October 2015 Blog Posts (25)

1 November 2015

Halloween recovery day. My back spasm has subsided and feel ready for the gym tomorrow.

Added by Sean O' on October 31, 2015 at 10:53pm — No Comments

31 October 2015

I skipped the gym today. I was really looking forward to another strength circuit, but was up most of the night with severe muscle cramps in my back. I took a Tramadol and napped a few hours and feel that I will have no problems getting back into it on Monday.

Added by Sean O' on October 30, 2015 at 11:53pm — No Comments

30 October 2015

Shoulder circuit - front raise (25lbs plate)/lateral raise (6lbs DB)/seated DB clean and press (6lbs DB) each exercise done for 10-12 reps. completed 3 times today

DB 1 arm row (60-70lbs) 3 sets x 10-12 reps

DB shrug (80lbs) 3 sets x 10-12 reps with a hold at the top

Superset: tricep press-down (140-160lbs)/dumbbell curl (20lbs) 3 sets x 10-12 reps

Superset: 1 arm "Tate" press (15lbs)/Cable (rope attachment) hammer curl (60lbs) with a hold at the…

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Added by Sean O' on October 29, 2015 at 11:44pm — No Comments

Depression/Anxiety Self-care

Depression happens to more of us than I think we realize. There is no shame in it. There are things you can do about it. Remember that it skews your perspective of everything - and not being able to trust your perceptions of things doesn't help. Call your doctor, or a hotline if you need to and go down this list from time to time.

I cannot claim to authorship of this list, but I've had versions on my computer for the better part of a decade, and it's been quite helpful at…

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Added by Liam Strain on October 28, 2015 at 11:30pm — 1 Comment

29 October 2015

Rack pull                            355lbs                          8 sets x 2 reps

                                          315lbs                          1 set x 5 reps (speed work)

Zurcher squat                     225lbs                         8 sets x 2 reps

                                          205lbs                         1 set x 5 reps (speed work)

Pull-ups Body Weight 6, 6, 5, 4, 3

Added by Sean O' on October 28, 2015 at 9:59pm — No Comments

28 October 2015

Another scheduled off day but got out of the house anyways. Again just calves and forearms with no special weight, set, or rep scheme.

Added by Sean O' on October 28, 2015 at 4:00am — No Comments

27 October 2015

Shoulder circuit - front raise (35lbs plate)/lateral raise (10lbs DB)/seated DB clean and press (10lbs DB) each exercise done for 8-10 reps. completed 3 times today

DB 1 arm row (80-90lbs) 4 sets x 6-8 reps

DB shrug (80-100lbs) 4 sets x 6-8 reps with a hold at the top

Cable tricep press-down (160-180lbs) 4 sets x 6-8 reps

Cable (rope attachment) hammer curl (50-70lbs) 4 sets x 6-8 reps with a hold at the contraction

Added by Sean O' on October 26, 2015 at 10:46pm — No Comments

26 October 2015

Rack pull                            355lbs                          7 sets x 2 reps

                                          315lbs                          1 set x 5 reps (speed work)

Zurcher squat                     225lbs                         7 sets x 2 reps

                                          205lbs                         1 set x 5 reps (speed work)

Pull-ups Body Weight 6, 5, 5, 4, 3

Added by Sean O' on October 25, 2015 at 10:46pm — No Comments

24 October 2015

Completed as a circuit:

Zurcher squat                     205lbs                  1 rep

Pull-up                         Body weight+25lbs       1 rep

walk with weight overhead       45lbs plate      ~ 25 steps across the gym and back

Done for 20 rounds.

Still had plenty of energy so completed a complex for 5 rounds: straight leg deadlift, row, front squat, overhead press, good morning, back squat. 10…

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Added by Sean O' on October 24, 2015 at 3:01am — No Comments

23 October 2015

Shoulder circuit - front raise (35lbs plate)/lateral raise (10lbs DB)/seated DB clean and press (10lbs DB) each exercise done for 10-12 reps. completed 3 times today

DB 1 arm row (60-80lbs) 3 sets x 10-12 reps

DB shrug (80lbs) 3 sets x 10-12 reps with a hold at the top

Superset: tricep press-down (130-150lbs)/dumbbell curl (20lbs) 3 sets x 10-12 reps

Superset: DB skull crusher (55lbs)/Cable (rope attachment) hammer curl (50lbs) with a hold at the contraction 3…

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Added by Sean O' on October 22, 2015 at 8:17pm — No Comments

22 October 2015

Rack pull                                355lbs                6 sets x 2 reps

                                              315lbs                1 set x 5 reps (speed work)

Zurcher squat                         225lbs                6 sets x 2 reps

                                              205lbs                1 set x 5 reps (speed work)

Pull-ups                                  Body Weight        6, 5, 4, 4, 3

Added by Sean O' on October 22, 2015 at 2:21am — No Comments

21 October 2015

Today was scheduled to be an off/rest day, but I felt I needed to get out of the house. So since my other days are programmed I did things that I don't normally do and felt would not interfere with my programmed days.

