T Nation

That's Just Harry


Yesterday morning, Clean (from floor)& press-135wu, 185 x 5 x 5
Angel Lat raises (from the side to overhead) 30 x 12 x 3
Double cable pulldown to past hips 30 x 12 x 3
Straight bar curls (been years since I’ve done these) 45(bar)wu, 65,75 x 10, 85 x 8
Hammer Curls 40 x 10 x 12
Evening, 1.5 mile on track

Leg press - 180wu, 270,360 x 10 x 4
SLDL - 135wu, 225,315,335 x 10
Pullups - 8,7,7 Neutral grip - 6,6,6
Bent rows - 185 x 10 x 4
Seated rows - 130 x 10 x 4
stiff arm rope pulldowns - 70 x 10 x 4

This evening - Shotokan instruction/kata & kumite


looks like you are keeping yourself fairly busy young man…great stuff as always Harry!


0500hr - 2 small pc Canadian bacon, 3 scrambled eggs/onions/bell peppers 2 tsp salsa, 2 cups coffee. black
0600- 1000m swim/pretty slow/out of the water to a 3/4 mile x country/ back to water for a 500m/ out of water for another 1/2 mile. Carried running shoes on my back in a small backpack, rubbed the hell out of my arm pits and delts. Gotta work on this.
Lunch - Caldereta - 12 oz w/squash
135wu, 225 x 10 x 4
Smith incline
90wu, 180, 230, 250 x 10
pec dec thingy - 110 x 12 x 4
Cable xover 40 x 12 x 4
cgb- 225 x 12 x 4
dinner- 8 oz salmon w/ fresh green beans and spinach salad/ Caesar dressing
Beat - bw = 218. Same as when a I was in my 20’s but with less muscle mass. Bringing out some old shorts to wear.
0100- sipping Jameson’s, smoking a La Aurora 107, and typing this. Off tomorrow. Have to take my neighbor to the hospital for surgery.


Must be nice.


Sounds nice


Did someone say Jameson’s?


Love my Jameson’s. General drink the regular blended Irish but got a bottle of the 18 Year Old Limited Reserve. I take a wee sip of it every now and then.


It is.


Always like to unwind at the end of the day.


Power cleans 135wu, 185x6, 205x5, 225x3x3
Seated db Press 40wu, 50x8, 60 x 8 x 2
Angel Lat raises 30 x 12 x 3
Double cable pulldown to past hips 30 x 12 x 4
Straight bar curls 45wu, 65, 75 x 10, 85 x 8
Hammer Curls 40 x 10 x 12


A great drink and a solid workout.


Absolutely beautiful morning. 2000m swim. Longest I’ve swam for a while. Couple of great-nephews and a friend “followed” (fished) in their bass boat. For safeties sake and to make the wife feel better. No great speed but hit a really good rhythm around the 1200m point and could have gone farther at the end. Next swim will work on speed and then add some distance. Big, really gluttonous breakfast after the swim. Ham, steak, eggs, hash, grits, and toast. Rest of the day was taken up with mowing and yard work.


2000 meter swim deserves at least as much food as you put away.


Morning - 1 mile cross country run

Leg press - 180wu, 270,360, 410 x 10
DL - 135wu, 225,315 x 8, 375 x 6 x 3
Pullups - 8,8,7 Neutral grip - 6,6,6
Bent rows - 185 x 10 x 4
Seated rows - 130 x 10 x 4
stiff arm pulldowns (straight bar)- 70 x 10 x 4
shrugs - 225 x max (pause at top) x 4


135wu, 225 x 8 x 4 (very wide grip)
Incline bench (first time on an incline bench, non-smith, since shoulder replacement. Very tentative. Wow, no pain,) 45, 95wu,115, 135, 155 x 12 (Yes!)
pec dec thingy - 120 x 10 x 4
Cable xover, straight up and down, 40 x 12 x 4
cgb- 225 x 12 x 4
Overhead Tri ext, rope, 70, 80, 90 x 12


Good news on the no pain incline bench Harry. Time to build up dem der pecs.


Morning - Swim, 1000m, fast as I could, going to start clocking next week.
Evening - Shotokan instruction
Next week for two nights I’ll be first officiating a Shotokan kumite tournament and second a promotion exam. Black Belt level only so looking forward to it. Doctor emailed me and said it was time for my annual physical so to come in and get blood and urine work at least a week before. Taking the wife on errands tomorrow so won’t be able to fit a work out in till the evening. Good news is I get lunch at my favorite Korean restaurant (owned by a nephew and his wife). Bulgogi, Dolsot Bibimbap, and Kimchi to die for.


I just started doing these myself. I found them very awkward at first. The bar really wants to pull in the direction of the bench slope.


Since I’ve been doing them on the Smith machine I’m going to have to experiment. I tried a couple of different chest and hand spacing placements. Settled on coming down on the chest higher than I do on flat bench.


Did nothing yesterday. But, did earn major husband points. This morning, 2 mile run.