Sasquatch Lives.....

[DubfromGA]

Tuesday


Home from long night shift at 9:00am.

Caught up on sleep all day, night.



Wednesday

Workday


Thursday

Off work today. Hit Gold's midday.

Lat Pulldowns:
165 x 10 x 2 sets
210 x 10 x 3 sets
185 x 10 x 1 set
165 x 10 x 1 set

Preacher EZ-bar curls:
75 x 7 x 2 sets
85 x 7 x 2 sets
95 x 7 x 2 sets
75 x 7 x 1 set

DB Hammer Curls:
45 x 6 x 4 sets
35 x 6 x 2 sets

Seated DB Concentration Curls:
30 x 7 x 4 sets

Smith BB Shrugs:
225 x 10 x 3 sets
315 x 10 x 2 sets
315 x 5 x 1 set
225 x 5 x 1 set

25 mins walking on treadmill

Home now & fired up the coals. Chicken breasts & stuffed salmon fillets for dinner & lunch at work tommorrow.


Calories: 1,981
Carbs: 81g
Fat: 82g
Protein: 217g

[DubfromGA]

Friday:
Work day. No training. "Rest day".

total calories: 2,619
carbs: 129g
fat: 115g
protein: 247g


Saturday:
Work day. Weak as hell training.

Bench Press:
135 x 10 x 2 sets
225 x 5 x x 4 sets

Incline DB Press:
70 x 7 x 3 sets

DB Flyes:
55 x 7 x 3 sets

Tricep Pushdowns:
200 x 10 x 3 sets

Standing DB Tricep Extensions:
30 x 5 x 1 set
25 x 7 x 4 sets


calories: 3,745
carbs: 218g
fat: 178g
protein: 328g

[latebloomingmom]

cripes now I am hungry again...you post food pron like nobody I know
I see that pic of your doggies: one big one, one little one
and I see two sets of legs, one big pappa sized, one smaller set

[DubfromGA]

cripes now I am hungry again...you post food pron like nobody I know
I see that pic of your doggies: one big one, one little one
and I see two sets of legs, one big pappa sized, one smaller set

Yup....I'm down with the food porn. All mine is good old healthy American protein.

That's my 13 year old son on the sofa with me. All 6'3.5" & 145 lbs of him. Just bought new shoes for him....size 13. Scary. Kid has many years of growing left.....monster in the making.


My stack:











Shoulder and ribs on now.

[DubfromGA]

Tuesday = workday


Lat pulldowns:
150 x 10 x 2 sets
200 x 10 x 1 set
230 x 10 x 3 sets

Preacher EZ-bar Curls:
75 x 7 x 1 set
95 x 7 x 2 sets
95 x 5 x 1 set
75 x 10 x 1 set

DB Isolation Curls-seated:
40 x 7 x 4 sets (assist needed with off-hand last reps of each set)

DB Shrugs:
100 x 10 x 4 sets

DB Upright Rows:
35 x 3 reps, quit. Right trap/shoulder still binds in odd position...feels weird and looks crazy in the mirror. Something is way off with my right shoulder. This particular excercise really reveals it. Next time I'm in the gym and see my doctor there, I'll demonstrate and get some professional insight.

[DubfromGA]

Workday

workout intensity was for sh!t
dunno why....maybe sh!tty tunes?!?
forgot my patch cord to run cellphone playlist through gym stereo....gotta find that cord!!!!!!!!!!!

Bench Press
135 x 10 x 2 sets
225 x 5 x 4 sets

Incline DB Press
70 x 5 x 4 sets

DB Flyes
70 x 7 x 4 sets

Cable Flyes
80 x 7 x 1 set
100 x 7 x 4 sets

Tricep Cable Pushdowns
200 x 10 x 4 sets

[DubfromGA]

Gang was hungry tonight.




Brats and burgers. Mixed in some of Emeril's BAM Burger seasoning & it really added great flavor.




First flipping underway.



Getting there.




A little cheddar is always good. The smoke really adds great flavor to the brats.







Stuffed and chilling on the sofa with my girls.




Relaxing evening.

[DubfromGA]

Day off!!!

Slept late.....until 5:00am. Couldn't stand it anymore.

Read the paper, java time, Sports Center & ran errands & sipped casein shake.

Hit Gold's.

