[quote]late2thegame wrote:
What’s up lmcnyc? Long time no speak! Good to see you are still around the boards and working hard. What’s an air hump if you don’t mind me asking?
Do you work for Barclays? I work for Credit-Suisse. I trek into Manhattan every day form PA, my office is on 23rd & Madison.[/quote]
Hey - how are you?
I am just trying to exist here a little bit.
I dont work for Barclays the financial institution- I am in the entertainment business…
barclays center the new Arena in Brooklyn…
HLR 3x8
Some TRX shit
Tons of hip crap with bands tke leg swings etc
4 sets lying ham curl
A squat 95x20 135 2x10 225 2x5
315 3x3 then 225x20
B DB RDL. 80 4x12
Notes
Thats it. Squats felt good
Low back got a crazy pump
HLR 3x8
Some TRX shit
Tons of hip crap with bands tke leg swings etc
4 sets lying ham curl
A squat 95x20 135 2x10 225 2x5
315 3x3 then 225x20
B DB RDL. 80 4x12
Notes
Thats it. Squats felt good
Low back got a crazy pump
PVC at home
TRX medley of fall o it’s row face pulls and pushups
Peterson step ups 4x10
Bear crawls and crab walks
A1 1 leg ham curl 8x8
A2 front squat. 135 2x8 225 2x5 245x5 265x2 295 3x1
B front squat reverse lunge 135 5x6
C1 crazy bell bench bar 2x 10 115 2x5
C2 face pulls 4x20
Notes-
Reverse lunges need work particularly my left leg
Crazy bells - been reading up on these figured it could not hurt
Really felt these on the negative, and it’s hard to control the bar path
Even with this tiny load, they where difficult
mobility - pvc tke pederson step ups leg swings etc
A squat bar 2x20 95 1x10 135 x10 225 3x5 315 3x3 275 5x5
B1 seated GM 135 3x10
B2 lying ham curl 3x12
C deficit no touch deadlift 225x5 3152x5 225 2x8
ran out of time gym closed
Notes- 5x5 with 25 felt heavier then Id like.
seated Gms these always kinda suck did them off a box in the rack.
the no-touch deads- lit a fire in the low back - need these more
stood on two rubber square pads- maybe 2’ deficit.
A1 rear delts maching. 4x12
A2 crazy bell bench two 25 plates on bands
Bar 2x12 95 2x8 135 3x2 humbled
B front squat 135x5 225x5 245x3
275 2x2 295x1
C1 chest supported row 5x8
C2 DB z press neutral grip
40 5x8
D shoulder finisher
Plate raise x side raise x mini clean and press
25 x8 12.5 x8 3 rounds
Notes
Squatted and was too sore to do much
135 with two crazy 25’s humbled.
Hangs head.
DB z press - these are hard.
Rows need many many many more
Shoulder shit made a nice change
mobility foam activation tons x tons
dislocates pederson step ups band work and some yoga shit
A OH squat 95 2x10 135 2x10 155x5 185 2x3
B1 db row standing - 80 3x12
B2 DB 1arm row 50 3x10
C db 1 leg RDL 40 2x10
D hanging leg raises 2x12
done
Notes- short session beat up from work - the usual.
OH squat felt good -to forward on last set at 185
the db rows- your standing with a staggered stance-
like these allot. OH press felt solid
1 leg RDL - these are hard as hell.
PVC band work agile 8 a ton more of mobility drills
Hanging leg raises 3x10
A OH squat 95 2x10 135 2x5
B squat 225x5 275x5 315 2x5 335 x2 meh
245 paused 2x10
C dimel RDL 135 x20 225 x15 315 2x5
D Rear delt machine 3x15+
E lying ham curl 3x12+
notes-
squats where hard- quads where stiff
the dimel’s wore me out- 315 couldn’t get the reps I wanted
some other notes - This gym has a mixture of hammer strength
which I hate and never use and some other machines-
the lying ham curl is plate loaded and is awesome
they also have a single leg curl thats good too
Thanks Matty- dimels are sooooo good.
either for activation - or for just blasting the hams glutes and all that other shit
Joe- Im pretty sure I had to lay down after them.
but Im kinda dumb
yesterday I trained and did this.
