Widowmaker's Log

**WidowMaker** · 12-15-2006, 08:47 PM

FRI. 12.15.06

Lat machine curls:
(use curl bar attch.)
(stop @ top and bottom of movement to break momentum)
1x60x8
2x100x10
1x70x20

(s/s with)

Inc. d.bell curl:
(stop @ top and bottom of movement to break momentum)
2x35x10
1x20x14 (failure)

Behind back wrist rolls:
(40 sec rest between sets)
(fixed straight bar)
2x55x20
(fixed curl bar)
3x55x20

(s/s with)

Seated wrist rolls:
(40 sec rest between sets)
(fixed straight bar)
2x25x20
(fixed curl bar)
3x25x20

Cable crunch:
(stop @ top and bottom of movement to break momentum)
1x40x12
5x60x12

stretching

Eliptical trainer:
forward 5min
reverse 5min
forward 2min
reverse 2min

That's it for today. Did eliptical trainer b/c I went w/my Wife to see her Mother at the therapy center.
Great bi's and forearm w/o today.
Forearms are jacked so much I could hardly hold the rope for cable crunches. LOL.
Abs work was good today.

Later,
Widow

**WidowMaker** · 12-17-2006, 06:34 AM

SAT. 12.16.06

Did my walking today with my Wife at 4 stores,Christmas shopping and 2 stores, grocery shopping. Actually we had a really good time out togather today; considering the obnoxious s.o.b.'s that were out. This should cover my walk around the neighborhood. LOL.

Later,
Widow

**WidowMaker** · 12-17-2006, 09:58 AM

SUN. 12.17.06
No walking the neighborhood will be done today. Rest today. LOL.

Later,
WM

**WidowMaker** · 12-18-2006, 06:34 PM

MON. 12.18.06

Rotator cuff/Lion-Ox's

Bench:
2x45x12
2x135x12
1x225x3
6x275x3

Floor press:
2x315x3
1x365x2 (stopped here -- butt came up)

Flat d.bell bench:
1x120x3
1x130x3
1x100x10

Inc. d.bell ext.:
(off chest)
(make sure d.bells touch @ all times)
1x40x8
1x50x8
1x60x5 (failure)(no rest-grabbed 30's)
1x30x12 (failure)

Seated jack-knife crunch:
(cross-bench)
4xmyselfx12

stretching

First and foremost --I want to thank MAB for the lift-offs on the bench press,thank you, thank you, thank you. For those that don't know here she is the best looking b/ber & fitness comp. around here and she's a progressing p/ler too boot.

W/o was solo today except for the lift-off from MAB and a few Bros that I have talked to on different occasions in the gym (thanks to those guys too). Missed taking my no-xplode today. Felt drained half way through my floor presses and rest of w/o.LOL. But worked through it to get what I got of it. Wasn't going to quit 'til I got what I came for. Next w/o I will not forget it.

Later,
WM

***Narkissos*** · 12-18-2006, 08:27 PM

Could you describe the rotator cuff/Lion Ox's exercise(s)?

And why this many pressing exercises in this workout?

Are you goin tru a different training phase?

**WidowMaker** · 12-19-2006, 04:36 AM

Originally Posted by Narkissos

Could you describe the rotator cuff/Lion Ox's exercise(s)?

And why this many pressing exercises in this workout?

Are you goin tru a different training phase?

I'll send you a pm Bro.

Yeah, I'm training up for a meet on Sat., Jan., 27th, '07.

***Narkissos*** · 12-19-2006, 02:00 PM

Ok.. cool. Good luck man

And thanks for the PM.

**WidowMaker** · 12-19-2006, 08:45 PM

Originally Posted by Narkissos

Ok.. cool. Good luck man

And thanks for the PM.

Anytime Bro.

**WidowMaker** · 12-19-2006, 08:45 PM

TUES. 12.19.06

One-arm d.bell rows:
(stop @ bottom to break momentum)
(progressive)
1x20x12
1x40x8
1x60x8
1x100x8
1x120x8
1x60x(16 each)

D.bell shrugs:
(4 sec pause @ top)
1x60x8
1x80x8
1x100x8
1x110x8

D.bell-bent laterals:
(4 sec pause @ top)
(35deg. inc.)
3x10x8

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

Rotator cuff/Lion-Ox's

stretching

W/O solo today.
Good Lord, thank you.
I had the strength to do this w/energy to spare.
Awsome w/o today.

