[quote]mjnewland wrote:
i’ve been doing the 1 leg glute bridges. I was doing them wrong before that article. I am not sure I want a power-ass bad enough to do the elevated weighted air humping. still considering it
[/quote]
I do. I want to look like an ass with arms attached…
Ok, tell me you’re doing the weighted air humping thing in a gym full of people and I’ll be impressed. Give me the cliff notes version of what these are suppose to be doing for you. When I first read bridges I thought of the old football/wrestling neck bridges we use to do. Oh yeah, hope you feel better.
Skid, you…naw, to easy.
[quote]hel320 wrote:
Ok, tell me you’re doing the weighted air humping thing in a gym full of people and I’ll be impressed. Give me the cliff notes version of what these are suppose to be doing for you. When I first read bridges I thought of the old football/wrestling neck bridges we use to do. Oh yeah, hope you feel better.
Skid, you…naw, to easy.[/quote]
Yeah, I know. My wife thinks so too.
DCA… you walked into if… but I cant either.
Hel- here is the low down excellent glute and ham contraction some low back activity
they really hit the hams/glutes differently from other stuff, maybe very similar to glute ham raises.
I only do the "natural " GHR I have no access to one
9.22.09
country YMCA
uppper
pvc rolling 5 minute bike ride to the gym
mobility scap junk , dislocates lyti
A1 low pulley row heavy heavy x 8,8,8,6
A2 bb bench 135x10,185x8,225x4,225x2+2
B db floor press 75x 100x3 100x2 90x5,90x5 60x13
C weighted pull up bw+45x3,bw+45x3,bw+90x3,bw+90x2,1 ,bw+45x4
D face pulls
Notes
low back was tight as hell- not sure if form the zerchers or the air humps,
upper back was tight, it cracked a bunch of times on the floor presses
this is common after ME lower work, more so with heavy back squats- and zerchers
need to figure how to program around that- how to do an upper day after a leg day.
Pressing- felt like ass the high rep floor press got me all swole-
but also got me thinking Im not getting enough reps on my upper stuff.
I think I need to do 5x5 or 4x8 or 3x12 for a while on pressing/rowing
seems my legs do well with low reps or high, but my punk elbows and shoulders need something else.
thanks for reading
kmc
Good to see you back, K-mac.
Good to see you back, K-mac.
Gotcha! Your avatar is Domo!
^^^^^^^
Yes Domokun Rocks…
I see you traded in super powers of strength, family values, and computer programming smarts
for the powers of observation, doesnt seem like such a bad trade.
Good to see you back after being ill, kmc. Those weighted pull ups are damn impressive.
[quote]ouroboro_s wrote:
JoeGood wrote:
Just do Westside for Short Stocky Bastards.
Problem solved.
They have that? Do they have it for stork-esque bitches?
Just checking in. Did you all sort out what to do about the marks on your backs? Try the foam pad. The other day I say some middle aged guy squatting with, not only the pad but his towel wrapped around it. It made me ashamed to be middle aged so I killed him with my new sledge hammer.
Just doing my best to bring a ray of sunshine over this way. Carry on :)[/quote]
Ouch. I’ll make sure not to do squats when you are around. I’m just using the pad, but I’ve thought of wrapping my towel around it as the pad tends to come off. Now I know to watch for people with hammers if I try that.
[quote]kmcnyc wrote:
^^^^^^^
Yes Domokun Rocks…
I see you traded in super powers of strength, family values, and computer programming smarts
for the powers of observation, doesnt seem like such a bad trade.
[/quote]
Especially if the other superpowers were weakened by too much time on the forums.
So you’ve been sick, huh? Air-humpin? Not what I call it. You’re my hero now.
Little fuzzy got to do what a little fuzzy guy got to do…
Bunny posted me one nestled between to boobs a week agoo.
thanks Hel.
Suddenly I am feeling better.
I actually looked at a 24hour fitness today- they gave me the hard sell-
nice large clean gym- plenty of shiny newness.
some decent stuff to like.
new benches, new gear… hammer strength, some brand called hoist
DBs go up to 120 open 24 hours
price is competitive, 69 a month ( this week only)
the bad
100 machines and two squat racks one power cage, one rack.
adn octonganal plates, WTF??
its like 25,000 square feet and two racks am I missing something?
I think Im going to pass.
Not sure If I can train tonight…
[quote]kmcnyc wrote:
Little fuzzy got to do what a little fuzzy guy got to do…
Bunny posted me one nestled between to boobs a week agoo.
thanks Hel.
Suddenly I am feeling better.
I actually looked at a 24hour fitness today- they gave me the hard sell-
nice large clean gym- plenty of shiny newness.
some decent stuff to like.
new benches, new gear… hammer strength, some brand called hoist
DBs go up to 120 open 24 hours
price is competitive, 69 a month ( this week only)
the bad
100 machines and two squat racks one power cage, one rack.
adn octonganal plates, WTF??
its like 25,000 square feet and two racks am I missing something?
