NEPTUNE1939's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=NEPTUNE1939 NEPTUNE1939's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6226337 <img src="http://photosaws.sparkpeople.com/guid/2642de74-871d-40f7-bc41-70c7d3dcb738.jpg"> <BR> <BR> Mon, 29 Aug 2016 08:00:52 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6225771 <img src="http://photosaws.sparkpeople.com/guid/f5b802af-c64f-41d9-a375-4ebc351d2db1.jpg"> <BR> <BR> <em>33</em> <em>386</em> Sparkers Sun, 28 Aug 2016 08:06:57 EST Friday's Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6225257 This concludes week 5 of Jim Wendell’s 5/3/1 Strength Training that was incorporated into Bert Contraras’ 2x4 Strength program. Week 6 is a DELOAD to give the body time to rest. The scheduled deadlift was omitted due to my sprained right knee. The DELOAD also gives the knee a week to recover. <BR> <BR> Tricep Pressdown; 12x27.5, 7x37.5, 7x42.5, 7x45, 3x50, 3x52.5 for 6 Sets, 37 Reps @ 1,470 Lbs <BR> 1 Arm Cable Curls; 12x35, 6x45, 4x50 for 3 Sets, 22 Reps @1,780 Lbs. <BR> Hammer Rope C... Sat, 27 Aug 2016 08:15:50 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6224735 <img src="http://photosaws.sparkpeople.com/guid/8ad9a256-13f9-4cd0-9c50-d025b70a93ba.jpg"> <BR> <BR> <em>386</em> Sparkers Fri, 26 Aug 2016 08:21:39 EST Wednesday's Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6224201 Well Spark friends, Tuesday while repairing a broken underground water line I twisted my right knee a tad in a trench. So to not aggravate the knee too much, I drastically reduced the sets, reps & weight for the leg exercises. <BR> <BR> Start Time 0918 – 0951; Bench Press; 10x35, 5x65, 5x80, 5x95, 3x118-74.9%, 2x135-85.7%%. 2x150, 95.2% for 7 Sets, 32 Reps, @ 2,471 Lbs. (33-Min). <BR> Barbell Rows; 5x95, 12x105, 12x115 for 3 Sets, 29 Reps @ 3,115 Lbs. <BR> Lat Pulldown; 15x45, 12x50, 12x... Thu, 25 Aug 2016 08:47:19 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6223582 <img src="http://photosaws.sparkpeople.com/guid/58069905-69de-4afe-ac1a-05537a98a8d0.jpg"> <BR> <BR> Oops! <em>386</em> Sparkers Wed, 24 Aug 2016 08:21:26 EST Monday's Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6222969 High Pull; 10x35, 5x45, 5x55, 3x65, 5x85-78.1%, 5x95-87.2%, 6x105-95% for 7 Sets, 35 Reps @ 2,215 Lbs. <BR> 1 Arm Cable Kroc; 8x85, 8x75, 15x65 for 3 Sets, 31 Reps @ 4510 Lbs. <BR> Wrist Curls: 16x72.5, 16x62.5, 12x2.5 for 3 Sets, 44 Reps, @2790 Lbs. <BR> Reverse Wrist Curls; 16x72.5, 16x62.5, 12x2.5 for 3 Sets, 44 Reps, @2790 Lbs. 3 Sets, 45 Reps, @2700 Lbs. <BR> <BR> Block Pull; 5x135, 5x155, 3x176, 3x220-77.1%, 5x250-88.2%, 5x278-98.1.6% for 6 Sets, 21 Reps @ 1,994 Lbs. <BR> Tri... Tue, 23 Aug 2016 08:09:44 EST Sunday's Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6222363 Back Squat; 5x66, 5x81, 5x98, 5x121, 3x156-76.7%, 2x176-86.5, 2x196 for 7 Sets, 25 Reps @ 2,800 Lbs. <BR> Leg Extensions; 15x45, 15x55, 15x65 for 3 Sets, 45 Reps @ 2475. <BR> Lying Leg Curls; 15x30, 15x27.5, 15x25 for 3 Sets, 45 Reps @ 1,238. <BR> <BR> Floor Press; 10x35, 5x65, 5x77, 3x95, 