Didn't get in until the afternoon after getting a lot of work done. I felt kind of beaten up before going in, but suspected the weight would wake me up. Day three has no squatting, so I figure it's likely to be ok.
Started with the usual nutrition, wore elbow sleeves and wrist wraps, and went in hungry. As in really pretty hungry, even though it's a high-carb day and I'd just eaten under an hour earlier. Add to that all the liquid I drink for my pre and peri-workout nutrition and it was a little surprising.
No briefs, no other accessory gear. Just weight. Warmed up with the bar.
Rows: 5 x 10 reps with 160 kilos. Worked with a straight bar today, all else the same. These really hit me in my upper back and traps, though my lats got a wicked pump today. Had a regular Frank Zane kind of vee feeling going, though I suspect I looked more like I had some kind of cramp. My last two sets were eight reps each, and all were to positive failure.
Fat DB flat fly: 5 x 10 reps with 60 kg. The last few reps of each were tough, but I need to go up. May use fractional plates for a 1kg add on each end next time. Worked on keeping elbows out and working my chest over triceps. These felt good.
Biceps curls with EZ-curl bar: 5 x 10 reps with 60 kg. These were too easy -- I'm actually getting stronger here as I go and need to adjust. I went up a few kilos toward the end and the last set was quite hard, so I'll likely start next time where I ended today.
Seated calf: 5 x 10 reps with a bunch of 25kg plates in my lap. I think I had four, so 220 pounds, maybe. It's tough getting them into position from the floor with a lap full of weight, so I just sit there between sets. Turns out it's even harder to take them out of my lap without dropping them when I'm done after all the other work. I'm sure I look ridiculous trying to get them in and out of my lap. There must be an easier way. I need to go up with the weight, so I'll likely have to move to the rack with a six-inch box for my feet. Something.
90 seconds rest between sets.
I'm tired and hungry, but I'm huge in Japan.
Later.
Sunday, February 28, 2010
Saturday, February 27, 2010
Day 2 week 3
Beautiful day -- alternating between hard rain showers and hot sun. Already like Spring.
Been watching the waves hit Hawaii -- nothing bad yet, but my memories of being in Thailand after the 2004 tsunami are inescapable. No one should have to pick up so many bodies, and I didn't by any stretch have the worst of it. I still look at the pictures every once in a while to remember. The power of the tides is incredibly fascinating, regardless of the harm they do.
So I had another day in my five set week. I didn't expect today to hurt too much, but I was laughably wrong. I made some adjustments to deal with what I perceived to be cheating and they seem to have proved effective. I love this stuff, even though I haven't deadlifted in a month. Just working toward something tangible is delicious to me.
I started with Shelby's pre/peri (and later post) workout nutritional regimen. I wore loose briefs, my Spud, Inc. DL belt to hold my briefs up, and APT Convict elbow sleeves and Metal wrist wraps for the first two exercises. I warmed up with both dynamic and bar work.
All exercises were five sets each, 90 seconds rest between sets, all to positive failure (last rep of each set on the edge of cheating), and 10-12 reps per set.
Straight-arm anterior/medial/posterior fly: 60 reps per set, 20 each direction, five sets with 10 pounds.
I had been doing 90-degree laterals but felt I was muscling them up too much. I considered doing overhead DB presses with the fat DBs, but instead went back to my Westside/EliteFTS roots and did an exercise from the Elite Beginners Index. Each set is 20 reps each direction in order seated on the end of a bench without swinging the weight. I bend over and rest my chest on my knees for the posterior twenty. These were awful, painful, and incredibly humbling. I was definitely in pink dumbbell territory and my shoulders were on fire for fifteen minutes after I was done. The extreme stretching at the end was a cruelty joke, but I feel virtuous for doing these. 300 reps of shoulders is ballsy, even with pansy weight.
Skullcrushers: 5 sets of 10 reps, 90kg on the bar plus a black shorty band plus a lot of chains.
I decided I ought to take it easy on my elbows and make sure form was good. I started with my low weight and added a little band with one twist and three chains (I think). I anchored the bands to the pins that were set right at my nose bridge (don't die, don't die...) and set the chains to that one link was still on the ground at full extension. Each set I relaxed the chain hanger so that a couple of links stayed down. Turns out this was perfect -- each set was brutally hard from about one-third to the top. My elbows stayed happy, my form was good, and my triceps screamed. Excellent. Grip stayed at about 12 inches -- half of each hand on the smooth.
