Thanks Biker, 2 more weeks of screwing around and then meet prep starts.
Cond/core day nothing to see here…move along
Incline Tmill Walk 10 min .55 mi
Stat Bike Intervals 4 min cruise, 12 min of 20/40 intervals 4 min cruise, high rpm of 132… 5.91mi
elliptical 10 min .91 mi
foam roll
half kneeling cable chops 3x12sidex60
bird dogs a bunch
back ext 3x15xBW
thoracic ext 2x8side
good refresh day…deep tissue later this AM…ut oh!
Peace
BP 10x225 4x245, 2x265 6x225
Pendlay Row 8x135, 155, 165, 6x175
DB squeeze Press 3x10x50s
Motorcycle row 3x10x60 (read about them so I thought I would try them…
pushdown 12x75, 85, 90
I give myself a C- for today… got some work in, but that’s about all I can say…
Peace
Squat stance DL 5x225, 3x315, 2x345,1x365, 7x335, 2x4x345
snatch grip DL w/shrug hold 4x3x225
ez bar curl 10x70, 9x75, 8x80
rev curl 2x8x60
Lost power at home for 21 hours… thankfully we have a generator (it was 17 out last night) and the guy in charge actually remembered to have gasoline on hand…for once! Smart Goat
I give this workout a B- …the 7@335 is a rep PR…the rest of the workout …meh
Peace
its the meh that accumulates all them gainz
very smart move on the Back up- now go buy some new gas.
Kev- I hope you are right, I’ve been having a lot of meh lately…new gas bought and at the ready!
Incline Pause BP 3x205, 2x225, 1x235, 5x205, 3x3x205
deadhang chins 5x5
pullovers 3x10x60
straight arm pulldown 3x10x40 real slow
facepulls 2x10x70, 10x80
I rate this a B …considering the amount of beer I drank yesterday …it might be an A+
Enjoy the game…Peace
Squats 3x225, 1x265, 1x282.5, 11x230
pause Squats 2x4x235
RDL 10x185,195, 9x205
seated calf raise 15x85, 12x95, 100
back ext 3x12xbw
I give this one a solid B…if I hadn’t dropped the 10lb weight on my shin it would have been a B+
The 282.5 was due to operator error. Some dumbass put a 5 on one side and a 2.5 on the other…so for being stupid twice in one session…a D
Peace
Nice work in spite of loading errors.
BP 10x225,4x245, 255, 265, 8x225, 5x225
Pendlay row 10x155, 6x175, 4x185, 8x155
Squeeze Press 3x12x50s
Motorcycle row 2x10x60, 8x60
a B, had mixed 2 scoops of Plazma last night and got to the gym and realized they were in the fridge…awesome job!
Peace
I guess asking about plazma will have to wait.
Solid work.
Thanks Kev…Plazma report next week
cond/core day
Incline Tmill 20 min 1.23mi
Stat Bike 20 min 5.14 mi
planks 3x1min
bird dogs a bunch
Quad Thoracic Ext 3x8side
stretchy
Have a BOD meeting today…it will suck…
Peace
Looking strong Paul. If I lifted at 4 am I’d need something a little more potent then plazma. Something more like crack.
Years ago I had job that required me to get up at 4 am but these days the only thing I do around that time is wake up look at the clock and feel relieved I have a couple more hours of sleep to go.
GV- This is the hard time of year to do it for me… Its always dark all year round but now its dark and COLD…8 degrees this A, tomorrow -5 with windchill to 30 below 0…
Squat Stance DL 3x315, 2x345, 1x365, 385 2x5x325, 6x325
snatch grip DL w/shrug 4x4x235
Paused CGBP 4x225, 3x235, 2x240, 1x245, 250 2 fingers on the smooth
Pullthroughs 12x100, 10x120, 12x150
facepulls 12x70, 10x80, 10x90
this was an A-…no great weights just good solid work across the board. the CGBP was ad hoc and I am really happy with 250 paused…been over a year since cgbp paused work…quads are shot after squat stance…
The A- is because I remembered to do facepulls!
Peace
Crack makes me too jittery…
screw around and try not to die day
Pause squats 4x225, 2x245, 1x255, 265, 270 3x225, 2x5x135 long pause
hang clean and press 5x95, 105, 115, 4x125,135
EZ bar curl 3x10x70
incline db curl 4x8 slow
bb rev curl 3x10 slow
quads beat up from yesterdays squat stance DL, interesting squatting today…
-8 degrees out windchill -25…
Peace
Sounds like fun weather.
GV it was balmy +3degrees at 5 AM…I’m thinking of heading to beach to get jump on my tan!
It’s 75 degrees here in Orlando and I’m dreading the heat returning oh too soon. Not to wish you more hard times but I hope we get another arctic blast or two before spring gets here.
ahh 75 , we’ll see that in late June
pause BP 3x225, 2x245, 1x255, 3x3x230
pause squat 3x225, 2x245, 1x265, 2x5x225
couldn’t lift yesterday cause of an early meeting cant lift tomorrow cause of blood work and Dr’s. So I just did some stuff today …taking it easy this week and start meet prep next Tuesday…