[quote]AccipiterQ wrote:
[quote]jskrabac wrote:
Dude, you hardly let that chick pass you before you started the rope slams, asshole!..lol[/quote]
sometimes I do them as people are about to cross them. Alpha as fuck. [/quote]
this log is full of thick ropes and thick ass. I like it.
[quote]caveman101 wrote:
beat ya[/quote]
you also put a crook in my neck with that sideways ass video lol
[quote]ThePerfectDrug wrote:
[quote]AccipiterQ wrote:
[quote]jskrabac wrote:
Dude, you hardly let that chick pass you before you started the rope slams, asshole!..lol[/quote]
sometimes I do them as people are about to cross them. Alpha as fuck. [/quote]
this log is full of thick ropes and thick ass. I like it. [/quote]
Why hello there. You’ll like the videos in the next post.
[center]August 12, 2011 Lower & Pullups[/center]
BB Deadlift: 405*1 415*1 425*1 450*1
Sumo Deadlifts: 405*2 405*2 405*1
Snatch-Grip Deadlifts: 315*3 315*1
Glute Bridges: 315*6 335*6
Pullups: 50*3 55*3
Banded Pullups: 2....not so much.
2 8KG KB Plank Transfers: 4,5
[i]So I’m heading to the beach now so the videos won’t be up til later but I got a ton from this workout.
Deadlifting went well. Probably should’ve waited until next week til I tried 450, I just started doing heavier deadlifting again. Still I got it, and at 200 lbs, so I’m happy. A friend was talking about sumo deadlifts with me between sets, so it inspired me to do some. Then did some snatch-grip deadlifts after. Finished the lower body work with some glute bridges. I think I may bump this up to 365 and 400 next week, since Fridays are supposed to be heavy days. I’m going to keep adding weight on to pullups. Tried banded pullups…yeah I need a better way to anchor the weight. You’ll see in the video. Finished with kb plank transfers. [/i]
[center]First the banded pullups FAIL [/center]
[center]Sumo Deadlifts, 405: [/center]
[center]Snatch Grip Deadlifts, 315: [/center]
[center]Glute Bridges, 335: [/center]
[center]August 15, 2011 Upper Body[/center]
BB Flat Bench: 245*10 250*6?7? 240*8
Pullups: 55*3 55*3 45*4 BW*10
Unilateral DB Bench: 100*6 105*5
Push Press: 135*3 185*4 205*2 215*X 185*4
Face Pulls: 50*13 60*12 70*10
Good times. Might’ve had 7 @ 250, but I lost count. Pullups went great, whole workout I was pumped up. That BW*10 set I just did for fun, felt easy after doing them weighted. Missed 215, but had good velocity on my other push press attempts. All around good session.
[center]August 16, 2011 Lower Body, Core[/center]
BB Squats from pins: 225*3 265*3 275*3 300*1 320*X
BB Front Squats: 225*1 235*1 245*1
Doubled-Up Mini Banded Squats: 225*5 245*3
Ab WheeL: 12, 10
Paloff Presses: 60*3
WOW. Squats from pins ain’t no joke. I love them. No momentum and build up of tension as you descend. Just explosive power off the rack. I need to watch my posture on these, as I tend to lean forward a bit more. I caught myself almost doing that a couple times today. Was tired for front squats after. Mini banded squats were a blast too. LOVED them, it felt weird to lose momentum at the top. They’re a great compliment to the pin squatting. Finished with some core work.
[center]August 18, 2011[/center]
BB Incline Bench: 2453 2453 2353
Pullups: 604 603 603 603
Standing Press: 1453 1553 1652
Neutral Grip Pullups: 11, 7
Pullup Iso-Hold: 23 seconds
Lateral Battling Roeps: 30, 30, 25
Thoroughly enjoying adding weight on to my pullups here. Not sure why I waited so long. I wouldn’t go in and bench the same every week and expect to get bigger/stronger yet for some reason I always did that with pullups. I can’t wait til my next mass phase so I can start adding on more to my standing press. Finished with some lateral battling ropes.
So there’s this guy, about 40ish, that goes to my gym that I’ve rarely if ever seen actually on the gym floor…but see all the time in the locker-room. For the last several months it seems like any time I’m in a shower this guy comes in right afterward. Last week I look behind me as I’m drying off and see him peering around the shower curtain…and also see the end of his cock as he’s sticking it out of the shower stall. I let it drop since he’s not actively doing anything towards me.
So today I’m working out and I notice this guy is actually on the gym floor as well, and seems to be hovering around where I am. After my workout I decided to go in to the sauna for a while, and I’m laying there, and this dude comes in, but sits in the opposite corner from me. After about 5 minutes dude gets up and sits on the same side as me. Whatever. I glance up a few minutes later and dude is staring directly at my nuts, and quickly looks away when I catch him. Few minutes later same thing.
