Widowmaker's Log

[WidowMaker]

FRI. 10.27.06

Rack Pulls:
(convt style)
2x225x8
(sumo style)
1x315x5
1x405x3
1x495x3
1x585x3 (smart enough to know when I've made a good run at this -- it's still there from last week)

Leg Press:
(no lockout-and down to just before 90deg)
1x200x8
1x400x6
1x490x4
1x600x2
1x400x16
(a far cry from where I used to be -- did not get into my knee)

Started loading up for stability work when my lovely wife calls to tell me she'd been in an auto accident. She's fine -- she will see the Doc tomorrow though (just in case). The 4Runner wasn't hurt either. Long story short. She had stopped at a traffic light turning left (about 1.5 miles from home) when an elderly couple stopped behind her and someone in a small pick-up came crashing into the elderly couple and pushed them into my wife. Tore up the truck. Smashed the elderly couples Nissan Altima front and back. It was low enough that it hit the 4 runner's hitch and only busted the hitch cover. The elderly couple is o.k. too.
They took the driver of the truck to the hospital. Cop says they will do a blood test there.

Overall workout was good. Make it up next week with a new cycle.

Later,
Widow
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[WidowMaker]

MON. 10.30.06

Rotator cuff/Lion-Ox's

Flat bench D.bell press:
(2 sec pause bottom)
2x30x12
1x60x8
1x80x5
1x100x3
3x125x2

Low inc. D.bell press:
(2 sec pause bottom)
1x80x3
1x90x3
3x100x3
(half reps w/this exercise - 2 sec pause at top & bottom)
1x60x19

Leg press Calves:
(toes in)
3x200x12
(toes out)
3x200x12

Standing Cable Ab crunches:
1x30x12
1x50x12
1x70x12
1x80x12
1x90x5
1x90x12 (next w/o I'll drop the weight to get more feel in the abs)

Juice and Steel Cowboy looked strong on all their d.bell presses tonight.
My overall workout was strong and good tonight.

Later,
Widow
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[WidowMaker]

TUES. 10.31.06

Rotator cuff/Lion-Ox's

Cable cross-over Shrug downs:
(2 sec pause at top and bottom)
1x20x12
1x30x12
1x50x12
1x60x12
1x70x12

D.bell shrug:
(2 sec pause at top)
1x20x12
1x35x12
1x45x12
1x55x12
1x65x12
1x75x12

Face pulls:
(2sec pause at back)
1x40x12
1x50x12
1x70x12
1x90x12
1x100x12

Assisted Chins:
(chinning machine w/counterweight)
(2 sec pause at top)
1xmyself/160x12
1xmyself/130x8
1xmyself/100x6
1xmyself/70x4

Seated low-cable Rows:
1x135x8
1x150x8
1x180x8

s/s with

Bent-over cable rows:
1x90x8
1x110x8
1x120x8

stretching

Juice wanted to do this workout with me tonight so get more trap development. He hung in through all the program. This workout, for myself, was out standing tonight. Will def be sore wed.

Later,
Widow
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[notorious_mem]

good work bro.hope the wife is doing fine also.

[WidowMaker]

good work bro.hope the wife is doing fine also.

Thanks for dropping by. The wife is well -- thanks for asking, Bro.
Hope your cycle is going well.

Widow

[WidowMaker]

Feeling somewhat under the weather this Thursday. Woke up this Friday morning feeling very drained -- think I'll take the rest of this wek off and use it to recover. Hit the gym again on Monday.

Later Everyone,
Widow

[notorious_mem]

drink up on that o.j. man.

[WidowMaker]

Thanks NM.

[WidowMaker]

MON. 11.6.06

Rotatotr cuff/Lion-Ox's

Flat bench D.bell press:
(2 sec pause)
2x30x12
1x60x8
1x80x5
1x90x3
5x110x3

Low inc. D.bell press:
(2 sec pause)
5x95x3

half press w/this exercise
(2 sec pause at top & bottom)
1x65x16

Leg press Calves:
7x200x12

Cable crunch:
1x40x12
5x60x12 (could feel the weight working abs a lot better)

Julius worked in with me tonight -- looked strong on his d.bell work.
My overall workout was very good tonight. Looking foward to seeing how the rest of the week looks.

Later,
Widow
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[WidowMaker]

No w/o this TUES. will make it up WED..

[WidowMaker]

Was originally planning on doing a double-shot workout today to make up for missing the otherday's workout but I was pressed for time due to unexpected personsal priorities this evening. So just hit tris and bis.

