Adding weight to pullups?!?! Nice.
Got adjusted, massaged and stretched Friday and took the weekend off. Feeling good though a little light.
U-L35 Lower 15
128.2
F sq
5x45
5x65
5x75
2x85
2x95
2x105 (+5lb) Went up like cake but I’m trying to not get ahead of myself and stick to the plan.
DB step up 8x35 (+5lb)
Seated leg curl 12x80 (+10lb)
Donkey calves in/out/forward 15x315 (+20lb)
Cable crunch 20x65 I went down in weight here because the 72.5 was lifting me up off the ground on the eccentric and I was able to focus on my abs more at 65. Maybe I’ll just start adding more sets.
Leg raises 20xbw
BB shrug 20x145 mixed (+8 reps)
assistance*
Lunge 20xbw
45 back ext 20xbw
single step agilities
side to side single touch x 10
side to side double touch x 10
side to side 2 foot hop x 10
I am out of shape cardio wise so I’m going to start adding in a little agility work.
Nice work on the front squats.
I’ve only tried these once, and only with the bar. But they’re fun! What grip do you use?
Highly resisted the urge to tell the Urban Active trainer to FUCK OFF. To set the scene I was doing floor presses and lifting my butt up so I was declined from knees to shoulders.
Trainer: Are you doing a back or chest workout there?
Me: I’m doing floor presses. (wondering, back workout? wtf?)
Trainer: cocky I know you’re doing floor presses. Why are you picking your butt up?
Me: I can’t arch my back yet on flat so it mimicks the groove to my chest.
Trainer: YOU ARCH YOUR BACK WHEN YOU BENCH?! You’re compressing your spine!
Me: No, I’m flat from knees to shoulders because I’m on the floor. I don’t have the flexibilty to arch yet from a car accident.
Trainer: You shouldn’t arch your back when you bench. When you’re 40 or 50 you’re going to be messed up.
I get shit like this daily. Cracks my ass up.
[quote]kimbakimba wrote:
Nice work on the front squats.
I’ve only tried these once, and only with the bar. But they’re fun! What grip do you use? [/quote]
Thanks. I use a clean grip.
U-L35 Upper 16
Floor press
5x45
5x95
5x105
2x115
4x135 (+3 reps)
8x125
Seated DB OHP 10x35 (+5lb)
Wide seated row 10x100 (+2 reps)
T-bar row 12x45 on lever
EZ preacher curl 12x40 (+2 reps)
Incline DB curl 8x25 (+2 reps)
Supine cable curl 12x40 (+10lb)
UH bench 12x85 (+5lb)
OH cable ext low 12x15 (+4 reps)
Tate press 14x25 (+2 reps)
Decline sit MID 50xbw
DB shrug 20x65 (+8 reps)
damn look at that floor press!!! where’d that come from!?!?!
next time i check in here ur gonna weight half a gram.
eat, bitch.
[quote]dejavued wrote:
eat, bitch. [/quote]
You lose another fucking pound and I’m sending you over to FA with the rest of the anorexic bullemic psychotic cunts. I don’t care if you gnaw on butter rolled in sugar, fucking eat!
now that’s over dusts hands and reclines
That trainer at UA has to think he’s telling you the right way to do things… but I really wonder what is his justification for a back workout inquiry? It’s too late now, next time, just ask him to explain himself.
p.s. arching your back (I believe. someone else correct me if I’m wrong) takes the load OFF your spine, and puts the major load bearing points at your chest/sternum/triceps, and your feet (when they’re flat on the floor and underneath your femurs).
The triangle/arch is the most structurally sound geometric shape, which is why bridges and skyscrapers are made with thousands of triangles/arches. the load is dispersed from the top to the sides, or every major bridge in the world would collapse from the top down.
fucktard trainer.
Very cool that you can floor press that much weight. I hope your back is improving.
[quote]rcfromdb wrote:
Trainer: You shouldn’t arch your back when you bench. When you’re 40 or 50 you’re going to be messed up.[/quote]
Ooooo, I’m past the age of being messed up. I’m scared.
I’m actually flexible enough to arch my back while benching, I just am still figuring out how to execute.
Nice weights!
And now all that talking of eating has made me hungry. Egg and bacon time.
Different trainer today. Apparently for 130 my lifts are shit. Awesome.
U-L35 Lower 16
130
DL
10x45
5x135
5x155
5x185
5x205 belt PR (+5lb)
1x205 no belt. got the twinge in my hip flexor/groin area again so called it.
