Go Dog Go! alm21's journal thingy

[wabeer1]

Looks like one tasty fish..drool drool - pity you had to throw it back

[alm21]

Saturday 10/17/09
Gym Time: 45min

A quick and dirty workout with only 45min available

Flat DB Bench Press:
55lb x 15wu
80lb x 12
90lb x 12
100lb x 10
95lb x 10

HS Super Incline Press:
140lb x 10
160lb x 8
180lb x 7
150lb x 8

Upright BB Row: Bicep was giving a little trouble
95lb x 8
95lb x 8
95lb x 8

DB Lateral Raise:
30lb x 10
30lb x 10
30lb x 10

PWO Cardio:
None when I lifted but I hiked around the river fishing (PIC BELOW) and then later that night I had an indoor soccer game so it was all day cardio!






Sunday: Rest - a day at the pumpkin patch with the family

Monday: Unplanned Rest - didn't make it to the gym

Tuesday 10/20/09
Gym Time: 1hr

HS Super Incline Press:
90lb x 20wu
180lb x 8
190lb x 8
200lb x 7
200lb x 6
160lb x 10

Lateral Cable Raises:
30lb x 15
40lb x 10
50lb x 10
30lb x 10

Close Grip Low Cable Row:
150lb x 15
165lb x 15
180lb x 10
195lb x 10

Dual Cable Cross - Dec Fly/Press:
30 x 20
32.5 x 15
35 x 15

Dual Cable Cross - Upper Cuts
17.5 x 15
20 x 12
22.5 x 10

WG Lat Pull Down: Nursing the bicep
135lb x 10
135lb x 20
135lb x 15

Standing Rope Crunch:
130lb x 15
140lb x 15
150lb x 15

PWO Cardio:
NONE

[alm21]

Originally Posted by wabeer1

Looks like one tasty fish..drool drool - pity you had to throw it back

Oh, it was hard to throw back! But at the same rate, being a native fish, it felt good to release it back into the river. Starting to stalk up on some salmon for smoking. :P

[nwskier]

great fish photos!

jealous of that HS super incline press - got to try one out last week on the road for work and it was awesome!

how are the bicep/tricep doing? back to skating yet?

[alm21]

Originally Posted by nwskier

great fish photos!

jealous of that HS super incline press - got to try one out last week on the road for work and it was awesome!

how are the bicep/tricep doing? back to skating yet?

Thanks, it's a dark one but good for smoking. Desperately waiting for enough rain to bring new fish into the system.

It's great for isolation and doesn't bother my shoulde too much.

I'm feeling all busted up. Bicep/Shoulders/arm tendons are not healing quickly. Makes it easier to take more days off and go fish. But I'm maintaining pretty well for now. I'll make a comeback! Soccer 2x a week is a big help.

[nwskier]

Originally Posted by alm21

Thanks, it's a dark one but good for smoking. Desperately waiting for enough rain to bring new fish into the system.

It's great for isolation and doesn't bother my shoulde too much.

I'm feeling all busted up. Bicep/Shoulders/arm tendons are not healing quickly. Makes it easier to take more days off and go fish. But I'm maintaining pretty well for now. I'll make a comeback! Soccer 2x a week is a big help.

I love the fact there are so many options for you to stay active. Especially all the outdoor stuff. You'll make a comeback for sure! that's why I gotta keep pushing my game, heh.

Speaking of soccer... Get into any soccer fights lately?

It'll be time to break out that snowboard soon!

[wabeer1]

Originally Posted by alm21

Thanks, it's a dark one but good for smoking. Desperately waiting for enough rain to bring new fish into the system.

It's great for isolation and doesn't bother my shoulde too much.

I'm feeling all busted up. Bicep/Shoulders/arm tendons are not healing quickly. Makes it easier to take more days off and go fish. But I'm maintaining pretty well for now. I'll make a comeback! Soccer 2x a week is a big help.

River is looking a bit dry!

