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  1. #376
    FREAK freebirdmac's Avatar
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    It's a lake. A borrow pit filled by rain and an underground spring. The removed soil was used in building either the Coliseum or the mall. Can't remember which. Good fishing but the fish taste like the bottom of the lake. Silty. We've got catfish, largemouth, stripers, crappie, and pan fish. Oh, and eels, turtles, ducks, egrets, geese, and muskrats. A waterskiing association governs use of the lake and takes priority.

  2. #377
    ARNOLD LIKE gman's Avatar
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    Is that where they used to have the waterski ramp in the old days.

  3. #378
    FREAK freebirdmac's Avatar
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    Quote Originally Posted by gman View Post
    Is that where they used to have the waterski ramp in the old days.
    Yep. Right beside I-64 just west of Mercury Blvd. The walls block the interstate now. I've been here 21 years.

  4. #379
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    Quote Originally Posted by freebirdmac View Post
    Yep. Right beside I-64 just west of Mercury Blvd. The walls block the interstate now. I've been here 21 years.
    How big is the lake? It looks nice. I love the water.

  5. #380
    FREAK freebirdmac's Avatar
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    Quote Originally Posted by Bob45 View Post
    How big is the lake? It looks nice. I love the water.
    I dunno, 14 acres or so?

  6. #381
    FREAK freebirdmac's Avatar
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    So I was wrong. My new routine will start next week. As some of you have probably guessed, John (Bodyhard) will be writing my routines. It's going to be less volume, all about compound lifts, lower reps, and longer rests.

    This week is more of the same.

    Chest/quads:

    Chest:

    BB flat bench
    65x10
    85x10
    95x8
    105x6
    (got a spot for the last one. Still having tendon issues near left shoulder blade)

    DB incline
    30x10
    (yeouch! getting the db's up really cranked my left shoulder. It's pissing me off)

    DB flat
    30x10
    35x10x2
    (yeesh, I should be trying 50's but it's tough enough getting the 35's in position. I suck)

    DB flye
    25x10
    30x10x2
    (hadn't done these in awhile. better on my aching tendon than cable flyes)

    Quads:

    45 degree leg press
    230x10
    320x10
    410x10
    450x8
    500x6
    (got a spot on the last set in case I couldn't stretch enough to lock the sled back out. Felt good. With a spot to lock out I'd go up next time)

    leg extensions
    125x8x2
    135x6x2
    (felt heavy as shit tonight)

    Calves:
    Superset seated pedal with seated plate
    140x20/70x12
    160x20/90x10
    180x20/100x10

    Gym was more crowded than normal. Roads were really bad this am due to the weekend snow so a lot of people were off work. Main roads were great by this afternoon. Back roads and residential streets are still a mess. We get so little snowfall that it doesn't make sense for cities to budget money for snowplows or sand/salt. Only the main roads are plowed/treated.

    I'm going to have to pull a bench into rack or cage for benches in the coming weeks so I can go heavy safely.

    I really need this tendon crap to go away!

  7. #382
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    Quote Originally Posted by freebirdmac View Post
    The new routine sounds like something I would like. Did you watch my workout video? I never had to lift the db's into position at all besides off the floor to my thighs. It's a matter of hanging on to them. Too bad you can't make a video how you are doing it.

  8. #383
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    Benching off a safety rack is a great chest exercise. It's a little too high up to engage the tris, so you end up using all chest.

    You rack it in between each rep. sort of a deadlift for the chest!

    Good luck with the new routines, it sounds like a good way to go for you, Pam.

  9. #384
    FREAK freebirdmac's Avatar
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    Quote Originally Posted by Bob45 View Post
    The new routine sounds like something I would like. Did you watch my workout video? I never had to lift the db's into position at all besides off the floor to my thighs. It's a matter of hanging on to them. Too bad you can't make a video how you are doing it.
    Getting them in a low position isn't the problem. It's getting them from that low position to what is normally my ending position. Which is higher. It's an unworked zone.

    When I say getting in position what I really mean is my starting position for the exercise. Arms outstretched.

  10. #385
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    Quote Originally Posted by freebirdmac View Post
    Getting them in a low position isn't the problem. It's getting them from that low position to what is normally my ending position. Which is higher. It's an unworked zone.

    When I say getting in position what I really mean is my starting position for the exercise. Arms outstretched.
    Got it.

  11. #386
    FREAK freebirdmac's Avatar
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    Quote Originally Posted by gman View Post
    Benching off a safety rack is a great chest exercise. It's a little too high up to engage the tris, so you end up using all chest.

    You rack it in between each rep. sort of a deadlift for the chest!

    Good luck with the new routines, it sounds like a good way to go for you, Pam.
    Hmmm. Didn't know that. I wondered how the bars would line up for my rom.

  12. #387
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    Quote Originally Posted by freebirdmac View Post
    Hmmm. Didn't know that. I wondered how the bars would line up for my rom.
    In my gym, the bar height that allows me to slide under on the bench is such that I start with my arms bent at elbows just at about 90 degrees

    here is an article on it

    http://www.bodybuilding.com/fun/mahler36.htm

    he addresses weak points about halfway down the page

  13. #388
    FREAK freebirdmac's Avatar
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    Quote Originally Posted by gman View Post
    In my gym, the bar height that allows me to slide under on the bench is such that I start with my arms bent at elbows just at about 90 degrees

    here is an article on it

    http://www.bodybuilding.com/fun/mahler36.htm

    he addresses weak points about halfway down the page
    Cool! Thanks Mike!

    What's in the pict is what I call a cage. As opposed to the racks which only have the lower side rails plus the front tall frame for pins. Either will work. We have 1 cage and 3 racks.

  14. #389
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    Great work girl!

    New program will be exciting!

  15. #390
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    Hey just have to pop in and say that Pam is fucking hilarious on the phone, she kept making me laugh!

    Also I love simply love the determination in this young ladies voice, real fucking deal here!!

    Big Ups Pam!
    RATHER LAUGH WITH THE SINNERS THAN CRY WITH THE SAINTS...

    Who are you to tell me how to conduct myself? Do yourself a favor, practice safe sex and go fuck yourself!

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