BB split sq 12x75 (+5lb)
SLDL 12x155 (+10lb)
Standing calves in/out/forward 20x215 each (+5 reps) made me want to yack these were so tough
45 obliques 8x65 (+5lb)
Crunch machine 15x90 (+3 reps)
OH BB hold in smith 185x1:00 (+10 sec)
assistance*
hack sq 20xsled
45 back ext 20xbw
[quote]rcfromdb wrote:
U-L35 Lower 16
130
DL
10x45
5x135
5x155
5x185
5x205 belt PR (+5lb)
1x205 no belt. got the twinge in my hip flexor/groin area again so called it.
BB split sq 12x75 (+5lb)
SLDL 12x155 (+10lb)
Standing calves in/out/forward 20x215 each (+5 reps) made me want to yack these were so tough
45 obliques 8x65 (+5lb)
Crunch machine 15x90 (+3 reps)
OH BB hold in smith 185x1:00 (+10 sec)
assistance*
hack sq 20xsled
45 back ext 20xbw [/quote]
If your “SLDL” means single leg and not straight leg i fucking love it!!! jeebus I got to a whopping 70lbs the first time I tried single leg, and im still a lil stiff from that. Do u use a barbell or db?
oh, and congrats on your other pr’s!
Sounds like the trainers at your gym get hallucinogens with their paychecks.
are they hiring?
[quote]rcfromdb wrote:
Highly resisted the urge to tell the Urban Active trainer to FUCK OFF. To set the scene I was doing floor presses and lifting my butt up so I was declined from knees to shoulders.
Trainer: Are you doing a back or chest workout there?
Me: I’m doing floor presses. (wondering, back workout? wtf?)
Trainer: cocky I know you’re doing floor presses. Why are you picking your butt up?
Me: I can’t arch my back yet on flat so it mimicks the groove to my chest.
Trainer: YOU ARCH YOUR BACK WHEN YOU BENCH?! You’re compressing your spine!
Me: No, I’m flat from knees to shoulders because I’m on the floor. I don’t have the flexibilty to arch yet from a car accident.
Trainer: You shouldn’t arch your back when you bench. When you’re 40 or 50 you’re going to be messed up.
I get shit like this daily. Cracks my ass up.[/quote]
I read this entire thread,and am encouraged to see your dedication and progress!I have been using wendlers 5/3/1 for a while now and it’s just plain awesome,worth the 20 bucks i spent to buy it. good to see another ohioan using this program,with winter almost here it’s about all we’ll be able to do anyways!!
[quote]rcfromdb wrote:
Different trainer today. Apparently for 130 my lifts are shit. Awesome.[/quote]
Why are these douches even talking to you? Maybe you need to practice your “I am a mean bitch, go fuck off now” look.
[quote]kimbakimba wrote:
go fuck off now" look.[/quote]
the words are so much more effective.
[quote]rcfromdb wrote:
Different trainer today. Apparently for 130 my lifts are shit. Awesome.[/quote]
wow. they said that to ya? dude or chick? major tool either way. you shoulda drop kicked em.
Cbear - stiff leg, not single.
Doink - I’m not doing 5/3/1, though I think that’s a great program, I wrote this one. Still tweaking it to perfection.
Deja - dude
U-L35 Upper 17
129.6
Band scap depress/retract/ext rotations
Jerk
10x45
5x65
2x85
2x95
5x100 PR (+4 reps) At first I was “scared” of the weight because I missed the double last time. I walked up to it and walked away a couple times because that voice in the back of my head kept saying I’d miss. Finally I just threw that scared shit out and psyched up. “I’m gonna throw this up like a little bitch.” Ripped it out of the rack. BOOM. Up like cake.
5x75 working on the drop
DB bench 12x45 (+6 reps)
OH pullup
2xbw
2x10
2x15 starting point on weighted dubs + 4xbw
DB row (clean) 12x55 (+2 reps)
EZ curl 12x50 (+2 reps)
DB preacher curl 7x20 (+1 rep)
Zottman curl 10x20 (+2 reps)
CG bench (smith)
10x125
10x95
1 DB OH tri ext 12x15 dropped the weight back down to focus on tris
Machine dip 9x90 + 5x70 - the 90 just about picks me up out of the seat
Cable obliques 15x72.5 (+3 reps)
DB hold 70x0:35
assistance*
Seated scap row 10x70 + regular row 5x70
Alternating concentric HS high row 10x90 + regular high row 10x90 explosive
Decline flexed fly 10x25
[quote]rcfromdb wrote:
Ripped it out of the rack. BOOM. Up like cake.
[/quote]
Awesome! Too bad you didn’t film it to entertain us.