Back To The Dungeon

[bamazav]

I am the same way FIM. I never sleep well when wife is gone or I am on a trip. Still, looks like a great session despite the lack of sleep. Keep up the great work.

[FlaIronMind]

I am the same way FIM. I never sleep well when wife is gone or I am on a trip. Still, looks like a great session despite the lack of sleep. Keep up the great work.

Yeah, it's a little different for me when I am the one traveling. But being in our home when she is gone seems even more empty.

Thank you brother.

[FlaIronMind]

No sleep last night. This time however it was caused by the absence of my wife, who is away on business this week. I'll confess, I ended up putting a pillow next to me to help fill the empty space in the bed. It didn't work.

Anyway...

Exercising in Opposition once again. Actually a light day today, but no rest was had but for that time to change up weights and stations. So it kept things interesting.

Today's Session:

WU:
Run to dungeon.

Seated OH Press (wide-grip, behind neck, w/ pink bands, singled) + Pull-down (wide-grip, behind neck):
10 x Oly (SOHP)
10 x 55lbs (PD)
10 x 65lbs (SOHP)
10 x 85lbs (PD)
-----------------
10 x 95lbs (SOHP)
10 x 115lbs (PD)
8 x 115lbs (SOHP)
8 x 135lbs (PD)
6 x 135lbs (SOHP)
6 x 160lbs (PD)
4 x 155lbs (SOHP)
4 x 215lbs (PD)

Bench Press (close-grip, w/ pink bands, doubled) + Seated Cable Row (V-grip):
10 x 115lbs (CGBP)
10 x 85lbs (SCR)
10 x 145lbs (CGBP)
10 x 120lbs (SCR)
8 x 185lbs (CGBP)
8 x 180lbs (SCR)
6 x 245lbs (CGBP)
6 x 240lbs (SCR)

Bench Press (wide-grip) + Bent-Over BB Row (wide-grip):
Was using the same bar throughout; hence, no use of bands here so as to keep things quick.
10 x 135lbs (WGBP)
10 x 135lbs (BOBBR)
10 x 185lbs (WGBP)
10 x 185lbs (BOBBR)
8 x 205lbs (WGBP)
8 x 205lbs (BOBBR)
6 x 225lbs (WGBP)
6 x 225lbs (BOBBR)

Incline Press (DB) + Pull-Down (wide-grip, front):
10 x 55lbs (IP)
10 x 85lbs (PD)
10 x 70lbs (IP)
10 x 120lbs (PD)
8 x 80lbs (IP)
8 x 175lbs (PD)
6 x 90lbs (IP)
6 x 220lbs (PD)

Upright Row (DB) + Bench Dip:
10 x 35lbs (R) + 35lbs (L)
10 x BW
10 x 40lbs (R) + 40lbs (L)
10 x BW (+ 45lbs)
7 x 50lbs (R) + 50lbs (L)
7 x BW (+ 90lbs)
5 x 60lbs (R) + 60lbs (L)
5 x BW (+ 135lbs)

Close:
Run home.

[mharrislove]

"It is odd to think that there is a word for something which, strictly speaking, does not exist, namely, 'rest'. We distinguish between living and dead matter; between moving bodies and bodies at rest. This is a primitive point of view. What seems dead, a stone or the proverbial 'door-nail', say, is actually forever in motion. We have merely become accustomed to judge by outward appearances; by the deceptive impressions we get through our senses." - M.B.

^^^Thanks for posting this; a worthwhile read - even in quote format. Awesome stuff to think about, really.

3 x 655lbs (That was all that was in the tank today for these - not my usual set of 5. LE was still feeling it from Wednesday's session, even though yesterday was a rest day. But I owned each and every one of these, ATG and paused, even with the slight lingering DOMS.)

Great stuff; that's how it's done.

I get closer and his attention is fixated on the bar and his shoe and doesn't see me. At that time anyway. As I got damn near right behind him, he realizes I am there, suddenly jolts his head up, turns around and literally bolted...scatted really. Not in the Ella Fitzgerald sense, but in the sense that your grandmother used to tell a cat to scat. I has a lulz.

Later, when I headed over to the benches to do those presses, Willard's master was there too. But, again, once he saw me, he looked up at me as if I had just caught him rubbing one out and rode like the wind to some other area of the dungeon.

Sigh. Shake of head. Back to work.

I know a guy that does restraining orders. Jus' sayin'...

Can you imagine that kind of session in my dungeon? Surely the world would implode with that level of force all gathered in one spot.

