Sunday post, not the Newspaper.

Gym 0700, I really enjoy simple Sunday's these days. Unlike waking at 0300 to launch boat and go crabbing,I get to sleep in. Wake at 0530,  I get to gym by 0700 and start my back rack workout.
 I like the back rack but I m so frigging glad when its over.
 I went up to 330# today for 2 single cheaters. Cheater reps are how you get gains, both mentally and physically.  My last 1 rep max was 325 a few weeks ago, it  was almost a clean rep, about 85-90%.
Dumbells,  been lifting the 115#s regularly on bench days.  Gains. work towards them and they will come. Dont just lift willy nilly. have a solid plan outlined.  this picture is 315# . 7 plates x 45.
Its now coffee time then a bike ride.  This is my planned out Sunday routine.

1:45 pm.         post lifting work,  bike ride ✔
post bike ride pizza, ✔✔, a check mark for each slice. back in gym watching the Ravens vs Steelers game. Can I root against both teams ? Piss on the NFL, PERIOD. No more wasted Sundays for me.  I took a knee against YOU. At least Im doing positive things on Sundays nowadays. 

Ughhhh, the many many wasted Sundays I was WASTED all day and night drinking with a group of friends while watching games. Lesson learned, behavior and lifestyle corrected. Great things happen when one gets sober. Since  1,7,17 and nothings gonna change that. I have the power because I have faith in God.  Acknowledged  !!!




#gymlife #meathead #time #lifter #pumpingiron #faith  #sober

Sunday 9,29,19 , gym and back rack lifting. bike ride

Once again I got my premium parking spot on gym lot. Its right along the tree line on edge of parking lot. I can swing open my side doors and not even be noticed.  Not that I  care.

Got some good back work done in gym, Sunday is back day for me. Afterwards I pulled my 29er out of van and rode on bike trail for about an hour or so.  Of after that ride it was mandatory Pizza time.  2 slices of pepperoni for me please.
Sat out front of pizza joint and ate, watching others come and go .

Not too much car traffic.
Ravens were playing Cleveland Browns.  Glad to say Ravens got their Asses handed to them.
Back to gym just across the street,  time for a shower. Went in and had some nice conversation with some ladies, then watched part of the 2nd half of game on gym tv mounted on wall. Not bad. All this on a beautiful Sunday.

I thought about how nice it is not being consumed with football all day Sunday anymore. I used to spend the entire day drinking with my friends and watching games all day.  Since I  no longer drink that frees up a LOT of time for me, but cancel out the Politically correct NFL idiots
and their kneeling against the flag bullshit and I have Mucho free time on Sundays now.

The no drinking part is the absolute best part. I quit on 1,7,17. , thats 2 pairs of 17's.  Life has been great being 100% sober. I  mean not even 1 beer, or shot or 1 puff of weed. Its the 1st drink that brings down the entire house of cards, so I wont even test myself.

 So the rest of Sunday was just relaxing and enjoying post gym work and bike ride, had to dog sit for my dear Mom or I would have stayed out on bike all day. Bike rides are the best therapy ever. In a shit mood ? ride your bike, feeling lazy, ride your bike,  want to improve your fitness,  yep, ride your bike.

                       Kona Mahuna 29er .
#lifter#pumpingiron#vanlife#vandweller #roadtrek#rideyourbike

115#s dumbells.

Ive been working dumbell flat bench for past 6 or 7 months.  I spent a lot of time on smith machine flat bench which causes loss of secondary muscles strength. the machine guides the barbell straight up and down, but you push the weight.  the smith has its usefulness but not as a primary bench press workout. I wasnt doing any free weight bench at all. So I had to retrain my muscles to steady and balance a barbell full of weight as well as  bench pressing it. sounds easy, but it takes a  little time. So I told my lifting partner lets switch to dumbells for this .

We started out with 75 - 85 # dumbells. we soon moved up to 100#s.  I was knocking out sets of 10 reps for 5 or 6 sets in no time.
Next up was the 110#s.  this is a 20lb jump. each dumbell weight is 110#s.  this is a big jump in the world of dumbells.  I started out doing 10 reps 1st set, then 6 reps 2nd set. After several weeks I was doing 3 sets of 10 , then a set of 6 or 8. I said let me try the 120#s.  this is a BIG DEAL. mentally its very difficult.  these dumbells can and did get away from me on 2 occasions and I luckily avoided them dropping on my face.  I started taping the grips after dropping them mid lift. it takes a strong grip to hold heavy dumbells, 110#s and 120#s even more so. Well I  did the 120#s for a set of 8 reps. This was the one and only time I did the 120#s or 115#s.  I told my lifting partner when I master the 110#s I get back to the 115#s and 120#s.  No sense in just lift them for 1 set then being too tired to lift anymore. 
Well over the last several months I mastered the 110#s but was intentionally avoiding the 115#s, 120#s.  A mental block , its very real. Hell Ive done the 120#s months ago, I ve been lifting and training hard. Why was I getting paralysis on 115#s.  So today I said its go time. I just did heavy back rack yesterday,  wasn't really feeling good after my first 3 or 4 sets of 100#s and 110#s today. A little sore and tired, so I told myself,  what better time then now. It makes your brain do what it absolutely does not want to do. DEAL WITH SOME PAIN.
So after 2 sets of 15 at 100#s,  then 2 sets of 12 at 110#s I taped up the 115#s.  I  placed them on bench at my knees and got my mind focused, prayed for a good lift and no injuries.  BAM.
Layed back with them pulled tight into my chest and once flat on bench I pushed them up. Bam.
Firtst set of 10 , Done ! Finally dealt with that mental blockage. Waited 5 mins and did a second set of 10. Yep, Feeling good about this. Next lift I will be repping the 120#s now that I broke through mental wall.

#lifter#pumpingiron #gym #meathead #focus #benchpress #dumbells

Crabbing & Fishing.

Friday Sept 20th.

  Launched my little 14 ft boat and went crabbing on Magothy River.  Took my usual 30 collapsible traps . Got to my favorite spot and was 2 commercial trotliners already set up. I was early but they beat me there. I found a second spot Im familiar with on other side of river. layed out 18 traps,  didnt expect to catch much and wasnt disappointed.  wound up with a dozen nice size crabs before the wind picked up and I had enough frustration for the day. 

Saturday September 21.

 Charter fishing trip out of Deale Md.  Me , dad, sister, brother in law and some of their friends. left the dock at 0600. Captain advised we should fish for Spanish Mackerel instead of Rockfish.  Works for me. we can Rockfish anytime this fall.  we had a great day, landed 29 Mackerel,  1 Rockfish and 4 Bluefish. It was the first fishing trip ever for a certain lady on board and she pulled in a whopper of a Mackerel.  29". The Capt and mate said they never seen one this big in Chesapeake Bay.  So big congratulations to her very first time fishing and getting this awesom fish. 
Everyday fishing on the bay is a good day.

Sunday September 22nd.

Hit the gym first thing , 0730.  Hit the back rack,  or T bar as some call it. pulled some good weight.  2 sets at 300# x 3,  6 sets at 285 for 29 reps , 1 set at 270 for 6 reps.  225 and 250 for set of 10 each.  I like to get in gym when almost empty, people tend to gaulk when Im lifting on back rack. No one else is loading up weight like I do so it does draw attention.  dosent really bother me but I really dont like the awkward feeling of being watched by non power lifter types. Other heavy lifters glance but dont make an issue of it, or really give a good shit.  Power lifters have a ritual they go thru when at peak weight lifts. Its all about getting dialed in, focus, channel some anger , some absolute hate if need be.  I cant really be having a friendly conversation in between heavy lifts. I need to stay focused.  Some lifters can pop in and out of the zone. Not me.  Gym noise, others talking and having some fun, please dont stop on my account . I do not expectexpect silence nor want it.  This aint Golf , hahahahaah.  I tell my lifting partner to keep gabbing away with others , right there in my space. It actually helps me know when I m truley focused.  The noise becomes almost silent, thats when I know I m dialed in tight. BAM ! loft that shit !
Power lifting is a whole different game then any other. The power lifter must mentally live in a zone that others cannot understand.  Every time the lifter goes into his or her upper numbers there's so much concentration needed, you cant be day dreaming or letting your thoughts wander. You'll fail  or possibly get seriously hurt.

So, did my lifting this morning then dug out my 29er from in my Roadtrek. I dont keep inside full time , just brought it for a plannedbike ride after gym work.

Im 2 miles from the end of my ride, sitting at a picnic table on B&A bike trail as I type these words.  I can hear the crowd noise from a bar across the street rooting for Baltimore Ravens vs K C Cheifs football game. I have not been riding my bikes much this summer.  No real excuse other than not making it a priority.  So thats now changed. I will be riding more, at least 3 times a week for 60 to 90 minutes each ride. I need to get my endurance level back to doing a 3 hours ride with only a short break .  Challenge accepted  !!!.

Crabbing on the Choptank river 7.19.19

Crabbing has been lousy in the upper and mid Chesapeake Bay this season. I ve been out twice, my friend has been out 3 times on his boat, and we only caught 2 or 3  crabs each trip.  So my friend said to me let's go down to  the Choptank and try. Its a 65 mile one way trip and a bridge toll of 8 .00.  I initially didnt feel like going since he had crabbed there earlier this season and got skunked. Also it was gonna be the hottest day to date , 100° and humid. I said sure lets go. Why not, I ve never been on the Choptank and always up for some new experience.  We left out at 0330, got there and under way by 0520.  Had line layed out by 0545. Perfect start to a nice day.  Crabs were slow but were there. We averaged 3 or 4 per run on 1000' line. Im a bit out of practice on dipping, I missed no less then 10 crabs. But they get back on the line and get dipped on the next run .  After I evaluated my dipping technique I made some adjustments  and didn't miss anymore.  The temp was hot but not too bad since we had a nice breeze early on, then around 10am the sun got Really Hot and no breeze . We kept at it since the crabbies were starting to pick up.  We finished up with approximately 26-30 crabs, all 6.5" and above. Caught about 8 doublers, and a hand full of undersized.  All in all another great day on the water.  Im not sure I want to drive that far to crab on a regular basis , but glad I went. Secretary Md has a really nice boat ramp and parking area. The port a pot situation needs improvement to say the least !
  We stopped on the way home and bought corn and tomatoes to top of the dinner .
   We got back to my friends house and steamed crabs and the corn together as we usually do.
 Was Excellent  !  I think I was in bed by 830 pm.
  Now, if the crabs will just turn on here in my local area, Magothy river , Bodkin river area Id be a happy Crabber. 🦀🦀🦀
#crabbing #Choptankriver #Mdcrabs #trotline

Dads Birthday Fishing trip.

July 16, 2019.  Fished on charter boat Miss Grace out of Annapolis Md.  Left docks at 0500, headed for Bay Bridge and fished jetty on main span, live  line spot,  cast into rip tide around structure and get hit almost immediately.  we limited out on Rockfish in no time.  2 fish per person which gave us 16 fish and 1 for the Capt. for 17 total. Then it was off to do some bottom fishing for spot and white pertch. had a great day on the bay and glad to still have Dad around and doing well on his 87th birthday.

#charterfishing #chesapeakebay #annapolismd

my vans.

My 1998 Roadtrek 190 Popular. My house since Oct. 2015. Before that I lived out of my 1991 Ford E350 diesel van, August 2011 to October 2015,  I call that van the Whiteford Inn.  I bought my sticks and bricks house in 1991 and had it for 25 years.  I will write my reasons for this downsizing some other time.  I carefully thought out and planned the move into this lifestyle long before it became pop culture on you tube and instagram  to van dwell.  More power to those that truly want this lifestyle,  but many are just trying to be trendy and hipster, whatever that actually is. I  have 8 years at this and no real regrets at all. Maybe should have done it sooner. 

#vandwelling #tinyhouse #liveaboard #roadtreking #vanlife