Glex: I've Got Runners Trot

[Clint]

nice squats...but you wont be able to train them with Joe now

shame on you, for that I will not even coment on your stupendous session


Emerson

 

[Scoular]

First of all you had a nice leg session. Well done on the PR/PB at squats.

You could try dropping the weight and go ATG/Deep and work your way back up to that weight again for ATG?


How do you do your fascia stretch for calves?

Any interesting stretch for quads? this is the one I do for quads - ''Simply knee down and separate your feet enough so that you can sit between them. Put your hands on the floor behind you and lean back as far as possible, feeling the stretch in the quadriceps.'' Although I lie straight down on the ground, with my hands on the floor the stretch isn't deep enough.
Do you have a link for were you get the stretching ideas from?

Good to compare notes with you on the fascia stuff.

 

[Glex]

Line: Well you skipped legs! I did that to be on track with you, boooo We'll hit it up again soon

Tweaky: Haha, thanks bro

Scoular: I'm debating that; I'll have to talk to Line about if I need to go deeper. Check your log, I put up some stuff.

My right tricep is bothering me; I kind of hurt it throwing a sweatshirt of all things. I still hit it pretty hard today; we'll see how it feels tomorrow and if it hurts a lot I'll deload for the next time.

Anyway, here's the skinny:

12-15-06
10:50-12:00

Flat BB Bench Press
135 lbs x 15
185 lbs x 10
225 lbs x 10...PB
225 lbs x 8

Decline DB Press
70 lbs x 10
85 lbs x 8
85 lbs x 6...DROP...60 lbs x 6

Incline DB Press
75 lbs x 6...tricep was bothering me
65 lbs x 8
65 lbs x 12

Cable V-Bar Pushdowns
100 lbs x 12
140 lbs x 12
190 lbs x 8...whole stack..for some reason these didn't hurt my tricep that badly

Straight-Bar Skull Crushers Supersetted with Reclining DB Curls
to save time; gym was closing

Skull Crushers...Reclining Curls
55 lbs x 15...25 lbs x 12
85 lbs x 8 ...30 lbs x 10
85 lbs x 8 ...35 lbs x 8

24s...Jack Bauer Bitches, Fuck them Pussy-Ass 21s
also called crazy eights
45 lbs for two sets

Aftermath:
Tricep was nagging me, but I still got it done. We'll see how it feels; it's feeling pretty good right now. Thanks for the comments and for reading, Glexicus is outta here.

 

[FOOTBALL FAN]

good flat bench mate improving all the time

 

[Glex]

FF: Thanks! I'm hoping it improves enough for that 300 before Christmas.

Of course, that all depends on whether my arm gets healthy or not...it felt pretty damn good after the chest/tris/bis workout, so I thought it might be going away. Yesterday, however, I got into a wrestling match with a friend of mine. While we were wrestling I didn't feel it from adrenaline or whatever, but as soon as we stopped my arm went dead. It hurt from the shoulder down through my tricep into my elbow, and it also made my thumb feel weird. I even had a hard time playing halo!

Today I woke up and it felt good, so I thought I'd try 'er out at the gym. I did 3 sets of pullups, 8, 6, and 6 I think...after the second one my arm started to hurt, and after the third one I knew I was done for the night. It hurt like hell for about an hour, and now it's almost completely fine again. I'm just going to lay off the gym until I finish finals and hope that much rest fixes it. Maybe I'll go in and do a legs day, and possibly a day where I don't do pressing movements or bend my arms that much (deadlifts, shrugs, forearms...I dunno...). Sucks though.

 

[Clint]

Flat Bench is looking awesome, but I'm going to catch you on that dont worry muahahah.

inclines and declines are lookin solid after that heavy bench as well, could have been better

Great tricep work after all that too, lol @ Jack Bauers

homo

take care of that tricep

 

[Chesticles]

Good work on your PB dude, solid poundage (not in the gay way ) and nice tri work despite it bein sore.

My right tricep is bothering me; I kind of hurt it throwing a sweatshirt of all things.

 

[Glex]

Thanks Chesti, lol Tweak.

So, my arm is being bipolar. Right now it feels almost 100%, but it was hurting a little during my workout. I wrapped it up real tight with an ace bandage, lifted, and then when I took it off at home it was completely fine. Go figure. I still don't know what it is; hurts most during pull exercises.

