Passed out on the couch for most the afternoon, got in the gym with 30 min to spare. Worked biceps (with a light set of skull crushers after every couple sets).
Warm ups
Standing Barbell Curl
135 x 3 x 5
115 x 3 x 8
95 x 3 x 12
Standing Cable Curl
Reverse Grip
4 x 12-15
Normal Grip (slow negative)
3 x 8
Incline Treadmill
15 min
Dixie,
Where in the heck are you working out in Jackson, MS? Granted I wasn’t really lifting when I was there for college (cross country, dammit) but other than our school gym I didn’t know any place there had legit power racks or similar equipment…
wiggles - I train at quest fitness, formerly powerhouse
DE Squat and Deadlift
Fast training today, my lovely T Vixen came to town!
Warm ups
Box Squats
275lb bar weight black bands
3 x 2
295lb bar weight black bands
3 x 2
315lb bar weight black bands
3 x 2
Speed Pull
275lb bar weight gray bands
3 x 1
315lb bar weight gray bands
3 x 1
365lb bar weight gray bands
3 x 1
385lb bar weight gray bands
1 x 1 (video)
Ill do abs and lower back later
ah sweet! enjoy the company DF 
^my t vixen cooked for me tonight! So full of win.
Did some pushups and band pull aparts, nothin big.
How sweet, you’ll also be doing cardio later, in addition to the core. Eh eh? ;D
And she cooks!
<3
DE Bench
Got a paper to finish up, was in and out real quick.
Warm ups
Speed Bench
185lb bar weight monster minis
12 x 3 (vid of last 3)
Rope pushdowns
8 x 10-15
HS High Row Pulldown ish
6tp x 3 x 12-15
6tp ( 2 mini bands) x 3 x 8-10
V Bar pulldowns
4 x 8-20
ME Lower
Did reverse band pulls and deficit pulls today. I have a career in dancing, based on my max attempts. Shimmy shimmy.
Warm ups
Reverse Band Pulls
225 x 5
315 x 5
405 x 5
500 x 5
545 x 1
575 x 1
605 x 1
615 x 1
635 x .8 (video - shimmy shimmy)
Deficit Pulls (standing on two plates)
225 x 3
315 x 3
405 x 3
500 x 3 (video)
560 x 1 (video)
Abs /ss/ Lower Back
4 x 10-12
Dude, save me a spot on your dance card, you for moves! Solid pull and you’ll lock it out soon. LWI!
damn DF you’re just lifting every weight in the gym. That pasta looks good… I love me some pasta!
Man I am sore from yesterday.
Incline Treadmill
30 minutes
Bodyweight exercises to get blood moving
Did you just shout out to someone named “big time” before a max pull? Awesome.
[quote]Most Major wrote:
Did you just shout out to someone named “big time” before a max pull? Awesome.[/quote]
Absolutely.
“BIG TIME” is the janitor, he has another job during the day, he just loves the gym and so helps clean the place at night. He is about 63 (give or take, I cant remember for sure what he told me), a former bodybuilder, still lifts heavy, and is completely ripped. He has striations everywhere, has a legit 6 pack, and works harder than everyone else in the gym combined.
Yeah, I hollered at him, hes good luck haha
you doing tai chi before your DLs?
gregron - obviously, dont you know thats the deadlifting secret?
ME Bench
So I said I was gonna take a couple weeks off…oops. Wore the shirt again, did some 2 board then full ROM, almost had an all time PR but one of the spotters pulled on it (youll see one side jump in the video). Otherwise had a good session.
Warm ups
Bench
135 x 10
2 board
225 x 10
315 x 5
shirt on
385 x 3 (easy)
425 x 2
455 x 1
475 x 0 (came down too high and got pinned)
Full ROM
465 x .8 (video - told the spotters better safe than sorry, these guys were new at spotting me)
Reverse Grip Bench w/pause
225 x 2 x 10
Close Grip Bench w/pause
225 x 2 x 10
HS Incline w/2 mini bands
6tp x 3 x 8-12
Seated Lateral Raises /ss/ Front Raises
2 x 20 each
Pendlay Rows (video - only my second time doing them, anybody got any tips?)
225 x 3 x 10
315 x 2 x 5
Seated Row
5 x 15
Pulldowns (various grips)
4 x 10
Solid bench man, damnit! Beast mode
Only tips I got for Pendlays are to start with a flat back, be explosive, and dead stop each rep.
How do you like reverse grip benching? Last time I tried it I tweaked my inner elbow area, but I was probably doing it wrong…
[quote]inkaddict wrote:
Solid bench man, damnit! Beast mode
Only tips I got for Pendlays are to start with a flat back, be explosive, and dead stop each rep.
How do you like reverse grip benching? Last time I tried it I tweaked my inner elbow area, but I was probably doing it wrong…[/quote]
I like it alright, gives my triceps good work, but I’ve found it hard to unrack even with lighter weight, so I dont do it too much
^tire I flipped with some of my “training partners” playin on it
Gunz and cardio
Warm ups
Preacher Curl
50lb x 15
60lb x 15
70lb x 12
80lb x 3 x 5-8 (elbow was startin to hurt)
Standing DB Curls
4 x 10
Weather was nice today, so I went outside and did cardio there. For the tire sprints, all I had was a jump rope, so I could only tie a truck tire to me. For the tire flipping, I used the tire in the picture.
Agility Drills
High Knees - Lunges - Buttkickers - Skippers - Karaokes (all for 15 yards) x 2
Sprints w/tire
8 x 35 yards
w/o tire
4 x 35
Tire Flipping
2 x about 30 yards
I am slow. Dang.
sprints w/tire??? I gotta try that!!!
And HOLY HELL, your Squats! you have those down to a science it seems…
gunz and cardio? when you gonna work on yer abz?
ok, I am not one to talk…