lower assistance, commercial gym, different one than usual, is kind of between work and home.
surprised they had a ghr and a reverse hyper
gms 135 x 8, 225 x 8, 315 3 x 8
hack squat 90 x 10, 180 x 10, 270 x 10, 360 x 10, 410 x 6
leg press 3 x 30
leg curls 3 x 20
ghr 4 x 10
rev hyper 4 x 10
cable abs 4 x a bunch
in and out in an hour, felt like crap today, just wanted to get something in
I am jealous. I have never seen a GHR or a reverse hyper in real life. they only exist on the internet for me. I kept begging my gym to get one, but no.
Now, I have to figure out how to make one out of pipe and steel wool.
sled drags
90lb x 40yrd x 2
135lb x 40yrd x 2
180lb x 40 yrd x 4
stepper 20 min
elliptical 20 min
[quote]PeteS wrote:
about 4-5 years ago I contemplated doing a show again, after dieting down to 240 on a challenge. I think I was pretty close to bb’er on stage shape there. or at least late 80’s/early 90’s regional shape. Maybe 10-15 more pounds (I was measured at around 8% bf then, so with some fat loss and water manipulation probably 225ish would have been good) But shit, even local shows have dudes dieting down to glute striations these days… that is so ghey, and I am too old for that. [/quote]
Okay, now you’re just pissing me off…
Actually I looked up in an old log, I was 235ish then, so by no means hyuge for a guy that has been spending a large portion of the last 25 years of his life in gyms.
That does mean in the last four years I have had a 63lb spectrum of bodyweight. Not sure how good that is.
early a.m. 25 minutes elliptical
spent the morning playing interviewer, then did the following in an hour:
decline sit ups 3 x 20
close grip incline 135 x 10, 225 x 10, 275 x 6, 295 x 6
dumbbell bench 110s x 10, 130s x 10, x 10
overhead extension 6 x 12
reverse grip pulldown 6 x 12
hammer curls 70s, 80s, 90s x 6
dumbbell preacher 3 x 12
laterals 40s, 45s, 50s, 50s x 10
face pulls 4 x 12
rope pressdowns 3 x 12
So after work I finally took the dogs, now old and fat, really fat, because they have hardly been walked all winter, for a mile jaunt, 4 year old in tow.
To make my wife happy I built an extra level of fencing that divides the dog side of the yard from the kid side of the yard. With the amount of snow we received this year it made it nearly impossible to actually get them out of their side and walk them on a regular basis. They still romped at will outside, but hey, ain’t the same. So now our marches have resumed. I live in a very hilly neighborhood, and very socio-economically diverse. This is one of my favorite things to do. I felt awesome walking my St. Bernard (she will be ten this year, and doesn’t act like she is slowing down much) and my American Bulldog (7 years old, and at 160 in his off season bodybuilder stage). And my 4.5 year old. Last year when I was unemployed (go look up my old logs) he and I were arm and arm 24-7, most awesome time of my adult life in many ways (except when I had to think about money). This one mile, 20 minute walk was a rekindle of that, he even started chattering about stuff we did a year ago.
Came home and after 9 month old and 4 year old went to bed actually used by big black foam roller on hips, hammies, upper and lower back. My wife and I both bitch at ourselves for not using this daily. Amazing how much better we both felt after. Enough for more cardio…
Oh, and I will also post, found out today I am getting a raise. Woo hoo. Will believe it when I see the money though…
I agree -foam rolling should be as much a part of the daily routine as flossing your teeth.
And I think you need to have a picture of the 160! pound dog ready to post the next time a 5’ 10", 150 lb. grown male posts his worries about “getting too big”…
edit to add: congrats on the raise!
I added the foam rolling in to every pre-workout warm up. I believe this is the single reason I feel so good these days. I have no shoulder pain, no back pain, and only minimal ankle & feet issues. It is like the fountain of youth!
Grats on the raise!
[quote]PeteS wrote:
Oh, and I will also post, found out today I am getting a raise. Woo hoo. Will believe it when I see the money though… [/quote]
Congrats!
Squat/pull night
Squat to box, 145 x 5, 235 x 3, 325 x 3, add briefs, and 100lbs and chains 325 + chains x 3, 415 + chains x 2, 505 + chains 2, 575 + chains x 2. + 20lbs over last week, and needed to pull so shut it down there.
Successful weight loss week led to briefs being very very loose, were sliding down between sets.
Raw pulling
235 x 5, 325 x 3, 415 x 3, 505 x 3, 585 x 3. Everything felt stupid heavy. I mean even 415 felt heavy. Shut it down there. Hadn’t eaten in like 6 hours at that point due to impromtu non-crisis work meeting and was getting low blood sugar vision.
Edit, last DL was 595 x 3. Jeesh…
Knowing when to shut down is important as we age , wish I had contemplated this a week ago.
treadmill 40/20 intervals 10 minutes
stepper 15 minutes
elliptical 20 minutes
decline sits 3 x 15
side bends 3 x 15
Looking strong Pete. You were talking about the slingshot over on Meat’s thread. Thing looks cool. Is it easy to get on? Could someone who lifts alone us it? Looks like it really hits the triceps. My weakest point.
Eco, yeah, you could get it on by yourself. I do have a training partner that is such a prima donna gear whore that he bought his small and it requires someone else to get it on him and wrap his wrists for him. but you would be ok. Just bench in your power rack with the safeties at least until you get used to it because it could change your bar path a bit.
Congratulations on the raise, Coach
[quote]DixiesFinest wrote:
Congratulations on the raise, Coach[/quote]
Thanks. Was actually just given the amount. Better than what I thought. Effen A, time to go party. Or take a nap. Shit, gotta bench tomorrow. Not party too much I guess.
hey pete, great work. congrats on the raise, and dog/boy walking too.
do they make gearwhore suspenders?
Whatcha gonna do with all that money?