3x157-75.29%, 5x130-85.0.7%, 3x146-95.4% for 7 Sets, 31 Reps @ 2,388 Lbs. <BR> Cable Kroc; 8x95, 8x85, 12x75 for 3 Sets, 28 Reps @ 4,680 Lbs. <BR> Wrist Curls; 15x75, 15x 65, 15x55 for 3 Sets 45 Reps... Mon, 22 Aug 2016 08:17:40 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6221815 <img src="http://photosaws.sparkpeople.com/guid/018ee4bd-5092-4463-a970-d92cc4708eb7.jpg"> Sun, 21 Aug 2016 08:43:34 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6221301 <img src="http://photosaws.sparkpeople.com/guid/f3f465ef-197a-4473-9016-5eeadad609cb.jpg"> <BR> <BR> <em>334</em> <em>386</em> Sparkers Sat, 20 Aug 2016 08:36:39 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6220767 <img src="http://photosaws.sparkpeople.com/guid/7d3c21d6-1aba-45d0-b6ec-dab14b196bcc.jpg"> <BR> <BR> <em>386</em> Sparkers Fri, 19 Aug 2016 08:13:33 EST Wednesday's Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6220188 Smith Bar Front Squats; 10x55, 5x85, 5x101, 3x125, 3x145, 5x165, 3x185. Hypertrophy; 3x185, 5x165, 5x145, 2x5x125 for 12 Sets, 52 Reps @ 6,750 Lbs (1hr-7Min) <BR> Leg Extension; 15x45, 12x 40, 15x35 for 3 Sets, 42 Reps @1,625 Lbs <BR> Lying Leg Curl; 12x35, 12x30, 12x25 for 3 Sets 36 Reps @ 1,430 Lbs <BR> <BR> Smith Machine Bench Press; 10x35, 5x65, 5x80, 5x95, 3x110-69.8%, 5x126-80.0%%. 3x142, 85.4% for 7 Sets, 29 Reps, @ 2,571 Lbs. <BR> Barbell Rows; 12x85, 12x95, 15x105 for 3 Sets, 3... Thu, 18 Aug 2016 08:41:35 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6219528 <img src="http://photosaws.sparkpeople.com/guid/81f95996-2712-4dc0-98bd-610ff83b32c2.jpg"> <BR> <BR> <em>334</em> Wed, 17 Aug 2016 08:41:33 EST Diabetes in Remission http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6218896 Yesterday the Doc advised me that since in the last 4-years my A1C values have been normal he has declared that my diabetes is in remission. <BR> <BR> Muscle burns calories even while at rest. So I attribute success to the 27-pounds of muscle gained since the start of strength training. <em>386</em> Sparkers. <BR> <BR> Oh yea. After the morning appointment I hit the iron. <BR> <BR> MONDAY'S WORKOUT <BR> Block Pull; 5x135, 5x155, 3x177, 3x205-70.1%, 5x235-80.3%, 5x265-90.6%. Hypertrop... Tue, 16 Aug 2016 08:55:01 EST Sunday's Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6218314 Floor Press; 10x35, 5x65, 5x77, 3x92, 3x107-69.9%, 5x122-79.7%, 3x138-90.2%. Hypertrophy; 5x138, 5x138, 6x122, 5x122 10x107, 8x107, 12x92, 8x92 for 15 Sets, 121 Reps @ 11,386 Lbs. <BR> <BR> SSB Squat; 5x66, 5x86, 5x106, 5x126, 5x142-71.8% for 5 Sets, 25 Reps @ 2,585 Lbs. <BR> <BR> Total Workout: 20 Sets, 146 Reps for 13,971 Lbs. (6.99 tons). <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/4a740190-736e-48d9-b29f-a5a432732c09.jpg"> Mon, 15 Aug 2016 10:48:18 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6217725 <img src="http://photosaws.sparkpeople.com/guid/53403291-1ee1-490c-8a97-78aa514b0966.jpg"> <BR> <BR> <em>213</em> Sun, 14 Aug 2016 10:32:43 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6217148 <img