Lat Pulldowns:
165 x 10 x 2 sets
210 x 7 x 2 sets
180 x 10 x 2 sets

Preacher curls with EZ-bar:
75 x 7 x 2 sets
95 x 7 x 3 sets
75 x 7 x 2 sets

DB Hammer curls:
40 x 7 x 2 sets
40 x 5 x 1 set

Seated DB Concentration Curls:
30 x 7 x 4 sets

DB shoulder shrugs:
75 x 12 x 5 sets

30 mins on treadmill



Teriyaki wings smoked for post workout protein.




Cooked a salmon fillet later with a maple glaze on it.




A little heat in the rub.







Turned out really tasty with the glaze cooked into it.

[cowboybiker]

Just checking in Dub.

Nice work in here.

Food pron looks good too

[DubfromGA]

Just checking in Dub.

Nice work in here.

Food pron looks good too

Thanks!


Working around injuries, but working nonetheless.


Sunday: rest day

[DubfromGA]

Met my buddy and his stepson at Gold's this afternoon.

It's nice having a spotter. Was able to push it hard for one more rep each set w/o worry....no dumping plates today. I also was able to rest more between sets than normal. It helped my volume. Important since I'll be traveling with work this week and unable to lift until this coming weekend. Hopefully the hotel will have cardio gear.


Bench Press:
135 x 10 x 2 sets
225 x 5 x 2 sets
315 x 1 rep
225 x 10 x 3 sets
225 x 7 x 1 set

DB Incline Press:
70 x 7 x 2 sets
75 x 7 x 2 sets
75 x 5 x 1 set

DB Flyes:
60 x 7 x 2 sets
55 x 7 x 2 sets
55 x 5 x 1 set

Preacher EZ-bar Curls:
65 x 7 x 2 sets
85 x 7 x 2 sets
95 x 7 x 2 sets
95 x 5 x 1 set

Lat Pulldowns:
165 x 10 x 2 sets
210 x 7 x 3 sets
165 x 7 x 1 set

Tricep cable pushdowns:
180 x 15 x 4 sets

DB Shrugs:
75 x 12 x 4 sets

DB Hammer Curls:
40 x 6 x 2 sets
50 x 6 x 2 sets

Standing DB Tricep Extensions:
25 x 10 x 3 sets

Inhaled 12 oz of Greek yogurt upon getting home. Gotta get some proper dinner in a few.

[danap3681]

Didn't know you had a journal Dub. I am in. And BTW if you have any openings in your home for a stray let me know. Your food looks awesome and I sure am HONGRY!

[DubfromGA]

Didn't know you had a journal Dub. I am in. And BTW if you have any openings in your home for a stray let me know. Your food looks awesome and I sure am HONGRY!

Hongry! Damn rite. Southern speak thar.

Always got a spot for ya.


Don't know why I put all the dumb food pics in here....but it's what I meal on. I used to eat fast food and other garbage almost exclusively. Part of the changes I made prior to joining bb.com was to eat more healthy.

Firing up the coals is like therapy as it relaxes me. I always cook enough to carry leftovers to work for a few days. Beats the crapeteria junk and it's easier to measure.




Hope you make it through this storm without any issues!!!!!

[danap3681]

Always got a spot for ya.


Don't know why I put all the dumb food pics in here....but it's what I meal on. I used to eat fast food and other garbage almost exclusively. Part of the changes I made prior to joining bb.com was to eat more healthy.

Firing up the coals is like therapy as it relaxes me. I always cook enough to carry leftovers to work for a few days. Beats the crapeteria junk and it's easier to measure.




Hope you make it through this storm without any issues!!!!!

Now that is southern hospitality right thar I feel the same about the grill. Pork chops on menu tonight with some grilled veggies.

I think we may just get a good bit of rain from the storm. Alot of our buddies headed down to the coast and boarded up just in case it came towards Orange Beach.

[DubfromGA]

Now that is southern hospitality right thar I feel the same about the grill. Pork chops on menu tonight with some grilled veggies.

I think we may just get a good bit of rain from the storm. Alot of our buddies headed down to the coast and boarded up just in case it came towards Orange Beach.

Lots of rain I bet. Heard we got a bunch around the house today, too.

Worked this morning for a few hours then drove to a job site in NC for some training.

