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PostPosted: Mon Mar 23, 2009 11:02 pm 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Saturday, 21 March

Sleep not much

Wt. ???

To Rec Center, alone, near closing time, but I really wanted to lift.

Bulgarians
BW x 10
50 x 2
45 x 3/3

Bench DB
50 x 2
45 x 3/3

DB Row
90 x 1
80 x 3/3

Not much rest on any of these.


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PostPosted: Mon Mar 23, 2009 11:07 pm 
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Location: Kudjip, Papua New Guinea
Monday 23 March

Sleep 6 hr

Wt ???

To Rec Center alone except for the crowd there.

DL/RP
DL
135x5
185x5
225x3
265x3/3/5
Rack Pull, about 8"
335x1/1/1

Chins
6/6/4/4/4

DB snatch
25x5
50x5/5

Weighted decline crunches
BWx12
10x12
20x12
10x6 each side lateral

Straight-Arm Pull-Down
155x12
170x12/12/12

I'll probably change my routine to take advantage of some things they have there. Lots of strange people.


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PostPosted: Mon Mar 30, 2009 2:40 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Saturday, 28 March

Sleep 6 hr.

Wt. ???

Visiting in this town for only a few days. Morning for errands. shopping. To a local Gold's Gym about noon, alone.

Squats
BWx10
95x5
135x3
165x3x3

Bench, DB
25x8
40x5
45x5
50x2
35x8

Row, CB
40x8
80x3x3

Pallof, 5-second lockout
30x12x2

Back Extension
BWx12
+10#x12

Left at about 1:30

My main comment is about the characters in the gym. I'm still not very used to working out in commercial gyms. One guy, who is really pretty big and pretty cut, who did every bicep exercise and every tricep exercise known to man, several sets of each, but every one using only the middle 1/3 of his ROM.


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PostPosted: Thu Apr 02, 2009 5:25 pm 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Thursday, 2 April

We are on Orcas Island, Washington. I checked out the local gym (The Orcas Athletic Club) where a day pass is $15, and where the weight room looks like it would be fine for preschoolers. So I worked out in the house where we're staying.

Squats
BWx20
BW+small suitcase (?10#?) 2 sets of 30

Bulgarian
BW 3x10

Pushups
BW flat 22
Feet on chair 8/9/6

Couldn't find a good place for pull-ups. I'll work on it.

The high-volume squats were interesting. They actually tired me out more than I expected.


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PostPosted: Sat Apr 11, 2009 2:35 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Tuesday, 8 April

At gym at NNU with Sam and his roommate Ryan.

Dead lift
135x5
185x5
225x3
275x3
315x1*
245x5

Chins
6/6/6/4

Push Press
45x5
65x5
75x5
185x5

*New PR


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PostPosted: Sat Apr 11, 2009 2:42 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Thursday, 10 April

Gym at NNU with Sam and Ryan

Bench
95x5
135x3
145x2
134x3/3
115x9

Squat
95x5
135x3
165x3/3/3

DB Row
40x8
80x3/3/3

Seated Row 40x12
8x12
100x12/12

Straight-arm pull-down
140x12
160x12/12


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 Post subject:
PostPosted: Sun Apr 12, 2009 9:56 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Saturday, 11 April

Sleep 7 hr.

Wt. 180. Scales in the US seem to weigh higher than our scale in PNG. Have I really gained 10#? I don't feel like I have. Maybe gained 3 and scale inaccuracy accounting for the rest of the difference. <sigh>

To community Rec Center alone. Pretty busy with an interesting mix of people.

Bulgarians
25x5
45x3/3/2

Chins
6/6/6/3/4

25x5
40x3
37.5x3/3
30x10

Pallof
50x2x8x5sec


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 Post subject:
PostPosted: Wed Apr 15, 2009 11:41 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Tuesday, 14 April

Sleep--6hr

Wt--178#

Morning of work at computer, lunch with a friend (I'm glad Mexican doesn't bother my lifting like it does for Cliff) then to NNU gym with Sam and 2 of his friends. I mostly just lift on my own, rather than try to keep up with 3 fit, competitive 19 year old boys!

Dead lift
135x5
185x5
225x3
275x3/4

Chins
med grip 5
narrow neutral grip 4/4/4/4

Push Press
45x5
65x5
85x3x5

Straight-arm pull-down
160x3x12

Total about 1 hr.

I wonder at times if maybe I shouldn't do anything else on dead lift days. It leaves me pretty tired.


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 Post subject:
PostPosted: Sat Apr 18, 2009 2:19 am 
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Posts: 7503
Location: Kudjip, Papua New Guinea
Friday, 17 April

Sleep 7 hr.

Worked at computer and ran errends preparing for a 3-week trip. To gym at 4 PM with Sam and his friend the other Sam.

Back Squats
85x5
135x3
170x3x3

Bench
95x5
145x3x3

DB row
45x5
80x3x4

Ext Rot, cable
20x12/10/12

Gone by about 5:30

Bench--best set of bench I've done for months. Maybe I can take it up again.


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 Post subject:
PostPosted: Fri Apr 24, 2009 12:09 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Tuesday, 22 April

Travelling. Looking for a place to lift, but haven't found one, so BW work in hotel room.

Suitcase squats
?40#? 3x10

Elevated Push Ups
10, 10, 11

Side Planks
3x30sec, no rest

Front Planks
60sec, 30 sec rest, 45 sec


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 Post subject:
PostPosted: Fri Apr 24, 2009 12:18 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Thursday, 24 April

Travelling. We are at a Hilton that has an agreement with a health club across the road. Nice gym with good equipment, not too busy. Several young guys and old men doing dumb stuff.

Deadlift
135x5
185x5
224x3
275x1
315x0x0
225x8

Concentration Curls
20x10
40x2
35x3
30x3

Seated Calf Raises
45x10
70x8
90x8
115x8
70x10 top of ROM

Back to hotel, about 1 hour


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 Post subject:
PostPosted: Tue Apr 28, 2009 9:59 pm 
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Joined: Thu Feb 07, 2008 7:11 am
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Location: Kudjip, Papua New Guinea
Saturday, 26 April

Traveling--little hope of finding a gym for several days. BW W/O in the hotel room.

Elevated PUs
11/11/12

BW squats
a bunch

Bulgarians, holding my suitcase at my chest
8/8/8

Some planks


I should get one of those door-way chin bars.


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 Post subject:
PostPosted: Tue May 05, 2009 11:18 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Friday, 1 May

Commercial gym alone.

Squat
85x5
135x5
175x3/3/4

Chins
BW 5x5

Push Press
45x5
95x3/3/4

Palloff
30#, 5sec lock out 8
25#, 5 sec lock out 8/8

Straight-arm pull-down
170x3x12


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 Post subject:
PostPosted: Tue May 05, 2009 11:21 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Monday, 4 May

Commercial gym, alone

Dead lift
135x5
185x5
225x3
285x3x3

DB Bench
45x3x8


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 Post subject:
PostPosted: Sat May 09, 2009 11:24 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 6 May

Commercial gym, alone

Chins--diagonal grip, midway between supinated and neutral
6/6/6/5/4

Bulgarians
25x5
45x3x3

Push Press
50x8
100x3x3

Ext Rot
a bunch--random--I lost track

Straight-arm pull-downs
180x3x12

Seated Calf Raise
90x3x8

I'm pleased that I've been able to keep up this week. Partly due to the chance to stay in the same place for most of this tour, only a few nights in motels, most nights at friends' house and I found this great gym nearby.


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