Fine-Tuning the Machine & Tacking on the Vanity Plates

Training
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EDIT: SINCE I GOT CRAZY W/THE PIX I DECIDED TO REPOST MY TRAINING FROM SATURDAY HERE AT THE TOP OF THIS PAGE; YOU DO KNOW THAT I’M VAIN, AND THE VANITY PLATES IN THE TITLE ARE 45’S ;D

So I was feeling particularly good this evening. All revved and ready to rock it in the gym. Here’s what I did.

Back/arms

BB bent over rows: 1x8x110, 3x6x110

HS high row: 2x8x160, 2x4x190

Stretchers: 2x10x60, 2x4x70

DB bench rows: 1x4x70, 1x5x70, 2x4x70, each side

SS: Skullcrushers/CGBP: 1x6/10x63, 1x6/6x63, 1x6/8x63 (Those non-standard ez bars are killing me w/strange #'s, oh well)

I told you that I was feeling fan-fucking-tastic, so I decided to join the pullup club here at PW… peer pressure is a bitch!

SS: BW dips/BW CG pullups: 1x4/4, 2x5/3

OH cable triceps ext w/rope handle: 3x10

Cable javelin-throw triceps ext: 3x8

Still feeling good, so I did some pulldowns to finish up.

HS Iso pulldown: 3x8x140

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For what it’s worth I weighed myself at the gym tonight. I really could care less what the scale says, but I was weighing one of the bars that I had used. So… in my sweats and Nikes I weighed in at 137.

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looking great! i have the same top but in black. doesn’t look as good on me, though :-p

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Very nice! I have severe limb envy here!

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Veggie: Very nice pics. You look great. And that’s an impressive number of pullups you busted out for just getting on the pull up band wagon. Of course, I would expect nothing less from a former gymnast. Nice training.

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Your patients must love how strong you are, or quiver with fear when they hear you mention “deep tissue” work.

Talk about volume! That workout looks brutal. Keep killin it Veg.

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[quote]Most Major wrote:
Your patients must love how strong you are, or quiver with fear when they hear you mention “deep tissue” work.

Talk about volume! That workout looks brutal. Keep killin it Veg.[/quote]

Yes, they get the benefits of my strength and my exceptionally pointy elbows. All of you piriformis syndrome sufferers would be greatly served by them. Patients also get a free ticket to the gun show pretty much year-round too. I am in perpetual motion at the office and we keep it warm, about 70 degrees, so I’m often in short sleeves or sleeveless tops. And I mean this in the most professional way possible, but I’ve found that it doesn’t hurt retention or compliance either.

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That’d be me. You can stick your elbows in my piriformis anytime, sugar.

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love the skin and gun show Veggie. I have a hard time wrapping my head around your vegetarian ways but damn you prove a strong point! :slight_smile:

and awesome pushups too.

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I had another amazing session tonight. Feel like I’m on a roll! I think a lot of it has to do w/being relaxed. I had some good stuff going on in the rest of my life over the last few days and it’s carrying over into my training. So here it is…

Chest/shoulders

Warm up: mobility stuff w/ resistance tubing and some Bradford presses w/ bar

BP: 1x5x85, 1x5x90, 1x5x95, 2x5x105, 2x5x115 (not totally full rom, but I didn’t have a spotter; just really wanted to see what 115 felt like)

DB Incline Press: 1x5x45’s, 1x8x40’s, 2x5x45’s (I got those babies up all by myself on the 1st set… HELL YES! Got a spotter for the last 2. There is this big, blue-eyed Italian guy who’s usually there around the same time as me. He trains in boots and carries around a bag of chalk, so I figured he would be a good spotter. He was and he was friendly, which is a bonus.)

More CG pullups tonight, trying to see how many I can do in one set: 2x5xBW

Then I moved on to my beloved DB carries.

1 arm: 1x40x~150 ft, each arm, cross-carry: 1x35’s x~150 ft, each side, 2 arm: 1x35’s x~75 ft, 1x35’s x~150 ft

SS: Mixed DB raises w/20’s (one arm front, one arm lateral)/Pull-aparts w/resistance tubing: 10/10, 6/7, 10/10

Felt like doing more DB carries, so…

1arm: 1x45x~250 ft, each arm (I almost killed some guy on the 2nd one, he walked right in front of me as I was making a turn. Close call. Idiot!)

