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PostPosted: Wed Jan 28, 2009 9:26 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 28 January

Sleep 6 1/2 hr.

Afternoon "off" but I did some chores, then went to work on the new hospital construction site, which we're desperately trying to get presentable for the big dedication in 2 days. To the gym at 5:00 alone.

Squats
BW x bunch
45# x 5
95# x 5
145# x 3 x 3

Chin-ups, medium grip
BW 5/6/6/6/8

DB press
42.5# x 3 x 3

Ext Rotations
11# 10/6/6

Straight-arm pull-downs
93# 12/14/16

Home about 6:30


Squats--I need to video my form. I wonder if I'm rounding a bit.

Chins--have given up the WG pull-ups until such time as I can make my shoulders work better.

Press--it felt like a big jump from 42.5 to 45. Couldn't really do one with decent form, so I dropped back.

Ext Rot and SA Pull-downs--shoulder prehab. I can really feel them now.


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PostPosted: Sun Feb 01, 2009 8:50 am 
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Location: Kudjip, Papua New Guinea
Saturday, 31 January

No work, but lots going on. The big dedication of our new hospital was yesterday. To gym at 2:15 alone.

Dead lift/rack pull
135# x 5
225# x 3
280# x 1/1/0
Rack pull, 8"
315# x 3/2/2

DB Bench press
2*52 x 3/3/3

DB One-hand row
79# x 3/3/3

Left at 3:45, even without doing any core or accessory work.

DL--this is time consuming for me. It takes time to get set up, load and change the weights, and to get onto the boxes for the rack pulls. Rest is ad lib, seldom timed. I spent nearly an hour just on these.


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PostPosted: Mon Feb 02, 2009 4:44 pm 
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Location: Kudjip, Papua New Guinea
Monday, 2 February

Busy day at work. To gym at 5:00; one of the new docs, Becky was there to do elliptical and machine, but succumbed to my offer to teach her to squat.

Back Squat
BWxmany
45 x 10
95x5
155x3x3

DB Press
25x5
45x2 still too much
42.5 3x3

Chins
9/7/6/7/7

SS Pallof/Ext Rot
Pallof 63x3x12 with 2 second lockout, 10 sec on last rep
Ext Rot 15x12/8/8

Home at 6: 45


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PostPosted: Wed Feb 04, 2009 9:17 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 4 February

Sleep 7 hr.

Wt. 167 yesterday.

Afternoon off. To gym with Judy at about 3:30. Found a crowd there; Bill, his son who is visiting (he's an avid rock climber, and I'd be interested to know how he weight-trains) and his dad, both of whom are visiting, and Patty the volunteer physical therapist ("don't do anything over head") who was helping Bills dad with some pre-hab work in anticipation of upcoming hip surgery. Fortunately, all but Patty left shortly after we arrived.

Bulgarians
BW x 10
37.5 x 3 x 3

Chins
BW 10/7/5

Bench
95 x 5
145 x 3/2/2

DB Row
37.5 x 5
81.5 x 1
79 x 3/3

Turkish Get-Ups
13# 4 per side

Flye
15 x 3 x 12

Left at about 5:00.

Chins--not a chins day, but need extra work!
Bench--not much progress
DB Row--definitely maxed out at 81.5, but I got an honest rep on each side.


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PostPosted: Mon Feb 09, 2009 8:04 am 
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Location: Kudjip, Papua New Guinea
Saturday, 7 February

To gym with Judy about 4:00.

Dead Lift
135 x 5
225 x 3
280 x 1/3/1

Rack Pull 8"
315 x 2/3/3

Chin
BW x 9
+10 x 7
+20 x 4
+10 x 5
BW x 6

DB press
40 x 3/3/3

Straight-Arm pull-down
113 x 3 x 12

Left about 5:30

DL--Somebody made a comment (?Stu?) in a thread about how much of a psychological element there is in the DL. It's really true. I allow myself to get a little psyched out at times. The reps I did make no sense to me.

Chins--Fun with added weight! With 4 days left in the challenge, I don't have many more opportunities left to improve.


