Exercise Log 9.27.14 (Developmental Day, No Cardio)
Developmental day, cycle 6. Just shoring up all the week’s lagging training. Lots of small exercises today.
Overhead Press: 4 sets of 5 @ 95lbs.
Dumbbell Shoulder Flys: 5 sets of 12 reps @ 15lbs (slow tempo).
Arnold Press: 3 sets of 8 @ 25lbs.
T-Bar Press/Rows: 3 sets 8 reps @ 100lbs.
Face Pulls: 5 sets of 8 reps @ 80lbs.
TRX Reverse Delt Raises: 3 sets of 8 slow reps.
Seated Rows: 3 sets of 8 reps @ 135lbs, 2 sets of 4 reps @ 165lbs.
Cable Crunches: 4 sets of 8 reps @ 175lbs.
Back Hyperextensions: 3 sets of 10 reps with hands out in a superman pose. Woosh!
Rolling Ab Crunch: New exercise, using the rolling ab crunch wheel thing. Kinda cool, definitely harder than you’d figure. Did these on my knees and made sure to brace my core hard before going down for each rep to get as low as I could. 2 sets of 8 reps.
Finished up today with 10 minutes of heavy bag/speed bag work, great fun but very bare minimum cardio.
We are definied by our Muses...
- And now I shall say nothing myself, but shall endeavour to elicit something...
Projects & Links
The Thomas Jefferson Blog
My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
Read the Thomas Jefferson Blog ≫
Know True Evil
A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
Know True Evil ≫
Socialism WORKS!
Socialism WORKS! is a short website presentation I put together years ago with help from a friend. It is something of a snarky take on Socialism, critical of the advantages of Socialism from various origins of the idea.
Read Socialism WORKS!
Xavier’s Blog
My good friend Xavier Von Erck’s personal blog, he’s also the director of all the pjfi.org websites incidentally.
EvilVigilante.com ≫
The Perverted Justice Foundation
Perverted Justice Foundation Inc. is a non-profit organization which works with law enforcement to help track and prosecute online predators. I help administrate all the sites on this network, in fact many of you may know me from my work there. If you don’t though, check it out.
PJFI.org ≫