OG, newbie here. Good work! I’m also a 5am trainer. Best time to get it done in my opinion.
Good pullin’ and nice work overall, OG.
[quote]ecogenx wrote:
When do you sleep? Very impressive dedication.[/quote]
Thanks ECO, I sleep during meetings at work…I find it to be very efficient use of time!
Thanks, JW, Sandpig and JJack…
Move along nothing to see here but cardio and abs…
Usual warm-up : 6 min treadmill, foam, mobility…
15 min elliptical with 12 minutes of intervals of 15s work/45s cruise
12 minutes bike hard
Planks 2x2min
Palloff Press w/ISO hold for 10sec 2x3x60
Chest Height cable chops 2/sidex10x60
Feel a little spent. I think its from being in the gym Monday night and then again Tuesday AM. or its just that I am in “holiday” shape and intervals kicked my arse…either way, I could use a goat nap.
Saturday cardio will feature the return of “complexes”…boy I hope I get hit by a meteor before than!
Peace
Cycle 5 week 1 BP day
Warm-up 6 min treadmill, 15 min foam , mobility, stretch
180x5, 205x5, 230x10 (+1rep PR) last rep was far from pretty…But Goats don’t care much about pretty!
Incline BP 4x10x135
supersetted with
Bent BB row 4x10x135
face pulls 3x10x110 1x8x120
Man what a night, my daughter got the throw-up bug ( up 3 times), coupled with a dog who cant make it through the night who took advantage of the nighttime activity by wanting to go out more. I dragged my carcass out of bed at 4:30 and I looked like a crack addict walking into the gym. So the BP work was hard, bar wasn’t exactly moving at a breakneck pace.
Peace
Great job on the PR, especially with the events of the evening! I think you are an iron addict!!
Great work, OldGoat. And nice PR. You bench is looking really strong!
Nice work OG
Big benching dude, nice work.
Thanks guys…one of these days I will load up and crack the 300 barrier…not today or tomorrow but sometime before the bass are biting!
Cycle 5 week 1 Squat Day I have decided to make Zerchers my main exercise.
120x5, 130x5, 145x10…going in light and making sure they are deep. Since I suck at all things squatting I am going to stay deep and add weight little by little… I am just going to move forward.
DB front Squat
4x8x70
GM’s
4x10x120
Incline Leg Press
4plates side 4x12
10 min bike…
Peace
[quote]OldGoat wrote:
120x5, 130x5, 145x10…going in light and making sure they are deep. Since I suck at all things squatting I am going to stay deep and add weight little by little… I am just going to move forward.
[/quote]
I share your pain. Great lifting
Nice work, OldGoat. Zerchers are painfully fun.
I hear Zerchers are the Shiznit. Nice work.
[quote]OldGoat wrote:
Thanks guys…one of these days I will load up and crack the 300 barrier…not today or tomorrow but sometime before the bass are biting!
[/quote]
Come to Texas and I’ll load you up with a live well of Striper. Right now.
Bring your next PR with you.
Thanks JW, LS and Jack…long way to go but I will keep my head down and plow forward.
OP- That ain’t fair…it will be months before i get to fish again…you are one lucky son of a gun if you can fish right now… We have ice and snow here and the bass have long gone deep undercover.
Peace
Oh no. No rest for you. Back to page 1, where you can’t hide!
Cycle 5 week 2 MP day
warm-up per usual
bar for a ton of reps, 95x6
120x3, 135x3, 150x6
did not push this at all, previous was 7 reps but was not going there today. I need to pick and choose when I go max reps…or next cycle I may reduce to 3 days a week lifting and allow more recovery time and be able to push more reps since lifting days will be spaced out more…this goat has a lotta mileage on him and needs to be careful as I really do not feel like re-habbing my shoulders again.
Neutral grip pulldowns 5x8x130
Tates 3x10x35, 2x10x40
laterals 4x10x20
peace
Nice work, OldGoat. 4 days a week is rough. I tried it, but quickly went back to 3. I just wasn’t recovering enough.
Nice pressin’.
LS- I think I might do the same, but I am not moving the lbs that you are so maybe I just need to suck it up, Although I do feel a little zapped these days, but some of that could be the body revolting against my anti-skoal campaign, the freezing freakin weather, the progress report my son got from school! Is it possible to love your son and still want to shoot him?
Cycle 5 week 2 DEAD (sumo) day
warm-up stuff, foam roller, blah blah blah…
SUMO
135x10, 135x8
205x3, 230x3, 260x9 (+1rep PR), there was definitely more to be had, but I am not killing myself over a rep or two in this cycle. Want to see if my energy levels return before pressing harder.
RDL’s 5x10x155 backed off 20lbs this week to focus on feeling the hammies.
pull throughs 5x10x130 widened up my stance to be more like sumo deads…oh boy, my backside is already complaining to my brain about this unfair treatment.
10 minutes easy bike,
Peace
Thats good work OG. Nice sneaking in that PR.