Training: ME Bench

I love training in an empty gym, unfortuantately, it's pretty late.

Phase 1, Cycle 2, Day 2

Reverse band press (light bands)
45x15
95x15
135x3
185x3
225x3
275x3
315x3
345x1
370x1 (PR)
375x1 (PR)

Decline bench
135x5
3x5 @ 225

Hammer Strength DY Row
1ppsx12
2pps+lt bandx7,6,6
2x8 @ 2pps

DB lat raises
2x15 @ 25

Stretching.

Workout time: 7:00 - 8:00

No treadmill. Too late. Nice PR.

Two things you can count on after a massive tragedy...

Remarkable stupidity.

From the Right. Yes, because there are abortion clinics along the gulf coast, the Almighty (or the Flying Spaghetti Monster) sent a hurricane to get 'em.

From the Left. This complete moron thinks (incorrectly) that gobal warming causes hurricanes, and through some twist of fate, since the govenor of Miss. didn't support the Kyoto treaty (becuase, you know, he understands economics and stuff) the hurricane hit his state.

Stupid people generally upset me. These two examples make me taste bile.

And remarkable generosity. If you can, help them out.

Training: ME Squat/Dead

Mondays are far too busy at the gym.

Phase 1, Cycle 2, Day 1

Squat (Narrow stance - in the rack)
2x8 @ 45
95x8
135x5
185x3
225x3
275x3
315x3
365x2, 1

Hammer Strength Leg press
1ppsx10
2ppsx10
3ppsx10
4ppsx10
5ppsx10
6ppsx5 (f)

Hammer Strength seated leg curl
5x8 @ 90

Hypers superset with lying leg raises
2x15

10 mins stretching

Treadmill: 25 mins, 1.35 mi, 204 cals

Workout time: 5:25p - 7:10p

I write notes to myself in my training log pretty regularly, information about the set or how I felt, twinges of pain, form adjustments, things like that. Every once in a while, though, I write something down, then look at it later, and it means more.

Directly below the 365x2, 1 notation, it says: This was pretty easy, should have gotten 3, head stopped me. I AM BETTER THAN THIS.

I am. I need to act like it.

Training: DE Bench

It's nice to train on Saturday afternoon. An empty gym, and cranked heavy music.

Phase 1, Cycle 1, Day 4

Bench press
2x15 @ 45
95x8
3x3 @ 135
8 sets of 3 @ 185, 3 grips.
245x1
255x1
265x1
Speed work was fast, heavier sets were easy, but not very fast.

Closg grips
135x12
185x8,6
?

Pulldowns
5x12 @ 100
These were pulled down low to work on mobility. Felt good.

Reverse bench rear delts
2x15 @ 20

Treadmill: 30 mins, 245 cals, 1.6 mi.

Workout time: 4:07p - 5:40p

That's the end of Cycle 1. How've I done?

Improve Conditioning
I said I would do 1 hour of cardio every 7 days. I missed that by 10 minutes. Next week (Sunday to Sunday) goes up to 1:10.
I said I would improve my diet. I've increased my protein intake, but I'm still not eating enough veggies, and too much convenience food. Need to work on this

Improve Mobility
I've stretched after every workout, but haven't done my mobility work. I'll do mobility work 3 times next week.

Build base strength by focusing on the basics
Well, I haven't missed a session, and I'm keeping things basic.

All in all, off to a decent start.

Training: DE Squat/Dead

So today, I'm training next to some assclown doing curls in the squat rack - with his wireless earpiece on, talking on the freaking phone! I train in a pretty serious gym, I don't know how some of you survive places like Bally's and 24 Hour Fitness.

Anyway...

Phase 1, Cycle 1, Day 3

Box Squat
45x8
95x5
135x3
185x2
8 sets of 2 @ 225.
Fast. Less than a minute between sets.