So a few minutes later I get a tap on my foot and we have this exchange:
Him: “Do you want a massage?”
Me: “Ummmmm…I’m flattered dude but I’m straight. I’ll pass”
Him: " Yeah I have a girlfriend. I’m bi, I like guys too."
Me: “cool story bro.”
Dead silence for about 30 seconds and I figure I should leave at this point, honestly I wasn’t mad at this point…but before I could get up:
Him: So you don’t like guys?
Me: Seriously?
Him: Have you ever been with a guy before? I don’t usually like guys, but you’re so attractive…do you mind if I…ummm…jack off?"
Me: OK, time to go.
Him: Wait can I touch you while I do it proceeds to start furiously masturbating
Me: leaves
So I go and shower, of course he follows, and then I go to my locker and get dressed. I figure I should try to find out a bit of info about him so I can management a better description of him. I ask where he’s from, he tells me Brazil, and said what he does for a living, I forget now though. I made sure he left before me, then finished getting dressed and went and told management. Apparently this happened at their location in south boston and they had to close the sauna, and they’ve caught people jacking it in this sauna before. They asked me to point him out next time, but said it’d take multiple complaints before they revoked his membership. Seriously? More complaints?
Honestly I’m kind of disgusted and grossed out at this point. I’m not using that sauna again. I feel pretty uncomfortable at the prospect of working out there again as well. Not sure what to do. In retrospect I feel bad I didn’t cave his skull in after he kept pressing, but I figured I’d end up in jail for him trying to get gay with guys.
I just feel pretty disgusted right now. I feel like I should’ve turned his head into a smoldering crater in the coals they use to heat the sauna, but the fact that he had an erection made me want to avoid him.
ugh. i’m glad that don’t need to use the gym shower / change rooms. if you see him again i’d tell him to keep the hell away from you. that you reported him for misconduct and you will call the police if it happens again. i wouldn’t say anything else to him or get involved in a discussion about anything. creepy dudes are creepy, yup.
[center]August 19, 2011[/center]
BB Deadlift: 4051 4351 4551
Glute Bridges: [b]4054 NEW PR!![/b] 4056 4055
BB Rows (scapula pinned back): 13510 1857
Batwings: 405 403
34" Plyo Box Jumps: 30
Shoulder-Touch Planks: 8, 8
So when I wasn’t being menaced by the Phantom Homo in the sauna I got in a good workout. I feel like I could break my deadlift record right now as is, but I think next week is a scheduled off week for deadlifting, and my lower back needs it. Glute bridges…yeah I think I could hit 500 here. I feel like I need to do more mid/upper back work so I started doing some rows with my scapulae pinned back, then realized Dan John actually had an exercise for these called bat wings. You can find a picture/link on them earlier in this blog. I want to make sure that this part of my posterior chain doesn’t hold back my deadlifting. Finished with some plyo jumps & shoulder touch planks. I actually pulled my left lat somehow on the jumps…still sore.
[center]August 21, 2011 Conditioning[/center]
Double Mini-Banded 28kg KB swings: 30, 25, 20
34" Plyo Box Jumps: 30
34" Seated Plyo Box Jumps: 20
Rope Slams: 30, 30, 30
Paloffs: 60*2
Good session, haven’t had a Sunday conditioning session in quite some time. Thoroughly enjoy the kb swings.
[center]August 22, 2011 Upper Body[/center]
BB Flat Bench: 250*8 250*7 240*8
Pullups: 65*3 65*2 55*4
Push Press: 135*4 165*4 185*4 200*3 210*1
Rope Pullups: 8,76
I was super pumped for this session. Got 65 on the pullups, felt good doing it. I’m really starting to get the motion and ‘snap’ down on push pressing, feels great.
[center]August 23, 2011 Phantom Jelquer Update[/center]
Just a quick update on the whole guy jacking off in the sauna thing, I got a call from the manager today and he stated that he met with the member in question and canceled his membership. As an aside I was talking with a police officer that goes to my gym and he actually had a great quote: “This had nothing to do with him being gay. This guy to the gay community is like someone robbing a convenience store is to the African-American community”. It’s a great point, this had nothing to do with the moron in the sauna being gay, and was because he’s a sexual predator. The guy that was talking with the cop and I stopped me part way through the story and said “wait was this guy wearing glasses, and hanging out by the benches yesterday?..” He then went on to describe the sauna guy to a T. Turns out the pervert had tried to get this other guy in his car yesterday. I think I’m still filing a police report, but I won’t have to do anything towards the gym, since they took care of matters and communicated great through this whole ordeal.
