push pull beat and blow.

[JM3]

Cycle 15 wave 3


Bench 205,220,240. 431 240pr

Bbb 140 4x10 1x5

Weighted dips (15lbs). 5,3,2

Failed my last rep on 5 - ouch rolling the bar over my belly kinna hurt. Moved on. Rest was the issue

[Oldster]

Dandy PR Jimmy. A dandy for a Lefty of your advanced age.

Keep 'er up!

[JM3]

Cycle 15 wave 3

Deadlift 315,360,410 53 fail..x3 405 fail
315 x5

Rdl 185,205,225 x 5

DB Incline bench 130,150,150 x5

Hangin leg raise 8,7,3 - didnt wait long enough.

Wife made us go. I think i failed deads due to being hungover. Took a long trip to the can before last set and felt pretty weak in the abs, also took a sauna and was surprised at how much beer sweat i produced, hoping this is temporary and due to lack of sleep- 405 was so easy. 410 shouldnt have been this hard. Dreading playing in full sun today- would rather chill at the pool and grill.. Fuck music,

[JM3]

6/16

Jump rope 75

Kettle bell circuits


6/18

Cycle 15 deload, non program week

Deload squats. 225,255,275 x 5
Chins 10,5, 3
Curls 35x 3x10
Decline sit ups 50

Rower sprint rest 1 min. 3 rounds.


Trying to use deload to unload some damn fat. Also want to work some isolation- tris, bicep and hamstring and do cleans.
Clearly, i suck at deloading.

[Brian Harlin]

When did you pull 405? I must have missed it...and I told you so....and congratulations!

[JM3]

When did you pull 405? I must have missed it...and I told you so....and congratulations!

My kids are diggin your record and i lost it. Couple weeks ago. Dont matter. i failed 410 so im all to pieces with mid life bullshit agin.

I got new goals. Only my liver can save me now.

[JM3]

6/19

45 min hike. They did a kill. I miss the deer but the forest looks better. We need to kill the invasives and get DC native plants to grow. We bushwhacked, but part of it is to miss every fern or ground cover thats native. Getting a feild book. Some agility bull shit. But wife is trapeze and i just a fat dude trying not to fall in the creek.

6/20


Cycle 15 deload.

Clean Press 135 3x5
Super set.

Incline 95 with cable tri cep pull down bull shit.
Cables. 50,45,45 40

Total time 20-30 mins.


Ok, not bad, best i could do. Hit a sauna. Poured sweat, already drank it back.

[JM3]

6/19

is this written in some secret code, or did you delete 2 of every 3 sentences?

Why are my favorite people such dicks...is it the fog? Is it the taxes? I was dronk. Fuck you cowpie!
I went on a hike, recently the park service went in an killed 100 deer, they eat native plants but leave the invasives. My forest is sort of under duress because of this - but, because i go off path a bunch, I can see the postive impact on the flora just a couple months after the kill. So,I dont want my clients stepping on it.. I train people in the park (ok, I admit it, tho Im weak and stupid, i train people for money) part of what i do is take DC people and run their asses through some serious undergrowth,and hand them a beer afterwards and make them watch sunsets - its my version of crossfit. I call it. Dronkfit.... My goal is to get 4 paid hikes in a week, clients like it- and usually they bring the beer. So, I get paid, drunk and home to the fam not feeling too guilty for hanging out in nature getting blasted.My new idea is to learn all the plants and turn the workouts into a nature walk while people are warming up or catching breath. I want people to get in touch with 1) their inner party animal rebel 2) their body 3) the fact that the world isnt a series of fucking binary boxes 4) their enviroment. It does a lot of good for office workers.
My business is small- but damn i love what i do.

http://www.rundc.com/Doc/DC/NW/RCDCMilitaryRd.htm. Here are some shots of where i start. But i get away from the people and just hit the woods. Its more challenging.

[JM3]

6/21

1 hour hike. Some sprints

6/22

Cycle 15 wave 4 deload.


Deadlift 315 3x5

Bench 185 3x5

Conditioning 3 rounds of kettlebells. 10 mins.

Doing show tonight. Ill try to jump around as much as possible since the conditioning wasnt that hard.

End of deload week, not much deloading really, but feel rested. Ready for next cycle.

[JM3]

Cycle 16 wave one press

140,160,170 x 5
One arm db 40lbs 4x10 1x5 1x10

Incline bench 95 4x10 1x8

Didnt realize that I Skipped press wave one from last month, went to heavy on middle set, but form on sets were pretty good. Some slight kick, mostly not,

Usually squat on Mondays, but my back and legs were sore from dancing/jumping with the horn. Showed on my dumbell set- side where i carry weight just failed. i love gigs where i can wring out my shirt and its sopping wet....feels like elvis... Though now my body feels more like lawrence welk.