Later,
WM

**WidowMaker** · 12-21-2006, 04:32 AM

WED. 12.20.06
My Wife and I walked around a couple grocery stores and the Sam's club warehouse tonight.

Later,
WM

**WidowMaker** · 12-21-2006, 04:44 PM

THURS. 12.21.06

Supplemental format today.

Low-cable adductor:

(don't sway hip!!)
(keep stablizer leg knee slightly bent)
(working toe pointed up and lead w/inside of foot)

2 sets - l & r legx30x1 min

(walk to otherside of cable-crossover w/weight cable attached)
(repeat)

1 set - l & r legsx30x1min

(make sure to get a full return stretch)

Seated shin toe raises:

(this way keeps the hid out of it)
(place d.bell on the back of toes into foot and hold it)
(keep heel on floor at all times)

3 set l & r footx15x10

(push foot out about 6 in.)

3 set l & r footx15x10

(now, toe tap left and right for 10 reps each [don't lift heel])

(then push foot out of the way and repeat w/oppsite foot until you've performed 3 sets each)

Treadmill:
1xmyselfx1mi/km (pace 4.0)

stretching

Cindy's world again tonight.
Total w/o time including treadmill -- 28 min.
Great adductor and shin w/o.
I needed these.
I will add these in more often.

Later,
Widow

**WidowMaker** · 12-22-2006, 04:22 PM

FRI. 12.22.06
Constrictor curls:
wave 1:
(progressive up -- no rest)
1x20,30,40,50,60,x5

(rest 60 sec)

wave 2:
(recessive down -- no rest)
1x60,50,40,30,20x5

Forearm rockers:
(pause each way to break momentum)
(no shoulder or hip recruitment)
10x30x10

standing calves:
(no machine did in smith machine on calf block)
(stop at top and bottom w/deep stretch and hard crunch)
(on 3 set point heels in each direction per set your opt.)
1xbarx10
3x135x10

stretching

Solo w/o today.
That's it for today -- short and sweet.
Good w/o overall today w/some good pump and burn in these muscles targeted.

Later,
WM

**WidowMaker** · 12-24-2006, 10:46 AM

SAT. 12.23.06

Went walking round and round in the stores with my Wife again to finish up the holiday shopping. Sheeww!! Today feels like the old road marches I'd do in the 82nd Airborne, once I hit the ground. At least she would feed me. LOL.

Later,
Widow

**WidowMaker** · 12-26-2006, 04:42 PM

TUES. 12.26.06

Bench:
2x45x12
2x135x12
1x225x5

Flat d.bell bench:
1x130x5
1x100x12

Seated d.bell dips:
1x100x14

Seated tri. ext.:
(behind head)
1x80x12

stretching @ home

It was short and sweet today b/c of my not paying attention to the early closing time of the gym. It closed today @ 4pm. Got there @ 20 min. 'til and this is what I got. I was off work today and goofed around the house getting things done and let time get away from me. my bad, LOL.

Later,
WM

**WidowMaker** · 12-27-2006, 08:40 PM

WED. 12.27.06

One-arm d.bell bent rows:
(stop @ bottom to break momentum)
1x60x8
1x80x8
1x100x8
1x120x8

D.bell shrug:
(4 sec pause @ top)
1x80x8
1x90x8
1x100x8

Lat shrug:
(4 sec pause @ top)
(35 deg. inc.)
3x55x8
(65 deg. inc.)
3x55x8

Upright row:
(4 sec pause @ top)
(up to chest nipples and hold)
1x55x8
1x60x8
1x65x8
(my grip of choice is shoulder width)
(for me -- I seem to get a better trap to delt tie-in contraction)

Rotator cuff/Lion-Ox's

stretching

Solo today.
Great w/o this evening -- some serious trap and lat pounding going on. Yessss!!! Traps are all swole up.
Thanks MAB for the watch on the d.bell rows.LOL.

Later,
Widow

**WidowMaker** · 12-28-2006, 04:17 PM

THURS. 12.28.06

Squats:
(30 sec rest)
1x45x10
1x135x8
1x225x5

Front Squats:
4x135x5

s/s with

Romanian deadlifts:
4x225x5
(rest 30 sec then repeat each set)

Dragon walks:
1 lap
(distance from lockerroom to front desk)

stretching

Solo today -- big Ron coming to the gym late tonight.
Cindy had to go out of town.
Did a shorter version one of the previous leg day w/o's.
It still kicked my butt.

