Another day

Tuesday night squat session, not quite as planned. Maybe its the colder weather but my hip as sore as its ever been. Struggled thru just 4 sets of 3 at 90kg. Lockouts were not so bad, pin height 24, so still only a fairly small movement bringing the hips forward. Then finished with some bottom partials in the smith machine.

Benched last night, worked up to a 3 rep max with my inzer shirt - just to see what it was like. No dumbell presses this time.
Tricep press down 120lb x10 x5
Dumbell press across chest 25lb x8 x4
Rope Face pulls 80lb x 10 x4
Lying pulldown 80,90, 100 & 120lb x8

Then home and traded a 'hair dyeing' for a foot massage with Madii. Which uncovered a lump under my foot - which now after being prodded is quite sore!

Joined up to Genesis for 6 months after negotiating a deal - Oracle corp price and some gifts, and extra week on my trial membership and delayed my start date until I return from leave in July. Then I will have an 'assessment' and they will devise some cardio plan, I assume, to help me lose the 5 kg for October's Nationals. That's the plan anyway.

Louise, if you're reading this, I'll email you my opinion on Genesis shortly, now that I've been there for a few weeks!

Had A chiro appointment today with Andrea Bisaz, who I saw last year when my hip first started playing up... He's moved to 1 Queens rd in Melbourne, really handy, just around the corner from work! so walked over there this morning and he adjusted my shoulder - his diagnosis also irritated shoulder capsule - shoulder not sitting in the socket correctly, so between his adjustments, physio exercises and massage I hopefully will get this problem sorted out.

That's it - night off training tonight. Deadlifts tomorrow. Should finally be able to finish reading Underbelly:The Gangland War.

Winter Solstice

Yay - the shortest day has passed. Roll on longer days!



Worked from home today - one of the perks of being in IT I guess. After the farrier came last week and removed Mojo's shoe he was confined to the 'Jenny Craig' paddock and so he's had to be hand fed and Madii and I put a poultice on his hoof. Today Anthony came back and put the shoe back on - hoof abcess hopefully dealt with.

Friday night did a killer hamstring workout.

Good mornings up to 60kg for 8 reps x 4 sets,
Speed deadlifts with 80kg and the green jump ban.
Hypers with a 20kg plate 8 x 4 sets,
Deep leg press up to 170kg 8x4 then
back to 100kg for 4 more sets of pause/push reps.

All ok 'cos I'm not back under the squat bar until tomorrow night. My hammies are still tight tho!

Into my last week at Genesis and I've been getting txt messages, snail mail offers and phone calls. One of the personal trainers there, Madi (Madelaine) is doing her best to make me a good offer to take up a membership there. So far I've not lost any weight from the cardio but I think taking the time to stretch when I'm there is certainly having some benefits. And lets face it, its the only chance I get to do stretching, honestly, when I get home after training, shower, make dinner etc the last thing I want to do is stretching.... i just want to unwind from the day have a latte and veg out watching some inane television programme.

No training tonight, R&R before the big squat session tomorrow night at Doherty's

Physio

Been back to Melbourne Sports Medical centre getting treatment for my dud shoulder. The diagnosis I believe is a tight / restricted shoulder capsule, so my shoulder is not sitting in the socket properly - hence the pain and weakness thru the arm. Massage and stretching excerices - so far seem to be helping. Managed to press 65lb dumbells for 6 reps, after having warmed up on 45lb and 55lb respectively. Incline press gave me a little more pain so settled that at 50lb only. No chance of overhead pressing yet.

Still managing to get to the gym at lunchtime, except when I have to go to physio - like today. But as today was my day of weight training, I headed into Definition for a 40 minute stint on the stepper.

Not much else to report - Mojo lame again, Farrier coming out on Thursday to check for a hoof abcess. Time for bed, I'm bugggered.

NOT a morning person

Long weekend spoiled by being oncall - and getting called out all day...
Thankfully pager finished on Sunday night at 8pm - an hour over due to getting paged 3 times fifteen minutes before the end of my shift.

No sleep in Monday tho'. Leigh wanted me to squat early, so instead of our usual 7pm session I was up at 6.30am and in the gym by 8.30am. Training in adverse conditions or some such... yawn. He did take it easy on me - sort of.

5x5 @70kg
3x2 @ 90kg
lockouts 165kg pin height 25 5x3
hack squat partials continuous to failure 4 sets

Post workout Latte in Brunswick st - needed that!