Serious work on HS Incline.

It really disheartning to train with injuries and totally can sooo relate, I have not even been able to box which is my other mistress!

BTW, scored some great sea fish (King Empreror) from my bro in law who is a fish monger and making some Fish Pie tomoz night

Red Empreror is a snapper that can grow to 21kg/46lbs and looks like this =>

[deltpecx]

Are you fishing the Sandy. Clackamas..or???

I did some or very little steelhead fishing, on the Sandy, when I first moved here. It wasn't a good experience. I caught everything but steelhead. The guy I was with would cast his line in and bang he would snag a fish.

BTW: Did you see today's paper? The Cohos have arrived!

[alm21]

Originally Posted by nwskier

I love the fact there are so many options for you to stay active. Especially all the outdoor stuff. You'll make a comeback for sure! that's why I gotta keep pushing my game, heh.

Speaking of soccer... Get into any soccer fights lately?

It'll be time to break out that snowboard soon!

That's why I love Oregon, tons of outdoor activities!

No soccer fights for me lately, but my wife.... well she got into it with another gal at one of our coed games the other week. The ref was like "Alex? Where's Alex?" It was funny - no pushing or shoving, just words. My wife is a bit of a firecracker.

My 7 year old son is just about geared up for boarding. I got all of his stuff this weeked except gogles. I'll rent his board and boots for now. They are talking about 12"+ of snow in the cascades today/tonight!

Originally Posted by wabeer1

River is looking a bit dry!

Serious work on HS Incline.

It really disheartning to train with injuries and totally can sooo relate, I have not even been able to box which is my other mistress!

BTW, scored some great sea fish (King Empreror) from my bro in law who is a fish monger and making some Fish Pie tomoz night

Red Empreror is a snapper that can grow to 21kg/46lbs and looks like this =>

Yeah, we had a dry Oct and the water levels are way low but the rain has begun.

Being injury free has quickly moved to the top of my priority list over gaining muscle, being lean, getting stronger, etc. If I'm too injured to train, nothing else will matter. I hate that I haven't been working out that much. I hope to hit the gym consistently this week.

I've always been curious about boxing my reflexes for something like that sucks. Plus, getting punched in the head is something that I usually try to avoid. At the same rate, it must be awesome to put it to someone!

That fish sounds awesome! Holy crap, catching one of those must be a thrill! Cool looking fish!

Originally Posted by deltpecx

Are you fishing the Sandy. Clackamas..or???

I did some or very little steelhead fishing, on the Sandy, when I first moved here. It wasn't a good experience. I caught everything but steelhead. The guy I was with would cast his line in and bang he would snag a fish.

BTW: Did you see today's paper? The Cohos have arrived!

Yes, I have been fishing the Sandy. Since I am new to salmon fishing, I have focused on the Sandy to better learn the river plus the runs have been good. I may hit the Clackamas this coming weekend with some people on a boat. It will be a costume-fishing-party. Should be fun.

I know too well what it feels like to have the guy next to you get into fish while you get skunked. It's very discouraging which is why I had failed attempts at salmon fishing in the past and gave up on it. This time has been different. I've been learning a lot from people from a forum not to different from here. OregonFishingForum.com - great place to gain knowledge and network with experienced fishermen. I may try winter steelhead but we see how snowboarding takes off as that will be my primary winter sport.

Actually, yes, I did see the article. Someone posted it on the forum. Cedar Creek is where I caught my first two salmon. I've been fishing down river a bit lately because CC gets crazy busy with people. Some are just snagging fish. I think it is a good thing that they take the surplus fish and provide it to the homeless food banks/shelters. There are enough fish for anglers to get their share.

Cheers Guys! I hope to have some great training sessions this week. I feel pretty good. One of my shoulder problems went away. It was very painful for a week or so and then I woke up one day and it nearly disappeared. I'm wondering if I had a pinched nerve or something.

[alm21]

No PRs today but a good workout to get the gears moving again.

