Night Lift…
hspl decline dead
10x10x90 (forgot to add weight to account for bar, still it burned)
bb shrugs (thanks strick for the inspiration!)
5x110x315 (straps)
preacher ez-bar curls
5x3x100
Dead’s (straps)
3x5x405
Night lift
hspl decline bench
10x10x90 (forgot to add weight to account for bar, still, it burned…)
bb shrugs (thanks for the inspiration Stick!)
5x10x315 (straps)
preacher ez-bar curls
5x3x100
dead’s
3x5x405
Funny about the dead’s, external motivation was SO very nice that night that my foolish pride had to move serious weight…
hspl pullovers
5x5x360
bb flat bench
5x5x225
bb mp
5x5x135
hsps low row
5x5x270
hsps pulldown
5x5x270
hspl decline bench
5x5x270
preacher ez-bar curls
5x3x100
[quote]Null wrote:
dead’s
5x5x405
[/quote]
That’s a hell of a lot of work right there! Good job.
[quote]FarmerBrett wrote:
[quote]Null wrote:
dead’s
5x5x405
[/quote]
That’s a hell of a lot of work right there! Good job.[/quote]
Sorry man, copy paste error… was 3x5x405… But thanks anyway… Now I gotta do 5x5 tonight…
today – new pattern – switching to Hammer Strength plate loaded machines and push prioity and grouping push with push, pull with pull…
bb mp
5x5x135
bb flat bench
5x5x225
hspl mp
5x5x180
hspl decline bench
5x5x270
hspl row
5x5x270
hspl pull down
5x5x270
hspl shrugs They call it squat lunge but I’m using for shrugs. I didn’t read and it is 45 w/o weights I usually discount the weight of the machine in documenting so will have to keep that in kind as my pride reels from my apparent whimpy-ness.
5x270 (felt heavy and I felt spent)
5x5x230 oops, should have been 4. Oh well…
I have a love/hate relationship with hammer strength equipment. Love the incline bench, hate the decline. The HS decline is the only thing causes me pain, in a shoulder, when I used it. Good work out.
— night lift----
dl
5x5x405
bb squats (more of a power stretch)
5x135 a2g pausing in the hole
5x3x225 a2g pausing in the hole
preacher ez-bar curls
2x100 (tendons hurt, and in a bad way, so stopped)
Feels good lifting heavy…
too pretty a day not to ride…
15.7 miles, 10.5 average. Legs feeling last night…
All this bike riding. I must get out on my bike!
I rarely use machines, but I do find that there are some that cause pain just because you can’t adjust your position enough. Leg press, for example, kills my back. Never use it.
All you people live in places where it doesn’t rain or snow all the time? I gotta move out of here.
[quote]cavalier wrote:
All you people live in places where it doesn’t rain or snow all the time? I gotta move out of here.[/quote]
HOLY CRAP!!!
Riding even light recovery ride after a2g squats is devastating… The squats were light even… Legs have been hurting all weekend… Don’t know how Soldog does it!
–rant on–
We may have the weather for riding down in NC, But we also have the most overtly hostile, or just plain moronic (might mean well, but through their ignorance, dangerous) drivers I’ve ever seen!
Just yesterday overheard a college women explaining to her friends that it was “actually legal” to ride a bicycle… In Chapel Hill, no less…
Here, almost every kid has a bicycle, but you never see them like riding. Just something to hang on the wall in the garage, like an archaic right of passage.
CH is bike friendly, but the in the out lands… It seems as though people feel that the very presence of a bicycle is either a commie (maybe worse a Yankee) plot, or it’s judging their lifestyle of road tanks and Bo Jangles…
—rant off—
Anyway, it is bike season, so that’s going to supplant squats/deads… I’m going to try a couple LD rides. Daughter, soon to be 11 and in desperate need of a physical activity, wants to ride well and long… Maybe even race! Now I can’t go there, but I can do an adequate job of training her to survive on the roads, how to ride efficiently, and get her in shape…
Purchased and read half of “Base Building for Cyclists”… It’s of the ride slow to go fast, more for racers. It is study based. But it is amazing how the same studies used for BB are interpreted for cycling… “once in awhile you get shown in the light, in the strangest of places, if you look at it right” Somewhat brilliant. My goals are not racing, more Long Distance touring not endurance race… The book will aid my conditioning, once I have a base to build. I actually think it will help my lifting more then my riding.