THURS. 11.9.06

Pushdowns:
(back/shoulders supported against rest)
1x40x12
1x50x8
1x70x8
1x80x8

Kickbacks:
(2 arm cross-bench)
4x15x12

s/s with

Zottman curls:
4x25x12

that's it for today. good workout for what it was.

Later,
Widow
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[WidowMaker]

FRI. 11.10.06

This week has been almost murder on me to keep any workouts. Between abrupt personal commitments and scheduled appointments I haven't have time to turn around in the gym.

Later,
Widow

[WidowMaker]

I sat down earlier this past weekend and decided to change things up. I had originally decided to do a powerlifting meet in late Dec., but, the way things have been going the last 2 weeks have messed up any kind of a good peaking up to that meet so I've decided to do one in late Jan. '07(I had already told a good friend of mine about this earlier but not in detail on the specific meet).

There are 3 good meets in Jan '07 that I would love to do but I can only do 1 for that point in time. So I did what some would seem somewhat stupified, but, I thought was the farest way to go about it. I put the names of the 3 meets in a hat and drew one out. So I'm going to do the 2007 APF State Championships, Saturday Jan 27th 2007. Bench only until everything else is straight.

I hope the other meet directors whom know me don't take it personal. I will participate in theirs later on on '07.

This means that I will be taking the rest of this week off to set the new training cycle into proper sequince to peak on the 27th of Jan.

Thanks,
Widow

[WidowMaker]

Disreguard that last post. I talked to the meet director of that APF meet late last night and he don't have any raw competitors in the meet. It's only open, equipped. It's cool, though, I'll continue to focus on improving my overall bench strength 'til Jan. '07.

[WidowMaker]

O.K. --It's time to get this invasion tour restarted again. So, let's roll.

[WidowMaker]

MON. 11.20.06

Rotator cuff/Lion-Ox's

Beau Presses:
2x45x12
1x135x12
1x185x12
1x225x5
1x275x5 (wide grip-pointer finger on ring)
1x275x5 (med grip-pinky finger on ring)
1x275x5 (close grip-one hand spacing in from med grip)

Back supported Pushdowns:
1x40x12
1x50x8
1x70x8
1x90x8

Overhead rope ext.:
1x100x8
1x120x8
1x130x8

Zottman curls:
2x30x12

Seated Jack-knife crunch:
1xmyselfx12

Got the gym later than usual today,but, it was worth it. Layed my great-uncle, George W. Wooten's body to rest today. He was 78 and had a faith in GOD that was unmeasurable. He lived a good life and I know I'll stroll over heaven with him one day.

Today was a good day in the gym. I believe it could've been better. Taking some time off from time to time is a good thing for one's self to heal both mentally, physically and yes spiritually.

Widow
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[WidowMaker]

TUES. 11.21.06

Machine asst. chins:
(wide-grip -- not ultra wide)
1x160/myselfx12
1x115/myselfx8
1x85/myselfx6
1x60/myselfx4

Reverse chin shrugs:
(wide-grip -- not ultra wide)
(4 sec pause at top)
2x60/myselfx12

Seated low cable rows:
(triangle bar)
3x165x8

Seated low cable shrug:
(d-bar short bar)
(4 sec pause in the shrugged position)
2x165x8

Rotator cuff work:
(now doing these at end of workout)

Worked-out solo tonight. This was an awsome workout tonight. Yes, true it was short and sweet. But it was truely one of the best lat/traps workouts I have ever done. It's very doubtful I would sell my Kelso's trap book on Ebay. This book I bought a couple of months ago is a gold mine for building the traps. Not just the top of them but all the way down to the tip of the v-point in the middle of the back. Can't wait 'til I start benching and deadlifting again.

Later,
Widow
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[WidowMaker]

WED. 11.22.06

Bench lockouts:
(in rack)
(rack pins set @ 4 hole)
1x135x12
1x225x8
1x315x3
1x365x3
1x405x3

Close-grip bench:
1x275x3
2x315x3

Lying tri. ext.:
(use curl bar)
1x105x5
1x125x5
1x145x5

Leg press calves:
3x200x12

Cable crunch:
1x40x12
2x60x12

Rotator cuff/Lion-Ox's
(doing these at end of workouts)

Worked out solo today. Today's workout was another great one. I had more sets/weight in me for the rack presses. I also had 2-3 more sets@315 on the close-grips, however, I cut the workout short considering these factors:

1)age and wisdom
2)starting into a new training cycle
3)had trained my lats/traps hard yesterday
4)the gym will be closed thurs, 23rd so I trained today
5)leg day is Fri. and I'm not doubling these 2 togather

Will add a set to rack presses and close-grips as the weeks go on then rotate the exercises. I will be sore on turkey day, never-the-less.

