[quote]WS4JB wrote:
BTW, 2 songs that fired me the Fuck up during my training today.
Trapt - Who’s going home with you tonight.
DoubleDrive - Imprint.
[/quote]
This crap gets you pumped up?
thanks me later
[quote]Stuntman Mike wrote:
WS4JB wrote:
BTW, 2 songs that fired me the Fuck up during my training today.
Trapt - Who’s going home with you tonight.
DoubleDrive - Imprint.
This crap gets you pumped up?
thanks me later[/quote]
Meh, not that great.
[quote]Stuntman Mike wrote:
WS4JB wrote:
BTW, 2 songs that fired me the Fuck up during my training today.
Trapt - Who’s going home with you tonight.
DoubleDrive - Imprint.
This crap gets you pumped up?
thanks me later[/quote]
You’re my hero. Mushuggah is amazing.
Took care of business today. Set PRs on everything I think.
Thursday - Arms
Alt. DB curls with offset grip
30’s x 10
35’s x 10
45’s x 10
60’s x 19 L 18.5 R (attempted the 19th, didn’t happen haha
Preacher curls (narrow elbows, wide grip) [NOTE: it was a different, heavier bar that weighed 35lbs I think]
55lbs x 10
75lbs x 10
95lbs x 3 (felt like doing my workset with this)
95lbs x 15 (get some)
Pinwheel curls
50’s x 10
65’s x 10
80’s x 16 OOOOOOH
attempted bicep stretch. meh.
In-Human CGBP
warmups:
95lbs x 15
135lbs x 15
225lbs x 10
275lbs x 4
295lbs x 4
work set:
275lbs x 9.5 + 6 + 4 (yeah buddy! intense set)
PJR Pullovers
70lbs x 10
80lbs x 10
100lbs x 11
65lbs x 8 hold the bottom stretch
Tricep pressdowns (straight bar, close grip)
11plates x 16
12plates x 13
14plates x 11 / 10plates x 8 / 8plates x 8 (oooooh pain)
tricep stretch with 60lbs DB (a bit easy, will up it)
2 sets calves.
So yeah, PRs all around. No big fuckin deal. 
Some guys asked my training partner and I what we do for triceps… haha. I told them close grip, pullovers, and pressdowns, HEAVY. and they’re like “mmk”.
10 minutes later they’re doing kickbacks. wow.
Awesome session though. I’m pumped. Also, my training partner gained 4 lbs.
[quote]Stuntman Mike wrote:
WS4JB wrote:
BTW, 2 songs that fired me the Fuck up during my training today.
Trapt - Who’s going home with you tonight.
DoubleDrive - Imprint.
This crap gets you pumped up?
thanks me later[/quote]
Polyrythms ftw
Still prefer the songwriting on destroy/erase/improve, though.
And Thomas Haake could do some more intricate stuff on the cymbals or something… For once.
Nice for droning out the rest of the gym, though.
[quote]dre wrote:
Stuntman Mike wrote:
WS4JB wrote:
BTW, 2 songs that fired me the Fuck up during my training today.
Trapt - Who’s going home with you tonight.
DoubleDrive - Imprint.
This crap gets you pumped up?
thanks me later
Meh, not that great.[/quote]
I doubt that anyone who’s not interested in polyrythms and polymeters would dig this.
Maybe try something like Cephalic Carnage - Dying Will Be The Death Of Me
Seriously though, I couldn’t listen to anything other than tech-death/black or thrash during and before a workout… At my current gym, they just tune in the regular radio stations (meaning chart-music all the time. How the fuck is madonna or some soft-rock going to help you destroy the weights?).
[quote]bugeishaAD wrote:
Took care of business today. Set PRs on everything I think.
Thursday - Arms
Alt. DB curls with offset grip
30’s x 10
35’s x 10
45’s x 10
60’s x 19 L 18.5 R (attempted the 19th, didn’t happen haha
Preacher curls (narrow elbows, wide grip) [NOTE: it was a different, heavier bar that weighed 35lbs I think]
55lbs x 10
75lbs x 10
95lbs x 3 (felt like doing my workset with this)
95lbs x 15 (get some)
Pinwheel curls
50’s x 10
65’s x 10
80’s x 16 OOOOOOH
attempted bicep stretch. meh.
