Bench Press
45×5
95×5
135×5
180×5
210×5
235×10 (PR)
DB Incline press
60 x 15, 11, 9
DB Row
5×10 @ 80
30 mins treadmill, around 130 bpm.
Things I thought I should put on the internet
Bench Press
45×5
95×5
135×5
180×5
210×5
235×10 (PR)
DB Incline press
60 x 15, 11, 9
DB Row
5×10 @ 80
30 mins treadmill, around 130 bpm.
Deadlift
135×5
185×5
225×3
260×5
300×5
340×7
45 degree hyper
4×10
Incline situp
4×12
32 mins treadmill @ 130 bpm or so.
Amputee, cancer survivor, and big squatter, Dana Shealy
Yeah. Come up with an excuse today.
Via Jason Pegg (who is pretty freaking inspiring as well) on EliteFTS
Some facts and figures on social networking as a corporate strategy, as well as commentary on representing your brand/company.
I find it amazing that people can’t seem to get it right when it comes to representing yourself and your company. I work for a very large public company, and our brand image is of primary importance. So I separate the work stuff from the personal stuff. On Facebook, I identify myself as an employee of my company. My facebook page is open to people in my networks (my company and Baltimore), and I update my Facebook page accordingly. Sure I have fun personal stuff on there, and a bit of political stuff, but I consider everything I post in the context that someone might consider me a representative of my company. So while it’s personal, it’s nothing I wouldn’t share with my boss, or with a customer, and certainly nothing that would embarrass my employer.
Here on the blog and on Twitter, I do not identify my employer. Sure, if you work hard enough you can figure it out, but these are personal spaces, with personal opinions. Even given that, however, I still try to keep posts clean, try not to engage in conversation or posts that would create an issue if someone does know who my employer is.
There’s a balance of personal and professional, and I don’t think it’s all that difficult to find it. Certainly if I were posting on Twitter as a representative of my company, my posts would reflect that.
It’s actually from last week, but I’m behind on my reading.
Only someone who has never had the responsibility for managing anything could believe he could manage just about everything.
Thomas Sowell, in an interview with Reason. Take the time to read the entire thing.
Press
45×5
65×5
95×3
110×5
125×5
140×10 (PR)
Misloaded, was supposed to be 145, but a pretty big rep PR nonetheless
Pullups (neutral grip)
5, 5, 5, 5, 5, 4
Face Pulls
4×15 @ 60
Pressdowns superset with hammer curls
2×15
30 mins treadmill, around 130 bpm
Back to it.
Squat
45×5
95×5
135×5
185×3
225×1
245×5
280×5
315×6
Leg press
2×15 @ 240
20 x 240
Leg curl
5×10 @ 110
Calf raise
2×10 @ 200
10 mins stepmill, HR went up to 190+, so I got off and did 30 minutes on the treadmill.
Dear Troy – please turn the AC on. Thanks.
Comes from Gene Simmons, on the KISS medley by Adam Lambert on American Idol.
KISS co-founder Gene Simmons was asked whether Lambert would be invited to join the band on the road this fall. “No,” said Simmons. “He’d be better off joining Queen.”
Via the jerk store
Took most of this week off from training to see if my shoulder would get better. Feels like my bicep tendon, but the pain’s pretty much gone. I’ll test it this weekend when I squat, I guess.
5/3/1 is cool so far, other than the shoulder thing (which is the way it sometimes goes, figure out training, apply it, and get hurt.)