Fast come back as usual.
Tough to cut weight this time of year.
[quote]Oldman Powers wrote:
Fast come back as usual.
Tough to cut weight this time of year.[/quote]
Its a bitch up here in the dark, cold, and miserable Pac NW. But that shit is coming off come hell or high water.
That about sums it up, OMP. 
Deads: 45 x10, 135 x5, 225 x3, 275 x3, 325 x3, 375 x3, 425 x3.
Zerchers (low pins): 135 x5, 225 x3, 315 x1, 350 x1.
Stairs: 20 flights:
Notes: I didn’t have time for asst. work but I got this in. Morning BW 219.4.
how do you do your stair work?
[quote]confusion wrote:
how do you do your stair work?[/quote]
Nothing fancy. Sprint up 1 flight, walk or jog down depending on heart rate, repeat. I also try and go just a little faster each time out.
Deads are looking good Jack. I need to get back to Zerchers.
Crippler, thanks for stopping by.
Bench: 45 x20, 135 x5, 185 x3, 225 x2, 245 x1, 265 x1, 285 x miss, 265 x1, 245 x3, 225 x5, 185 x8.
Machine Rows: 180 x10, 270 x10, 360 x10, 360 x10, 270 x10, 180 x10.
Incline BD Bench: 85s x 8, 75s x8, 7.
Planks: various angles.
Stairs: 20 flights.
Notes: I was dragging ass today and I’m hungry. I’m due for a carb re-feed as early as today but I’m going to push it another day or two. I feel like I’m leaning up a bit and my fat pants are fitting a little looser.
Squats: 45 x10, 135 x5, 225 x5, 275 x3, 315 x1, 365 x1, 405 x1, 365 x2, 315 x3.
Front Squats: 135 x5, 225 x3, 275 x1, 315 x miss.
I leg ass things x 10
GMs: 45 x10, 95 x10.
Stairs: 20 flights.
Notes: Not my best night, and I could really tell from the light GMs that may back is still tweaky. Carb re-feed last night. Morning BW 222.
Lots of heavy work while dropping weight. Nice job Jack.
Congrats on loose pants. Personally, I find it easier to do cardio this time of year. You can work a lot more before getting a sweat. Overheating just can’t be done.
Nice work and the pauses are looking strong.
Thanks for stopping by folks!
Press: 45 x20, 95 x8, 135 x5, 155 x1, 175 x1 195 xmiss, 175 x2, 155 x5, 135 x9.
Pullups: 7, 6, 5, 5, 4.
Dips: + 40 x6, 6, 6, 6, 4.
DB OHP: 50s x 10, 10, 9.
CG Pulldowns: 100 x10, 120 x10, 140 x10, 160 x10.
Side Planks: A few sets
Stairs: 20 flights
Notes: Morning BW 218.2.
Deads: 45 x20, 135 x5, 225 x3, 275 x3, 325 x3, 375 x3, 425 x4.
Zerchers: 135 x5, 225 x3, 315 x1, 365 x miss.
GMs : bar x a few sets of ten very slow.
Box Jumps: A bunch to a pretty high box.
Stairs: 20 flights.
Notes: Morning BW 219. The weight isn’t moving but I can tell I’m leaning out a bit. I haven’t decided yet but I might take Christmas to New Years off of the cut. I’m also thinking about shaking things up a bit with training and getting some more reps in. We’ll see.
Good luck Jack. After the first of the year, I am going to mix in the “c” word (cardio). I’m going to have to cut 15 to 20 pounds by the end or March.
Good luck with the cut. Cutting sucks balls.
Bench: 45 x20, 135 x10, 185 x5, 225 x 5, 5, 5, 5, 5, 185 x10, 135 x10.
BB Rows: 135 x 10, 10, 10, 10, 10, 10, 10, 10.
DB Incline Bench: 70s x 15, 10, 9.
Australian Pullups: 10, 10, 10, 8.
Pushups: 20, 10, 8, 8, 8, 8, 8.
Stairs: 20 flights.
Notes: BB rows really hurt my forearms and elbows. I need to keep reminding myself that. Morning BW 218.2.
Solid training as always Jack! Are Australian pull-ups the one where you do a set than down a Fosters and see how many cans you can do? Now I gotta go goggling!
[quote]OldGoat wrote:
Solid training as always Jack! Are Australian pull-ups the one where you do a set than down a Fosters and see how many cans you can do? Now I gotta go goggling! [/quote]
Mmm. Fosters. I have my back parallel to and facing the ground, feet on a bench, and use the bar on the smith machine set fairly low so my feet are about even with the bar and try and keep it tight and straight like an upside down pushup. Basically a body-weight row.
Morning BW 217.4.
Squats: 45 x10, 135 x10, 225 x5, 315 x 5, 5, 5, 5, 5, 225 x10.
Front Squats: 135 x10, 225 x 3, 3, 3, 3, 3.
Stairs: 20 flights.
Notes: This looked pretty easy on paper. It wasn’t.
Thats a lot of damn stairs after squatting. Better you than me.