[quote]jjackkrash wrote:
It does make nervous how fast and hot they burn in the back yard after the seasons over, however. [/quote]
Oh, man-- you ain’t lyin!
Fri - Nasty flu fever bathroom thing
Sat - Treadmill, slow, 70 min
AM: 20 min treadmill
1PM:
- 40 min treadmill
- Answer call of nature
- 20 min treadmill
Benchy
w/u, scap crap
135x20
225x11
275x10
325x2 (+1 asst)
300x7 (+1 asst)
Inc DB Press
65x15
100x10
120x7 (+1 asst)
120x6 (+1 asst)
85x10
Rev Grip Smith Mach Press
1pps x 20
2pps x 12
3pps x 7
Light Bench Pause/Bursts
185x3
225x3
245x3
Home to see Pats v Jets (go Jets!)
70 min. on a treadmill. What did you do to deserve that kind of punishment?
[quote]kpsnap wrote:
70 min. on a treadmill. What did you do to deserve that kind of punishment?[/quote]
LOL — Well, I have to keep my hip moving or it locks up.
The only saving grace is that the treadmill is 3 feet from a 48" inch flat screen at face level with satellite sporting choices 
[quote]LittleStrick wrote:
Lots of work there, Steely. As always, impressive.
DB shoulder presses look really strong.
Wish I could have a live tree. My wife and daughter are both allergic to them.[/quote]
That is too bad.
I’ve taken to feeding mine ginger ale, seems to really make a difference.
[quote]SteelyD wrote:
Bench/Tris
Bench:
135x20, 225x11, 275x8, 295x5, 315x4 Rep PR(I think)
DB Incl.
50x15, 100x10, 110x10, 120x6
Pec Deck: 3 sets x 15-10 reps
Triceps Cable Rope P/D:
5 sets 20-5 reps (stack x 5, x5)
Triceps cable extension (1-arm palm up, pull down)
light weight x 20-10 reps[/quote]
I’m amazed you can drive home after that. How do your arms hold on to the steering wheel?
Back (short and sweet):
TBar (wide grip, holds):
1pps x 20
2pps x 20
3pps x 15
4pps x 10
5pps x 7
BB Shrugs:
135x20
225x15
315x15
405x10
495x5, x5
455x6
405x8
315x12
HS Low Row:
2pps x 20
3pps x 15
4pps x 10+5
5pps x 10
DB Pr. Curl:
x12, x10, x8, x8
Treadmill x 30 min
Laygz
Fr. Squat:
135x10
225x5
315x7
365x3, x2 *
HS Lin. Hacksquat
3pps x 10 (knee felt funny in this 2nite)
Calves in LP
4pps x 15 (in) x15 (out)
5pps x 15 (in) x12 (out)
6pps x 14 (in) x11 (out)
SLDL
135x8
225x8
315x5
(Kind of got knocked off track here. People stuff)
Leg extensions:
Ramped weight: x15, x12, x10, x8
- Front squats – I’m starting to feel the groove coming back with these, adding a rep or so and some weight each week. However, it’s funny-- I’m not losing the top reps in the legs, I’m losing them because of either conditioning or losing tightness in my upper body.
The bar sits on my shoulders and I get that good deep breath in the beginning but lose it as I rep. I can’t seem to get that good breath back in the set. So, when I racked 365 after the 3rd and 2nd reps, it wasn’t leg fatigue, it was breath or upper body support fatigue.
My theory is that now I’m cycling these back in, my leg strength is there but upper body and conditioning needs to catch up. We’ll see. Felt like I had some reps in the legs and some heavier weights if I didn’t pass out from asphyxiation.
Squats were deep and back/hip felt good.
[quote]SteelyD wrote:
Laygz
Fr. Squat:
135x10
225x5
315x7
365x3, x2 *
HS Lin. Hacksquat
3pps x 10 (knee felt funny in this 2nite)
Calves in LP
4pps x 15 (in) x15 (out)
5pps x 15 (in) x12 (out)
6pps x 14 (in) x11 (out)
SLDL
135x8
225x8
315x5
(Kind of got knocked off track here. People stuff)
Leg extensions:
Ramped weight: x15, x12, x10, x8
- Front squats – I’m starting to feel the groove coming back with these, adding a rep or so and some weight each week. However, it’s funny-- I’m not losing the top reps in the legs, I’m losing them because of either conditioning or losing tightness in my upper body.
The bar sits on my shoulders and I get that good deep breath in the beginning but lose it as I rep. I can’t seem to get that good breath back in the set. So, when I racked 365 after the 3rd and 2nd reps, it wasn’t leg fatigue, it was breath or upper body support fatigue.
My theory is that now I’m cycling these back in, my leg strength is there but upper body and conditioning needs to catch up. We’ll see. Felt like I had some reps in the legs and some heavier weights if I didn’t pass out from asphyxiation.
Squats were deep and back/hip felt good.[/quote]
Agreed on the front squats. Upper back and breath is where I fail on those. Without those two elements power can’t be delivered to the bar and I just shut down.
SteelyD 365 is huge on front squats!
I am right there with you on the reasons for failure. I also wonder whether the weight on the bar also restricts blood flow to the carotid artery and whether this contributes to the feeling of oxygen depravation. I can’t get more than one rep when it gets heavy without almost passing out.
[quote]jjackkrash wrote:
SteelyD 365 is huge on front squats!
I am right there with you on the reasons for failure. I also wonder whether the weight on the bar also restricts blood flow to the carotid artery and whether this contributes to the feeling of oxygen depravation. I can’t get more than one rep when it gets heavy without almost passing out. [/quote]
thx jj,
I’m thinking I might keep just trying triples with little rest, so like extended sets, then back the weight off after awhile and go for more reps with the sets to try to build up ‘throat stamina’ lol.
Shoulders
A: HS Shoulder Press:
1pps x 20
2pps x 20
3pps x 12
3p+25 ps x 12
4pps x 6,
4pps x 5
3pps x 15
B: DB Lat Raise (+db rear delt raise)
30x15 (30x12)
45x12 (40x10)
60x12 (45x8+2)
70x7+5part (40x9)
50x15 + 40x8 + 30x5 (40x5 + 30x5)
C1:
Lat Delt Raise Machine:
120x15
stack(150)x15
stack+25 x 10
C2:
Rear Delt Cable x-over
35x20
40x15
45x12
[quote]giterdone wrote:
Steely,
Is this the HS shoulder press that you use?
[/quote]
That’s my baby!
[quote]SteelyD wrote:
[quote]giterdone wrote:
Steely,
Is this the HS shoulder press that you use?
[/quote]
That’s my baby![/quote]
Thanks…for crushing my soul. 4pps. Bastard.
You are now officially Humungousaur. You grow everytime I check on you. really great training. Keep it up. I use that hs machine, too.
[quote]hel320 wrote:
You are now officially Humungousaur. You grow everytime I check on you. really great training. Keep it up. I use that hs machine, too. [/quote]
LMAO!
That’s double funny given that I’m a “dinosaur geek”. LOL.
Armz
Treadmill: 20 min
A1: Kpipe Curls: 20x20, 30x20, 35x20, 40x15, 45x15
A2: HS Dips:
3p x 20,
4p x 20,
5p x 15,
6p x 10,
6p+25 x 5,
5p x 10,
4p x 20
B: DB curls: 70x3 + 8 hammer, 65x3 + 8 hammer
C: EZ P.Curl: 50x10, 70x10, 100x5
D1: Tri Cable Rope P/D: x20, x15, x12
D2: Cable Curl: 50x12, 60x12, 70x11
Treadmill: 25 min
Kpipe curls? What are those?