src="http://photosaws.sparkpeople.com/guid/6f1f7a9d-3497-4499-91a3-29abccdd58d4.jpg"> <BR> <BR> <em>224</em> Sat, 13 Aug 2016 08:53:35 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6216588 <img src="http://photosaws.sparkpeople.com/guid/86369a36-e27c-4037-9fd4-8b53aeaa0484.jpg"> <BR> <BR> <em>224</em> Fri, 12 Aug 2016 08:05:15 EST Wednesday's Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6216008 Smith Machine Bench Press; 10x35, 5x65, 5x80, 5x95, 5x105-66.5%, 5x125-79.1%. 5x135, 85.4%. Hypertrophy; 3x142, 2x142, 1x142, 5x126, 4x126, 6x110, 5x110, 2x8x95, 12x80, 7x80, 2x12x65 for 20 Sets, 119 Reps, @ 10,542 Lbs. <BR> <BR> Barbell Rows; 12x85, 12x95, 12x105 for 3 Sets, 36 Reps @ 2,364 Lbs. <BR> Lat Pulldown; 12x35, 12x45, 12x40 for 3 Sets 36 Reps @ 3,804 Lbs. <BR> <BR> Total Workout; 26 Sets, 191 Reps, 14,346 Lbs (7.17 Tons). <BR> <BR> <img src="http://photosaws.sparkpeopl... Thu, 11 Aug 2016 08:32:05 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6215397 <img src="http://photosaws.sparkpeople.com/guid/1e674081-d1e0-4d4c-807e-d0c04e45ea6f.jpg"> <BR> <BR> <em>224</em> <BR> Have a great day Sparkers Wed, 10 Aug 2016 08:26:04 EST Monday's Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6214776 High Pull; 10x35, 5x35, 5x45, 5x55, 3x60, 5x77-70.7%, 5x88-80.8%, 7x98-90% for 7 Sets, 40 Reps @ 2,556 Lbs <BR> . <BR> 1 Arm Cable Kroc; 2x12x80, 12x70 for 3 Sets, 36 Reps @ 5,520 Lbs. <BR> Wrist Curls: 15x70, 15x60, 15x50 for 3 Sets, 45 Reps, @2700 Lbs. <BR> Reverse Wrist Curls; 3 Sets, 45 Reps, @2700 Lbs. <BR> <BR> Block Pull; 5x135, 5x155, 3x176, 3x205-70.1%, 5x235-80.3%, 5x265-90.6% for 6 Sets, 26 Reps @ 5,096 Lbs. <BR> <BR> Tricep Pushdowns; 12x35, 6x45, 6x40 for 3 Sets, 24 Rep... Tue, 9 Aug 2016 08:34:47 EST Sunday's Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6214173 Back Squat; 5x66, 5x86, 5x106, 3x126, 3x146-71.8%, 3x166-81.6%, 1x186-91.4. Hypertrophy: 2x146 for 8 Sets, 27, Reps @ 3,082 Lbs. <BR> <BR> Didn’t do as well as planned on the squat. Yesterday’s heavy yard work & late night guests kind of drained me for heavier woek. For safety reasons, I fell back to Leg Extensions & Lying leg curls for Quad & Ham hypertrophy as follows. <BR> <BR> Leg Extensions; 15x90, 15x100, 10x110 for 3 Sets, 40 Reps @ 3,950. <BR> Lying Leg Curls; 3 Sets, 42 Reps... Mon, 8 Aug 2016 08:37:01 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6213606 <img src="http://photosaws.sparkpeople.com/guid/aa91d9c5-7b0e-4a5c-ae5e-ccc2e97597a4.jpg"> <BR> <BR> <em>24</em> Have a good day Sparkers Sun, 7 Aug 2016 08:43:21 EST Crows http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6213114 <img src="http://photosaws.sparkpeople.com/guid/7f9c4111-abee-4fbe-a055-fa28054c4163.jpg"> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/c60a5f2c-c93b-4649-bc96-cdabc008a8a9.jpg"> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/a64a69d3-4eab-48be-9e3c-8e534d9a74c1.jpg"> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/e433d381-ce14-4212-9c28-66cd8547a3f0.jpg"> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/3e4155cc-f179-45d6-9a2c-e1cef15f33fa... Sat, 6 Aug 2016 08:24:55 EST Thursday's Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6212609 Close Grip Bench Press; 10x35, 5x65, 5x75, 3x 105, 3x125-79.9% ; 5 Sets, 2 Reps @ 1,740 Lbs. <BR> <BR> Tricep Push Down; 10x30, 10x40, 8x50. Concentration Cable Curls 10x30, 8x40, 4x45. Hammer Rope Curls; 10x70, 10x80. 