I can’t lift early either. Cardio is tolerable just to get my body moving for the day. Also seems to help my appetite for eating clean. If I don’t do cardio I am always tempted to skip a good breakfast.
I missed something, did you say your buying the rack to give to the “Y” where you train? Or for yourself at home? That Ptec does look pretty bad-ass, and your only going to need bigger and stronger equipment to stay safe with your training. All you guys and your cool stuff, is that envy I smell?
Rock on.
z-man: Yeah, I was gonna pop the $200 or whatever it is, then donate it to the Y. I don’t have a really good way to set it up here (home), and frankly it’s worth it for me to give it to them and write it off. I get the best of all worlds.
Then again, I think I need a new furnace before it gets cold again, and up here, that’s like, late August…
I have ZERo grip strength in the morning- can do cardio- either easy or hard but really cant
train either…
kmc
Monday (7/13)
AM Treadmill 3.5 mph @ 30 min
PM Dedz (Sumo)
Cycle 4/Week 1, est. max: 425
135x5
225x5
275x5
320x5
365x8
Deficit DL (conventional): 225x3 *these were uncomfortable
RDL:
225x5 (mid shin)
315x5 (straps, mid shin)
365x5 (inches below knee)
405x4 ( “” )
BB Shrug (power shrugs)
405x10
495x5
515x3
Calf Raise(on LP) – pause bottom and top
5pps x 15
6 x 15
7 x 10
Nice pullin’ SD!
good work steely!
Thanks y’all (you’ns for those in PA/OH)…
Bench
Cycle 4 / Week 1 (3x5) Est. Max: 270
Bar x 20
135 x 10
180 x 5
205 x 5
230 x 10
CGBP (3.5" off chest)
185x10
205x10
225x10
DB Inc. Press:
75x10
90x7
100x5
100x5
EZ Bar Sk.Crusher
70x8
90x6
90x5
DB Lat Raise:
25x20
35x20
40x10
Triceps Cable P/D ^-attachment
125x20
155x15
175x10
Arms is all swolled up 
Need food.
I surprised myself with the 230x10. I’m not sure if I need to up the max another 5#. I guess I’ll know in two weeks on the “5/3/1” cycle.
I’m starting to feel the benching ‘groove’ lately-- something I never really dialed in before. Just a matter of benching more I guess. Always has been my weakest lift and I’m Hell-bent on changing that…
Nice pulling and good work on the pressing too…
bench is moving along!!
nice work
kmc
[quote]SteelyD wrote:
Thanks y’all (you’ns for those in PA/OH)…
Bench
Cycle 4 / Week 1 (3x5) Est. Max: 270
Bar x 20
135 x 10
180 x 5
205 x 5
230 x 10
CGBP (3.5" off chest)
185x10
205x10
225x10
DB Inc. Press:
75x10
90x7
100x5
100x5
EZ Bar Sk.Crusher
70x8
90x6
90x5
DB Lat Raise:
25x20
35x20
40x10
Triceps Cable P/D ^-attachment
125x20
155x15
175x10
Arms is all swolled up Need food.
I surprised myself with the 230x10. I’m not sure if I need to up the max another 5#. I guess I’ll know in two weeks on the “5/3/1” cycle.
I’m starting to feel the benching ‘groove’ lately-- something I never really dialed in before. Just a matter of benching more I guess. Always has been my weakest lift and I’m Hell-bent on changing that…
[/quote]
Groovy benchin’ dude!
Nice benchin’… move up 10 lbs, screw the 5 lbs… :))
Pressing is coming along nicely SD.
that’s good work
Thanks, dudes. Nothing Earth shattering, but progress nevertheless (baby steps… lol).
Today: Back/Biceps (but mostly biceps…)
Chest Suppt T-Bar Rows (Wide Grip)
1 plate x 12
2p x 12
3p x 10
4p x 7
3p+25 x 7
DB Alt Curl: 35x10, 50x8, 55x5 + 5 partials, " ", 55x6
a)CG Lat Pulldown: 140x10, 180x10, 200x6
b)Rev Pec Dec (r.delts): 45x10, 70x10, 90x10
1-arm DB P.Curls (strict): 35x10, 40x10, 40x8
Pinwheel Curls: 65x8, 75x5, x6, x5
DB Ham. Curl: 50x8, 55x5, x5, x7+1
EZ Bar Drag Curl: 75x10, 85x10, 95x7, 105x7
** back felt kinda tweaky after that last set, so I left well enough alone after 2 movements.
Also, I went to a couple hardware stores today looking for chains. I wanted a gauge heavy enough to get 10 lbs out of a couple feet, and a length of 5 lbs. My gyms db’s go to 120# and I want to row more, so I thought I get a few lengths of chain to put on the db’s to increase the weight.
The heaviest gauge I found was about 3.5 feet for a 10# length, which is just too much, especially if I want to go up 20 or 30 lbs. I didn’t try Home Depot or Lowes, but they might have heavier than the local HW stores. We also have a lot of water/marina/boat shops around, so I might try those as well.
Found these to be particularly impressive.
DB Inc. Press: 75x10
90x7
100x5
100x5
These plus the CGBP of 225x10 make me think you’ve got a lot bigger bench than you think.
Think you’re going to have to use a wire and bunch up the chains.
Fri. AM: Rec Bike 30min @ L10
PM: Sasquats
Cycle 4, Week 1 est max. 420
135x5
225x5
275x5
315x5
365x7
Walkouts/mini-squats:
455 x 30 seconds
505 x 20 seconds + 5 ‘mini squats’-- down 2 pins, about 8" vertical movement
Zercher Squats (off low rack)
135x5
225x5
315x3 (3 singles)
365x2 – PR (2 singles) … hopefully video to follow soon
Leg Press (wide stance, feet high on platform):
4pps x 20
5 … x 20
6 … x 20
7 … x 15
Can.Not.Walk…
nice Sasquats
good work on the zercher pr’s too.
kmc
Good job! Man, I miss the videos of you sasquating with fat chicks walking by with water bottles because they need to keep hydrated throughout their 10 minute “workouts”…
Amazing leg workout. The zerchers are getting crazy. Good luck getting off the john.
When I grow up, I want my squat workout log to look like yours.