Legs sore by the evening - must have been the hack squats

Cardio today on the stepper at Genesis - late didn't get there until after 2pm. Tonight Bench press - close grip 62.5 5x5 is the plan.

Cardio o' cardio

Have been making a regular appearance at Genesis during lunch and cardio'ing away. Dont think I could ever get motivated to train there tho'. Doesnt quite have the atmosphere - but great for the cardio. Oodles of machines - treadmills, steppers, bike etc.

I had hoped they would have yoga classes. I really enjoyed them when 'what's her name' used to come in and take classes twice a week (if I remember her name....) Anyway they have a couple of pilates classes but only one at a time that suites me and I'm not into the spin or bodypump thing. I'm sure its good - they have a reasonable size class from what I saw - just not for me tho'.

Squatted last night at D's. Still working on depth and slowly increasing the weight. There is no point adding a load of weight to the bar if I'm going to squat shallow so I have to be patient. As Leigh says, its about longevity and so I'm taking my time to build a better foundation for the future.

Not that the future is looking that great for CAPO with no comps in Vic this year and the National committee stepping down. Rumour has it that some dill is trying to sue after injuring themselves at a comp a few years back. I dont think anyone wants to take on an official role in light of being legally responsible.... so I hear anyway.

Tonight = benching. Close grip seems to be working and the stretching and rehab stuff is kicking in. Last week I was able to flat press 55lb dumbells for 8 reps - was not a problem with the weight but previously even the 25lb dumbell would make my shoulder scream - like a nerve being pinched or something and causing weakness down the tricep. Will have a go at the 60lb dumbells tonight my bench work.

xx

Cant get enough

As if a gym membership at Definition and a 20 pass card at Doherty's isnt enough, I've just scored myself and one month trial membership at Genesis just a block down from where I work. Ideal for that extra bit of cardio lunchtime on the cross trainer and a chance to do some stretching in the right environment. Might even venture to doing some bicep and tricep stuff, maybe some speed work too. Seriously they don't have enough weights in the gym, but what the hell.... its free.

Latte me

Went back to Mocopan and retrieved my beloved machine. The tech had not touched it yet and was unlikely to get to it for another 2 weeks. After posting a whinge on coffeegeek I decided to take the advice given, order the parts and service the machine myself. As a dry run to make sure I could pull it apart and put it back together, I did just that:


Deadlift training on Thursday night, was not feeling particularly strong. In fact for the past few days I've been feeling like I'm about to come down with something, seems to affect me in the evening. Anyhoo...

Rackpulls from below the knee , no wraps, straps or belt 5x5 at 120kg.
Close grip rowing 8x8
Chest supp row 4x6

20 mins on stepper

Trained today at Doherty's with Leigh
close grip
dumbell incline press
rotator cuff
standing calf raise


** Bit late.. but here's a pic of what the girls bought me for mother's day. Some tulips and a voodoo knife block ;-)

what? no latte?

close grip bench - 3x8reps @ 60kg
lockouts @ 80kg
dumbell press @ 50lb dbells - shoulder/delt pain tolerable, hopefully this is a good sign.
wide upright rows - 4x10 @ 30kg
front raises (rehab) 4x8 @ 12.5lb dbells

stepper - 20 mins

I attribute the reduced shoulder pain to the extra stretching I've been doing through the chest area, plus the rehab / rotator cuff exercises.

I'm starting to add in a little cardio when I can, just the stepper for now. I wouldn't mind getting one of these for home. Have checked on ebay - of course the ones I like would have to be the most expensive so I'm unlikely to get one unless I can find a good 2nd hand one.

Nasty headache when I arrived at work this morning, slept well, but I think it was caffeine withdrawl. My coffee machine is out being serviced - no late night latte before bed.... hope its back by the weekend. Had to run out tonight and find a local place that was open to get a take away latte!

Deadlift training tomorrow night.....

A good week

Trained well all this week.

Monday, squat per usual at Doherty's, raw and working on depth and balance.

Tuesday, bench press at Definition. My usual bench was being used so I decided top warm up lightly with dumbells, seeing how it felt and to my surprise no so much pain as usual. Pressed to a max of 45lb dumbells - whoo-hoo (LOL) Still, I take this as a good thing and put it down to some extra stretching I've been doing at night - in particular neck and chest stretches. Main exercise was still close grip bench. 5x5. Tricep press and standing behind neck tricep press.