BB Upright Row:
10 x 95lbs
-----------
10 x 135lbs
8 x 185lbs
5 x 205lbs
5 x 225lbs


Arnolds (Standing):
10 x 40lbs
10 x 50lbs
8 x 60lbs
8 x 60lbs
6 x 70lbs

...whew...

Seated OH Press (wide-grip, behind neck, w/ pink bands, singled) + Pull-down (wide-grip, behind neck):
10 x Oly (SOHP)
10 x 55lbs (PD)
10 x 65lbs (SOHP)
10 x 85lbs (PD)
-----------------
10 x 95lbs (SOHP)
10 x 115lbs (PD)
8 x 115lbs (SOHP)
8 x 135lbs (PD)
6 x 135lbs (SOHP)
6 x 160lbs (PD)
4 x 155lbs (SOHP)
4 x 215lbs (PD)

Strong work; hope that the family unit is back in place very soon.

[FlaIronMind]

^^^Awesome stuff to think about, really.

Indeed.

Great stuff; that's how it's done.

Thanks brother.

I know a guy that does restraining orders. Jus' sayin'...

Lulz. I'm not so sure that guy is a restraining order kind of fella; no, seems more like, at least, a tire-iron to the kneecaps kind a fella.

My thoughts exactly.

...whew...


Strong work; hope that the family unit is back in place very soon.

Thank you brother. It will be. I'm flying out to meet her tomorrow morning and we're making it a long-weekend get away.

[camau71]

Have a great time on you mini vacation, you deserve it!

[FlaIronMind]

Have a great time on you mini vacation, you deserve it!

Thanks brother.

________________________________

Posting today's session momentarily...

[FlaIronMind]

Today has been chaotic. General chaos combined with that level of insanity that always seems to occur on the eve of leaving town, what with the million little fires that pop up and need extinguishing.

In any case, had to make it a very quick session in the dungeon today.

Total time in dungeon - 27 minutes.

Today's Session:

WU:
Run to dungeon.

Squat (pink bands, doubled):
5 x 135lbs
5 x 225lbs
-------------
5 x 305lbs
5 x 415lbs
5 x 495lbs
5 x 585lbs
removed bands
3 x 655lbs

SLDL:
5 x 225lbs
5 x 315lbs
5 x 405lbs
5 x 495lbs
3 x 545lbs

Power Clean To OH Press:
5 x 135lbs
5 x 155lbs
5 x 175lbs
5 x 195lbs
3 x 215lbs

Close:
Run home.

That's it for the remainder of the week. Back in the dungeon come Monday.

Meanwhile, T - approx. 14 hours until take off. Can't wait.

[HoustonTXMuscle]

Impressive workout & volume for 27 minutes. Would rep you but am still on spread. Can't help but wonder what your definition of Rest is. Enjoy your weekend get away.

[Swann74]

You gotta love it...
Only 27 minutes yet you are still throwing up 655 for a triple! Superhuman work my friend. Enjoy that well deserved mini-vacation!

[mharrislove]

[HippieChick]

Your killing me ... huge volume and super speedy ... AMAZING

[FlaIronMind]

Impressive workout & volume for 27 minutes. Would rep you but am still on spread. Can't help but wonder what your definition of Rest is. Enjoy your weekend get away.

Thank you my friend. Despite my earlier quote of Born, there's something to be said for that whole "a body at rest..." line of thinking.

You gotta love it...
Only 27 minutes yet you are still throwing up 655 for a triple! Superhuman work my friend. Enjoy that well deserved mini-vacation!

Thanks brother.

Come to think of it, one of those movies was filmed here in Miami.
Thank you my brother.

Your killing me ... huge volume and super speedy ... AMAZING

Thanks HC!

__________________________________

Heading out to the airport now. Hope the remainder of everyone's week is good and have a great weekend.

[Marius_Ursus]

Strong power clean and press. You've really come a long way.

[FlaIronMind]

Strong power clean and press. You've really come a long way.

Thank you brother.

___________________________

Posting today's session momentarily...

[FlaIronMind]

The weekend get away with the wife was outstanding. Had a great time and it was indeed much needed. We flew back in late yesterday and this morning I could not wait to get back in my dungeon.

Today's Session:

WU:
Run to dungeon.

