along the piers about 30 minutes. Then lights out at midnight.
Wednesday walked the Pike Place Market and showed my wife my dad's old Bakery under the Pike street clock. She kinda teared up and wanted to leave. So we wandered the shops down below the market and headed back to the hospital to visit my dad. After about an hour of visiting the physical therapist crew came in and prep'd him for some walking. We watched him shuffle 50 feet and back. Stopping 3 times for rest. We left for home around 5pm and had the Kung Foo Buffet. Ate my first snail and probably my last, real fishy flavored in the gut. The muscle was sweet...
All was well till this early Thurs. AM, Dad got a fever of 102 degrees and was shipped to the ICU. My step mom was asked by the hospital, if he goes into cardiac arrest, do you want him resuscitated? She blew a gasket and from what I understand has been crying most of the morning. My brother called and gave me the heads up on dad's set back. So I called the ICU and talked with my step mom. I reassured her that there is no reason NOT to resuscitate him, should he need it? Dad has not requested to halt any medical treatment for his recovery. She felt better and gave me a BIG thank you for saying Dad is worthy of continued life? He takes 2 step forward and one step back. Over the last 3 months he is much better now than being the sickest patient in hospital. So, this fever needs to be played out, find the cause of infection. Pneumonia is a possibility but is not a confirmed prognosis.
So life goes on for the next challenge.
************************************************** *****
Tuesday Cardio: 45 minute walk with a fast pace.

Wednesday: Morning stroll in Seattle with hills, stairs, and lots of people. Not much cardio in my opinion but the legs got a nice burn here and there.

Thursday: Noon bicycle ride with my wife for 20 minutes. Not much intensity just a good cardio pace.
4-4:45pm Back routine:
Deadlift warm up- bar x10, 135 x 5, 185 x 5, 225 x 5, 275 x 3. Rest was about 1 minute while changing plates. I felt a little weak during wu.

Speed DL- 250# x 3 sets x 3 reps. About 1 minute to 70 seconds of rest between sets.

Semi-super sets below:
Barbell shrugs- 185 x 3 sets x 10 reps
SLDL - 160 x 10, 10, 5
One rest stop after each SLDL set for 60 seconds.

Semi-super sets below:
Chin ups- bw x 3 sets x 5, 5, 6 reps! As a note I can do about 20 chinups fresh...so the pre tax factor makes these a challenge (lol).
Bent over rows- 145 x 3 sets x 5 reps
One minute rest after each set of rows. My palms really hurt today and grip is feeling the heavy bar. Forearm wo is scheduled in a couple of days.

My post wo beverage is Universal Torrent. It really makes me feel re-energized as I speak. I am mixing my own pre-wo shake and missed having one today because of a steak and pasta lunch. Plenty of calories to burn. But I did feel a little drained during DL wu. I go back to work on Saturday. I have 5 days off this week...lots of school work to keep me busy!

[Nikonguy]

Hey bro. Best wishes to your Dad for a speedy recovery.

Your workouts are looking very strong! DL 350x3x3 Well done sir!

[Bronzebird]

Originally Posted by Nikonguy

Hey bro. Best wishes to your Dad for a speedy recovery.

Your workouts are looking very strong! DL 350x3x3 Well done sir!

Correction, my heaviest lift is 340 x 1? Should be 250x3x3... And thanks for the kind words.
<><><><><><><><><><><><><><><><><><><>

Friday was alot of reading and studying. Cardio for 50 minutes with the misses for an evening walk about the neighborhood.

Saturday: Shoulders

Standing front double arm raises on cable machine
4 plates x 20 reps
5 plates x 15 reps
6 plates x 10 reps
7 plates x 7
Rest 60 seconds between sets

Single internal rotator cuff-
4 plates x 15
5 x 15
6 x 10
7 x 10
No rest, just alternate arms.

Single external
3 x 15
4 x 10
5 x 10
No rest, just alternate arms.

