The Referee's Grip

Palmetto Classic Training Part 3

 First let me just say it isnt easy doing all this and the updates but we will get through it. It is Sunday evening and my last entry was Tuesday January 10th. Today is the 15th but Tuesday was actually 12:04 am so it was only technically Tuesday. This one will come in two parts. A training session on Thursday and one today sunday plus a little about the in between.

   On Thursday I got into the gym around 7pm and did somewhere around 1.66 miles in 26? minutes around a 15degree incline and 3.7+ mph for an altitude of 1232 feet. After comes the same 100 crunches conventional followed by 30 behind the head crunches and obliques 30 reps each side. On this night I mixed it up looking for things I had not done so first while I thought about it and the flat benches were all taken , I went to the pullup bar just for a set of 5 and a set of 10 . Then the bench opened and I wanted just a little curl warmup so I did seated concentration curls for a set of 30 with the 25's. After this it was reverse cable tricep extensions. I use that crossover cable machine to accomplish this isolating my elbow facing sideways with my palm up using 40 pounds. I do these on either side of the machine both arms for sets of ten until I get a good burn going. Then its on to the pullover machine. Back in the day some people called a quarterback machine because it helped with thier throwing distances. I simply put a couple 45's on this and do sets of 10 and 15 according to how I feel and on this night I did 2 sets of 15 and 2 sets of 10 since I needed to move on. Next I went for the seated row machine and started with sets of 10 at a weight of 75 and went up 10 pounds and around 105 I started decreasing by one rep until I got to 255 and one rep. Then it was lat raises and light weight on this night starting at 65 and sets of 10 ending at 65 and sets. Alright some people might think this was a good workout and some might think not but it was somewhere over two hours and no lollygagging and other than a parting set of pullups before heading home that was it for Thursday.

  On Friday I was a little sore but took on the business day and made it through the evening just doing house stuff and I have by no means been really dieting however the weight is beginning to come off. I will tell that at the end so as to not get it out of context. Saturday other than hanging around the house and heading out to do some chores I didnt do much of anything other then maybe some light hammer pronation and supination movements. I am actually going to do my full sets of them and the grippers tonight after this posting facing practice tomorrow regular schedule.

Alrighty then on with today Sunday. I entered the gym just before 3 pm and did the cardio 10 to 15 degrees 27 minutes 3.7 to 4.3 miles per hour with a weight setting of 215 pounds for an altitude of 1205 feet. This type of cardio brings in just over a 500 calorie burn but I wear a hooded sweatshirt for it to make sure it is all that. Afterwards 100 crunches + another 50 with hands behind the head instead of on the crunch machine railing. 30 obliques each side followed by seated concentration curls starting at 25 and then 30 and then 35 for sets of 10. I was pretty rushed today and needed to get my butt in gear due to errands I needed to do. I was being lazy but when you get older sometimes it is hard to get it in gear. This is the reason I used this day to grab up the weight belt with the chain attached and just some light weight like 3 - 25's and a 10 and the seat row cable handle. This thing you can drape over the pullup bar and turn sideways and do pullups. I use the weight belt to add to the shock and start with 10 pounds and go up . 10 , 25 , 35, 50 , 60 , 75 , 85 then 75 , 60 , 50 , 35 , 25 and finally 10. Each number represents a set and today running out of time I was unorthodoxed and super setted them. I was out of breath from start to finish giving only 30 to 60 seconds rest while changing weight. I did conquer it though and with only 2 minutes left before the gym closed I took all the weigtht off and did just a few wide grip facing strict pullups while out of breath.  Then I went to do some chores. In my case it was to the yacht club to run the boat for an hour. That is something that requires climbing in and out of a bilge and up and down a ladder. I was gonna wash it today but ran out of light. When I do that it takes me between 2 and 3 hours at best with a scrub brush and a 5 gallon bucket of soapy water. I will probably do that one on Tuesday.

Tonight I weigh 97 kg and I have been doing no dieting . I think I will just see where my weight goes but 220 sounds like a good weight and maybe I can eat more and build a little before Rock Hill . I always want to do well but there are more important things in life like friends and that is at the top of the list in this case. I am old friends with the people of Rock Hill and mostly look forward to seeing them all. In life everyone whould remember always be true to yourself and others.  I have nothing to hide but what I do might not be the best for anyone who reads this and there is another factor involved. That would be the dedication factor. I look forward to people seeing gains from incorperating what I have written but you have to remember I been lifting dedicatedly since I was 26 and I am now 48. I would have been much better a long time ago if I had not ran into the strengths of the pullers in the 80's and broken bones in my elbow but hey better a late comeback than never to reach a goal. Take your time because you have alot of it as long as you dont take a cheap way out with drugs. The use of the drugs will shorten your time on the table to just a few years whereas if you keep training you might not beat all the short timers you come into contact with but you will be around alot longer and later on in the hunt in defiance of your age. Good Luck and god bless you cause if you hold to your dedication you will realize your dreams eventually. I will report back maybe Tuesday or wedensday. I expect to push much harder this week so we will see . night night, IRN

Supplimental

Ok the dishes are done. We had a pork chop and vegetable medley "string bean , carrot , onion" and some pasta with cheese sauce.

Afterwards I did the hammer wrist hammer and supponation / pronation and the hand grippers Captains of Crunch. Walked the dog and now I am off to the scene in Mirc to mess around and chat for a while pending my passing out cause tomorrow is MONDAY lol. Night,