Thanks guys. I appreciate the feedback. I make a point of doing lots of rows and heavier rows. I’ve been throwing on straps and going as heavy as I can. Mind you, these aren’t exactly strict rows though. They are heavy and the English is so abundant the guys over in Quebec are complaining. I love working my back and am kind of vain about it. I kind of like the ghetto t-bar rows as well. I may try pull downs with some of the bands we have. I still do pull ups but for some reason, they’ve been aggravating my shoulder.
[quote]ouroboro_s wrote:
They are heavy and the English is so abundant the guys over in Quebec are complaining.[/quote]
Lol… Wait…am I allowed to find this funny?
Back
Treadmill x 10 min
A1: T-Bar Rows (neut, close grp): 2p x 12, 3p x 10, 4p x 10, 5p x 5, x5
A2: BTN Pulldowns (ramped wt): x15, x12, x12, x9
B: HS Low Row: 2pps x 20, 3pps x 12, 4pps x 10, 5pps x 5 + 5(iso), 6pps x 5!!! (PR)
C: HS Pulldown: x15, x10, x8 (top = 2pps + 25)
D: BB Shrug: 135x15, 225x12, 315x10, 405x10, 455x5 (All these were slow, hold, slow rev)
Treadmill x 40 min
E1: DB Preacher Hammer Curl: 20x10, 30x10, 40x10, 50x8
E2: Stand Alt DB Hammer Curl: 20x10, 30x10, 40x10, 50x10
[quote]LittleStrick wrote:
[quote]ouroboro_s wrote:
They are heavy and the English is so abundant the guys over in Quebec are complaining.[/quote]
Lol… Wait…am I allowed to find this funny?[/quote]
Yes. It addresses both lifting and political issues. I’m super deep.
[quote]SteelyD wrote:
Back
Treadmill x 10 min
A1: T-Bar Rows (neut, close grp): 2p x 12, 3p x 10, 4p x 10, 5p x 5, x5
A2: BTN Pulldowns (ramped wt): x15, x12, x12, x9
B: HS Low Row: 2pps x 20, 3pps x 12, 4pps x 10, 5pps x 5 + 5(iso), 6pps x 5!!! (PR)
C: HS Pulldown: x15, x10, x8 (top = 2pps + 25)
D: BB Shrug: 135x15, 225x12, 315x10, 405x10, 455x5 (All these were slow, hold, slow rev)
Treadmill x 40 min
E1: DB Preacher Hammer Curl: 20x10, 30x10, 40x10, 50x8
E2: Stand Alt DB Hammer Curl: 20x10, 30x10, 40x10, 50x10
[/quote]
So that’s what a ‘no shit’ back day looks like. Nice.
LOL-- thx o_s!
LEGZ (light, quad dom.)
Treadmill x 10 min
Fr. Squat:
135x12, 225x10, 315x5
HS Lin. Hack Squat:
1pps x 20
2pps x 15
3pps x 13
4pps x 10
Leg Ext (+ Good girl/naughty girl machines)
x15(x20), x12(x15), x10(x12), x10(x10)
Treadmill x 40 min
T-Day Shoulderzzzzzza:
Cable Rear Delt x-overs (high):
4 sets, 15-10 reps
Cable Rear Delt x-overs (shoulder ht.):
2 sets, 12-10 reps
HS Shoulder Press:
1pps x 20
2pps x 15
3pps x 12
3p + 25 x 5, x8
4pps x 3
BB Shrug (Snatch grip, slow)
135x20
225x15
315x10
405x8
Lateral Delt machine
2 sets x 15-12
Treadmill x 40 min
Elliptical x 10 min
Time.To.EAT!
Happy Muchas Gracias Giving!
Happy Thanksgiving.
Nice lifitng in here brother. Nice HS shoulder pressing. Thats some good weight.
Got up at 4:20 am to go get a WalMart special 32" TV for $200. Got to WM at 4:45 (after driving thru a sleet/snow storm and the entire shopping center was packed.
The line for the TV was out the door and tickets were all handed out by about 1am (starting at midnight).
Never had a chance.
First time ever trying to get a ‘black friday’ special. Never again.
Stopped in at the gym and did treadmill for 40.
Thanksgiving Day prog pic:
Lookin’ strong.
Thought you didn’t want a TV?
[quote]kpsnap wrote:
Lookin’ strong.
Thought you didn’t want a TV?[/quote]
Thanks!
Well, we don’t really watch TV. The only time is movies (DVD) or Football on Sunday (well, that’s me), or when family comes to visit (they always say it’s like camping in the woods when they visit).
We have an old, like 15 year old, TV that’s as wide front to back as it is screen wide and weighs about 50 lbs. It finally broke and takes up too much space.
At the price that was being discounted, it made sense to try to nab one. Screw that. I’ll just shop online like I usually do…
Armzzzzzzzzz
CGBP:
135x20
225x10
275x8
295x5
- these are down
HS Dip:
4p x 15
5p x 10
6p x 9
6p + 25 x 4
Alt DB Curl (seated)
40x12, 50x10, 60x10, 65x4
Cable Curls (just below shoulder ht)
40x15, 50x12, 60x10, 70x9, 50x10, 30x12
OH Triceps Rope Ext:
x15, x15, x11, x10, x8
Treadmill: 45 min
Looking and lifting large- nice work.
Hams/Legs
Treadmill 10 min
Deadlift (sumo):
135x10
225x6
315x5
405x2
455x1
SLDL (from aerobic step, 3" to floor, touch floor):
135x10
225x7
315x5 (off step, to floor)
Calves in LP:
3pps x 15 (toes in), x12 (toes out)
4pps x 12 (in), x 10 (out)
5pps x 10 (in), x 8 (out)
Seated hams: x15, x12 (I hate this particular machine so fuck it).
35 min treadmill
First time doing heavy-ish deadlifts in almost a year. I think 455 might be a PR or tied my last D/L PR. I was doing 500+ rack pulls from above mid-shin, but not pulling from floor. Felt good. 455 went up OK, probably had about 20# in the tank.
I’ll see how the hip holds up and maybe add these back in.
they are only “heavy-ish” and it is either a PR or a tied PR? at what point do they then become just plain old heavy?
nice pullin’! and especially good news that the back/hip seemed to hold up
HA! Thanks-- I meant ‘heavy-ish’ only in comparison to the real weight some of the folks here pull. My DL is like their warmups 
It was definitely heavy for me!
[quote]SteelyD wrote:
HA! Thanks-- I meant ‘heavy-ish’ only in comparison to the real weight some of the folks here pull. My DL is like their warmups It was definitely heavy for me![/quote]
I tell myself that those guys are so big they have their own gravitational field that makes the lifts easier for them…
fuck that - my deadlift is like their warm-up too…
Bench
scap crap w/u
135x20
225x12
275x10 - rep PR
315x5 (+ 1 light spot) - rep PR +1
295x8 - rep PR
Inc. DB
65x10
110x3
120x8
120x5
110x8
Cable X-over:
x15, x12
BB Bench Pt.2 - Partials, Bottom Half, Paused
135x15
185x15
225x10
Toast!
Ate leftover Chinese food all day (amongst other stuff):
B’Fast: Ginger Chicken w/green beans and brown rice
Lunch: Beef w/Broccoli and LoMein
Pre-WO: Sesame Chicken + LoMein
Your bench is going through the roof. Keep pounding down the chinese food, it seems to be working.