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 

gym report

May 29, 2019.

      gym report. did my dumbell workout,  felt good. decided to hit  the smith machine for some explosive lifts. thats when you start the  lift with barbell from bottom, lift up and the back down for each rep. you're lifting the weight off your chest not starting at top of lift as normal benching goes. this builds strength for getting out of the "hole" on heavy benching.  its been several months since Ive been on smith machine and my shoulders stopped hurting, well one workout on smith and my shoulders are hurting again. this is why I stopped smith workouts.  oh well.  its time to get back on flat barbell bench press, dumbells are great, but cant really power lift with them. they are great for body building and coordination of muscles while useing all associated tendons and secondary muscle groups.  I need to keep my flat bench above the 300# mark. shouldn't be a problem,  I jist did 290# on incline. so I shall find out next week ×hen I hit flat bench after several months only on dumbells.

#lifter#pumpingiron#gym#meathead#focus#benchpress #smithmachine#muscle

my morning view, 270# on back rack for reps, along with 285# rep sets. I ve been focusing to

much on max weight lifts and overlooking the need to rep on 80% 90% of 1 rep max . the reps in this percentile is how one gets to push the max lifts. I  did 30 reps total at 270#. I was very pleased with this days work.  I  must get in my zone for this, I  try to be nonchalant when I lift heavy , I get many many looks when people watch me warm up with 5 plates, which is more than most can even dream of lifting.  I feel a bit awkward when people are watching me. I have routine I go thru for getting psyched up and I dont want to appear as a angry roid headed jerk.  So I just do my thing and try to act friendly to everyone.  

Lift heavy my friends. 

 

#powerlifter #meathead #focus #lifter #pumpingiron #gym #fitness