[quote]biggjames wrote:
Looking good!
Hey if the weather holds, do you want to come up and train on Sunday?[/quote]
Yeah James, i would be down to come up there to train if the weather holds.
Say about 3:00 PM or I can even come down there? Linette has to work and I could catch a ride
[quote]biggjames wrote:
Say about 3:00 PM or I can even come down there? Linette has to work and I could catch a ride[/quote]
Either way would be good for me. But if you come down, you can see the changes at MUST.
Either way let me know what you would prefer to do. I’m training deadlift, and i planned on doing block pulls as well. So i could do that easily at your place or at MUST.
[quote]Heracles_rocks wrote:
Back training:Going to do block pulls on sunday, and since i didnt do squats on sunday i substituted them today.
SquatsBeltless and no knee wraps(closer stance):bar10,13510,13510,2255,3155,4051,315*5 Felt decent, but they felt heavy as well.
Barbell rows:13510,13510,22510, 2255,5, 225*5,5 Did some easy shrugs and i held the rows and shrugs on last 2 sets.
Got bored and decided to do prowler rope pulls(like the truck pull) Sat in a tire, wrapped one end of the battle rope on the prowler and dragged. Did 3 sets, first one without weight, second with 90lbs, and last one with 180lbs. Each one was for approx 20 yards.
Done, i didn’t really feel like training today. So i made it an easy day. [/quote]
Shoulder training:
Kettlebell presses 12kg*20+
Cable presses:3015,4015,6012,8012,80*12
Giant set:
A Side cable laterals:2015,2015,2015
B Band presses:monsters12,lights12,lights12
C Band Pullaparts:monsters*10,10,10
Superset:
A Side db laterals:1512,2012,2512 drop 2012 drop 1512 drop 1015 then partials till i couldn’t move dbs
B Face pulls:8015,10012,15012 drop 12012 drop 9012 drop 60not sure, lost count
Cable preacher curls:6012,8012,100*12
Db curls:2012,3012,40*8
Done, since i’ve attempted to go lighter on shoulders and focus more on the feel, i’ve had consistently better workouts. So i will continue in that direction.
Lets shoot for 2:30 PM at MUST. Linette is done with work at 5, so I will need to be done a little before that.
[quote]biggjames wrote:
Lets shoot for 2:30 PM at MUST. Linette is done with work at 5, so I will need to be done a little before that.[/quote]
Sounds good, I will meet you at MUST around 2:30 pm.
Deadlift training:
Deads:1355,1355,2253,3252,4151,4453, On blocks 4453,4953
Db rows:7510,10010,100*15
Lat pulldowns:12010,15010,180*10
Done, got to workout with Biggjames today. I was a little tight at first but i loosened up after a few sets. Weights felt fairly heavy today, but they moved pretty well.
Bench training:
Bench:bar30ish,barsomething,13510,1355,1855,2255,2553,2853,2853 First 285 set was way harder than it should’ve been, second one was much better. slanger overload 3053,305*3
2 board closs grip presses:22510,2754(way harder than it should’ve been),225*10(2board),10(4board)
Superset:
A Db flys:3015,3015
B Cable crossovers:4015,4010
Superset:
A Cable pushdowns:8010,15010,2008
B Single arm pushdowns:4010, rest done reverse grip4010,4010
Rotator cuff work:3010,10, 505,5 505,5, 4010,10
Cuban rotations:stick15,2515,25*15
Done, i had a good day. Back is sore today, and that probably contributed some to my bench issues, but no excuses and i still got it done.
Leg accessory training:
Leg press:carriage15 each leg then 15 with both legs, 20015,40015,600*15
HS Seated leg curls:4515,9015,90*15
Superset:
A Single leg extensions:5510,7010,7010
B Single leg curls:4510,4010,4010
Adductions/abductions:145153sets
Done, nice quick workout. Got a good pump in the legs, and then foam rolled the legs real good. Felt pretty good today overall, and i can’t wait to devour wings tomorrow night.
Shoulder training:Shoulders felt pretty good today so i went a little heavier on presses.
Standing military press:bar10,bar10,9510,1355,1553,1752,135*5
Leaning side db laterals:1512,2012,20*12
Ez bar cable preacher curls:6015,8012,10010,1208
Face pulls:8012,10012,100*12
Hammer curls:3010,4010,50*10
Done, had a good workout.
Deadlift training:
Deads:1355,1355,2253,3152,4051,4251,4652,4652
Block pulls:2253,3152,4051,4952,515*2
Db rows:8012,10012,100*12
Close grip pulldowns:1/4stack10,3/4 stack10 Weights weren’t marked.
Done, i decided to try pulling like KK a little bit to see if i can get a better start position. And i gotta say that it feels pretty good, or at least if felt pretty good today at least. Definitely helps me break the bar from the floor a little better.
Bench training:
bench:bar*?,bar15ish,9510,13510,1355,1853, 2252,2552,2751,2952,2952 slanger overload 3152,3153
2Board press:22510,25510,275*6
CG partial bench:2255,13515
Rope extensions:5015,5015
Rotator cuff work:3010,4010,4010,4010
Cuban rotations:2515,455,3510,3510
Done
WHy, how does KK pull differently from you?
HELLO
[quote]Spock81 wrote:
WHy, how does KK pull differently from you?
HELLO [/quote]
Hey Jen, KK tucks his head and rounds upper back to get a lower position then pulls back hard. I tended to keep my head neutral back fairly tight and didn’t look up or pull back hard. I still made sure my lower back wasn’t rounded though.
Leg training:
Squats:bar15(my first mistake was only doing this for a warmup),13510Close stance,1355 regular stance,2253close stance,2253 regular stance,3153close stance,315*3 regular stance, these all felt effortless, but i felt like crap due to all teh things that tighten up on me lo and behold tightened up on me.
Leg extensions:11510,16015 5510single leg,5510 single leg
Adductions and abductions:16015,16015
Done, went and stretched, foam rolled and etc. So i was dehydrated, tight, stiff and very irritated. Very bad combination to have if i wanted to accomplish anything other than getting a bit of a pump. I need to do a better job of staying hydrated, and that starts with getting plenty of fluids at night and when i first wake up. Otherwise i get behind and feel crappy all day. /novel, i will have a much better shoulder workout tomorrow and i will have wings. Wings almost always make me feel better except when i eat the blazing ones.
Shoulder training:
Hex bar press:bar10,bar10,bar+5010,bar+5010 Not sure what bar weighs, but probably close to normal bar weight.
Compound set:
Single arm db laterals:1510,2010,2510
LEaning cable laterals:2015,2015,2015
Face pulls:8012,10012,120*12
Ez bar curls:bar15,4515,6515,6512
Done, better day today, but i felt really tired most of the day. This getting to sleep in the wee hours of the morning certainly has its drawbacks.
Deadlift training:
Deads:1355,1355,2253,3152,4051,4551,485*Time to bring out the baby powder and put it all together and not hold back anything.
Tire pulls:2855,3752,4652,5352
Fat bar pulldowns;9010,14010,140*10
Done, still have a huge sticking point at lockouts. Probably a combination of grip strength and bar drag.
Bench training:
bench:bar15+,bar10,13510,1355,1853,2253,2551,2851,3051,3051 added slanger 3252,3351 I think for the next few weeks i’m goint to shoot for 10% overload with slanger over my last working set.
2 board press:13510,22510,2759,2753 then to 4 board275*10
135*50
Single arm db extensions:2515,3512
Wide grip ez bar pushdowns:10015,10015
Cuban rotations:2515,3510,4510,4510 With how these feel, i’m starting to think the bar does weigh 25lbs, because the 45lb sets were much easier than with regular barbell.
rotator cuff work:3010,4010,40*10
Done, had a crappy day at work, but i good workout to make up for it. So I was craving some wings and i was starting to daydream about them parm garlic wings and i was starting to get a chubby. So i tried to call them to order some motherfuckin wings and i couldn’t get through. Okay maybe they’re busy or my phone is shit, so i go down to buffalo wings only find they closed earlier than normal. Motherfucker! I think i understand kinda how harold and kumar felt that night they absolutlely had to have white castle.
Did some leg stuff and did some shoulder work, but the real story is i got my wing fix and all is right with the world. No more work till sunday.