Later,
WM

**WidowMaker** · 12-29-2006, 12:58 PM

FRI. 12.29.06

Constictor curls:
(hammer style)
(wave1 - no rest)
(progressive up)
(stop @ bottom to break momentum)

1x20,30,40,50,60x5

(rest 1 min)
(wave 2 - no rest)

1x60,50,40,30,20x5

Forearm rockers:
(pause to break momentum)
(L to R)
5x30x20
(F to B)
3x30x20

Standing calves:
(used smith machine and 6" block)
(stop @ bottom and top to break momentum)
(heels out/toes in)
3x225x8
(heels in/toes out)
2x225x5

stretching

Last w/o of this this year.
Mommy help me!
Bi's, 4's and calves are hurtin'.
Screamin' @ me -- what the f___ did I do.
This is good -- really good. Oooohh! Yeah!!

Later and Happy New Year Everyone,
Widow

**WidowMaker** · 01-03-2007, 02:37 PM

WED. 1.3.07

Bench:
(2 sec pause on work sets)
2x45x12
1x135x12
1x225x5
1x265x3
3x305x3

Flat d.bell bench:
(1 sec pause @ bottom)
1x130x6
1x100x15

Seated d.bell dips:
1x100x8
1x120x8
1x140x8

Rotator cuff/Lion-Ox's

stretching

Solo w/o today.Gettin over strep throat.
Seen one of my Bros' OldMac in the gym -- he hung around to spot on bench.
He's a good Bro, we alternate spottting each other like that.
MAB was @ the gym today also.
She kept the d.dell from rolling to my knes while I did the dips.
She's a really great person too. and strong -- you should've seen her pick that 140lb d.bell up off my waist. LOL.
W/o was actually really better than I thought it was going to be.
I believe it's b/c good people like MAB nad OldMac were here today.

Later,
WM

**WidowMaker** · 01-04-2007, 09:58 AM

THURS. 1.4.07
One-arm d.bell bent row:
(stop to break momentum)
1x60x8
1x80x8
1x100x8
1x120x8

One-arm d.bell bent row shrug:
(4 sec pause @ top)

D.bell shrug:
(4 sec pause)
4x100x8

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

Rotator cuff/Lion-Ox's

stretching

Solo this morning -- on 3rd shift rotation again.LOL.
Another great trap and lat w/o and under 50 min. too.
In case you're wondering . . . the only 2 differences between the lat shrug and the one-arm d.bell bent row shrug is (1) the lat shrug is chest supported and (2) obviously uses less weight.

Later,
Widow

**WidowMaker** · 01-05-2007, 07:47 AM

FRI. 1.5.07

Feeling very drained of evergy and very dry too. I believe it's coming from changing up to 3rd shift @ work -- my body is gonna have to take time to get used to it.LOL. S o to prevent injuring myself today trying to force something out of me, I'll just go home (per say) take a shower and hit the bed turn of the cell phone (so none of you Bros will call and wake me for spite) and sleep until whenever I wake b/c I'm off this weekend.

Later everyone,
WM

**WidowMaker** · 01-07-2007, 07:38 AM

SUN. 1.7.07

Feeling a lot better today as opposed to Fri.. Decided to walk the neighborhood this morning. Not as warm or pretty as yesterday. Still got my 1.1 mi/km in before it rians today.LOL

Later,
WM

**WidowMaker** · 01-08-2007, 08:46 AM

MON. 1.8.07

Rotator cuff/Lion-Ox's

Bench:
2x45x12
1x135x12
1x225x5
1x265x3
3x315x3

Seated d.bell dips:
3x140x8

Seated Jack-knife crunch:
3xmyselfx12

Treadmill:
1xmyselfx1mile/km

stretching

Solo this morning.
Bench was smooth, stready and strong.
Tri work was outstanding this morning.
Got some abs in too.
Was raining so I walked the treadmill -- man, how do people keep from going crazy walking on this machine?
I see the benifit from it but the t.v. above does help or maybe an mp3/ipod.

