Bodybuilder's Mop and Polish

I'm incorrigible. Despite all the warnings about overtraining, I insist on blasting it. So what if I feel like I've been hit by an RV. Today I was going to write a short story about my experience with the GQ photographer but due to flight schedule confusion, she postponed the shoot till tomorrow. Hence, the afternoon was clear for a workout. A time to detonate.

I was a little cranky from head to toe, my spirits diluted lately with the Brother-Sister-Metal project in its final days and the slugs-pace, which surrounds details and corrections. (Monday the pile goes to the printer.) When cranky, grouchy or horrible, I polish the mirrors and mop the gym floor. Pure coincidence, perfect timing: I follow the same procedure to warm up before my workouts and prudently accomplish my aerobic exercise. After fueling up, I commenced my magnificent workout with mopping and polishing. Works wonders. I'd suggest you try it but it's a privilege reserved for gym owners only. Sorry. We have a remarkably clean gym, by the way.

Fully stretched and amped from the intense pre-training activity, I proceeded with rope tuck and hyperextension supersets for the torso, five combos of twenty-five reps: sufficient, what with all the fancy and swift mop maneuvers already demonstrated. Well done� the attitude is good and I'm beginning to sense my daily training potential. A free day with no plan and legs having been my last blast, I looked to the shoulder, chest and back area for my playground.

You and I need to remember that I've got some training years on the ole' body. This reality accounts for a variety of considerations; I know my way around the gym, I've established a few muscles and I'm a bit limited here and there. The good, the bad and the ugly. I can invent workouts on the spot to satisfy my needs, moods and handicaps and I am able to maintain and achieve without lifting a house every workout. Bottom line, the bombing does not cease. Ve av vays.

Two tri-sets:
Flat dumbbell presses followed by dumbbell shrugs followed under-grip pulldowns. 5 sets x 8-10 reps. Moving like a locomotive, steady and hard.

I can pull, but the serious pressing has given way to slow reps in a finite groove. I gain muscle-under-tension within the delts via focus and reps. I'm told as you get older you might be giving up some of the heavier weights. Gossip.

Smith press-behind-neck followed by a reverse pec-dec movement followed by pulldown-behind-the-neck. 5 sets x 8-10 reps.

Here the pressing is embarrassing if you still get embarrassed. I'm happy to pump life into my shoulders through the slow and meticulous reps and retreat within the focus the pain demands. Good stuff. The pain is in the wrist, a neural pathway on fire. Four or five years and we've become friends.

One superset:
One-arm dumbbell row followed by stiff-arm pullover. 5 sets x 6-8 reps. Here I experience no untoward pain. Good blasting grounds.

When I get going I am pleased to keep going. They say there are some dogs who will eat and eat until all their food is gone. You therefore must carefully portion out their food to prevent them from becoming the biggest dog on the block. Anyway, that's what I heard.

Here's hoping the gal from GQ arrives at the gym tomorrow afternoon camera in hand and full of magic. If not I may be called upon to create a leg workout from thin air. Squats plus squats for starters.

Bomber Dave

MOP AND POLISH