In-Human CGBP
warmups:
95lbs x 15
135lbs x 15
225lbs x 10
275lbs x 4
295lbs x 4
work set:
275lbs x 9.5 + 6 + 4 (yeah buddy! intense set)
[/quote] You’re going rather low in reps on your 295 rep set… Just keep in mind that this is not a powerlifting exercise. You could do that with regular (elbows tucked etc) cgp’s, but the ih version may be a little tough on the elbows over time if done this way.
Maybe cut out the superheavy set and concentrate on getting the rp set up/making bigger jumps in weight on that one.
[quote]
PJR Pullovers
70lbs x 10
80lbs x 10
100lbs x 11
65lbs x 8 hold the bottom stretch
Tricep pressdowns (straight bar, close grip)
11plates x 16
12plates x 13
14plates x 11 / 10plates x 8 / 8plates x 8 (oooooh pain)
tricep stretch with 60lbs DB (a bit easy, will up it)
[/quote] Hmmm. Sure you’re doing that one right? (do you use 2 hands or one on the db?)
I think I’ll post that image of ih doing the standard stretches for you guys.
[quote]
2 sets calves.
So yeah, PRs all around. No big fuckin deal. Some guys asked my training partner and I what we do for triceps… haha. I told them close grip, pullovers, and pressdowns, HEAVY. and they’re like “mmk”.
10 minutes later they’re doing kickbacks. wow.
Awesome session though. I’m pumped. Also, my training partner gained 4 lbs.[/quote]
Good to hear
Make sure to try out the rev-wide-grip smith bench (ass off bench, push towards feet and up, grab bar not with whole hand but only thumb and forefinger so that your hands are half-way between a supinated and hammer grip… You know… the usual stuff.) once your progress slows down too much on the IH.
Ok, hope the pic will be big enough… I’ll just e-mail it to one of you for sharing if it doesn’t work out this way.
[quote]Cephalic_Carnage wrote:
You’re going rather low in reps on your 295 rep set… Just keep in mind that this is not a powerlifting exercise. You could do that with regular (elbows tucked etc) cgp’s, but the ih version may be a little tough on the elbows over time if done this way.
Maybe cut out the superheavy set and concentrate on getting the rp set up/making bigger jumps in weight on that one.[/quote]
Yeah, well, maybe I’ll dump it next week (I think since I should get 10 reps on the first part of the RP next week, in 2 weeks I’ll up the weight 10lbs or so. It wasn’t to failure or anything (I probably have a strong 6 in me) but I like the sensation of going a bit heavier than my work weight, then coming back and it feeling light as fuck. But thats a mental thing I guess. I see this most noticeably on squats – when I’m warming up, 315 doesn’t feel all that wonderful, but after a workset at 385 or 405, it’s a fucking joke and i can bang out over 10. But duly noted.
[quote] Hmmm. Sure you’re doing that one right? (do you use 2 hands or one on the db?)
I think I’ll post that image of ih doing the standard stretches for you guys.[/quote]
Ahhhh, I was doing the tri stretch with 2 hands. That makes better sense. Will do next week. Also I had the right idea for bi’s, but I guess it takes a bit of getting used to. I feel like it tweaked my wrist a little bit.
[quote]Good to hear
Make sure to try out the rev-wide-grip smith bench (ass off bench, push towards feet and up, grab bar not with whole hand but only thumb and forefinger so that your hands are half-way between a supinated and hammer grip… You know… the usual stuff.) once your progress slows down too much on the IH.[/quote]
Progress slowing down? I’m just gettin’ started baby. I am seriously loving these IH presses, I think they are my favorite exercise of the week. People watch us like wtf are you doing… but it just feels so good! But yeah, once I’m RP’ing 365, I’ll think about switching to rev. grip…
As always CC, I sincerely appreciate your comments and advice.
