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Andy's journal
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Author:  Jungledoc [ Tue Apr 09, 2013 4:59 pm ]
Post subject:  Re: Andy's journal

Monday, April 8

Adrenaline Gym and Fitness Center in Camrose, Alberta--I've found my ideal gym. Musty, in a basement under a couple of bars, run by a crusty ole guy with a mission tooth who knows every client by name and knows all about them, trains 70% of them personally, charges $6 for a day pass. The gym is crowded with equipment, but has everything I'd want, including friendly banter with the owner.

Bench--no spotter. I'd hoped that old John would offer, but I didn't want to ask
3x135
5x155
5x135

Squat
5xbar
5x95
5x115
5x135

Squats felt OK. It's now the next day, and I still feel OK.

Author:  Jungledoc [ Sat Apr 13, 2013 1:11 am ]
Post subject:  Re: Andy's journal

Wednesday, 10 April

Platinum Fitness, Innisfail, Alberta

SLRDL
5s to 45#

Seated cable rows (a very low cable for this)
10 at I forget

Dumbbell rows
Some

I know I did something else, maybe lateral raises. I think I was shaken by my change-room mix-up.

Author:  Jungledoc [ Sat Apr 20, 2013 12:38 am ]
Post subject:  Re: Andy's journal

Tuesday, 17 April

Nampa Rec Center

Bench
135 10/9/10

Seated Cable Rows
Worked up slowly to 3s at 140 (not sure I'm remembering right).

Pallofs
5x5x5 at some weight

I found my notebook in my briefcase, so I'll be keeping better records on the spot.

Not traveling

Author:  Jungledoc [ Sat Apr 20, 2013 10:35 pm ]
Post subject:  Re: Andy's journal

Saturday, 20 April

Hotel room, Ebensburg, PA

Suitcase squats (clutching a suitcase to my chest) ~45#
3x10

Pushups
Level 17
Feet elevated 9
L 11
Eleveated 9
Arms elevated 16

I had driven to a gym listed on Google Maps and on our GPS as very near my hotel. Very small, looks like a independent version of Curves, closed. Drove about 10 minutes to the next-nearer. It was actually a sportsman's club--skeet shooting, etc. Drove back to hotel.

Author:  Jungledoc [ Wed Apr 24, 2013 11:10 pm ]
Post subject:  Re: Andy's journal

Tuesday, 22 April

Fitness 365, in some little town alone US22 in Pennsylvania.

Hex bar DL
3x3x225

Landmine "rainbows"
3x5xbar+10

Chinups
3x4

Facepulls
5x5xsomething, and a bunch of extra reps on the last set

Author:  Jungledoc [ Tue Apr 30, 2013 11:15 pm ]
Post subject:  Re: Andy's journal

Friday 26 April

Some gym, some town, Western Pennsylvania

Bench
3x10x135

DB Rows
5x5x70

There were some big power lifters working out, doing floor presses at 400something. I tried to make conversation, but they weren't as friendly as I'd hoped. Oh, well.

Author:  Jungledoc [ Tue Apr 30, 2013 11:27 pm ]
Post subject:  Re: Andy's journal

Monday, 29 April

Another gym in another town in Western Pennsylvania

Squat
Worked up to 5x2x185

Chins ss Facepulls
5 sets, 4 chins, 10 FPs, up to 80 pounds

First time squatting in several weeks. Went OK. Lots of DOMS today (the day after), but everything else is OK. I will continue conservatively on this.

Author:  Jungledoc [ Thu May 02, 2013 9:46 pm ]
Post subject:  Re: Andy's journal

Thursday, 2 May

Johnson Athletic Center, Northwest Nazarene University (Go Crusaders)
Since my son Sam has been busy at his 3 jobs and the end of the semester, I lifted with his roommate/best friend, a very strong, lean rock climber.

Bench
1x155
1x175
5x1x185

DB BO row
5x5x175

Pallof
2x5x5x50
2x5x5x40

It's energizing to lift with hardworking young people.