Lawn mower pulls from low pully:
3 x 10
4 x10
No rest, just alternate arms.

Cardio: 20 minutes of walking while doing shoulder stretches and ROM swings. Very good pump in rear delts and clavacil.

Ping Pong for 30 minutes.

[Nikonguy]

Oops! My bad.

[DNG]

Damn - sorry to hear that your Dad is still struggling.

He'll be back in my prayers.

[Seawren]

Hi BB! Your workouts are looking great. So sorry to hear about your dad. I know it's been a struggle to get him healthier. It's hard at that age. My prayers are with you.

[Leaf_Longbottom]

Originally Posted by Bronzebird

Yep, Weaving my way back up the ladder. I need lots of stringz... Thanks for the comment my Canadian friend. I think your dog wants to go for a jog? I could be wrong, Dough!

**************************************************
Life notes: I went to Seattle with my wife Tuesday afternoon. We got a nice room on the waterfront at the Edgewater Inn. Visited my dad and gave him his belated Fathers Day gift. Then left at 8pm for visitation hours are closed. We decided to pig out at Red Robin near the hotel at 9pm. Then went for a short walk along the piers about 30 minutes. Then lights out at midnight.
Wednesday walked the Pike Place Market and showed my wife my dad's old Bakery under the Pike street clock. She kinda teared up and wanted to leave. So we wandered the shops down below the market and headed back to the hospital to visit my dad. After about an hour of visiting the physical therapist crew came in and prep'd him for some walking. We watched him shuffle 50 feet and back. Stopping 3 times for rest. We left for home around 5pm and had the Kung Foo Buffet. Ate my first snail and probably my last, real fishy flavored in the gut. The muscle was sweet...
All was well till this early Thurs. AM, Dad got a fever of 102 degrees and was shipped to the ICU. My step mom was asked by the hospital, if he goes into cardiac arrest, do you want him resuscitated? She blew a gasket and from what I understand has been crying most of the morning. My brother called and gave me the heads up on dad's set back. So I called the ICU and talked with my step mom. I reassured her that there is no reason NOT to resuscitate him, should he need it? Dad has not requested to halt any medical treatment for his recovery. She felt better and gave me a BIG thank you for saying Dad is worthy of continued life? He takes 2 step forward and one step back. Over the last 3 months he is much better now than being the sickest patient in hospital. So, this fever needs to be played out, find the cause of infection. Pneumonia is a possibility but is not a confirmed prognosis.
So life goes on for the next challenge.
************************************************** *****
Tuesday Cardio: 45 minute walk with a fast pace.

Wednesday: Morning stroll in Seattle with hills, stairs, and lots of people. Not much cardio in my opinion but the legs got a nice burn here and there.

Thursday: Noon bicycle ride with my wife for 20 minutes. Not much intensity just a good cardio pace.
4-4:45pm Back routine:
Deadlift warm up- bar x10, 135 x 5, 185 x 5, 225 x 5, 275 x 3. Rest was about 1 minute while changing plates. I felt a little weak during wu.

Speed DL- 250# x 3 sets x 3 reps. About 1 minute to 70 seconds of rest between sets.

Semi-super sets below:
Barbell shrugs- 185 x 3 sets x 10 reps
SLDL - 160 x 10, 10, 5
One rest stop after each SLDL set for 60 seconds.

Semi-super sets below:
Chin ups- bw x 3 sets x 5, 5, 6 reps! As a note I can do about 20 chinups fresh...so the pre tax factor makes these a challenge (lol).
Bent over rows- 145 x 3 sets x 5 reps
One minute rest after each set of rows. My palms really hurt today and grip is feeling the heavy bar. Forearm wo is scheduled in a couple of days.

My post wo beverage is Universal Torrent. It really makes me feel re-energized as I speak. I am mixing my own pre-wo shake and missed having one today because of a steak and pasta lunch. Plenty of calories to burn. But I did feel a little drained during DL wu. I go back to work on Saturday. I have 5 days off this week...lots of school work to keep me busy!

