Powerpuff, no he never did. He had me doing curls on the same day as bench though. And I feel sorry for that cat!!!
Seated MPs: 2 Sets of 10 x Bar.
Front DB Laterals: 2 Sets of 10 x 10.
DB Bicep Curls: 2 Sets of 10 x 15.
FPs: 3 Sets of 12 x 40.
Cable Crunches: 2 Sets of 20 x 50.
glad to see you back at it Greenies 
I’m seeing plenty of reps on the cable curls, why not add weight?
[quote]nlmain wrote:
glad to see you back at it Greenies
I’m seeing plenty of reps on the cable curls, why not add weight?[/quote]
Dunno. I guess I could. When I was using the ab machine at the gym in Chicago I think I was doing 18 x 70. No reason to not do the same here, right?
How about 12 x 85lbs 
[quote]nlmain wrote:
How about 12 x 85lbs ;)[/quote]
It’s on! Tomorrow!!!
Okay, no time to do rack pulls as we went after 1 and the gym closes at 2. Oh well.
Squats:
5 x Bar
8 x 65
10 x 65
6 x 65
Not sure if it was adding 10 lbs to my previous weight or squatting in the squat rack, but these sucked for me today. Knees were wobbly, hands went numb once, just were crap.
Leg Press: 3 Sets of 10 x 90
Calf Raises: 2 Sets of 20 x 50
Lying Leg Curls: 2 Sets of 12 x 50
Cable Crunches:
12 x 80 <—For Mainy!
15 x 60
15 x 60
awesome work on the curls Greenies
having issues with numb thumbs myself these days… kinda weird.
Mainy, numb anything is not good! At least the waking up with numb fingers is lessening. I think it’s the new pillow.
Bench:
5 x Bar
10 x 65
8 x 65
8 x 55
Flys:
12 x 40
10 x 45
10 x 45
Inclines:
12 x Bar
10 x Bar
10 x Bar
10 x Bar
**At some point I will start adding weight to these. Doing them fatigued takes a lot out of me. I wonder if I should alternate doing them first with the bench?
Hypers: 2 Sets of 12 x BW
I’m proud to report that the bar stayed centered on the rack when I was done with my bench and incline sets. I have no idea how I end up off center (not a lot, but it’s there) when I don’t move, but it’s probably because I’m pulling more with one side than the other or something, sort of like my squat and rack pulls. I wonder if Steve (the owner) does corrective training?
never EVER ask a guy named Steve to help you with your training.
Trust me on this one, Greenie.
Its ALL bad.
Okay, Day One of working out in the morning. I’ve decided to do this since the gym is always packed and there is nowhere to park when I get there after work, btwn 8:45 and 9pm. So, Day One was successful! Only 3 other ppl in the gym at 8:45am.
Rackpulls:
5 x Bar
10 x 95
10 x 95
10 x 95
These were much straighter both front/back and side/side. I think I need to do “concentration” rack pulls so I get the form down right.
Wide Grip Pulldowns:
10 x 70
10 x 70
8 x 80
Cable Rows: 3 Sets of 10 x 60
Hypers: 2 Sets of 12 x BW
Day Two of AM Training successful!
Seated MPs: 3 Sets of 10 x Bar
DB Side Laterals: 2 Sets of 10 x 10. My form was atrocious! I might have to go down to the 5s…
FPs: 3 Sets of 12 x 40
DB Curls:
10 x 15
8 x 15
These only slightly disappointed me because I could not do a full second set, but I was doing them last, which is when I’m supposed to do them, but always done them after the laterals b/c someone was using the DBs I needed.
Cable Crunches: 2 Sets of 15 x 60
YAY!!! Look at you converting to AM training!
For me DB laterals have always been ridiculously weak! Its just a hard movement for me and I’ve had one bad shoulder since highschool. As in RUNNING makes it hurt atrociously. Anyways my last workout was just 9x10x3 on these. Workout before that was 8x12x3
YAY!!! Look at you converting to AM training!
For me DB laterals have always been ridiculously weak! Its just a hard movement for me and I’ve had one bad shoulder since highschool. As in RUNNING makes it hurt atrociously. Anyways my last workout was just 9x10x3 on these. Workout before that was 8x12x3
Squats:
5 x bar
8 x 65
8 x 65
8 x 65
**Had IH check form and he says everything is good but he would like me to go a little below parallel but that that would come in time. My body is so NOT flexible anymore, it’s amazing to me I can even go TO parallel!
Lying Leg Curls: 2 sets of 10 x 65
Leg Press: 2 sets of 10 x 90.
**Some guy had left 4 45s and 2 100s on this thing and I tweaked my back putting the last 45 back on the plate holder. I swear I didn’t bend to put it back. I spread my feet and did a sort of mini-squat/plie-thing to avoid that. I’ve decided my back just doesn’t like me or doesn’t like all of this activity I’m asking it to do. It’s not like I’m doing anything wild and crazy or super heavy. It’s all I can do to just squat 10 x 65, ffs. 
Of course I asked IH to take off the 100s.
That would drive me insane! At home I can only curse at my own laziness, which is a lot less frustrating, I’m sure. It’s good IH is there to get those 100s off. >:(
The worst is when they leave the 45s loaded above my head. I’m more than strong enough to unload them just have smacked myself in the face a few times!
Do you dynamic activation stuff? I do about ten minutes before each workout really helps with flexibility also goblet squats are great for ATG form
More power to ya on the morning sessions. I lift like crap anytime before 2 pm.
People are assholes for leaving bars loaded, especially up high. WTF?
AND…he was supersetting the leg press with hammer curls…The only way I knew he was done was when he started putting 10s and 5s on the bar at the seated OHP and started doing behind the back wrist curls. Since IH, him, and I were the only ones in the gym, he definitely could have used the squat rack for the wrist curls, like every other normal person…
doing the retard frog stretches before the squats have really helped me with depth and mobility.
got the tip from Print.
And I’m not one to stretch much before my workouts - I consider my walk to the gym as a warmup. Maybe a couple shoulder dislocates before benching but that’s it.