@Spock for shame indeed. Sorry, didn’t remember to while we were there.
Shoulder training:
Cable presses:2015,3010,40*10
HS Shoulder press:1pps15,2pps10,3pps*6
Db laterals:2510,3010,30*10
leaning side cable laterals:3sets12
Rear db laterals:4010,5010,40*10 decided to take it easy because shoulders tightened up on me.
High lat pulls:10012,13010,160*10 Did sets of 20 band pullaparts between each set
EZ bar curls:7010,9010,110*10
Hammer curls:4010,5010,6010,3020+ lost count just went for the burn
Done, good workout. I finally got a chance to get out of the house after working on a biomechanics midterm all day. Squats on sunday, abs are sore as hell from that one set of plate drags. If they feel good on sunday i’m going heavy and going to focus on getting to depth with something around 600 or maybe a little over in briefs. If they don’t i will go lighter and do more accessory work.
Squat training: This went better today, walkout felt better, weight felt easier but i was still way too high. Abs were still sore but not near as much as they were the past 3 days.
Squats:13510,2453,3353,4252,5151(up till this point i was trying out the dip, but almost lost it on this one so no more dip for the day, i do want to come back to it though it felt good at lighter weights and helped me get deeper depth which is a problem)5651,6151(vid, still way high. Started to feel like i was going to crash forward and i was well short from hitting depth, heavy hold 70510ish seconds
I felt done, so just finished with accessories
single leg leg press:20012,30012,400*12
HS leg curls:5012,10012,100*12
Done, definitely dissapointed that i was too much of a pussy to push for depth on my top set. But finally went heavy enough to see that core is my weak spot. So i need to find out ways to increase core strength for the squat. Heavy front squat holds, and heavy walkouts and anderson squats will be some things to put in there. Since i didn’t do deads, i will do them on wednesday.
Bench training: Started good but went downhill when i got a bunch of infamation in my L elbow.
Bench:bar10,1355,1853,2253,added slingshot2751,3151,3651,4051(PR with slingshot vid)
Close grip bench:13520,13520,135*20 Inflamation was killing me, kept it light and repped it out.
Giant set of rope extentions, band flys, and pullaparts. 3sets 12 reps each set of each exercise.
done, the damn inflamation started last week when my L elbow got pinched a little doing prowler. Poked around the tricep belly and found some knots, and have some knots in the brachioradialis area as well. Guess it’s time for a forced deload.
Deads and back training:
Sumo deads:1355,1353,2253 then added long mini bands for each set after this, 2253,3153,3153
Sumo romanion deads:2255,2255 these felt really awkward.
Romanion deads:22510,22510 put straps on
Barbell rows:22510,22510,225*10
Lat pulldowns:10015,15012,15012,15012
Done, felt like crap today.
I am jealous of your cave exploration…
Spock the thing is, is that that trip was one of those things that you don’t really appreciate till later.
Recovery and conditioning shit:
Db press:40*80ish, lost count stopped for 30secs or so and did 20 more
Lat pulldowns:112*60ish same as above, except i spent the time inbetween getting the straps on then did 20more. little to no body english till last few reps
Pullaparts:33,33,20,13 little rest inbetween each set
Prowler:10trips down and back with 180lbs
done, pumptastic. I was really angry when i started and this was just the thing to take the edge off.
[quote]Heracles_rocks wrote:
done, pumptastic. I was really angry when i started and this was just the thing to take the edge off.[/quote]
ah, i love this feeling. it usually makes me realize i’m happy my path in life led me to be addicted to the gym rather than meth. way better side effects.
are finals coming up? goooood luck!
[quote]Heracles_rocks wrote:
Spock the thing is, is that that trip was one of those things that you don’t really appreciate till later.
[/quote]
Yeah, that’s how I feel about my trip to universal studio’s. We went when I was 14 and all I cared about was sleeping in until 1 in the afternoon and stupid boys. I was distracted the whole time and couldn’t give two shits. UHGGG, I want to go back in time and do the back to the future ride again!!!