Maybe you should give your dad one of your pre or post workout beverages....J/k....get better Papa Bbird and kick this damn infection!

[Bronzebird]

Originally Posted by Nikonguy

Oops! My bad.

Hey bud no prob. If I did not take a break from the heavies, then I'm sure I'd be working on 400#.

Originally Posted by DNG

Damn - sorry to hear that your Dad is still struggling.

He'll be back in my prayers.

Thanks Duncan!

Originally Posted by Seawren

Hi BB! Your workouts are looking great. So sorry to hear about your dad. I know it's been a struggle to get him healthier. It's hard at that age. My prayers are with you.

Thanks Cynthia!

Originally Posted by Leaf_Longbottom

Maybe you should give your dad one of your pre or post workout beverages....J/k....get better Papa Bbird and kick this damn infection!

Thanks Mike!
XxXxXxXxXxXxXxXxXxXxXxXxXxXxXxXxXxXxXxXxXxXxXxXxXx XxXxXxX

Sunday: 4 mile walk in cougar trails 1hr.10min. Figure I would start my running program if we seen a cat? J/K (cats will chase you down, so I carried a big stick...)

Monday: 9:50 am- 70 deep bw squats. 40 push ups non stop.
This is still part of my college lab fitness test and I'm "above average" according to the statistic done by The Cooper Institute of Aerobic Research, Dallas Tx.

Monday: 10:00am- One hour walk around neighborhood. 3.75 mile, 30 minutes of ping pong, 10 pull ups for the heck of it.

[Bronzebird]

Mixing up the base line test: Noon
push ups- 40 reps x 1 set

squats- 54# x 50 reps x 1 set

bb curls- 54# x 15, 20, 15 reps. (2min rest between sets)

overhead press- 54# x 20, 10 reps (2min rest)

Notes: I'm easing back into going heavy. Overall tendon conditioning. Heavy for me is beating old PR's. I'm keeping track of rebound weeks.

[Bronzebird]

Been busy doing the Oregon to Seattle commute visiting my dad in ICU. Getting 88% on college test and quizzes. My scores have dropped this quarter from 95%. I blame it on the trick questions that have tripped my logic thus far. The simple broad spectrum answers have been the correct answer. I should be back on the track for the last half of the quarter.

69696969696969696969696969696969696969696969696969 69

Thursday:
30 push ups, 50 body weight ATG's, 2 hours of canoe rowing, and 8 hours behind the wheel driving

Saturday: Shoulders
Front raises- 3plates x 20, 4x 20, 5x 10, 6x 10, 7x 7 (60 seconds rest between sets)

Alternate Internal roations for rotator- 3x 20, 4x 20, 5x 15, 6 x 10
no rest, switch and go.

Alternate External rotations- 3x 15, 4x 10, 5x 10
no rest, switch and go.

Alternate lawn mower pulls-
3x 15, 4x 15, 5x 10
no rest, switch and go.

Alternate Carlman pulls-
3x 15, 4x 15, 5x 15
no rest, switch and go.

Finished with 20 minutes of walking with heart rate at 133. Arm stretches done during walk.

50 minutes total with a nice all around shoulder pump.

[DNG]

Haven't seen you here for some time, Marty - I hope everything is okay!

[Bronzebird]

Originally Posted by DNG

Haven't seen you here for some time, Marty - I hope everything is okay!

Things are hectic with school, sick dad/ICU visitation, work overtime, and keeping my wife happy. My workouts have been at home.
7-14-2009
Squats/54# x 50 reps x 1 set, curls/54#x15,20,15 reps, Mill.press/54#x20,10reps,
Push Ups/40reps x1
7-21-2009
squats/74# x 60 reps x 1 set, curls/74# x 5 reps, Mill. press/74# x 10, 20 reps, bentover rows/74# x 25, 15, 15 reps
7-25-2009
squats/74# x 20 reps. Knee weakness from jogging program of 3 miles. Curls/74#x5 reps, push ups/114 reps in 5 minutes (working on new cycle).
8-2-2009
Squats/74# x 55 continous reps in 5 minutes. Heart rate at 129 bpm. Quad fatigue near failure. Curls/74# x 12 reps x 1 set, push ups in 5 minutes; only 95? down 19 reps. I usally do not finish with pu. I see I have a new baseline challenge to finish with these?