9 Sets, 76 Reps @ 4,710 Lbs <BR> <BR> Deadlift; 5x135, 5x155, 3x185, 5x205-69.8%, 5x225-76.7% for 5Sets, 23 Reps @ 4,155 Lbs. <BR> <BR> Total Workout for Thursday; 19 Sets, 125 Reps, 10,605 Lbs (5.30 Tons). <BR> <BR> Week 2 Total; 79 Sets, 484 Reps for a volume of 26, ... Fri, 5 Aug 2016 08:35:38 EST Wednesday's Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6212012 Floor Press; 10x35, 5x65, 5x75, 3x85, 5x103-64.6%, 5x120-75.9%, 5x85.4%. <BR> Hypertrophy; 5x120-75.9%, 8x103-65.2%, 12x85-53.8%, 15x75 for 11 Sets, 78 Reps @ 6,664 Lbs (3.33 Tons). <BR> <BR> Back Squat; 5x66, 5x86, 5x102, 3x126, 5x136-66.5%. Hypertrophy; 5x136-66.5%, 8x126- 61.6%, 5x106 for 4,566 for 8 Sets, 41 Reps @ 4,566 Lbs <BR> <BR> Total Workout 19 Sets, 110 Reps for a volume of 11,230 Lbs. (5.62 Tons). <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src="http://photosaws.... Thu, 4 Aug 2016 08:31:18 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6211399 <img src="http://photosaws.sparkpeople.com/guid/dc216b2f-11d8-480f-a2df-7c6e09ef0960.jpg"> <BR> <BR> Have a great day Sparkers Wed, 3 Aug 2016 08:16:01 EST Monday Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6210844 Block Pull; 5x135, 5x155, 3x185, 5x205-67.8%, 5x225-74.4%, 5x255-84.3%, Hypertrophy; 7x225-74.4%, 10x205-67.8%, 12x185-61.2% for 9 Sets, 59 Reps @ 11,785 Lbs. <BR> <BR> High Pull; 10x35, 5x35, 5x45, 5x55, 3x60, 5x75-67.8%, 5x85-76.8%, 5x85.8%. Hypertrophy; 8x75-67.8%, 12x60-54.2%, 12x55 for 11 Sets, 75 Reps @ 4,460 Lbs. <BR> <BR> Total Workout; 20 Sets, 134 Reps for 16,245 Lbs. (8.12 Tons). <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/501ad497-3251-47ed-b659-9d5c2b19d702.j... Tue, 2 Aug 2016 08:33:06 EST Sunday Worlout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6210217 Smith Machine Front Squat; 5x55. 5x95, 5x105, 3x125, 5x135-66.3%, 5x155-76.2%, 5x175-86.0%. Hypertrophy; 5x155-76.2%, 5x135- 66.3%. 5x105-51.6%. W/O 10 Sets, 53 Reps for 6,225 Lbs. <BR> <BR> Smith Machine Bench Press; 10x35, 5x65, 5x80, 5x95, 5x105-66.5%, 5x125-79.1%. 5x135, 85.4%. W/O 10 Sets, 53 Reps, 4,735. Hypertrophy; 5x135-79.1%, 5x105-66.5%, 5x80-50.6%. <BR> <BR> Total Workout; 20 Sets, 106 Reps, 10,960 Lbs (5.48 Tons). <BR> <BR> <img src="http://photosaws.sparkpeople.com/g... Mon, 1 Aug 2016 08:44:14 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6209616 <img src="http://photosaws.sparkpeople.com/guid/44afed3e-b75a-410d-861b-823376e87d21.jpg"> <BR> <BR> <em>334</em> Sun, 31 Jul 2016 08:16:26 EST Saturday Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6209296 Deadlift 1-RM raised from 305 to 316 making 90% workout weight to be 294 Lbs. <BR> Performed 5x135, 5x155, 3x185, 5x205-69.8%, 5x225-76.7%, 5x250-85.2%. <BR> Hypertrophy sets; 5x250-85.2%, 