LWI
Flat bench
Bar x 10
135 x 10
185 x 8
205 x 6
225 x 3 / 2
135 x 15
Incline Bench
135 x 10
155 x 8
175 x 5
Rope Pressdowns (Double pulley setup, been a loooong time since doing these)
50 x 10 x 3
Overhead Rope Extensions
3 drop sets, 6 reps at each weight, with 3 weights…so basically 6/6/6 so I will call these, Devil Drop Sets
50/40/30 (each for 6) x 3 sets. Complicated? At least I understand it!
That was it, had to get in and out tonight. It was retardedly busy, yes…retardedly. There was a zumba class going on that was so big, they had to do it on one of the basketball courts. Note to self, never go there on Thursdays at 6pm, ever.
Saw a kid, maybe a fat 150, on the same leg press I only did 3pps for 10 with…put as many plates as possible on it. 9pps, and then 6 or 7 on top. I KNEW what he was going to do…just KNEW it, so then I watched. (You know what’s coming…) I’ll just say, that with his ROM, he need not unlatch the safety catch on it. It was awesome. Wife comes over and I said “See that kid? Watch this” and then 10 minutes later, when he did his second set (gotta recover, bruh!) and my wife says “Um, wtf? I could do that!”
“Yes honey, you surely could.”
“Is that even doing anything?”
“No, 10degree knee extension basically, but no, it’s pointless.”
I am starting to wonder if I’ll go there and NOT see/hear something retarded.
I think not!
Hopefully back tonight, but I won’t be able do DL off the floor but I’ll do heavy rack pulls (LWI!). My legs are so sore from leg day, I can’t get up or down stairs in under 30 seconds!
Also, I’ve decided I really do need to start doing heavy ab work, so they’ll grow and start to become visible. In the right light, I can see the outside edge of them, so continued eating right + cardio + ab work, they’ll start to make an appearance. They will.
LWI
Went to the CG tonight, to do some back work. Didn’t have my Chuck T’s on, and was just planning on doing a few rack pulls (LWI), shrugs, little bicep work, and out. Well, I got a little more done.
Rack Pull (Right below knee) *Conventional
135x10
225x5
315x2/1 (Heavy as hell)
365x0
*Sumo
225x5
275x5
315x3
365x1x2 *PR, haven’t done sumo rack pulls over 275 before. Felt good. Vid to follow.
Shrugs (With straps)
225x20
275x15
315x10
Face Pulls (Have I mentioned I love these?)
100x15
115x12
130x12
Cable Low Row
130x12
145x10
145x8
Pinwheel Curls
35x12
45x10
50x10
Straight Bar Curls
60x10/10/8
Preacher Machine
60x15
95x11
110x6
*Got a massive headache during these, not sure if it was from dehydration or what, but it sucked ass.
The kids you can hear in the video, I thought they were going to kill themselves. Putting 135 on the bench like they’re going to be able to lift it, when they whole group of them didn’t weight more than 135! Idiots.
However, I did see a beat up Hyundai Elantra in the parking lot on my way out, with the license plate “FURTMRO”. That’s right, Future Mr. Olympia folks, right there in my gym. I couldn’t have told you which guy it was, but hey, even Mr O’s gotta start somewhere, right?
Commercial gyms are fun aren’t they?
just checkin in on ya!!
Congrats on getting below 200…
That was my nemesis too grrrr But I’m a GIRL, so it felt even worse…
Anywhoo, great work and keep killing!!
nice rack pulls Ink!
and those are some heavy facepulls sir.
Yeah they’re a trip, trav
Thanks for check-in in Betty, hope you’re doing good these days
Thanks N, I don’t know if my bar at.home is light, or the ones at this.gym are heavier, or what. Something is making it so I can’t lift as much as I feel I should be.able to, just from past workouts. Oh well, I’ll keep pushing myself and see what happens.
Brother in law (former to be, I guess) came by today and we trained shoulders. It went well, despite not seriously pressing in a while.
OHP
Bar x 15
95 x 10
135 x 8
165 x 3
95 x 10
Arnold Presses
30 x 12/10/8
DB Lateral/front raise SS
15 x 10 x 3
Bent over lateral raises
15 x a bunch x a few
Felt good, was nice to lift at home again and not around a bunch of clowns. It’s nice to be able to tell my wife that I still lift at home when I need to, so she doesn’t think I don’t need or appreciate having a home gym 
Maybe legs tomorrow, but I think they’ll still be stupid sore. We shall see!
PS: bro in law said my arms were looking jacked. Nice gettin a compliment other than something about me.getting smaller (fat wise)
[quote]Ct. Rockula wrote:
Dude, is that thing really that hard? I don’t believe it. Its a damn shopping cart with weights on it.[/quote]
lol
Commercial gyms provide lulz by the truck load.
LWI
Too much “Beiber-Hair” in that vid, Rock
DF, yeah dude, SERIOUS lulz!
50min fasted steady state yesterday morning, made it to the CG for some leg training
Wanted to do reverse band squats, but Mr. “Imma do 50 sets of DL’s with 135 AND the pussy pad” was using one cage, while “TRX Lady” was using the other one…opted for regular squats.