I have been running, hiking, and jogging to increase my cardio capacity. I have not been logging much as of late. But I am active at 190lbs and 35.25 waist today. Body compostion an related health care to being fat has changed my eating habits and goals of not bulking.
Unitl next time, keep lifting and eating healthy!

[Seawren]

Hi BB! You ARE staying busy aren't you! Glad to see you are still getting cardio and lifting in, that's great. This is a tough time, but you are doing great!

[DNG]

Busy as hell, yet still managing to throw in a few hard-assed workouts. Good stuff!



Still pullin' for your Dad...

[Bronzebird]

Originally Posted by Seawren

Hi BB! You ARE staying busy aren't you! Glad to see you are still getting cardio and lifting in, that's great. This is a tough time, but you are doing great!

Yes I have a few chores to do before working out...Still have my lifting goals after I weather the storm.

Originally Posted by DNG

Busy as hell, yet still managing to throw in a few hard-assed workouts. Good stuff!



Still pullin' for your Dad...

Yep the workouts are getting done at random times. And Pop's is still fighting to get well. I go back up to Seattle before next Thursday sometime. He is schedule to have a trechiotomy breathing tube put in his throat.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8-7-09
squats/94# x 40 reps, bent over bb rows/94# x 15, 15, overhead press/74# x 12, 12, curls/74# x 12 reps, push ups x 50 reps

8-8-09
30 minute push up challenge done at 340 reps. I believe this is my old PR and look forward to lifting heavy again. My backyard weights have served me well to regain some core strength that was lost. My last assignment was submitted today for school and I'm done till September! I guess the push ups are my victory dance for another quarter done.

[bird72]

Originally Posted by Bronzebird

Things are hectic with school, sick dad/ICU visitation, work overtime, and keeping my wife happy. My workouts have been at home.
7-14-2009
Squats/54# x 50 reps x 1 set, curls/54#x15,20,15 reps, Mill.press/54#x20,10reps,
Push Ups/40reps x1
7-21-2009
squats/74# x 60 reps x 1 set, curls/74# x 5 reps, Mill. press/74# x 10, 20 reps, bentover rows/74# x 25, 15, 15 reps
7-25-2009
squats/74# x 20 reps. Knee weakness from jogging program of 3 miles. Curls/74#x5 reps, push ups/114 reps in 5 minutes (working on new cycle).
8-2-2009
Squats/74# x 55 continous reps in 5 minutes. Heart rate at 129 bpm. Quad fatigue near failure. Curls/74# x 12 reps x 1 set, push ups in 5 minutes; only 95? down 19 reps. I usally do not finish with pu. I see I have a new baseline challenge to finish with these?

I have been running, hiking, and jogging to increase my cardio capacity. I have not been logging much as of late. But I am active at 190lbs and 35.25 waist today. Body compostion an related health care to being fat has changed my eating habits and goals of not bulking.
Unitl next time, keep lifting and eating healthy!

ohai, there, saludos, good to know about you.

[alkell]

Good compound moves you are using there.

Hope life settles down for you a bit shortly.

[Bronzebird]

Originally Posted by bird72

ohai, there, saludos, good to know about you.

Denada

Originally Posted by alkell

Good compound moves you are using there.

Hope life settles down for you a bit shortly.

