Raffi's Official Journal

[mom24boys]

are you drinking??? LOL arent you 39 not 29?
and summers over, its fall..now are you sure your boss is gone and that its your mom who you called? ROFL :P

[raffim]

are you drinking??? LOL arent you 39 not 29?

and summers over, its fall..now are you sure your boss is gone and that its your mom who you called? ROFL :P

no drinking for me..... i'm afraid if i do drink elise will internet-spank me for going off my diet

yup... wishful thinking on the 29... 39 is correct

summer is over for most other people but summer in san francisco starts in september..... really, no joke.... it's foggy and raining in june/july/aug and around 80 degrees with blue skies for most of sep till mid to the end of nov.

and yeah, my mom called me earlier and never mentioned my b-day

and the only girlfriend i have is you so don't expect me to be calling (or be called by) anyone else.....

so what special favor will you be granting me for my b-day??? I wonder if i can imagine-up a new, fun and creative thing for us to do???? hummmmm!

[mom24boys]

sounds like my kinda weather..got room for company?

LOL at the rest of your post..I am sure your a very creative thinker Raffi.

[raffim]

sounds like my kinda weather..got room for company?

LOL at the rest of your post..I am sure your a very creative thinker Raffi.

i always have room in my heart for you!!!! awwwwwwwwwwwwwww!

i'll buy the ticket... you better start your pakin'

[mom24boys]

i always have room in my heart for you!!!! awwwwwwwwwwwwwww!

i'll buy the ticket... you better start your pakin'

room in your heart??? pfffft I need somewhere to sleep.

I am packin'

[raffim]

room in your heart??? pfffft I need somewhere to sleep.

I am packin'

whatever your wish... i will accommodate (and then some)

[raffim]

From Plan: Increase / Decrease
(First two sets on first exercise are warm-up sets)

(reps x lbs)
BB Incline Bench: 20x95, 20x95, 12x165, 6x175, 4x195
BB Bench: 6x205, 6x205, 6x185, 20x125
Lever Seated Fly: 11x170, 4x220, 17x140
Cable Standing Fly: 37x30
Weighted Incline Sit-ups: (I don't count reps) 6 sets with following weights 0, 35, 35, 25, 25, 0
Straight Leg, Leg Raises: (I don't count reps) 6 sets

Cardio: Walking on treadmill at a 15 degree incline for 20 minutes @ 3.0 mph

Diet: Good

WO: Good day on chest.



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[ArchAngel'73]

I still have 30 min. before its the 26 th. Sorry I missed it earlier


HAPPY BIRTHDAY my friend!

[raffim]

I still have 30 min. before its the 26 th. Sorry I missed it earlier


HAPPY BIRTHDAY my friend!

thanks dude.... so you feelin' better or what?

[ArchAngel'73]

thanks dude.... so you feelin' better or what?

I was then I pulled/tore my trap/shoulder. Not a good week. Hope your's goes better!

[ChocoChick]

Did I miss a birthday in here? Have a happy!!!

[raffim]

Did I miss a birthday in here? Have a happy!!!

hummmmmmmmmmmmm, i feel special.... see post #479!!!

[ChocoChick]

hummmmmmmmmmmmm, i feel special.... see post #479!!!

Ooops! I'm old and forgetful, what can I say?

[raffim]

Ooops! I'm old and forgetful, what can I say?

stick with forgetful forget about old... and no need to say anything.... i myself tried to forget my b-day but could not do it

[raffim]

From Plan: Increase / Decrease
(First two sets on first exercise are warm-up sets)

(reps x lbs)
Reverse Grip Bent-Over BB Rows : 20x85, 20x85, 10x135, 6x155, 3x175
Chin-ups: (I do not count reps) 4 sets w/30 sec. rest, each to failure
BB Deadlifts: 20x145, 10x195, 4x275, 7x225, 12x115
Cable Rows: 10x150, 10x150, 10x150
DB Shrugs: 20x75, 12x85, 9x100, 11x85
Incline Bench Rear DB Laterals: 14x20, 9x25, 5x30, 7x25... Found out I am not doing these correctly. Nothing really bad but my arms are too bent. (I asked someone I trust to watch me on a set and he confirmed what I was thinking.) I will be lowering the weights next week by 5 lbs. on each set (or more if needed) to get the max I can from each set.

Cardio: Late to the gym again, skipped-out on cardio.

Diet: To plan.

