Westside and Crossfit: do you really think you can pull that off?!?

[HARRYBEAST]

Is that for Erica as in my wife?

I am always jealous of your vacation pics

[Big_Sky_Guy]

7/1 Accessory-

Wide Neutral Pull Down-
120x15x3


Straight Arm Pull Down-
55x15x3


Upright Row-
70x15x3


DB Shrugs-
80x15x3


DB Front Raise- both at same time
15x20x3


Cable Cross Over for shoulders-
Reverse raise- 12.5x20x3
Press back- 20x15x3


Band pull apart-
15x3


DB Bi curl-
L eccentric 20x15x3
R normal 20x15x3



Ab Wheel-
10, 8


Side to side moving plank-
50, 25



Done for the weekend- Radersburg (an old mining town). Paddlboarding, Riding, Hiking to Crow Creek Falls

Paddleboarding the Missouri

Attachment 8363113



For Harry

Attachment 8363163



The sistas getting ready to ride

Attachment 8363123


Crow Creek Falls

Attachment 8363153


For Erica

Attachment 8363143

Bumping to the new page...for the pics of course

[Big_Sky_Guy]

Do you do an accessory only day every week?

Paddle boarding, hiking, motor biking....is there anything Gen doesn't do??

Yes, I try to get an accessory day each week.

She'll try most anything. First weekend on a 2-wheeler! She's done plenty of Mtn Biking, so she understands lines and speed, not using the front brakes in turns, etc.

Is that for Erica as in my wife?

I am always jealous of your vacation pics

I'd hate for her to miss out...LOL! Our puppy is cute!


Glad she is getting in some lifting with you.




Gen screwed up her back again doing cleans last week, so she is slowly surrendering to the fact that her bread and butter will be the big 3 and some overhead work. No cleans or snatches.

[HARRYBEAST]

She'll try most anything. First weekend on a 2-wheeler! She's done plenty of Mtn Biking, so she understands lines and speed, not using the front brakes in turns, etc.





I'd hate for her to miss out...LOL! Our puppy is cute!


Glad she is getting in some lifting with you.




Gen screwed up her back again doing cleans last week, so she is slowly surrendering to the fact that her bread and butter will be the big 3 and some overhead work. No cleans or snatches.

she would rather see more bikini pics of Gen its pretty much all she talks about

[Big_Sky_Guy]

she would rather see more bikini pics of Gen its pretty much all she talks about

But Jesse the lion-maned dog is soooo cute!

[HARRYBEAST]

But Jesse the lion-maned dog is soooo cute!

what can I say man she is a pervert

[BubsNBean]

what can I say man she is a pervert

You guys are meant for each other

[BubsNBean]

But Jesse the lion-maned dog is soooo cute!

He is super cute! Sucks Gen is injured, but it looks like it's not slowing her down all that much.

Your outdoor adventures look amazing as usual!

[penny0527]

But Jesse the lion-maned dog is soooo cute!

My husband wanted a Yorkie for a long time. I kept telling him no more little dogs so we have only Heelers now.

[Big_Sky_Guy]

He is super cute! Sucks Gen is injured, but it looks like it's not slowing her down all that much.

Your outdoor adventures look amazing as usual!

W- she just keeps knocking her S-I out of place. She can get it back in within a day most times. Just a pain in the butt...literally.

My husband wanted a Yorkie for a long time. I kept telling him no more little dogs so we have only Heelers now.

Yorkies are fairly easy if you pick a good personality. Heelers tend to take a bit more energy/attention up front.

[Big_Sky_Guy]

Can't get my phone to download vids to the comp right now....but need to log in what I did before I forget.


7/5- Gym

Warm- shoulders, tris and back

BB Bench-
135x10
185x5

225x1 paused on singles
245x1
265x1

275x1 265 felt fine, so 275 went down


185x8
195x8


DB Bench-
25x30x2
55x20 (not enough endurance for the 25)


Narrow neut low row-
120x5
140x15x3


DB Front Raise superset w/ Scap Raise-
20x15x3

Holy blow up the shoulders


DB Curls-
20x15x3 eccentric L and full R


Situps-
35, 25


Hollow Rock-
50




7/6/16- Gym

10 on the Stepper, leg swings, sits, leg extensions


Squat-
135x10
225x5
275x1

315x5x2

L patella got sore by the end. Nothing some post show ice won't handle.