Squat (Pink bands, doubled):
5 x 135lbs
5 x 225lbs
-----------
5 x 315lbs
5 x 405lbs
5 x 495lbs
Removed bands...
5 x 585lbs
5 x 655lbs

Rack Pull (Pink bands, doubled):
5 x 315lbs
5 x 405lbs
5 x 495lbs
Removed bands...
3 x 585lbs
3 x 675lbs

Front Squat (Black bands + pink bands, singled, reversed/rigged from top):
5 x 135lbs
5 x 185lbs
5 x 225lbs
5 x 225lbs
5 x 275lbs

Deadlift (Single pink band - rigged down length of Oly bar and then stood upon for lift):
5 x 185lbs
5 x 225lbs
5 x 315lbs
5 x 405lbs
3 x 455lbs

Farmer Carry:
75lb DB (R) + 75lb DB (L) x dungeon floor.

Bench Press (Pink bands, doubled):
5 x 145lbs
5 x 195lbs
5 x 255lbs
Removed bands...
5 x 305lbs
5 x 355lbs

Farmer Carry:
75lb DB (R) + 75lb DB (L) x dungeon floor.

Close:
Walk home. In howling wind and sheets of rain. Happy happy, joy joy.

Edited to add:

WTF Moment (Registered trademark MHL Enterprises, LLC.):

So it was fairly empty in the dungeon this morning. I was secluded from the few souls who were there and was, as usual, minding my own business in my power rack. Then up comes this woman, the poster child for all that is wrong with public dungeon membership, carrying a yoga mat in one hand and a weebles-wobble ball under her other arm. She then came directly next to my power rack (which I was in at the time, doing squats), laid down the yoga mat, put the bosu ball at the end of the mat (farthest away from my power rack) and laid down to do...wait for it...crunches, her head inches from the power rack, such that I had to step over her to add more plates to the (right side of the) bar.

Seriously? This is where you feel it appropriate to do your goddamn crunches lady? 40,000 sq. ft. of dungeon floor space and you come here?...and this close?

Suppressing the urge to walk to the far, left side of the Oly bar and remove all the plates from that side at once, I took a deep breath, stepped over her to add on another plate, added the plate, stepped back over her, knelt down and said,

"Good job with your cute crunches. However, I would strongly recommend you find another area of this large, two-story gym in which to finish them off. I've been out of the gym for the last four days or so and don't feel as strong as I did last week and it would truly be a shame if I lose control and send six 45lb plates crashing down on your skull."

She stared at me wide-eyed as if I just told her I was going to stab her in the kidneys. Followed by,

"Oh my! Yes, thank you, um, I will leave immediately."

Sigh x 1000.

[bamazav]

Your strength amazes me. Good job. RTR!

[FlaIronMind]

Your strength amazes me. Good job. RTR!

Thanks brother.

[-=FLEX=-]

That workout was just nuts from beginning to end.

[FlaIronMind]

That workout was just nuts from beginning to end.

Thank you brother.

[ironwill2008]

Farmer Carry:
75lb DB (R) + 75lb DB (L) x dungeon floor.

[
Farmer Carry:
75lb DB (R) + 75lb DB (L) x dungeon floor.

gj on all, but these are the kicker.

WTF Moment (Registered trademark MHL Enterprises, LLC.):

She then came directly next to my power rack (which I was in at the time, doing squats), laid down the yoga mat, put the bosu ball at the end of the mat (farthest away from my power rack) and laid down to do...wait for it...crunches, her head inches from the power rack, such that I had to step over her to add more plates to the (right side of the) bar.

Why do people always insist on doing stuff like this? I know you're not exaggerating because the same thing has happened to me in the past, and I've seen the same lack of common sense perpetrated on others trying to do heavy compounds.

It's hard for me to believe that people are actually that clueless, but then the only other explanation for such antics is that they're doing it on purpose. But that doen't make any sense either.

[FlaIronMind]

gj on all, but these are the kicker.

Thanks brother. Actually went light on these today because I just couldn't find the 90s I was looking for. Also, these were not done just for the sake of doing them (though I've long done farmer carrys with plates). Nope, with the DBs, I use them to wrap the bands around 'em for the bench presses. Since I have to walk them from the DB rack to the benches, I figured I'd take the scenic route to/from the bench.

Why do people always insist on doing stuff like this? I know you're not exaggerating because the same thing has happened to me in the past, and I've seen the same lack of common sense perpetrated on others trying to do heavy compounds.

It's hard for me to believe that people are actually that clueless, but then the only other explanation for such antics is that they're doing it on purpose. But that doen't make any sense either.