Later,
Widow

**WidowMaker** · 01-10-2007, 10:39 AM

WED. 1.10.07

One-arm d.bell bent row:
(stop @ bottom to break momentum)
1x60x8
1x80x8
5x120x8
1x80x16

One-arm d.bell bent row shrug:
4x120x8

Standing d.bell shrug:
4x110x8

Rotator cuff/Lion-Ox's

Treadmill:
1mi/km (see below)

stretching

Training solo this morning. W/o was very good today -- felt good and strong today. Got kinda nashious on my 3rd work-set of d.bell rows, though. Kinda like the old dayz of high school. LOL. Walked treadmill this morning after w/o b/c it really cold out this morning when I got off work. It wouldn't have been so bad, but there was a strong breeze happenin' and I decided to walk in the heat. LOL.
Well it's official, work sent a memo around early this morning (I work third now) said we would be working six days a week for a while and maybe sometimes Sun., too. There goes my meet I had planned on @ the end of Jan..
No worries though, I gotta new game plan. In a couple of weeks I'll just max effort or max reps in the gym and git-r-done on vid and pics.LOL.

Later,
Widow

**WidowMaker** · 01-11-2007, 07:11 AM

THURS. 1.11.07

Rest day today. Now, as you can tell from my training journal; I'm cut against the grain on a lot of things. What works for some doesn't necessarily work for all. I have learned to use what best works for me. Now given that, I still incorporate new thoughts, ideas and stratagies into my regimen of training.
As I near the ending three weeks of a training cycle going into a meet or a max effort/reps gym lift, I will start dropping off all accesssory work to put more focus into my core lifts.
Friday I will still work my legs eventhough I'm dropping off all upper body accesssory work to allow for my focus on the bench press.

Later,
Widow

**UpstateTank** · 01-11-2007, 10:46 AM

looking good widow!

cant wait to see what your max effort #'s are gonna look like

**WidowMaker** · 01-12-2007, 10:34 AM

Originally Posted by UpstateTank

looking good widow!

cant wait to see what your max effort #'s are gonna look like

Me to Brother!!!!

**WidowMaker** · 01-12-2007, 10:35 AM

FRI. 1.12.07

Squats:
(in rack)
1x45x20
1x135x8
1x225x5

15" box squats:
(tested w/no wraps)
1x275x3
1x315x8
(knee felt o.k. but, stopped here anyway)

Glute/ham raises:
1xmyselfx10

Lying leg curls:
1x130x8

stretching

Solo again today.
Just testing the waters, so to speak w/my knee today.
Nothing special.
Time to set up my 4x4x4 week leg cycle for the next training cycle.
Cindy's not "here" in the gym on Fridays.
Squat felt really good today.
I felt really strong and comfortable w/the weight.

Later,
Widow

**WidowMaker** · 01-12-2007, 10:38 AM

Got some very good news today. I talked to the meet director/owner of IronBoy Powerlifting
and it seems he is a little short handed on his help for this Jan. 27th meet. He and I are good
friends and he used to own the House of Payne Gym where I went into powerlifting full-time
about 5 years ago.
Well anyway, he asks me if I would help him in the meet (like I used to do) he would waive
my entry fee. So I said yeah. This puts me automatically in the first round of competition. There will be 3 rounds as usual in his meets. So, hell yeah! IT'S GAME ON, BABY!!!

I get to lift, help out a good friend and get to eat all I want for free. LOL.
It's time to rock and damn roll. I'm all jacked the f*** up now!!!
The Widow is back -- the fog has lifted. You knew I'd be back, so hit the road Jack --
cuz daddy's home.

The hope without the fear.

**UpstateTank** · 01-12-2007, 12:42 PM

fvck yeah!! get pumped brother!!!

destroy everything at the comp

**WidowMaker** · 01-13-2007, 03:24 PM

SAT. 1.13.07

Walked 1.1mi/km through my neighborhood today.
Beautiful day today couldn't resist this walk -- fresh air is good for the body and soul. 14 dayz out 'til the meet.

Later,
WM

**WidowMaker** · 01-16-2007, 07:58 AM

TUES. 1.16.07

Went to gym this morning on the way home from work and walked the treadmill 1.1 mi/km instead of doing it when I got home. I don't have a clue as to why, but, @ least it's done.
What day is it? Where am I? OOOHH! Look there's my bed. LOL.