Front squat: 5 sets of 10 reps, 150kg on the bar.
I backed the weight down a little more from last time and narrowed my stance. I concentrated on keeping knees aligned and fixing my recent depth problems. True ATG today, which was satisfying. These were harder than anticipated, but I never had to cheat. I'll go back to 175 next time and try to keep the same discipline.
Abs: 3 sets of 50 with the super-duper band, crunch style.
I was a little surprised by how long my shoulders burned from the fly work. I was seriously pleased with the tricep work and felt good about the squats. I had a little back pump going, but nothing terrible. I never felt like the briefs took the weight, so they had the desired effect. But I didn't pitch forward and everything stayed tight -- just what I was looking for.
So I'm still progressing in my opinion. I'm also seriously hungry most of the time, so I'm eating as often as I can in accordance with Shelby's instructions. I've decided seven or more ounces of any one thing any one way is too much -- I get tired of it and want to gag. But two four-ounce portions of different things or different preparations is fine. And balsamic vinegar is my current best friend.
I am loving this.
Been watching the waves hit Hawaii -- nothing bad yet, but my memories of being in Thailand after the 2004 tsunami are inescapable. No one should have to pick up so many bodies, and I didn't by any stretch have the worst of it. I still look at the pictures every once in a while to remember. The power of the tides is incredibly fascinating, regardless of the harm they do.
So I had another day in my five set week. I didn't expect today to hurt too much, but I was laughably wrong. I made some adjustments to deal with what I perceived to be cheating and they seem to have proved effective. I love this stuff, even though I haven't deadlifted in a month. Just working toward something tangible is delicious to me.
I started with Shelby's pre/peri (and later post) workout nutritional regimen. I wore loose briefs, my Spud, Inc. DL belt to hold my briefs up, and APT Convict elbow sleeves and Metal wrist wraps for the first two exercises. I warmed up with both dynamic and bar work.
All exercises were five sets each, 90 seconds rest between sets, all to positive failure (last rep of each set on the edge of cheating), and 10-12 reps per set.
Straight-arm anterior/medial/posterior fly: 60 reps per set, 20 each direction, five sets with 10 pounds.
I had been doing 90-degree laterals but felt I was muscling them up too much. I considered doing overhead DB presses with the fat DBs, but instead went back to my Westside/EliteFTS roots and did an exercise from the Elite Beginners Index. Each set is 20 reps each direction in order seated on the end of a bench without swinging the weight. I bend over and rest my chest on my knees for the posterior twenty. These were awful, painful, and incredibly humbling. I was definitely in pink dumbbell territory and my shoulders were on fire for fifteen minutes after I was done. The extreme stretching at the end was a cruelty joke, but I feel virtuous for doing these. 300 reps of shoulders is ballsy, even with pansy weight.
Skullcrushers: 5 sets of 10 reps, 90kg on the bar plus a black shorty band plus a lot of chains.
I decided I ought to take it easy on my elbows and make sure form was good. I started with my low weight and added a little band with one twist and three chains (I think). I anchored the bands to the pins that were set right at my nose bridge (don't die, don't die...) and set the chains to that one link was still on the ground at full extension. Each set I relaxed the chain hanger so that a couple of links stayed down. Turns out this was perfect -- each set was brutally hard from about one-third to the top. My elbows stayed happy, my form was good, and my triceps screamed. Excellent. Grip stayed at about 12 inches -- half of each hand on the smooth.
Front squat: 5 sets of 10 reps, 150kg on the bar.
I backed the weight down a little more from last time and narrowed my stance. I concentrated on keeping knees aligned and fixing my recent depth problems. True ATG today, which was satisfying. These were harder than anticipated, but I never had to cheat. I'll go back to 175 next time and try to keep the same discipline.
Abs: 3 sets of 50 with the super-duper band, crunch style.
I was a little surprised by how long my shoulders burned from the fly work. I was seriously pleased with the tricep work and felt good about the squats. I had a little back pump going, but nothing terrible. I never felt like the briefs took the weight, so they had the desired effect. But I didn't pitch forward and everything stayed tight -- just what I was looking for.
