ME GM's,8-11-03

[jack]

Crappy workout. Neve mind that I wasn't feeling that great or that I was tired and feeling beat up,I should have done better. These aren't excuses but factors that must be overcome by increased intensity. I'm still learning about intensity and this was just another valuable lesson........when you're not 100% you've got to reach down and turn it up another notch or two.

Susp. chain GM's(- 3.5)--warmup sets,1x3x185,225; 1x1x255,280,300,315(F). I never could get the chains adjusted right. I'm throwing those carbingers or whatever in the hell they're called and get some good case hardened bolts;

GHR(yielding)--5x8,1 sec. pause; 1x8,3 sec. pause;

Rev.hypers--4x8x140,145,150,155;

Kneeling ab pulldowns--5x8x100;

Incline Hammer curls--1x12x30,1x10x35,2x8x40;

Tri pushdowns(minibands)--3x33.

I cut out a couple of exercises because this one(legs) was going nowhere. I've been stepping my intensity up but I've got to learn that sometimes you've just got to be mean and nasty.

[Pam]

How many times do I need to keep telling you this. When you dont make your old PR or exceed your old PR I want to know what the old PR was!!! They need to have a serious smiley face here.

I'm not sure what was so bad about that workout. I can see being bummed about not setting a PR but that looked like a pretty decent workout Jack. How long did that take you...and yes I want the break down--core lift/everything else. I know, I can be demanding. Admit it, thats exactly what you were thinking.

By the way, thanks for the deck info. That came out cheaper than I thought. Thanks for all your help. When can you be here to build it?

[jack]

Pr for this was/is 325 at 3 holes below the J's. I was almost 4 holes below because I couldn't the chains right, One of the carbingers(?) is bent and nothing would line up properly.

This one took about an hour and half with the core taking about 40-45 minutes(I kept screwing with the chains).
Ghr--12 minutes;
Rev.hypers--13 minutes;
Abs--8 minutes;
Hammers--9 minutes;
Tri pushdowns--3 minutes .................or somewhere in that neighborhood .

I don't think you would want me to buil your deck,I'm to picky with my work and I'm not sure if you would put up with my habits as a house guest .

[Pam]

Now thats what I call a break down. I dont need that much detail in the future but there is the required information I expect to see with each post.

I would want you to build my deck. I am extremely picky. I like screws centered, lined up and even all the way around. My moto: "If you cant do it right the first time, get the h e l l out of the way and let me do it."

When can I expect you?

[jack]

Just let me know when you've got my room ready and I'll be up your way. Remember it's workouts before work and I expect you to do your share .

[Pam]

I've got the room. I'll even give up my couch for you. My share huh? Heck, I'd do your share. I'm pretty used to doing my share and everyone elses. You just show up and I'll put you to work.