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Glex: I've Got Runners Trot

Glex

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Right now I feel very weak compared to over the summer because I dropped about 20 pounds near the end for various reasons. I'm 6'1" and at about 205 pounds, which I need to stay at for a while because I want to do well on the AFROTC physical fitness test. Unfortunately, that also means lots of RUNNING, which I also blame for the weakness. I guess the good thing is my 1.5 mile run is right around 9 minutes...

Anyway, the test is October 10th, so hopefully after that I'll start seeing improvement in weight again.

I hope you all can help me improve my lifting, and I'll try to keep posting better numbers!

-glex

Brief PB list (updated as they come):

Flat BB Press
225 lbs x 10
235 lbs x 8
300 lbs x 1

Flat DB Press
100 lbs x 9 + 1 forced
110 lbs x 6

Incline BB Press
185 lbs x 10
225 lbs x 2 + 1 forced

Incline DB Press
95 lbs x 7 +1 forced
100 lbs x 6

Military Press
185 lbs x 6

DB Shoulder Press (slight angle)
85 lbs x 8

Lateral Raise Machine
130 lbs x 10

DB Rows
130 lbs x 8

Lat Pull Downs
180 lbs x 10

Hammer Strength Iso-Lateral High Row
320 lbs x 8

Deadlifts
315 lbs x 8
405 lbs x 1

BB Curls
105 lbs x 8

Weighted Dips
BW + 90 lbs x 8

Squats
275 lbs x 8
315 lbs x 3
335 lbs x 1

Calf Raise Machine
395 lbs x 12
412.5 lbs x 10
 

Line

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Excuses, excuses :mbgreddy:



...don't listen to him, folks. He's getting noticably stronger...not as strong as me but strong nonetheless :weightlifter:
 

Glex

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Here's my first posted workout. Legs day...

9-25-06; 7:25-8:40

Quads

BB Squats
135 lbs x 12
185 lbs x 10
225 lbs x 8
225 lbs x 8
275 lbs x 1

Hack Squat
90 lbs x 8
140 lbs x 8
180 lbs x 8
180 lbs x 5

Hamstrings

Seated Leg Curl (16 total settings)
5 x 12
8 x 12
10 x 10
10 x 8

Prone Leg Curl (11 total settings)
5 x 15
5 x 15
5 x 8; then put on the little 2.5 pounders one at a time up to 13 reps

Calves

Seated Calf Raises
90 lbs x 12
140 lbs x 10
160 lbs x 8


Thoughts:
I'm not really happy with my performance because I used to do full sets at 275 lbs for squats, but I feel like I'm going deeper than I ever have before, so I can't be too disappointed. Also, I did improve over the last time I did legs, so again, can't be disappointed. Once I stop running hopefully that strength will shoot back up again.
 

Glex

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Wow, on the site for 20 minutes and already two posts!

Thanks, Tweak; I love Boy Meets World.

Line - Thanks for the vote of confidence, I hope to continue.

Update:
My back has been feeling much much better. I tweaked it in August of 2005, and it's still not right (a lot of tightness in my left hamstring, and pain in my lower back), but I've been sleeping on my back instead of my stomach and I think that's helped.

9-26-06; 11:15pm-12:00am

Lat Pull-Down
135 lbs x 12
150 lbs x 10
165 lbs x 9
180 lbs x 5

Dead-Lift
135 lbs x 12...don't ask :e5dunno:
225 lbs x 10
275 lbs x 8
315 lbs x 3

Dumbell Rows
80 lbs x 12
95 lbs x 10
110 lbs x 8

Aftermath:
We didn't get to shoulders because the gym was closing, which sucks because I was feeling really good.
My lats have always been relatively weak, even when I was a swimmer. They've definitely gotten stronger since I started doing pull-ups, but still need work.
I can feel a little stress in my lower back now, but it feels great compared to how it felt the last two times I did dead-lifts. Hopefully it stays that way.:xyxthumbs:
 

fistacuffs

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Good leg day!! It is just a matter of time before you get back to the weights you are used to bro! Dont get discouraged!! G'Luck on your fitness test!
As for your back workout - the strength is there for sure!! Keep posting your log man! Keep liftin' hard n heavy!!
 

MexicanMuscle

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great pair of sessions, good numbers on both. ur back seems to be a strong point for u, because u got very impressive numbers there. glad to see ur log up, keep us updated.
 

BigBen

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Well first off im glad to have u hear man! Lines a great dude for a training partner! Secondly dont be disappointed with your performance bro, just be ready to work for it man! Work hard eat harder man, thats all it takes. Well sleep too, but u get the idea!

Just keep hittin it bro!

