Dead lift
135x5
195x3
225x3
250x7 (308)
GM - 3x10x135#
Side Bends - 3x10x45#
Cardio - 10 stairs, they were much shorter than I remembered, but I am much fatter than I remember, too.
Edit: Didn’t make clear what my first exercise.
Bench
10x45#
3x105#
3x125#
6x145# (174)
I messed up the last set because, well I was a jack ass and decided to hold my breath between two steps when I knew I couldn’t no matter the weight.
DB Bench
3x10x35#
Kroc Rows
8x40
8x60
8x80
8x100
8x120 (straps)
8x140 (straps)
9x160 (straps)
There was a video/photo shoot at my gym, so I stayed around and watched the stupid stuff he was doing.
Squat
3x185
3x215
3x235
Leg Press
3x10X180#
Side Bends
3x10x45#
Here is a chart showing my daily maxes (computed). I couldn’t figure out if I was going up or not, so I made a chart.
Its not a kroc row if you’re only doing 8 reps homie
[quote]Ct. Rockula wrote:
Its not a kroc row if you’re only doing 8 reps homie
[/quote]
Cereal…
The real reason I call them kroc rows…because it’s what bros do…even though I’m more of a horseman then a bro…but I got the truck…except without the decals and lift kit (it actually has a lift kit, but it’s only 4") and it still has mud on it from two years ago from the day after I washed it (read: it snowed 8’ in one night and ripped the mud off my truck when I knocked it off so I could see).
Ride hard.
All kidding aside. I’m just following what Kroc did, go up until I get to the heaviest DB I can then go for rep PRs. My gym has 250’s or 300’s I believe (unless someone broke them again which the HS football players have at tendency to do). My program doesn’t have me dead lifting a lot so I decided to throw in heavy db rows to supplement my back as I’ve noticed I have been getting weaker in the upper back.
[quote]Brother Chris wrote:
My gym has 250’s or 300’s I believe (unless someone broke them again which the HS football players have at tendency to do). [/quote]
Holy shit, what gym is that?
[quote]inkaddict wrote:
[quote]Brother Chris wrote:
My gym has 250’s or 300’s I believe (unless someone broke them again which the HS football players have at tendency to do). [/quote]
Holy shit, what gym is that?[/quote]
Die Hard.
[quote]Brother Chris wrote:
[quote]inkaddict wrote:
[quote]Brother Chris wrote:
My gym has 250’s or 300’s I believe (unless someone broke them again which the HS football players have at tendency to do). [/quote]
Holy shit, what gym is that?[/quote]
Die Hard. [/quote]
On 99th and Peoria? I did the meet there Aug 6th, but must have missed the humongous DBs. I like how hardcore and beat up the place seems, yet it’s inside a strip mall. Baller!
[quote]inkaddict wrote:
[quote]Brother Chris wrote:
[quote]inkaddict wrote:
[quote]Brother Chris wrote:
My gym has 250’s or 300’s I believe (unless someone broke them again which the HS football players have at tendency to do). [/quote]
Holy shit, what gym is that?[/quote]
Die Hard. [/quote]
On 99th and Peoria? I did the meet there Aug 6th, but must have missed the humongous DBs. I like how hardcore and beat up the place seems, yet it’s inside a strip mall. Baller![/quote]
You competed on my side of town and didn’t tell me?
Pretty sure they moved stuff like that into the back so not to be in the way of the meet. I’ll look tomorrow, but I’m sure they have them.
Lost 7 pounds since the 4th, weighed in the other day at 293.
I’m going to measure body points tonight, as well.
Military Press
45x10
95x7
115x5
130x3
145x6-7 (not sure so that’d be 175-180)
Straight arm pull downs SS/ reverse cable curls same reps
80# x 8,8,max,max,max
DB Seated Should Press
2x10x30#
8-15x30#
DB Curl
3x10x30#
The last set on the curls was with a super slow drop to the start position with a hard squeeze at the top, I figured I should make my curls more complicated so I can run for my bro-card.
Deadlifted today!
135x5
185x5
215x5
235x3
265x1 4 (309) (1#PR)
I skipped GM’s as my back had a nice pump going on in the lower back.
Side bends
3x25x45#
I had enough juice to go another half dozen times on the deadlift. I thought it would be better to leave some reps in the tank with such a lift since my shoulders/traps were already beat up from squatting/pressing workouts this week.
[quote]inkaddict wrote:
[quote]Brother Chris wrote:
[quote]inkaddict wrote:
[quote]Brother Chris wrote:
My gym has 250’s or 300’s I believe (unless someone broke them again which the HS football players have at tendency to do). [/quote]
Holy shit, what gym is that?[/quote]
Die Hard. [/quote]
On 99th and Peoria? I did the meet there Aug 6th, but must have missed the humongous DBs. I like how hardcore and beat up the place seems, yet it’s inside a strip mall. Baller![/quote]
So, I checked out the scene…the 250’s aren’t there. I asked around and they said that it got busted, I asked if they planned on fixing it. They said not unless a member fixes it.
I hiked a trail up to the top of Squaw Peak. Lit a fire, got in trouble, put it out…and now I am home ready for lunch and a nap while I yell at the Diamondbacks for sucking up the game in Atlanta.
I’m back. I lost 15 pounds in a month. 300 down to 285. Keep going. I’ve slacked on the cardio the past month because of school, but my diet of pizza and milk and kicking ass has helped. I also randomly do a Tabata after leg day (as long as I don’t have to wake up super early the next day).
From my heaviest, I lost 55 lbs.
McDonald’s Fight.
Deadlift
135x5
185x5
205x8 PR
Good Morning 135x10 3 sets
Ab Wheel max face plants.
Couple hill sprints.
DB Bench
25x5
30x5
40x3
45x5
50x5,5
MP 3x10
Chest supported rows
3x12
Check out the baby seal trying to be fierce at 0:15. He thinks he’s roaring with fury, but the sound he creates is akin to a toddler’s naptime snore.
