Glex: I've Got Runners Trot

[MexicanMuscle]

great session man, u got a some killer wheel numbers. ur squat is lookin very good.

 

[FOOTBALL FAN]

good work mate what are prone leg curls though?? lots of volume on your squats

 

[Glex]

good work mate what are prone leg curls though?? lots of volume on your squats

That's probably just my military brainwashing. prone=lying on your stomach; i changed the name to what Line posted them as in his log.

 

[Line]

That's probably just my military brainwashing. prone=lying on your stomach

Which is actually the correct physiological term as well



PS: Back and Shoulders tonight, bitch.

 

[Glex]

Had to take a day off because of engineering. My group and I spent 7 hours on a project on Wednesday and it STILL sucked. Anyway, here's back day:

10-5-06 6:10-7:55pm

Pull-ups
Bodyweight x 10
BW x 9
BW x 9
BW x 8

DB Rows
90 lbs x 12
100 lbs x 12
110 lbs x 12...coming for your 120s next time, Tweak!

Seated Straight-Bar Cable Rows
150 lbs x 12
180 lbs x 10
180 lbs x 10

Hammer Strength High Row
180 lbs x 12
200 lbs x 10
230 lbs x 8

DB Shoulder Press
60 lbs x 12
70 lbs x 9
75 lbs x 5
50 lbs x 15

Seated Machine Lateral Raise
70 lbs x 15
90 lbs x 12
110 lbs x 8
DROP SET 110 x 8, 70 x 6, 50 x 6

Rear Delt DB Raises
20 lbs x 12 ...terrible form
15 lbs x 15 ...better form
20 lbs x 12 ...not as terrible

BB Shrugs
225 lbs x 12
275 lbs x 8
225 lbs x 12

Aftermath:
I could have stepped up the weight in a few spots, but I didn't want to kill myself. Thursday is a PT day, so I was still kind of tired from being up at 5 to do a practice physical fitness test.
I pwned that test; the maximums are 62 push-ups in a minute, 55 sit-ups in a minute, and a 9:36 mile and a half run time. I did 63 push-ups and 56 sit-ups just so there was no question about my ownage, and then proceeded to destroy the mile and a half with a run time of 8:54! Personal best for me on that race, and it's been years since high school cross country!

 

[FOOTBALL FAN]

good going mate did you say you were in the military? serious weights there mate good shrugs

 

[Glex]

did you say you were in the military?

Hey, thanks again for all the support. Yeah, i'm in Air Force ROTC. I'll commission as an officer in the Air Force when I graduate from college, maybe even get to fly a plane!

 

[Glex]

Went for a moutain biking excursion today to deal with some anxiety I've been having. Helped a little bit, although I think the lifting today did more. Unfortunately, I was tired from the biking, so it wasn't exactly a stellar day.

10-7-06 8:20-9:45

BB Bench Press
135 lbs x 15
185 lbs x 12
225 lbs x 4...damnit
205 lbs x 6...damnit

BB Incline Press
135 lbs x 12
155 lbs x 8
155 lbs x 8
155 lbs x 10

Overhead DB Extensions
65 lbs x 12
70 lbs x 10
75 lbs x 8
DROP SET: 75 lbs x 7, 50 lbs x 5

One-Arm Cable Extensions
30 lbs x 15
40 lbs x 12
50 lbs x 8

40 push-ups...ow

Standing EZ Bar Curls
45 lbs x 15
65 lbs x 12
85 lbs x 8

Standing DB Curl Drop Sets
40 lbs x 7 \
30 lbs x 7 |--first set
20 lbs x 12 /

40 lbs x 7 \
30 lbs x 5 |--second set
20 lbs x 10 /

Aftermath:
I had to hurry through biceps once again, this time because one of my ROTC friends was at the gym and wanted to go for a quick run with me. He finished his workout halfway between my EZ Bar curls, so I told him I'd finish quick and we'd hed out. Next time I do bis I'm finishing, damnit. Although those drop sets do give you a good pump

 

[BigBen]

Looking great glex! That drop set is a great intesity technique rather u did it on purpose or bc u had to get goin it was still a nice idea!