Later,
Widow

**WidowMaker** · 01-18-2007, 08:28 AM

WED. 1.17.07

Rotator cuff/Lion-Ox's

Bench:
1x45x20
1x135x8
1x225x3
1x275x3
1x325x1 (80% - opener)

stretching

Had everyone here I needed at the gym. I smoked this like it was air, LOL.
Had Mike Baker in the gym, he's one of the judges for the AAU to give me press commands,LOL. And Mike Lewis lifted off for me.
Ironboy Powerlifting -- watch out!!!!!!

Later,
Widow

**WidowMaker** · 01-19-2007, 09:15 AM

FRI. 1.19.07

Squats:
(in rack, no belt and no box)
1x45x20
1x135x8
1x225x5
(knee wraps and wrist wraps, still no belt)
(competition depth)
1x275x3
1x315x8

Squat bottoms:
1x135x8

Glute/ham raises:
1xmyselfx5

Lying leg curl:
2x140x8

stretching

Solo today.
Man! That was rough -- but good on those squats.
Will stop here.
I'm playin' around for my next traing cycle, LOL.
Playin' w/those bottoms.
Glute/hams were done from the jump after doin' those squats.
Lying leg curls were smooth and strong.
Knee help up very well -- I'll see how it does though the week.
Very good w/o today, for myself, testing the waters again, LOL.

Later,
Widow

**WidowMaker** · 01-23-2007, 07:12 AM

5 More Dayz 'til We Rock!!!!!!!!!

**UpstateTank** · 01-23-2007, 11:19 PM

Originally Posted by WidowMaker

5 More Dayz 'til We Rock!!!!!!!!!

GET PUMPED WIDOWWWWWWWWW!!!!

**UpstateTank** · 01-27-2007, 12:27 PM

Good Luck Today Widow!

**WidowMaker** · 01-29-2007, 08:29 AM

Originally Posted by UpstateTank

Good Luck Today Widow!

Thanks Tank!

**WidowMaker** · 01-29-2007, 08:29 AM

MON. 1.29.07

Sup Everyone.
Sorry for the delay on the news of my meet this past weekend of the 27th. It didn't go as I'd planned on it to. Still won my weight class. I will go into more detail of what happened when I get the vids/pics up as promised to those that wanted to see them. The format is giving me a problem for some reason , but, they will be up soon. For those that really don't care -- I'm glad you dropped in too. Just a few simple errors on my part and the judges part cost me this time around, but, there's another meet coming up in April and a few more on through the year I will be hitting also. Thanks for your patience my friends and brothers and sisters of the iron game.

Later,
WidowMaker

**WidowMaker** · 01-30-2007, 03:49 PM

TUES. 1.30.07

Went to gym this morning after work and tried a new ab exercise. New for me that is.

Ab roller wheel:
(full forward stretch)
1xmyselfx10

Ellipical trainer:
Approx. 10 min

This week will be mostly consisting of some cardio and ab work. Next week I will hit the iron with a vengence. One of my old training partners came into the gym this morning. It was good to talk to him after my w/o was over.

Later,
WM

**WidowMaker** · 02-01-2007, 09:02 AM

As I had stated in the earlier post the meet didn't go as I had planned on, but, it's all good and I'll def be back for more in the IBP full meet in April.

This is the vid of my opener. I always talk my first attempt at an easy pace for I have seen too many lifters both experienced and novices bomb out on their opening attempts.

http://s93.photobucket.com/albums/l5...t=100_0193.flv

This is my second attempt. The judges giged my for having my thumb loops of my wrist wraps around my thumbs. Smoked this one too. This decision was reversed after a discussion with Keith and Mike.

http://s93.photobucket.com/albums/l5...t=100_0195.flv

This was my third and final attempt. I blew this one out of the water and blew it for myself and any hope at a fourth attempt at 405 (for myself). That would have been an IBP record for that lift in my weight class. I touched my chest and pressed it before the press command was given. The vid cut off too soon due to dead batteries.

http://s93.photobucket.com/albums/l5...t=100_0196.flv

So I'll give you this link to view a pic of my driving out 375. Second on down on the left.

http://www.ironboypowerlifting.com/07IBPRPPpics4.html

Put in some new batts and caught this. A pic of me recieving my award at the IBP:

That's it until my next meet. Thanks for dropping in. Hope you enjoyed it.

Laterz,
WidowMaker