Author:  Jungledoc [ Thu May 09, 2013 2:12 am ]
Post subject:  Re: Andy's journal

Monday, 7 May

NNU gym

Dead lift
3x225
1x275
1x315
1x335
1x315

Cable Pull-Downs
150x5
130x5
110x10
90x15

Author:  Jungledoc [ Tue May 14, 2013 12:36 pm ]
Post subject:  Re: Andy's journal

Tuesday, 14 May

Harbor Square Athletic Club, Edmonds, Washington
The biggest, fanciest gym I've ever worked out in--went on and on. Handball, pools, tennis courts, and I don't know what all. The weight rooms (yes, rooms) had many kinds of machines, but I finally found some free weights, and finally found a big monster squat rack in a back, out-of-the-way room. Didn't need it today.

Bench
135x10/6/7

Cable Row--this was a dual-pulley stack so each hand is independent.
Played with the weight, sets of 8-12, and I really felt the burn!

My low back got really sore after my deadlifts last week, and is still that way. I haven't figured this out yet.

Author:  Jungledoc [ Mon May 20, 2013 1:10 am ]
Post subject:  Re: Andy's journal

Thursday, 16 May

Stillaguamish Athletic Club, Arlington, Washington
I'd lived in this town for 11 years, but had been in this building only once for a part in their meeting room. An old rambling building obviously built for some other purpose.

Squat
3x135
3x155
2x175
2x185
1x195
1x215

SS of face pull and palloffs
Some of each, I don't remember the details.

Author:  Jungledoc [ Thu May 23, 2013 4:55 pm ]
Post subject:  Re: Andy's journal

Monday, 21 May

Puyallup Recreation Center, Puyallup, WA. Extra points if you can pronounce "Puyallup" correctly.
A surprisingly limited selection of equipment. No squat rack, just a Smith. No bench press rack, just simple benches. So I had to adapt the plan.

DB Bench
10x35
3x10x30

DB Row
10x65
3x10x60

I need to start writing things down again, or log them here right away. I'm not always sure that I remember what I actually did.
Just 45 minutes today, then didn't allow enough time for traffic, poor route selection, getting lost, etc, and we were late for our speaking engagement in the evening. Life is surprisingly hard on the road. Starting this evening we'll have 4 nights at the beach with our family, possibly the only time in a few years that we've had all of our kids with us at once.

Author:  Jungledoc [ Wed Jun 05, 2013 3:58 am ]
Post subject:  Re: Andy's journal

Monday, 3 June

Nampa Rec Center

Bench
135x8/6/5

DB SA Row
80x3/3/3/4

Reverse Lunges
10x40
10x50
10x60

Author:  Jungledoc [ Fri Jun 07, 2013 12:01 am ]
Post subject:  Re: Andy's journal

Thursday, 6 June

Genesis Fitness in Nampa, with Sam, Cheyenne, Orin
Amazing gym! And it's closer to my house than any of the places I've been using, and the day rate is only $5. People are really friendly.

Squat
Worked up to 3x205
Resisted temptation to try to "push it" to impress the young guys.

Farmer's Walk
Frame is 180 lb. About 40 m
1 trip down and back frame only
1 trip down, rest then back frame +70
1 trip down, rest, then back frame only

A few swings with the sledge hammer to show Cheyenne how to do it.

Prowler
Round trip sprinting no added weight
2x Round trip long stride, +90

I'm exhausted!

Author:  Jungledoc [ Sat Jun 15, 2013 12:58 am ]
Post subject:  Re: Andy's journal

Wednesday, 13 June

Genesis Fitness, Nampa, with Sam

Bench
Worked up to 175, failed 185, then 2 singles 175

Rows, T-Bar
I don't know what the bar weighs without plates, but worked up to sets of 8 at 140.

Face pulls
Sets fo 8 at 50, I think.

Met a guy and got talking. Turns out he recognized me from having heard us speak. Big guy who has a goal of pressing a Harley.

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