Gym Time: 1.5hrs

BB Bench Press:
135lb x 12wu
225lb x 8
235lb x 8
245lb x 8
255lb x 5
205lb x 10

HammerStrength Super Incline Iso Lateral Press:
180lb x 8
190lb x 8
200lb x 5
180lb x 6
140lb x 12

Dual Cable Cross Dec Fly/Press:
32.5 x 12
32.5 x 15
32.5 x 15
32.5 x 15

Dual Cable Cross Alt Front Raises:
10 x 12
15 x 12
17.4 x 12

Smith Machine Upright Rows:
115lb x 6
115lb x 6
115lb x 6
75lb x 15,10 Rest/Pause

PWO Cardio:
30min Treadmill, Low Intensity, I=5 P=3.7mph

[nwskier]

Originally Posted by alm21

That's why I love Oregon, tons of outdoor activities!

No soccer fights for me lately, but my wife.... well she got into it with another gal at one of our coed games the other week. The ref was like "Alex? Where's Alex?" It was funny - no pushing or shoving, just words. My wife is a bit of a firecracker.

My 7 year old son is just about geared up for boarding. I got all of his stuff this weeked except gogles. I'll rent his board and boots for now. They are talking about 12"+ of snow in the cascades today/tonight!

Cheers Guys! I hope to have some great training sessions this week. I feel pretty good. One of my shoulder problems went away. It was very painful for a week or so and then I woke up one day and it nearly disappeared. I'm wondering if I had a pinched nerve or something.

Great news on the shoulder! Will be great to see back at full force again.

Gotta be so awesome to get out and rip with your son. Gonna head up to Meadows or Tline? Heard fun stuff about Snow Bowl, especially the nights. Snow is on it's way toward Jackson too... i'm starting to get the itch again.

awesome to see the bench again, bro!

[wabeer1]

rising from the injury ashes...good work on bench today!

[alm21]

Originally Posted by nwskier

Great news on the shoulder! Will be great to see back at full force again.

Gotta be so awesome to get out and rip with your son. Gonna head up to Meadows or Tline? Heard fun stuff about Snow Bowl, especially the nights. Snow is on it's way toward Jackson too... i'm starting to get the itch again.

awesome to see the bench again, bro!

I will definitely hit Ski Bowl for weeknight sessions. Other than that, I don't know. I need to get my boy in lessons so I need to do some homework on which place to take him to. No season passes this year.

Originally Posted by wabeer1

rising from the injury ashes...good work on bench today!

WTF?! I woke up sick....AGAIN!!!! Just when I thought I was going to get on track this week! So pissed! (yes, feeling sorry for myself). I did run myself ragged over the weekend so it's no surprise. I'm going to have to train vicariously through you guys.

[wabeer1]

Originally Posted by alm21

WTF?! I woke up sick....AGAIN!!!! Just when I thought I was going to get on track this week! So pissed! (yes, feeling sorry for myself). I did run myself ragged over the weekend so it's no surprise. I'm going to have to train vicariously through you guys.

When it rain's it pours...rest up and expect to see you firing soon!!

[alm21]

Tuesday was rough from being sick but I felt well enough Wednesday to grind out a workout. Energy was such that I felt I could do some lower volume power sets instead of high volume training. Respiratory crud made it harder. No PR's but a great session for being sick.

Gym Time: 1hr 35min

BB Squat:
135lb x 10wu
225lb x 10
275lb x 8
315lb x 6
305lb x 8

Seated Leg Curl:
100lb x 15
120lb x 10
140lb x 8
170lb x 6

Calf Raises on the Seated Leg Press:
230lb x 12
250lb x 10
270lb x 10
310lb x 10

Life Fitness Leg Extension:
175lb x 10
190lb x 10
205lb x 10
220lb x 10

Seated DB Curl: Nursing lft bicep
35lb x 10
40lb x 10
45lb x 10
50lb x 8

BB Curl:Nursing lft bicep
70lb x 12
70lb x 12
70lb x 12

Dips: Nursing Rt rear delt/tri - but felt good to get back on these after a long break.
BW x 12
BW x 12
BW x 12

DB Kick Backs:
20lb x 12
20lb x 12
20lb x 12

PWO Cardio:
20min Treadmill, Low Intensity, I=5 P=3.7mph

[alm21]

Originally Posted by wabeer1

When it rain's it pours...rest up and expect to see you firing soon!!

