Wicked - who's the new kitty?
12-14-06 01:05 PM - Post#241930    

in your new avatar?

Re: Wicked - who's the new kitty?
12-14-06 02:10 PM - Post#241931    

Sergio's not new...we adopted him about this time last year. Here's the story:

http://www.davedraper.com/forum/showflat...true#Post140672

We are both amazed at how cool this old warrior is and how much we dig him.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Re: Wicked - who's the new kitty?
12-14-06 03:06 PM - Post#241932    

What a cute kitty!! I love it!

Re: Wicked - who's the new kitty?
12-14-06 10:38 PM - Post#241933    

Workout B

SLDL with dumbbells
25,25,30,30
Rope Tucks
35,40,42.5,42.5
4 supersets of 11

Leg Press
100,140,180
Standing Calf Raise
Weight of machine +20 (Calf raises still suck)
3 supersets of 15

Bent Bar Curl
45x11,10,10,10
Pushdowns
35,35,40,42.5
4 supersets of 10-12

Got one of those arm pumps tonight that just make you feel huge. Great fun...until it disappeared.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Re: Wicked - who's the new kitty?
12-15-06 09:37 AM - Post#241934    

Willie, cool workouts man. One thing I use to help my triceps increase their sexiness (as if they needed the help) is to take that EZ curl bar and do standing tricep extensions overhead. I press the weight out overhead to lockout, then keep my elbows as high as possible and lower the weight back down behind my head by hinging at the elbows and keeping my shoulders still. Then I'll thrust it upwards as fast as possible. When I was doing this regularly after my normal pressing workout, I would do 3 sets of 15 or to failure, whichever occurred first. Great way to end the workout!

Re: Wicked - who's the new kitty?
12-19-06 10:36 PM - Post#241935    

Life got in the way and I had to postpone a couple of workouts. Back in the saddle again. Especially since I've been indulging myself in the decadent goodies that seem to be making increasingly frequent appearances at work. (Guilty YUM!)

Workout A

Superset
Crunches
Leg Raises
3x16

superset
Dumbbell Flat Bench 25s x 10,12,14,16 (Why that way? Felt like it.)
Close Grip Pulldowns 4x8 75,95,105,115

Laterals 15,12,10,10
4x8

superset
Dumbbell Row 35x4x8
Bench Dips 10,9,8,8

A few sets of reverse wrist curls and a set of Zottman curls...just to fart up the ole' forearms. (Yeah, that was kinda vulgar...but a trainer I knew in Michigan used that phrase a lot.)

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

It was late and I was tired.
12-20-06 11:01 PM - Post#241936    

Workout B

SLDL with dumbbells
25,25,30,30
Rope Tucks
35,40,42.5,45
4 supersets of 12

Leg Press
100,145,185
Standing Calf Raise
Weight of machine +20 (Calf raises still suck)
3 supersets of 15
(The leg presses are getting heavy for me...wuss poundage that it is, it is still very heavy for me. I may have to start microloading.)

Bent Bar Curl
45
Pushdowns
40
4 supersets of 10-12
(I had to use looser form on the curls today. The strained trapezius makes it painful to hold an absolutely motionless upper body...so I used just a touch of hip thrust and trunk movement. Still quite strict by most standards and not much pain.)

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Re: It was late and I was tired.
12-22-06 09:17 AM - Post#241937    

Have a very Merry Christmas for you and the Mrs, Wicked.

For he today that sheds his blood with mine, shall forever be my brother.

Re: It was late and I was tired.
12-22-06 09:43 AM - Post#241938    

Merry Christmas, Uncle Will!

Re: It was late and I was tired.
12-22-06 08:36 PM - Post#241939    

Wishing you and Michelle a very Merry Christmas, Willie. Thanks for all your coaching and advice this past year. You're a good friend.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Re: It was late and I was tired.
12-22-06 08:41 PM - Post#241940    

MERRY CHRISTMAS to you and Michele....

