Body by Gregron

Training Training Logs
621

bwahahaha, dude, your story reminds me of when I picked up my daughter from daycare one time a couple years ago (so you’re pulling shit that a 2 year old did…) but she had stuck a little bead that you would put on a necklace, up her nose. It was so far back in there, it took me about an hour to finally get it out. Poor thing was crying and so scared…just like you when you ran home!

Haha, always impressive in here man.

Many lulz!

(Oh and 120# db rows is badass, and more badass that you could have done more. I need to see how heavy I can go with these. I’m thinkin…60’s)

622

HAHAHAHAHahahaha…ahh…HAHAHAH! Seriously? Too funny.

Greg, how do you do these cleans at your gym? Are the plates rubber? Aren’t you afraid to drop them? So many questions…

Def rest up for boxing! Boxing will burn up your arms like nothing else! Every once in a while I do a few rounds with my friend Julio. That shiz gets me so pumped! I’m like a little leprechaun shimmying about, ducking and jabbing - “can’t touch this!” HAH! Love it.

Filet mig-non is sooo yummy! Glad you had a nice night.

623

Nikki- Yeah I was feeling really good and was gonna crush some more exercises but I’ll have to save some energy for the boxing class

[quote]inkaddict wrote:
Poor thing was crying and so scared…just like you when you ran home!
[/quote]

Bwaaaaahahahahahahah! I literally just spit out the Jolly Rancher that I was eating. Amazing!

Masch- Yeah seriously, THAT. JUST. HAPPENED! The gym doesnt have rubber plates so I just do them like regular… just dont drop it :slight_smile: there was a little rubber mat on the floor though. it would be nice to do singles and then just drop the weight from the catch position and start again but I have to lower it down using my own muscles like a sucker.

624

Hah that’s rough man. I hate losing the rubber parts of headphones. One of my lifting partners found a size he liked then super glued them on so he wouldn’t lose them. Worth considering, I’d say lol.

Seems like you had a pretty solid workout pre-headphonestuckinear. lol. Awesome man.

625

Just got back from the boxing class at the possible new gym… it was awesome! The teacher is a former 2 time Golden Gloves winner and she was cool. It was an hour long and I had a really good sweat going. I think it would be a pretty awesome cardio workout so if we switch gyms we’ll probably end up doing that class one tuesdays and thursdays.

it was fun :slight_smile:

626

glad you got it unstuck
(thats what she said)

killer workout and boxing! woot

627

Note to Greg,

Do NOT try and break a squat PB listening to this:

I got stappled to the pins, fucking hilarious though!

628

478×640 79 KB

MiM- hahaha that is what she said :slight_smile: You ever do any boxing classes? It was such a kick ass cardio workout. I liked it a lot.

Oregand- hahahaha that song is bad ass! (and is very fitting right now, if ya know what i mean) wink-wink I love all the Lonely Planet songs. I’ve got quite a few of them on my ipod and I always laugh when they come on. The new one from last week is so awesome.

Ok heres the current update:

Saturday we had another football game. My brother, his wife and my niece came down for the game (my bro plays on the team with me) We smashed on the other team and I had a really good game (which was awesome) My fiances bro came down as well with his girlfriend. After the game we had everyone over for a BBQ. Chef Boyar Gregron was on the gril (of course)

Sunday we went out to Hash House for brunch and that place is out of control. Then we went car shopping… and by car shopping I mean we bought my boo a new whip! We got her a 2012 Volkswagon CC Sport! That thing is sweet… black on black… its a bad ass car. I’m gonna get the windows tinted and maybe some blacked out rims then it’ll be all set :slight_smile:

So today I got into the gym and was feeling ready to go. Decided that I need to start upping my cardio so I’ll probably start running here soon to prep for the academy (if i get in)

GYM:
WARM UP:
Basketball for 15 minutes & Stretch/Foam roll
2k Row in 7:43 (that row kicked my butt and got a great sweat going)

DB Incline Press:
70 x 12
80 x 12
100 x 8,8 (was getting a great stretch in these and was super pumped)

DB Flat Bench:
100 x 8,8,8 (<–hahahaha! These felt good but the 100’s is pretty weak)

Dips:
45lbs x 4 x 10

DB Laterals:
40’s x 12
45’s x 10,10

Rear lateral raises:
20’s x 3 x 12 (laying face first on the incline bench)

DB Front raise/side raise:
20’s x 3 x 10 (had a great shoulder pump going on. my lateral delts looked really full thumbs-up)

Tricep Press Downs:
150 x 12
180 x 12
190 x 12, 11 (190 is max on the stack)

Single arm cable pull down tricep thingys (very technical exercise name)
40 x 10
50 x 10, 10 (tri’s nearly esploded… cereal)

Then I decided it was time to get on the spin bike, crank up the resistance and get my TABATA on!

Did my Tabata for the bike(spin class style bike), resistance up to 15 for the work cycles and blasted through a little over 2 miles in the 4 minutes. I was super smoked and my legs felt wobbly after getting off the bike.

I started walking from the bike and thought to myself:
“So self, do you think its time to call it a day?”
then I thought
“Nay! Its time for some burpees!”

I went straight over and did 4 sets of 10 burpees with 60 seconds rest in between. My legs basically stopped working on rep 9 of the third set but I told myself i would do 4 sets and made myself do one more set. The 4th set was absolutely brutal. it was basically Ten 1 rep sets forced together to make a real set.

it was a great day in the gym. Did kind of a lot but felt awesome. Heres a pic of me today, you might need a pair of those special goggles that they use to look at solar eclipses to look at it… but there ya go lol :slight_smile:

629

[quote]gregron wrote:
then I thought
“Nay! Its time for some burpees!”
[/quote]

I lol’d.

