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  • Today's Agenda

    5/5/2016 8:34:56 AM, by NEPTUNE1939

    Block Pull & Kneeling Landmine Shoulder Press are today's compound routines. Yesterday after warm-ups I attempted 170 Lbs on the Floor Press but could not complete it. So I dropped down to 1x165 my 1Rep Max and finishing with 4x3x145 or 88% of 1RM. It will be another two weeks before I att... Read more

  • Today's Agenda

    5/4/2016 8:27:09 AM, by NEPTUNE1939

    For the start if week 12 of www.BretContreras.com and www.2x4strength.com the routines for today are Floor Press & Back Squat. The squat really gets your heart pumping, Keep Pushing Sparkers. 104 ... Read more

  • Rest Day

    5/3/2016 10:19:00 AM, by NEPTUNE1939

    Yesterday's workout surprised me; after missing a few days of workouts from the effects of a sinus infection, I busted my Deadlift record. 1x8x135, 1x3x185, 1x3x205, 1x2x245, 1x1x275, 1x1x295, 2x1x305. It's great when you can beat your own record. It only took me 3-years to break that 295 Lb. pla... Read more

  • Today's Agenda

    5/2/2016 8:41:49 AM, by NEPTUNE1939

    Deadlift & Close Grip Bench Press. Two great strength routines. Have a good day Sparkers. 386 ... Read more

  • Today's Agenda

    5/1/2016 8:39:33 AM, by NEPTUNE1939

    Back to the heavy workout. This sinus infection put me back as I missed Wed & Fri workout. So today we pick up the lost routines of Bench Press & Front Squat. It's good to get back under the iron. It reminds you to eat healthy. 386 Sparkers. ... Read more

  • Image Change

    4/30/2016 9:21:49 AM, by NEPTUNE1939

    If it were only this easy. 24 ... Read more

  • A Sugar High?

    4/29/2016 10:16:39 AM, by NEPTUNE1939

    ... Read more

  • Missed Workout

    4/28/2016 10:19:45 AM, by NEPTUNE1939

    Have a full blown sinus infection that's blasted my energy level. Postponed Bench Press & Front Squat. 24 We disconnected cable TV years ago. Got tired of PC biased news & crap programming. ... Read more

  • A Sparker in Action?

    4/27/2016 9:41:55 AM, by NEPTUNE1939

    244 224 334 211 ... Read more

  • Aid to Drinking Problem

    4/26/2016 10:48:54 AM, by NEPTUNE1939

    Mighty helpful. 33 198... Read more

  • Caught in the Act

    4/25/2016 8:41:13 AM, by NEPTUNE1939

    Have a great Monday.... Read more

  • Today's Agenda and T-Nation.com

    4/24/2016 8:36:15 AM, by NEPTUNE1939

    Finished week 10 of www.BretContreras.com and www.2x4strength.com I dropped the isolation routines as the weights in my compound exercises are in the 80 to 90% range of my 1-Rep Max range. Don't need to overtrain; since dropping them my energy level has improved. So week 11 starts with ... Read more

  • Eager Trainee

    4/23/2016 8:34:00 AM, by NEPTUNE1939

    Go ahead - run. 334... Read more

  • Renal Stenosis

    4/22/2016 8:51:53 AM, by NEPTUNE1939

    Had a CAT scan Tuesday that picked up a narrowing of the right artery to the right kidney. Awaiting results. Until than today's workout is Bench Press & Deadlift. 386 Sparkers. ... Read more

  • Happy at Work?

    4/21/2016 8:25:35 AM, by NEPTUNE1939

    It's nice being retired. 334... Read more

  • Today's Agenda

    4/20/2016 8:16:12 AM, by NEPTUNE1939

    Floor Press and Squat are today's Compound Routines. 386 Sparkers. ... Read more

  • Fat Cat

    4/19/2016 8:15:05 AM, by NEPTUNE1939

    386 Where's the treadmill. ... Read more

  • After a Long Day

    4/18/2016 8:36:04 AM, by NEPTUNE1939

    It's Baseball now. 244 ... Read more

  • Week 10

    4/17/2016 8:52:32 AM, by NEPTUNE1939

    Now the real work begins on www.BretContreras.com and www.2x4strength.com I'm at my current max weights & now it's time to get serious about lifting. Most lifting will be in the 80 to 90% of 1 Rep Max for several weeks in order for my Central Nervous System & ligaments to adjust. So instead on... Read more

