[quote]giterdone wrote:
Dude, Maschy and kmc…thanks! I’m feeling those GMs in all the right places.
And my tris are pretty toasted from yesterday. The DB extensions, done while lying on the floor, are my new favorite tri isolation exercise.[/quote]
Are you rolling those tri ext. like DeFranco or old school?
[quote]print wrote:
[quote]giterdone wrote:
Dude, Maschy and kmc…thanks! I’m feeling those GMs in all the right places.
And my tris are pretty toasted from yesterday. The DB extensions, done while lying on the floor, are my new favorite tri isolation exercise.[/quote]
Are you rolling those tri ext. like DeFranco or old school?[/quote]
I’d say Defranco is representative of what I’m doing. It’s a combination of an extension and a press. And my triceps are still sore from the 6 x 10 + a few hard sets of pushdowns.
jesus you beast in a cave - that GM was inspiring!
and yeah on disney surprise and quality man toy time 
hope she abuses you 'till your batteries leak.
[quote]nlmain wrote:
jesus you beast in a cave - that GM was inspiring!
and yeah on disney surprise and quality man toy time
hope she abuses you 'till your batteries leak.[/quote]
Well jeez…thanks.
Kids are pumped about the trip Especially my son. Daughter is a little nervous since seeing a show on History channel about the Titanic. She`ll get over it.
And I wholeheartedly agree on the abuse. I have a high pain tolerance…bring it!
Tate Plan, Week 2, Day 4, DE Bench
Bench Press (60% of est. max of 255)
Lying BB extensions (substituted JM Press) - 2 hard sets of 6
95 x 6
115 x 6
135 x 6
155 x 2 x 6
DB side raises and bent over raises - 3 x 10
Substituted 2 giant sets of
extra:
Tate Plan, Week 3, Day 1 - ME lower
Good mornings
bar x 2 x 8
95 x 3
135 x 3
185 x 3
225 x 3
245 x 3
275 x 3
295 x 1
325 x 0…tried for a 10lb PR over last week. Down to the pins and that’s where it stayed. Should have done 315 first and see how it felt.
GHR (substituted Single Leg DLs with DBs)
40s x 3 x 10…really hits my hams
Reverse Hypers (substituted band GMs. Loop over neck, stand on other end, shoulder width stance)
light + mini x 10
two lights x 3 x 10…good pump in erectors
Ab wheel
+25lb plate x 2 x 10…ab wheel cracked. Need to find a tougher model.
HLRs
3 x 10
[quote]giterdone wrote:
325 x 0…tried for a 10lb PR over last week. Down to the pins and that’s where it stayed. Should have done 315 first and see how it felt.
[/quote]
Actually I think you did right. Max Effort and Westside are big on hitting (or trying to hit) PR’s. If you’ve already hit 315, may as well go for 325 so you don’t waste energy on 315. You can always hit some back off sets if you don’t feel like you got enough volume or whatever.
[quote] Matt wrote:
[quote]giterdone wrote:
325 x 0…tried for a 10lb PR over last week. Down to the pins and that’s where it stayed. Should have done 315 first and see how it felt.
[/quote]
Actually I think you did right. Max Effort and Westside are big on hitting (or trying to hit) PR’s. If you’ve already hit 315, may as well go for 325 so you don’t waste energy on 315. You can always hit some back off sets if you don’t feel like you got enough volume or whatever.
[/quote]
Yeah, I suppose they don’t call it max effort for nothing. Don’t want to fail too often though. Pisses me off.
The next few lower ME days are box squats so I’ll be doing GMs as assistance.
still big good mornings
single leg DL’s are tough
can you just do BB rollouts instead of the ab wheel
you can do them with just the bar too-
cruise sounds good
spangly briefs!
Love your effort and gotta have more attitude. Interested to hear about your Disney cruise. We’ve been on a few regular cruises but when the boy gets old enough might consider a Disney cruise.
[quote]kmcnyc wrote:
still big good mornings
single leg DL’s are tough
can you just do BB rollouts instead of the ab wheel
you can do them with just the bar too-
cruise sounds good
spangly briefs![/quote]
My hams and ass are pretty DOMSy from the single legs. It’s a love / hate thing with those.