And when it pours, grab a bucket and start bailing water!

[wabeer1]

Props! ....total trooper and given ailments you cranked a great workout big A! Total beast for training squats (138kg x 5 and sick!) given exertion on these whilst nursing the swine flu haha!!

You just can't be stopped bro!

[nwskier]

nice effort despite the sickness
hopefully you sweated it through.


will be good to see you firing up at full strength again!

[alm21]

Motivation to go in the gym is still down lately but I am correcting that issue by just doing it. It does seem like there are quite a few more 'tools' in the gym these days but I guess that's what the ipod is for - head down, push through it and get out.

Injuries are slightly better so I am increasing resistance slightly.

Monday 11/2/09
Gym Time: 1hr 15min

HS Super Incline Press:
90lb x 15wu
180lb x 8
200lb x 8
220lb x 6
210lb x 6
180lb x 8

Dual Cable Cross Decline Fly/Press:
30 x 15
35 x 15
40 x 12

Dual Cable Cross Upper Cut:
20 x 10
25 x 10
22.5 x 10

Free Motion 1-Arm High Row: 1st time trying these and really liked them
120lb x 10
130lb x 10
140lb x 10
160lb x 8
200lb x 4 - whole weight stack - visualize ripping someone's head off

HS Isolateral Front Pull Down: 1st time doing these since recent injuries, felt great
90lb x 10wu
180lb x 8
230lb x 6
200lb x 8
200lb x 8
180lb x 10

Seated Unsupported Back DB Shoulder Press: Going light but no pain - slowly easing these back in - can't wait to get back to 90lb DB shoulder presses!
30lb x 15
35lb x 15
40lb x 12

Front DB Raises:
32.5lb x 10
35lb x 10
37.5lb x 10

DB Shrug:
70lb x 20
75lb x 20

Raised Leg Crunches:
25, 25, 25, 25

PWO Cardio:
NONE - ran out of time



Wednesday 11/4/09
Gym Time: 55min

This was going to be leg/arm day but apparently it was leg day for everyone at the gym so I decided to make it just an arm day. Plus I was limited on time.

DB Curl: Slight soreness in lft bicep but not too bad
40lb x 8
45lb x 8
50lb x 8
55lb x 8
32.5lb x 15

OH Tricep Rope Extension:
90lb x 20
100lb x 15
120lb x 12
130lb x 10
140lb x 10

Precor Camber Curl:
90lb x 10
100lb x 8
110lb x 8
120lb x 6
80lb x 15

1-Arm Cable Tricep Press Down:
90lb x 10 palm down
100lb x 8 palm down
110lb x 8 palm down
50lb x 10 palm up
60lb x 10 palm up
70lb x 10 palm up

Cable Concentration Curl:
20lb x 15
30lb x 15
40lb x 10
50lb x 8

PWO Cardio:
NONE - no time - need to get my cardio ramped up again and burn off this extra fat I've put on recently!

[deltpecx]

Originally Posted by alm21

Motivation to go in the gym is still down lately but I am correcting that issue by just doing it. It does seem like there are quite a few more 'tools' in the gym these days but I guess that's what the ipod is for - head down, push through it and get out.

As for the tools comment; At first I was jealous thinking your gym got new equipment! Then I came to my senses...DUH!

