Yesterday’s Workout
3-25-09
3 sets of 8 unless noteds 90 seconds in between sets
Front Squats: 155lbs
Bent Rows: 155
Elevated Deads: 165
Bench: 225
D-bell bulg squats: 30
Militaries: 125
Walking Lunges 2830
Pullups: 28BW
D-bell side/front lateral raise/ovhdpress: 15lbs
I call the last set shoulder molders and only rest 60 seconds in between sets. I think Christian Thib wrote about these. I used to do them back in the High School gloy days. Great for killing the shoulders.
Cooking fish and chips.
Drinking Irish Whiskey.
Cranking Thin Lizzy.
It just doesn’t get much better.
Today’s work:
Decided to try TC’s GVT suggestions. Gonna be doing 10 sets of 10 deads on mondays and squats on fridays.
With that said, I did some GHVT (German Half Volume Training)today because basically I suck.
3/27/09
Squats: 455
953
1351
1555 sets for 10 reps per set
Rested 60 seconds in between sets 1-4 and then 90 before 5th set. My form just plain sucked on the last set and a heart attack wasn’t out of the question. I’m gonna keep the same weight next Friday and add more sets.
Pullups: 115bw
110bw
5 lat pulls with 100 lbs
Bent Rows: 215105
Bench: 215195
Standing Calf Raises: 415155
Militaries: 115115
113115
Upright Rows: 21575
Straight Bar Curls: 21065
I was feeling pretty good. The 2*15 day kills me I guess because my cardio endurance sucks.
Have a good weekend fellahs.
Didn’t think to take a pic of my breakfast until after I’d started eating.
Tabasco with 3 eggs, sirloin steak, green beans, spelt english muffin with peanut butter.
looks like you are getting a lot of support: http://www.T-Nation.com/free_online_forum/music_movies_girls_life/funniest_person_on_tnation?pageNo=0#2908408
[quote]mrodock wrote:
looks like you are getting a lot of support: http://www.T-Nation.com/free_online_forum/music_movies_girls_life/funniest_person_on_tnation?pageNo=0#2908408 [/quote]
I is an interwebz supahstah !!
[quote]sen say wrote:
mrodock wrote:
looks like you are getting a lot of support: http://www.T-Nation.com/free_online_forum/music_movies_girls_life/funniest_person_on_tnation?pageNo=0#2908408
I is an interwebz supahstah !![/quote]
I bet your family is really proud!
Yesteday’s Workout:
A.M. Session:
10 sets of 10 deadlifts with 135 lbs. 60 seconds in between sets. I know I’m weak and have never kissed a girl.
P.M. Session:
5 sets of 5 60 seconds in between sets:
Pullups: 15 lbs
Bent Rows: 165lbs
Front Squats: 3 sets of 5 185 lbs 2 mins between sets
Bench: 245lbs 5/5/5/5/4
DB Bulg Squats: 40 lbs
Militaries: 135
Upright Rows: 2 sets of 5 at 115
Straight Bar Curls: 1595lbs
Was my best workout in a while. I’ve been doing about 5 minutes of foam rolling (inspired by KMCNYC) before working out and some ab wheel work. Shoulders feel pretty good and knee pain is sustainable.
Foam rolling is the shizzy.
Nice work, you can deadlift more,
you are rowing more I would not worry about it
you are doing like a TBT or 5x5 style of with a lot of volume thats tough
kmc
[quote]kmcnyc wrote:
Foam rolling is the shizzy.
Nice work, you can deadlift more,
you are rowing more I would not worry about it
you are doing like a TBT or 5x5 style of with a lot of volume thats tough
kmc[/quote]
It ain’t easy…I found that ‘sweet spot’ between working hard and injury on Monday…which is cool…still…whatcha gonna do when you deadlift 135 ???
Anyway…I’m sticking with rule number one which is ‘don’t hurt yourself’…I’ve pulled 395 and then popped some vertebrae when I went for 405…this happened last year…I’m going to pull 405 before the end of the year, but I can go slow.
I am so comfortably drunk on gin and dry vermouth !!!
Martinis FTW !!
[quote]sen say wrote:
Didn’t think to take a pic of my breakfast until after I’d started eating.
Tabasco with 3 eggs, sirloin steak, green beans, spelt english muffin with peanut butter.[/quote]
That is beautiful. Just beautiful!!
[quote]SteelyD wrote:
sen say wrote:
Didn’t think to take a pic of my breakfast until after I’d started eating.
Tabasco with 3 eggs, sirloin steak, green beans, spelt english muffin with peanut butter.
That is beautiful. Just beautiful!![/quote]
Thanks. Cooked the steak the night before and She Say thought the sirloin was a little gamey…so I got to have hers for breakfast.
Today’s workout:
A.M.:
7/10ths ass German Volume Training:
Squats: 5 sets of 10 with 135 lbs, 60 seconds between sets
3 set of 10 with 135 lbs with 120 seconds in between sets…
I’m WEAK AND I’VE NEVER KISSED A GIRL !!!