Wednesday at Definition, upper back, wide rowing, t-bar rowing, lat pulldown (alternate front and rear). attempted some overhead shoulder press but that was pushing my luck too much with my sore rear delt. Then finished off some oblique training - cable woodchops.

Thursday - would have been deadlift, but Leigh wanted me to rest up my back and hamstring as we're going to have a heavy night for squatting on Monday - The first in a long time. So bicep curls with the ez-bar, dumbell hammer curls and cable straight bar. Then instead of any deadlift work I did some grip strength training. Holding a 8kg dumbell in a pincher grip for 30 seconds. Sounds easy...... but not! It didn't seem enough so I spend 20 mins on the stepper - goddamn I'm unfit!!

Talking about unfit, last Sunday I decided to WALK to the servo to get the paper rather tan drive. This is a 5k round trip which I might add I used to run.... I got halfway there and thought 'I wish someone would come and pick me up'. Cant believe I used to run this!!! I am so UNFIT.

This weekend is a 'horsey weekend' I was out riding this morning at Adult riding club. I'm getting better at going over the jumps at a canter and even managed some grade 4 jumps - I am only graded to level 5 (the lowest grade!) but I'm getting more confident and balanced.

Tomorrow - Pony club for Madii, and an extra early start as we have a special seminar being held by Collen Kelly - so much for a mother's day lie in or breakfast in bed Oh well cant complain - Leigh came over Thursday morning after I had a early morning conference call and he made a yummy breakfast of omeletes, bacon and hash browns. Lucky me!!

Tree trunks

I swear, I keep training legs like this and they're just gonna turn into tree trunks. I only have to look at the leg press or leg extension and my thighs engorge with blood. So much so that it almost inhibits my training and recovery seems to take days.... Here it is Wednesday afternoon and my legs still hurt from Monday nights session and tomorrow I'm booked in for a massage. Dont know if I'll cope with Ruth going hard core on my ITB.

Bench tonight, shoulder no better and I'm downing the voltaren like smarties. Close grip will have to be my main exercise for a while.

Latest Project

A few weeks back Leigh handed over his brand new TomTom Navigator for me to setup/play with etc and being an absolute gadget freak I decided that I had to have one....

Of course being me I had to have one with all the bells and whistles which was going to be quite expensive. I also had to consider that this would be an independent unit - not really ideal.

So I set about researching GPS software for my Dopod. A lot of the pre-packaged software and maps available here in Australia, while getting great reviews from retailers and the like, were being trashed in the various forums that I joined. Upshot is that I managed to get a copy of TomTom Navigator 6.00 (which technically is not for sale in Australia) and 650.1114 maps (somewhat out of date - no Eastlink). Coupled with a $99 bluetooth GPS receiver it worked like a charm and with a few tweaks from some other sites I was able to get red light and speed camera warnings.

Dissatisfied still tho' that the maps were not current I set about trawling the forums until I found a site where I could get both a software update 6.032 AND current maps 675.1431. After much fiddling I have the new maps working and Eastlink now shows on the maps, however routing onto the freeway doesnt take place, I know its not open yet but I'm still wondering how it will know when the freeway can be used.... Some more investigation required I think.....

Training is plodding along, setting the ground work for deeper squats still and squeezing a little more out of my deadlift - neither of which I've trained particularly heavy for quite some time. Benching... that is definitely on the backburner at the moment because of my rear delt injury, close grip benching is about as close as I can get to doing a real bench press at the moment.

Leigh is quite content for me to keep chipping away at the close grip and strengthen my triceps further while I get treatment. Unfortunately he's still suffering from healing loss and so communication is pretty much one-way - in some respects thats good for my training, no point complaining 'cos he cant hear me so I just listen to his instructions and focus on what I'm meant to be doing.

Tho' I did have a whinge about some bruises I discovered on my butt Tuesday morning after our Monday night squat session. Doing low box squats, a couple of times I fell heavily onto the box and so had some rather distinctive bruises which I photographed and showed Leigh when we met for a latte in the city later on Tuesday morning.... No, dont even ask, I am not posting the picture here!

Work has organized for a masseur to come into the office once a week, not free, but may as well be since Oracle provides us with great hospital and extras cover. Remedial massage is claimable and with HBA (who we are moving to in June) cover 90% of the cost. Tried out the new masseuse last week, Ruth, little lady with tough elbows!! Got into my right ITB and and glute where I am getting pain squatting and then she worked on my right shoulder and pec. I know I'm not doing enough post training stretching, this is something she says I really need to address if I'm to get over these injuries - another appt next Thursday.

Earthworks last week - finally got the driveway extended. Tuesday they started digging and Thursday they poured the concrete. Hard yaka walking up and down the driveway for those few days - really unfit!! By Sunday night we were able to drive on it. The mount of dirt and rock from the escavation is still to be moved - Leah's boyfriend Andrew is organizing a bobcat for the job.

Giddyap

On pager last week, reasonably quiet except for Wednesday when it wouldn't stop going off! Still I was glad when Friday came around and that I was not 'on' for the weekend.

Entered my first riding comp in over a year, A combined training event out at Wandin, so big and open... Mojo was terribly excited - which was not good news for me. My first ever dressage test and I came dead last, Mojo simply would not settle and jogged thru where he should have been walking and traveled sideways instead of straight down the line. The judges commented that I 'did the best I could' given that Mojo was so unsettled. Fared better in the show jumping arena with a clear round - albeit some time penalties - at least I stayed on which was more than some other poor competitors.


Benching is still giving me grief. Delt pain is so intense - but only when I lift, doesn't trouble me for day to day stuff, ohh it does play up at night sometimes, the way I sleep I think.

Deadlifted well on Thursday night, heavy partials, Worked in with one of guy's that George is training whose name escapes me, anyway we were both doing 3's at the same weight - although he made it look a little easier - I think it was his determination not to look bad against a woman - LOL.

Lower back was pretty sore into the weekend but I was keen to ride at DARC. Dressage was a little boring and quite hot sitting on our horses in the arena in the sun. The show jumping lesson was more fun and the instructor encouraged me to have a go at cantering over the jumps which Mojo took in his stride - even managed a low grid which was 3 jumps very close together - like bouncing over the jumps - no strides between. I was trying to slow Mojo be he went at them at a canter. Adrenalin plus!

Pony Club on Sunday for Madii, while I helped out back at the working bee.... had to shift piles of pine logs used to build jumps on the new cross country course that we are getting. Needed to move them into the compound so they don't get stolen (the clubhouse was broken into during the holidays - kids, took the drinks, chocolate stash and the kettle. Yeah, the kettle - go figure!)

Anyways, result = trashed lower back from the training, riding and working bee... Tonight it has to hold up for an intense squat session - I think Leigh has plans to make me cry.

Cheers
Vicki

PS. Bobo... yes the stats on Andy's page are out of date. My current stats are on the right side panel of this page.

Change of plans

Leigh suggested that we train on Friday morning rather than Thursday night which suited me quite well as my upper back was still a little sore from back training on Tuesday. Plus Madii was desperate to go a pick up her new phone, a Hiptop Slide. This also afforded me a $200 JB Hifi voucher which after sweet talking the salesman I was able to get a $50 discount on the Office 2007 software I've been after to connect/sync my Dopod. The software was (over)priced at $299 so with my discount and vouchers I only had to shell out $49. Not bad, especially as I hate paying for software.

Training started at 6.30 am, which as we discovered is not my best time of the day. My enthusiasm to train was thwarted by my inability to lift heavy at that time of the morning. Persevered thru partial deadlifts, but not to my usual standard. Continued after that with some rowing, shrugs and finally hamstring work - lying leg curls.

Breakfast minus the training debrief, Leigh still deaf from his ear infection, or whatever it is, so very difficult communicating. Spent the time writing messages on the napkins in the cafe.

Back home in time to get up the paddock and catch Mojo for new shoes and then off to a cross country clinic for Madii and Mojo.

Fell asleep in the recliner waiting to pick Madii up from a party later that night. Soooo tired.

Today trained with Leigh again at Doherty's. This time a little later... like 12 noon!

Chest
Dumbbell press with neutral grip
Incline dumbell - extreme pain right shoulder traveling down into the triceps - dropped weight back to like 10kg dumbells. This is the shoulder that I'm having physio treatment for - I'm getting so frustrated with this and nothing seems to be helping.
Light shoulder press - just trying to get some blood into the affected area.

Calves
Seated raise - 3 sets toes in, 3 sets toes out.