Check your Pms

[alm21]

Over the Halloween weekend, I found some time to be home and finally smoke the salmon that I caught. I took it out Halloween and put it in a brine overnight. Sunday, I put the fish in a smoker and smoked it for about 10hrs over 50% Apple wood and 50% Cherry wood. No pics of the finished product but it has made for some tasty snacks. High protein, clean eating.

Big Chief

[wabeer1]

Smoked fish looks farkin awesome, just drooled on the keyboard lol. So I swing over next week and I bring the beers haha

LMAO at the tools at your gym, man I just give the death stares once too often. The world is full of these tossers at the gym.

[alm21]

Originally Posted by wabeer1

Smoked fish looks farkin awesome, just drooled on the keyboard lol. So I swing over next week and I bring the beers haha

LMAO at the tools at your gym, man I just give the death stares once too often. The world is full of these tossers at the gym.

Alright, deal! Now I need to go catch some more fish - it didn't last long!

Yeah, I just try to ignore it as it's not worth getting worked up over but for time to time I can't. It does make it harder to want to spend any amount of time around that scene though.



Thursday 11/5/09
Gym Time: 1hr
I really wasn't into it, felt tired and was in a bad mood from work. It made it a lot harder to get through it but I was glad that I'm at least getting back to my routine.

I need to ramp up my cardio as it directly impacts my stamina when hitting the weights. When I maintain even moderate levels of cardio it helps my weight training greatly.

HS Isolateral Bench Press:
90lb x 10wu
180lb x 8
200lb x 8
210lb x 6
210lb x 6
180lb x 9

Incline DB Bench Press: I haven't been doing these but gave it a try. Rt shoulder wasn't liking this too much so I kept the weight low.
50lb x 12
60lb x 10
70lb x 10

CG Low Cable Row:
180lb x 8
195lb x 8
210lb x 8
225lb x 8
150lb x 20

1-Arm Bent Over Cable Row:
120lb x 10
130lb x 10
140lb x 10

Smith Upright Row:
115lb x 8
115lb x 8
115lb x 8
115lb x 8

Smith Behind Back Shrug:
205lb x 15
205lb x 15
205lb x 15

DB Lateral Raise:
32.5lb x 10
32.5lb x 10
32.5lb x 10

PWO Cardio:
Indoor Soccer game - HIT

[wabeer1]

Solid session today and always great to take out work frustrations on the iron.

BTW.. 5 star rating on this thread - well deserved

[alm21]

Originally Posted by wabeer1

Solid session today and always great to take out work frustrations on the iron.

BTW.. 5 star rating on this thread - well deserved

I'm just getting warmed up!

Friday 11/6/09
Rest from the gym but I had an indoor soccer game that night.

Saturday 11/7/09
Rest from the gym but I went out fishing with my daughter. We hiked some wet, muddy and rocky terrain. Most of the day was great fall weather but the last hour and a half we were getting soaked. It was a fun day catching and releasing some late fall run salmon. We got a hen and a buck (pictured).





Sunday 11/8/09
Gym Time: 1hr 40min

BB Bench Press:
135lb x 15wu
225lb x 10
245lb x 8
275lb x 3,1 RP
265lb x 4,2 RP
255lb x 4,2 RP
235lb x 6,3 RP

Flat DB Bench Press:
80lb x 10
90lb x 10
100lb x 6
85lb x 10
90lb x 10
65lb x 12

HS Super Incline Isolateral Chest Press:
140lb x 10
160lb x 8
160lb x 8
160lb x 8f
140lb x 10

Dual Cable Cross Decline Fly/Press:
30 x 12
32.5 x 12
35 x 12

Dual Cable Cross 1-Arm Lateral Chest Fly:
10 x 15
15 x 12
20 x 12

Rope Tricep Press Down:
70lb x 12
90lb x 10
100lb x 10
60lb x 20

1-Arm Palm Up Tricep Cable Press Down:
50lb x 12
60lb x 12
70lb x 10

Hanging Leg Raises:
5 sets of 8reps ea

Standing Rope Crunch:
130lb x 15
140lb x 15
150lb x 15
150lb x 15

PWO Cardio:
NONE

[nwskier]

helluva a workout - niiiice volume and reppage

I approve of the heavier benching

btw, get those boards ready. snow is hammering the Cascades. Please make sure to send some to the Tetons!