Just had a massive ribeye and salad for dinner. Great spot where they bring the whole ribeye to the table and you tell him where to cut. He said mine was 12oz.....thing sure looked more like 16oz to me. Cooked perfectly. Stuffed beyond belief. Gonna chill for a while and then hit the hotel's "gym" for some cardio to burn some of this off before bedtime.

[EB68]

Some strong work in here for sure, and the food pics are nice. I was stuffed with steak, black beans, baked potato and salad 45 minutes ago, but after reading through the last few pages I am hungry again

[danap3681]

Lots of rain I bet. Heard we got a bunch around the house today, too.

Worked this morning for a few hours then drove to a job site in NC for some training.

Just had a massive ribeye and salad for dinner. Great spot where they bring the whole ribeye to the table and you tell him where to cut. He said mine was 12oz.....thing sure looked more like 16oz to me. Cooked perfectly. Stuffed beyond belief. Gonna chill for a while and then hit the hotel's "gym" for some cardio to burn some of this off before bedtime.

Steak sounded way better than my spaghetti I had. We don't have anywhere close to us with good steaks so I get the pleasure of cooking them for my family but they are always great. We have a local market that has exceptional meat!

I don't think I could attempt any cardio after a meal like that. Stronger than me Dub Hope you have a great day!

[DubfromGA]

Thanks folks!

It was a wild day. Walked like a crazy man today. This new work project is going to be a beast. Challenging but fun.

It's been neat being back in Eastern, NC, and working with people I worked with 15 years ago. It's funny seeing how we all have aged, yet some have stayed exactly as I remembered them. The plant manager and general manager were very complimentary over the changes I've made physically. One said I looked like a lean, mean fighting machine. He's a health enthusiast and the complements meant a lot coming from him. It has been 3 years since I've seen either of them.

No training today, or cardio. I'm simply too beat. It'll be nice sleeping in my own bed by the weekend & looking forward to my firm mattress. I can't see how some folks can travel extensively with their jobs. I'm too much of a homebody, I suppose.


Danap, good to have a good meat market around. I've been pleasantly surprised with Sam's. A buddy convinced me to join. He said it'd be worth it for the meat alone. I tend to agree after just the first month of being a member. Hell, it's worth it for just the salmon, tuna ,flounder, ribs and wings alone.

DOMS caught me today. Titties be sooooorrrrrrreeeee. Feels like Mike Tyson punched AND bit them. Gonna shred 'em up again something fierce this weekend.

[danap3681]

Danap, good to have a good meat market around. I've been pleasantly surprised with Sam's. A buddy convinced me to join. He said it'd be worth it for the meat alone. I tend to agree after just the first month of being a member. Hell, it's worth it for just the salmon, tuna ,flounder, ribs and wings alone.

DOMS caught me today. Titties be sooooorrrrrrreeeee. Feels like Mike Tyson punched AND bit them. Gonna shred 'em up again something fierce this weekend.

I had no clue Sams sold meat like that. Is it at every location? We have one about 40 miles away. I love tuna but we have no place to get it here. We usually have a good supply of amberjack, tuna and skamp in the freezer but everytime my husband has had plans to fish on the coast this year the damn weather turns to crap and trip gets canceled. I love some blackened tuna!!

I hope the titters feel better. I thought Tyson just bit ears... has he moved on to the boobs now? Take it easy and be safe in your travels back home for the weekend.

[DubfromGA]

I had no clue Sams sold meat like that. Is it at every location? We have one about 40 miles away. I love tuna but we have no place to get it here. We usually have a good supply of amberjack, tuna and skamp in the freezer but everytime my husband has had plans to fish on the coast this year the damn weather turns to crap and trip gets canceled. I love some blackened tuna!!

I hope the titters feel better. I thought Tyson just bit ears... has he moved on to the boobs now? Take it easy and be safe in your travels back home for the weekend.

I believe all the locations do.

Take a cooler....you will want to ice everything down.


Just got home from the gym...fast paced workout....buddy couldn't make it....sucks without a spotter.

Watching my ECU Pirates in just a minute on the DVR.