Funniest thing, I’ve always been a torque monster grinder… Squats and deads have lowered my cadence to the 50’s… I can sustain low 60’s, briefly spin in the 80’s and spin out at 100 (like for the distance to cross a light…) Touring cadence is “supposed” to be in the 80’s sustained for hours, so I have a huge amount of work to do…
Side note: My love bought me a marvelous pair of Bicycle touring sandals! Great way to bear the heat!
Since I use this log as a way to document my physical fitness, there will be too much about riding in here.
Thats some fine pulling here.
[quote]Null wrote:
too pretty a day not to ride…
15.7 miles, 10.5 average. Legs feeling last night… [/quote]
Man, I need to ride too.
[quote]kpsnap wrote:
All this bike riding. I must get out on my bike!
I rarely use machines, but I do find that there are some that cause pain just because you can’t adjust your position enough. Leg press, for example, kills my back. Never use it.[/quote]
Some machines are really like that. The one I’m using, though, does not seem to put any pressure on my back.
Riding seems to be cross ways to the way I’ve been lifting (mostly 5x5)…
but gotta love it!
Today’s lift
bb flat bench
5x5x225
bb mp
5x5x135
hspl row
5x5x270
hspl pulldown
5x5x270
hspl mp
3x90
5x5x140
hpsl decline Bench
5x5x270
hspl shrugs
5x5x315 (with machine starting weight as in this one it’s significant)
Ez-Bar preacher Curls
3x100 (OUCH, BAD TENDON PAIN)
2X100 (OUCH EVEN WORSE, AFTER TIGHTENING STRAPS…)
OH WELL, DOOMED TO MICRO BI’S…
Heh…we can compare micro bis. Mine refuse to grow.
[quote]Null wrote:
Since I use this log as a way to document my physical fitness, there will be too much about riding in here.
[/quote]
I for one will be very interested to read about your bike stuff. I think too much is written these days about how the only ‘valid’ cardio you should do if you lift is flip tyres or push a Prowler and everything else is counter productive and any activity of over 10 minutes duration will immediately make you as weak as a kitten. I have noticed it’s generally promoted by the bigger, fatter guys who don’t have the ability to do any activity that lasts longer than 30 seconds though. Ha Ha (I’m not brave enough to post that comment on the PL forum). A lot of folks think that they can flip a tyre twice and because they get ‘puffed’ that they have had a great cardio workout, not realising it is a different kind of ‘puffed’.
I’ve done both short duration cardio (hill sprints, intervals) and longer distance stuff (2000m rows and bike rides) and feel that they all have their value. I did hill sprints consistently over the winter and felt pretty fit for it, yet after only half a dozen or so rides of 40 minutes I feel much, much fitter already and I haven’t gotten any weaker. Unless your going to start doing Tour De France stage distances I think the cycling will do far more good than bad.
2K ROWS! Damn, I have trouble with 5x10!
Strict:
about 3/4 of volume is tris, maybe more… and biceps are noticeably softer… Last measured though was and honest 18’'.
I’ve got serious tendon issues (golfer and tennis). Someday’s I’m lucky to get through rows. Today’s curls were no f’n way after the first curl. I’m trying low rep and heavy (for me), seems the most tolerable, but some days…
hspl decline bench
5x270
3x5x360
dl
3x5x405
squat A2G pause in the hole
5x135
3x5x225
Soak in hot salty bubbly thing. Ah…
I like riding too. And you can also put me in the camp that believes aerobic conditioning is something we all need to give its due. Unless I’m trying to bulk, in which case anything more strenuous than opening the fridge is out of the question.
You have a wicked deadlift. And shitty grammar.
So far my reading has revealed 3 different Cardio conditioning. I’ll find references to them tomorrow. 2 are directly improved by resistance training…