Glex: I've Got Runners Trot

[Glex]

Natureboy: Thanks for stopping in! Good ole legs day... yeah...

1-19-07
6:30-7:40

BB Bench Press
135 lbs x 15
185 lbs x 10
225 lbs x 8
225 lbs x 5 + 1
205 lbs x 9
hard

Incline DB Press
90 lbs x 6
85 lbs x 8
hard

Military Press
135 lbs x 10
155 lbs x 8
165 lbs x 8
easy

DB Laterals
25 lbs x 10
30 lbs x 8

BB Shrugs
225 lbs x 12
315 lbs x 8
just for Tweak

Skull Crushers
95 lbs x 8
95 lbs x 8
105 lbs x 5
85 lbs x 8

Abs

At this point I helped out a friend of mine who set up a program within ROTC to teach our fellow cadets how to lift if they wanted. Three people showed up and we worked them through a basic full body workout for an hour, we're hoping more people show up in subsequent weeks

9:35-10:15

Cardio:
Treadmill running
20 minutes preset incline program
10 minutes flat, did a pyramid with the speed

Aftermath:
Line and I both had trouble with chest at the beginning, but our strength came back on the other exercises. I don't know why my military press was so much better this time around, but I'm glad it was I'll definitely be upping the weight on those. I got the 315 on BB shrugs, Tweaker, but it was pretty ugly. I'd rather stay at 275 where I can get the full contraction in my traps for all the reps instead of just the first four.

 

[Natureboypkr]

I see you don't do many sets on shoulders, tha's about how may shoulder workouts are I'll do about 10-12 sets. Good work Keep it up

 

[Glex]

Line and I are doing a modified push/pull program he got from Ironslave, so we're doing less sets. The frequency will be better, though, because we're doing 2 days on 1 off.

 

[Natureboypkr]

so you're doing some thing like

Mon- on
Tues- on
Wed- off
Thurs- On
Fri-on
Sat-off
Sun-Off

 

[Glex]

We're going to try not to take two days off in a row

Cardio:
Running: 20 minutes hard, 10 minutes easy...did about 3.75 milesish?
Afterwards did six or seven 50 yd striders

Lifting with Line in a little, but time for dinner right now!

 

[Banshee20]

Niiiiice leg session the other day! Congrats on the PB. That BB Bench looked tough the other day too, nice numbers.

Very cool that you set up a program for people to lift, what a guy you are!

You are one busy guy with all that running, lifting and ROTC-ing,hehe. Do you know how many calories you burn during the day? How many calories do you eat to maintain....just curious!

Banshee

 

[tim290280]

Between you and Line I'm expecting these numbers to be going from good to amazing. I miss having a big training partner.....

 

[Glex]

Banshee: I don't take any credit for the program, I just told him I'd help out when I could, but thanks!
How many calories? I'm gonna need to get out my TI-89 for that freakin' problem...lol. I would put my maintenance in the high 3000, maybe low 4000? When I was losing weight this summer I think I had my diet down to a solid 3000 a day, and that was even a little low. Still, that's nothing compared to high school swim team...I was losing weight while eating over 6000 calories a day!!! I'll try to keep track one of these weeks.

Tim: I'm hoping they get better, too. I am on a pseudo-diet right now and I'm running again, so it'll probably be a slow process. Once it gets near the ROTC fitness test I'm going to start taking creatine again. It was a huge boost last time so hopefully it helps again.
A big lifting partner is awesome, especially one as knowledgable as Line (don't let it go to your head, Line). I learn so much from him and you guys on the site. I used to feel bad about not lifting as much as him, but I've closed the gap enough that shifting weights around isn't too much of a problem anymore.