Bench Press:
135 x 10 x 2 sets
225 x 5 x 5 sets

DB incline press:
70 x 7 x 1 set
75 x 7 x 4 sets

DB Flyes:
55 x 7 x 4 sets

DB Skullcrushers:
35 x 7 x 4 sets

Cable Flyes:
60 x 10 x 2 sets
75 x 10 x 2 sets

Tricep pushdowns:
165 x 10 x 2 sets
180 x 10 x 2 sets
165 x 6 x 1 set

30 mins on treadmill at 15% incline, 3.2 mph

[DubfromGA]

Hard to believe September is already here.

It just seems to early in he year for football season. Well, my Pirates had a solid victory yesterday, but they have to really build on that for the tough out-of-conference games this year.

Hit Gold's earlier.

Lat Pulldowns:
165 x 10 x 2 sets
210 x 10 x 2 sets
225 x 7 x 2 sets
210 x 7 x 1 set
189 x 7 x 1 set

Preacher EZ-bar curls:
75 x 7 x 2 sets
95 x 7 x 1 sets
85 x 7 x 2 sets

DB Hammer curls:
35 x 7 x 3 sets

DB Concentration curls:
30 x 7 x 3 sets

DB Shrugs:
75 x 12 x 6 sets

25 mins walking on treadmill




Pissed about losing my Monster Beats earbuds!!!

[DubfromGA]

Lazy day off.


Just got home from Gold's.

Worked off some soreness on the elliptical machine 35 mins followed by the treadmill for 15 mins. Feel rejuvenated.

Coals are getting ready & lunch-dinner wings will be smoked for an hour or so.

Had 'em soaking in Lowry's Basalmic marinade most of the day, thus far.

[DubfromGA]

Tuesday:

Treadmill 50 mins.


Pepper stuffed peppers & zucchini for lunch & dinner.

(Bell peppers stuffed with minced garlic, jalapeño, ground pork & cream cheese)








Wednesday:

Bench press:
135 x 10 x 2 sets
225 x 5 x 5 sets

DB incline press:
75 x 7 x 6 sets

DB Flyes:
60 x 7 x 4 sets
50 x 7 x 1 set

DB Skullcrushers:
35 x 7 x 5 sets

Tricep Pulldowns:
180 x 10 x 5 sets

Leg press:
225 x 25 x 1 set carefully working back into leg training....don't want to reinjure groin a third time.

Leg Extensions:
110 x 12 x 3 sets


Weekly pic:

[DubfromGA]

Back at work today.


Lat Pulldown:
160 x 10 x 2 sets
200 x 10 x 2 sets
220 x 10 x 1 set
250 x 5 x 2 sets
270 x 4 x 1 set

Barbell Shrugs:
135 x 10 x 1 set
225 x 10 x 1 set
315 x 5 x 2 set
225 x 7 x 1 set

DB Shrugs:
100 x 12 x 3 sets

Preacher Curls w/ EZ-bar:
75 x 7 x 1 sets
95 x 7 x 2 sets

Hammer Curls:
40 x 7 x 2 sets
50 x 5 x 2 sets

Concentration DB Curls:
30 x 7 x 1 set
35 x 7 x 1 set
40 x 7 x 1 set

[DubfromGA]

Workdays:

SATURDAY:

Low energy workout....not sure why, slept okay, just couldn't get properly krunk up ?!?

Bench Press:
135 x 10 x 2 sets
225 x 5 x 4 sets

Incline DB:
75 x 7 x 1 set
75 x 6 x 1 set
75 x 5 x 4 sets

DB Flye:
50 x 7 x 6 sets

DB Skullcrushers:
35 x 7 x 4 sets
40 x 7 x 2 sets

Tricep DB Extensions:
30 x 7 x 4 sets




SUNDAY:

No training tonight. Could barely make it through work last night. Limping around yet again due to reinjured groin/hip. Back on the persc Naproxen. I truly thought I was out of the woods with this thing. Can not express how pissed off I am about this. Setbacks & delays are driving me nuts. FUUUARRRRKKKKK !!!!!!

[danap3681]

SUNDAY:

No training tonight. Could barely make it through work last night. Limping around yet again due to reinjured groin/hip. Back on the persc Naproxen. I truly thought I was out of the woods with this thing. Can not express how pissed off I am about this. Setbacks & delays are driving me nuts. FUUUARRRRKKKKK !!!!!!

