I am currently penniless but here was my training for today:
DE Bench: warm ups: close grip bar x 100, 135 x 10, 185 x 5, 225 x 3; work sets 245 + chains 9 sets, 3 reps.
Dips bwt x 10, 45 x 10, 90 x 10, 135 x 6
Incline dumbell 90s x 10, 110s x 6, x 8
Front raise 3 x 8 w/50s
Laterals 3 x 15
Rope down/rope extensions 3 x 15 each
Determined from my own personal research (I actually used to be a PI) that my money was cashed out of a chain grocery in England. Passed this on to the bank, filed a fraud file with local PD, but goddamnn, feel like a skinny eighteen year old inmante after his first night at the big house.
Nice dynamic benching and dips…
England huh? Probably a good thing for them I think, because I think you and I (as well as 90% of the guys in this forum) think very much the same way.
And I know that if it was me, I would find out who and where they are, then sneak under their door like vapor in the night and dispose of them with a thumbtack and a stick of gum. Then I would send the pictures to their parents… and impregnate their dog… this is just for starters.
Oooohhhmmmmmmmm… serenity now… Ohhhmmm…
This morning 3 mile family walk.
Got home, drank some iced tea, a protein shake, then went to gym. Short and brutal:
Pull from 4 pin: worked up to 745 x 1, 10lb PR, then did 675 x 3, meant to do 5 but the bar got away from me.
Sumo DL: worked up to 230kg x 3. 2 rep PR. I am pathetic at these, but I think doing them is helping everything else.
I was out of gas at this point. Did 4 x 12 on standing cable abs and left.
Oh, skipped running hills today. Figured the walk counted as conditioning, it was 90 degrees out, my ankle has been bothering me the last few days, and I didn’t take my midol.
[quote]PeteS wrote:
Oh, skipped running hills today. Figured the walk counted as conditioning, it was 90 degrees out, my ankle has been bothering me the last few days, and I didn’t take my midol. [/quote]
For GPP today, you should take some water… and fertilizer and sprinkle it on your glutes…
To help your Pansy ass!!! JK buddy. Humid as shit here today too.
[quote]bunny7568 wrote:
PeteS wrote:
Oh, skipped running hills today. Figured the walk counted as conditioning, it was 90 degrees out, my ankle has been bothering me the last few days, and I didn’t take my midol.
For GPP today, you should take some water… and fertilizer and sprinkle it on your glutes…
LOL. Anti conditioning day: slept in, mom and my 19 year old came over for brunch, then me, wife and baby went to DQ. Then came home, turned on baseball game, and proceeded to take 2 hour nap, in which time the Twins did not make on run.
To help your Pansy ass!!! JK buddy. Humid as shit here today too.
[/quote]
a.m. elliptical 25 minutes. Already humid as heck at 6:30 a.m., and that was in my basement. Will probably breakdown and turn on AC. More dealings with bank today, work, and heavy benchin’ tonight.
I would trade the humid for the last three weeks of rain I got here.
kmc
Met up with my partners in crime for heavy bench night. Now, the funny thing is, these two guys show up every Monday just to help me out. One is a former national level powerlifter, last years of lifting he was a bench only guy. The other is a big strong dude with aspirations, and he will be doing the meet with me 8/1. They take a couple of hours every Monday just to spot and help out with my craziness. Still haven’t figured out why, other than that I asked. I owe them big time.
FYI, I felt completely out of groove tonight, the stress with the bank foul ups is taking its toll mentally and physcially. Also it is like a hundred degrees here with heavy humidity, which I am not cool with. Despite A/C I was dripping wet the whole time. Throughout I kept getting in and out of groove.
Raw bench warm ups: bar x 10000, 135 x 20, 135 x 15, 185 x 10, 225 x 5, 275 x 5, 315 x 5, 365 x 1
Loose shirt, 2 board: 365 x 5, 405 x 5, 435 x 3, 435 x 5
4 board, close grip: 435 x 5, 475 x 3 (easy); burn out: 405 x 10: my fat sweaty ass was ready to heave after this though.
DB Bench: 100s x 20, 125s x 9, 125s x 8
Pushdowns mini band around back 4 x 15 w/30 seconds rest between sets
HS military press 5 x 12 w/30 seconds rest
Going to touch next week, after boiling my loose shirt. This workout was 2.5 hours ago and my CNS is still jacked.
great session Pete. i feel your pain on the humidity. people ask me why i wear a sweatshirt and warmup pants when i train. I find that once i break a sweat, my clothes get wet and i actually stay cooler throughout my training. when i just wear a t-shirt and shorts i just keep sweating and it zaps my strength.
makes sense to me anyway.
i have a cheater shirt but i’m afraid to put it on. I may like it too much.