Speaking of Line, here's what we did today:

1-20-07
8:25-9:50

Squats
225 lbs x 8
225 lbs x 8
275 lbs x 6
275 lbs x 5

RDLs
185 lbs x 10
225 lbs x 10
275 lbs x 8

One-Legged Calf Raises
BW + 35 lbs x 12
BW + 45 lbs x 10
BW + 45 lbs x 10

Pullups
BW x 8
BW x 8
BW x 8

Yate's Row
225 lbs x 4...regripped and did another 4, but it was too heavy to keep my angle
185 lbs x 10

Preacher Curls
75 lbs x 10
95 lbs x 8
95 lbs x 7 + 1 forced

Aftermath:
Wasn't fun after running, but I got through it all right. I can usually do 225 on the Yate's Row, but my hamstrings and lower back were just worn out. One-legged calf work was awesome, which I stole from Tim's recommendation to Tunen. I used to do one-legged leg press calves, but the bodyweight raise was much better...Line's idea.

 

[Line]

A big lifting partner is awesome, especially one as knowledgable as Line (don't let it go to your head, Line).

...but I've closed the gap enough that shifting weights around isn't too much of a problem anymore.

Time to up the ante (and probably do something foolish)

 

[Glex]

Time to up the ante (and probably do something foolish)

Haha, I said closed the gap, not caught up. We both know that won't happen.

 

[tim290280]

This is going to be an interesting "competition" then. Don't go crazy and get hurt.

 

[PUMBA]

Nice sessions bro, now you can catch Line you know you can, he'll Platau and you will cruise right on by looool it sounds good in theory I know

Weights com'n along well mate keep up the good work.

Regards

PUMBA

PS I agree with tim as well, not a big fan of upright row at all.

 

[Natureboypkr]

great session

 

[Glex]

Tim: Last time we had a 'competition' I maxed on bench

Pumba: I just have to get him out and drinking more and I'll pass him. What? Thanks for the commment

Natureboy: Thanks again! Have you got a log yet?

 

[Chesticles]

I no how hard it is to do weights after doing running, it sucks ass lol. You backed it up good Glexxy, big weight on squats.


Hows that ass looking?

 

[Glex]

Hows that ass looking?

Not so good, you were rough last night :gnd:

LOL. Actually, hopefully I'll be putting up some pictures soon. We'll see how I'm looking, but thanks to the running (and partly my diet) my body composition is slowly coming around.

 

[Glex]

What a long-ass day. I woke up at 5 AM for PT (where we did 20 minutes of bleacher runs), had class until 2:15, came back and did a few things before dinner, took a really crappy nap after dinner, ran at 8:00, and then lifted with line at 9:30. I'm freaking beat.

Line and I hit up a different gym on campus, and here's how it went down:

1-22-07
9:45-11:00

Flat BB Bench
The weight's all over the place, I know
135 lbs x 15
185 lbs x 8
225 lbs x 8
245 lbs x 4 + 1 forced
185 lbs x 12...concentrated on driving upwards (I always have trouble with that)
245 lbs x 4
255 lbs x 2
235 lbs x 4

DB Shoulder Press
60 lbs x 15
60 lbs x 12
60 lbs x 12

DB Laterals
20 lbs x 15
20 lbs x 15

Hammer Strength Standing Shrug
Not in love with it, but it wasn't bad
270 lbs x 12
360 lbs x 10

Overhead Two-Arm DB Extensions
80 lbs x 12
100 lbs x 4 + 1 forced
90 lbs x 7 + 1 forced
85 lbs x 8

Aftermath:
I'm just beat to all hell from today. Wasn't a bad workout considering how long the day wore on. My arms are still acting up while doing bench (my left arm is trying to join the injury fun), I hope that goes away and I can get back to my max and surpass that mark. Wasn't in love with the shrug machine, but my traps feel really worked right now. We'll see what tomorrow brings with soreness and whatnot.

Time to end this day. Good night, everyone

 

[tim290280]

The weight's all over the place, I know

This actually looks like an advanced wave loading program. If this is deliberate then you know and implement some great stuff, if this was just a happy accident you may be a natural lifter who can just listen to their body to reach their peak performance.

 

[FOOTBALL FAN]

you could of struck gold there then Glex, alot of reps on it anyway good pump??

 

[Banshee20]

Sounded like a long day Glex! Your workout didnt reflect it though in my opinion. Both you and Line had an insane day on bench, great job.

I dont know how you guys lift that late, I would be.....


Hope you got some good rest.

Banshee