[quote]Ct. Rockula wrote:
Damn, where’s InkAddict now? He needs to back me up on this.[/quote]
I’M HERE!
Nikki, you’re only a stupidhead if you allow yourself to think that you are. So if you think Ct’s serious…well, then maybe you may be a stupidhead.
I’m not sayin you are, I’m just sayin… 
[quote]inkaddict wrote:
[quote]Ct. Rockula wrote:
Damn, where’s InkAddict now? He needs to back me up on this.[/quote]
I’M HERE!
Nikki, you’re only a stupidhead if you allow yourself to think that you are. So if you think Ct’s serious…well, then maybe you may be a stupidhead.
I’m not sayin you are, I’m just sayin… ;)[/quote]
Yayayeeeeee
Rear Delts/Back
DB Shoulder Complex Warm Up
Immortal Pull 3x10
140
160
180
Rear Delt Fly 3x10…didmy ;ool at weights
Back
Smith Machine Row
2ppsx15
2pps 25x12
3ppsx10
3pps 25x8…good ones…mmmmmmmmmmmmm
Wide Angle Lat Pullout 3 sets
100x12
140x12
160x12
Magnum Back Machine…single arm 4 sets
Surrender Set Long bar lat pulldown 150
Lat Pulldown behind the head/Front trianle handle superset
Surrender Set Vhandle
Pathos Arc…getting 90 on this now
Kroc Row 90 pounds 43 on left arm 40 on right
Did a “rep climb” to hit biceps too0 40 pounds
lol…so I was looking through my camera and found a couple of old vids from last winter…someone make a youtube account for me and I’ll put them up…I can’t do the “letterbox” thing to save my life…not that it can be saved. =)
I saw Krocs at 90 and was like eh, then saw 40 reps and said “ooooohhh”
I want to work out with you, you seem sadistic haha
[quote]Nikki9591 wrote:
I saw Krocs at 90 and was like eh, then saw 40 reps and said “ooooohhh”
I want to work out with you, you seem sadistic haha[/quote]
lol
lol, maybe over the summer we’ll get the chance…shit, you’ll be hitting 40+reps by then…miss 70 pound Krocs…haha
and you got the nerve to call me sadistic
And the rep climb was by far tougher than the Krocs lol
Example of rep climb
Started playing with chains on Free Weight Barbell Rows
135 70 pounds of chain x15
185 70 pounds of chain x12
225 50 pounds of chain x10
275 50 pounds of chain x8
225 with no chain x? lol
Fell for the chains right there so they stayed out
HS Lat Iso Machine…single arm
1 plsyr 80 pounds of chain x15
2 playes 70 pouns of chain x12
3 plates 50 pounds of chain x 8
Did the same with an HS Iso Row…same weight single arm yada yada
I perfrom this move standing…not seated
Moved on to staright arm pressdowns done normally
Finished with Krocs 90 pounds…45 on left 42 on right…these had 10 pounds wrapped from my wrist to elbow
seated ca;f stuff
then was made a bitch by the prowler
this morning my little one spit up on me and smiled the biggest smile ever…like she was proud…
prowler after your training? If I did prowler work, it would BE my training.
You’re a beast, Rock~
[quote]Edgy wrote:
prowler after your training? If I did prowler work, it would BE my training.
You’re a beast, Rock~[/quote]
lol, thanks, Edge.
I’m sure age plays a role
but other than that I’d attribute the “next level” to nutrtion and recovery…during my session, I might eat fruit and a couple chicken breasts…so I always have energy coming as soon as its depleted…lots of water during training to get those nutrients to the muscles faster…and as for recovery…while its short during the sets…between exercises it might be up to 5 mins of rest before the next one …it was nearly 30 mins of stretch and post work out nutrtion before the prowler.
[quote]Ct. Rockula wrote:
[quote]Edgy wrote:
prowler after your training? If I did prowler work, it would BE my training.
You’re a beast, Rock~[/quote]
lol, thanks, Edge.
I’m sure age plays a role
but other than that I’d attribute the “next level” to nutrtion and recovery…during my session, I might eat fruit and a couple chicken breasts…so I always have energy coming as soon as its depleted…lots of water during training to get those nutrients to the muscles faster…and as for recovery…while its short during the sets…between exercises it might be up to 5 mins of rest before the next one …it was nearly 30 mins of stretch and post work out nutrtion before the prowler.[/quote]
age? i didnt know vikings ages in Valhalla!
[quote]Kerley wrote:
[quote]Ct. Rockula wrote:
[quote]Edgy wrote:
prowler after your training? If I did prowler work, it would BE my training.
You’re a beast, Rock~[/quote]
lol, thanks, Edge.
I’m sure age plays a role
but other than that I’d attribute the “next level” to nutrtion and recovery…during my session, I might eat fruit and a couple chicken breasts…so I always have energy coming as soon as its depleted…lots of water during training to get those nutrients to the muscles faster…and as for recovery…while its short during the sets…between exercises it might be up to 5 mins of rest before the next one …it was nearly 30 mins of stretch and post work out nutrtion before the prowler.[/quote]
age? i didnt know vikings ages in Valhalla![/quote]
I was not aware of this. Are you saying Edgy is an Immortal?
ph and posy Sierra Sinn, now.
Toll fr posting in my thread from now on is sierra sinn pics…
Where have you been?!?!?!?!
I miss you, Mr. Sadism </3
Prowler…conditioning…5 30 yard sprints at the high position and 5 at the low one
Tire flips…conditioning…550 pound tire I think…maybe 500? 10 flips in total…
Beat the hell out of tire for around 25 minutes…10 pound sledge hammer…so damn scared I was gonna hit myself in the face lol
lungs were on fire still are…first time in a long time I’ve sweated through my sweater and sweat pants…made a mess on the tire with dripping sweat
There’s this thing called a tornado ball which is a medicine ball tied to a chain…looks nasty…want to beat tire with ot next time…maybe split the time between tire and tornado…
anyway…still doing fst-7 and this year want a more “specialized” approach…so I’m doing two muscle groups a week on mon and thursday with the rest of the week being 8x3 follwed by 3-4 lifts with typical rep ranges
Thinking this…
Monday-fst quads/regular delts
Tuesday-Back
Wednesday-Hams
Thursday-fst delts/quads
Friday-Arm/Calves
Next 4 weeks will be a different pairing…after all the muscle groups have been hit I’ll figure out how to do the advanced fst-7 setup…
prowler is a definite everyday thing
sledge hammer and tire…dont know lol…fuckin rough
Might sneak a complex or two in…
all this is so ya know what I’m up to if I dont make it to the log everyday…
[quote]Nikki9591 wrote:
Where have you been?!?!?!?!
I miss you, Mr. Sadism </3[/quote]
I’ve been in the shadows, duh! I have missed you as well, Nikki…well, not you…more like your ass.
=)
So you’re enjoying the shopping cart without wheels, eh?
Brutal work dude, keep it up
[quote]inkaddict wrote:
So you’re enjoying the shopping cart without wheels, eh?
Brutal work dude, keep it up[/quote]
Thanks man. I love the damned thing dude!
But, what is the exactquote I used? Is it shopping cart with weights in it or shopping cart without wheels?
[quote]Ct. Rockula wrote:
[quote]Nikki9591 wrote:
Where have you been?!?!?!?!
I miss you, Mr. Sadism </3[/quote]
I’ve been in the shadows, duh! I have missed you as well, Nikki…well, not you…more like your ass.
=)
[/quote]
Story of my life.
I love the new plan! I’m digging the frequency pairings you got going on.