Later,
Widow
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[WidowMaker]

FRI. 11.24.06

No leg work today. My boyz decided they wanted to come down for the weekend. So I'm leaving here shortly to get them. They live 2.5 hrs away. Haven't seen them since early summer. Seee you all Mon. Have a great weekend everyone.

Later,
Widow

[WidowMaker]

MON. 11.27.06

Bench press:
2x45x12
1x135x12
1x225x5

Beau presses:
(pause at bottom w/5sec pause 3/4 way up)
3x300x3 (new pr)

Back supported pushdowns:
3x80x8

Overhead rope ext.:
1x120x8
1x150x8
1x170x8 (new pr)

Zottman curls:
(standing)
3x20x12 (braincramp -- thought I did 2x20x12 but I did 2x30x12, oh well catch it up next workout)

Juice worked in w/me tonight. He's lookin' strong on his tri work. Overall workout was great. My left elbow wanted to tighten up for some reason tonight during the workout. Hhhhmmmm. It's o.k. now as I'm writing this log.

Later,
Widow
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[WidowMaker]

TUES. 11.28.06

Pulldowns to chest:
(using long d-bar)
1x80x12
1x100x8
1x140x6
1x170x4
1x200x2
1x140x12

Pulldown shrugs:
(using long d-bar)
(4 sec pause at bottom)
2x140x12

Lat Shrugs:
(set up on multiple angle incline bench)
(start @ 45deg)
(4 sec pause at top)
2x50x12
(set up @65deg)
(4 sec pause at top)
1x50x12

Rotator cuff/Lion-Ox's

Lifting solo this afternoon. Workout was great (eventhough I'm still testing these trap exercises). These exercises are great -- for short and sweet workouts. I'm feelin' my lower traps -- all the way down. Cool stuff here, Bros.

Later,
Widow
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[WidowMaker]

TUES. 11.28.06

I figured I'd try a different, yet slower approach to losing unecessary bodyfat and fluid. I'm about 35lbs over my desired bodyweight. I hate walking/running the treadmill. Especially when I'm finished w/my workout. All I want to do is take my hungry self home and feed this body so it can get stronger. I've tried different types of bb diets that have made my strength to a dive within 2-3 weeks like Mike Tyson's k/o punch.
So I talked w/my wife and we decided to do something we would enjoy doing togather. We have a beautiful neighborhood so we decided to walk it through. It is approx. 1.1 miles ; that equals 1 lap. So we're taking it and gradually working our way up to multiple laps. We will do this everyday we can.

Today we made 1 lap.

Later,
Widow

[WidowMaker]

WED. 11.29.06

Made 1 lap around the neighborhood.

[WidowMaker]

THURS. 11.30.06

Close-grip bench:
(in power-rack)
2x45x12
1x135x12
1x225x8
1x265xdropped
1x265x5

Bench lockouts:
1x315x0
(not working)

Lying tri. ext.:
1x105x8
(not working either)

no other exercises follows


Very p/oed this afternoon. None of the guys I train with showed . I waited a half an hour before finally starting.I rely on myself most of my workouts, but when your jacked all day long about the w/o that's getting ready to take place later this afternoon w/your bros and they leave you hangin' -- especially on a heavy day that everone was to be ready to break some pr's on. No oprior calls or nothing.
Then you look for the alternative -- someone to lift-off, but, no-one else is in the gym to w/o but you.
So I start with my w/o. Everything is going good so far on the warm-up. Then I drop 265 (for no reason at all) right out of my hands half way up and bounced onto my chest. That's my first drop, hopefully my last. Good thing I had a good arch and was tight and lungs full of air. I felt it and I'm o.k., really. I grab the bar and throw it up like it was air. Got up, said a few choice words and set up for bench lock-outs. Loaded the bar @315 on the pins and it wouldn't move. Any other day I would be slammin' this weight.So, the rest of the w/o just wen't downhill -- quick.
I'm there for them even on my off day (if they let me know ahead of time).

I've got to re-align some things, that's for sure. There's another w/o day coming up and I'll be there with or w/o anybody. Excuse my bitchin'.