I think Im going to pass.
Not sure If I can train tonight…
[/quote]
Hey - you’re missing the intangible pleasure of showing benchers and runners how to deadlift and squat! 69 a month does seem a bit steep for the entertainment value though.
[quote]kmcnyc wrote:
Little fuzzy got to do what a little fuzzy guy got to do…
Bunny posted me one nestled between to boobs a week agoo.
thanks Hel.
Suddenly I am feeling better.
I actually looked at a 24hour fitness today- they gave me the hard sell-
nice large clean gym- plenty of shiny newness.
some decent stuff to like.
new benches, new gear… hammer strength, some brand called hoist
DBs go up to 120 open 24 hours
price is competitive, 69 a month ( this week only)
the bad
100 machines and two squat racks one power cage, one rack.
adn octonganal plates, WTF??
its like 25,000 square feet and two racks am I missing something?
I think Im going to pass.
Not sure If I can train tonight…
[/quote]
I train at a Lifetime, similar deal, but its ok for a commercial gym. I just sneak in chalk on deads day and try not to clank too much. Nice thing is there is almost never a line for the power or squat racks–nobody really uses them that often. We hog one for about an hour and a half every saturday morning and no one seems to care. Also, the octagonal plates are ok if you have the matching rack. For deads, the bar rests on the rack and you can load plates easily without lifting the bar by turning the octagonal so the flat is parallel with the floor leaving about an 1/8th of an inch clearance. The bar is at a regulation height resting on the rack. They suck, however, doing deads from the floor. Here is a video showing deads from the rack:
Oh, and props to Hel on the sweet ass Domo pic.
69 a month is cheap here… NYC is pricey.
that 69 a month is for today only- and the iniation fee etc.
the YMCA the one with NO rack is that much but has a pool
the other gym I joined is 199 or so for a year.
I didn’t mind the facility- its all new and shiny but it literally has 30000000000000000
machines Id never use not counting the true motion cable stuff.
if you scroll back a few pages, I said was tired and slept pooly and Bunny
nailed me with an AWESOME domokun pic
[quote]kmcnyc wrote:
69 a month is cheap here… NYC is pricey.
that 69 a month is for today only- and the iniation fee etc.
the YMCA the one with NO rack is that much but has a pool
the other gym I joined is 199 or so for a year.
I didn’t mind the facility- its all new and shiny but it literally has 30000000000000000
machines Id never use not counting the true motion cable stuff.
if you scroll back a few pages, I said was tired and slept pooly and Bunny
nailed me with an AWESOME domokun pic
[/quote]
I saw that one. Looked like mounds of fun.
[quote]kmcnyc wrote:
Little fuzzy got to do what a little fuzzy guy got to do…
Bunny posted me one nestled between to boobs a week agoo.
thanks Hel.
Suddenly I am feeling better.
I actually looked at a 24hour fitness today- they gave me the hard sell-
nice large clean gym- plenty of shiny newness.
some decent stuff to like.
new benches, new gear… hammer strength, some brand called hoist
DBs go up to 120 open 24 hours
price is competitive, 69 a month ( this week only)
the bad
100 machines and two squat racks one power cage, one rack.
adn octonganal plates, WTF??
its like 25,000 square feet and two racks am I missing something?
I think Im going to pass.
Not sure If I can train tonight…
[/quote]
B-b-b-b-but, they have octagonal plates, and fitness bunnies like in the picture hel sent.
Little fuzzy got to do, what little fuzzy got to do!
[quote]jjackkrash wrote:
kmcnyc wrote:
Little fuzzy got to do what a little fuzzy guy got to do…
Bunny posted me one nestled between to boobs a week agoo.
thanks Hel.
Suddenly I am feeling better.
I actually looked at a 24hour fitness today- they gave me the hard sell-
nice large clean gym- plenty of shiny newness.
some decent stuff to like.
new benches, new gear… hammer strength, some brand called hoist
DBs go up to 120 open 24 hours
price is competitive, 69 a month ( this week only)
the bad
100 machines and two squat racks one power cage, one rack.
adn octonganal plates, WTF??
its like 25,000 square feet and two racks am I missing something?
I think Im going to pass.
Not sure If I can train tonight…
I train at a Lifetime, similar deal, but its ok for a commercial gym. I just sneak in chalk on deads day and try not to clank too much. Nice thing is there is almost never a line for the power or squat racks–nobody really uses them that often. We hog one for about an hour and a half every saturday morning and no one seems to care. Also, the octagonal plates are ok if you have the matching rack. For deads, the bar rests on the rack and you can load plates easily without lifting the bar by turning the octagonal so the flat is parallel with the floor leaving about an 1/8th of an inch clearance. The bar is at a regulation height resting on the rack. They suck, however, doing deads from the floor. Here is a video showing deads from the rack:
[/quote]
Scuse me, but I think those are dodecagonal plates in the vid!