Cross-carry: 1x35’s x~75 ft, each side

I was pretty spent by this point, my shoulders were burning. Just about to call it quits but I had my iPod on shuffle and some choice AC/DC came on and I just felt fired up for something else, so I decided to do some pushups as a burnout.

Pushups: 1x20, 1x10, 1x14

Done

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One of YOUR elbows in MY piriformis?..

Don’t threaten me with a good time.

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You look exceptional, Creative on grabbing the heal heel to get some more tricep definition

Workouts look good to, doing farmers walk 1 arm at a time seriously suck. I did that for awhile when i screwed my thumb up a few years back.

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[quote]Kalle wrote:
You look exceptional, Creative on grabbing the heal heel to get some more tricep definition

Workouts look good to, doing farmers walk 1 arm at a time seriously suck. I did that for awhile when i screwed my thumb up a few years back. [/quote]

Actually, I forgot to post that all of the carries are overhead. My farmers walks are a bit heavier than that.

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[quote]veggiestrong wrote:

[quote]Kalle wrote:
You look exceptional, Creative on grabbing the heal heel to get some more tricep definition

Workouts look good to, doing farmers walk 1 arm at a time seriously suck. I did that for awhile when i screwed my thumb up a few years back. [/quote]

Actually, I forgot to post that all of the carries are overhead. My farmers walks are a bit heavier than that.[/quote]

I think those are called waiters carries. Brutal

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Looking strong Veggie, awesome work.

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a strong sexah veggie!

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Veggie, you are rocking an awesome body. Hammies and triceps that I could only dream of! It is entirely fitting that you wear sleeveless tops most of the time. Who would want to hide all that deliciousness?

Speaking of peer pressure, I am inspired to do overhead carries. The second that all my lower extremities feel healed up, I’m there.

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Seriously intense work in here Veg, you’re killing everything!

Keep it up!!

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Always a pleasure coming in here.

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WTF, today was just one of those days where nothing was particularly bad, but not super good either. Work was ok, my boss is away skiing in Cali for the wk, so honestly it was a little boring. Both my gran and my sis came in to get adjusted, so that was cool. Headed for the gym after I left the office. Of course, some idiot dude was doing some kind of wrist curls in the squat rack when I got there, so I had to stare him down w/my evil bitch look after I warmed up. Session was decent, nothing really wrong, but not exactly in the zone either.

Warmup: wall squats, spiderman crawls, some bw squats

FS: 1x5x95, 1x5x115, 1x5x135, 1x5x155

Squat: 1x5x155, 1x5x165, 2x3x185

Speed DL: 2x5x185

RDL: 1x10x135, 1x5x185, 2x5x205

Suitcase DL: 3x95 each side, 15x80 each side

Those things are fucking brutal and extremely frustrating! Which is why I am loving them… Seriously, I really am enjoying the challenge of learning to lock down one side to execute them. A trio of idiots, 2 dudes and 1 skinny chick in UGGS! were doing BB rows at the squat rack next to me. Fucking priceless to see their faces when I nearly hit them putting the bar down OVER AND OVER. After the first time, you think that they would stay clear, but that would’ve been entirely to sensible. Moved on…

DB walking lunges: 1x2x60’s (too heavy, I was running out of gas), 1x10x50’s, 1x6x50’s (failure)

Core: SS-Wipers with swiss ball/Jandas: 3x10/20

Spent, I was irritated by then because at some point, probably during the dead fest, I managed to rip a callous on my left hand. It’s fine, I just trimmed it back, but it was hard to access the damage at that point and my hands were filthy. The scene there at gym #1 was pissing me off a little, so I’m considering checking out how Monday nights are over at gym #2 next week.

Oh, man. Just stood up to give the dog my scrambled egg scraps and my back is tight! Really tight, not injured just guarded. I must have irritated my lumbar discs a little. No worries. One of the benefits of my job is unlimited adjustments, therapies, etc. Gonna get strapped up to the spinal decompression table tomorrow after the office meeting. It’ll give me a chance to check up on how the newest staff member is doing w/ the setup. Plus, it’s a good excuse to lay down on the job :wink: