Sasquatch Lives.....

[DubfromGA]

Lat pulldowns
165 x 10 x 2 sets
210 x 10 x 2 sets
210 x 7 x 1 set
255 x 5 x 1 set
225 x 5 x 1 set

Seated Cable Rows
150 x 10 x 4 sets

Preacher Curls w/ EZ-Bar
75 x 7 x 3 sets

DB Hammer Curls
45 x 5 x 3 sets

Concentration Curls
40 x 7 x 1 set
40 x 5 x 1 set
35 x 7 x 1 set
35 x 5 x 1 set

DB Shrugs
75 x 20 x 3 sets


Treadmill for 375 calories



Biceps were weak today. Not sure why. Oh well, I'll hit them hard again on Sunday.....I hope.

[DubfromGA]

Training delays due to injury.

Came home from work yesterday morning using crutches.....slept like a boss most of the morning & from 9:30pm to 7:30am today.

Pot of coffee, lost the crutches, hot shower.........and off to the gym.


Had to hit things in a different order due to busy gym. Fired up Disturbed-Pain Redefined & hit my chest and tri's.

DB Incline Press
75 x 8 x 4 sets

BB Bench Press
225 x 5 x 1 set
245 x 5 x 2 sets
225 x 5 x 3 sets

DB Flyes
60 x 8 x 4 sets

DB Skullcrushers
40 x 8 x 4 sets

Tricep Extensions
25 x 7 x 4 sets

Tricep cable pushdowns
???? X 8 x 4 sets

All is right in the world, now. Balance has been restored to the universe.....my chest is sore and arms feel weak.....ahhhhh yeah.

[DubfromGA]

After work & time limited

Lat Pulldowns
180 x 10 x 2 sets
220 x 8 x 3 sets
250 x 5 x 2 sets

DB Hammer Curls
45 x 7 x 2 sets
55 x 5 x 2 sets
45 x 7 x 3 sets

[danap3681]

How is your injured area feeling Dub???

I think of you every morning as I am drinking my cup of coffee

[DubfromGA]

How is your injured area feeling Dub???

I think of you every morning as I am drinking my cup of coffee

That just made my day. and a long one it was. Lifted after work. Just getting settled down now. 4:00am will be coming early. No time for coffee the last two mornings, either.....argghhhhh.....gotta quit hitting that snooze button.

Hanging in there, lady, hanging in there. Lost my limp or Pimp Walk....crutches were long gone after Friday night. Haven't tried any heavy weight bearing lifts....yet. I have pushed it further this week than I expected. Original plan was to just make it through the workweek and recover over the loooong weekend. I've done that plus a couple of sessions, too. So far, so good.

Workweek is officially half over. Hope yours is going well, too. Loving your new avi.



Today's late workout:

Bench Press
135 x 10 x 2 sets
225 x 5 x 2 sets
315 x 1
225 x 5 x 2 sets
275 x 3 x 1 set


DB Incline Press
75 x 6 x 4 sets

DB Flyes
60 x 7 x 4 sets

Tricep Pushdowns
190 x 15 x 1
190 x 10 x 3

Odd....pecs were really sore prior to today's session but feel great now. I did go back and finish my can of Scivation Xtend on this workout vs the Purple Wrath I've been using. Coincidence? I may have to pony up and pay for the higher priced Xtend.

[DubfromGA]

Lat Pulldowns
180 x 10 x 3 sets
210 x 8 x 3 sets
250 x 5 x 1 set

DB Hammer Curls
45 x 7 x 3 sets
55 x 5 x 3 sets


DB Concentration Curls
40 x 7 x 4 sets

[kh971]

Been looking over your journal, alot of hard work in here and some amazing looking food!!!

Keep pushing on.

What part of Ga are you in?

[DubfromGA]

Been looking over your journal, alot of hard work in here and some amazing looking food!!!

Keep pushing on.

What part of Ga are you in?

Thanks. Lifting feels great. So many benefits.

Grilling is fun and dovetails perfectly with my protein demands. Added a new toy last week, The Big Easy by Charbroil. Excellent product. Cooking whole chickens and turkeys has never been easier.

Located in the CSRA.



This morning:

Bench Press
135 x 10 x 2 sets
225 x 5 x 7 sets

Incline DB Press
75 x 7 x 4 sets

DB Flye
55 x 7 x 4 sets

Left elbow issues & pulldown stack broken (thanks Gold's)....passed on triceps work. Will kill 'em next time.





