[quote]FISCHER613 wrote:
[quote]PeteS wrote:
Moving some good weight buddy. [/quote]
Just trying to keep up with the Petes and Meats and Eco’s of this here forum.
You guys inspire me from reading your logs and seeing how you train helps out alot with my own training.
Thank you.[/quote]
Looks like you’re doing just fine in the keeping-up department.
Big pulls there Mr.F!
Have a nice holiday season!
I’m trying to keep up with you!! You passed me a long time ago. You really mix it up well with the heavy weights and boot camp. You must be in great shape.
Thanks for all your help, I really appreciate it. Have a Merry Christmas,
Jack
Max effort upper.
bench w/u’s a fookin ton. 225x5,275x3,295x1,315x1,340x1,365x1,375x1. Another WOOOOOOOOHOOOOOOOO!!!
That is my best bench for almost 3 years (since surgery).
Bent over rows supersetted with rear-pecdec.
2a 205x8 4 sets
2b 115x15 4 sets
3a kelso shrugs 200x25 4 sets
3b side laterals (machine) 100x14 4sets
4a. Banded fat bar curls 75lbs + 2 light bands 4x5
4b. overhead tricep extensions 95x15 4 sets.
good day.
Bweight 233.
Great benching buddy, time to man up and put a shirt on:)
WTF is a kelso shrug?
Wow. Nice work. That’s huge!
OH, btw, as of about a minute ago I am no longer talking to you or anyone else from Chicago. Ever. Either that or I am going to play my ‘split loyalties’ card… dang Bears.
[quote]PeteS wrote:
Great benching buddy, time to man up and put a shirt on:)
WTF is a kelso shrug? [/quote]
Basicaly it is using the cable crossover machine in the “low pulley” position . You set up by taking 3 steps after grabbing the handles and letting the cables pull your shoulders forward you shrug up and to the the rear at the same time. Picture going from a “cats rounded back position” to a fully contracted rear scapula postion by squeezing your shoulder blades together. Really helps with shoulder issues and i feel this is a better exercise than face pulls.
Fischer
[quote]FISCHER613 wrote:
[quote]PeteS wrote:
Great benching buddy, time to man up and put a shirt on:)
WTF is a kelso shrug? [/quote]
Basicaly it is using the cable crossover machine in the “low pulley” position . You set up by taking 3 steps after grabbing the handles and letting the cables pull your shoulders forward you shrug up and to the the rear at the same time. Picture going from a “cats rounded back position” to a fully contracted rear scapula postion by squeezing your shoulder blades together. Really helps with shoulder issues and i feel this is a better exercise than face pulls.
Fischer[/quote]
Those sound good. I’m going to give them a try. Thanks!
Thats some big benching Fischer, damn good job buddy.
Speed day.(cardio)
Mountain climbers total of 20 (10 per leg) then sprint for 10 yards.
Wait 1 minute then increase sprint 5 yards till get to 30 yards.
Jumping sqauts: 5x5.
high skips 25 yards forward and backward and karoake.
All in beautiful 1 degree of temperature with snow gear on. Boy was I getting the looks from people this morning 
lol.
Nice bench session!
x2 on the Kelso shrugs. Sounds like they might be going into the rotation.
This just got sent to me. really watch and listen. This reminds me so much of my earlier days in the Army.
I am going to lift BIG tonight.
When I die I want it with my children grown with kids of their own and me on deadlift platform with a smile and a PR!
Very excellent benchitude. my goal for 2010 is to hit 375.
Max effort lower.
Rack pulls from just above the knee.
135x5,225x5,315x3,405x3,495x3,585x1(add straps and belt),675x1 and 765x1 Another WOOOOOOOOOOOOOHOOOOOOOOOOOOOOOOOOOO!!!
Then taught bootcamp class. Basically 12 sled pushes (like a prowler) with a total of 95 pds of sled weight.
Last 5 pushes were in the “bucket” position. 1 push every 5 minutes length of a basketball court then high skip back to other side.
bweight: 231
nice pull buddy
Repetition upper.
1a hammer strength incline 3 plates 2x10 +last set 19.
1b.hammer strength low row 3 plates 2x10+ last set 26.
2a. precor shoulder press 250 lbs 2x12 +last set 17.
2b. universal lat pulldown 170 lbs 2x12 +last set 15.
2c. rear pec dek 90 lbs 2x12 + last set 15.
3a. tricep pushdown on lat machine 120x12 + last set 18.
3b. barbel fat gripz. 95 lbs 2x8 + last set @ 55 lbs 24.
Great big swole.
Happy New Year!!!
All a,b sets are supersetted no rest in between .
Sore. I am sore from the rack pulls/sled/upperbody.
Thank god that year is over. I have had 3 years of bad luck in a row with a sprinkling of good stuff. Lets try the opposite now shall we!!!
I am starting to put my next year together on paper and it might look like I am going to do a show later in the year. I just have to throw some questions past my wife.
Rick
Tried some weird cardio out I had in my head this morning. I put on my weighted vest (20 pds) and went up and down my stairs around the kitchen into the hallway in a big boring continous loop. 20 minutes worth. Kinda fun had the kitten playing tag with me the whole time and the Wife shaking her head.
Max effort upper body tonight - second wave starts with slightly higher percentages.
Lift Strong.
Rick