Good mornings
45x10
135x6
2x4 @ 225

HS shrugs, seated (for height)
3x10 @ 2pps

Dimel Deads
2x15 @ 135

Pull down abs
120x20
3x12 @ 150

Stretching

Workout time: 4:05p - 5:05p

Yup. No treadmill. Had to get out to make it to dinner. That means either 40 minutes tomorrow, or I don't make my treadmill goal for the week. Which do YOU think will happen?

Also - I may go back to the standard WSB template of Monday, Wednesday, Friday, Sunday. I moved this workout from yesterday to today due to a rough workday - something I like about the 8 day cycle as opposed to the weekly cycle, more flexibility with scheduling, along with the extra day a week of recovery. I guess I'll decide tomorrow, as it's DE bench, which is what would normally be the Sunday workout. I'll probably stick with the 8 day cycle, as I'm looking forward to having a Sunday where I don't have anything to do, and I like the alternate Friday off.

Listen to Libertarians

Remember the ban on smoking in films in India? I said we aren't that far away.

Not far away at all.

The state attorney general wants the country singer who made the song "Redneck Woman" a hit to stop "glamorizing" the use of smokeless tobacco at her concerts.
State officials said Gretchen Wilson can be seen on concert jumbo screens pulling a can of Skoal from her pocket while performing her new song, "Skoal Ring."

Welcome to India, er, I mean Nashville.

Told ya.

Hat tip: The Agitator

Bar Blogging Update

Dan the Bar Man hits 750.

Huh?

$250K bail for a 12 year old developmentaly disabled kid who fired a gun, ran off, then turned himself in.

Training: Max Effort Bench

Training is good for me. Keeps me from taking out my rage on the average dumbass on the street, the moron just standing in my way, the no driving retard doing 60 in the left lane. Really, it's good for society.

Phase 1, Cycle 1, Day 2

Incline close grips
2x12 @ 45
95x6
135x3
155x3
185x3
205x3
225x1
230x1

Decline press
135x10
3x4 @ 225
Boy do I suck at these.

HS DY Row
1ppsx12
2ppsx8
3ppsx4
3x8 @ 2pps

DB lateral raises
3x15 @ 20

Upper body stretching

Treadmill: 20 mins, .93 miles, 138 cals

Workout time: 5:45p - 7:10p

Bob's Guide to Cat Ownership

Genius.

Training: Max Effort Squat/Dead

You may be wondering what happened to all that 'not miss any more days' stuff, then a week without training. Well - I wanted to get all of that down and posted, but was out of town last week, and I don't like to announce that on the internet.

Anyway, no more missed training days from today until the end of the year or a meet.

Week 1, Day 1

Reverse band deadlift (green band, pins 3rd hole down, about ear height, bands came off about mid thigh or so)
135x8
185x5
225x3
275x3
315x3
365x3
405x1
455xmiss
455xmiss (with straps)
The secont try I got it almost to where the bands come off. I'm not thrilled, but I'll get better. The first one I missed not far off the floor due to grip, so I certainly know I need to work on that.

Leg press
2ppsx5
3ppsx5
4ppsx5
5ppsx5
6ppsx5

HS seated leg curl
5x6 @ 90

Hypers superset with hanging leg raises
2x15

10 mins stretching

Workout time: 3:05p - 4:05p

Next workout is Tuesday.

At the risk of sounding redundant...

Another fantastic article at Lew Rockwell's site. Worth the read if only for the interesting contrast between VMI and the military acadamies. But as usual, the writer just makes his point clearly, with little room for any logical dispute.

The plain truth is that Iraq never attacked the United States and never even threatened to do so. Neither the Iraqi people nor their government had anything to do with the 9/11 attacks. Therefore, the U.S. government had no moral or legal right to invade Iraq and kill and maim the Iraqi people. That makes the United States the aggressor nation in this conflict. It is the invader. It is the conqueror. Don’t forget that aggressive war was punished as a war crime at Nuremberg and that it is barred by the UN Charter, to which the United States is a signatory. Don’t forget also that Bush invaded Iraq without the constitutionally required congressional declaration of war, making the war illegal under our own form of government.