I am favoring just the slightest bit. I do not put on collars during warmups and the R side was sliding a bit so I know I am either dipping a bit or just not coming up with as much force on the R side.


SLDL-
135x10
185x10x3


Leg Extensions-
40x20, 20, 18 R
60x20, 20, 18 L


Plate Load Calf Raise-
90x20x3


Calf Raise-
120x20x3


Ab Wheel-
10x2

[Big_Sky_Guy]

Bench





Squat

[Big_Sky_Guy]

7/7- Gym Accessory

15 on the stepper- get blood in the legs


Wide Neutral Pull down-
100x10
120x15x3

Upright Row-
70x15x3

Bent Side Delt Raise- singles
12.5x15x2

Rear Delt Raise- single
12.5x15x2

DB OHP-
35x15x3

Tri Press Down-
60x15x3

Band Pull Apart-
15x3

Ab Wheel-
10x2

Reverse Hyper-
25x15x3

[bmgamble]

Good deal on bench and squats. Everything looked nice and smooth.

[Big_Sky_Guy]

Week of fishing, now chores and lifting for the next month!


Typical rough weather and poor scenery

Paradise2016.jpg


Us being us

CnGYell16.jpg


Sorry, here's the bad scenery

CBrown16.jpg



7/16- Gym

Warm- 10 on the stairmill, sit squat


Front Squat-
135x5
185x3
215x3


Deads-
135x10
225x6x1

First time with no pain or pulling in the muscle belly!






SLDL-
185x10x3


Leg Ext-
40x20x3 on R
60x20x3 on L


Plate Load calf raise-
90x20x5

[penny0527]

Congrats on the pain free pulls!! Very exciting!

I hate you and your scenery

[HARRYBEAST]

When I say paradise.jpg I thought for sure it was going to be Gen in a Bikini

It looks amazing

[Big_Sky_Guy]

Congrats on the pain free pulls!! Very exciting!

I hate you and your scenery

You have your own scenery at your new property. Or were you talking about Genevieve the way the Harry does???

When I say paradise.jpg I thought for sure it was going to be Gen in a Bikini

It looks amazing

LOL

[Big_Sky_Guy]

7/19/16- Gym

Warm- Shoulder work, press downs, pulldowns


Decline BB-
135x10
185x5

225x8
245x8 (felt this in the L bicep on the way down on a couple reps. Not painful, just a bit guarded)
265x8


VIDEO LATER TONIGHT




Machine Assisted pullups- first time doing pullups since the injuries
+100# assistance for 10x3 (slow on the eccentric, each set faster on the concentric)


Upright Row with the pressdown type rope and a 50# KBell
15x3


Scapular Raises-
20x15x3


Treadmill-
Walk at 3.6 for 5 min, then the power went out in that section of town


So- onward!


Pushups-
35, 20


DB Curl-
20x15x3 Eccentric on L and full on R



And called it a night as I needed to go home and put the street tires back on the Camaro after SCCA races on Sunday.

[bigwade800]

Braces on the elbows?

[Big_Sky_Guy]

Braces on the elbows?

Yes, I have elbow sleeves. I only tend to use them in winter.


You know me, I am bad with remembering sleeves!





The girls are having a horrible time.


Hong Kong

Hong Kong.jpg


Bali - Sue is apparently still sleepy from 22 hrs of flying!

BaliHotel.jpg


Night

BaliDeck.jpg

[Big_Sky_Guy]

Decline from yesterday




7/20- Gym

Warm- 10 on the step mill, sit squats, leg swings


Squats-
135x10
225x5
295x1

330x2x5

This was my limit for the day. Got tight in the R hip flexor and the L patella was talking as usual. L arm was a bit sore from yesterday and 330 made some work for it.






Banded X-walk-
15 each way X 3


Leg Extensions-
R 40x20x3 getting easier
L 60x20x3


Plate load ham curl-
25x10
35x15x3


Decline situps-
25, 20, 15

5 min walk at 3.3

[HARRYBEAST]

Man I need Gen's traveling budget.