Discussed over lunch (as much as possible with Leigh being deaf...) my debilitating shoulder problem and the possibility to stopping benching totally for a while. Reality is that I will not be making any gains in my bench press this year. This is quite depressing.

Went over to Shazza's to see her new place, she's only moved in today. Only a quick visit as her BF, Brett, was there and I didnt want to impose too much while they were busy getting the place set up. Few things I'd like to chat to her about but no chance... it can wait.

Earth hour tonight, I will turn off as many appliances as I can but I'm not sitting in the house in the dark all by myself for an hour... stuff that, I'll have one light on and read my book (with my nerdy classes on) Talking of earth hour its 7.50 so I'd better go and start turning off thing and make myself a latte before turning Silva off.

Training log: week starting March 24

Easter Monday (public holiday)
Trained legs at 3pm at Doherty's - earlier than the usual 7pm.
Light squats (hip/piriformis strain still giving me grief) and partial hack squats.

Tuesday (at Definition)
Benched 5x5@65 - bit of a sticking point for reps
Rowing 4x8 @ 120
T-Bar 4x6 @ 40 (narrow grip)
Attempted to use the shoulder press machine but the rear delt strain put a quick end to that.
Rear delt very very light aka rehab 4x10 @7.5kg dumbells

Wednesday (rest)

Thursday (tonight)
Partial deadlifts...... (TBC)

In a rut

Lately life just seems to be rolling by. Day after day of the same old thing. Sitting in bumper to bumper traffic along the freeway and Hoddle street. Some mornings taking over an hour to get to the office to face an endless queue of software bugs to be reviewed and backports to be processed, pager going off monotonously. Basic repetitive training, rehab work, painful ITB massage......

Early morning traffic & city skyline from the freeway

some time later on Hoddle street...

Nationals are still my goal this year but I'm having to think carefully about about it. With it being the only comp this year, it may wind up being a practice run for 2009 - an expensive one if I do go as its in Perth, Western Australia.

On top of that I've recently completed the nerd look by acquiring a pair of reading glasses. Long distance vision is perfect, but close up - forget it. While I was in at the new NIB health insurance center claiming back yet another remedial massage I decided to have an eye test with their in-house optometrist and the result, as I've just said is I need glasses for reading, not for my computer work - just reading (and painting my nails!)

Easter long weekend, Leigh attended an auction by telephone from my place and later we watched episode 11 of Underbelly - unfortunately there seems to be a problem with the sound which I'll investigate at with my 'supplier' next week.

Saturday morning up early and we drove to Beechworth for the day, stopping at Avenel for breakfast. While we were there I took time out to visit the museum and get this photo of my great grandfather, Michael Considine.

Michael Considine

Also drove out to the cemetery to see my great grandparents grave - a bit of family history!

Beechworth Cemetery

Back on the home front, a family of magpies have decided to adopt us and have been calling in daily for a feed. Such bold little characters they've been taking the food from our hands.

Magpies

This morning we were treated to a couple of white cockatoo's - but I'm not feeding them, they're known to be quite destructive to timber deckings!

Pro show - Random pics

Oops I did it again....

Still rather slack on the blogging side.... but.... my exciting news....

I MET BEV FRANCIS !!!!!!
Powerlifting & bodybuilding legend!

Bev and myself with Bev's Daughters either end, Tara and Haley.

What an amazing and inspirational woman, living in the U.S. but a true blue aussie at heart.

KING of the Bench....

goes to...
you guessed it....

Shaun Bostock

who weighed in at 146.4kg, benched 'only 300kg' as he put it!

2nd place Paul Nay (255kg) & 3rd Yuval Bar (220kg)

The next few placings were very close with body weight being a determining factor:
Daniel "Chucky" DiPasqua 220kg
Rhys Jameson 240kg (who works at Definition part time...) Rhys took a 4th attempt at 260 but unfortunately missed the lift and it looked as tho' he burst an eardrum in the process.
Steve Kirby 220kg
and awesome lift from Queensland teenager Guy Belgrove, 180kg at age 19! Go Guy!!

There were some big attempts from Martyn Girvan (240kg) and Dave Park (280 & 300) both from Apollo gym, but unfortunately not successful on the day

Unfortunately I don't have any pics from the bench comp as I was on the scoring table along with my fellow powerlifter Louise VuDuy. Good to hear that she is also planning to make the trip across to WA later this year for the Nationals - Victoria will have a strong team!

