Back Rack

banged out 325# today. Awesome breakthrough.  Did a 325# for 1 rep about a month ago. Today did 4 sets x2 reps.  It felt great. 7 plates stacked plus a 10lb to top it off.  Yep, it must look completely outrageous to watch me lift this weight. I warmed up with my  typical 225# x 10 reps for 1st set. had some eyes on me for that too.


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

120#s dumbells bench press

been working hard to get here. I did a set of 7 reps on 120#s several months ago. I didnt try the 120#s again until today . I have been putting in the base work for a while, several months at least. I decided today was the day. Im really happy about the achievement.  2 sets , 1-10, 1-9 reps.  this was on a 7 day split.  I prefer a 5 or 6 day split.  these 120#s were in my head.  same as a 300lb bench press gets in a lifters head. its a milestone and also a mental sticking point.  its just a number but its a very important one. a breakthrough,  more mentally then physically. 

#lifter #pumpingiron #gym #meathead

Roadtrek back from shop

It was in the shop the week of 10,7 thru 10 12 during which time I  was back in my Whiteford .Inn
Not exactly the hotel Ritz but liveable indeed. I  made a hasty transition taking minimal essentials from R.T. into whiteford thinking I would have my R T house back in a day or 2 at most. I should have known better,  I know how these things work but I was lazy. I had to make a trip to the shop and retrieve my mattress and put into whiteford.  I also picked up my instant coffee and coleman single burner cooker. I refuse to pay a coffe shop or convenience store for overpriced coffee .
 The front end noise was never diagnosed. Its there but they couldn't find what's causing it. Oh well, good news , front end is tight.
So glad to be back in my Roadtrek house. Stand up room can not be over rated. I  did 4 years in whiteford with a low roof, but after 4 years in Roadtrek Ive become spoiled.  There she sits on a rainy morning as I sit inside drinking my instant coffee .  Van Dwelling is Awesome. 

#roadtrek#vandwellers#fulltimerv#roadtrekliving#vans#vanner#vanlife

Roadtrek in shop

Ive been waiting for cooler weather to get some front end work on van. I didnt want sleep in my back up plan, the Whiteford Inn while temps were high. Doesn't have fans or airconditioner.  Made arrangements and dropped off Roadtrek this morning.  Before heading to the shop I grabbed a few essentials,  clothes, toiletries and my 29er Kona and put in whiteford.  Drove to shop dropped off Roadtrek and rode back on my Kona, short trip and almost decent roads as far as bike friendly.
The Whiteford has been used primarily as a storage unit for last 4 years and accumulated much junk. I spent about an hour cleaning and arranging things to make it useable as a place to sleep in tonight.
It was quick and simple. If I was planning a longer stay in whiteford I would bring my coleman1 burner,water jugs,  tea pot, portable radio , etc. but hopefully my Roadtrek will be finished by tomorrow.  The point is not only to be a mobile home but also have portability. 
 Also invaluable is having a bicycle with you and the ability to ride for moderate distance when necessary.  I guess moderate would be different for everyone but the ability to ride a solid hour without dieing is sufficient.  It's a pain in the ass to arrange a ride from friends for simple tasks such as dropping car at shop.

#roadtrek#vandwellers#vans#tinyhouse#whitefordinn#vansrule#rideyoubike

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