:-))

~ Stingo ~ “A wise man once said nothing” — a wise man

Re: It was late and I was tired.
12-23-06 07:59 PM - Post#241941    

Willie...Merry Merry X-mas to you and Michele:-)Amazon Hugs all around:-P

Obsessed is a word the lazy use to describe the dedicated!!!

Re: It was late and I was tired.
12-25-06 01:48 PM - Post#241942    

Hope you and Michelle have a Merry Christmas !!
CB & Christine

Re: It was late and I was tired.
12-25-06 03:52 PM - Post#241943    

Hope your having a "Wicked" good Christmas!!

What we've got here is... failure to communicate. Some men you just can't reach.

You have to be out of shape to get in shape.
12-27-06 09:08 PM - Post#241944    

Thanks all. Michele and I had a wonderful Christmas.

I'm on the way to be thoroughly deconditioned. Lots of yummy foods, decadent desserts and not much iron moved. (My dings and dents are catching up with me.) Haven't a workout since the 20th. Today, I spent about five hours tearing down a metal shed for my friend Tom. Up and down the ladder a fair amount, as well as other physical things.

I'll also be making a trip to Canastota, New York to visit the in-laws. Should be fun...and cold.

Will catch workouts as I am able, will probably get serious in February. Got to be in shape for Texas. At least that is the goal...both being in shape and pocketing enough cash to make the trip.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Re: You have to be out of shape to get in shape.
12-27-06 09:18 PM - Post#241945    

Quote:

---

Wicked Willie said:
Got to be in shape for Texas. At least that is the goal...both being in shape and pocketing enough cash to make the trip.

---

WOO HOO!!!

You hauling CJ and Dot along with ya?

01-03-07 07:26 AM - Post#251353    

Just piddled around last night...trying to find the limits that my injury will impose on me for a while. Grabbed a pair of twenty five pound dumbbells and did a quick tri set of hammer curls, presses and bent over rows. 3x6 Just to get blood moving and to feel like I'm doing SOMETHING. Then an even quicker 6x6 on the lat pulldown with whatever was on the machine.

Provided I keep my weight to my heels, I'm OK...but will concentrate on seated and lying movements for a few, just to be safe. I don't think any leg work of significance is possible right now, unless I do it with the left leg only.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-03-07 07:43 AM - Post#251358    

This game we play is a never ending puzzle. you will find where you need to be:))

The force of gravity is constant. Life is short, dance naked and wiggle your butt:)) One of the Stooges. "There's no magic other than to keep plowing through until hopefully it makes sense." Laree Draper

01-08-07 07:16 PM - Post#253664    

Yo, what's going on over here?

01-08-07 07:17 PM - Post#253667    

I think Wicked went on vacation.....

Obsessed is a word the lazy use to describe the dedicated!!!

01-15-07 08:01 AM - Post#255732    

It was a working vacation in Miami. Provided audio/visual services for the Florida Cleft Palate and Craniofacial Association, as I have done for nearly seventeen years.

Didn't train at all...but was fairly active. Meetings were held concurrently at opposite ends of the hotel, so I was on the move almost constantly.

Foot is sore...but feels better. Coloration is almost normal and I can actually move and curl the broken toes just a tad. I can almost walk normally now. (At least as normally as I am capable. )

Now am faced with the necessity of following my own advice and rebuilding without damage. We shall see....

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-15-07 09:05 AM - Post#255745    

Nice to see you back. glad the foot is healing up good.

pete

Best thread ever! :)

01-15-07 11:15 AM - Post#255783    

• Wicked Willie Said:

It's all so much harder in person. :~)

01-15-07 11:50 AM - Post#255797    

Doctor, heal thyself!

What we've got here is... failure to communicate. Some men you just can't reach.

01-15-07 11:52 AM - Post#255800    

• Laree Said:

Yup. "Physician, heal thyself."

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-15-07 08:41 PM - Post#256033    

Hey WW!

You'd better take it easy on your old self...

Oh yea, how ya been?

Your Pal, Wild Gene ---- -If you have integrity, nothing else matters. If you don't have integrity, nothing else matters.. -I'm not fat, I'm too short! -Who needs six pack abs when you already have a keg?