The training shed is tight for space so BB rollouts are out for now. When the electrician comes this week (fingers crossed for the love of god), then I can do a bunch of cleanup and organizing. Might have space then.
And if there is something spangly to be worn, I want it on my wife. She would wear it much better than I would.
[quote]dday wrote:
Love your effort and gotta have more attitude. Interested to hear about your Disney cruise. We’ve been on a few regular cruises but when the boy gets old enough might consider a Disney cruise.[/quote]
Thanks. Dragging my ass to the shed is not always easy after work but once I’m in there it’s on.
Honestly, we wouldn’t have gone the Disney route if it hadn’t been for our friend recommending it so highly. PLus we wanted to do something for the kids. I’ll definitely let you know how it goes.
DISNEY CRUISE SO AWESOME!
How is the weather holding out for you in Nova Scotia?? My favourite chef lives there, ha-ha.
Chef Micheal Smith… he always made me want to live in nova scotia because his backyard was like stepping into a national park, it was so huge and tree filled. He is probably rich though, hmm…
[quote]Spock81 wrote:
DISNEY CRUISE SO AWESOME!
How is the weather holding out for you in Nova Scotia?? My favourite chef lives there, ha-ha.
Chef Micheal Smith… he always made me want to live in nova scotia because his backyard was like stepping into a national park, it was so huge and tree filled. He is probably rich though, hmm… [/quote]
Hey!
Weather has been very mild here this winter. My kids are disappointed…they love playing in the snow.
Speaking of chef’s…I’m starving right now! I would kill to go to a reataurant and have someone take care of me. But, alas, I’m on Mr. Mom duty this week.
I have to admit, though I’m a Westside gal, ME GMs kinda scare me…
Awesome GM’s, Git. Good lifting all around.
The cruise sounds like a blast. Be careful with your diet, I understand they stuff you silly on the liners. Wouldn’t want your wife’s “boy toy” (as the Brits say) turn into Dough Boy.
I’m sure your daughter will get over her Titanic phobia. Umm . . . I’m hoping she hasn’t heard the words “Costa Concordia” recently . . .
I asked in my log but I figured it really belongs here: is that a different avi? You look extra beefy.
Looks like a good substitute for the Reverse Hypers. I’ve actually been racking my brain trying to think of something for you. Have you thought of going over to the EFS site and asking someone there?
Yay Disney Cruise! My parents took us on that one when we were kids and we LOVED it. It’ll be a great time!
[quote]lil power wrote:
I have to admit, though I’m a Westside gal, ME GMs kinda scare me…[/quote]
I definitely have all my sensors working overtime…upper back tight (check), tension in hams (check), bar not taking my head off (check), spine not shooting out my ass (check)
[quote]cavalier wrote:
Awesome GM’s, Git. Good lifting all around.
The cruise sounds like a blast. Be careful with your diet, I understand they stuff you silly on the liners. Wouldn’t want your wife’s “boy toy” (as the Brits say) turn into Dough Boy.
I’m sure your daughter will get over her Titanic phobia. Umm . . . I’m hoping she hasn’t heard the words “Costa Concordia” recently . . .[/quote]
Thanks cav. I struggle to overeat so I should be OK but we’ll see what happens. Kinda like a science experiment.
And she has heard “Costa Concordia”. That was good timing.
[quote]cholulalula wrote:
I asked in my log but I figured it really belongs here: is that a different avi? You look extra beefy.
Looks like a good substitute for the Reverse Hypers. I’ve actually been racking my brain trying to think of something for you. Have you thought of going over to the EFS site and asking someone there?
Yay Disney Cruise! My parents took us on that one when we were kids and we LOVED it. It’ll be a great time![/quote]
Hi!
It’s a new avi. Thanks…perhaps some more beefy. I’m pretty bored looking at myself. Maybe I’ll choose an appropriate superhero?
On the reverse hyper, I should search around some more. I will say that the single-leg romanians and band GMs did a number on my hams and glutes (so sore) and less so on my erectors. Not sure how to target erectors without doing more GMs.