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  • Friday's Workout

    8/27/2016 8:15:50 AM, by NEPTUNE1939

    This concludes week 5 of Jim Wendell’s 5/3/1 Strength Training that was incorporated into Bert Contraras’ 2x4 Strength program. Week 6 is a DELOAD to give the body time to rest. The scheduled deadlift was omitted due to my sprained right knee. The DELOAD also gives the knee a week to recover. ... Read more

  • On The Lighter Side

    8/26/2016 8:21:39 AM, by NEPTUNE1939

    386 Sparkers... Read more

  • Wednesday's Workout

    8/25/2016 8:47:19 AM, by NEPTUNE1939

    Well Spark friends, Tuesday while repairing a broken underground water line I twisted my right knee a tad in a trench. So to not aggravate the knee too much, I drastically reduced the sets, reps & weight for the leg exercises. Start Time 0918 – 0951; Bench Press; 10x35, 5x65, 5x80, 5x95, 3x118-... Read more

  • On The Lighter Side

    8/24/2016 8:21:26 AM, by NEPTUNE1939

    Oops! 386 Sparkers... Read more

  • Monday's Workout

    8/23/2016 8:09:44 AM, by NEPTUNE1939

    High Pull; 10x35, 5x45, 5x55, 3x65, 5x85-78.1%, 5x95-87.2%, 6x105-95% for 7 Sets, 35 Reps @ 2,215 Lbs. 1 Arm Cable Kroc; 8x85, 8x75, 15x65 for 3 Sets, 31 Reps @ 4510 Lbs. Wrist Curls: 16x72.5, 16x62.5, 12x2.5 for 3 Sets, 44 Reps, @2790 Lbs. Reverse Wrist Curls; 16x72.5, 16x62.5, 12x2.5 fo... Read more

  • Sunday's Workout

    8/22/2016 8:17:40 AM, by NEPTUNE1939

    Back Squat; 5x66, 5x81, 5x98, 5x121, 3x156-76.7%, 2x176-86.5, 2x196 for 7 Sets, 25 Reps @ 2,800 Lbs. Leg Extensions; 15x45, 15x55, 15x65 for 3 Sets, 45 Reps @ 2475. Lying Leg Curls; 15x30, 15x27.5, 15x25 for 3 Sets, 45 Reps @ 1,238. Floor Press; 10x35, 5x65, 5x77, 3x95, 3x157-75.29%, 5x13... Read more

  • On The Lighter Side

    8/21/2016 8:43:34 AM, by NEPTUNE1939

    ... Read more

  • On The Lighter Side

    8/20/2016 8:36:39 AM, by NEPTUNE1939

    334 386 Sparkers... Read more

  • On The Lighter Side

    8/19/2016 8:13:33 AM, by NEPTUNE1939

    386 Sparkers... Read more

  • Wednesday's Workout

    8/18/2016 8:41:35 AM, by NEPTUNE1939

    Smith Bar Front Squats; 10x55, 5x85, 5x101, 3x125, 3x145, 5x165, 3x185. Hypertrophy; 3x185, 5x165, 5x145, 2x5x125 for 12 Sets, 52 Reps @ 6,750 Lbs (1hr-7Min) Leg Extension; 15x45, 12x 40, 15x35 for 3 Sets, 42 Reps @1,625 Lbs Lying Leg Curl; 12x35, 12x30, 12x25 for 3 Sets 36 Reps @ 1,430 Lbs ... Read more

  • On The Lighter Side

    8/17/2016 8:41:33 AM, by NEPTUNE1939

    334... Read more

  • Diabetes in Remission

    8/16/2016 8:55:01 AM, by NEPTUNE1939

    Yesterday the Doc advised me that since in the last 4-years my A1C values have been normal he has declared that my diabetes is in remission. Muscle burns calories even while at rest. So I attribute success to the 27-pounds of muscle gained since the start of strength training. 386 Sparkers.... Read more

  • Sunday's Workout

    8/15/2016 10:48:18 AM, by NEPTUNE1939

    Floor Press; 10x35, 5x65, 5x77, 3x92, 3x107-69.9%, 5x122-79.7%, 3x138-90.2%. Hypertrophy; 5x138, 5x138, 6x122, 5x122 10x107, 8x107, 12x92, 8x92 for 15 Sets, 121 Reps @ 11,386 Lbs. SSB Squat; 5x66, 5x86, 5x106, 5x126, 5x142-71.8% for 5 Sets, 25 Reps @ 2,585 Lbs. Total Workout: 20 Sets, 14... Read more

  • On The Lighter Side

    8/14/2016 10:32:43 AM, by NEPTUNE1939

    213... Read more

  • On The Lighter Side

    8/13/2016 8:53:35 AM, by NEPTUNE1939

    224... Read more

  • On The Lighter Side

    8/12/2016 8:05:15 AM, by NEPTUNE1939

    224... Read more

  • Wednesday's Workout

    8/11/2016 8:32:05 AM, by NEPTUNE1939

    Smith Machine Bench Press; 10x35, 5x65, 5x80, 5x95, 5x105-66.5%, 5x125-79.1%. 5x135, 85.4%. Hypertrophy; 3x142, 2x142, 1x142, 5x126, 4x126, 6x110, 5x110, 2x8x95, 12x80, 7x80, 2x12x65 for 20 Sets, 119 Reps, @ 10,542 Lbs. Barbell Rows; 12x85, 12x95, 12x105 for 3 Sets, 36 Reps @ 2,364 Lbs. ... Read more