10.2.13 more training
sleep food PVC for the win
day off meaning no show today but a SHIT TON of prep
and Admin work ( read sent like 900,000,345 emails about shit coming up)
a bucket load of PVC work
10.1 training
PVC and lx ball
500m row
Limber 11
HLR 3x8
A squat 135x8 225 2x5 275x5 315x5 315x4 335x2 365x1
B pulls mid shin 315 3x8
C rear delt machine 3x12
Notes
Felt like crap
Had a 16 hour day on sun and worked late Mon night
did the pulls off of a bunch of rubber mats
felt like used dirt
Need to organize the food and sleep
then I trained today and did this.
mobility and activation stuffs
scap work - dislocates
HLR 3x8 mini step downs 3x12
A OH squat 95 x15 135x10 155x5 185 3x3
B squat 225 x5 315x5 315 8x3
C Dimel 225 2x15
D1 staggered db row 80 3x10
D2 1 arm db press 4 3x8
E1 rear delt machine 4x12+
E2 pull down abs 4x15
Notes
squatted yesterday felt like feeble shit
did some OH squats was like these feel good let me do a little set of squats
and squatted again.
speed and stability much better then yesterday.
Dimels - got me winded
Rear delt - been doing these allot and they feel good.
A push press 95x5 135x5 15x5 185 3x2 135x5
B1 flat bench bar many 95 x10 135x10 135x5 155x5 185x13x3
B2 rear dealt machine 8x10+
C Chest supported row 2pts 4x10 3pts 2x8
D1 pendlay row 135 5x10
D2 loaded pushup Bw+45 5x10
E db curl to press 25 30. 35 all x10
Some db shoulder rehab crap
Notes
These push days make me sad- that I can’t really load these much at all
Push press felt ok wanted more sets
Bench - these always suck realitively pain free but they bothered my neck later
Rows fun - I have not been able to load barbell rows to heavy at all for a while
Shoulder stuff runs down hill to elbows go figure.
Ok done complaining
Man, that’s some serious volume. Too bad about the weekend house. It seems like I work every weekend, so I can’t go to my (imaginary) weekend house either!
pvc and some drills at home
mobility and activation crap
including cossack squats lunges leg swings lytp scap stuff
HLR x TRX face pulls x TRX pushups x mini step ups all 3x 10-15
A box jumps 36-40" box 2x5
B squat 135x10 225 2x5 275 x5 315x5 365 1,1,1
C dimel 225 2x15 RDL 315 2x5
D flat bench 135x10 155x5 175x5 195x5 205 2x2
E medley of rear delts x curls with just bar x tricep push downs
5 x 15-20
rowing machine 100m ugh
no gas.
Notes- box jumps felt good- squats did too.
singles wore me out
dimel - stll loving these, need to get volume up on these
the RDL with 315 kicked my ass.
bench. kind of surprised- I am just very very gently testing the water here Not sure if any OH or Bench pressing will ever really take off.
rowing machine need to do this each session -
it all needs work.
sorry I have not been as active - and kept up with you people
the man is stepping on me here.
10.9.13 training
No time at all
Mobility PVC at home
HLR x TRX crap 3 x 10
4 rounds
Sumo 225 315 365 405 405 all x5
OH DB press 40 40 40 50 50
Pull up 5x8
Curl to press with db’s30 2x10
Notes
Super crunched for time made this up
These where semi sumo last two sets where more like 3+2
Quick but felt like I did something
10.10.13 training
2 am got to sleep
840 am got up
1130 gym
pretty typical day
Extensive mobility
Dislocates step ups
TRX shit hips ankles TKE other banded work
Some cleans
A front squat 135x8 225 3x5 245x3 275x1
B1 v grip cable row 4x10-12
B2. Bw dip 4x15
C 1 rear delt machine 3x15
C2 Face pulls 3x15
Done
Hips and low back where tight from yesterday.
Wanted some dbls at 275 meh.
Wasn’t happening today so shit it down
Elbow felt cranky - some band work sorted it out
Bw is holding at 180 in track pants and squat shoes.
I think this aimless training is ok - with frequency and just push pull and squat a few times a week
trained a bunch then was out of town for world series-
12 days of stupid long days with a few flights thrown in.
trained once - since then
here is what happened then…
Training 11.4.13
Extensive mobility work
Including 3x10 dips pull ups HLR
566,890,234 lunges
A Front squat 95x10 135x5 225x5 245x3 265x2
B deadlift. 225x5 315 x5 405 3x2
C Kroc row 80 2x20
Done.
Waits felt slow pulls felt fast.
First time I have pulled I. What feels like a long time
Feeling all stiff and bloated from travel and bad food for two weeks.
Need to organize my training into something more laid out.
did this today.
11.14.13 training
pvc at home
a ton of lunges
4 rounds of 12 dips x 8 pull ups x 15 face pulls
A squat
135 x10 225 x10 275 x8 295 x6 315x5 335 x4 365 x2
315 3x2
Notes
squats felt good- something happened in my right hip and ham
during one of the sets of 315 doubles
wanted to pull- did some other junk instead.
still fighting off this shit ass cold from World Series
Need to keep adding more conditioning