Keep up the hard work bro!
Godbless
Beno

 

[Chesticles]

Hey glex, first time poster up in this mutha.

Considering you went mountain biking before a workout, it was pretty stellar dude.

YOUR FUCKING CRAZY!

 

[FOOTBALL FAN]

excellent session seeing as it was after a biking trip, I used to ride alot when I was younger, but it turned out to be too expensive I used to break my bike alot and with no money that put a stop to that, 40 push ups in the middle of your session good work your presses are looking good as well, to fly a plane would be crazy a fighter??

 

[Line]

So now you're lifting without me? What a bitch move LOL.

I'm kidding, I probably won't be able to lift at night all week because of two exams, a lab assignment, and a paper so it's good to see you're putting your sessions in. Friday I should be able to rejoin you in our conquest for Penn State supremacy. Until then, keep hitting 'em hard!

 

[Glex]

Well, this doesn't really have anything to do with weightlifting, but I destroyed my PFT yesterday! The Air Force PFT consists of a minute of push-ups for a max of 62, a minute of sit-ups for a max of 55, and a mile and a half fun for a max of 9:36. My scores you ask?

63 push-ups
56 sit-ups
8:47 run time

Not bad for a 200 lbs man on the run...

Unfortunately, I didn't get a perfect because they include a waist measurment as part of your score, the max being less than a 32.5 inch waist. I was at 33.5...darn you attractive obliques!

I'll be back lifting soon now, and hopefully my strength will increase now that the amount of running I'm doing will decrease.

 

[BigBen]

Thanks for the update bro! Hope all goes well with your training glex!

Godbless
Beno

 

[Chesticles]

Keep goin strong glex.

Do you ever do the beep test as part of your training?

 

[Glex]

Beep test?

 

[Chesticles]

um how to explain, it might only be australian.

It's where you run back and forth over a short distance, and you have to do it quicker and quicker as the levels go up.

 

[Line]

um how to explain, it might only be australian.

It's where you run back and forth over a short distance, and you have to do it quicker and quicker as the levels go up.

Sounds similar to the VO2 Max tests here in the States that measures maximum oxygen intake during exercise.

Congrats on the PFT's by the way, now I can kill you on leg day again

 

[Glex]

Haha, you bet Line. Assuming engineering doesn't consume my life that is.

It did kind of sound like a V02 test to me, Chesty, combined with a shuttle run. No, we don't have to do it, thankfully, I'm not a sprinter.

 

[Glex]

Six days off...damn engineering. But I made absolutely gorgeous 3D plots on MATLAB; if anyone needs help doing that ever hit me up...like that'll happen.

10-13-06

BB Rows
135 lbs x 12
185 lbs x 10
225 lbs x 8
225 lbs x 8

Deadlifts
225 lbs x 12
275 lbs x 8
315 lbs x 5...PB

T-Bar Rows (in da corner)
2 plates x 12
3 plates x 10
4 plates x 8
2 plates x 25

Smith Machine Military Press
135 lbs x 12
185 lbs x 8
185 lbs x 7...pushed out the 8th with, according to Line, barely any spot
135 lbs x 15

Lateral DB Raises
20 lbs x 10
20 lbs x 10

Reverse Pec Deck (16 settings)
4 x 12
6 x 10

Aftermath:
Pretty happy about the 315 for five on DL; I've got more in me which should come out when my form improves (gotta get my butt lower).
The lateral raises are pretty pathetic, lol, but those are all about getting my form better. I had absolutely terrible form on the first set, but I concentrated on using the shoulder rather than moving the weight on the second and it felt much better. Hopefully when I get more comfortable with shoulder movements I can move up there too.
Peace all, glex out. :iough: