Fun in the sun

Boy-oh has it been hot these past few days, now this week is summer, unlike last weeks drenching rains - yes we needed it but now to the other extreme!

Wind back the clock to Christmas eve....

Training - squat only
Bar 2sets x 10 reps
40kg 2 x 8
60kg 2 x 7
70kg 2 x 6
80kg 5 x 5
90kg 3 x 3

Christmas eve was spent with Madi, Leah, Andrew and little Olivia (Andrews little girl) ohhh and sophie, their new puppy. Stayed up late making treats to take to my sisters on Christmas day and then waited until late for everyone to goto bed so that Santa could put some pressies under the tree.

6.45 am and the phone rings.... Its Leigh claiming to be at the front door and wanting me to get up and make him a latte... 'no way, you cant be at the door' (he started work at 6.30am so I thought) 'yes I am' came the reply and then the sound of a car horn in stereo - outside and thru the phone! OMG! Not even Liv is up yet! Down I go to the front door in my jammies and there he is - in uniform - Yummm... sexy policeman at my door. What a treat! So we exchange pressies and I make the obligatory lattes, all the while Leigh and I are wrestling - our favorite pastime of torturing each other! Eventually the rest of the family gets up and its on, Christmas wrapping everywhere. Leigh heads off to work and after tidying up Madi and I head off to my sisters for Christmas lunch. The Apricot tree in the back yard is chocka full of fruit, so I picked about 3kg off with the intention of making jam.

The day finally wound up around 8.30 and we headed home to to pack Madi and Leah's bags for their annual trip up to NSW to see their father. In bed around 1am and back up at 5.30am when the girls and Andrew left on their 15hour road trip, with the mandatory 2-3 hour calls to make sure they were ok. And they arrived safe and sound.

So now, here I am, home alone and carrying the P1 pager. Thankfully I must say it did not go off on Christmas day but from boxing day on it has gone off with monotonous regularity. In between times I managed to look for a recipe for apricot jam on the net and set about cooking the apricots. I now have more jam than I can possibly eat, so I'll be sharing it around. LOL.

Trained Wed eve, after doing some more research on the net I decided to do a few different things that night and with no reason to rush home I got stuck into training in earnest.

Rehab stuff:
Incline rotator: 7.5lb 4 x 10
Seated rotator: 7.5lb 4 x 10

Back:
Lying lat pulldown: 80 5 x 10
Regular lat pulldown: 100 5x8 ,120 5 x 3

Bench:
Bench press: bar 2 x 10, 40kg 3 x 5, 45kg 3x5, 50kg 5 x 5
Dumbell press: 40lb 5 x 10 (this hurts my right shoulder - so quite light)
Rolling tricep press: 25lb 4 x 10
Tricep push down single: 30 4 x 20

Attempted o/head shoulder press at 100 - but way too painful in the shoulder, so didn't pursue this exercise.

Cardio: (excuse my bad language)
10 minutes on the treadmill
10 mins on the stepper.

Took Friday off as an annual leave day and went down to Portsea with Leigh. We headed off late in the morning and it was getting quite hot and the traffic in some parts was quite slow, but eventually we arrived and after some refreshments in town we headed down to Rye beach for the afternoon. Had an absolute ball being tossed around in the surf just at the edge of the shore - not venturing too deep....
a) the undertow was very strong and
b) I cant swim to save myself!

Drove home late in the day (very little traffic heading back) and then off to the movies. Alain vs Pridoir - a love story Leigh explained. 'A modern Romeo and Juliette?' I inquired - ahhh yes.... Alien Vs Predator Requiem. Dont bother it was crap - Usually this kind of thing scares the bejezus out of me - not this one. 30 days of Night was much scarier. Dinner at Knox Ozone and then home to bed.....

We stayed in bed late eventually getting up around 10. Sent Leigh off to get the papers while I made brekky - my special porridge, toast with MY apricot jam and latte's. Then on the spur of the moment off to the movies again in the afternoon to see 'No country for old men' Now that was a good movie! Violent - but good story. Leigh eventually had to go home and I sent him off with a jar of my homemade apricot jam. :-)

My Christmas pressie from the girls arrived in the mail yesterday too - a Naked Portafilter to suit my Rancilio Silvia espresso machine. Tried it out tonight - definitely going to need some practice! Looks like some sleepless nights coming up.



So 'Home Alone' again now. Thinking about my next training session. Want to go back in and squat again before New Years. Its going to be hot the next 2 days and my legs are still fatigued from running around on the beach, I might leave it until Monday night - but the gym is only open until 5, so I'll need to get in early.

Most likely I'll spend New Years eve having a few drinks with my best friend Joanne - unfortunately things haven't worked out with Steve.... Besides, Leigh is working and also has an early start on New Years day. SO.... If I don't get to post again beforehand.....

HAPPY NEW YEAR
ALL THE BEST FOR 2008.

Merry Christmas

What a crazy week this has been. Still managed to get all my training in tho' and I'm off to the gym tonight to squat. 5x5's. and deadlift 8x3's.

Celebrated my birthday, dinner at the pankcake parlour with the girls, Leigh and Leahs' boyfriend Andrew. Scored a new wallet (which I've needed for at least a year) and some gifts from Leigh including this pencil sharpener.....


Ummmm yes... you stick the pencil up the cats butt - and it meows! LOL

Merry Christmas!

Santa Claus is coming to town....

And don't my feet know it! Christmas shopping at Knox... arrived at 9 am to get a parking space... left at 2 something..... Madness prevails in the shopping malls. Madi and I found an awesome jigsaw that we want to do - unfortunately they didn't have one in stock - its by Thomas Barbey and called "Tourist Trap" The jigsaw is of his work - take a look at this link.

Where did I leave off??? ohh yeah Friday night - left work at 5pm and being a lovely evening I decided to walk down to Cartel where we were having social club drinks. Not too far I thought - WRONG! Two massive blisters later I hobble into the bar.... Amazing isn't it, we moved into a new building just a few months ago and all now reside on the same floor but do we see each other - no! Soooo had a jolly time catching up with my colleagues and talking techo stuff like what DVD recorder is best and the pros' and cons of HDMI cables... yada yada....

Trammed it back to the office and drove to Warrandyte pub to dine with ladies of DARC and their partners before heading home...

Sat morning - Out shopping with Leigh, messed around in the afternoon, ran into a Nic, one of the baskeball mums that I really clicked with and promised to catch up her with while I'm on leave. Then off to dinner at Andrews house (Leah's boyfriend) while Madi partied at a friends' cousins' 21st. Got given the grand tour of the house he is doing up to sell.

Sunday - the traditional lunch with the outlaws (my ex's family). They're no so bad really and its the only chance they get to see Leah and Madi and for the girls to see their aunts, uncles and cousins. Gavin, my brother-in-law who is a "Toorak Hairdresser" commented that Madi's hair looked like a wig (LOL) and then without mincing his words said he didn't realize I was going so grey - Thanks - Bastard! :-)

Monday - Hair appt (not with Gavin) to get my greys covered over! Sheesh - who wants to age gracefully? ha ha ha. Trained at 5ish squats and deadlifts. The extra rest days seemed to have worked treat. After warmups I settled in for 5 sets of 5 at 80kg - a drop back, but better to err on the side of caution. Deads were wide grip overhand at 100kg, 8 sets of 3.

That brings me back to today, and despite all the walking I went to the gym and trained - just calves and biceps. Calves I have not trained in what seems like a century. This was bit of test on the poor ole toe I can tell ya! So nothing too heavy, reps around 10's and 5 sets of seated raise and 5 sets of standing (in the smith machine) with plenty of stretching in between. Bicep curls 5 sets of 10 reps - light 20lb and 25lb followed up with cable curls with the EZ bar 6 sets of 10 reps - each set heavier. Finished with 15mins of walking on the treadmill (yes even after all the walking at the mall). Even broke into a little job for about a minute and a half.

Tomorrow... possibly more early morning shopping - just a few things to get and I want it over!! Training will be upper back, shoulder rehab stuff and triceps. Then its off to Jo's late in the evening - something has gone awry with her internet connection so I'm going to take a look for her.

Phew, I'm buggered..... Heading off to bed to read.... started a new book last night. "Body Count" by PD Martin. One of the books I got at the cheap book sale last month.... :-)

Holidays

Ahhh the Christmas parties start in earnest...... Social club drinks tonight down the road followed by a dash out to Warrandyte pub for DARC (Donvale Adult Riders Club) Christmas dinner.... Christmas lunch with the outlaws on Sunday..... The silly season...



On leave from work for a week then working from home until after New Years....

Ho Ho Ho......

Deadlift Pics

Jason

Robert (355kg)

Rena

Giulia

Louise

Me 'n the fella

My favorite right now

OneRepublic Apologize Lyrics

I'm holding on your rope,
Got me ten feet off the ground
I'm hearin what you say but I just can't make a sound
You tell me that you need me
Then you go and cut me down, but wait
You tell me that you're sorry
Didn't think I'd turn around, and say...