Not happy with tricep growth. Posted this pic for baseline. Will target as elbow & shoulders will allow.

[DubfromGA]

Monday

Treadmill 40 mins




Tuesday

Met up with an old friend for decent workout. Dude has cut hard in two months...210 to 190. Looks like he's added muscle, too.

15 mins on treadmill


Bench Press
135 x 15
225 x 8
275 x 5
315 x 1
315 x 2
275 x 5
225 x 15 hell yes. Finished strong!!!

Incline DB
75 x 10
75 x 7
75 x 6
75 x 4

DB Flye
55 x 7 x 3

DB "close grip" press
55 x 12
55 x 10 x 2 sets
55 x 5

[DubfromGA]

Did some Christmas shopping today....from me.....to me.

My year old versagripps are falling apart. I'm confident they'll replace them, but I can't afford to be without them. I ordered another pair & when they arrive I'll send the old pair in for evaluation. I really need to leave a pair in my desk at work. Things really come in handy with a trick wrist. Outside of protein powder, I can think of no other product that's helped me this much.


Lat Pulldowns:
180 x 15
210 x 10 x 2 sets
250 x 5 x 3 sets


DB Hammer Curls:
45 x 7 x 2 sets
60 x 7 x 2 sets

DB Concentration Curls:
40 x 7 x 2 sets
30 x 7 x 3 sets

Cable Curls:
90 x 10 x 3 sets (real slow and flexing....pump felt huge, like my skin was splitting....looked in mirror and realized imagination was going away....it wasn't pump but plump)


Thought I ate really clean today....until I looked at the carb total. 1/2 of it came from 4 tbs bbq sauce & 14 packets of Equal in my coffee.

Total calories: 2,497
carbs: 94g
fat: 119g
protein: 258g

[DubfromGA]

First football game I've watched in over 20 years that had me wanting to suit up and hit the field (like I could have made a difference.... ).


Excellent game.....soooo close. Would have loved to been at a game party pounding down cold suds and getting into the game.....

Quick lunchbreak workout today.

Bench Press:
135 x 10 x 2 sets
225 x 6 x 2 sets
315 x 2 (had a buddy spot)
275 x 3 (also with a spot)
225 x 8

Incline DB Press:
75 x 8 x 2 sets
75 x 5
55 x 12

DB Flye:
55 x 10 x 2 sets
55 x 8


2,438 calories consumed
77g carbs
121g fat
261g protein

[DubfromGA]

Tricep Overhead DB Extensions
25 x 10 x 5 sets


EZ-Bar Skullcrushers
75 x 10 x 4 sets


Tricep Cable Pushdowns
190 x 12 x 4 sets


Tricep DB Kickbacks
20 x 15
25 x 15
*crazy burn on these at the top when I flexed each time.....small weights worked 'em hard



Calories consumed: 2,466
carbs: 57g
fat: 128g
protein: 266g


Almost ran out of the Gaspari Intrapro Chocolate Whey....stopped at the store on the way home from work....all they had was strawberry. Bought it and tried earlier. Not of fan of this flavor. Glad I only bought 2lbs of it.

[danap3681]

First football game I've watched in over 20 years that had me wanting to suit up and hit the field (like I could have made a difference.... ).


Excellent game.....soooo close. Would have loved to been at a game party pounding down cold suds and getting into the game.....

Was a super game. I enjoyed it alot better on the encore last night. No stress at all GA and BAMA both played one helluva ballgame and if there were a few more seconds on the clock GA would have been heading to the Championship against ND.

[latebloomingmom]

checking on your owies G
how are you doing?

[DubfromGA]

Was a super game. I enjoyed it alot better on the encore last night. No stress at all GA and BAMA both played one helluva ballgame and if there were a few more seconds on the clock GA would have been heading to the Championship against ND.

Word !!!!

Both teams had a LOT to be proud of. Serious ball played that night.

I think Bama will do very well against ND. They have plenty of time to recover injured players and scheme it up. Furthermore....I'm off the day of the National Championship and the next day as well. Partytime!!!!!!!

checking on your owies G
how are you doing?

Thanks! Hope you are doing well.

Doing well.....just getting through this workweek and banging away in the gym at lunch. I'm looking foward to having Wednesday & Thursday off. Will be hitting Golds both days for what will amount to my last few workouts there. My membership at Golds ends this month.....new gym is slated for opening on 12-12-12. I'm stoked.

It's going to be sweet. 32 different types of classes will be taught with automated controlled cameras panning around in each classroom. The live feeds will be piped into the gym's televsions....every piece of cardio gear has it's own tv. I'll be able to cardio while perving on the hotties in the yoga class.