So I'm still progressing in my opinion. I'm also seriously hungry most of the time, so I'm eating as often as I can in accordance with Shelby's instructions. I've decided seven or more ounces of any one thing any one way is too much -- I get tired of it and want to gag. But two four-ounce portions of different things or different preparations is fine. And balsamic vinegar is my current best friend.
I am loving this.
Thursday, February 25, 2010
Day 1 week 3
Gorgeous day. Wife's snowboarding at Big Bear Mountain with her company, so I'm here with the dogs by myself. I suspect she'll show once I cook dinner. It usually seems to work that way.
Today was the first day of my five set week -- every exercise to positive failure for five sets. Can't say I've looked forward to this without flinching. I know it'll be hard. First day is pretty easy, though.
I started with the usual pre/peri nutrition bit. I've even gotten used to that, what with about 60 ounces of liquids to down before I'm done. Started today hungry, too, so I have a lot to eat before I go to sleep tonight.
Did some dynamic work and lots of bar work before each exercise. Wore my Convict sleeves and wrist wraps for support. Grunted a lot, breathed some chalk, said a few unsavory things...
Pullups: 5 x 10 with a wide, fat grip, and no assistance. No weight either. Next cycle.
Floor Press: 5 x 10 with 200 kilos. I dropped 5% on the last set and still struggled. I also used my Fat Gripz on the last set so I wouldn't think so much about crushing my hands, which I'd already done a couple of times. These were hard today, but I think I'm making progress. I'll up the weight next cycle a little bit. I tried to keep my feet down and legs straight, but still arched on some reps between butt and shoulders.
Hammer Curl: 5 x 10 with 30 kilos on the skinny DBs. Got all reps, but my biceps were just on fire. The extreme stretching after this one just about made me cry. Still, I could tell I'm getting stronger with these, and I'll keep going with them until I stall.
Standing calf: 5 x 10 with 200 kilos. Still not a lot of weight for calves, but I'm starting to get more used to the movement off a step. Struggling to balance and move the weight straight up and down. Good work anyway.
Extreme stretches after each. Working down the last of my BCAAs and wondering where my wife is. Neither is ideal. Still, ended on a high note and feel good.
Good day, all.
Today was the first day of my five set week -- every exercise to positive failure for five sets. Can't say I've looked forward to this without flinching. I know it'll be hard. First day is pretty easy, though.
I started with the usual pre/peri nutrition bit. I've even gotten used to that, what with about 60 ounces of liquids to down before I'm done. Started today hungry, too, so I have a lot to eat before I go to sleep tonight.
Did some dynamic work and lots of bar work before each exercise. Wore my Convict sleeves and wrist wraps for support. Grunted a lot, breathed some chalk, said a few unsavory things...
Pullups: 5 x 10 with a wide, fat grip, and no assistance. No weight either. Next cycle.
Floor Press: 5 x 10 with 200 kilos. I dropped 5% on the last set and still struggled. I also used my Fat Gripz on the last set so I wouldn't think so much about crushing my hands, which I'd already done a couple of times. These were hard today, but I think I'm making progress. I'll up the weight next cycle a little bit. I tried to keep my feet down and legs straight, but still arched on some reps between butt and shoulders.
Hammer Curl: 5 x 10 with 30 kilos on the skinny DBs. Got all reps, but my biceps were just on fire. The extreme stretching after this one just about made me cry. Still, I could tell I'm getting stronger with these, and I'll keep going with them until I stall.
Standing calf: 5 x 10 with 200 kilos. Still not a lot of weight for calves, but I'm starting to get more used to the movement off a step. Struggling to balance and move the weight straight up and down. Good work anyway.
Extreme stretches after each. Working down the last of my BCAAs and wondering where my wife is. Neither is ideal. Still, ended on a high note and feel good.
Good day, all.
Tuesday, February 23, 2010
Day 4 week 2
These are a few of my favorite things -- military press, squats, tricep extensions...
But I knew today would hurt. Four sets of each, all to positive failure, no cheating, 90 seconds rest between.
I went in feeling lethargic -- even loading the plates for warm-ups was a chore between my ears. Not sure what the story is. Today's a high-carb day, but I might be a little behind on calories.
Warmed up with dynamic and bar work. Started with the nutrition regimen, wore wrist wraps and put on the briefs for the squats. Wore elbow sleeves until squats. My warm up was very thorough, maybe to the point of paranoia. I knew this was going to be a lot of weight.
Seated fat bar military press: 4 x 10 with 145 kilos on the bar. These were pretty smooth -- not bad until the last rep of the fourth set, which was butt ugly. It was either that or eat it, as I didn't set the safety pins. Motivation.
Tricep extension roll-outs: 4 x 10 with 30 kilos on the skinny DBs. My left wrist didn't like these, but everything else was smooth. Powered them up too easily -- I need to go up next time. Warm-up was weak, but I'd just come off military.
Squat: 4 x 8 with 300 kilos total. Very, very hard and my depth was crap. Not sure what the problem was today, but it can probably be localized to the space between the bar and the floor. I just didn't have the mental approach to rock this today, but I nutted them up.
All in all an ok day -- nothing special, but still making progress. It'll be better next time.
Now to go eat a horse or cow or something.
But I knew today would hurt. Four sets of each, all to positive failure, no cheating, 90 seconds rest between.
I went in feeling lethargic -- even loading the plates for warm-ups was a chore between my ears. Not sure what the story is. Today's a high-carb day, but I might be a little behind on calories.
Warmed up with dynamic and bar work. Started with the nutrition regimen, wore wrist wraps and put on the briefs for the squats. Wore elbow sleeves until squats. My warm up was very thorough, maybe to the point of paranoia. I knew this was going to be a lot of weight.
Seated fat bar military press: 4 x 10 with 145 kilos on the bar. These were pretty smooth -- not bad until the last rep of the fourth set, which was butt ugly. It was either that or eat it, as I didn't set the safety pins. Motivation.
Tricep extension roll-outs: 4 x 10 with 30 kilos on the skinny DBs. My left wrist didn't like these, but everything else was smooth. Powered them up too easily -- I need to go up next time. Warm-up was weak, but I'd just come off military.
Squat: 4 x 8 with 300 kilos total. Very, very hard and my depth was crap. Not sure what the problem was today, but it can probably be localized to the space between the bar and the floor. I just didn't have the mental approach to rock this today, but I nutted them up.
All in all an ok day -- nothing special, but still making progress. It'll be better next time.
Now to go eat a horse or cow or something.
Monday, February 22, 2010
Day 3 week 2
Back from snow -- had a great time, though it wasn't long enough. Quads got a nice workout, but not much else. I have to run off to pick up my boy from school, so this will have to be quick.
Started with the usual pre/peri/post workout nutrition regimen detailed by Shelby. If you want to know the proportions, let me know. Long warm-up with the bar -- I was sore after this day last week and paranoid about my biceps tendons, so I took it slow with the warmup.
All exercises were 4 sets of 10-12 reps, positive failure each time, 90 seconds rest between each.
Barbell rows @ 45 degrees: 4 x 10 with 160 kilos on the bar. Tough, but clean.
Fat DB fly: 4 x 10 with 60 kilos on the fat DB handles. The first two sets felt a bit easy, the last two tough. The last couple of reps were a struggle for form.
EZ-curl bicep curls: 4 x 12 reps with 40 kilos on the bar. Still taking it fairly easy with the weight on the first couple of sets. Last set was a slow march to pain.
Seated calf: Stuck 25 kilo plates in my lap until I had four. Set feet on a barbell that had 45s on it for clearance. Did 4 sets of 12 with a big stretch at the end.
Extreme stretching for 60 seconds after each exercise. These still kill me.
Sorry to be brief. Tough workout, feel great afterward, but am stuck wondering whether to go up next week when I have five-set exercises. Might be wiser to be a stickler for good form.
Later.
Started with the usual pre/peri/post workout nutrition regimen detailed by Shelby. If you want to know the proportions, let me know. Long warm-up with the bar -- I was sore after this day last week and paranoid about my biceps tendons, so I took it slow with the warmup.
All exercises were 4 sets of 10-12 reps, positive failure each time, 90 seconds rest between each.
Barbell rows @ 45 degrees: 4 x 10 with 160 kilos on the bar. Tough, but clean.
Fat DB fly: 4 x 10 with 60 kilos on the fat DB handles. The first two sets felt a bit easy, the last two tough. The last couple of reps were a struggle for form.
EZ-curl bicep curls: 4 x 12 reps with 40 kilos on the bar. Still taking it fairly easy with the weight on the first couple of sets. Last set was a slow march to pain.
