[quote]josh86 wrote:
Check page 69 or 70, cephalic_carnage posted a picture of someone doing them all…I just looked at it today and I’ll be trying the one shown in that pic next time.[/quote]
There are alternatives, btw.
Exact explanations can be found in the doggpound over at IM.
Edit: Sry brothers, my schedule is horrible atm…
And the scale continues to move…this mornings weigh in = 211. 
No worries Carnage, I don’t think anyone here could ever be irritated with you - you help us out way too much.
Today is back again and I’m thinking that I’m going to just lower the weight on the cable rows and really focus on strict form and getting a good stretch.
Just a little bit of cardio this afternoon, but tomorrow is leg day.
I love leg day, the way you would love a girl who is great in bed but also makes sure to smack you in the balls after every roll in the sack.
Yeah, that’s how I feel about leg day.
[quote]WS4JB wrote:
Just a little bit of cardio this afternoon, but tomorrow is leg day.
I love leg day, the way you would love a girl who is great in bed but also makes sure to smack you in the balls after every roll in the sack.
Yeah, that’s how I feel about leg day.[/quote]
So that’s what happened in Newport?
Closer then you can possible imagine Cam.
WTF, it sounds like there is an interesting story behind this JB…
Cam I think you should tell us all if JB does not.
I just did my first “metabolic session”
It almost killed me.
It went like this
A1. Power clean + push press x 4-6 reps
no rest
A2. burpees x15 reps
rest 75 seconds
Repeat for 3 sets each
B1. Snatch-grip deadlift x6 reps
no rest
B2. 3-way DB swing (15 reps each arm, then 15 reps with both)
75 sec rest
repeat for 3 total sets
I thought I was going to puke on this one! I used 115# for A1, 225 for B1 and a 15# DB for B2. I caught my breath for 2-3 minutes then moved on
C. 1-arm DB rows
60 x12 (each side)
75 x12
80 x10
Than I did 15 minutes on the elliptical.
The biggest thing I noticed was how de-conditioned I am from the beginning of the summer when I was running and doing more overall activity. Hopefully that will come back quickly. I hate sucking wind after the first set
JB, Cam, etc – just because this is called a brotherhood doesn’t mean you guys have to be gay, jeezussss.
Tore it up today.
Wednesday - Back
Rack chins
bw x 12
bw x 10
40lbs x 10
60lbs x 20 + 8 / bw x 5 (spent)
Lat pulldowns (had to add weight to the top set. I used to not like lat pulldowns and didn’t feel them at all but after a few simple suggestions from CC i’m LOVING them.)
150lbs x 12
175lbs x 10
210lbs x 18 + 7 / 150lbs x 10 (ridiculous pump it hurt bad)
Rack deads + shrug
315lbs x 10
405lbs x 10
535lbs x 6 (first rep was weird since I forgot to shrug with the momentum, so shrugging that from a dead stop destroyed me)
so i had to do another set.
535lbs x 6 (I’ll get 8-10 next week)
Bent over rows
225lbs x 10
245lbs x 12
275lbs x 10
315lbs x 13 (good set)
DB “Kroc” Rows (I broke the 150 2 weeks ago… so 145 is the highest they got… I got super nauseous during the left arm
145lbs x 30 R
145lbs x 30 L (had to put it down every 10, then every 5 reps to take a breath)
died.
It was a good session. And arms tomorrow woo! Nate, good to see you back big dog.
Haha, well he left me and my four (female freshman) friends at campus and jumped in a cab with his buddy, headed to Newport. That’s all I can tell you, but i guarantee you some freaky shit went down. This was the karaoke night…
Anyway,
Sheiko 29 Week 2 Day 2
Deadlift to Knee
205x3
245x3
295x3
295x3
315x2
315x2
315x2
315x2
Bench
135x6
155x6
155x6
175x6
175x6
175x6
175x6
DB Bench
60x10
60x10
60x10
60x10
60x10
Rack Pulls
225x4
275x4
315x4
315x4
335x4
335x4
335x4
335x4
DB Lunges
50x5 (each leg)
50x5
50x5
50x5
50x5
Notes: For some reason this session took forever, probably more then an hour and a half. Was fun, but right when I was about to start my last set of rack deads, my I-Pod, which was playing White zombie’s Astro Creep CD switched to the one non hard song on the album. Needless to say I had to re-coop and set up again hahaha.
That’s the absolute worst! When you’re about to do a heavy set and then the one fucking pussy song on your ipod comes on the shuffle. I hate that with a passion! lol
Week IX
Workout 2
Deadlift 1x1x320
135x10
185x6
225x4
305x2
325x1
345x1
365x1
415x FAIL
385x FAIL
All my successful lifts were done with no straps, my Schiek belt(back saver) and a mixed grip. I screwed myself by getting cocky and going for the 415 without properly working my way up. I used the wrist strap for both the 415 and 385 attempts. So for now my 1 rep max on the deadlift raw is 365.
Today’s Back
HS Row:
10plates x12
10plates x11
10plates x10
10plates x10
HS High Row:
8plates+10s x12
8plates+10s x12
8plates+10s x11.5
8plates+10s x11
Close, neutral-grip Cable Row (strict, good stretch):
210x12
210x10
210x10
210x10
*very light cheating on last rep of each set
*Chest-supported row stretch
Wide-grip Lat Pulldown (strict, good stretch at top of every rep):
180x10
180x10
180x9
180x9
*wide-grip hang stretch
Solid session, great pump, stretches felt good.