Anyway, here's the skinny:

12-22-06
6:40-8:00

BB Flat Bench Press
135 lbs x 12
185 lbs x 10
225 lbs x 3
255 lbs x 1
285 lbs x 0...255 felt pretty good despite the arm, so I gave her a shot
225 lbs x 3...arm felt weird so didn't push it

DB Incline Press
70 lbs x 10
85 lbs x 8
90 lbs x 6...DROP 60 lbs x 4
these didn't hurt my arm, but I had to have someone hand off the weight

Two-Arm Overhead DB Extensions
60 lbs x 12
75 lbs x 10
90 lbs x 8

"Machine Dips"
Sitting on the step of an assisted chin-up machine, back to the machine, press down on the footholds with hands...unsure of weight but maybe 180ish?
stack x 30
stack x 30
stack x 30

Preacher Curls
55 lbs x 12
75 lbs x 10
95 lbs x 8...DROP 25 lbs x 25

Arm felt funny so that was it for bis
Fascia Stretching
Abs

Aftermath:
We'll see how the arm is tomorrow. I'm just going to keep popping that ibuprofen and hope it sorts itself out. Legs tomorrow, if I get my Christmas shopping done

 

[Clint]

I notice my bench is sneaking up on you

very valiant effort with the 255 and 285 afterwards, nothin to shabby about 255 at all

Handing you the weight on inclines eh Still very solid weight on that movement especially after bench, I'm still not too accustomed to benching first then hitting incline so my incline db has really been suffering

Db Extensions are good, could be better

dips --- > if you did the stack that means you did your bodyweight MINUS the stack so you actually did nothing Go in some parallel bars next time and add some weight pansy

Preachers are strong, bastard, everybodys biceps smash mine, I dont get it

X-Mas shopping today, this late? you fool






I Love you

 

[Glex]

Lol, read between the lines, Tweak...read between the lines!

The hand offs were really necessary...I got the 70s up by myself and it did not feel good. And I didn't do dips...I did...I'll make a drawing.

I'm not too worried about you catching me on bench...I hope to be up over 300 by the time you hit 275

Yes...I'm a damn fool...WalMart is painful this close to Christmas...
And damnit, I couldn't find a nativity set stable anywhere in this town.

 

[Glex]

There we are. This is what I was talking about.

 

[FOOTBALL FAN]

LMAO at the pic "not to scale" lol go steady on your arm bud not worth doing bad damage

 

[Maxmonzter]

you and tweak are like brothers

 

[Glex]

FF and Max: Thanks for reading

12-26-06
4:40-6:00

Deadlifts
135 lbs x 12
225 lbs x 10
315 lbs x 3...no belt, didn't want to push it
225 lbs x 8

Behind the Head Lat Pull Downs
120 lbs x 15
180 lbs x 10
210 lbs x 8

T-Bar Rows
135 lbs x 12
135 lbs x 12
160 lbs x 10

DB Shoulder Press
70 lbs x 10
70 lbs x 8
70 lbs x 8

DB Side Laterals
25 lbs x 10
25 lbs x 10
25 lbs x 10

DB Rear Delt Raises
20 lbs x 12
20 lbs x 12
20 lbs x 12

BB Shrugs
225 lbs x 10
275 lbs x 8
275 lbs x 8
135 lbs x 20...held the 20th rep for 30 seconds

Fascia Stretching
Abs

Aftermath:
Not bad...my sleep schedule is all jacked and I've been eating shit so not as good as I'd like, but it was alright. Legs day tomorrow or the next day. Then we might be changing up the split so I can start running

 

[DelgadoMon]

Thats some good weight my friend, looks like a pretty intense workout!!!

 

[FOOTBALL FAN]

looking good Glex I think everyones diet goes all to fuck over christmas, in the Phil Heath thread he posted yesterday saying how theres 3 days over christmas when he worries about his diet,

 

[TrueOutlaw]

good work Glex nice work on the bench congrats on the PB 225x10 ain't no joke bro

 

[Line]

Glad to see your arm/shoulder/whateverthefuck is feeling better and you're getting to the gym. Where've you been training at over break? I'm finally getting into a real gym next week and praying to God they have DBs higher than 130

 

[Glex]

Glad to see your arm/shoulder/whateverthefuck is feeling better and you're getting to the gym. Where've you been training at over break? I'm finally getting into a real gym next week and praying to God they have DBs higher than 130

Lol, thanks, it's much better. Still tweak it every once in a while, but it's getting a logarithmically better (figure that one the hell out, that's for saying the log function isn't important ). I'm training at the Y, and unfortunately the DBs don't go over 100...I really only use above 100 for shrugs (sometimes) and DB rows, so I'll get over it.

TO: Thanks a lot, 255 is my next victim

FF: There's like 3 weeks where I worry about my diet over Christmas

Delgado: Thanks for checkin' in! I didn't think it was too intense but my traps are killing me today

Here's the skinny:

12-27-06
3:55-5:10
Ran into some highschool friends so it wasn't as productive as it could've been

Squats
135 lbs x 12
225 lbs x 8
225 lbs x 8
275 lbs x 8...felt a little cheaty on the last 2 or 3, but I didn't have a spot so...whatever

Leg Extensions
150 lbs x 12
170 lbs x 10
210 lbs x 8

Walking BB Lunges
105 lbs x 10 steps each leg
105 lbs x 10
105 lbs x 10

Smith Calf Raises
225 lbs x 12
315 lbs x 10
405 lbs x 8
Unracked the 405 then BW x 50

Fascia Stretching
Abs

Aftermath:
Again, wasn't all that productive because I ran into a few people, but my legs are still pretty cooked. If you'll excuse me, I'm going to go watch Rounders with the GF

 

[FOOTBALL FAN]

yeh me to possibly 4 weeks killed those calfs big weight on the raises