Seated calf: Stuck 25 kilo plates in my lap until I had four. Set feet on a barbell that had 45s on it for clearance. Did 4 sets of 12 with a big stretch at the end.
Extreme stretching for 60 seconds after each exercise. These still kill me.
Sorry to be brief. Tough workout, feel great afterward, but am stuck wondering whether to go up next week when I have five-set exercises. Might be wiser to be a stickler for good form.
Later.
Thursday, February 18, 2010
Day 2 Week 2
Tons to do today but had to get a training session in. Heading off to join my family in Utah tomorrow to do some quick snowboarding and I won't get another chance until Sunday to lift. So in I went. Time is on my mind, though, which usually is a recipe for problems.
Started with Shelby's pre and peri workout nutrition routine. I picked up some flavored 100% ion-exchange whey and maltodextrin from True Protein -- Hawaiian punch flavor, too -- which makes it much more bearable. It's pretty good, actually, with a coconut tip.
Started with some dynamic work and warmup under the bar. Used briefs and elbow sleeves and used wrist wraps for the shoulders and triceps.
Everything today was 4 sets of 10-12 with 90 secs rest, just like yesterday. Extreme stretching after each exercise.
Lateral shoulder: 4 x 60 pounds x 10 reps. These were tougher than expected and I noticed I was throwing some of the late reps. I might have to drop the weight and do them seated to really work on perfect form.
Skullcrushers to nose bridge: 4 sets of 10 reps; 110kg, 100kg, 90kg, 90kg. Incredibly hard, true positive failure on every set. Everything felt heavy.
Front squat: 4 sets of 10 reps, 175 kilos -- no up from last time. I really worked on form this time, so depth may have suffered on some reps. I worked specifically to keep my back straight and avoid pitching forward. Very tough. Pretty fried after.
Abs with super-duper band: 3 sets of 50 crunches with back supported by the rack, bent elbows to knees for each. The last few inches are tough.
Everything was difficult today. Guess I have a lot on my mind, inasmuch as my mind can have a lot on it. Still, a good day -- got my reps and sets, was true to form for the most part, and now ache. Off to work.
Have a great day.
Started with Shelby's pre and peri workout nutrition routine. I picked up some flavored 100% ion-exchange whey and maltodextrin from True Protein -- Hawaiian punch flavor, too -- which makes it much more bearable. It's pretty good, actually, with a coconut tip.
Started with some dynamic work and warmup under the bar. Used briefs and elbow sleeves and used wrist wraps for the shoulders and triceps.
Everything today was 4 sets of 10-12 with 90 secs rest, just like yesterday. Extreme stretching after each exercise.
Lateral shoulder: 4 x 60 pounds x 10 reps. These were tougher than expected and I noticed I was throwing some of the late reps. I might have to drop the weight and do them seated to really work on perfect form.
Skullcrushers to nose bridge: 4 sets of 10 reps; 110kg, 100kg, 90kg, 90kg. Incredibly hard, true positive failure on every set. Everything felt heavy.
Front squat: 4 sets of 10 reps, 175 kilos -- no up from last time. I really worked on form this time, so depth may have suffered on some reps. I worked specifically to keep my back straight and avoid pitching forward. Very tough. Pretty fried after.
Abs with super-duper band: 3 sets of 50 crunches with back supported by the rack, bent elbows to knees for each. The last few inches are tough.
Everything was difficult today. Guess I have a lot on my mind, inasmuch as my mind can have a lot on it. Still, a good day -- got my reps and sets, was true to form for the most part, and now ache. Off to work.
Have a great day.
Wednesday, February 17, 2010
Day 1 Week 2
Second week. There's something really sweet about that. Past total newb, moving on to south of vag. I was pumped to get past searching for the right weight and get on with adding strength.
Started with the malto/whey/Anatrop routine Shelby requires. It's a little bit of a pain, but I understand it and therefore can come to terms with it. Yeah, I'm lazy enough to like premixes, so I'll have to mix up some pre-w/o, peri-w/o, and post-w/o blends. And yeah, they're all different ratios.
I lost a lot of weight last week. I'm sure it was all water weight, but it's backwards from our goals. My metabolism is seriously cranked up, so I'm very hot all the time. Makes wearing my suits for work interesting, but my wife loves the extra space heater in the house. Shelby has me now on high-carbs for every training day. The way I go, that's at least four per week. Cool with me. I'm not sure why I'm not very carb-sensitive (my wife gains when you mention potato chips), but I'm not. Better for me.