Later,
Widow

[WidowMaker]

FRI. 12.1.06

Celebrated my Mom's b'day today! She wanted to come over to our house to have her b'day. Stayed w/us 'til afetr 8pm. It was good to have Mom over.
Since my leg work is still under therapy construction and not in a extremely high weigh caliber squat/deadlift status -- spending another day with my Mom is definitely more important, reguardles of where I rank in powerlifting.

Later,
Widow

[WidowMaker]

MON. 12.4.06

Bench press:
2x45x12
2x135x12
8x225x3 (non-speed)

Back supported pushdowns:
3x90x8

Overhead rope ext.:
1x150x8
1x170x8
1x200x8 (new pr) (no more weight on this stack)

(throw-in)
Supended-chain push-ups:
(on smith machine bar) (feet on high box)
5xmyselfx10

Zottman curls:
2x30x12
(arms are shot -- do more sets next w/o)

Rotator cuff/Lion-Ox's

I needed this kind of w/o tonight -- compared to what I've been having. Tonight's w/o was outstanding!!!Gim'me some love. Eddie and I decided to do some chain push-ups tonight. Was awsome finishing exercise. A lot of pump w/some burning added in.

Later,
Widow
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[WidowMaker]

TUES. 12.5.06

Pulldowns to chest:
(use d-handle long bar)
1x100x12
1x120x8
1x160x6
1x190x4

Pulldown shrugs:
(4-sec pause at bottom)
4x190x12

Lat shrug:
(4-sec pause at top)
(35 deg. angle inc.)
2x50x12
(4-sec pause at top)
(65 deg. angle inc.)
2x50x12

Solo w/o today. Really hit the traps hard.
These extra trap exercises are really working for me.
I'm def. seeing an increase in stability strength.

Later,
Widow
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[WidowMaker]

THURS. 12.7.06

Front to rear leg swings (each leg)
Side leg swings front to back (each leg)

Squats:
(speed/breathing -- all sets)
(rest about 30 sec between sets)
1x45x12
1x135x7
4x225x7

(rest about 30 sec between sets)

Front squats:
(speed/breathing -- all sets)
(rest about 30 sec between sets)
3x95x7

(supersetted these w/romainian deadlift)

Romainian deadlift:
3x135x7

Single d.bell bresthing squats:
(rest about 30 sec between sets)
(you can do thes on the floor or or between 2 flet utility benches)
(i do them between 2 benches)
3x80x5

Dragon walk:
1xmyselfx30 feet

Cindy's world workout's -- this is just one of the many she has.
for cardio/strength/ and overall endurance rolled up into one workout.
She is a 2nd degree balck belt in Tia Kwan Do @ Tiger Kim's studio;
as well as a 3x certified personal trainer.
I worked in with big Ron (the gym owner today).
I do these type of workouts w/her every so often.
I will be doing a lot more of these w/o's after my meet in Jan. '07.
Low back, glutes, hams, inner thighs and quads are fried.lol.
The cardio blast you get from these w/o's are outstanding.
The strength rebound to p/ling is great also.
She's trained me w/these types of w/o's before.
Def. some of my best w/o's.

Later,
Widow
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[WidowMaker]

THURS. 12.7.06

You're probably wondering why I haven't been walking my neighborhood this week.
My wife's Mom broke her hip Sun. evening.
Had to have surgury on it Mon. afternoon.
She just left the hospital today to go to a therapy center for at least 3 weeks.
I have been hitting the gym immediatly after work then going to the hospital to visit then home.
I will hit it again this Fri..

Later,
Widow

[WidowMaker]

FRI. 12.8.06

Seated cable curls:
(hammer attch.)
1x30x8
1x50x10
1x60x8
1x70x4

super-setted w/

Low-cable concentration curls:
1x20x8
1x40x10
1x50x8
1x60x4

burnout set

Standing barbell curl:
(w/arm blaster)
1x55x12

Behind back wrist rolls:
3x55x20

supersetted w/

Seated wrist rolls:
3x25x20

Cable crunch:
1x40x12
2x60x12

That's it for that workout. Good one though. Got some very good pump as my bi's tried to almost lock w/me. Tight, very tight. Lots of bi and forearm stretching.

Later,
Widow
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[*Narkissos*]

Log still looks great Widow

This new avvie should work by the way.

I cut the lettering cus it was too small upon re-sizing.

[WidowMaker]

Thanks Nark.

[WidowMaker]

SAT. 12.9.06

One lap around the neighborhood 1.1 mi./km. A little cool today but, nice out.

[WidowMaker]

SUN. 12.10.06

Made one lap this morning. Cold but, sunny. Still working out some of the lingering sorness in my quads.lol
Knee seems to be fine, a little ackey (maybe due to the cold) but will keep an eye on it

[WidowMaker]

MON. 12.11.06

Rotator cuff/Lion-Ox's

Bench press:
2x45x12
2x135x12
8x250x3

Overhead rope ext.:
1x170x8
1x190x8
2x200x8

Back supported pushdowns:
3x100x8

Seated jack-knife crunch:
2xmyselfx12

Trained solo today. W/o was very good today.
Cycling my bench back up to hopefully peak a new max @ the Jan. 27th '07 meet.
Hitting the tris hard for the next few weeks.

Later,
Widow

[WidowMaker]

MON. 12.11.06

Made 1 lap around the neighborhood today, 1.1 mi/km. The air felt good to breath in today. Weather was very mild. Sun was going down as we walked.

Later,
Widow

[WidowMaker]

TUES. 12.12.06

Bent-over csable rows:
(1 sec pause, d-handle bar)
1x70x8
1x90x8
1x110x8
1x130x8
1x150x8
1x170x8

D.bel shrugs:
(4 sec pause)
1x40x8
1x60x8
1x80x8
1x100x8

D.bell-bent laterals:
(4 sec pause)
2x10x8

Lat shrug:
(4 sec pause)
(35 deg inc.)
3x50x12
(65 deg inc)
2x50x12

W/o'ed solo today.
Outstanding lat and trap w/o today.
Felt strong throughout session -- lots of tightness in the lats and middle traps.

Later,
Widow

[WidowMaker]

TUES. 12.12.06

No walking today. Went with Wife to see her Mom at the therapy center for a little while.

Later,
Widow

[WidowMaker]

WED. 12.13.06

Made 1 lap around the neighborhood today, 1.1 mi/km. Not bad out today. Nice evening for a stroll.

Later,
Widow

[WidowMaker]

THURS. 12.14.06

WAVE #1:
Set #1:

Leg press:
1x225x20

(no rest)

Stool step-ups:
(set @ just below knees)
(each leg)
1xmyselfx20

(no rest)

Squats w/d.bell press combo:
(set bells on shoulders and press once @ top)
1x15x10

(rest 20 sec)
----------------
Set #2:
Leg press:
1x225x20

(no rest)

Stool step-ups:
(right leg only)
1xmyselfx20

(no rest)

Squat w/d.bell press combo:
1x15x10

(rest 20sec)
-----------------
Set#3:
Leg press:
1x225x20

(no rest)

Stool step-ups:
(left leg only)
1xmyselfx20

(no rest)

Squat w/d.bell press combo:
1x15x10

(rest 20sec)
-----------------
Set #4:
Leg press:
1x225x10

(no rest)

Stool step-ups:
(both legs)
1xmyselfx10

(no rest)

Squat w/d.bell press combo:
1x15x5

(rest 1 min)
------------------
WAVE #2:

Lying ham crunch:
(lie on back on floor)
(put large swiss ball under calves)
(place arms out to the sides for stability)
(raise hips up off floor high as possible and hold them there)
(using only your heels -- pull the swiss ball into your hams and push it back out)
(rest 20 sec between sets)
2xthe ballx10

The skate:
(hold hands up to shoulders)
(keep head and upper body erect at all times)
(now glide to the left, stop, as the right foot glides behind the left w/out touching the floor)
(repeat for the right side)
(this exercise is timed for one minute each set)
2xl&rx1 min

(limp over to treadmill)
------------------------------
Wave #3

Treadmill:
(4 laps or 1 mile/km)

Stretching

That's it; you done for today.

Yep. You guessed it.
I was in Cindy's world again.
Big Ron and I payed the price again for the girly w/o's the other gym members call these.
Basically, never the same thing twice.
This w/o may seem to be a very long volume w/o, but, it's really not.
I exploded it so you could see and understand it better.
Wave 1 and 2 only took me about 18 min. to do.
Wave 3 took me 25 min. to walk b/c all my lower body was screamin' at me what did I do to deserve this.
These w/o's are very excrushiating for "girly w/o's".
I love 'em and I'll be back next thurs. for more.

Later,
Widow