Hope you get better quickly Dub! I know when I fractured my heel last year that sucked ass! I was supposed to be on crutches for 4 weeks but I was strutting around in my boot after one week. I couldn't work out for 4 weeks and that was just madness but was 3 weeks before my doctor said it was okay to return. But shhhh! He never knew

[DubfromGA]

Hope you get better quickly Dub! I know when I fractured my heel last year that sucked ass! I was supposed to be on crutches for 4 weeks but I was strutting around in my boot after one week. I couldn't work out for 4 weeks and that was just madness but was 3 weeks before my doctor said it was okay to return. But shhhh! He never knew

Crutches & a boot. Remember those all too well. Had the walking boot after two casts two years ago when my ankle tendons were reattached.

How in the world did you break your heel?

How did you get past it so swiftly?

Toughness demonstrated there!!!



I broke out one crutch to use this morning. Have no idea what I expect at work tonight. It's gonna be interesting.

[danap3681]

Crutches & a boot. Remember those all too well. Had the walking boot after two casts two years ago when my ankle tendons were reattached.
How in the world did you break your heel?
How did you get past it so swiftly?
Toughness demonstrated there!!!
I broke out one crutch to use this morning. Have no idea what I expect at work tonight. It's gonna be interesting.

Lets see... the cause was:

1. long day in 100 degree heat shooting skeet
2. consuming too much beer
3. hot tubbing it later that night
4. still more beer
5. drunk girl attempting to go up steps (with no hand rail)
6. my flip flop and the steps decided to break into a brawl

When I stepped trying to avoid falling from the 3rd step I landed on the back of my heel and it was on hard clay ground! OUCH!!! Did not hurt at the time but once my buzz began to wear off it hurt like hell. Could only drag my foot. Went to doctor Monday and left on crutches and had a boot on. I am not coordinated enough for crutches at all. I hated them so I spray painted them purple and my son bought my a "beer holder" and installed it on my crutches for me. He was looking out for mommy



I just started putting a little more pressure on my foot each day and using only my boot. I was also chewing a ton of calcium chews to help it heal faster so not sure if that really helped but I like to think so. Went back at 4 weeks to the doctor (on my crutches) and xray showed healed up. Headed back to the gym that afternoon to start working out again. (not allowed for a few more weeks said the doc but I am hard headed) Not being in the gym sucked!

And my x-ray. Can't really tell in this picture but it was like a semi-circle at the back of my heel and almost broke completely off which would have meant surgery!!


I like showing off my "creek bank jumping feet" in the x-ray. Feet look funny huh?

[DubfromGA]

Damn girl....you do like to have fun, don'tcha?!!

Swilling cold ones, skeet shooting & hot tubbing it. That sounds like a perfect day off.

That crutch is hilarious.....as well as being functional as all hell. I hope you used it for it's improvised purpose. I could've used a pair of those in Sept. 2012 when I got the new ankle. Football season & nothing to do but 12oz curls and break in a new HD TV.

Hopefully you had a full recovery.

Flip flops have been the source of many a tumble.

I'm hanging out around the house today simply because I've got some guys coming over to limb out some trees & having a new oven installed. Both groups are late as hell. Late people drive me nuts!!!

Tomorrow, my arse will be in the gym with or without crutches. I can't stand this couch potato stuff.

[danap3681]

Damn girl....you do like to have fun, don'tcha?!!

Swilling cold ones, skeet shooting & hot tubbing it. That sounds like a perfect day off.

That crutch is hilarious.....as well as being functional as all hell. I hope you used it for it's improvised purpose. I could've used a pair of those in Sept. 2012 when I got the new ankle. Football season & nothing to do but 12oz curls and break in a new HD TV.

Hopefully you had a full recovery.

Flip flops have been the source of many a tumble.

I'm hanging out around the house today simply because I've got some guys coming over to limb out some trees & having a new oven installed. Both groups are late as hell. Late people drive me nuts!!!

Tomorrow, my arse will be in the gym with or without crutches. I can't stand this couch potato stuff.

Enjoy your last day of "rest" I made a full recovery and am very careful about flip flops and steps when alcohol is involved. However, beer and a puddle of water in the bottom of a john boat is my new worry. Almost broke my ribs and busted my knees trying to net a damn catfish a few weeks back. I am just accident prone. My husband says these long legs cause major uncoordination for me.

And as for the perfect day off... college football, skeet shoot, food on the grill and hanging out with friends all in one day would be ideal for me