Glex: I've Got Runners Trot

[Glex]

Tim: Nothing wrong with it, but I got 225 x 10 and 225 x 8 a few weeks ago in the same workout, so...we'll see.

Banshee and FF: Pullovers were different. I felt it get my upper pecs but it also nailed my shoulders pretty good. I was trying to figure out why they were sore all day until you guys asked that question

Today was some running:

Warm up: 5 mins, light pace
10 mins, race pace
5 mins, recovery pace

5 mins, incline
5 mins, flat
5 mins, incline
4 mins, flat
All at a fast jog for their respective inclination

I finished 'er off with a minute as fast as the machine would go

Cool down:
Six 100 yard striders with walking inbetween

Abs

Aftermath:
Was a tough one. I beat myself up pretty good for just getting back into it, so I'm very happy with it. Legs will be feeling it tonight when I try to get to sleep. Tomorrow is back and shoulders, stay tuned

 

[Hypocrisy86]

Nice cardio session Glex
very well set-up
keep up the good work man

 

[FOOTBALL FAN]

at least those calories are getting burned for summer

 

[Glex]

Hypocrisy: Thanks for checkin' in! I'll try to get some killer cardio in over the coming months.

FF: Yeah buddy. I've resolved to be able to see the muscles under my gut this year. Not a New Year's Resolution, screw those. They make the gym busy.

Speaking of which...there was some girl walking in at the same time I was who said, "I hope one of my machines is open, or I'm going to be pissed..." OK, that's all well and good, but I think to call it your machine you have to look like you've stepped on it once in your life. Ugh! And we all know which machine she was talking about...the elliptical!

1-11-07
3:15-6:00 Good Golly Miss Molly

Abs first, then running. Six minute warmup on 'the elliptical!' followed by a run to the crest of a hill and back from the gym. Took 30:24.


Seated Military Press
No spot on these, so I didn't push my luck
135 lbs x 10
185 lbs x 3
165 lbs x 6
155 lbs x 8
135 lbs x 8

TIME FOR A GIANT SET
Reading Banshee's log reminded me of something I used to do, so I did these three movements one after the other
Front Raises
15 lbs x 15
20 lbs x 10
30 lbs x 10
30 lbs x 10
Lateral Raises
15 lbs x 15
20 lbs x 10
20 lbs x 10
20 lbs x 8
Palms out, arms at a 90 degree angle to each other in front of the body, Raises
i.e. I have no idea what they're called they work the rear delt a little
15 lbs x 15
20 lbs x 10
20 lbs x 10
20 lbs x 8

Pullups
BW x 8
BW x 6
BW x 8

DB Kelso Rows
I did Kelso Shrugs and Rows with an 85 pound barbell to see which I wanted to do 'cause I've never done these before, switched to DBs and I liked it
50 lbs x 12
65 lbs x 10
75 lbs x 12

Deadlift
205 lbs x 10
245 lbs x 8
315 lbs x 8...not a PB but
275 lbs x 8

DB Upright Rows
60 lbs x 8
60 lbs x 8
60 lbs x 8

Finished off with a few wrist rolls

Aftermath:
Other than it being waaaaay too long, it was a great session. I'm really happy about the deadlifts because one, I haven't done heavy DLs in a while, and two, I tried them completely 'dead' after each rep because of the controversy in Tweak's video log. Tonight is poker night with the localites, which means Glex is going to be a few bucks richer tonight Take care, everyone!

 

[Scoular]

Palms out, arms at a 90 degree angle to each other in front of the body, Raises
i.e. I have no idea what they're called they work the rear delt a little

Try this website and see if you find that exercise:

http://www.exrx.net/Lists/Directory.html

Worth a try.


Are your seated press smith or freeweight? Good work nontheless.


Nice deads! Oh yES sir! Ever thought about dropping the reps upping the weight? That might be better since deads more about strength and hitting hard.

 

[Glex]

I tried that exact website and couldn't find it

Freeweights on the mil press

Every two or three DL days I do a heavy weight day where I do sets of 3 or less at the end, so stay tuned and ye shall receive.

 

[Banshee20]

Nice running there pal...looked like a really good workout!

I finished 'er off with a minute as fast as the machine would go

I love doing that! Doesnt everyone at the gym look over at you like "what the???" LOL!

Great job! You may have just given me the motivation to run tomorrow...hmmm...we will see.

 

[Banshee20]

DB Kelso Rows
I did Kelso Shrugs and Rows with an 85 pound barbell to see which I wanted to do 'cause I've never done these before, switched to DBs and I liked it

Awesome! I want to try these too, you just reminded me again.