P.M.:
Pullups: 115BW
18BW (10secs) 13BW (10secs) 13BW (10secs) 11BW
Bent Rows: 215115
Bench: 115205
113205
Standing Calf Raises: 115135
315165
Militaries: 215115
Upright Rows: 21575
Straight Bar Curls: 31065
I like doing the GVT squats and deads in the morning and then everything else in the afternoon. Only thing that sucks is my gym clothes are damp in the afternoon…boo effing hoo !
I am off the bottle boys ! I know I ain’t the strongest, but I could feel Wednesday’s martini binge kicking my ass still today.
Hit 'em soberer !!
I don’t know if that’s full-blooded German or not, but you’ve definitely got the volume. How long did all that take?
[quote]sfp wrote:
I don’t know if that’s full-blooded German or not, but you’ve definitely got the volume. How long did all that take?[/quote]
My blood’s too weak for full-blooded German…it’s the damn Czech, Eye-talian and Swede blood diluting things !
I did the squats in the morning…they took about 15-20 minutes…
The other work was done in the afternoon and…took about an hour and 15 minutes…I ‘warm-up’ by running on a treadmill for a a quarter mile which takes me about 3 minutes and then do about 5 minutes of foam rolling (hey…I ain’t no KMC…but I do my best) followed by 3-5 minutes of ab work…usually one of those ab wheel things.
On the 2*15 days I rest 2 minutes in between sets and roughly 2 minutes between exercises…30 seconds per lift roughly so…on paper it’d be…let’s see…only 33 minutes…guess I rest for more time in between exercises…
[quote]sen say wrote:
sfp wrote:
I don’t know if that’s full-blooded German or not, but you’ve definitely got the volume. How long did all that take?
My blood’s too weak for full-blooded German…it’s the damn Czech, Eye-talian and Swede blood diluting things !
I did the squats in the morning…they took about 15-20 minutes…
The other work was done in the afternoon and…took about an hour and 15 minutes…I ‘warm-up’ by running on a treadmill for a a quarter mile which takes me about 3 minutes and then do about 5 minutes of foam rolling (hey…I ain’t no KMC…but I do my best) followed by 3-5 minutes of ab work…usually one of those ab wheel things.
On the 2*15 days I rest 2 minutes in between sets and roughly 2 minutes between exercises…30 seconds per lift roughly so…on paper it’d be…let’s see…only 33 minutes…guess I rest for more time in between exercises…[/quote]
Hey, did you get rid of that click in the shoulder in the end? If so, how? I have one too (not painful though).
[quote]Hazza1989 wrote:
Hey, did you get rid of that click in the shoulder in the end? If so, how? I have one too (not painful though). [/quote]
You know…I think I’ve actually made some good progress on it. Here’s what I did:
I dropped my bench weight for a couple of months and stopped benching altogether for a few weeks.
I started foam rolling my shoulders every Monday-Wed- and Fri before I lift. I just press my shoulder on the roller (that’s on the floor) and move it up and down pressing my bodyweight into the shoulder/roller. I do this at least 10 times per shoulder and then if I’m feeling kmc’ish I switch shoulder heads and do 10 more…
Lots more pulling than pressing movements. I’m doing pullups and bent rowers and deadlifts (don’t know if those count) and some upright rowers on a regular basis and I do them all before I bench or overhead press. My balance was way off on bench vs. rows. I’m talking benching in the 300’s for singles and not being able to row 185.
What’s really funny though is that the friggin’ thing started to bother me today right before I did my overhead presses…but then felt good during the set and is only now bugging me. Sucks getting old !!
Today’s Work:
A.M. Session:
10 sets of 10 deadlifts with 145 lbs. 60 seconds in between sets. I know I’m weak and have never kissed a girl, but I’m stronger than I was last week and She Say is looking like she’s receptive to making out.
P.M. Session:
5 sets of 5 60 seconds in between sets:
Pullups: 20 lbs
Bent Rows: 175lbs
Front Squats: 5 sets of 3 185 lbs 1 min between sets
Bench: 245lbs
DB Bulg Squats: 45 lbs (It was right here when I noticed someone had turned the fan off. I work out at my gym at work…so there’s TONS of people (well 4-8) between the hours of 11 - 1 so I always try to get there way before, or way after. Today I got down around 2:15 and had the place to myself for about a half hour and then out of nowhere like 8 people showed up. I had turned the fan on high and was feeling good up to this point in the workout when I notice it’s been turned off. Everyone had been on the recombinant bikes and ellipticals, etc but this one guy had wandered over to use the pneumatic air machines. So I asked him if he minded if I turned it on low instead of high and he said, “it’s freezing in here” and I’m like, “honestly I’m dying” and he said, “ok…we can try it on low”…I hate people !
Militaries: 145 was not going to fail on these after my confrontation.
Straight Bar Curls: 3595lbs
Listen, sen, if you want to make friends and have people let you run the fan, you need to make the approach a little different. Try this next time:
“Im turning the fan on high. if you f%$#$ing touch it again, Ill fold you up and pack you into a f%##ing beer can. Thanks for your support.”
winning hearts and minds. thats how we roll.