I have my fingers crossed on the free weights and plate loaded gear....hoping the sh!t wont be made for hobbit sized folk. The benchpress rack at Golds gets me every time....no wide grip can be taken. That's my excuse for not having a 550lb bench press .

Looking forward to my Wednesday morning java-chill on the sofa hour to misc and check on the DSC.


Tonights workout was brief but productive.

Lat Pulldowns:
180 x 12 x 2 sets
210 x 10 x 2 sets
250 x 5 x 2 sets

Preacher bench EZ-bar curls:
75 x 10 x 2 sets
95 x 5 x 3 sets

DB Hammer curls:
45 x 7 x 3 sets


total calories for today: 2,365
carbs: 52g
fat: 99g
protein: 307g


Found a new food that has pretty decent macros and the flavor is not bad....easy & fast to cook: Bubba Burgers Turkey Patties. Each of them has 25g protein and cooks fast on a grill, frying pan or George Foreman. I had some for breakfast with hot sauce....not too bad.

[danap3681]

32 different types of classes will be taught with automated controlled cameras panning around in each classroom. The live feeds will be piped into the gym's televsions....every piece of cardio gear has it's own tv. I'll be able to cardio while perving on the hotties in the yoga class.

Now that is interesting. We only have one classroom at our gym but I would be ashamed if they video taped me. I am the one usually in there goofing off and jumping around all the time. Hard to stand still when moving to different exercise so I am bouncing around getting everyone fired up. LOL!!

Sounds like a very high-tech, cool gym! I am excited for you

[DubfromGA]

Now that is interesting. We only have one classroom at our gym but I would be ashamed if they video taped me. I am the one usually in there goofing off and jumping around all the time. Hard to stand still when moving to different exercise so I am bouncing around getting everyone fired up. LOL!!

Sounds like a very high-tech, cool gym! I am excited for you

Much respect for you for hanging tough in the classes. I'm guessing you old yer own in there, too.

I'd be the laughing material were I to step foot in one. Instructor would want me to shave my chest first.....so the defibrillator paddles would work better....just in case.

From what I gather the rooms are expandable-retractable to conform to class size....with mirrored walls-natural light and a camera system the gym salesman said was made by the CIA. No sh!t, the CIA. I 'bout fell outa the chair listening to the little dude's sales pitch. He snapped be back to attention when got into some bullshiv about a type of proprietary gear that they have exclusive rights to....no other private gym east of the Mississippi has it.....or will have it....until whothefukknows?!

I'm serious, dude had me about doubled over laughing. He was so freaking serious about each aspect of said gym enterprise. I felt like I should look around behind the curtains and find myself on one type of "you've been pranked" show. All this high tech-whiz bang gadgetry Area 51 stuff.

Little fella never let his guard down either....he played his role straight to the end, too. For instance: he finally wrapped up when he saw I had my wallet out-card in hand-ready to pay up...."Sir, do you have any questions?"

"Yes, son, yes I do. Two, in fact."

"First....how large do the dumbells go up to?"

He shuffled through the various laminated conceptual drawings and blueprints and grew visibly worried. "Sir, I can't find that information anywhere....how big do you need them to go?"

No hesitation on my part...." 'bout two-hunnert ought to do it"

Young bro had a pained look on his face but then grinned and said, "Sir, if you find that what we have is lacking in any way, please let us know and we'll get larger DB's for you."

I looked him serious....like we were negotiating the sale of a small island country...."Last question....are we even allowed to sweat?".

Dude jumped on that like a MLB star fielding an in-field fly ball..... "Oh yes. Yes sir...we have a complementary towel service........".

"You wore me down, Pard.....sign me up!".



Well see. I was just loving the proximity.....under 3 miles from my house.

[danap3681]

^^^^ LOL!!! He sounds like he studied his marketing material very well. Sounds like it is going to be a good place overall especially if they will be taking feedback and making improvements if needed. But you forgot to ask if they had fresh brewed DD coffee on hand for you. SLACKING DUB!!!

[DubfromGA]

^^^^ LOL!!! He sounds like he studied his marketing material very well. Sounds like it is going to be a good place overall especially if they will be taking feedback and making improvements if needed. But you forgot to ask if they had fresh brewed DD coffee on hand for you. SLACKING DUB!!!

Yeah...I be slacking. Did grind and brew a pot earlier this afternoon. Soooo much better than the coffee at work these past few nights. Dem beans......dat fine grind......dat swirly look as it is brewing. Damn girl, gotta back off and have a moment. Luvthatsh!t.


