SUNDAY SLAM

ME: Incline Bench Press: Set 1: 10 reps @ 65.0 lbs | Set 2: 12 reps @ 80.0 lbs | Set 3: 8 reps @ 80.0 lbs Dumbbell Lateral Raise: Set 1: 15 reps @ 15.0 lbs | Set 2: 10 reps @ 15.0 lbs Dumbbell Supported Rear Lateral Raise: Set 1: 10 reps @ 10.0 lbs | Set 2: 15 reps @ 10.0 lbs Cable Triceps Pushdown - reverse grip (short bar): Set 1: 15 reps @ 40.0 lbs | Set 2: 10 reps @ 40.0 lbs Lying Bent Leg Raises: Set 1: 35 reps | Set 2: 35 reps Cross Crunches: Set 1: 40 reps | Set 2: 40 reps I have been monitoring my BP and pulse (resting) and it just hit me that my resting pulse has gone from AVG 80 BPM resting pre-op to AVG 50 BPM, while this is not Lance Armstrong it is 30 BPM less and below average and actually considered optimum as well as my BP, optimum as well. OPTIMUM, OPTIMUM, I never thought I would see that in association with my health. Come to think of it, my triglycerides (SP), cholesterol, are OPTIMUM as well; I think I am having an epiphany. ~Mike 425/265/225

Nice job and another very hot.. and cool picture. Love the shades. Sunday was killer.... Session One - 7:45 AM 45 min spinnning - moderate intensity the whole time Session Two - 1PM Dana trained me and I can't rememer everything we did. It was probably one of the most intensive full body workout out sessions I have done. A few times I thought I was going to vomit but never did.. IT WAS GREAT!! Hahaha. Here is what I can remember: Leg Press on the Plate Loaded Equip regular deadlifts lat pull downon cable cross machine while sitting on the PT ball wrestlers twist with 45lbs bar seen here: http://www.athletics.ucr.edu/strengthconditioning/wrestlerstwist.htm push jerk (did not split the legs - legs together): http://www.athletics.ucr.edu/strengthconditioning/tprog.html (working up towards to the jerk, clean, & snatch) windmill press seen here: http://www.athletics.ucr.edu/strengthconditioning/windmillpress.htm Good mornings Back Squat This funky dumbell press move where you squat holding one dumbell at a time and explode back up, control it back down, put the dumbell back on the groud pick up the other dumbell with your opposite hand and repeat. Not sure what you call that. One thing very cool that I am noticing is that my flexibility seems to keep getting better and better with weight loss and training. Hamstrings are just doing really well. I can do a split no problem. When I stretch out my legs I can touch my chest and nose to the floor (not as much belly in the way anymore haha). When I move to the side I can touch my nose to my nose and chin to my leg. Boy does the streching feel good to. I stretched after my regular Monday morning cardio session and it was wonderful. For Moday am I just did 30 min of cardio on the eliptical and 15 min abs. I ran out of time. I'm going to finish the other 30min that I had planned this afternoon after work. Split session is probably better for me today anyway.

Thanks Damn that is a hell of a workout, I would have vomited on Dana.

You know once in a while when he trains me I get to the point where I feel like I am going to vomit but I never do. It is usally when I lift really heavy to failure. I can't figure out if my breathing is off or just the overload on my muscles. Probably both. When I first learned to do squats it happened and then I started really making sure I was looking up and breathing correctly. That corrected it. Also happens when I do manuals (he applies the resistance - no weights). Honestly I wish I would have thrown up on him. He deserved it!! Haha! As a joke a few times I say I am going to vomit and he says ok.. theres the bucket and just laughs and makes me continue after I take a breather for a minute. Are all trainers that evil?

Great Job Stayce....keep it up