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PostPosted: Wed Feb 11, 2009 9:07 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 11 February

Sleep 8 hours

Wt: 168#

Afternoon off, didn't do much. To Gym at about 4, with Q a new 13 year old boy on the station (the new boss's son) who wants to learn to lift.

Chins
BW 11

Bench
95 x 5
140 x 3
145 x 2 x 3

Back Squat
95 x 5
135 x 3
160 3 x 3

DB Row
47# x 8
81.5 3 x 3

TGU
13# 5 times each side

Ext Rot
9# 10/10/9

Left at almost 6

Chins--attempt to make the challenge

Long workout due to teaching Q to lift. He did bench (with all my dire warnings about imbalance, etc), squats (body-weight) and DB rows. He's not a weak kid, and I think he'll make progress quickly.


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PostPosted: Sat Feb 14, 2009 9:27 am 
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Posts: 7496
Location: Kudjip, Papua New Guinea
Saturday, 14 February
Happy Valentine's Day

Sleep 6 hr

Hospital rounds in the morning, then a drive across the valley for a visit and lunch with friends. Home to a quiet afternoon, then to the gym about 5:00 with Q.

Bulgarians
BW x 8
2*40x3x3

Chins
BW5x7

DB Press
40#x3x4

Pallof
2-sec lock-out, 12 sec on last rep
53#3x12

SA Pull-Downs
123#3x12

Out of gym 6:30
Home to a candle-light valentine's dinner!

Didn't seem like such a knock-out workout, but every lift was an improvement in some way over what I've done before, so what more could I ask for? Plus, I'm helping an eager kid get started lifting, and that's a good thing.


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PostPosted: Wed Feb 18, 2009 7:52 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 18 February

Wt 169#

Sleep 7 hr.

Afternoon "off" but gave a talk at nursing in-service with last minute prep. Very rainy, cold day. Power out a lot, and no internet much of the time. To gym alone at 4:45.

Deadlift/Rack Pull
Dead
135x5
225x3
280x3x3
8" rack pull
315x3x3

Bench
54.5 x 0
52 x 1

Left at about 6:00

Deads--I really felt good about these today. Personal best.
Bench--I was just too tired after the deads to do anything else. I lifted 52 for sets across last time I did DB bench. DL takes too long and is too hard of work to do much else.


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PostPosted: Tue Feb 24, 2009 9:11 pm 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Monday, 23 February
Posting late

Sleep?
Wt?

To gym with my young friend Q. Two young adult volunteers were working out, a woman doing long cardio and a few DB, a young man doing thousands of pull-ups and push-up variants. Company is nice, but this is a little crowded for our little gym. Hard to teach Q with other people giving him advice.

Back Squat
BW x 10
95 x 5
135 x 3
165 x 3 x 3

Bench
95 x 5
165 x 0
145 x 2 x 2

DB Row
84# x 3 x 3

DB Snatches
27 x 5
27 x 5
32 x 5
(I'll only report reps that I can match with both hands)

Straight-arm Pull-down
133# x 3 x 12

Time about 1 1/2 hr

Bench--I looked at my log, saw the load for squats, and without thinking loaded it. Couldn't even get 1 rep, while my all-time PR is 185. Maybe it was that attempt that left me too tired to get 3 reps at 145. I'll try again Saturday.


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PostPosted: Wed Feb 25, 2009 10:13 pm 
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Location: Kudjip, Papua New Guinea
Wednesday, 25 February

Half-day "off" but kept busy. To gym at about 4, alone.

Dead lift/Rack Pull
DL
135x5
225x3
285x3/1/1/1
8" rack pull
320x2/3/1

DB Snatch (I'll report only reps that I can match with both hands.)
25x5
35x3
40x3
45x3

Home about 6.

DL/RP--these are both PRs. I just need to add 15# to the DL for a single in 2 weeks, and 10# for a single on the RP to make my goal.

DB Snatch--this isn't really a 3 RM yet. I'm still greasing the groove, and there were plenty of attempts that I didn't count for uncoordinated form. I'm getting them more consistently, though. I'm guessing I'll max at about 55 for 3 reps.


