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onebigeric
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philosopher- Thank you Have another one coming in my sadly-neglected-by-me-log
So I have three workouts to throw in here; I'll just hit them in chronological order. Oh, and there'll be n00bs....
Tuesday
Shoulder Warmup
Standing Side Laterals
35X15
35X10
Chest
Decline Barbell Press
135X20(warmup)
225X15
275X12
315X7(PB )
Incline Barbell Press
135X25(warmup)
335X9
315X10
295X10
225X17(ds)
Weighted Decline Dips
BWX17(warmup)
BW+45X13
BW+55X8
BW+60X7
Cable Crossovers
100X15(warmup)
150X12
130X7(ds)
100X13(ds)
Shoulders
Standing Side Laterals
40X15
45X10
55X9
60X7
Seated Thumbs Up Angled Dual Front Raises
45X12
50X10
50X9
Reverse Pec Deck Flyes
140X15(warmup)
170X15
200X14
180X14(ds)
Triceps
Behind the Head Dumbell Presses
80X15(warmup)
90X15
100X13
110X14
Close Grip Bench Press
135X15(warmup)
185X15
225X14
275X9(PB )
Bench Dips
BWX23
BWX21
BWX20
BWX17
Calves
Seated Calf Raises
100X15(warmup)
145X15
190X15
235X11(As high as the plates would stack on this thing; never liked the vertical-loading machines)
Standing Calf Raises(Done on a whim, and on a weird sled-thing. It was built for small people, so I did these with a perma-hunch that made this feel off)
250X15(warmup)
340X15
Stack(400)X13
StackX14
Things kept feeling good, so I just kept going. It was definitely a satisfying workout
Time to roll with it....
The n00b of the Day
-Today's n00b is a special subject. Said kid was doing weighted dips before I had made my way to them, but I found myself mystified by his n00bness all the same. The boy had loaded up about 70lbs on da chain belt, which was ridiculous considering that he maybe weighed 115....soaking wet....holding a brick...with a car sitting on his head.
His arms were about as thick as my wrists, so I was curious to see what he would do. He proceeded to make three attempts to get to a dipping position, and when he had achieved said nirvana, he did about four half-inch dips; it was like poser squating, but even worse. I was just happy that the kid didn't break something, either on the way up or coming down, but it wasn't over. Instead of detaching the weight and racking the plates, he proceeded to do some kind of jilted duck waddle to the nearest pyramid rack, a distance of about ten yards.
So don't let your friends n00b, and by all that's holy, don't let them duck-waddle with a weighted belt on. If you see someone doing this, let them in on a secret; the dips are harder if you attatch the weight to your testicles. You'll be doing society, and the future itself, a serious favor.
So I have three workouts to throw in here; I'll just hit them in chronological order. Oh, and there'll be n00bs....
Tuesday
Shoulder Warmup
Standing Side Laterals
35X15
35X10
Chest
Decline Barbell Press
135X20(warmup)
225X15
275X12
315X7(PB )
Incline Barbell Press
135X25(warmup)
335X9
315X10
295X10
225X17(ds)
Weighted Decline Dips
BWX17(warmup)
BW+45X13
BW+55X8
BW+60X7
Cable Crossovers
100X15(warmup)
150X12
130X7(ds)
100X13(ds)
Shoulders
Standing Side Laterals
40X15
45X10
55X9
60X7
Seated Thumbs Up Angled Dual Front Raises
45X12
50X10
50X9
Reverse Pec Deck Flyes
140X15(warmup)
170X15
200X14
180X14(ds)
Triceps
Behind the Head Dumbell Presses
80X15(warmup)
90X15
100X13
110X14
Close Grip Bench Press
135X15(warmup)
185X15
225X14
275X9(PB )
Bench Dips
BWX23
BWX21
BWX20
BWX17
Calves
Seated Calf Raises
100X15(warmup)
145X15
190X15
235X11(As high as the plates would stack on this thing; never liked the vertical-loading machines)
Standing Calf Raises(Done on a whim, and on a weird sled-thing. It was built for small people, so I did these with a perma-hunch that made this feel off)
250X15(warmup)
340X15
Stack(400)X13
StackX14
Things kept feeling good, so I just kept going. It was definitely a satisfying workout
Time to roll with it....
The n00b of the Day
-Today's n00b is a special subject. Said kid was doing weighted dips before I had made my way to them, but I found myself mystified by his n00bness all the same. The boy had loaded up about 70lbs on da chain belt, which was ridiculous considering that he maybe weighed 115....soaking wet....holding a brick...with a car sitting on his head.
His arms were about as thick as my wrists, so I was curious to see what he would do. He proceeded to make three attempts to get to a dipping position, and when he had achieved said nirvana, he did about four half-inch dips; it was like poser squating, but even worse. I was just happy that the kid didn't break something, either on the way up or coming down, but it wasn't over. Instead of detaching the weight and racking the plates, he proceeded to do some kind of jilted duck waddle to the nearest pyramid rack, a distance of about ten yards.
So don't let your friends n00b, and by all that's holy, don't let them duck-waddle with a weighted belt on. If you see someone doing this, let them in on a secret; the dips are harder if you attatch the weight to your testicles. You'll be doing society, and the future itself, a serious favor.