  • Great Day for a Drive

    4/16/2016 9:01:18 AM, by NEPTUNE1939

    334 Have a fun day!... Read more

  • End of week 9

    4/15/2016 9:14:38 AM, by NEPTUNE1939

    Today's compound exercises are My favorite - the deadlift - Clean High Pulls and Close Grip Bench Press. Of the isolation routines I'm only doing upper body; Smith Flyes and Concentration Curls. It's surprising how quick small increments add up: February 7th was when the routine of www.B... Read more

  • Garden Day

    4/14/2016 9:05:44 AM, by NEPTUNE1939

    It's a great day in Minden, NV for gardening. Warm & breezy. I think I'll spray DW's roses with Roundup, 334 Just kidding folks, but they need to be sprayed for disease as well as our 5 fruit trees.. Lots of pesky tumble weeds blew in yesterday. Need to gather them up & repair a few drip l... Read more

  • Today's Agenda

    4/13/2016 8:21:29 AM, by NEPTUNE1939

    Bench Press & Front Squat are on for today. No isolation routines; another doctor's appointment has priority. Keep Sparking Sparkers. 104 ... Read more

  • Ladies can you lend me your ears for a wee bit .

    4/12/2016 12:48:00 PM, by SUGARSMOM2

    as i sit here i am wondering . why is the world full of so much hatred . why can we not all get along ? I must join in the battle and add my voice to those of a famous rock star and he canceled his concert . the reason gay rights and what the law stands upon . it is wrong to discriminate against any... Read more

  • Yesterday's Workout

    4/12/2016 8:30:17 AM, by NEPTUNE1939

    Hi Sparkers, Got my compound routines completed & even tried the Clean High Pull with light weights. It's an assistance exercise for the deadlift. Until I get the form down I'll be using light weights and I'll continue with the Landmine Press for the time being. If your looking for guidance ... Read more

  • Today's Agenda

    4/11/2016 8:41:52 AM, by NEPTUNE1939

    The two compound routines today are not as exhaustive as the other six, First up is the Landmine Shoulder Press. I've about maxed out in this routine & for awhile at least will substitute it with the High Pull in week 10. The Block Pull is easier than the Deadlift and allows for a greater weight c... Read more

  • Today's Agenda

    4/10/2016 8:55:57 AM, by NEPTUNE1939

    www.BretContreras.com and www.2x4strength.com Compounds for today are Back Squats going for 200+ and Floor Press at 80% 1-RM. Isolation routines are Standing Leg Curl, Leg Extensions, Hammer Curls and Pushdowns. 386 Sparkers ... Read more

  • Yesterday's Workout

    4/9/2016 8:20:49 AM, by NEPTUNE1939

    This ends week 8 of www.2x4strength.com closing with 136 Sets, 747 Reps for 62,673 Lbs (31.34 tons). 244 Today is rest day. ... Read more

  • Today's Agenda

    4/8/2016 8:43:23 AM, by NEPTUNE1939

    This is the end of week 8 of www.BretContreras.com 2x4 strength routine. Compound exercises are Close Grip Bench Press & Deadlift for 80% of 1-Rep Max. Isolation routines are Machine Flyes, Concentration Curls, V-Bar Cable Rows and Stiff Legged Dumbbell Lift. 244 386 ... Read more

  • Yesterday's Workout

    4/7/2016 8:42:11 AM, by NEPTUNE1939

    The download week 7 really paid off by only lifting 80% of 1-Rep Max. For week 8; on Sunday my Floor press went from 155 to 165. On Monday my Block pull went from 275 to 315. And yesterday my front Squat went from 185 to 205. Total workout netted 39 Sets, 173 Reps tor 10,795 Lbs (5.49 ton)... Read more

  • Today's Agenda

    4/6/2016 9:05:36 AM, by NEPTUNE1939

    Compound routines are Front Squat & Bench Press, Isolation routines are Lying Leg Curl, Leg Press, Face Pull and Tri Bar Pushdown. ... Read more