5x225-76.7%, 8x205-85.2%. , 8x185, 7x65. <BR> Total Sets 10, Reps 56, Volume 11,270 Lbs. <BR> <BR> Close Grip Bench Press; 1-RM raised from 165 to 170 for a 90% working weight of 158 Lbs. W/O 10x35, 5x65, 5x75, 5x105, 8x125-79.1% for 6 Sets, 33 Reps, Volume 2,575 Lbs. <BR> <BR> Total Workout 16 Sets... Sat, 30 Jul 2016 13:43:05 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6208595 <img src="http://photosaws.sparkpeople.com/guid/54197fc2-ee7a-4f31-bd31-df58d9912ce7.jpg"> <BR> <BR> At peace. <em>213</em> Fri, 29 Jul 2016 08:15:29 EST Wednesday Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6208048 Bench Press;1-Rep Max raised from 165 to 170 making 90% workout weight to be 158 Lbs. <BR> <BR> Performed 10x35, 5x65, 5x80, 5x95, 5x105-66.5%, 5x125-79.1%, 5x135-85.4%. <BR> <BR> Hypertrophy sets; 5x125-79.1%, 5x105-66.5%, 5x95, 10x80, 12x65, 15x65, 7x65. <BR> Total Sets 15, Reps 99, Volume 8,010 Lbs. <BR> <BR> Smith Front Squat; 1-RM raised from 205 to 210 for a 90% working weight of 204 Lbs. <BR> Performed 5x55, 5x95, 5x105, 5x125, 5x135-66.3%. <BR> <BR> Total Workout 20 Sets, 124... Thu, 28 Jul 2016 08:28:25 EST Tuesday workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6207471 High Pull; 8 sets, 38 Reps for 2,605 Lbs <BR> Block Pull; 6 Sets, 31 Reps for 6,055 Lbs <BR> <BR> Total; 14 Sets, 69 Reps for 8,660 Lbs <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/5d84dadc-0590-449a-bab8-0e38076b6902.jpg"> Wed, 27 Jul 2016 08:12:11 EST Adapting to the 5/3/1 Strength Training. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6206927 Jim Wendler's 5/3/1 Strength Training program is a good program; but, with just 4-compound routines; one a day 4-days a week was just not aggressive enough for my goals. <BR> <BR> So after 1-month on his program I switched back to Bret Contraras' 2x4 Strength Training that has 8- compound routines. 2-a day for four days a week. <BR> <BR> But I did adopt Jim's 5/3/1 principles of his warm-up percentages of 40, 50 & 60 percent of one's 90% of 1-Rep Max. They worked well for me & had no iss... Tue, 26 Jul 2016 09:45:29 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6206286 <img src="http://photosaws.sparkpeople.com/guid/d600a86f-333f-42f9-be00-d26246134b7b.jpg"> <BR> <BR> <em>211</em> Mon, 25 Jul 2016 08:39:22 EST Great Sunday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6205844 Have a great day. Sun, 24 Jul 2016 12:43:47 EST Aunty Acid http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6205241 <img src="http://photosaws.sparkpeople.com/guid/91db1f2c-7a6b-4581-8190-4c2f0c2d47ae.png"> Sat, 23 Jul 2016 08:26:25 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6204770 <img src="http://photosaws.sparkpeople.com/guid/7f92043c-6c2d-4c3e-95da-f41cf7875d3c.jpg"> <BR> <BR> <em>334</em> Fri, 22 Jul 2016 08:52:04 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6204290 <img src="http://photosaws.sparkpeople.com/guid/4fbdf8bf-1c69-4a4a-a09f-f7abab50505e.jpg"> <BR> <BR> <em>334</em> Thu, 21 Jul 2016 11:06:39 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6203996 <img src="http://photosaws.sparkpeople.com/guid/5e7e4822-3f46-450a-bfd3-c6bd022a2721.jpg"> <BR> <BR> <em>224</em> <em>244</em> Wed, 20 Jul 2016 21:28:47 EST Return from CA City,CA http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6203401 Arrived Concord, CA with my brother's household goods. Trip took 8-hours due to I-5 out of Coalinga, CA being shut down for an hour due to a brush fire. <BR> <BR> Am enjoying a nice cold beer. <em>91</em> Tue, 19 Jul 2016 21:28:12 EST Off to Californis City, CA http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6202412 Helping my brother today move his household goods to Concord, CA. Will get plenty of exercise. <BR> <BR> Have a great day Sparkers, Mon, 18 Jul 2016 08:31:53 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6201866 <img src="http://photosaws.sparkpeople.com/guid/29c34c8c-c09c-436e-abe4-aaad13c5d5af.jpg"> Sun, 17 Jul 2016 08:37:02 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6201334 <img src="http://photosaws.sparkpeople.com/guid/03e625a3-4bf1-4371-9e9c-9cc240c1ffda.jpg"> <BR> <BR> <em>213</em> Have a great Day Sparkers Sat, 16 Jul 2016 08:07:01 EST 5/3/1 Strength Training Update - Deadlift http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6200838 On week three, 5/3/1 maximizes your lift percentages. Based on my 1-Rep Max of 305 Lbs, 90% of that is 275 Lbs. <BR> <BR> This is where I cheat a tad (don't tell Jim Wendler). The three warm up sets are 40% of 275, 50% of 275 & 60% of 275. <BR> <BR> That equates to 5x110, 5x137, & 3x165 respectively. I found that those 3-sets were too light for my normal lifting warm ups. For a power lifter who pushes 500 Lbs plus those warm-up percentages would be suitable. So I used my normal warm... Fri, 15 Jul 2016 09:17:10 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6200255 <img src="http://photosaws.sparkpeople.com/guid/10ff1150-2367-48f2-baa0-b63d8fa3245d.png"> <BR> <BR> <em>24</em> Not a good day! <BR> <BR> Here in Minden, NV you see balloons frequently. Yesterday one landed on our street. & deflated. Traffic had to be diverted. They will get airborne today. <BR> <BR> <em>386</em> Sparkers Thu, 14 Jul 2016 08:25:13 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6199670 <img src="http://photosaws.sparkpeople.com/guid/f3fc825a-6cb3-4fd8-a878-5d380491940a.jpg"> <BR> <BR> <em>41</em> Wed, 13 Jul 2016 08:19:10 EST 5/3/1 Strength Training http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6199111 Yesterday was High Pull; weights pyramided from 45 t0 85 Lbs for 6 Sets, 28 Reps for 1,725 Lbs. Followed this up with additional High Pulls at 47% of 1RM for 5 Sets, 50 Reps at for 2.250 Lbs. <BR> <BR> The session ended with Isolation exercises Cable KROC, Wrist Curls & Reverse Wrist Curls. <BR> <BR> <em>386</em> Sparkers Tue, 12 Jul 2016 08:53:37 EST On The Lighter Side http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6198536 <img src="http://photosaws.sparkpeople.com/guid/7dc3318a-08d0-4bf4-b48d-549c4f5af069.jpg"> <BR> <BR> What a great idea! <em>224</em> Mon, 11 Jul 2016 08:55:26 EST