Totally random, but this picture was just tagged of me on Facebook and my forearm looks thick as fuck and I wanted to share… hahahaha.
The guy I’m talking to is my 155 pound lifting partner/roommate haha. We were at our neighbor’s apartment making an appearance.
New young and skinny guy here, tonights session…
leg press
225x8
315x6
405x6
475x5 was just just pushing it
405x5
315x6
225x7
135x10
deep squat… i litterally cant go lower with weight on my back then i did
135x10
225x5
225x5
275x3
225x3
cable pullup
body weight plus…
20x10
60x5
45x5
45x5
barbell curl
66x10
66x7
55x7
55x5
then i ended with alot of dumbell wrist curls, as the top side of my forearm seems to be a week point… didnt actually plan on doing pullups and bicep curls… just after the deep squats i wanted nothing more to do with legs and the vomit i kept tasting seemed to agree with me
legs
squat
80kgx5
100kgx5
120kgx5
130kgx5
135kgx3
140kgx1
145kgx1
147.5kgx1
150kgx1
100kgx25
that is a 10kg pr, went up easier than I thought, next week might do some singles, doubles, triples with 150kg
that is a 10kg pr for the last set aswell, previous best was 90kgx23
leg press
200kgx10x3
done
[quote]bugeishaAD wrote:
JB, Cam, etc – just because this is called a brotherhood doesn’t mean you guys have to be gay, jeezussss.
Tore it up today.
Wednesday - Back
Rack chins
bw x 12
bw x 10
40lbs x 10
60lbs x 20 + 8 / bw x 5 (spent)
Lat pulldowns (had to add weight to the top set. I used to not like lat pulldowns and didn’t feel them at all but after a few simple suggestions from CC i’m LOVING them.)
[/quote] Cool, something to show my grandchildren when they come visit me in the old age home 
(“Hey, Gramps’ life wasn’t a complete waste of oxygen, he helped out some random dude on the internet!” … “Yeah, whatever, let’s go to the crossfit2100 facility.”)
If you did those strict, then you may just have a shot at LDC’s textbook set with 415(or was it more?). At some point, anyway
[quote]
DB “Kroc” Rows (I broke the 150 2 weeks ago… so 145 is the highest they got… I got super nauseous during the left arm
[/quote] Take your time between arms on those. Also, are you telling me that they only had ONE 150? Or did they lock the other one away (“Ey look, it’s that dude again… Quick, hide the DB’s!”)
Liar.
[quote]Cephalic_Carnage wrote:
(“Hey, Gramps’ life wasn’t a complete waste of oxygen, he helped out some random dude on the internet!” … “Yeah, whatever, let’s go to the crossfit2100 facility.”)
!? Do it like a real man and shrug backwards from a dead stop at the top of each rep. Cmon. You’re just afraid that you have to lower the weight. Sissy. 
If you did those strict, then you may just have a shot at LDC’s textbook set with 415(or was it more?). At some point, anyway
Take your time between arms on those. Also, are you telling me that they only had ONE 150? Or did they lock the other one away (“Ey look, it’s that dude again… Quick, hide the DB’s!”) [/quote]
I don’t think they can accommodate 300lbs of retired hunky-man in these facilities…
Just to make sure my sarcasm-o-meter isn’t broken, the shrug comment is sarcastic, rightttt? Cuz I can handle 515 so I figured it was time to up the weight.
The rows definitely are not strict form. The 245 sit is pretty strict, but still not everything is completely still except my arms/back. I get into it a little bit. The heavier I go, the more this happens. Not as bad as I used to though. I gradually get heavier and heavier, then as form gets compromised, I drop the weight and work on higher reps at a controllable weight until I work back to what i was at, but for 8-10+ reps, and with better form. It’s like bulking and putting on a little excess fat, but with weights, ha.
About the 150lb’er, they hid the other one… I think they’re afraid I’m going to break it to (it’s in the Powerlifting Room (capitalized because they think they’re the shit and get mad at me when I come asking if I can use one of the big dumbbells that they don’t even use…). And I guess I’ll take more time next time… i was tasting vomit and that just is never fun.
I’m excited about tonight! In-Human pressing time.
Nothing sucks a bigger dick then the 30 minute walk home, most of it down a steep hill, after Leg day.
Rock Bottom front squat -
135x15
165x10
185x8
225x4 (fell off my shoulders early)
225x6
HammerStrength Leg press*
*kind of a weird set up, but i get a great pump out of it
355x12
540x10
625x9
625x7
Leg Curl- Hammerstrength,weird strength curve
80x12
105x10
105x9
Leg extension - again, weird strength curve
2 plates x15
2 plates + 2 25’s x 15
2 plates + 2 25’s x 15
Free motion Calf raise-
Stack x 50 reps
Comments: time for food and my post workout nap.
Weighed in at 194 on an empty stomach this morning, if i had any carbs in me at all im positive i would be over 200.
–JB
I’ve been wanting to get a good bike to start riding to work, then from work to the gym and then from the gym home every day…but I’m like 8 miles from my house to work and I haven’t checked from work to my gym but I’m sure its another 8+ miles and then home from the gym would be another 5 probably. What you guys think? lol
[quote]josh86 wrote:
Check page 69 or 70, cephalic_carnage posted a picture of someone doing them all…I just looked at it today and I’ll be trying the one shown in that pic next time.[/quote]
Thanks mayne.