[quote]maraudermeat wrote:
great session Pete. i feel your pain on the humidity. people ask me why i wear a sweatshirt and warmup pants when i train. I find that once i break a sweat, my clothes get wet and i actually stay cooler throughout my training. when i just wear a t-shirt and shorts i just keep sweating and it zaps my strength.
makes sense to me anyway.
i have a cheater shirt but i’m afraid to put it on. I may like it too much. [/quote
I am venturing into the cheater shirt world purely to save my poor old shoulders. Plus I look so ridiculous in a commercial gym wearing it, and get such strange looks, that it is kind of fun. My Titan is at least two sizes too big, and the biggest thing I am getting from it is a pop out of the bottom where usually my rotators/bicep tendinitis will from time to time make me buckle.
[quote]PeteS wrote:
maraudermeat wrote:
great session Pete. i feel your pain on the humidity. people ask me why i wear a sweatshirt and warmup pants when i train. I find that once i break a sweat, my clothes get wet and i actually stay cooler throughout my training. when i just wear a t-shirt and shorts i just keep sweating and it zaps my strength.
makes sense to me anyway.
i have a cheater shirt but i’m afraid to put it on. I may like it too much. [/quote
I am venturing into the cheater shirt world purely to save my poor old shoulders. Plus I look so ridiculous in a commercial gym wearing it, and get such strange looks, that it is kind of fun. My Titan is at least two sizes too big, and the biggest thing I am getting from it is a pop out of the bottom where usually my rotators/bicep tendinitis will from time to time make me buckle. [/quote]
do you do any rotator work? face pulls are the life blood of my shoulders. i do all sorts of band work between my sets to keep the shoulders healthy.
[quote]maraudermeat wrote:
PeteS wrote:
maraudermeat wrote:
great session Pete. i feel your pain on the humidity. people ask me why i wear a sweatshirt and warmup pants when i train. I find that once i break a sweat, my clothes get wet and i actually stay cooler throughout my training. when i just wear a t-shirt and shorts i just keep sweating and it zaps my strength.
makes sense to me anyway.
i have a cheater shirt but i’m afraid to put it on. I may like it too much. [/quote
I am venturing into the cheater shirt world purely to save my poor old shoulders. Plus I look so ridiculous in a commercial gym wearing it, and get such strange looks, that it is kind of fun. My Titan is at least two sizes too big, and the biggest thing I am getting from it is a pop out of the bottom where usually my rotators/bicep tendinitis will from time to time make me buckle.
do you do any rotator work? face pulls are the life blood of my shoulders. i do all sorts of band work between my sets to keep the shoulders healthy.
[/quote]
yes, but I should probably up it
I need to up the face pulls as well. Your board presses are huge. My bench and board presses are much closer in weight than yours. I’m guessing your tris are the strong part of your bench.
Nice benchin’. I should start paying more attention to my shoulders too I guess…
[quote]bunny7568 wrote:
Nice benchin’. I should start paying more attention to my shoulders too I guess…[/quote]
Bunny, it happens so quickly. One day the shoulders are great and the next you can’t bench because of the pain. Thats what happened to me recently.
A year ago I couldn’t bring 225 to my chest w/o pain. Previous to that I was benching right around where I am at now, sans shirt. I do include face pulls and some laterals, also higher rep DB benching really seems to help, that is what got me turned around last year. But I need to beef up the volume, more external rotations, pull aparts, etc.
Guys, should we form a rotator work support group?
[quote]ecogenx wrote:
I need to up the face pulls as well. Your board presses are huge. My bench and board presses are much closer in weight than yours. I’m guessing your tris are the strong part of your bench.[/quote]
possibly. I am going to go for a full range max, or near max, next week. We will see where I am at then.
changed things around a little this week. For awhile I was trying to squat the day after benching, and my squat was suffering. Today instead I did upper back work. Intensity was lacking today, worn out from getting my money back (finally), didn’t eat enough earlier in the day, humidity, and my super duper preworkout stuff was sitting on my desk in my office, where I wasn’t today. Still not a bad session:
Bent row: 135 x 15, 225 x 10, 275 x 5, 315 x 5, 370 x 4, 315 x 12
At this point my ipod died and I was forced to listen to R&B and light hip hop for the remainder:
Pull downs: 205 x 12, 250 x 10, 310 x6, x 6.
Low pulley row 3 x 12 w/stack
EZ Curls 5 x 10-12
Rope hammer curls 5 x 10
Dumbell shrugs 3 x 15 w/125s supersetted with band pull aparts 3 x 15
Face pulls 3 x 12 supersetted with cable abs 3 x 12