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Old 09-11-2012, 08:07 PM #1975
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Body weight squats and jogging because I'm on the path to unfatass.
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Old 09-11-2012, 08:15 PM #1976
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Upper power

DB Incline 85x6 90 2x5
BB UH Row 225 3x5
BB Shrug 275 3x6 (f'king grip always fails)
DB Press 70 3x7
Weighted Pullups +35 2x10
Dips +90 2x6
Preacher
Lat Pulldown
DB decline SC (first time doing these and wasnt sure if I liked them or not) 35 3x8
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Old 09-11-2012, 08:53 PM #1977
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coulda swore i saw you post 315x9 the other day
The "PR" was a joke, lol. Nice to see someone caught it though. I decided to drop the weight and work on form. Lost some strength after neglecting DLs for a while, and was starting to round my back again.
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Old 09-11-2012, 09:03 PM #1978
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Body weight squats and jogging because I'm on the path to skinny fat.
Jogging is for women. Are you a women?
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Old 09-11-2012, 09:30 PM #1979
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9/11- bench #8

Bench- 2x5@225
Medium-incline bench- 3x2@200, 5x1@210
Pullup x3/band pull-apart x10 superset- x10

Notes: Still need to pause more. My incline is less ****ty now, though.
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Old 09-11-2012, 09:56 PM #1980
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Killed legs tonight:
Leg press: 10 platesx15 14x10 18x10 22x10 26x10 22x10 18x10 14x10 10x15 6x20
Leg Extension: 180x10x3, 150x10x2, 120x10x1
Squats: 135x10 225x10 315x10 225x10 135x10

Really didn't feel like lifting tonight, but it turned into a good workout and my legs are sore as hell.
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Old 09-12-2012, 08:36 AM #1981
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Cardio: 20minutes


Did the stairstepper for 5min before concluding that the steps were too small for my feet. Then did the bike for 15min.
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Old 09-12-2012, 09:56 AM #1982
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going for the 4th week in a row increasing weight with rest pause preacher curls, hope i still get good reps

i think it would be pretty cool to be able to curl the ez bar + a 35 on each side, dont see too many people doing that in my gym. of course there are the very small handful that are badass enough to put a 45 on each side of the bar, but **** them and there wrists
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Old 09-12-2012, 10:26 AM #1983
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Quote:
Originally Posted by Pump Revolution View Post
Cardio: 20minutes


Did the stairstepper for 5min before concluding that the steps were too small for my feet. Then did the bike for 15min.
Just get on one of those spin bikes if you can find one. They're easy on your joints and IMO more comfortable than a regular stationary bike or recumbent.
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Old 09-12-2012, 10:31 AM #1984
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IT band/vastus lateralis is still giving me problems...

460x1 on back squats
360x1 on front squats
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Old 09-12-2012, 10:57 AM #1985
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Quote:
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Cardio: 20minutes


Did the stairstepper for 5min before concluding that the steps were too small for my feet. Then did the bike for 15min.
Bro don't put your whole foot on them..Only step with half of your foot.
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Old 09-12-2012, 11:02 AM #1986
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Quote:
Originally Posted by Pump Revolution View Post
Cardio: 20minutes


Did the stairstepper for 5min before concluding that the steps were too small for my feet. Then did the bike for 15min.
size 13 feet here, I'm fine. I just have to make sure I put my feet all the way forward, or else I'm walking on my toes the whole time and it destroys my calves
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Old 09-12-2012, 11:26 AM #1987
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Just get on one of those spin bikes if you can find one. They're easy on your joints and IMO more comfortable than a regular stationary bike or recumbent.
I didn't realize they had two types of bikes till after I had already started on the stationary. Will def try it next time though.

Quote:
Originally Posted by CobraXX View Post
Bro don't put your whole foot on them..Only step with half of your foot.
That places two much load on the calves. If I was lighter that would probably be fine.