The gym I used prior to Gold's always had fresh java brewed up. There was a no kiddin coffee bar with various brews for you to self serve at leisure...on the house.....part of their customer happiness deal....that and the hawt girls that worked the front desk.

Place was overly crowded. Folks lounging at the coffee bar waiting to get on gear. Free weights were minimal.

Yeah, I'm stoked about the new spot. Place seems to have something for everyone.

[DubfromGA]

Ridiculously weak during workout.

Should've rested, but couldn't go another day without lifting. Dang flu bug wiped my arse out. Missed a day of work on Friday...only days I've missed the past two years prior to that were for surgery. Hopefully things will pick back up quickly.


Bench Press
135 x 10 x 3 sets
225 x 7
225 x 5 x 2 sets
185 x 7 x 3 sets

DB Incline Press
75 x 7 x 3 sets

DB Flye
55 x 10 x 3 sets

DB Press
55 x 10

[kh971]

Much respect for you for hanging tough in the classes. I'm guessing you old yer own in there, too.

I'd be the laughing material were I to step foot in one. Instructor would want me to shave my chest first.....so the defibrillator paddles would work better....just in case.

From what I gather the rooms are expandable-retractable to conform to class size....with mirrored walls-natural light and a camera system the gym salesman said was made by the CIA. No sh!t, the CIA. I 'bout fell outa the chair listening to the little dude's sales pitch. He snapped be back to attention when got into some bullshiv about a type of proprietary gear that they have exclusive rights to....no other private gym east of the Mississippi has it.....or will have it....until whothefukknows?!

I'm serious, dude had me about doubled over laughing. He was so freaking serious about each aspect of said gym enterprise. I felt like I should look around behind the curtains and find myself on one type of "you've been pranked" show. All this high tech-whiz bang gadgetry Area 51 stuff.

Little fella never let his guard down either....he played his role straight to the end, too. For instance: he finally wrapped up when he saw I had my wallet out-card in hand-ready to pay up...."Sir, do you have any questions?"

"Yes, son, yes I do. Two, in fact."

"First....how large do the dumbells go up to?"

He shuffled through the various laminated conceptual drawings and blueprints and grew visibly worried. "Sir, I can't find that information anywhere....how big do you need them to go?"

No hesitation on my part...." 'bout two-hunnert ought to do it"

Young bro had a pained look on his face but then grinned and said, "Sir, if you find that what we have is lacking in any way, please let us know and we'll get larger DB's for you."

I looked him serious....like we were negotiating the sale of a small island country...."Last question....are we even allowed to sweat?".

Dude jumped on that like a MLB star fielding an in-field fly ball..... "Oh yes. Yes sir...we have a complementary towel service........".

"You wore me down, Pard.....sign me up!".



Well see. I was just loving the proximity.....under 3 miles from my house.

Give me a couple more months Dub since I am still trying to get some of my strength back and I want to come work out with you and see that gym. We don't live too far apart.

[DubfromGA]

Give me a couple more months Dub since I am still trying to get some of my strength back and I want to come work out with you and see that gym. We don't live too far apart.

Sounds great !!!!


Looks like I need a couple more months to keep actively healing up myself. Had to go back to the crutches again last week. Dumb stubborn hard-headed idiot who needs to heed docs advice to let things heal up. I'm stubborn as the day is long....kinda explains how I got so far out of shape to begin with

I hope you have a solid recovery.

Gym write up in the local news:

http://chronicle.augusta.com/news/bu...-grand-opening


They had their big opening hoopla today. I hope the rain didn't make a mess of it.


It's killing me having to wait until Friday afternoon to actually get in there and see it. I'm like a kid at Christmas.


Today's session:

Lat pulldowns
180 x 10 x 2 sets
210 x 10 x 2 sets
210 x 8
250 x 5 x 2 sets

DB hammer curls
45 x 7
60 x 7
60 x 5
45 x 7

DB isolation curls
40 x 7 x 2 sets
40 x 5 x 2 sets

DB Upright Rows
35 x 10 stopped as right trap rolls over and looks to be in a way different ending position than left trap....just another thing misaligned. Maybe I finally do need to go see a quackapractor and get "adjusted". Right clavicle pops and moves whenever I roll my right shoulder joint...been that way for a while. Will get doc onboard during next physical....just adding it to the punchlist.