  • On The Lighter Side

    8/10/2016 8:26:04 AM, by NEPTUNE1939

    224 Have a great day Sparkers... Read more

  • Monday's Workout

    8/9/2016 8:34:47 AM, by NEPTUNE1939

    High Pull; 10x35, 5x35, 5x45, 5x55, 3x60, 5x77-70.7%, 5x88-80.8%, 7x98-90% for 7 Sets, 40 Reps @ 2,556 Lbs . 1 Arm Cable Kroc; 2x12x80, 12x70 for 3 Sets, 36 Reps @ 5,520 Lbs. Wrist Curls: 15x70, 15x60, 15x50 for 3 Sets, 45 Reps, @2700 Lbs. Reverse Wrist Curls; 3 Sets, 45 Reps, @2700 Lbs... Read more

  • Sunday's Workout

    8/8/2016 8:37:01 AM, by NEPTUNE1939

    Back Squat; 5x66, 5x86, 5x106, 3x126, 3x146-71.8%, 3x166-81.6%, 1x186-91.4. Hypertrophy: 2x146 for 8 Sets, 27, Reps @ 3,082 Lbs. Didn’t do as well as planned on the squat. Yesterday’s heavy yard work & late night guests kind of drained me for heavier woek. For safety reasons, I fell back to... Read more

  • On The Lighter Side

    8/7/2016 8:43:21 AM, by NEPTUNE1939

    24 Have a good day Sparkers... Read more

  • Crows

    8/6/2016 8:24:55 AM, by NEPTUNE1939

    334 Gotcha... Read more

  • Thursday's Workout

    8/5/2016 8:35:38 AM, by NEPTUNE1939

    Close Grip Bench Press; 10x35, 5x65, 5x75, 3x 105, 3x125-79.9% ; 5 Sets, 2 Reps @ 1,740 Lbs. Tricep Push Down; 10x30, 10x40, 8x50. Concentration Cable Curls 10x30, 8x40, 4x45. Hammer Rope Curls; 10x70, 10x80. 9 Sets, 76 Reps @ 4,710 Lbs Deadlift; 5x135, 5x155, 3x185, 5x205-69.8%, 5x225-... Read more

  • Wednesday's Workout

    8/4/2016 8:31:18 AM, by NEPTUNE1939

    Floor Press; 10x35, 5x65, 5x75, 3x85, 5x103-64.6%, 5x120-75.9%, 5x85.4%. Hypertrophy; 5x120-75.9%, 8x103-65.2%, 12x85-53.8%, 15x75 for 11 Sets, 78 Reps @ 6,664 Lbs (3.33 Tons). Back Squat; 5x66, 5x86, 5x102, 3x126, 5x136-66.5%. Hypertrophy; 5x136-66.5%, 8x126- 61.6%, 5x106 for 4,566 for 8 ... Read more

  • On The Lighter Side

    8/3/2016 8:16:01 AM, by NEPTUNE1939

    Have a great day Sparkers... Read more

  • Monday Workout

    8/2/2016 8:33:06 AM, by NEPTUNE1939

    Block Pull; 5x135, 5x155, 3x185, 5x205-67.8%, 5x225-74.4%, 5x255-84.3%, Hypertrophy; 7x225-74.4%, 10x205-67.8%, 12x185-61.2% for 9 Sets, 59 Reps @ 11,785 Lbs. High Pull; 10x35, 5x35, 5x45, 5x55, 3x60, 5x75-67.8%, 5x85-76.8%, 5x85.8%. Hypertrophy; 8x75-67.8%, 12x60-54.2%, 12x55 for 11 Sets, 75 R... Read more

  • Sunday Worlout

    8/1/2016 8:44:15 AM, by NEPTUNE1939

    Smith Machine Front Squat; 5x55. 5x95, 5x105, 3x125, 5x135-66.3%, 5x155-76.2%, 5x175-86.0%. Hypertrophy; 5x155-76.2%, 5x135- 66.3%. 5x105-51.6%. W/O 10 Sets, 53 Reps for 6,225 Lbs. Smith Machine Bench Press; 10x35, 5x65, 5x80, 5x95, 5x105-66.5%, 5x125-79.1%. 5x135, 85.4%. W/O 10 Sets, 53 R... Read more

  • On The Lighter Side

    7/31/2016 8:16:26 AM, by NEPTUNE1939

    334... Read more

  • Saturday Workout

    7/30/2016 1:43:05 PM, by NEPTUNE1939

    Deadlift 1-RM raised from 305 to 316 making 90% workout weight to be 294 Lbs. Performed 5x135, 5x155, 3x185, 5x205-69.8%, 5x225-76.7%, 5x250-85.2%. Hypertrophy sets; 5x250-85.2%, 5x225-76.7%, 8x205-85.2%. , 8x185, 7x65. Total Sets 10, Reps 56, Volume 11,270 Lbs. Close Grip Bench Pres... Read more

  • On The Lighter Side

    7/29/2016 8:15:29 AM, by NEPTUNE1939

    At peace. 213... Read more