Quote:
Originally Posted by Pyrosive View Post
size 13 feet here, I'm fine. I just have to make sure I put my feet all the way forward, or else I'm walking on my toes the whole time and it destroys my calves
Just felt awkard to keep kicking the edge of the step.
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Old 09-12-2012, 12:41 PM #1988
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Welcome back
thanks; missed you guys & all the other nonsense in these threads


& yesterday

A1 Behind the neck press with chains 6x4 4-0-1-0 tempo (2min rest)

B1 Close grip bench 5x5 5-0-1-0 tempo (2 min rest in between B1&B2)
B2 Scott Curls 5x5 3-0-1-0 tempo

today

A1 heel elevated squat 5x1 5-0-1-0
A2 kneeling leg curl 5x 2-3 3-0-1-0

B1 Heel elevated squat 5x 3-5 (80%max) 5-2-1-0 tempo
B2 kneeling leg curl 5x 5-7 3-0-1-0


2nd session

5x1 regular squat 10sec eccentrics 150%max
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Old 09-12-2012, 03:58 PM #1989
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Didn't go.

After coming back from Seattle my car, the drive to work, work itself just seems so lifeless. Working in an office with no sun, no human contact most of the day...draining man.

Don't know how people do it.
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Old 09-12-2012, 05:35 PM #1990
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Didn't go.

After coming back from Seattle my car, the drive to work, work itself just seems so lifeless. Working in an office with no sun, no human contact most of the day...draining man.

Don't know how people do it.
the paycheck.

legs/bis today

cliffs:
preach curls (RP) - bar + 60lbs, 9-4-2 (15). think ima stay here for one more week and try to make a rep or two gain before adding weight
squats - 210x7. will be doing 215x5 next.

squatsforeverweak/

i was doing somersault squats and after i finished an older gentlemen that i can in there frequently asks me if i made that exercise up. i laughed and said nah its a legit exercise just not very common. he then said that he didnt mean it in an offensive way but he sees me doing a few exercises that nobody else does so thats why he thought i made it up. i lol'd and said no worries at all man but they are real exercises. he then complimented me by saying well they obviously work cause you are developing really well, i just said thanks man i put a lot of time and effort into it so im glad i am progressing ok.

also had a lady have a seizure today in the cardio section, think she fell off her treadmill and just started having a seizure, paramedics took her out on a stretcher.
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Old 09-12-2012, 05:55 PM #1991
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B1

Squats 275x2 pre
225x8
205x7,5,5
leg press 100 3*30

RDL 225x3 Pre
185 2x10,5
ham curl 50 2x20

Power Shrug 325 3x10

Seated Calves +50x20
+25x20

I think I'm going to switch to stricter shrugs. Just feel I'm getting too pulled out of position by the hip pop for the power shrugs. Maybe I'll start alternating hang cleans too.

Also I'm concerned on RDLs that I'm not keeping my back tight enough, which is causing me to lose tension on my hamstrings. might drop the weight on those as well.
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Old 09-12-2012, 06:09 PM #1992
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lol @ the seizure.
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Old 09-12-2012, 07:10 PM #1993
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Quote:
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also had a lady have a seizure today in the cardio section, think she fell off her treadmill and just started having a seizure, paramedics took her out on a stretcher.
She most likely started seizing and then fell off. Was it a tonic-clonic seizure? I'd assume so, unless it was absence.
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Old 09-12-2012, 07:12 PM #1994
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405x3 slight decline bench (smoked it) preactivate
335x12 incline smith first line myoreps

405 hammer strength shoulders pre
275x10 smith shoulders press

Dips +90 10
+45 15,8
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Old 09-12-2012, 07:32 PM #1995
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Quote:
Originally Posted by FHS JewFro View Post
the paycheck.

legs/bis today

cliffs:
preach curls (RP) - bar + 60lbs, 9-4-2 (15). think ima stay here for one more week and try to make a rep or two gain before adding weight
squats - 210x7. will be doing 215x5 next.

squatsforeverweak/

i was doing somersault squats and after i finished an older gentlemen that i can in there frequently asks me if i made that exercise up. i laughed and said nah its a legit exercise just not very common. he then said that he didnt mean it in an offensive way but he sees me doing a few exercises that nobody else does so thats why he thought i made it up. i lol'd and said no worries at all man but they are real exercises. he then complimented me by saying well they obviously work cause you are developing really well, i just said thanks man i put a lot of time and effort into it so im glad i am progressing ok.

also had a lady have a seizure today in the cardio section, think she fell off her treadmill and just started having a seizure, paramedics took her out on a stretcher.
I knew cardio was bad for you
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