135x10
185x5
205x5
225x3(Belt on)
255x2
275x1 (Not all that hard really. Spotter (Bro in law) is eager to grab the bar when it looks hard, he needs to be schooled in what “make me earn it” means, but still, the bar went up easy, and I know I got more in me.)
Band squats, just quickly rigged these up to see how they feel, band tension was gone at the bottom, but picked up from about a 1/2 squat depth (perfect for some LWI)
(EFS Strong Bands)
Bar x 15
135 x 10
135 x 10
Seated calf raises
Some x Some
Plyobox jumps (Never done these, thought it’d be ‘fun’)
Low box (16 inch maybe?) x 5
Medium (24"?) x 5
High (36"? Right about my hip level) x 1
Was surprised I made the high box, honestly. I think it’s more a mental thing than anything else. Think I’ll have a ME day and a DE day for squats, to get my max up.
Good day, not too beat up feeling today which is good, because I went in with my quads still sore from the last leg day. Body needs to get accustomed to this volume, but it’s working and while the scale’s haulted, the mirror image hasn’t.
[quote]DixiesFinest wrote:
Commercial gyms provide lulz by the truck load.
LWI[/quote]
THIS!!!
hitting hard Ink - Impressive!
grats on getting under 2 bills!
also, for teh abz, i recommend cable woodchops. i like em with the cable high. wicked pumps brah.
planks!
actually the newest article about core training is purdy cool.
What “day” is most common to do abz? Leg days get pretty long now, not sure if my DL/back day makes sense because the back of my core would be fried, chest day? shoulder day? Maybe an “off” day? I’m a newb when it comes to ab training…obviously
[quote]inkaddict wrote:
What “day” is most common to do abz? [/quote]
I read an article in TN that Abs recovery time is faster than most other muscles, so they (like calves, traps) can be trained every day. The article went on to state that if you train your abs prior to your regular session, then the Abs will have to work harder and get stronger as operating as a stabilizer and secondary muscle that is already reached a level of fatigue.
I’ve been training abs prior every workout session, including squats and Deads and have noticed that they have increased in size and strength.
my $.02
Thanks Edgy, I guess that makes sense. So you just do a little bit of ab work each time, rather than 1 (or 2) long sessions, just demolishing the crap out of 'em?
I hate having really sore abs, and sneezing. AAAH-CHOO! OUCH! DAMNIT!
[quote]Edgy wrote:
[quote]inkaddict wrote:
What “day” is most common to do abz? [/quote]
I read an article in TN that Abs recovery time is faster than most other muscles, so they (like calves, traps) can be trained every day. The article went on to state that if you train your abs prior to your regular session, then the Abs will have to work harder and get stronger as operating as a stabilizer and secondary muscle that is already reached a level of fatigue.
I’ve been training abs prior every workout session, including squats and Deads and have noticed that they have increased in size and strength.
my $.02
[/quote]
Good points edgy, but ink it depends on your goals. If you want strength and mass, especially for deads and squats, you do not want to tire out your core stabilizers before you do core work.
However it depends on you and how, what you want from it.
Like edgy said, they can and should ideally be trained several times a week. Maybe some leg raises on leg day since your hip flexors should be at least somewhat fatigued. Maybe on chest upper body day do some predominantly upper abs exercises. Just my .02cents.
Which reminds me and after reading part of the westside methods book, is that i really need to get to it and do more ab work myself.
LWI… I like it, i think that could just catch on yet…
[quote]Heracles_rocks wrote:
Good points edgy, but ink it depends on your goals. If you want strength and mass, especially for deads and squats, you do not want to tire out your core stabilizers before you do core work.
However it depends on you and how, what you want from it.
Like edgy said, they can and should ideally be trained several times a week. Maybe some leg raises on leg day since your hip flexors should be at least somewhat fatigued. Maybe on chest upper body day do some predominantly upper abs exercises. Just my .02cents.
Which reminds me and after reading part of the westside methods book, is that i really need to get to it and do more ab work myself.
LWI… I like it, i think that could just catch on yet…[/quote]
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I’m definitely in it for the strength aspect right now, so I see your point about pre-exhaustion.
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I like the idea of something like leg raises on leg day, because yeah, my hip flexors are smashed usually and that makes sense. Upper abs on chest day since they’re “close” to each other, kind of like the “bis with tris” because the blood is already in the area, for massive pumpz. Thanks man, definitely shed some light on the subject.
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LWI, dude, it’s going to sweep this place, just watch. I’ve already seen Dixie dropping it in other places. Other people’s logs are a great place for it too. I’m thinking of signing posts (that are worthy) with “LWI” and waiting for the “Uh, WTF is LWI? Shouldn’t you write “INK”?”
Benching tonight.
(wait for it…)
LWI!
[quote]DixiesFinest wrote:
Commercial gyms provide lulz by the truck load.
LWI[/quote]
Exactly, the best is when they ask me where to find some decca and I laugh in their face. My response is usually “I buy meat and potatoes and the store” – and they look at me all confused, it’s wonderful.
Keep killing it.