And it was never about democracy, freedom, or the liberation of the Iraqi people. After all, if democracy was so important, would U.S. officials be embracing the military dictator of Pakistan as well as authoritarian dictators all over the Middle East? And if the freedom and well-being of the Iraqi people were so important, would U.S. officials have continued maintaining the sanctions against Iraq year after brutal year, despite the ever-growing number of deaths of Iraqi children?

Just a quick glance at the draft Iraqi Constitution is enough to show this isn't about 'Liberty'. A war based on no legal or moral grounds.. your children are dying for nothing. But to declare that makes me 'un-patriotic', one who does not support the troops.

Frankly, I think the opposite is true - it is most patriotic to stand up and say the government is wrong when it is, and it is certainly supportive of the troops to not want to send them into danger for no good reason.

Government to Self: don’t become tyrannical

Fantastic post at Lew Rockwell today on the new Iraqi Constitution.

The article links to a translation of the latest draft, and highlights some key points. They certainly fit in with the Administration's definition of 'Liberty', and show quite nicely how Liberty and Democracy are not equal.

The Iraqi citizens [shall have] the right to enjoy security and free health care. It is the responsibility of the central Iraqi state and the regional, provincial, local, and municipal governments to provide [health care] and to expand [it] in the fields of prevention, treatment, and protection of children, pregnant women, school students, workers, the disabled, and the aged.

It is forbidden to construct civil society organizations whose activities are aggressive, harmful to the interests of the society, secret, military in character, or take the form of militias.

The state shall provide for harmonization of the duties of the women towards their family and their work in the society. [It shall also provide for] their equality with men in all fields without disturbing the provisions of the Islamic shari’a.

Children and youth may not be used in vulgar trades or employed in work that is not appropriate for their age. The state shall take measures to guarantee the protection of children.

Paying taxes and fiscal expenses are a duty for each Iraqi citizen, provided that the taxes and fees are not imposed, computed, or collected except by law.

Freedom of opinion, expression, organization, publishing, printing, the press, media, advertising, meetings, peaceful demonstration, and parties is guaranteed in accordance with the law and insofar as public security and morals are not harmed.

Iraqi citizens have the right to enjoy security, education in all its stages, health care, and social insurance.

The state shall strive to provide prosperity and employment opportunities for all members of the Iraqi people.

Freedom of the press, printing, publishing, media, and advertising are guaranteed and the law regulates the exercise of these freedoms.

There shall be no censorship on newspapers, printing, publishing, media, and advertising except by law.

That doesn't look anything like Liberty to me. And we sent over a thousand people to die for it. (Or was that WMDs, or terrorists, who can keep track?)

Training: Max Effort Squat

Well, maybe not really a 'max'. It was rediculously hot today, and I didn't eat properly, so the session was substandard. But, first one, so we'll take it.

Squat
2x8 @ 45
95x8
135x3
185x3
225x3
275x3
315x1
365x1
Stopped there, harder than it should have been, but no problem.

Seated leg curls
45x15
2x12 @ 70
superset w/
stepups
3x10

Hypers superset with bench situps
3x10

10 mins stretching

Workout time: 4:10p to 4:55p

Training: Update

5 times in 5 weeks. That's how often I've been to the gym. And there's really no good reason. That's frustrating, especially when:

1. It happens far too often
   
2. It's in my own control
3. It's why I don't squat 600 pounds
4. I KNOW all of this
   

So, I've made myself a promise. I will not skip a scheduled workout until I lift in a meetor the end of the year. Normally, there is a meet nearby late in the year, giving me 4 months.

Training goals for the next 3 weeks:

1. Improve conditioning
   
2. Improve mobility
   
3. Build base strength by focusing on the basics
   

What I'm going to do to get there:

• Make every session
  
• Do 1 hour of treadmill work a week (7 days)
  
• Stretch after every workout
  
• Do mobility drills twice a week (7 days)
  
• Improve my diet
  
• Keep supplemental and accessory lifts basic
  

My reward: After the meet, I'll upgrade my gear, get a Metal squat suit, a deadlift suit, and a double denim bench shirt.

