I remember that verse in the Bible, it’s somewhere in the New Testament
Pushing through a workout when you’re sick is admirable, and when it’s done as well as you do it, it’s inspiring.
you def are insane.
but round these parts, that is quite commendable.
question: what is the tp you are refering to?
Nikki - the Bible is chock full of lifting knowledge.
nlmain - when I refer to “tp” I mean total amount of 45lb plates
Superbowl Sunday DE Bench
Nothin special to really go over, a solid training day, went through it fast.
Warm ups
Speed Bench
205lb bar weight + the mini bands
8 x 3 (video to come later, of last 2 sets)
Skullcrushers (on slight incline)
60lb x 25
70lb x 20
80lb x 15
90lb x 12
100lb x 8
Seated Lateral Raise /ss/ Front Raises /ss/ Rear Delt
3 x 6-12 each
Meadows Rows (done as a low high low pyramid)
1tp x 2 x 15
2tp x 2 x 11, 12
3tp x 10
Low Cable Row
5 x 10-15
Chest Fly /ss/ Supinated Pulldown
2 x 15 each
METAL:
congrats on the puking. good work in here. to me you are normal, not insane:)
Puking, nice!
LWI, awesome!
What the hell are Meadows rows? I’ve seen 'em around in other people’s logs.
PeteS - that is very reassuring
Ink - got them from this article:
DF, you’re an animal.
Thanks hlss09
ME Good mornings
Long day but finally got in the gym. Worked good mornings, went well, the last set was DIRTY, as you shall see. Dunno if I can really call it a good morning. Set it down kinda hard, squat like, then rocked back underneath it (saw it on a SuperTraining gym video) and went up with it. Meh.
Warm ups
ME Good Morning
bar x some
135 x some
225 x 5
315 x 3
365 x 1
405 x 1
425 x 1
450 x 1
465 x 1
475 x DIRTY 1 (video)
Sumo Rack Pulls (from lowest bar setting)
135 x 5
225 x 5
315 x 5
405 x 5
495 x 3,2
Lower back and hips were fried.
Kneeling Abs, slow
5 x 15 for the burning
^ That looked scary!
nice weight. can’t see the video now, will check it later.
Thanks for the M Dog article link, those (and several other) exercises look brutal!
Nice GM Dixie.
For this ME exercise, I’d recommend starting the bar on the safety pins, that way you don’t have to worry about the walkout and eccentric. Just get your feet under and the bar set and go. Either way, nicely done. You got it up, that’s what it’s all about. Yeah buddeeee!
not the stictest gm, but they rarely are. how do they look with a lighter weight?
Think my best was so far has been 545 x 3. like you with a belt. Then a month or two ago so a discussion with some of the Westside guys regarding GMs, where they stated they only did as an ME sans belt, some working up to 700+. Started doing them w/o belt and feel like the 125lb freshman again…
MiM - meh, part of the fun.
Ink - no problem bud
Most Major - thanks for the tip, I’ll try that next time
PeteS - on the lighter weights, I was very strict about not bending too much at the knees, arched back etc, the 450 and 465 were better form, 475 was a tad much I think. Next time I do them, I am gonna try what Most Major suggested, starting from the pins rather than walking out then going forward.
Tuesday Cardio
I have gotten lax with the cardio, and it has shown, Ive put a few more pounds on around the midsection than I want, so time to get serious again.
Incline Treadmill for 30 minutes
Stretching and some bodyweight exercises to get blood moving.
ME Bench and one hell of a kick to my ego.
Brought the shirt, forgot the board, so figured I would work on the full ROM. I was doing well for most of it, then tried going heavy. The first PR attempt the spotter grabbed it, though I swear I had it. I got pissed, tried it again (stupidly) and missed it. I dropped the weight and got it, slow grinder.
At this point, a real big guy who spots me pulled me aside and “kindly” imparted some wisdom to me, namely that IF I kept letting my ego choose the weights for me I am gonna hurt myself. It stung, but he is right. I need to start working on my form in the shirt with lighter weights and rep it. It blows to have your ego blasted, but its needed. I am glad to have guys like him who will tell me exactly what I need to hear.
Didnt video any of the bench…took a video of lat pulldown though…why?..for laughs, Ive always wondered what it looked like. After benching had to hurry, the gym closed early for inclement weather.
Warm ups
ME Bench
135 x 15
225 x 10
315 x 5
shirt on
405 x 2
425 x 1
445 x 1
465 x MISS
465 x MISS
460 x 1 (5lb pr)
Triceps Pressdown
6 x 12-15
Smith Incline w/pause (stole this from Dave Tate’s log)
225 x 2 x 10
275 x 8
Supinated Pulldown
5 x 10-15
Widest Grip Pulldown
1 x 25
I don’t understand your gym…How inclement is the weather that it literally shuts down businesses? lol!
[quote]hlss09 wrote:
I don’t understand your gym…How inclement is the weather that it literally shuts down businesses? lol![/quote]
Eh, they are worried about the roads freezing and making it dangerous for the employees to drive home, so if the temp is dropping and the weatherman predicting ice, you can almost guarantee an early closing
Ah man, that sucks. At least you’re tearing it up when they’re open!
That’s the South for you. Close everything down if it gets cold and even threatens to flurry.
Come to Colorado. It’s quite different here.
Regarding GMs, what’s the consensus regarding form? I go full ROM until I’m parallel to the floor, just a slight bend in my knees. I don’t add weight unless I can do that.
Nice pulldowns bruh! But seriously, good to hear someone checked you in the gym. You’re a beast, no doubting that, but backing off (a little) will really let you push forward in the long run. I think you know that though. Keep kicking ass.
LWI