For no specific weight, reps, or sets

wrist curls, behind the back wrist curls, wrist extensions

seated calf raises, standing calf raises

abs

Added by Sean O' on October 20, 2015 at 11:09pm — No Comments

The Right Time And Place To Be A Gentleman

There seems to be a revolution going on. The 80's and 90's saw greed and material gain run out of control.  We've had worldwide recession, and threats of violence from all quarters.  It would be easy to turn to complete, unrelenting apathy, but something remarkable is happening.  In the 21st century, a time of high technology, speed and convenience, the yearn for traditional values is making a hard-hitting and…

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Added by Stuart Last on October 20, 2015 at 8:00am — No Comments

20 October 2015

Shoulder circuit - front raise (25lbs plate)/lateral raise (10lbs DB)/seated DB clean and press (10lbs DB) each exercise done for 10-12 reps. completed 3 times today

DB 1 arm row (70-90lbs) 4 sets x 6-8 reps

DB shrug (80-100lbs) 4 sets x 6-8 reps with a hold at the top

Cable tricep press-down (150-170lbs) 4 sets x 6-8 reps

Cable (rope attachment) hammer curl (50-70lbs) 4 sets x 6-8 reps with a hold at the contraction

Added by Sean O' on October 20, 2015 at 7:51am — No Comments

19 October 2015

Rack pull                      355lbs               5 sets x 2 reps

                                    315lbs               1 set x 5 reps (speed work)

Zurcher squat             225lbs                 5 sets x 2 reps

                                   205lbs                1 set x 5 reps (speed work)

Pull-ups                  Body Weight             6, 5, 4, 3, 3

Added by Sean O' on October 18, 2015 at 9:57pm — No Comments

18 October 2015

Rest day - spent the day hunkered down inside the house because of the typhoon. We had no electricity for about 7 hours.

Added by Sean O' on October 18, 2015 at 9:54pm — No Comments

17 October 2015

Zurcher squat            185lbs             1 rep

Pull-up                   Body weight         1 rep

Completed as a circuit for 30 sets

Farmer's carry  60lbs DB for ~ 25 steps (across the gym and back) x 30 times

Added by Sean O' on October 16, 2015 at 8:34pm — No Comments

16 October 2015

Shoulder circuit - front raise (25lbs plate)/lateral raise (15lbs DB)/seated DB clean and press (6lbs DB) each exercise done for 10-12 reps. completed 3 times today

DB 1 arm row (55-70lbs) 3 sets x 10-12 reps

DB shrug (70-80lbs) 3 sets x 10-12 reps with a hold at the top

Superset: tricep press-down (120-140lbs)/dumbbell curl (20lbs) 3 sets x 10-12 reps

Superset: 1 arm DB skull crusher (20lbs)/Cable (rope attachment) hammer…

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Added by Sean O' on October 15, 2015 at 9:54pm — No Comments

15 October 2015

Rack pull from the knees            335lbs        10 sets x 2 reps

                                                290lbs        1 set x 5 reps (speed work)

Zurcher squat                         205lbs        10 sets x 2 reps

                                               185lbs        1 set x 5 reps

Pull-ups                              Body weight         6, 5, 4, 3, 2

I didn't note it…

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Added by Sean O' on October 14, 2015 at 8:10pm — No Comments

A Life and Death Game of Chess

Lesson: patiently learn the decision making process of your organization

“Prisoner 46664, you must pull your finger out of your arse!” It was an unearthly screech, but it did not have the affect the pronouncer had intended. All his cajoling, his beatings, his threats, his invectives, seemed merely to bolster the resolve of his adversary, prisoner 46664.

The man standing atop a high mound in the South African heat and shouting down to prisoner…

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Added by kb123 on October 14, 2015 at 4:57pm — No Comments

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