@ lula, damn straight it is. I come from a family full of alcoholics and i’m the only one that doesn’t drink. Next week is finals, i have one tough final. I may or may not have another one depending on my latest midterm in biomechanics. Not gonna lie but i miss your deleted log. Hope all is well with you and your classes as well
@ spock, unfortunately i know all to well that feeling in general. I bet now that you have your stuff done with school that you will be able to take some trips soon once things get going.
I suck at clean and press training: Goal was 15-20 clean and presses but i only got 13 very shitty reps. I was shaking on the last few reps and my damn quads were burning like the fires of hell.
Clean and press:bar5,955,1353,13513(peak set),1855cluster set, finished with cleans 1355 and ten push presses on last clean.
Medley of trap bar farmers walks down and back 30ish yards with 135lbs, then tire flips down and back same distance, followed by 10 tire strikes.
Some pullaparts, some foam rolling and stretching and done. Was a late workout for me and just had a hard time getting into it. The underground gym moved to a new location and gotta say i like the new setup. There is alot more room for the implements and will be less crowded.
Deload squats:
Squats:13510 added black onyx bands1353,2253no bands, added black onyx bands2252,added grey average bands2252,added long red minis 2252,2252,2252(vid) depth wasn’t great but i was close enough.
skip to approx 45secs,1:45 and 3:15
Leg press:20015,60015,800*15
Superset of leg extensions:11015,15015,170*15
And seated leg curls:7015,9015,130*15
Lying leg curls:9512,11012,125*12
lots of stretching, foam rolling and pondering about life.
Done, well today was okay other than i feel like i have a gaping hole in my heart that i can never get back. I found out yesterday my Grandpa passed away. It’s going to be a hard week. But it was good to distract myself temporarily with the workout.
So sorry about your G-pa buddday!!
Take care.
Sorry about your gramps man. Remember the good times. It helps.
Sorry to hear about your grandpa buddy. Keep your head up and like koubanator said, remember the good times!
Sad news. You’ll get through it chief. You know you have us for support.
May your grandfather RIP.
I would be interested to see a squat video from the front to see feet width etc.
Thanks guys, i really appreciate the support. Well like you said Kouba, reflecting on the good times does help. He did go peacefully, which is how he wanted to. Just going to take some time to get through the feeling of loss.
Dixie, i will try to get a video from the front next time to show how wide my stance is.
Bench deload:
Flat db press:5015,6515,80*15
Incline HS Press:1pps12,2pps12,2pps*12
Floor press:13515,15,13515,15,13515,15 added slingshot for fun13520, i alternated the first three sets doing close grip then regular grip
Single arm tricep extensions:412,12 412,12 4*12,12 underhand followed by overhand
Overhead extensions:412,612,6*12
Some pullaparts, flys and stretching
Done, got a nice pump and L elbow felt okay. Needed a deload.
Deadlift training:Goal was to do a bunch of speed type pulls against bands, but i realized early on that my strong band setup wasn’t very good so i abandoned it.
Deads: regular 1355,sumo 1355,regular1353,sumo 1353, added strong band regular1353, sumo1353 decided to just work up but keeping it fairly fast. regular 2253,sumo 2253, regular 2253, sumo 2253, regular 3152, sumo 3152, (regular 4052, sumo 4051.5) vid
skip to 27secs, and 1:17 for the pulls
DB romanion deads:7510,10510,105*10
Lat pulldowns:10012,15012,2008,2506
Done, had to cut it a bit early because i went to Avengers. That movie was fucking awesome!
FUuuuuuucccccccccckkk, I wanna go see that movie so bad!! I am trying to convince my mom to come with me, ha-ha.
DON’T GIVE ANYTHING AWAY!
[quote]Spock81 wrote:
FUuuuuuucccccccccckkk, I wanna go see that movie so bad!! I am trying to convince my mom to come with me, ha-ha.
DON’T GIVE ANYTHING AWAY![/quote]
They team up and beat the baddies
[quote]Spock81 wrote:
FUuuuuuucccccccccckkk, I wanna go see that movie so bad!! I am trying to convince my mom to come with me, ha-ha.
DON’T GIVE ANYTHING AWAY![/quote]
I won’t, but i will say that Hulk is my favorite.