I have no idea and, you're right, there was no exaggeration. I desperately wanted to take a picture of this spectacle, but, frankly, the opportunity didn't present itself wherein she would not have noticed the pic being taken; as asinine as her actions were, they were probably not against dungeon regulations. However, had I taken a pic of said shenanigans, that no doubt would have violated some regulation.

[mharrislove]

The weekend get away with the wife was outstanding. Had a great time and it was indeed much needed.

Glad to hear it, man - welcome back!

Squat (Pink bands, doubled):

Rack Pull (Pink bands, doubled):

Front Squat (Black bands + pink bands, singled, reversed/rigged from top):

Deadlift (Single pink band - rigged down length of Oly bar and then stood upon for lift):

Farmer Carry:

Bench Press (Pink bands, doubled):

^^^ All of this in one #$%@&! workout???

WTF Moment (Registered trademark MHL Enterprises, LLC.):

This whole episode had me slumped in my computer chair in tears...I hope that I didn't wake up the kid! Oh, Lawd! I just can't quote all of the quotables, but some of this I just cannot let pass by:

40,000 sq. ft. of dungeon floor space and you come here?...and this close?

why, why, why, why, w - h - y???

Suppressing the urge to walk to the far, left side of the Oly bar and remove all the plates from that side at once...

LMAO!

"...I will leave immediately."

I love happy endings.

[FlaIronMind]

Glad to hear it, man - welcome back!

Thanks brother. It's amazing how the reunion of the family is the proverbial missing piece of the puzzle.

^^^ All of this in one #$%@&! workout???

Lulz. Thank you my brother.

This whole episode had me slumped in my computer chair in tears...I hope that I didn't wake up the kid! Oh, Lawd! I just can't quote all of the quotables, but some of this I just cannot let pass by:



why, why, why, why, w - h - y???



LMAO!



I love happy endings.

Lulz! My apologies if you did disturb the little one's slumber. But it was indeed an infuriating, mind-boggling episode. Disbelief, coupled with an intense urge to cause massive amounts of destruction. It took a great deal to simply breathe, take a knee and just tell her she should get out of there.

[mharrislove]

Oh, yeah, before I forget...

Here's the info on the band I heard while traveling in the Southwest (see below).

Have you ever had an instance where you just go into a place looking for a good steak, or just a cold beer, and then the band starts - and suddenly - the priorities change. You came to perhaps spend some time with friends or for the grub, but you STAY because of the band.

It's like being blindsided. You expect standard jukebox fare on muddled speakers or some barroom hacks to add to the din of the place and further drown out all conversation, but instead you find yourself stunned by craftsmanship.

Honestly, I kept asking myself, "Shouldn't I have heard of these guys? And why aren't they famous? I could easily see all of these songs on the radio right now, and they're playing over the sounds mindless prattle and beer mugs breaking?"

Listening to them for nothing was like stealing. At least for a while - I gladly tossed a few dollars into the hat on stage for the EP that they were hawking...

[FlaIronMind]

Oh, yeah, before I forget...

Here's the info on the band I heard while traveling in the Southwest (see below).

Have you ever had an instance where you just go into a place looking for a good steak, or just a cold beer, and then the band starts - and suddenly - the priorities change. You came to perhaps spend some time with friends or for the grub, but you STAY because of the band.

It's like being blindsided. You expect standard jukebox fare on muddled speakers or some barroom hacks to add to the din of the place and further drown out all conversation, but instead you find yourself stunned by craftsmanship.

Honestly, I kept asking myself, "Shouldn't I have heard of these guys? And why aren't they famous? I could easily see all of these songs on the radio right now, and they're playing over the sounds mindless prattle and beer mugs breaking?"

Listening to them for nothing was like stealing. At least for a while - I gladly tossed a few dollars into the hat on stage for the EP that they were hawking...

Awesome. Thank you brother for sharing this. It's on its second play now. Amazing stuff.

I also know precisely what you mean. In fact, it happened this weekend. Was in a very small jazz club with the wife that we just had stumbled upon. The damn thing even looked closed. Had to walk down a long, winding brick corridor just to get into it, once you passed the front "door." Inside however...one of the tightest, smoothest quintets (lead by a tenor sax player) I've heard in a long time. Sadly, they offered nothing for sale and are seemingly in a struggling to stay above water situation, but I did get to meet them in between sets and have to say they are some truly down to earth, nice guys.

But yep brother...I know what you mean.