Godbless
Beno
 

Glex

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Thanks a lot to everyone who's replied to my blog! I can see you all won't take my self-depricating crap, so I'll try to knock it off and just put up some good numbers instead. :)

9-27-06; 8:40 - 9:55

Chest

BB Bench Press
135 lbs x 12
185 lbs x 12
225 lbs x 5
205 lbs x 7

Decline Dumbell Press
70 lbs x 9
70 lbs x 8
70 lbs x 8...had to fight for the last one
70 lbs x 8...really had to fight for the last one

Shoulders

DB Shoulder Press (Seated 60 degrees)
40 lbs x 12
50 lbs x 10
55 lbs x 9
60 lbs x 7

Lateral Raise Machine
80 lbs x 12
100 lbs x 10
110 lbs x 8
110 lbs x 8

Front Raises...also for lats, haha
30 lbs x 10
30 lbs x 10
30 lbs x 10
35 lbs x 8

Triceps

Dips
Me x 20
Me + 45 x 7
Me + 45 x 7
Me + 35 x 8

Biceps

Dumbell Curls (Seated 45 degrees)
30 lbs x 12
35 lbs x 8
35 lbs x 6

Hammer Curls Drop Set
40 lbs x 6
35 lbs x 6
30 lbs x 8
25 lbs x 9
20 lbs x 15



Aftermath:

I know the workout was kind of sprawling, but I wanted to hit shoulders because we didn't get to it last time with back, and I wanted to hit chest and arms because I might be out of the gym for 2 days.
I only did the one set of triceps because of all the pressing movements and because I have physical training for ROTC tomorrow, where the only upper body exercise is "the push-up, sir!"
I wanted to do more for bis but the gym was closing in five minutes when I started hammer curls so I just did that long drop set.
Did a short ab routine when I got home. Overall I feel pretty good; my traps are on fire in a good way, and hopefully my legs will recover for a run tomorrow or Friday.
Thanks again everyone, it's time for me to :stoofoo: and get to bed.
 

Clint

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holy shit dude, your db presses are gigantic! :eek4: Your shoulders and chest AND biceps are strong as hell man :eek4: great sessions dude
 

Glex

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Haha, sorry Tweak, I'm just an idiot. I thought the convention for DB was to put just the weight of one DB, but I still put the combined weight. Guess I should've checked before posting that. I'm sure those numbers looked fishy to you, should've just smacked me, lol.

Chalk one up to being a NEWB :duh:
 

Clint

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lol...i was kinda curious, I was all "whys his bench only 205?????"

its no problem though dude, i got my confidence back now too, I was about to poop myself..wait...I have to go the bathroom :spy:
 

Line

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Newb :no:


Since you went out of your way to train 4 bodyparts I'll see you for our next leg session :2:
 

MexicanMuscle

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great session, long and brutal, u got great numbers on everything. ur db presses are lookin great and so is ur bench.
 

Rocky

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Another new log. Good to see it up in here Glex and looks good too. Looking strong. Nice work buddy.
 

Glex

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Gross, I was out of the gym for way too long. ROTC has been hell, though, definitely haven't been getting enough sleep as it is without working out.

Anyway, I hit legs today with Line, and it went something like this:

10-3-06 8:10-9:30pm

Squats
135 lbs x 15
185 lbs x 12
185 lbs x 12
225 lbs x 10
155 lbs x 25

One-Legged Leg Extensions
50 lbs x 12
80 lbs x 12
110 lbs x 8
110 lbs x 8

Seated Leg Curls (16 Settings)
5 x 15
8 x 12
10 x 10
10 x 8

Lying Leg Curls
5 x 15
5 x 15
Pyramid set: started at 5 added the stack of seven 2-pound weights one at a time and then back off one at a time for a total of 15 reps, yeah buddy!

Standing Calves
160 lbs x 12
200 lbs x 12
220 lbs x 12
220 lbs x 10

Aftermath:
Legs are definitely feeling it, I need to get a good stretch in tonight. Calves are especially sore; I used to be stronger in calves than Line, but he's had a dramatic increase there as well so I have to push myself now. I won't be doing legs again until after the physical fitness test in a week, which is unfortunate but if I want to run that sub 9 minutes for the 1.5 mile I need to be nice and rested. More to come tomorrow :weightlifter:
 

Line

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You put forth a good session and your squats have increased dramatically both in strength and depth. Tomorrow is going to suck for walking for sure but I hope you left enough in the tank for back and shoulders :skurred:
 

fistacuffs

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Love the GIANT set for 25 reps!! AWesome squatting bro- that GIANT set really gets the blood flowing!!
 

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