Honestly, I was already pretty close to a paleo diet except that I drank a lot of milk and ate homemade whole wheat breads. Otherwise, pretty close. But after just changing a few things on Shelby's routine, I feel even better. Add to that my recent strength gains and the fact that everything's working, and I'd say Shelby is worth more than every penny. And I can tolerate training like a bodybuilder for a while.
I wore Convict elbow sleeves, no wrist wraps. Warmed up slowly with weight.
All exercises were 4 sets of 10-12 reps with 90 seconds of rest between sets.
Fat bar floor press: 4 x 12 with 175 kilos. They weren't easy, but they weren't hard enough. Need to start a little higher so I'm forced to drop weight each set to keep form. My last rep was butt-ugly, but it was my 36th. Felt seriously strong -- lats and traps tight, elbows turning well, everything on target.
super-set with
Pullups: 4 x 12 pretty easy, though the last set got a little chippy. I suspect it'll be 5 sets of 10 next week.
No supersetting these:
Hammer curl: 4 x 10 with 65 pounds. Incredibly painful. The first set felt a bit easy, so I was worried I didn't have enough weight. I shouldn't have worried.
Standing calf: 4 x 12 with 155 kilos. Like last week, I just worked on form, getting a good stretch at the bottom, and doing these right rather than cranking weight. I need to go up, but feel no guilt here.
Abs twist: 3 x 15 with a heavy DB. These hurt today. Funny how some days they hurt more than others.
Extreme stretching after each. I cut it short (30s) on the biceps because I didn't want to cry or vomit, and because it felt like my biceps tendons were going to rupture. Doggone it hurt. Maybe Bob's right and I have caught teh ghey, pussboy.
All in all a great day under the weight. Now I could eat a horse -- off to find one.
Great day.
Started with the malto/whey/Anatrop routine Shelby requires. It's a little bit of a pain, but I understand it and therefore can come to terms with it. Yeah, I'm lazy enough to like premixes, so I'll have to mix up some pre-w/o, peri-w/o, and post-w/o blends. And yeah, they're all different ratios.
I lost a lot of weight last week. I'm sure it was all water weight, but it's backwards from our goals. My metabolism is seriously cranked up, so I'm very hot all the time. Makes wearing my suits for work interesting, but my wife loves the extra space heater in the house. Shelby has me now on high-carbs for every training day. The way I go, that's at least four per week. Cool with me. I'm not sure why I'm not very carb-sensitive (my wife gains when you mention potato chips), but I'm not. Better for me.
Honestly, I was already pretty close to a paleo diet except that I drank a lot of milk and ate homemade whole wheat breads. Otherwise, pretty close. But after just changing a few things on Shelby's routine, I feel even better. Add to that my recent strength gains and the fact that everything's working, and I'd say Shelby is worth more than every penny. And I can tolerate training like a bodybuilder for a while.
I wore Convict elbow sleeves, no wrist wraps. Warmed up slowly with weight.
All exercises were 4 sets of 10-12 reps with 90 seconds of rest between sets.
Fat bar floor press: 4 x 12 with 175 kilos. They weren't easy, but they weren't hard enough. Need to start a little higher so I'm forced to drop weight each set to keep form. My last rep was butt-ugly, but it was my 36th. Felt seriously strong -- lats and traps tight, elbows turning well, everything on target.
super-set with
Pullups: 4 x 12 pretty easy, though the last set got a little chippy. I suspect it'll be 5 sets of 10 next week.
No supersetting these:
Hammer curl: 4 x 10 with 65 pounds. Incredibly painful. The first set felt a bit easy, so I was worried I didn't have enough weight. I shouldn't have worried.
Standing calf: 4 x 12 with 155 kilos. Like last week, I just worked on form, getting a good stretch at the bottom, and doing these right rather than cranking weight. I need to go up, but feel no guilt here.
Abs twist: 3 x 15 with a heavy DB. These hurt today. Funny how some days they hurt more than others.
Extreme stretching after each. I cut it short (30s) on the biceps because I didn't want to cry or vomit, and because it felt like my biceps tendons were going to rupture. Doggone it hurt. Maybe Bob's right and I have caught teh ghey, pussboy.
All in all a great day under the weight. Now I could eat a horse -- off to find one.
Great day.
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