1.15.13
Back and Shoulders
Rack Pulls, mid shin, snatch grip
135x10
225x10x 2 sets
275x10x 2 sets, all sets really fast and explosive.
BB Row, Sup grip
135x10
185x10x 3 sets little rest in between sets
BB Row, Pro grip
185x10x 3 sets little rest
Low Row Cable Machine
180x10x3 sets- gotta do something other than DB rows, the 100# aren’t enough. This was tougher.
Military Press, strict
empty bar x10
95x10
115x10
135x10x 3 sets
Lat Raises, top half, seated, DB
15x15x3 sets
Cable Shrug/Face Pull superset
130/120
15/10
3 sets.
Done in 50 mins. Busy day. Will do more conditioning this afternoon.
1.16.13
Legs
Goblet Squats
50,70,90,100 x 10 each
Squat
135x10
185x10
225x10
All to parallel or below 
Stiff Leg Dead
95x10x 3 sets
Box Jumps
10x3 sets nice soft landings. Someone walked by and said “athletic and agile” LoL
Swiss Ball Ham Rollouts
3 sets of 10
Walked 20 mins a 4 mph at a brutal incline last night. Will do some other conditioning work today.
1.17.13
Chest and Bi’s
Happy day! Measured my arms first thing this morning, before the gym. An honest 17", cold. Flexed, but cold.
Bench
empty bar x whatever…
95x10
135x5
185x5
225x5
275x3
295x1
305x1
Push Ups 4 sets of 25
Incline Bi Curls/Hammer Curl super set
35x10/10x 3 sets
BB Curl
95x10x 3 sets
Felt strong and good this morning. I needed it, have been a bit down down to circumstances…
Off to walk the dogs. Will do conditioning stuff this afternoon.
Nice work little buddy.
Box jumps hey? How high are the boxes? I really want to try those…
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1.18.13
Shoulders and Back
Changing it up a little…
Seated DB Press
40x10
50x10
70x10
80x10
90x8
100x5
Arnold Press
50x10x 3 sets
Lat Raise top half
15x15x 3 sets
Stiff Arm Push Down
50x10x 3 sets
Lat PD
160x10x 3 sets
Low Cable Row
180x10x 3 sets
Sup Grip BB Rows
185x10x 3 sets
Shrugs, seated db
100x15x3
Lost my cool this morning, some fucking douche provoked me and I took the bait. I ended up saying something like “I’m gonna come over ther and pop you in the fucking face if you don’t shut up” and then the athletic director got in between us…Shook me up. I don’t usually lose my temper.
Oh well…
Yesterday did 4 circuits of
jumprope 1.5 mins
25 kb swings (35#)
10 spread eagle crunches
10 stiff leg dl with 35# kb
then 5 mins on the tread mill, 4 mph, brutal incline.
It was great.
Off to walk the dogs.
[quote]strangemeadow wrote:
Lost my cool this morning, some fucking douche provoked me and I took the bait. I ended up saying something like “I’m gonna come over ther and pop you in the fucking face if you don’t shut up” and then the athletic director got in between us…Shook me up. I don’t usually lose my temper.
[/quote]
What did the punk say to you?
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[quote]theBird wrote:
[quote]strangemeadow wrote:
Lost my cool this morning, some fucking douche provoked me and I took the bait. I ended up saying something like “I’m gonna come over ther and pop you in the fucking face if you don’t shut up” and then the athletic director got in between us…Shook me up. I don’t usually lose my temper.
[/quote]
What did the punk say to you?
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Here is the story:
Jerk is Military pressing 65#, slams bb into rack, startled me and everybody else in the gym. I gave him a dirty look, which he saw. I continue warming up. He comes over and says “you look deep in thought” By the way, I’ve seen him, but never spoken to him. I say “I am”, he says, “about what?”
Me: Among other things, why do you have to slam the bb down at the end of your set?
Him: Why? Do you have sensitive ears?
Me: Sure, among other things?
Him: You must not have spent much time in the weight room then.
Me: Dude, you better start walking.
He does. Then comes back, does another amazing set of presses with 85#, slams it in the rack and says “hey buddy, that better for ya?”
Me: Dude, I wasn’t trying to be a dick, but now you are.
Him: What is your problem?
Me: Dude, I’m gonna come over there and punch you in the fucking face if you don’t shut up.
Then the athletic director of the gym ran over and got between us and told the dude to leave. I totally lost control of my self and took the bait. He was provoking me, a lot of attitude and negative energy. It’s a good thing some one got between us. I was thinking of picking up a db and using it to punch him in the face. Seriously. I was angry!
The after I felt like a fool and embarrassed. Oh well…
What a douche.