WO: Felt good all around. I'm liking deadlifts more and more. (Does that mean there is something wrong with me???)

Also, per my note on the rear delts, although I will have to make adjustments next week, my rear delts did feel beat-up after I left the gym so I don't feel too bad about things. But the plan is to "hurt" them more next week by cleaning up my form a bit.





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[Hibiscus09]

Nice job on the workout! I'm glad you're enjoying the deadlift fun.

I hope you have a great Thursday!

[raffim]

Nice job on the workout! I'm glad you're enjoying the deadlift fun.

I hope you have a great Thursday!

thanks Diane.... not sure why but i do like the deadlift.... Thursday is slow (at work).... just waiting around so i can go to the gym later on.

[raffim]

From Plan: Increase / Decrease
(First two sets on first exercise are warm-up sets)

BB Shoulder Press: 20x75, 20x75, 8x125, 3x155, 4x155
DB Side Laterals: 12x25,8x30, 3x35, 4x35, 10x25
DB Upright Row: 12x45, 5x55, 18x35
Seated Calf Raises: 20x135, 25x135, 20x160, 20x160
Standing Calf Raises: 13x260, 10x280, 10x280, 10x280

Cardio: Walked on treadmill at 15 degree incline, at 3.0 mph, for 15 minutes

Diet: To plan.

WO: Felt good.

[raffim]

From Plan: Increase / Decrease
(reps x lbs)
(First two sets on first exercise are warm-up sets)

Cable Straight Bar Tricep Press: 20x50, 20x50, 11x100, 4x110
BB Close Grip Bench Press: 15x135, 7x175, 2x215, 12x155
EZ Bar Lying Tricep Press: 9x95, 5x105, 7x95
BB Curls: 20x65, 12x85, 7x95, 4x105, 7x95
Incline DB Curls: 9x35, 4x40, 8x35, 12x30
Close Grip BB Curls: 7x95, 4x105

Cardio: Walking on treadmill at a 15 degree incline for 20 minutes @ 3.0 mph

Diet: To plan

WO: Overall, very happy with my WO today. My main concern was my tricep sets. Last three weeks I was having a very difficult time maintaining the previous week's numbers. Although I did not make any major gains on tris., today, I was able to keep up with where I was before the bleep hit the fan. Also, by the time I was done, my tris. felt pretty beat-up.


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[ChocoChick]

I'm seeing blue everywhere. Woo Hoo. What's up for the weekend, Raffi?

[raffim]

I'm seeing blue everywhere. Woo Hoo. What's up for the weekend, Raffi?

I'm waiting to see the results of those blue numbers in the mirror!!! Till then, no celebrating for me.

Yesterday and today was hectic for me... had to drive back and forth to my parents' home (45-minute drive, one way) to help my mother with my dad.... long story, but I had to pull 'additional shifts' to cover for my sister. That, plus work, gym, and my 'side activities' have taken their toll.

But, starting tomorrow things will be looking better. Tomorrow night will be going out with friends for my official b-day outing... this, for me means going out and eating a whole lot of sushi with some expensive sake (and making them pay for it ... trust me, they owe me!!)

Hope your weekend goes well too.


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[raffim]

Could not make it to the gym yesterday, but made up for it today.

Weighted Incline Sit-ups: (I don't count reps) 6 sets with following weights 0, 35, 35, 25, 25, 0
Straight Leg, Leg Raises: (I don't count reps) 6 sets

Cardio: Standard... walking on treadmill, 20 minutes, 15 degree incline, 3.0 mph.

Diet: So far, so good.

[ArchAngel'73]

Great work outs Raffi. I see your shoulder press and BB curls are getting up there!
How did your outing go? Did you get a little Saki wasted?

[raffim]

Great work outs Raffi. I see your shoulder press and BB curls are getting up there!
How did your outing go? Did you get a little Saki wasted?

time out with good friends is laways fun... yup, did have saki but not too much... i was a good......

hope things are getting better for you bro... seems with the (soon to be) strike and everything else going in your life, that you have much to deal with these days. although, you do seem the kind that can take it (and dish out some too).

good to know there are good people like you in the world brian... it's a long story to why i say that but let's just leave it at that..... much respect and hope to see you back here giving me a hard time soon.