01-16-07 10:07 AM - Post#256174    

For those interested...Wild Gene is a buddy of mine from my cowboy action shooting. He is a Bowflex user and a weight trainer.

I'm about to start lifting again and rehabbing my foot. I've a goal of getting into a lighter, more defined shape for the Texas Bash. I've found that I was able to do no weight Zane style squats, as long as I maintained my weight and pressure on my heels...no pain, unless I lost form and shifted the pressure to my toes.

Will document the experiment here, should any be interested.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-16-07 10:08 AM - Post#256175    

Get some you savage. No excuses, no mercy, no prisoners.

Mark it Zero.

01-16-07 10:46 AM - Post#256190    

Best wishes to ya brother, on rebuilding... Setbacks are a pain in the pa-tudey...

~ Stingo ~ “A wise man once said nothing” — a wise man

01-16-07 11:11 AM - Post#256211    

Sorry Amazon miss Wicked at door:-(

Obsessed is a word the lazy use to describe the dedicated!!!

01-16-07 10:20 PM - Post#256487    

With Brother Dan's exhortation to "Get Some!" ringing in my ears, I sought to test the waters and start trying some workout templates. Here's what happened...and I'll probably pay for it tomorrow:

Zane style squats - no weight
Wide grip lat pulldowns
4 supersets of 12

Zane style squats
Dumbbell Press
4 supersets of 12

Zane style squats
Romanian Deadlifts with dumbbells
3 supersets of 12

My legs were shaking at this point...and my foot was just starting to voice some discomfort. Pretty much like I anticipated. All movements were done with moderate weight, except where noted. Workout was non-stop, top to bottom.

I wonder if I'm helping or hurting the foot...since it aches a tad. My reasoning is to do as much as my comfort level will allow...since the stress should signal the body to uptake calcium and to strengthen the repaired breaks in response to moderate stress. Time will show if my reasoning is sound or I'm a GONZO idiot.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-16-07 11:40 PM - Post#256503    

Why not just let the thing heal???

~ Stingo ~ “A wise man once said nothing” — a wise man

01-17-07 11:06 AM - Post#256583    

Sir Wicked,

Through your teachings, I have learned to embrace the inner Gonzo!

Grip Training

01-18-07 10:44 PM - Post#257209    

Still searching for my next routine.

Leg extension
Hammer curls
4 supersets of 15

Leg curl - 8
Tricep pressdown - 15
4 supersets

A smattering of grip work with the guillotine, dumbbell reverse wrist curls and finger extensions - a la Mike Dayton.

Now, if I can just get the diet under control. Couldn't tonight...Michele made a killer homemade chili. It was hot enough to make me break a sweat...in other words, just right. Had to have seconds and it was a major struggle to avoid a third helping. Guess I'll be smooth for a few more weeks.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-19-07 02:28 PM - Post#257441    

Wicked,

I'm so glad to hear you're healing!! You really are tough. I really admire how you're pushing yourself even with the injury. Hang in there!

-Ardena

Wicked Willie's log...the adventure continues
01-20-07 10:00 PM - Post#257811    

As a living example of the phrase "If you're gonna be dumb, ya gotta be tough," I hit the iron heavier tonight. Somewhat pumped by the fact that I managed to get my S-10 truck running again and also devoid of common sense, here's how it happened:

Warm up with latex tubing rotator work, a handful of toe touches...well, OK...they were ankle touches. So sue me.

Bent Over Barbell Rows
70 lbs. 5x5
Pendley Rows
90 lbs. 3x5

These were hard to do without gripping the floor with my toes, which would cause instant pain. One or two reps woke me up to keeping the weight on my heels.

Overhead Press (from rack)
70 lbs. 3x6
Push Press
90 lbs. 3,2,2, Almost had 3 on the last set, but couldn't lock out.

With my feet in a staggered stance on these, I managed to avoid any foot issues.

Zane Squats (Going progressively deeper during the sets)
3x10 bodyweight

Deadlifts
90x10
110x8
130x5

Still hard to "sit back" on my heels.