At one of the gyms I attend there is a bunch of guys that purposely slam dBs into the ground as hard as possible. I understand that there is going to be some noise, but don’t see why is necessary to do that. The guys that work at the gym are too gutless to say anything, but yet still like to wrongly accuse me of leaving weights on machines that I have never used before!
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1.20.13
Conditioning
5 mins warm up on elliptical
4 rounds of the following:
1.5 min jump rope
25 kb swings (35#)
15 spread eagle sit ups
10 stiff leg dl w/35# kb
Finished with 5 mins on elliptical. Didn’t time it but it took about 20 mins, maybe more. Felt great.
[quote]theBird wrote:
What a douche.
At one of the gyms I attend there is a bunch of guys that purposely slam dBs into the ground as hard as possible. I understand that there is going to be some noise, but don’t see why is necessary to do that. The guys that work at the gym are too gutless to say anything, but yet still like to wrongly accuse me of leaving weights on machines that I have never used before!
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[/quote]
It’s not necessary. Those guys just want to feel “manly” and draw attention to themselves. Every time there is a big noise every one looks, so they get attention. What I was told when I started lifting:
If you can’t put it down, don’t pick it up.
1.21.13
Chest and Bi’s
Nothing but the usual. I need to do something different Thursday. More hypertrophy work.
Bench
empty bar x10x 2 sets
95x10
135x5
185x5
225x5
275x3
295x1
305x1
4 sets of 25 pushups
Incline DB Curls/Hammer superset
35x10x 3
Chest Supported Decline Curls
30x10x 3
Yeah, so pretty much the same shit as usual.
I’ll do some conditioning stuff this afternoon. Ate 2 huge bowls of cereal in the middle of the night. My stomach is not happy.
[quote]strangemeadow wrote:
I’ll do some conditioning stuff this afternoon. Ate 2 huge bowls of cereal in the middle of the night. My stomach is not happy.[/quote]
Lol. I hope it was coco pops.
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1.22.13
Back and Shoulders
Rack Pulls Mid shin Snatch grip
135x10
225x10
275x10
295x5
315x5 Was all pretty easy.
BB Rows
135x10
155x10
175x10
185x10 Working on being totally parallel, 90 degrees to the floor
Sup Grip BB rows
185x10x 3 sets
Low Row Cable machine
180x10
190x10
200x10
Arnold Press
40x10
50x10
60x10
DB Press
80x8x 3 sets
Lat Raise, top only
15x15x 3 sets
Shrug DB Seated
100x15x3 superset with
Facepulls
130x10x 3 sets
All good.
[quote]theBird wrote:
[quote]strangemeadow wrote:
I’ll do some conditioning stuff this afternoon. Ate 2 huge bowls of cereal in the middle of the night. My stomach is not happy.[/quote]
Lol. I hope it was coco pops.
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Honey Bunches Of Oats!
Do you guys have that cereal “Down Under”?
[quote]strangemeadow wrote:
Honey Bunches Of Oats!
Do you guys have that cereal “Down Under”?
[/quote]
I wouldnt know… I dont really eat cereal. Although I do have a box of coco pops for special occasions such as PBs and my birthday.
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1.23.13
Legs
Front Squat
empty bar x10
95x10
115x10
135x10
Back Squat
135x10
185x10
225x10
Rev Lunge w/25# plate
10 each leg
superset with
RDL
135x10
Single Leg Swiss ball Hip Thrust
10 each side, 3 sets
10-2 Lunges w/10# plate
3 sets of 10
Kinda lost my mojo after the RDL’s. Ate a tremendous amount of Asian food last night, couldn’t sleep. Deep fried doesn’t like me 
1.24.13
Chest and Bi’s (forgot to log yesterday)
Bench
usual warm up
225x10x 3 sets
Incline DB/Neutral Grip Flies superset
80x10
20x10
3 sets
Bi’s
BB Curls
95x10x 3 sets
Incline DB Curl/Hammer superset
35x10x 3 sets
1.25.13
Back and Shoulders
Stiff arm pushdowns as warmup
Lat PD
160x10x 3 sets
Low Cable Row
200x10x 3 sets
H Str Hi Row
105x10 x 3 sets
BB Rows
155x10
185x10
205x10
Military Press
empty bar
95x10
115x10
135x10 x 3 sets
Rear delt flies
15x15x 3 sets
Overhead Shrug
135x15x 3 sets
Odd day…just wasn’t feeling it. Whatever, it’s fine.
[quote]strangemeadow wrote:
Ate a tremendous amount of Asian food last night, couldn’t sleep. Deep fried doesn’t like me
[/quote]
Was that a cheat meal?
Im disappoint. I expect more from you.
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