ME Squat tomorrow.

Keep me honest.

Laying the groundwork for a fat ban...

It won't be long now.

"I think what the city is trying to do is great," said Matthew Kenney, chef at Gramercy's Pure Food and Wine restaurant.

"These should be banned everywhere. They're extremely hard on your body, and they give an artificial, bad taste.

"I have never used them. There are so many healthier, better-tasting alternatives."

Health officials estimate about 30% of city restaurants use the modified fats - and many consumers don't realize what they're eating.

While Mayor Bloomberg's most famous foray into public health policy - the smoking ban in restaurants and bars - has drawn mixed reviews, diners roundly welcomed yesterday's announcement.

"We eat out all the time, and you have no idea what you're eating," said John Dewey, 39, chowing down at the Cupcake Cafe, on W. 39th St., yesterday.

"Let's give [the city] tons of credit," said Marion Nestle, chairwoman of New York University's department of Nutrition, Food Studies and Public Health.

"Restaurants that have health-conscious consumers will pay attention to this."

The New York initiative is the latest in a series of government efforts - including more than 200 bills introduced by lawmakers this year - to tackle America's obesity problem.

These are probably the same nitwits who think cell phones should remain banned on airplanes.

Political Stones

I'm generally not a Stones fan (although the Mick Jagger tunes in the movie Alfie were fantastic), but I might have to pick this album up. "Sweet Neo-Con" might be right up my alley.

The track, "Sweet Neo Con," boasts the line, "You call yourself a Christian, I call you a hypocrite/You call yourself a patriot, well I think you're full of ..." Newsweek reports.

"It is direct," Mick Jagger was quoted as saying, adding that bandmate Keith Richards was "a bit worried" about a backlash because the guitarist lives in the United States and Jagger does not.

The song also includes the line: "It's liberty for all, democracy's our style/Unless you are against us, then it's prison without trial."

Heh. I doubt you'll hear Clint Black covering that one.

Typical Unions

They want everyone to pay more than necessary. One more reason to support Wal-Mart, I suppose.

The so-called ``Send Wal-Mart Back to School'' campaign claims that Wal-Mart hurts families and children by offering poverty level wages and poor benefits; discriminating against women; and violating child labor laws by having minors work longer than legally permitted and operate dangerous machinery such as chain saws.

Of course, no one has actually successfully shown this to be the case, or law enforcement would have been involved, yes?

Goodness knows we don't want poor families paying less for crayons and notebooks.

Making the punishment fit the crime

So, in the military, if you have an affair when you are separated from your wife, you lose your job.

What's going to happen to those who committed and encouraged torture and murder of prisoners? Public hangings?

Life, Satire...

Well... they just hit.

I don't know what to say. This is just pure natiionalist propaganda, and reminds me most of the USSR.

Update: It gets better. You have to register! You'll need to present your registration number and ID to get your lapel pin, and walk down public streets.

NOOOOOOOOOOOOOO!!!!!!!

Noooooooo!!!! Not Kurt!

I guess I have to find another team to pull for.

Training: ME Bench

Another business trip, another week of training screwed up. Back in today, excellent work.

3 Board Press
45x12
95x8
135x3
185x3
225x3
275x3
315x1
340x1 (PR)
355xMiss (stapled)

Incline bench
2x6 @ 135
3x4 @ 185

Hammer Strength Row
90x10
180x10
4x4 @ 270

Hammer Strength OH press
90x10
140 x 8, 6

Curl grip pulldown
100x15
150x12,12

15 mins treadmill

Workout time: 1:20

I'm speechless

This is one more perfect example why the Constitution says what it says, and why it is so important to stand up and fight back.

The lunacy has to stop. I hope this shitbag cop loses his job, his house, his wife sleeps with his best friend, and he ends up wandering the streets on an anti depressant and... can walk without being accosted by another cop.

Hat tip: The Agitator

Propaganda, Comrades?

Figures.

After questioning by news media, the military released the statement without the quotation.

That's good.