Now that is a beautiful pull. How you dip your hips down. Really sweet.
Dude, that wasn’t even max effort. I mean, it looked too nice, wassup with that?
Btw, if I saw you on an elliptical in a gym, I would stop and stare before I could help myself. Does that make me a bad person? Anyway, now that I’ve admitted it, I’ll apologize for being impolite just in case…
Since wifey is out of town, had to swing home to feed my dogs before lifting. Once off the freeway decided I did not want to get back on to go to ghetto gym, so I headed to the suburban Lifetime Fatness. Funny thing, there were more gangbanger types, derelicts, and juvenile delinquents meanmugging me and invading my personal space with their disgusting amounts of cheap cologne than the ghetto gym. Go figure. I did run into my old training partner Mike, and ended up talking to him for about 1/2 hour before I got started. A once great national level lifter, he now is facing several serious health issues (not lifting related). However, he does look awesome for being in his mid 50s: five ten, 250, and jacked. On to lifting:
shoulder rehab stuff
dumbbell bench (elbows out) 45s/55s/65s/75s/85s/95s/105s x 8, 3 x 8 w/115s, 85s x 30
JM press 135/185/225/275 x 8, 315 x 5
rev grip pulldwown 5 x 8-10
face pulls 5 x 8-10
laterals 25s/30s/35s/40s x 10, then drop set 45s/40s/35s/30s/25s x 8
ez curl, drop set 115/105/95/85/75/65 x 6-8 yeah buddy
rope down/ext 3 x 15-20 each
did the drop sets to get the work in without taking much time, had to get home to again have the stupid parakeets escape their cage while feeding them. I was like Rocky chasing the chickens, diving under the dining room table and under chairs to catch the little fuckers
LOL, Lifetime Fatness. We have one right up the road from us. Place is stupid expensive. I’m sure meat can share a story about his uber-brief membership there.
[quote]novaeer wrote:
LOL, Lifetime Fatness. We have one right up the road from us. Place is stupid expensive. I’m sure meat can share a story about his uber-brief membership there.[/quote]
Yeah I keep my membership for the wife and kids, plus some decent friends train at the one by me. Under a different name it was a great gym, lots of specialty bars, platform, etc, then got bought out a few years ago and has turned into a carbon copy of every other one around the country. except they maintained one dl bar, and a jack, and some oly plates. so I do pull there occassionaly when I want ot make a spectacle of myself.
[quote]PeteS wrote:
had to get home to again have the stupid parakeets escape their cage while feeding them. I was like Rocky chasing the chickens, diving under the dining room table and under chairs to catch the little fuckers[/quote]
If you can catch those things you can catch greased lightning!
Also great pulling
todays cardio: 2.5 mile walk outside
lot of stiffness/tenderness on left side where glut ties in to hammie
awesome pull’n slim.
[quote]maraudermeat wrote:
awesome pull’n slim. [/quote]
now I don’t look so bad for 280 at five eleven. prolly look much better 250 though
still feeling a little broken down from meet plus the stupidity I will call a deadlift cycle that resulted in my pulling heavy singles from the floor for 5 weeks straight. as noted hammie and glute feel a little odd, and hips are quite trashed. but I wanted to train tonight so I did it in semi deload mode.
box squat 145 x 10, 235 x 5, 325 x 5, add loose briefs 375 x 5, 415 x 5, 455 x 5, 505 x 5.
weight moved easier with each set, next week I will pick a heavier weight and do something like 3 x 5 or 5 x 5. need to get some volume in right now. conditioning sucks. weight felt light but still made sweat like the lying whore I am
leg press 4 x 10
rev hyper 4 x 10
decline sits 4 x 10
road trip tomorrow, get to see wifey and kids after a week away. I am surprised I survived. well, not sure I survived. hope the wedding I am going to has an open bar. they better, they are forcing me to wear a tie
so running up to the meet, and on meet day, was sitting at 283. yesterday, after 9 days of eating and drinking everything and anything in sight I was a svelt 276. go figure.
planning out next wave(s) of training. next 8 weeks will be continued shoulder rehab/strength maintenance, learning to pull sumo, and dropping down to 260. all doable, not expecting strength gains per say just working on technique while leaning out; after that will be full multiply meet prep
today consider day 1 really
hlr 4 x 10
sumo pulls 135 x 10, 225 x 6, add loose briefs 315 x 3, 405 x 2, 3 x 2 @ 455, started to feel less awkward
cambered bar gms 3 x 8
rev grip pulldowns 5 x 8
ghr 5 x 8
bent row 5 x 8, last 3 w/275
cable abs 5 x 8
tris/delts/bis
close grip with fat grip football bar: w/u then 3 x 8 w/275 the fat grip bar is way harder
over head ext 4 x 15
rope down/ext 4 x 12-15 each
laterals 20s/25s/30s/35s/40s/45s x 8, 40s, 35s, 30s, 25s, 20s x some, all up and down the rack
face pulls s/s w cable front raise 4 x 12-15 each
ez curls 4 x 10
hammer strength preacher 3 x 10
rope hammer 1 drop set
20 min stepper
20 min elliptical
first time cardio in two weeks, felt good once I was done
I’m in
Im In too
in?
in for reading and miring up in here
i’m in if there’s som full frontal shots at 260.
[quote]maraudermeat wrote:
i’m in if there’s som full frontal shots at 260.[/quote]
for you always
decided based on current conditioning and form issues to run a couple of weeks of DE work before launching into heavier stuff. not that tonight was easy
30 minutes of stretching, rolling
hlr 4 x 10
warm ups than DE box squat 8 x 2 w/375 + avg bands
leg press 5 x 10
dbell shrug 5 x 12-15
hyper 5 x 10
decline sits 5 x 10
like everyone else and their mamma I am playing around with different carb protocols right now, this was done with under 30 g a day last 4 days. fucking sucked. prolly make me fatter too