This thing.
(note: stock photo, not my kid)
I love the zip lines, but they hurt my shoulders. Nic eof you to eliminate the weights of what you’re liftin gso us mere humans don’t suffer from poor self-confidence.
[quote]Canada_K wrote:
I love the zip lines, but they hurt my shoulders. Nic eof you to eliminate the weights of what you’re liftin gso us mere humans don’t suffer from poor self-confidence.[/quote]
Ha, thanks but nah, I’m no where near inhuman with what I lift. The really strong guys here are on a whole different level above.
Half the time I don’t even remember the weights to be honest.
Yesterday: Biceps/Back
Cable rope curls 6 x 15-6
a. Ez Pr. Curls: 5 x 10-6
b. Ez rev. curls 5 x 12-10
Spider hammer curls? (chest down on support at incline, hammer curls)
4 x 10 or something
Chest support rows (hamm grip) 5 x 12-5
Lat P/D (shoulder width neut grip) 5 x 12-8
Seated low row 3 x 12-8
BB curls (bar only 2 sets to fail)
Hanging leg raise some x some
Bought a pair of Vibram 5-fingers today (see “Feets don’t fail me now” thread in GAL)
Kind of hard to get into at first but I settled into them just fine.
Did legs. A few people have warned me about doing legs the first day with them lol.
So—
Front squats: 5 sets 10-5 reps
Leg Press: 6 sets 12-5 reps
Calves in LP: 5 sets 15-5 reps
Leg ext: 4 sets 12-10 reps
Laying Ham Curls: 4 sets 13-8 reps
Walking lunges: 3 x 10 steps with dbs
I’m already feeling some more than usual stiffness in legs… lol
Feeling pretty flat from no carbs for awhile. Tomorrow is bench day, so I may have a sweet potato in the AM with me eggs. Pretty much A/D.
I think my carb day(s) is going to be W/Th to coincide with leg and bench day.
I’m not going to do an all out carb up though, just ease into it until I get my next bloodwork in 6 weeks.
Nice work - I like the outdoor day too.
Im still on the fence with vff- thinking about it
Bench/Tri’s
531-like scheme “Threesies”
Then x3, x3, x3
CGBP:
2 board x 6
3 board x 6
2 board x 4
3 board x 4
Pec Dec 3 x 12-10
Rev Pec Dec 3 x 10
Dips x 6, x6, x6, +25 x 6, x6, +35 x 4
“Tate Presses” x 10 x 2
OH Cable Rope extensions 3 x 10-8
Cable P/D: 3 x 10-8
Rev 1-Arm Cable Pulldown x12, x10
15 Min StepMill
Blah!
Had a sweet potato today. Half at B’Fast w/ my eggwhites and spinach, and half at second lunch with my steak an peas. So good. Both halfs with a ton of ground cinnamon (no sugar).
See you next week Mr. Sweet Potato!
20’s
A1: Leg Extension 20 reps
A2: Lying Leg Curls: 20 reps
20 second rest
6 sets
B: Calves in leg press: 20 reps x 6 sets
C: DB Lunges 20 steps x 3 sets
D: Elliptical: 20 mins
It’s amazing what a sweet potato can do for a serious diet. After awhile of no sugar they really do taste sweet. Nice lift’n Steely.
Thanks dday-
Yeah, I really cook them down in the oven and load with cinnamon. It’s like candy to the carb intolerant bastards like me.
BACK:
Cable straight arm P/D-Kayak rows (hold): 6 x 10-6
1-arm cable p/d (hold): 4 x 12-10
a. Lat pullover machine (hold): 5 x 12-6
b. Very wide neutral grip low cable row (hold) 5 x 10-8
1-arm kneeling cable high rows (excellent form, hold): 5 x 10
BB Shrugs: 9 x 15-5 (top 495 x 5 + 5) - All relatively slow, hold contraction
Cable Preacher Curls with EZ attachment
a. close 6 x 12-8
b. wide 6 x 12-8
a. DB Hammer curls 6 x 10
b. DB wrist curls 6 x 15-10
c. “Thors Hammer” curls 6 x 10
15 mins steps
No carbs today until Wed (exc. incidental carbs from shakes, vegs, nuts, PB, etc)
What’s with the porn-star black bar? It’s not like we don’t know what you look like by now…
[quote]Canada_K wrote:
What’s with the porn-star black bar? It’s not like we don’t know what you look like by now…[/quote]
No, that’s me. I had a black bar tattooed across my face.
^LOL!
oh, hi.
AM: Chest
Scap crap w/u
Incline BB Bench 5 x 10-4
DB Incl. 5 x 10-5
DB Flyes 3 x 10
Cable X-Over 3 x 12-10
PM: Triceps
w/u light pushdowns
Weighted dips 5 x 6-8
Triceps dip machine 3 x 12-10
Rev Preacher extenions 3 x 10
Rev grip pulldown 3 x 10 (EDIT: Based on hastalles question below, see vid below)
a. Lateral Delt raise machine 5 x 20-10
b. OH rope extensions 5 x 15-10
15 min elliptical
“Sex, Squats, and Rock 'n Roll”
hahahaha, i love it
You got mixed emotions for todays games?
[quote]DJHT wrote:
You got mixed emotions for todays games?[/quote]
Not sure what you mean, but I’ll take a guess–
Philly raped and Pittsburgh got raped. 
I didn’t get to see any football today. One, I don’t have any TV coming in that I can get any games (I have to find Internet streams). Second, I’ve literally been at the gym on en route to a gym all day lol
[quote]Mike T. wrote:
“Sex, Squats, and Rock 'n Roll”
hahahaha, i love it[/quote]
What’s up Mike T? Thanks for checking in!