Christmas Day 2019

Its been a while since posting. Merry Christmas. 

     Still lifting regularly and with a purpose and goals. I just did back rack yesterday.  I ve been useing the 5x5s strong lift plan. This training plan delivers ! Im doing incline bench at 275lb for 5x5s,  and back rack 285lb 6x5s yesterday.  thats 30 reps at 285#. Yes, I had to emphasize that number. I am very proud of 30 reps at 285lbs.  Its still amusing to observe those observing me while I lift heavy weights.  😀. 

My plans or goals for over winter. I don't do New years resolutions.

 CUT BODY WEIGHT.  Yep, Im a power lifter and most are on the large size. ( belly included ) I want to drop at least 25 pounds by spring. Very do able. But will it affect my lifting strength ? I expect to some degree  , but not much.

BICYCLE TRAINING.  Yes it get cold around here but a 1 hours bike ride 3 or 4 times a week is possible thru much of the winter. This is not only good for leg strength and cardio but keeps the mood up as well. winter can get me in a foul assed mood, but a bike ride in cold air helps my outlook.  I plan on doing the airport loop around BWI , its a 12 mile loop with some moderate inclines or hills to give some challenge as opposed to the flat straight B&A bike trail.  

WEIGHT LIFTING   many goals but I ll just say this. I plan on keeping with the 5x5s  ( plus 3xs and 1s ) training for the foreseeable future. If I can add 5lbs a month to my workout weight on each of my main lifts I will be beyond happy.  who the hell wouldn't ? I find it amazing I was doing a self designed plan very similar before I ever learned of the renowned 5x5s  plan. I  was doing basically the plan but based it on the Prilepin's chart.  The results are shocking. I m lifting like I never dreamed I could.  25 reps on incline bench at 275#  ....... ?  After I do this workout I look at my log book and still can't believe Im doing it. 

TREADMILL, about 4 to 6 hours a week this winter, just to keep some cardio moving.  If bike riding that week treadmill time will be less. I  guess 8 hours a week combined is a good number. 

CURLS, yes. I need to focus on curls. I have big arms but will be better after a solid biceps training plan.  Noted. 

RUCK MARCHING - Hiking , throw the old backpack  on occasion.  I  have an abundance of places to do this. Noted. 

Tune up my B.O.B. and refresh on some prep /survival skills.  Not a winter project but definitely need to get squared away. Ive acquired some new to me bags and backpacks for this purpose.   This is a constant. Keep bags and plans current. 

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