It's too late to apologize, it's too late
I said it's too late to apologize, it's too late

I'd take another chance, take a fall
Take a shot for you
And I need you like a heart needs a beat
But it's nothin new
I loved you with a fire red-
Now it's turning blue, and you say...
"Sorry" like the angel heaven let me think was you
But I'm afraid...

It's too late to apologize, it's too late
I said it's too late to apologize, it's too late

Bridge (guitar/piano)

It's too late to apologize, it's too late
I said it's too late to apologize, it's too late
It's too late to apologize, yeah
I said it's too late to apologize, yeah-
I'm holdin on your rope, got me ten feet off the ground...

More sore.....

Think I've strained my right hip adductor squatting on Sunday morning..... Training a day earlier than I should, after doing legs on Friday night, the intention to train with my girlfriend Jo on Monday night at Spartans being the reason I was training on Sunday morning as training with Jo would be more bodybuilder stuff rather than powerlifting. Warmed up fine - reps with the bar, then 40kg, 60k 70kg, 80kg. Finally loaded 90kg for the 5 sets of 5 and OUCH. I felt is on the way down. Decided not to work thru it and instead packed up and went home. Then as it turns out, Jo has to cancel Monday night....arrrgh, never mind - the extra night of rest is probably needed now although its not feeling too bad I'm not going to risk it. Back in there tomorrow night for the squat and deadlift work.

Went to the Deadlift comp on Saturday at Steve Browns (new) gym - yes I went to the old location first! Doh! Lucky I had sms-d the address to Leigh earlier, I had to check my sent box to get the right address! Saw some great lifting, Louise Vu Duy taking out the top State place with a PB of 132.5kg at 55.3kg body. She is a powerhouse! A couple of the regulars were also there Rena Littleton and Guilia Mormile also pull some good lifts on the day. Nice to see a few new faces too - really putting in some top efforts. I'll post some pics tomorrow.

Quick meeting after the comp to decide what would be run next year in the way of comps and the dates, in light of the disintegration of the Victorian Committee.... tentatively 2 dates for Vic comps... April 5th, July 5th and the Nationals being held in Perth on October 5th. New committee etc will be up for nomination at the next AGM in April.

Tired and sore

Left quad has been sore all weekend, and not that lactic kind of soreness but rather like I've strained something.... Anyway wasn't too sure if it would impact my next training session. Went into the gym, prepared to walk back out again if necessary. I don't mind training thru pain, but I'm not a believer in training thru an injury as I find it makes the recovery slower and its ultimately detrimental to any progress.


Squat
Warmed up with the bar for 2 sets of 10, 2 sets of 40kg - 6 reps, 65kg - 6 reps, 75kg - 6 reps (so far so good) 85kg - 5 sets of 5 (90 sec rest) - hard but not even a twinge from the quad - all good.

Deadlift
Off a 2 inch platform, wide, overhand grip, conventional stance, no belt but wrist straps used. warmed up with 60kg - 6 reps, 80 kg - 6 reps 100kg - 8 sets of 3 reps (90 sec rest)

Yes I know - squat went up by 5kg, deadlift down 10kg - however wide, overhand grip made it more difficult. Not to mention the platform!


Have not slept well the past 2 nights.... Sunday night was, well, my own fault, sort of.... Joanne dropped over for dinner and a chat.... 3 coffee's later and I could not get to sleep..... So last night I expected to crash, especially after training, but again - broken sleep, every little noise woke me and there were plenty.... Something scratching in the ceiling, birds I think... I hope... nesting in the roof cavity, dog barking, text messages from Leigh ( awwww :-) ) and then this awful scratching again in the ceiling at 3 am.... I lay there planning a murderous attack on whatever is up there.....

Tonight I will sleep! I will.....

More Leg Bashing

Friday night:

Single leg dumbbell squats
Back to front lunges - these hurt my toe, may need to reconsider doing these or modify them somehow.
Stiff leg cable pull thru's
Alternate lying leg curls
Weighted hyper extensions
Band knee pushouts

Madi has finished school for the year and this means I can leave for work a little earlier in the morning - so next week I'm planning a couple of early morning runs... jogs... walk/run... inside Fawkner park, which is just behind the building where I work. I'd like to get my cardio fitness up a bit and trim off a little excess that has found itself around my waist!


On a sad note I wish to pay my respects on the passing of Ahmed Dalvean, the founder of CAPO. As out national president, Damon Hayhow said "He was a passionate Powerlifter and passionate about Powerlifting." That he was indeed and I'll never forget how he befriended me at my first comp and encouraged me as a fledgling into the sport of Powerlifting. RIP Ahmed.