Got off today, then we’re throwing a party in my apartment tomorrow night for my birthday. Will still be working shoulders earlier in the day. Then some alcohol consumption.
Lets grow some icky muscles boys.
Yesterdays Back �?? Another session where I fucking destroyed everything!
HS Row (Maxed amount of plates I can put on, going to have to figure a way to add more weight to this �?? Carnage any suggestions?):
10plates x10
10plates x9
10plates x9
10plates x9
*I’m thinking of trying to come up with some type of bar I can slide inside of the HS Row machine’s bars. I remember reading something about that over at IntenseMuscle.com
HS High Row:
8plates x12
8plates x11
8plates x12
8plates x11
Seated Cable Row (strait bar):
230x12
250x10 �?? entire stack
250x10
250x10
Close, neutral-grip Lat Pulldown:
220x10
220x9
220x9
220x9
Like I said, I fucking destroyed everything! Maxed the weight on HS Row and Cable Row, good progression on every lift!
Oh and while I was doing the HS Rows this really big dude came up to me and told me he has a security company that does security at night and bouncing on the weekends and asked if I’d ever thought about doing that. =) That made me feel like I’m definitely going in the right direction!
Ended up telling him I’ve got a full time job during the day and have to get up at 6am so I can’t really work nights…but next time I see him in there I’ll probably grab his card or something just incase I change my mind later on.
Legs Last night at the local…gulp…YMCA.
This place used to be the most hardcore place in town, no more my friends, they moved the stuff out of the basement, built on a fully carpeted extension of the building, the free weights are next 3rd place behind a massive amount of cardio and machines that i had to max out the stacks on, very sad day.
I actually had trouble finding enough 45 lb plates to do my squats and dead lifts.
Moment of silence for another good gym biting the dust.
I think I am finally back to normal after a Monday’s crappy bench session and Wednesday’s crappy Deadlift session.
[b]Bench
6x2 @195
Squat
3x3 @285[/b]
Squats were heavy and bench felt heavy, but all the reps went up smoothly and I feel god about the session.
I did 10 minutes after lifting on this Precor elliptical/stair-stepper hybrid thing. I haven’t done cardio in some time. It definitely kicked my ass a bit.
[quote]WS4JB wrote:
Legs Last night at the local…gulp…YMCA.
This place used to be the most hardcore place in town, no more my friends, they moved the stuff out of the basement, built on a fully carpeted extension of the building, the free weights are next 3rd place behind a massive amount of cardio and machines that i had to max out the stacks on, very sad day.
I actually had trouble finding enough 45 lb plates to do my squats and dead lifts.
Moment of silence for another good gym biting the dust.[/quote]
I feel for ya… Been switching gyms like crazy these last few months myself.
[quote]josh86 wrote:
Yesterdays Back �?? Another session where I fucking destroyed everything!
HS Row (Maxed amount of plates I can put on, going to have to figure a way to add more weight to this �?? Carnage any suggestions?):
[/quote]
I vaguely recall something from IM as well… But we don’t have HS machines over here, so I usually pay no attention to posts concerning those.
Ask ScottM (with his crazy memory) or run a search over at IM. If all else fails, just post a question there in the puppypound or so.
Btw, since you maxed out the cable row as well, why not put Kroc Rows or Rack Pulls in there? (or are you doing some form of deadlift on leg-day? Then I’d go for Krocs. Need to have at least one heavy free-weight movement for back, imo.)
Congrats on your workouts, btw!
Yeah that sucks JB. Thankfully my equipment will always be just that…my equipment, my atmosphere.
Drastic change in plans for me. I’ve decided to cut 10-15 lbs, because if everything goes according to plan, I’ll be going to Marine boot camp this January or February.
Since I haven’t been giving much attention to cardio of late, I figure dropping a little weight will make getting my conditioning up that much easier and faster. Since I only have 2-3 months to get ready, time is critical.