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PostPosted: Mon Mar 02, 2009 9:51 am 
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Location: Kudjip, Papua New Guinea
Monday, 2 March

Sleep 6 hr.

Wt. 169#

Slow day at work. To gym alone at about 4:30. Bill came in while I was working out, so he spotted the BB bench.

Bulgarians
BWx8
2*42.5# 3x3

Chin
BWx8
+10x4
+20x3
+10x5
BWx6

Bench flat BB
95x5
145 2x3
125x7
105x8

DB Snatch
125 4x5 trying to get a good video take
140 x 3, but pretty sloppy

Bench--trying some back-off sets, instead of straigh sets across.

DB Snatch--I have a long way to go on form.


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 Post subject:
PostPosted: Thu Mar 05, 2009 7:30 am 
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Location: Kudjip, Papua New Guinea
Thursday, 5 March

Sleep 7 1/2 hr.

Wt 168.

Felt tired and sore yesterday, not sure why, but I decided not to lift, especially since I wanted to DL well. Work fairly quiet, but I got involved in something that drug the afternoon out a bit. To gym alone at 4:45.

DL/Rack Pull
135x5
185x3
225x3
275x1
295x1
300x0
Rack Pull, 8"
330x1

DB Snatch
25x5
45x3x5

Chin
BWx7/6/5/4/3/2/3

Straight-ar Pull-Down
143x3x12

I'm really happy about the DL, and especially the RP. Both are PRs. I've been going up by just 5# on the DL, but knew that I'd have to increase by 10 one week if I'm going to make me goal of 300 by the time I leave, so I decided that it would be today. Got the 295, and then decided to try 300, but there just wasn't enough gas left in the tank. I'm pretty confident I can get it next week. The RP only needed 5#/wk (goal 330 by furlough time), but I decided that it was such a small increment, I might as well put the 330 on. It wasn't all that hard.

I meant to put the snatches before the chins, but I'm always a little confused. I don't know how these looked, but I got full extension without pressing on all but a couple of reps.


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PostPosted: Thu Mar 12, 2009 9:11 am 
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Posts: 7496
Location: Kudjip, Papua New Guinea
Monday, 9 March

Late entry--don't recall sleep or weight. Lifted alone.

Back Squats
BWx10
95x5
135x5
170x3x3

DB Bench
25x10
45x3x5

DB Row
25x5
89x3x3

TGU
25x3

Pallof Press
53x3x12 with 3-sec lockouts, 10 sec on 12th rep


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 Post subject:
PostPosted: Fri Mar 13, 2009 6:53 am 
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Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Friday, 13 March
Friday the 13th proving lucky this time around

Sleep, disturbed 5 hr. Just restless.

Wt. 170#

I've had 2 days off for preparation to return to the US for 3 months of home assignment and 3 weeks of vacation. Various chores, then to the gym about 3:30 with Jeff, who is just back from his home assignment, and who has been lifting very little for 7 months! I can catch up with him on a few lifts!

Dead Lift
135x5
185x3
225x3
275x1
300x1

Rack Pull (6")
330x1

Bench
95x5
135x3
145x3/2
125x6/6

Chins
BW weak 5

PR on both DL and rack pull. DL met a goal to lift 300 by the time I left PNG for home assignment. I had already met my goal of a 300# 8" rack pull last week, so I decided to try 330 from 6" and got it.

I was really spent, and other than bench, didn't do much else. Next lifting will be with Sam in the US next week.


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 Post subject:
PostPosted: Wed Mar 18, 2009 7:37 pm 
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Location: Kudjip, Papua New Guinea
Wednesday, 18 March

Sleep about 6 hours--jet-lagged

Wt. ???

Errends, drivers' licenses in the afternoon, then to the NNU gym with Sam and his friend Bryan about 4:00.

Rear squat
BWx10
45x5
85x5
135x3
175x3/2/2

Chins
BW 9
+10x4
+20x3
+10x3
BWx4

DB snatch
25x5
40x5
45x5
50x5

Pallof Press
55# with 4-second lock-outsx12

Ext Rotations
15x8/5/3

Home about 5:15

Sam is doing a semblance of a full-body workout, but still with lots of arm and chest emphasis. He's benching about 245.


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