[wabeer1]

Lotsa volume and lifts in 1hr 40m...intense How's the injury status?

Man, it looks cold in your side of the world - no sale!!!

[alm21]

Originally Posted by nwskier

helluva a workout - niiiice volume and reppage

I approve of the heavier benching

btw, get those boards ready. snow is hammering the Cascades. Please make sure to send some to the Tetons!

OMG, LIFTS ARE OPEN ON MT HOOD!!!! I am so ready! Rest/Pause method will get me back to my heavier bench. I have 315lbs in my sights.

Originally Posted by wabeer1

Lotsa volume and lifts in 1hr 40m...intense How's the injury status?

Man, it looks cold in your side of the world - no sale!!!

Injuries are there but on the rebound somewhat. "Good enough" to start pushing myself.

It's cold but that just means snow in the mountains for some winter fun! It's about to get hot in here!

Monday 11/09/09
Gym Time: 1hr 15min

BB Squat:
135lb x 12wu
225lb x 10
275lb x 8
315lb x 6
325lb x 6

SLDL: It's been a while so I went lighter and less volume to prime the pump for more of these in my routine
135lb x 12
185lb x 10
225lb x 8

Free Motion Cable Step with Shoulder Shrug at Peak: 1st time doing this, first rep number total reps for each leg (lft/rt) and the second is total shrugs combined.
45lb x 15,15
50lb x 15,30
60lb x 15,30

Precor Leg Extension:
170lb x 8
190lb x 8
210lb x 8
230lb x 8
250lb x 8

Lying Leg Curl:
125lb x 10
140lb x 10
140lb x 5,3,2 RP

Calf Press on the Seated Leg Press:
210lb x 10
230lb x 10
250lb x 10
270lb x 10

Standing Calf Raise:
75lb x 20
90lb x 25
105lb x 30

DB Shrugs:
120lbs x 12
120lbs x 12

PWO Cardio:
NONE



Tuesday 11/10/09
Gym Time: 1hr 35min

WG Lat Pull Down: easing back into these
135lb x 10wu
165lb x 10
195lb x 8
210lb x 6
195lb x 8
180lb x 8

Wide Hammer Grip Low Cable Row:
150lb x 10
165lb x 10
180lb x 10
195lb x 10
210lb x 8

1-Arm Bent Over Cable Row:
130lb x 10
150lb x 8
170lb x 8
200lb x 6 whole weight stack
160lb x 10

Straight Arm Lat Pull Down:
160lb x 10
170lb x 10
180lb x 10
190lb x 10

Standing EZ Bar Curl: Taking it slow on these - bicep recovery
80lb x 10
80lb x 10
80lb x 10

Incline DB Alt Curl:
30lb x 10
40lb x 8
45lb x 7
45lb x 6
35lb x 10

Cross Body Hammer Curl:
25lb x 8
25lb x 10
25lb x 10

PWO Cardio:
20min Treadmill, Low Intensity, I=5 P=3.5mph

[deltpecx]

Originally Posted by alm21

DB Shrugs:
120lbs x 12
120lbs x 12

What's the heaviest DBs at your gym? At mine they go to 120#s then jump to 150#s and that's it.

Oh BTW: that's some HUGE volume going on in here!

[alm21]

Originally Posted by deltpecx

What's the heaviest DBs at your gym? At mine they go to 120#s then jump to 150#s and that's it.

Oh BTW: that's some HUGE volume going on in here!

120lbs is the heaviest at my gym. I would have done more but my hook straps are worn out and failed nearly dropping the 120lb db on my foot. Time to replace them.

That's odd that they jump from 120 to 150. Not exactly an easy progression!