Also I missed the local show that was on prior to the pro-show, so no pics there either, but looked to be a strong although small lineup.

Random pics from the Pro show will be uploaded later (once I sort thru them).

Foot notes:
My review with Mark Blackney (my toe surgeon) resulted in a cortisone injection into the joint (read OWWWWW) While the joint now has more movement, the arthritis is still a problem, hence more Mobic and the injection. If there is still a problem in a couple of months, Mark will inject a local anaesthetic into the joint and we'll have a go at some hard core manipulation of the joint and if all else fails he'll cortisone it a few weeks before Nationals so at least it wont hurt.

SO at this stage, still no running and with daylight savings coming to an end soon, this has been my least successful "summer running" to date.
.

Where's Wally?

Been a little unmotivated to blog lately. Unless I manage to blog my training or whatever immediately I find myself accumulating 'updates'.

Of course my training has been far from unmotivated and I've come away from each session feeling both drained and elated.

Squats have been 'back to basics' - Light 60 - 90kg, 5x5's 8x3's and super deep, butt to the floor. Hack squats, hack squats and more hack squats - some full, some partial. Again light and always hitting rock bottom.

Benching with with the same routine, concentrating on 5x5's alternating with 8x3's then trying some incline dumbells (which have to be light due to my rear delt impingement), upperback face pulls, wide rowing and tricep press.

Deadlifting has consisted of rack pulls from below the knee 8x3's conventional style - last night pulled 140kg and rubbed the skin off my thumb - amazing how the little things hurt so much. Rope pull thrus @ 150, lots of reverse hypers and throw in some ab work at the end.


Tonight - off to the movies to see Rambo (!?!)
Tomorrow - no chance to slep in as Madi and Mojo have their first event for the year (after EI has been lifted), so we're off to Yarrambat for state trials.
Sunday - Pager, glorious pager... (not).

Pro show next weekend, I'm still trying to get Damon's excel spreadsheet to work for recording the bench press attempts.... yes I'm in IT but these windows apps leave me cold....

Sore legs - again!

Dinner Thursday night with Leigh for Valentines day. Early start Friday morning, like 4am, as Leigh stayed over the night and was off to Toowoomba for the weekend to attend an auction at the national antique & bottle show.

Partial Deadlifts Friday night with the knurly bar.... big mistake... Ripped callouses of both palms. 120kg, not all that heavy but given the below knee starting point I found it tough going. Followed this up with pull thru's, reverse hypers and front raises (shoulder rehab).

Watched the much publicized and banned episode of Underbelly - excellent show can wait for the remaining 11 episodes to be uploaded each week!

No training at the weekend since Leigh was away. I know - slack! Shoe shopping at DFO Essendon Saturday morning - came away with a couple of bargins and then headed to Brunswick street with the girls for a latte from Atmoica. Couch potatoed on Sunday morning with Leah, Andrew and Madii watching 3 episodes of Cashmere Mafia - This is going to be a big hit here I'm sure.

Sunday night, surprise surprise! Starving hungry for dinner, Leah insisted on delaying dinner for no known reason until I heard the familiar sound of Leigh's ute coming up the driveway, hang on he was supposed to be on a plane to Sydney for some more wheeling and dealing..... Finally we could have dinner :-) and watched Underbelly again.


Saw Shazza at Doherty's last night with her new beau. She seems well smitten with this young guy. ;-)

Training per Leigh's instructions (focussing on depth not weight)
5x5 very deep no belt knee wraps only
4x16 full hack squats - hit the bottom
3x15 leg extentions. (to failure)

Not quite as tough as last week, but legs still fatigued - Leigh wasn't there to berate me for any failures! But I did miss our post workout walk and debrief over a latte.


2008 MuscleTech Aus Pro Grand Prix is being held on March 8th - Check out Doherty's website. The Australian IFBB Pro Grand Prix VIII will also include the "King of the Bench - Pro Bench Press" as well as the NPFC All States Amateur Bodybuilding competition. I've agreed to help out on the scoring table for the bench press comp. Should be a great show.

xxx

Happy Valentines day

What is love? 'tis not hereafter;
Present mirth hath present laughter;
What's to come is still unsure:
In delay there lies no plenty;
Then come kiss me, sweet and twenty,
Youth's a stuff will not endure.

William Shakespeare

Love is composed of a single soul inhabiting two bodies.

-Aristotle