Good luck at Poker. Take no prisoners!

 

[Glex]

Good luck at Poker. Take no prisoners!

None taken, Banshee. It was a dealer's choice tourney with only 5 people, and in my hometown that means an 80% likelyhood Glex is gonna take 'er down (if not more ) I even got my friend to fold a straight flush! In his defense, it was draw, and he forgot 2s were wild.

Unfortunately, because everyone here is pretty bad, they will only play for like 5 bucks so I ended up making 15 dollars on the night

The Kelso rows I stole from Future's suggestion to you since my lats suck right now.

I hope to see some running!

 

[Glex]

Legs day today, folks. Wasn't as productive as I wanted because I was working out with a friend, but oh well.

Squats
135 lbs x 12
185 lbs x 10
225 lbs x 10
255 lbs x 8
275 lbs x 4
275 lbs x 3
I can do more with 275, but I've felt my form suffering lately so I just made sure to get out three good ones (first set my third one sucked so I did another

Front Squats
Tried to make the straps idea from Tim work for a while (sadly it wouldn't work for me ), so I only did two real working sets once I reverted to holding it regular
185 lbs trying to make the straps work
155 lbs x 8
155 lbs x 8

Good Mornings
First time doing these
55 lbs x 12
75 lbs x 12
95 lbs x 10
115 lbs x 8

Seated Leg Curls
110 lbs x 12
130 lbs x 10
130 lbs x 10

Incline Calf Raise Machine
270 lbs x 12
270 lbs x 12
270 lbs x 12
Supersetted with:
Standing Calf Raises
BW x 15
BW x 15
BW x 15

Abs

Aftermath:
Could've been better. Also could've been worse. I'm waiting to see how my hamstrings respond to the good mornings. I felt a pretty good stretch but I wasn't sure how they were working at the time. They're starting to get more sore now so we'll see. My calves were pretty dead today, I guess it was from running up that big arse hill yesterday.
There is some great news, though. They might not have had enough punishment at the poker table last night, so they're thinking of setting up another game (i.e. more Glexian domination )

 

[Banshee20]

That's a hard core leg day Glex! You did squats and front squats on the same day? Awesome! A ton of sets there.

I just told myself I was going to do front squats next week. Hope the Good Mornings do ya' well...guess you'll find out tomorrow!

LOL @ the poker.

 

[Line]

They might not have had enough punishment at the poker table last night, so they're thinking of setting up another game (i.e. more Glexian domination )

Pshhh, Line > Glex


PS: When are you going back to school? I'm going to be weak as shit.

 

[Glex]

I dunno, we've both been out of poker for a while. Heads up?

Comin' back Sunday...I was going to do chest and arms tomorrow but if you want me to wait it's no big deal.

 

[Line]

I dunno, we've both been out of poker for a while. Heads up?

Comin' back Sunday...I was going to do chest and arms tomorrow but if you want me to wait it's no big deal.

I played the other night and can still hold my own easily


Just go about with your normal routine. Push/Pull when we get back

 

[Glex]

So we working out Sunday or Monday? If you want to lift Sunday I won't lift tomorrow.

 

[Line]

I'm not going back until Monday.

 

[CJU]

nice incline calf raise! i've never heard of that one before but it looks like you did some nice weight on it. good job with the squats and leaving your ego at the door...you did what i cant do! lol!

 

[Glex]

Yeah, I don't know what to call the calf raises...think like doing leg press calves but instead of the weight moving your body is moving, and your head is higher than your feet. Thanks for the praise

 

[Glex]

Here's the skinny:

1-13-07
12:30-1:50

DB Flat Press
60 lbs x 15
75 lbs x 10
90 lbs x 8
100 lbs x 7...weeeeaaaaak...
100 lbs x 4

Dips
BW x 15
BW + 25 x 10
BW + 35 x 8
BW + 35 x 8
BW x 15

Incline BB
165 lbs x 10
165 lbs x 7...weeeeaaaak...
145 lbs x 8

Straight Bar Cable Push Downs
40 lbs x 20
50 lbs x 15
70 lbs x 10
70 lbs x 10

Hammer Curls
25 lbs x 15
35 lbs x 12
40 lbs x 10
35 lbs x 12

BB 24s
Jack Bauers
45 lbs
45 lbs
45 lbs
45 lbs...+ 4 full reps

Abs

Aftermath:
Don't know what's up with my chest. My arm is at 99.5% so that's not it...I could make a few excuses but the rest of the workout wasn't so bad so we'll just try and do better next time

 

[FOOTBALL FAN]

Jack Bauers???