Thanks guys. Been busy running back and forth taking care of some family business. Did get time to sneak in a 1/2 swim and 1 mile run while down town. Rain and cooler weather headed back in tomorrow. Hope to get into the gym real early tomorrow.
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8 Mar = legs/chest/tri
9 Mar = 2 mile run at 0200am
today = back/shoulders/bi
Hopefully tomorrow I’ll be back on a more normal schedule.
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Good job staying after it even when you’re busy. 
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Yesterday made it to the natatorium. Full hour swim followed by a 2 mile run.
Today - Weather turned nice but cold. Discus throw. Freeze warning tonight but suppose to have 3 more days of sunshine.
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Early morning to gym
Sng leg press - 90 x 15, 140 x 12, 190 x 10 ea
step up to bench: ea leg 2 x10 holding 20s,30s, 40s
Bench - 135wu, 185, 225 x 10, 205 x 12 fast
smith incline – 105wu, 175 x 12, 195, 205 x 10
Cables xover - low to high - 30s x 15, 40s x 10, 50s x 8
flys (bent arm) - 25wu, 35 x 12, 45 x 10, 50 x 7
cgb - 135 x 12, 185, 215 x 10
Overhead ti ext (ez bar) - 60 x 18, 90 x 12, 110 x 8
First time in a long time, lift in morning, throw in afternoon
ex-Heavy shot (20# / 9.07k) Power position only x 20
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DL - 135wu, 225 x 5, 315 x 4, 375 x 3, 405 x 1
hypers - 3 x max w/25 plate
Power cleans - 135 x 6 x 3
Press from rack - bar wu, 135, 155, 175 x 2, 135 x 8 (going for explosiveness)
cable front raise - 20wu, 30 x 8, 40 x 8, 50 x 6
hammer curls – 35 x 12, 40 x 10, 45 x 8
reverse curls (Ez bar) - 110 x 10 x 3
Cable overhand wrist curls 30, 40, 50 x max ea.
Had to hump it a bit to get the 405 up in the dl.
Suppose to be beautiful tomorrow and then rain the next day so discus early in the morning.
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fixed that for you
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Change it to Jamesons Irish Whiskey and you may be right.
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Thursday - Natatorium - 45 min swim, 2 mile run
Yesterday - Drove to The Muscle Shoals Invitational High School T&F Meet. You may have heard of Muscle Shoals for all the Bands who’ve recorded there. Bout 70 miles from my house. One of my great-nephews I’ve been training a bit was competing in the, you guessed it, Shot Put and Discus. 10th grade. Promised to buy him lunch today if he broke 13m (42’ 8") in the shot and 40m (131’ 3"). Little shit (5’11, 185) went 13.46m (44’ 2") shot and 41.75m (137’ 1") in the discus. Placed 4th in the shot and 5th in the discus (Big Meet). He’s got 2 more years. Looking for him to get it out there over the next couple of years. Anyway had to pay up today. Took him and his girlfriend to a place called Red Robins. Big Hamburgers and unlimited fries. He and I left stuffed. Girl friend left with most here meal in a carry out. Petite thing.
Story time over. Hope to get in the gym early tonight.
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leg press - 90wu, 180 x 15, 270 x 12, 360 x 10
Box jumps - 5 x 5
Bench - 135wu, 185, 225, 245, 265 x 2, 225 x 8
smith incline – 105wu, 175 x 12, 195, 205 x 10
Cables xover - low to high - 30s x 15, 40s x 10, 50s x 8
flys (straight arm) - 20wu, 25 x 12, 30 x 10, 35 x 8
cgb - 135 x 12, 185, 215 x 10
Overhead ti ext (ez bar) - 60 x 18, 90 x 12, 110 x 8
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Nice work and happy birthday young sir.
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Thanks so much. Finally old enough to be in this forum. Plus 33 years.
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Happy birthday Harr, id get the rounds in, but theres the little matter of the Atlantic in the way lol.
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happy birthday
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Happy Birthday!
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Happy Birthday!
(I’m only saying that out of peer pressure…seriously, what am I missing? How come I don’t see a cake?)
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Happy birthday.
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Maybe Simo can see it because it’s Monday down there?
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Little late but happy birthday!
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Happy Birthday!
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