Thank you again for sharing this one. Outstanding stuff. Very Ryan Bingham-ish. And that's a damn good thing.

[Swann74]

Your strength amazes me. Good job. RTR!

That workout was just nuts from beginning to end.

^^^ All of this in one #$%@&! workout???

Everything I could possibly say has already been summed up by these. ^^^^ Just. Plain. WOW!

WTF Moment (Registered trademark MHL Enterprises, LLC.):

First, I must confess... I was totally laughing at your pain! Since I wasn't there, this was hilarious. Had I been there, I might just have agreed with you on removing the plates from the left side!

Face it... you need to get a home dungeon set up. For some reason, all the wackos seem to flock to you in public dungeons!

[cmoore]

"Good job with your cute crunches. However, I would strongly recommend you find another area of this large, two-story gym in which to finish them off. I've been out of the gym for the last four days or so and don't feel as strong as I did last week and it would truly be a shame if I lose control and send six 45lb plates crashing down on your skull."

That's got to be the best "look lady I'm married so bugger off" line ever. Strong work as always.

[FlaIronMind]

Everything I could possibly say has already been summed up by these. ^^^^ Just. Plain. WOW!



First, I must confess... I was totally laughing at your pain! Since I wasn't there, this was hilarious. Had I been there, I might just have agreed with you on removing the plates from the left side!

Face it... you need to get a home dungeon set up. For some reason, all the wackos seem to flock to you in public dungeons!

Thanks brother. And glad you could appreciate, and laugh at, yesterday's WTF moment. As for a home dungeon set up, from atop my perch high-up in this condo, such a thing is simply a pipe-dream. Not only is space an issue, but with the requisite weights required in my sessions, a home-dungeon would surely wind up, one day, plummeting down to the people on the floor beneath me, then beneath them, then beneath...ad infin. For now, I am relegated to the public dungeon.

That's got to be the best "look lady I'm married so bugger off" line ever. Strong work as always.

Lulz. Well Doc, I appreciate the flattery that she was so positioned in an attempt to catch my eye. Up until your post, I had just attributed it to her own stupidity and/or lack of manners.

______________________________

Posting today's session momentarily...

[FlaIronMind]

Late afternoon dungeon session today. It was to be a nancy-boy arm (mostly anyway) session today, but 3/4 through my session, that plan was derailed. More on that later.

Today's Session:

WU:
Run to dungeon.

Bench Press (RG):
10 x 95lbs
10 x 115lbs
-------------
10 x 135lbs
8 x 185lbs
5 x 225lbs
5 x 255lbs
3 x 275lbs

Skullcrushers (Decline):
5 x 90lbs
5 x 90lbs
5 x 110lbs
5 x 110lbs
5 x 110lbs

Pulldown (RCG):
15 x 70lbs
12 x 100lbs
10 x 160lbs
8 x 200lbs
5 x 240lbs

BB Curl (Oly):
10 x 65lbs
10 x 85lbs
8 x 105lbs
6 x 115lbs
4 x 125lbs

T-Bar Row (Oly bar, cornered; plate weight only):
10 x 135lbs
8 x 180lbs
5 x 225lbs
5 x 250lbs
5 x 270lbs

Enter the unanticipated variable. I noticed a fella doing some respectable squats in a nearby power rack. We struck up a conversation. Turns out the guy is a competitive power lifter, with some world records under his belt. Not a local fella, but here on vacation. One of the nicest fellas I've met and, frankly, I had no idea who he even was. Ended up swapping stories and what not, then spent the remainder of my session doing squats (even though I had done both front and back squats yesterday and am still feeling it a bit) and some additional, standard bench presses. Also toyed around with some wide-stance squats, and, while I am not at all a narrow-stance squatter by any means, these were wider than my usual stance. I enjoyed the difference, particularly to the hams, though it's not a stance I will stick to regularly. But it was fun.

Talk of competitions came up and this fella told me,

"You should compete. You're there. Go for all three, but get your bench #'s higher. Work on that. Your squats are already there. Your deads can come up some, but are good. Just work on increasing your bench."

Indeed. As some of you know, I've been trying like hell to burst through the 400# ceiling on the bench. As it is now, I know that 385 is nowhere near good enough to compete with. To be candid, I would feel like a complete tool competing with anything under five plates on the bench.

Nonetheless, the affirmation felt great. And meeting this guy was truly an honor and privilege.

And...the consideration of competing later this year in grows even more serious.

Close:
Walk home.