Glex: I've Got Runners Trot

[FOOTBALL FAN]

I seen a report that said within 90 days 60% of the new year noobs will have left, no fucking stamina but at least the gyms quieter, dont worry about the flat bench we all have off days with shit

 

[Chesticles]

Theres no nubs in my gym man

Big incline DB man, 100's for reps gotta be happy with it, but I know you can overhead extension more then that

 

[Glex]

...but I know you can overhead extension more then that

True enough...I was going for form though, and it really killed my triceps. I could barely hold myself up to start the BW dips. I'll slap on a couple more pounds next time for ya

FF: Yeah, normally I do flat bench first so I'm not too worried

 

[Clint]

Your inlinces still arent as good as mine muahahah

your flat bench is good even after hitting two chest movements before that...you bastard

them dips could be better too overhead extensions could be better too chesty is correct

great bicep work as always too, great Emerson






hows that cocaine drink going for you


how soon should I be getting mine in the mail anyway

 

[Glex]

Tweak: My inclines aren't nearly as far behind your inclines as your flats are behind my flats No cocaine for you

Yeah, I agree the tris weren't spectacular this last workout. I did things a little backwards; should've done the dips first. But I did get a pretty solid burn from keeping my elbows close on the extensions, which is what I was going for. They were definitely worn out.

Running and abs today. I did the same 3-mile run that took me '45 minutes' today only backwards. That makes it so the middle mile is a hill instead of the last half mile. I must have misread the clock when I left my house last time, 'cause I got a watch and it took just under 27 minutes to do it today (which still isn't fast by my standards, but pornographically better than 45 minutes). Time for my meal...cheeseburger topped with a fried egg on wheat...makes me so happy...

 

[Glex]

Didn't get to do any running today, although I would've liked to because there's a pleasant rain here...oh well. My workout was a pretty sweaty one, so I won't worry about it.

I lost a strap before I got to the gym, though. It was at home on the floor where it fell out of my bag when I got home, , so my numbers suffered a little.

1-5-07
12:50-2:10

Pullups
BW x 6
BW x 6
BW x 6

Lat Pull Down
180 lbs x 13

Deadlifts
135 lbs x 12
225 lbs x 8
225 lbs x 8
225 lbs x 8

Reverse Situps
35 lbs x 10

DB Rows
Hand on Knee, BigBen style
70 lbs x 12
90 lbs x 10
100 lbs x 10
100 lbs x 12

DB Shoulder Press
60 lbs x 10
75 lbs x 8
75 lbs x 7
70 lbs x 6 DROP 50 lbs x 6
Numbers here have really been suffering thanks to my arm injury

Arms Bent DB Side Laterals
25 lbs x 12
35 lbs x 10
35 lbs x 10
Supersetted with:
Standing Rear DB Laterals
20 lbs x 12
25 lbs x 10
25 lbs x 10

DB Shrugs
100 lbs x 10
100 lbs x 10
100 lbs x 8 DROP 70 lbs x 8

Fascia Stretching, Abs

Aftermath:
I'm not unhappy, but it would've been better with straps. Hit my traps pretty good; they're starting to show again and I'm happy about that. My arm is now to the point where there's nothing wrong, but I can tell that something wasn't right before, if that makes sense. Time to get showered and head to the city to see my girlfriend, so I'll be out of commission tonight

 

[tim290280]

Time to get showered and head to the city to see my girlfriend, so I'll be out of commission tonight

The only way to finish a workout!

So whats your favourite cardio machine? I mean what's her name?

 

[Banshee20]

Great workout Glex! We always manage to lose our straps too...I was just saying that the other day. Argh! Regardless, great numbers...looks like this workout kept you busy.

Its raining a bit here too! I love the rain.

 

[DelgadoMon]

Good stuff my friend, keep hitin it hard, doesnt look like the arm injury has done to much to ya.

 

[Glex]

Tim:

So whats your favourite cardio machine? I mean what's her name?

Her name's Sara; we've been dating for a few years. I'll have to show her your post later, she'll love it.

Banshee: Thanks for stopping by and the comment, I appreciate it!

Delgado: It hasn't done too much...it's just that since I was taking it easy I couldn't push myself on a lot of movements, shoulder press especially, so I lost a little strength. It should come back with time, unless the diet and running start taking their toll

 

[DelgadoMon]

Tim:

Her name's Sara; we've been dating for a few years. I'll have to show her your post later, she'll love it.

Banshee: Thanks for stopping by and the comment, I appreciate it!