Looking swole man. Arms looking real big and waist looking small.

630

Nice work man. Looking plenty swole also.

631

Whooohooo! Gregron! You’ve got a great chest. I’m all for more pecs on this site. And arms and delts are looking huge. Look at the definition through your forearm even. Nice. I don’t think the bad guys are going to pick your house.

And good for you for getting the Burpees on after that workout. I can’t imagine picking up the 100s for incline pressing. Weak? Whatever! I can’t believe how strong some of you guys are. Keep on kickin’ it!

632

Greggers, why you always so pink? Can we baste you with cocktail sauce or somethin?

How’s that injury? Where do you watch the NBA playoff games?

633

Blaze- Thanks bud, hahaha glad you liked it man. I was harnessing my inner Jack Black “Nay, we are but men! ROCK!”

DoveofWar- Thanks for checkin in big man. I’m gonna be getting clean n jerk tips from you soon.

PowerPuff- Thanks for the compliments. You truly are too kind and are making me blush. Hopefully the potential robbers all sign up for T-Nation accounts :slight_smile:

Ponce- What is up my man? hahaha I’m always so pink cause I’m putting out in the gym. I’d just dont TABATA cycling and burpees lol. I think a little redness is in order (also I’m 2/15’s Native American so thats my indian blood coming out) Injury? You talking about my semi whacked off shoulder that I slept on weird? Its back to normal now. I’m watching the games at my pad now. We got the TV hooked up now so I’ll be watching games posted up on my couch. What about you? You been going out to watch the games?

634

When do you find out about the academy??

635

Tabata bike is brutal on the legs. And you did burpees after. Those kill my hamstrings. Poor wittle legs, I’m surprised you had any blood left to rush to your chest and arms.

I like how you speak to your old self in Olde English :stuck_out_tongue:

What do you mean, “if” you get in? Your city will never know safety until you clock in =D

And for your Single arm cable pull down thingy… I call 'em Piston Pressdowns. And now I’m going to do them today, thanks to you reminding me.

636

Damn Broseph, lookin hawt :wink:

For cereal though, your pecs and arms are makin me jelly.

637

[quote]gregron wrote:

Tricep Press Downs:
150 x 12
180 x 12
190 x 12, 11 (190 is max on the stack)

[/quote]

Are these the pressdowns with the cable? I don’t know how you guys max this out, but I can’t even get past 130 lbs. That’s strong as hell.

Looking lean in that latest picture. Are you trying to get leaner than that? I’d be one happy camper if I could get that lean.

638

MiM- I wont know for a while. The deadline for applications is the 1st of june and then the interview/screening process goes on for 2 more weeks after that (if you make it that far) so hopefully if I make it past the initial application I’ll know by July??? I’m just keeping my fingers crossed and going to start upping my running to prep for hopefully getting in.

Nikki- Yeah the tabata was rough. I felt great afterwards (in a horrible way) but the burpees were definitely rough lol. Yeah hopefully I can get into the academy. I think I’ll do well if I can just get a shot. I think if I can make it to the interview stage I’ll be fine. I’m not worried about it if I can make it there… and if I get to the physical agility test? Wheeeeeeew! Its all over :slight_smile:

Ink- Thanks man. I’m really trying to bring up my shoulders and upper back these days. I rarely hit biceps (i know I should do more) but I’m a pretty tri dominant presser so they are bigger without doing all that much direct tri work.

Sam- Yeah those are done on the cable station. I was using the attachment that looks like an EZ bar, ya know the one I’m talking about? I’d like to get a little leaner. I carry most of my BF around the “love handle” area, so i’d like to tighten that up a bit and I think being a little lighter I’d be able to jump higher and my running would be better (whenever I actually start running)

FWIW I weighed in at 209 right before that picture.

639

I wish I could “rarely hit biceps” and have arms like yours.

Crazy.

640


Bug- I think its cause my back sucks so much… I think i’m very arm dominant and get a lot of biceps stimulation out of my pull ups and rowing motions, but I hit some Bi’s today just for you.

Ok so today I went in for some Back N Bi’s. I was ready for a monster session but after getting in the gym I realized that I was kinda drained (probably from yesterdays session)

Picture from today with a little pump going on. Arms were 17.5 inches pumped and BW was 208 at the gym

Shoot some hoops to warm up, stretched, foam rolled

Complex to start and get all loosened up (got this idea from Ct Rock)
Deadlift
BB Row
Power Clean
Front Squat

135lbs x 8 for two sets… then moved right into my cleans

Cleans:
135 x 5
185 x 3, 3
225 x 1,1,1
245 x 1,1 (the 225’s felt light but the 245’s were heaaaaaaaavy!)

Pull Ups:
BW x 10, 10
+25 x 8
+45 x 7

DB Rows:
110 x 12
125 x 12
140 x 10 (<-- I think this was a PR? not really sure but I think so)

Single arm Cable pull down/side crunch things (saw these mentioned somewhere and I wanted to try them out)
45 x 12
75 x 12
100 x 12 (i started to feel these pretty good on this last set but I want to play with them more thats what she said)

Stretchers for a little while and then moved on to da bi’zzzz

BB Curl:
90x 10
100 x 10
110 x 8

Alt DB Curls:
50’s x 8,8,8

Hammer Curls:
60’s x 6,6,6 (el diablo!)

then just a funky little set of burn out db curls with the 30’s

I didnt have any energy left for any conditioning thing today. hopefully i’ll have more energy tomorrow and i can blast out some more stuff. Not a bad little workout today.