Steve the lifting looks as solid as ever… and beers for breakfast is very manly
Thanks Dave and Paul. Paul, if you’re gonna drink all day you’ve got to start real early.
Screwed up my low back last Wednesday biking 22 miles on a bike way to small for me. Haven’t been able to stand straight or without pain since. Still bothering me but I hope by the end of the week I should be back to normal.
Never did a whole lot of biking. Thought about giving it a try and maybe, just maybe, trying one of those mini-triath thingies. Now you give me pause. Heal up.
Ouch, again. You should just stick with your big rocks and wheelbarrows. Even 1 mile on a small bike doesn’t sound like fun. I have to cycle one of those very slow upright bikes for my back.
Thanks Harry and Mini. I’ve come to the conclusion that biking is for losers and weirdos.
Back feeling 95%, maybe 100% if I wasn’t thinking about it.
7/15
work gym
a. neutral grip chins BWx3x8
b. push-up BWx3x15
c. BW squats 3x15
home gym
1a. MP barx20 95x10 135x5 140x5 160x5 185x10 205x5
1b. chin-up BWx5,5 +70x3 +35x5,3 BWx5,5
2a. bowflex flys 160x20,15,12 superset with push-ups BWx10,10,10
2b. db upright rows 40’sx10,10,10 superset with lateral raises 20’sx10,10,10
3. 1 arm db row 120x20 (esch arm)
4. db curls 40’s-30’s-25’s-20’s (no rest btw weights)
Biking is cardio. So, it is a no-no.
Strong work Steve. Great presses, chins…well, all of it. And always so well rounded.
Thanks Skip.
7/16
- 300 sledge hammer swings
- 300 jump ropes
Got the heart pounding and a good forearm pump.
[quote]NHLFTR wrote:
Thanks Skip.
7/16
- 300 sledge hammer swings
- 300 jump ropes
Got the heart pounding and a good forearm pump. [/quote]
Ok how do you even count while doing it? I lose count just after 5 prowler pushes.
[quote]minimaltechno wrote:
[quote]NHLFTR wrote:
Thanks Skip.
7/16
- 300 sledge hammer swings
- 300 jump ropes
Got the heart pounding and a good forearm pump. [/quote]
Ok how do you even count while doing it? I lose count just after 5 prowler pushes.
[/quote]
Ha, ha, ha. It is easy to lose count. I added in 10 reps at the end of each to make sure I did at least 300 last night.
Sledge hammer? Is this the new T-Nation thing for summer? Mr. Bulldog posted about a 20lbs’er he just got.
Good grief. That would be humbling for sure, no matter how heavy; might have to try it !
Maybe start with…3?
[quote]denver z-man wrote:
Sledge hammer? Is this the new T-Nation thing for summer? Mr. Bulldog posted about a 20lbs’er he just got.
Good grief. That would be humbling for sure, no matter how heavy; might have to try it !
Maybe start with…3?[/quote]
What’s up DZ? Great to see you. I only use the swings for condtioning and dynamic work. So I have smaller hammers (10 and 12 lbs). An 8 lb would do the job if you can find one.
7/18
1.sldl-clean combo 135x5-5,3-3,3-3,3-3
2.semi-sumo deads 135x3 225x3 265x3 300x3 350x7 290x3 430x3
3.superset:
a. powertec squats 3ppsx30 sec,30 sec 2ppsx30 sec
b. bowflex leg ext 160x30 sec 140x30 sec 100x30 sec
4a. powertec calf raise 2ppsx30 sec 1ppsx30sec
4b. timed holds 315x20 sec, 20 sec
No belt and all sets done overhand grip. Used wraps for 430.
I only have an 8 lbs hammer but it’s fun to swing fast and hit the huge roots on the oak in front of my house. It’s fun to watch the roots vibrate after I give em’ a whack. Gotta love the semi sumo deads, thats all I do now for sumos, they’re great(Tony the Tiger ref)!
I think I meant 3 lbs…? 3 reps…not sure yet.
Strong Sumo, jeez.
GV, my semi-sumo deadlift brother. Just a guess but I think lifters who are built to squat will like the semi-sumo stance more than conventional.
Z-man, you seem confused. Early dementia?
7/20
1a. bench barx20 95x10 135x10 185x5 215x3 245x3 275x10 305x3 335x3
1b. 1 arm db rows 120x7x5 120x2x10
2a. BNP 3 sets
2b. db upright rows 3 sets
3. db curl 1 max set
7/21
- squats barx20 135x5 185x5 225x5 (belt on) 285x3 330x3 370x10 410x3 315x20
- sldl 4’’ deficit 135x5 225x5 315x3x5
3a. leg curl 3 sets
3b. powertec calf raises 3 sets
My back was feeling tight so I popped on the belt for my working squat sets. It really helped.
My legs really started hurting as I read this.
4" deficit on the sldl: Does this mean you’re going lower than you feet with the weight or that you have the weight on something?
[quote]hel320 wrote:
My legs really started hurting as I read this.
4" deficit on the sldl: Does this mean you’re going lower than you feet with the weight or that you have the weight on something?[/quote]
Hey Harry. Always good to see you. I stand on 4’’ blocks (3.5 actually but whats .5 inches). So it increases the range of motion. My hams and low back are the only flexible parts of my body.
7/23
work gym:
3 sets neutral grip chins
3 sets glute ham raise
3 sets machine dips
1 set db curls
2 sets rope push downs
1 set cable curl superset with chins
3 sets lateral raise superset with machine MP
home gym:
1a. MP barx15 95x10 135x3 150x3 170x3 195x3 135x15
1b. chin-up BWx5 +50x3x3 BWx5 pull-up BWx2x5
Wasn’t planning on it but I ended up doing quite a bit in the work gym today. Went car shopping after work so I didn’t end up lifting at home until 9:30.
7/24
300 sledgehammer swings
300-350 jump ropes
I mixed up the swings and hit the tire from a bunch of angles.