Delgado: It hasn't done too much...it's just that since I was taking it easy I couldn't push myself on a lot of movements, shoulder press especially, so I lost a little strength. It should come back with time, unless the diet and running start taking their toll

Glad to hear it, and speaking of shoulder press i did my shoulder presses in my shoulder whorkout just for you. So go check it out

 

[Glex]

Delgado: I did and nice

Long one today...still congestion at the gym. I just realized I'm going to hit renewed traffic because I'm going up to school in a week, and everyone will be in the gym for the first 2 weeks. Grrr...

1-8-07
4:10-5:00 Cardio
5:10-6:20 Lifting

Cardio
Jumped around and excessive amount, lol. I did a short warmup on the track, elliptical for 10 mins, bike for 10, stairmaster for 10, treadmill for 10, and then a cooldown on the track. On average, it was medium intensity and took about 45 minutes. Tomorrow my legs get a break and then the next day will be some running.

Hack Squats
180 lbs + sled x 10
180 lbs + sled x 10
180 lbs + sled x 10
180 lbs + sled x 10

Leg Extensions
210 lbs x 10
210 lbs x 10
230 lbs x 8
230 lbs x 8

Fascia stretching for quads

Seated Leg Curls
110 lbs x 12
150 lbs x 10
150 lbs x 8
150 lbs x 8

Fascia stretching for hamstrings, groin

Leg Press Calves
410 lbs x 12
450 lbs x 10
500 lbs x 8
300 lbs x 25

Fascia stretching for calves
Abs
A few quick forearm rollers, forearm curls, and fascia stretching for forearms
Aftermath:
Was a little longer than I was hoping but it was alright. No free squats today; wanted a break for a few reasons. Next legs day will be purely lifting so my legs will be fresh for squatting.

 

[tim290280]

Was a little longer than I was hoping but it was alright. No free squats today; wanted a break for a few reasons. Next legs day will be purely lifting so my legs will be fresh for squatting.

With all those crowds you realised that grabbing a squat rack was going to be easier next week didn't you!

Do you do any hip dominant hamstring work (SLDL, GM, RDL)?

 

[Glex]

With all those crowds you realised that grabbing a squat rack was going to be easier next week didn't you!

Do you do any hip dominant hamstring work (SLDL, GM, RDL)?

Well, there's only one squat rack so you're right, the crowd didn't help! I also haven't done a legs day for a while without squats, and my legs were pretty beat from the cardio.

I do SLDL every once in a while, trying to do them more often and get better at them. Never attempted a good morning, although I should give them a shot. I had never heard of RDL, and when I looked them up I figured out what was wrong with my SLDL. I think I'm doing some kind of hybrid of the two, so now I can sort that out. I need to bend my knees more on SLDL, and if I try out the RDL I'll need to feel out the proper range of motion.

 

[tim290280]

^^ I don't do the traditional SLDL. I do a straight back SLDL and maintain a bend in the knees. So like you its a hybrid.

 

[FOOTBALL FAN]

killed those legs Glex

 

[Glex]

Thank ya, FF. I was surprised they weren't more tired today. I was thinking of doing some cardio, but my session ran really long so I said screw it.

1-9-07
2:45-4:35

BB Flat Bench
135 lbs x 15
185 lbs x 10
225 lbs x 8 + 1 forced
225 lbs x 6
185 lbs x 10
185 lbs x 8

Incline BB Press
155 lbs x 10
185 lbs x 6
165 lbs x 8

Decline BB Press
185 lbs x 8
185 lbs x 8
Wasn't really feeling these, so I went on to:

DB Pullovers
First time doing these, just wanted to try 'em out since the decline BB was a bust
45 lbs x 12
60 lbs x 10
80 lbs x 8

Fascia stretching for chest

Hammer Bar Close Grip Press
125 lbs x 12
165 lbs x 3
This didn't work out like I planned either, so I switched to EZ bar

EZ Bar Close Grip Press
145 lbs x 8
145 lbs x 8

Cable Rope Push Downs
55 lbs x 12
55 lbs x 10
55 lbs x 10

Fascia stretching for tris

Reclining DB Curls
30 lbs x 12
35 lbs x 10
35 lbs x 8
30 lbs x 8

Preacher Curls
75 lbs x 10
95 lbs x 4...hurt my forearms
75 lbs x 11

Concentration Curls
Nice and slow
20 lbs x 10
20 lbs x 10

Fascia stretching for bis
Abs

Aftermath:
This workout was goofy as hell. I switched a lot of things because I wasn't happy with them, so it took up a lot of time. I also definitely did too much, but oh well. I'm angry with my flat bench, but I've got to give my arm time to get back to normal. It doesn't hurt at all any more, but it still needs time to recover.

 

[tim290280]

^^ Nothing wrong with 225 for 8. Good stuff.

 

[Banshee20]

You were busy yesterday Glex! Nice work! What did you think of the pullovers?

 

[FOOTBALL FAN]

what did you think of the pullovers?? I used to like doing them