[raffim]

From Plan: Increase / Decrease
(reps x lbs)
(First two sets on first exercise are warm-up sets)

BB Squats: 20x135, 20x135, 14x235, 9x255, 9x255, 20x175
Leg Press: 15x590, 9x720, 4x810, 20x450
Lying Ham Curls: 15x100, 7x110, 3x130, 6x120, 10x100
Hack Squat Calf Raises: 20x450, 10x650, 10x700, 20x450, 75x90
Leg Extensions: 11x200, 12x245, 16x140

Cardio: None. I do not do Cardio on leg day.

Diet: To plan

WO: Okay, so I had a good day on legs again but got a question for all you Squat pros out there. After my first set (after warm-up) on Squat I felt I needed to come down a bit further to get FRO. Up to then I was standing with my feet pretty much pointing forward, shoulder width apart. So to be able to go down further without loosing balance, I spread my feet a bit more apart and pointed them outward a bit. Is that okay as far as form is concerned? It worked out well for me as far as maintaining balance while squatting down more, but I just want to make sure I am not trading off on proper form to do this.



.

[ArchAngel'73]

time out with good friends is laways fun... yup, did have saki but not too much... i was a good......

hope things are getting better for you bro... seems with the (soon to be) strike and everything else going in your life, that you have much to deal with these days. although, you do seem the kind that can take it (and dish out some too).

good to know there are good people like you in the world brian... it's a long story to why i say that but let's just leave it at that..... much respect and hope to see you back here giving me a hard time soon.

My thanks and appreciation!
Its a long story, but we are safe from a strike for now. Although, I'm still for it 100%.
My lungs are still clearing up, my grieving is reduced, the shoulder is better but still tender and I bumped myself in to see a over boked Dr. today for a note.
On the really good end of things, I'm healthy, live in a fantastic country, I'm alive, have a job, a place to live, food, and family. Not too bad. When the going gets tough, I count the blessings that I have that many don't. And I have cool friends like you!
Keep strong Raffi!-and I'm not just talking about the WO's.

On that front, I think you are doing very well! Eager to see progress pics!

I wish you well on the home life front too.

[ChocoChick]

So to be able to go down further without loosing balance, I spread my feet a bit more apart and pointed them outward a bit.

This is pretty much the stance I use. Otherwise, I would topple.

[raffim]

My thanks and appreciation!
Its a long story, but we are safe from a strike for now. Although, I'm still for it 100%.
My lungs are still clearing up, my grieving is reduced, the shoulder is better but still tender and I bumped myself in to see a over boked Dr. today for a note.
On the really good end of things, I'm healthy, live in a fantastic country, I'm alive, have a job, a place to live, food, and family. Not too bad. When the going gets tough, I count the blessings that I have that many don't. And I have cool friends like you!
Keep strong Raffi!-and I'm not just talking about the WO's.

On that front, I think you are doing very well! Eager to see progress pics!

I wish you well on the home life front too.

All is as good as it could be. One thing we can not do is try and get in the way of the natural evolution of life. If you accept that and, as you said, if you focus on all that you have going for you, it is easier to deal with the things life throws at you.

Thanks and good to see you back. Now, get your ass back in the gym!

By the way, what was the prognosis from he doc?

This is pretty much the stance I use. Otherwise, I would topple.

Cool, thx.

[raffim]

From Plan: Increase / Decrease
(First two sets on first exercise are warm-up sets)

(reps x lbs)
BB Incline Bench: 20x95, 20x95, 9x175, 8x185, 4x205
BB Bench: 4x215, 6x205, 8x185, 19x125
Lever Seated Fly: 10x180, 5x220, 17x140
Cable Standing Fly: 37x30
Weighted Incline Sit-ups: (I don't count reps) 4 sets with following weights 0, 35, 35, 0
Straight Leg, Leg Raises: (I don't count reps) 4 sets

Cardio: No time

Diet: To plan

WO: Another good day on chest. Got to the gym late again and had to skip out on cardio. I also did 4 sets on each of my ab. exercises (instead of 6 on each). I know, it's bad that I am again getting in late to the gym. This time I especially feel bad about it because it was totally my fault. I am in the process of networking my place and ended up getting too much into it last night. Suddenly, it was 10:30 and I am just rolling into the gym. Bad Raffi! That said, as I promised myself to do about a week ago, I have been getting the 7 hours of sleep each night, and that's gotta be a good thing.



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[ChocoChick]

WO: Another good day on chest. Got to the gym late again and had to skip out on cardio.

Well, that would certainly break my heart.











NOT!