[center]August 23, 2011 Lower Body[/center]
BB Squats: 275*3 300*3 315*3 330*2
BB Front Squats: 225*2 235*1 255*1
Low Box Squats: 255*3 275*2 300*1
Ab Wheel: 10, 8
28kg KB Plank Drag: 1
Elitefts had a great article today about setting up for the squat and I realized I’m not breathing correctly during them. Tried it today properly and felt much stronger. We’ll see how it goes. Front squats went good. Also got back to box squatting! Usually do them off the medium box which puts me 1" above parallel, did them on the low box today which puts me about 3" below parallel. Holy cow the contraction my hamstrings had to pull to get me off that box was ridiculous. Also after this was over I noticed in the locker room that I have two more abs above what I thought were my top two. I’ve seen them before back when I was like 165 lbs, but I haven’t seen them in years.
[center]August 24, 2011[/center]
200m Sprints: 2
100m Sprints: 6
50m Sprints: 4
This was just a tough session for some reason, I was really winded after the 2 200s. Just had no pop. Then on the last 2 100s I felt like I had a jet engine on my back. I think I may try putting some carbs before the sprints. I’m exhausted. Time to eat chicken.
[center]August 26, 2011 Massage[/center]
Massage: 1 hour
aaaaaaaaaaaah so relaxing. My mid back is completely loosened up. Same with the IT bands.
[center]August 27, 2011 Upper[/center]
BB Incline: 245*3 245*3 235*3
Pullups: 65*4 65*3 65*2
Standing Press: 135*3 155*3 165*1
Scapular Depressions: 14
P.U.P.P. : 1:37, 1:00
Ab Wheel: 10
Felt pretty flat this workout, although I did get 4 on the weighted pullups. Feeling good overall though. Let’s see what the weekend brings.
[quote]About half of both men and women in the U.S. will be obese by 2030 if current trends continue, health experts warned today. Obesity is fast replacing tobacco as the single most important preventable cause of chronic non-communicable diseases, and will add an extra 7.8 million cases of diabetes, 6.8million cases of heart disease and stroke, and 539,000 cases of cancer in the U.S. within the next two decades. Some 32 per cent of men and 35 per cent of women are now obese in the U.S., according to a research team led by Claire Wang at the Mailman School of Public Health in Columbia University in New York.
They published their findings in a special series of four papers on obesity in The Lancet.The findings showed Obesity is most widespread in the UK and the U.S. among the world’s leading economies.In Britain, obesity rates will balloon to between 41-48 per cent for men and 35-43 per cent for women by 2030 from what is now 26 per cent for both sexes, they warned. ‘An extra 668,000 cases of diabetes, 461,000 of heart disease and 130,000 cancer cases would result,’ they wrote.
Due to overeating and insufficient exercise, obesity is now a growing problem everywhere and experts are warning about its ripple effects on health and healthcare spending.Obesity raises the risk of heart disease, stroke, diabetes, various cancers, hypertension, high cholesterol, among others.Because of obesity, the U.S. can expect to spend an extra 2.6 per cent on its overall healthcare bill, or $66billion per year, while Britain’s bill will grow by two per cent, or 2billion per year, Wang and colleagues warned.
In Japan and China, one in 20 women is obese, compared with one in 10 in the Netherlands, one in four in Australia and seven in 10 in Tonga, according to another paper led by Boyd Swinburn and Gary Sacks of the WHO Collaborating Center for Obesity Prevention at Deakin University in Melbourne, Australia.
Worldwide, around 1.5billion adults are overweight and a further 0.5billion are obese, with 170million children classified as overweight or obese. Obesity takes up between two to six per cent of healthcare costs in many countries.‘Increased supply of cheap, tasty, energy-dense food, improved food distribution and marketing, and the strong economic forces driving consumption and growth are the key drivers of the obesity epidemic,’ Swinburn and Sacks wrote.The health experts urged governments to lead the fight in reversing the obesity epidemic. ‘These include taxes on unhealthy food and drink (such as sugar sweetened beverages) and restrictions on food and beverage TV advertising to children,’ wrote a team led by Steven Gortmaker at the Harvard School of Public Health, which published the fourth paper in the series.[/quote]
Absolutely disgusting. If you’re obese and like it, good for you. But it seems like every time one of these articles comes out you have disgusting corpulent lazy-asses with no pride talking about how hard it is to get in shape. Or how expensive it is…
[center]August 28, 2011[/center]
Double mini-banded 28kg KB Swings: 30, 26, 21
36.5" Plyo Box Jumps: 30
36.5" Seated Plyo Box Jumps: 15
Paloff Presses: 602
Side-Plank Cable Rows: 3010
Ab Wheel: 10, 8
So I put 3 25 lbs. plates under each leg of the tall box before stacking the small box on it. I got onto the box fine, except for one time when I banged my left knee under it and left a cut on it. I was only clearing it by maybe a half inch though. Going to need to stay at this level for a few weeks before I think of going to 37.5 or 38". Rest went well.