As I'm typing, my foot is tingling and a little tender. Will leave the shoe on until much later tonight to control swelling. Despite the feeling, I think I'm mending.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-20-07 10:09 PM - Post#257812    

Glad your on the mend. Are we having fun yet?

What we've got here is... failure to communicate. Some men you just can't reach.

01-23-07 10:01 PM - Post#258830    

I've been using an Air Cast the last couple of days...the immobilization of my foot during the day has cut down on my pain level by about 75 percent. I can walk faster without the hazard of flexing my foot too much. The saga continues....

Zane style squats 13 - no weight
Wide grip lat pulldowns 12
4 supersets

Zane style squats 13
Dumbbell Press 12
4 supersets

Zane style squats 12
Romanian Deadlifts with dumbbells 12
3 supersets

Then I did 3 supersets of Hammer Curls and Zane Squats for 8 reps...simply because I forgot I would do arm work next workout.

A twisty of the wristy of grip work and I called it a night.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-23-07 10:53 PM - Post#258846    

Going nuts on those squats!

What we've got here is... failure to communicate. Some men you just can't reach.

01-24-07 09:20 AM - Post#258917    

For the time being...unweighted squats are my cardio, along with supersets.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-25-07 10:26 PM - Post#259633    

Was a little off my feed tonight, I woke up with a nasty, scratchy sore throat and fever. Did a half day at work and came home.

Inspired by Dave's newsletter and having more GONZO than common sense, I decided to workout...lightly. (Yeah, right!)


Leg extension
Hammer curls
4 supersets of 15

Leg curl - 8
Tricep pressdown - 15
4 supersets

Did a few sledge hammer levers, a few squeezes on the CoC Trainer, one or two trips up and down the wrist roller and an obligatory set of reverse dumbbell curls/Zottman curls. Didn't really push anything...except the last set of pressdowns. GONZO finally got to me.

Hopefully, I did more good than harm. Tomorrow morning will tell.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-26-07 05:14 AM - Post#259687    

Keep at WW. You are looking good, man.

"Don't accumulate possessions, accumulate experiences!" Mark Batterson

01-26-07 12:05 PM - Post#259782    

You and Dave, you're like twins with the bad GONZO.

01-26-07 12:20 PM - Post#259791    

Oddly enough Baby Sister, I feel improved this morning. That workout was the light day anyway and none of the movements make severe demands on the system.

A liberal dose of homemade turkey anc rice soup may have helped matters, as well as 500 mg. of Vitamin C and L-Lysine every two hours.

Didn't go to work today...still rough around the edges and I awoke to find that the ignitor to my furnace had burned out. (Which it seems to do every two years.) Naturally, it failed during the coldest night yet this winter in Gainesville...down to 32 degrees.

Stayed home to rest up and replace said ignitor...which is a twenty-five dollar part and takes 10 minutes to install. (Contrasted with the $100 it takes to replace it commercially...I'm in the wrong business!)

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

01-26-07 12:35 PM - Post#259799    

Just eat some more chili, u'll be OK!

What we've got here is... failure to communicate. Some men you just can't reach.

01-26-07 01:44 PM - Post#259823    

If you remember, Mike Nichols told us a light weight workout boosts the immune system (as opposed to cardio, which lowers it). It's the idiot GONZO part I ridicule in you both.

01-26-07 01:47 PM - Post#259824    

Hope you feel better Wicked....Me thinks you need an amazon hug

Obsessed is a word the lazy use to describe the dedicated!!!

01-26-07 02:26 PM - Post#259839    

Hang in there "older" brother....
Hope you feel better soon! Summer and the warmth is just around the corner....

~ Stingo ~ “A wise man once said nothing” — a wise man

01-26-07 03:12 PM - Post#259873    

Take care of your Wicked self and feel better soon.

01-30-07 09:29 AM - Post#260875    

Ugh...still trying to shake this cold or whatever it is. Missed two scheduled workouts and feel just a touch guilty over it...there, I'm over it. Will see what tonight brings...haven't even put together my new toy.

Mind is ready to lift iron...body disagrees.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6