So basically I’m going to switch training to complexes, sprints, GPP, and running for the next few months in preparation. Gonna give complexes a try for the first time tonight, then plan on doing sprints Sunday, and I’ll go from there.
It’ll stink to lose some muscle, but I’m sure I’ll be able to regain it and more soon after boot camp. Any advice appreciated, as always.
[quote]bugeishaAD wrote:
Yeah, well, maybe I’ll dump it next week (I think since I should get 10 reps on the first part of the RP next week, in 2 weeks I’ll up the weight 10lbs or so. It wasn’t to failure or anything (I probably have a strong 6 in me) but I like the sensation of going a bit heavier than my work weight, then coming back and it feeling light as fuck.
But thats a mental thing I guess. I see this most noticeably on squats – when I’m warming up, 315 doesn’t feel all that wonderful, but after a workset at 385 or 405, it’s a fucking joke and i can bang out over 10. But duly noted.
[/quote] We use a heavy followed by a slightly less heavy set on quads and some backthickness exercises (some even do that on every backthickness exercise).
It’s a decent replacement for RP (when safety doesn’t permit you to rp the exercise… Deadlifts come to mind).
I prefer pure RP especially on pressing exercises, though.
[quote]
Progress slowing down? I’m just gettin’ started baby. I am seriously loving these IH presses, I think they are my favorite exercise of the week. People watch us like wtf are you doing… but it just feels so good! But yeah, once I’m RP’ing 365, I’ll think about switching to rev. grip…
[/quote] Try being somewhat agressive with your weight increases. Not so that you start tearing muscles, but you know, no “hmm, maybe I’ll add 5 pounds…” kinda crap Fast progress and switching exercises upon stalling will keep you gaining muscle “fast”.
I think I’ll get a good chuckle out of your reaction once we put you onto DC and you get to beat your logbook for the first time on that program…
My pleasure.
Oh well, have fun. Down a protein shake before you start with that, though.
That’s the spirit.
[quote]Cephalic_Carnage wrote:
josh86 wrote:
Yesterdays Back �?? Another session where I fucking destroyed everything!
HS Row (Maxed amount of plates I can put on, going to have to figure a way to add more weight to this �?? Carnage any suggestions?):
I vaguely recall something from IM as well… But we don’t have HS machines over here, so I usually pay no attention to posts concerning those.
Ask ScottM (with his crazy memory) or run a search over at IM. If all else fails, just post a question there in the puppypound or so.
Btw, since you maxed out the cable row as well, why not put Kroc Rows or Rack Pulls in there? (or are you doing some form of deadlift on leg-day? Then I’d go for Krocs. Need to have at least one heavy free-weight movement for back, imo.)
Congrats on your workouts, btw![/quote]
Thanks for the compliments and the input. I’ll run some searches over at IM probably. I was doing T-bar rows as my freeweight back exercise but there’s only one spot in my gym to really do them and half the time I have to wait too damn long for that spot so I started using the HS row machine which supprisingly not many people use even though it kicks ass.
I have some cheap olympic dumbbell handles I might start taking to the gym with me again like I used to to do kroc rows…can’t use the dumbbells at the gym because they only go to 100 which is like paper weight for rows.
I like doing things heavier, not a huge fan of super high rep work I like 8-12 reps and in order to do that on the kroc rows I’m guessing I would need like 200lb dumbbells or something ridiculous like that. Few months ago when I was doing kroc rows I did something like 130x25 each side (and I’ve gained a good 15-20lbs since then).
I could always do traditional BB rows but I do my legs 2 days before back which means heavy romanian deadlifts are being done only 2 days prior and I hate stressing my lower back again so soon.
Hmmm what to do…lol
H4M - dropping a few lbs. definitely makes conditioning work much much easier. I’m pretty sure there’s a good deal of running in boot camp and I dropped 2 minutes off my mile time just by dropping 20 lbs earlier this year. Good luck with your new focus.
Good luck with the marine boot camp preparations h4m - I’ll pick up the extra weight you have to drop. =) haha