Friday, November 9, 2012


Casey smoked 115 for 3 sets of 10 in the deadlift tonight.  If you use the max calculator that comes out to a 153 or so max.  At age 8 and 84 pounds.  That is BAD ASS.

He finished with pull-downs, shrugs, supermans, neck, and pinch grip.

Next year is going to be very interesting for any one who comes up against him on the football field.  If I can get the beast out of him to go with this strength he is is going to be epic.  He is going to destroy his opponents.

Last night he did 10-10 second sprints at 10% grade taking his heart rate to 180 and resting only until it dropped to under 130 then going again.

He is a machine.  He will be ready.

Tuesday, November 6, 2012

Voting and stuff

Yesterday Casey did back squats with 60 pounds for 3 sets of 10, glute-hams 3 sets of 10, 1-legged calf raises 3 sets fo10 each leg, neck with 20 pounds 3 sets of 10 both ways, decline weighted sit-ups for 3x10, and held the 20 pound dbs with the Fatgripz on them for 28:28.  His squat form was a little off so we will stick to that weight next week to keep his head right.

Today he ran a mile at 4.2 mph and 1.5% grade.

I am having trouble getting his mind right.  When he misses a lift, he gets discouraged and he cant shake the funk.  That boy has been through more in his 8 years of life then a lot of people have in 30, so it is understandable.  His biological father, whom he was very close with, died when he was 4, and he had to deal with that the best way a 4 year old can.  I can't even imagine.  So, he locks himself into his comfortable shell and I am trying my best to be patient and help him out of it.  He has soooo much athletic potential, he just needs to learn to let go and LIVE his life and be a kid.  He needs to stop worrying about failure and just throw caution to the wind and go for it.  We are working on it every day, and we will get there.  I have nothing but confidence in that little guy!

The wife met me at work at lunch time and we went and voted.  Do your part as an American and honor those who have fought and died for our rights and VOTE.  I dont think I need to get into politics, but those who know me know I "cling to guns and religion..."

Saturday, November 3, 2012

The little things

Casey had a great week of training, front squatting 50 for 3 sets of 10, bench pressing 50 for 3 sets of 10, and deadlift will be today.

For cardio he did sprints on the treadmill without the belt moving.  He had to make it move under his own power, so it was like pushing a sled.  10 seconds on, then monitor heart rate until he was recovered then go again, 8 times through.  Gave him the first case of the "Prowler" flu and he didn't eat supper until after 8:30 he was so wasted.  The other cardio day he did 20 minutes on the airdyne.  He hates that thing.  With good reason of course, it does suck.

I am still hitting the yoga, it is all I can do for now.  Hope to get back to running and doing some cardio after seeing my doc in December.  The goal is not to die again so whatever he says goes. 

Lit the coal/wood stove.  Weather has been crappy and I hope to get out at least one more time to fish.  With that being one of my most favorite hobbies, I am going to be in trouble when the ice comes.  I dont ice fish.

So I will be focused 100% on Casey's training and diving head first back into something I picked up when I was 14 and into Nirvana: the guitar.  Time to get my licks back.  I used to be decent, I want to be better.

Other then that it will be focusing on the kids and the home improvements.  My dining room looks great, really opened the place up, so once the whole house is painted and the new carpet is laid, it will look right how we want it. 

It is good to see my friends hitting lifting goals.  I miss the hell out of it, but it is good to see them pushing on.  Stay on track fellas, cause I have 3 sons that are going to challenge every bar you set.

Speaking of training, I am getting a kick out of my grip lately.  I have been doing nothing but YRG yoga, yet I continue to smoke hard grippers without training and without warming up???  I dont get it.  But I think it is funny.

Hope to have a relaxing weekend.  Going to work on trimming the walls, and maybe some painting.  Depends on how the mood strikes me.  PSU plays at 3:30.  I hope we can pull out of the slump and beat Purdue, but that OSU loss may have been the beginning of the end.  Ah well.  The Steelers looked good beating up the Redskins, maybe we can beat up the Giants too.

I guess that is enough for now.

Sunday, October 28, 2012



-Deadlift: 105 for 3x10
-Pull-downs: 20 for 3x10
-Shrugs: 70 for 3x10
-Neck: 17.5 for 3x10 both ways
-Plate wrist curl: 2.5 for 3x10
-reverse curl with Climber curl: empty for 3x10

Done.  Sprints today if the hurricane doesnt come yet.

Wednesday, October 24, 2012

Sometimes you have a great night

I had an hour to get my waders on and get to the lake.  It was 72 degrees and I had a feeling the fish would be hungry and chasing the shad.  I was right.

Plus a big perch that I couldnt get a good pic of.  I had a ton more bites, but I am still learning to really set those weedless shad.
Casey did:
-Bench press with PVC pipe: 40 for 3x10
-Body tricep ext: 3x10
-DB curls: 10s for 3x10
-Hang from bombs: 57 seconds.  20 second improvement from last week!
Hope I can get out again before the weather turns.  Had the sun not faded so fast, I could have caught a ton more.  The bite is on fellas.  Get out and get some before the snow flies!


Tuesday, October 23, 2012

10/22/12 and 10/23/12


-Back squats: 55 for 3x10 EZ.
-Glute-hams: 3x10
-Calves: 45 for 3x20
-Head harness: 15 for 3x10 both ways
-15 pound db holds with fat grips: 48 seconds.  That is 20 seconds better then last week.

Then we tried to have him hang from a thick bar but he isnt strong enough yet.  He dropped, then the thick bar fell and damn near took his head off.  My wife would have been quite upset!  LOL!

-1 set of lunges up my 40 yard driveway.

Today: 10 hill sprints up a steep ASS HILL!

Yoga galore for me!

Sunday, October 21, 2012


I turned 35 today.  Nice to see another birthday.

Went fishing for a few hours and caught a couple large mouth.  The wife got me a nice new Abu Garcia rod that works great with my bait caster.  Anxious for spring already...

Dining room is about done.  Floor looks great, walls turned out great, time for siding and time to start painting the rest of the house. UGH.

Casey ran a mile at 4.0 mph tonight pretty easy.  Squats for him tomorrow.

My Nittany Lions destroyed Iowa.  Just keep playing hard and winning boys.  Shut everyone up, one Saturday at a time.

Winter is coming.  Coal and wood are ready.  Cleaned the burner today.  Snow will be falling in no time.