[Big_Sky_Guy]

Man I need Gen's traveling budget.

Every one of her trips was mostly paid for this year. They were asked to present in Spain = paid for the trip over and back. They spent money to tour and play for about a week. They stayed in Air BNB and Hostels so it was only a couple hundred dollars.

Their Italy and Greece trip was with students = paid for.

And this trip is a Teacher Convention Tour in recognition of them taking trips for 10 years = paid for. They will sit in on some trainings and be taken on excursions.

Pretty epic year for Gen.



Meanwhile, back at the ranch, I am going to go play the next couple weekends. Had the Camaro out last Sunday, will head to the mountains this weekend, and probably go shooting next weekend.

[HARRYBEAST]

Every one of her trips was mostly paid for this year. They were asked to present in Spain = paid for the trip over and back. They spent money to tour and play for about a week. They stayed in Air BNB and Hostels so it was only a couple hundred dollars.

Their Italy and Greece trip was with students = paid for.

And this trip is a Teacher Convention Tour in recognition of them taking trips for 10 years = paid for. They will sit in on some trainings and be taken on excursions.

Pretty epic year for Gen.



Meanwhile, back at the ranch, I am going to go play the next couple weekends. Had the Camaro out last Sunday, will head to the mountains this weekend, and probably go shooting next weekend.

Sounds like a great deal for both of you

[Big_Sky_Guy]

7/23- Bob Marshall Wilderness, Headquarters Pass. Stayed at a tiny campground just a mile from the Trailhead. Slept out on a cot = 20 mph wind and spit rain 1/2 the night, so when I wasn't being woken up by the rain fly being blown around, I was taking rain to the face! There was no rain in the forecast, but I should have known better as I've spent plenty of time on the Front. Next time I will bring the tent! The good news, I bought an epic little cot that performed perfectly. Took 4 minutes to put together, took the brunt of my 235#, sits 4 inch off the ground and weights 4# = I can pack it with me.

The Hike. 3000 feet in 3 miles, topping out near 7800 feet. Knee held up very well and calves didn't cause me any real trouble, so I am happy with all that! Took off at 9 am and got back at 2 pm. Met lots of people along the trail and visited here and there.

Drove over to Bynum Reservoir to rinse the dust and sweat off. That was entertaining as the reservoir was low. I hiked about 50 yards to the outlet area where I knew there was lots of fresh water, but that put me just below the road over the face of the dam. Thankfully no one drove over while I was buck nekkid rinsing off. Else they would have been blinded by the white arse.

Then drove back out to the Blackleaf Wildlife Management Area to hike into the Blackleaf Canyon. These are both special places as my first major pack trip was over HQ Pass, taking hay into White River for the fall hunt. And the Blackleaf was one of our primary hunting areas when I was a kid. A quick up and back of a couple miles ... and ran into the guy who sold me the Helinox cot. I see this guy running down the trail and he says, "I bet that cot slept good" and there I stand half dumb that it's the salesman, Bob! He had been up climbing the canyon walls with friends, then took a quick run up the canyon. Total providence to run into him in the backcountry.

Then I drove home at dusk as I needed a full night of sleep before heading back to work. Home at midnight!


And onto pics. The good ones are forGenseyesonly. Actually, I took a dozen vids throughout the day, so the scrubdown was actually a video.

[HARRYBEAST]

I am so jealous and not just because of Gen this time

[Big_Sky_Guy]

I am so jealous and not just because of Gen this time

It's pretty ugly out here without you.

You need to plan a Yellowstone and Glacier Park trip in a couple years! We have a cabin near Yellowstone and can pull the camper (it holds 8 people easy) to Glacier. So all you have to do is get here and grab a rental car.

[HARRYBEAST]

It's pretty ugly out here without you.

You need to plan a Yellowstone and Glacier Park trip in a couple years! We have a cabin near Yellowstone and can pull the camper (it holds 8 people easy) to Glacier. So all you have to do is get here and grab a rental car.

how long is that from denver, CO we usually see Erica's dad there once a year

[bmgamble]

I swore that thumbnail for your deadlifts vid looks like someone trying to lick you. Then I thought of Harry.
Good sessions.
Beautiful hiking.