God's blessings are in abundance for my family and five sibilings. I'm pleased that Dad is no longer suffering with illness. We have recieved spiritual gifts that affirm our faith. And my father has started a new journey! (amen) The memorial service will be a millitary and christian burial. I made the arrangements today and wait for the co-ordination to fall into place for the service. One more trip to Seattle, then life should find a new pace for me and my wife. It has been since last October that dad has been ill and what a warrior to the end. I'm very proud of my dad!

Last workout was 8-15-09. 378 pushups in 30 minutes. I was dom'd up for a few days and it felt great! I think 22 more should be squeezed in for the next session for someone special in my life...

[alkell]

Originally Posted by Bronzebird

I'm very proud of my dad!

Good for you BB, my condolences mate.

[Bronzebird]

Originally Posted by alkell

Good for you BB, my condolences mate.

Thank you!

[Bronzebird]

Originally Posted by Bronzebird

Last workout was 8-15-09. 378 pushups in 30 minutes. I was dom'd up for a few days and it felt great! I think 22 more should be squeezed in for the next session for someone special in my life...

Got'er done, new PR, 412 in 30 minutes. Now I'm movtivated again! The key to progress is time management in thirty minutes of push ups.

[Bronzebird]

I went to the gym today and hit the legs. The bar on the traps for squats was daunting that it has been several months since squating more than 110 pounds. However it was good to get the warm up routine done and on to strapping on the lifting belt!

As a side note we finally got a new pup after 14 months without one...Her name is Kizzy and is derived from Kismee. I have been asked if the name was from the TV show "Roots"? And the answer is no, not at all...

++++++++++++++++++++++++++++++++++++++++++++++++++ ++++++++

Power cage squats-

Warm up: Bar x10, 135 x10, 185 x10

6 working sets: 225 x5,5,5, 275 x1, 225 x 5, 5
Notes: Not bad for getting 275 attempted and completed. Now where is the DOMS?

Leg extensions- 6 sets
60# x10, 80 x10, 100 x9, 120 x3, 100 x7, 6.

Lying leg curls- 6 sets
90# x10, 10, 8, 6, 7, 5.

Standing calf raises- 6 sets
100# x10, 10, 10, 8, 8, 5.

[DNG]

I haven't been here for about 2 weeks. Good looking WO - but more important:

Dad has passed on...

Terribly sorry to hear this! You're right, his illness is no longer a burden to him - but I know you'll miss him terribly.

He was lucky to have you (relatively) near by - from what I've read here, you must have been a big comfort to him.

Originally Posted by Bronzebird

I'm very proud of my dad!

I suspect he has reason to be proud of his son.

[Bronzebird]

Originally Posted by DNG

I haven't been here for about 2 weeks. Good looking WO - but more important:

Dad has passed on...

Terribly sorry to hear this! You're right, his illness is no longer a burden to him - but I know you'll miss him terribly.

He was lucky to have you (relatively) near by - from what I've read here, you must have been a big comfort to him.

I suspect he has reason to be proud of his son.

Thanks Duncan for the kind words, it is much appreciated! Welcome back my friend as I have had little time to play computer since I got a puppy.
++++++++++++++++++++++++++++++++++++++++++
Monday was a recovery day from hitting the legs and the Doms were KILLER. I walked and trained the pup for an hour around 11 am. Then at 4:15 heaved the 20Kg medicine ball for three sets of five minutes. Then walked for 30 minutes around the gym while supervising at work. My legs were getting some much needed recovedry stretching and stimulation.

Tuesday was Chest
Hit the gym at 11:30am after working with the pup for an hour.

Hammer strength flat bench:
warm up- 90# x10, 140 x10, 180 x3

4 sets - 140# x8, 7, 5.5, 4 (2min rest and seemed like forever)

Hammer strength incline:
4 sets- 140# x5, 110 x8, 8, 7. (90 sec. rest)

lying db pull-overs:
4 sets- 40# x10, 10, 10, 10. (60 sec rest and more weight next wo)

flat db press:
4 sets- 40# x 10, 7, 7, 5. (90 sec rest) elbows were struggling for balance on finals)