DB Hammer Curls....again
45 x 7
60 x 4


DB standing iso curls using incline bench
40 x 5 x 2

Biceps worked really well and elbows feel fine = good session




calories consumed today = 2,273
128g carbs
117g fat
179g protein

note: protein consumtion yesterday was well over 450g. Had a ton of pulled pork.

[DubfromGA]

Fast solo workout at lunch


Bench Press
135 x 10 x 2 sets
225 x 7 x 2 sets
245 x 5 x 2 sets
225 x 7

DB Incline
75 x 6 x 4 sets
75 x 4

DB Flye
60 x 7 x 3 sets
60 x 5
60 x 7

DB Close Grip Press
60 x 8 x 2 sets

DB Shrugs-seated
85 x 20 x 2 sets
85 x 18

DB Skullcrushers
40 x 8 x 3 sets
40 x 5

Tricep cable pushdowns
190 x 12 x 2 sets
190 x 9


calories consumed = 2,738
34g carbs
175g fat
247g protein

[DubfromGA]

Saturday

Quick workout today at new gym. Loving the place.


Lat Pulldown:
200 x 10 x 4 sets

EZ-bar Preacher curls:
70 x 10
80 x 7 x 2 sets

DB Hammer Curls:
45 x 7 x 5 sets

Concentration Curls:
35 x 6 x 3 sets

25 mins on treadmill







Big boy sized DB's





View from my treadmill down at DB rack






Two story spinning room




Cardio theater still being completed.

[DubfromGA]

Workout today with my son.

Shoulder (right) was protesting so we went easy on the weight. Son was really enthused....almost overly so. I had to constantly back him off the weight he was reaching for. He did get 95lb bench for three reps. He wanted more but I stopped him...fearing the soreness ahead for him tomorrow and midweek.








Bench Press:
135 x 10 x 2 sets
225 x 8 x 5 sets
225 x 5

DB Flye:
55 x 7 x 5 sets



EZ-bar Skullcrushers:
50 x 25
70 x 15 x 2 sets




DB Incline:
70 x 8 x 3 sets




Tricep rope pulldown:
50 x 20
50 x 15
50 x 10



Pulled pork this afternoon....son and wife want sandwiches....I just want meat!








Dinner around 6:30pm !

[EB68]

That is awesome on the new gym Dub, and that row of dumbells made my mouth water almost as much as that pork did. Nice that your son is interested in lifting with you as well, hopefully he will stick with it. I wish I had at his age.

[DubfromGA]

That is awesome on the new gym Dub, and that row of dumbells made my mouth water almost as much as that pork did. Nice that your son is interested in lifting with you as well, hopefully he will stick with it. I wish I had at his age.

Thanks, man. I know what you mean.....to have started at 13 & stuck with it......Dayum !




Fast session tonight after 13 hr shift.


Lat Pulldowns
180 x 10 x 2 sets
220 x 10 x 2 sets
250 x 5
200 x 8


DB Hammer curls
40 x 8
50 x 8 x 2 sets
55 x 7

DB Concentration curls
35 x 7 x 5 sets

DB hammer curls
25 x 26 reps

[DubfromGA]

14hr workday....last hour sucked outright. Had an employee resign from his position.


Blew off steam in gym afterwards. Crappy workout....rushed....but better than grabbing a 6-pack I guess.


Bench press
135 x 10 x 2
225 x 8 x 2
225 x 5 x 3
185 x 8
135 x 18

[danap3681]

Love the new gym Dub! The weights look all nice and new and pretty. I usually have to dust the rust off of my hands at my gym. LOL!

Man your son is a tall drink of water. Is he like 7 ft tall? My young'un is in the midst of a growth spurt right now. He is starting to slim down more and getting taller everyday. He finds it amusing to walk up to me and prop his arm on my shoulder. Ordered a pair of cowboy boots for him for Christmas... SIZE 12! He turns 14 on New Years eve My baby is growing up too fast.

[DubfromGA]

Love the new gym Dub! The weights look all nice and new and pretty. I usually have to dust the rust off of my hands at my gym. LOL!

Man your son is a tall drink of water. Is he like 7 ft tall? My young'un is in the midst of a growth spurt right now. He is starting to slim down more and getting taller everyday. He finds it amusing to walk up to me and prop his arm on my shoulder. Ordered a pair of cowboy boots for him for Christmas... SIZE 12! He turns 14 on New Years eve My baby is growing up too fast.

I know exactly what you mean....they grow up way too fast.

New Year's Eve baby. Awesome celebration night for him.....always will have his birthday off school-work.