Glex: I've Got Runners Trot

[Clint]

110x4 eh? hmmmm...looks like I got some motivation muahahah

good shoulder presses, yea thats right you better be sitting the right way, bitches

I really like your giant set for all the laterals, those burn like a STD from Joe

couldnt handle the dips huh, aww well thats just too bad

nice shrugs, next time please put your pants on when shrugging though, you tense more muscles then you are aware of

 

[Glex]

Scoular: Thanks a lot It wasn't too tiring, but very fatiguing. I actually think I might weigh more than 215, but I can't find an accurate scale around this school (or at least two that agree with each other).

Tweak: Oh, don't worry, that 110 x 4 will be moving up shortly Dips were hard that day; I had just done three pressing movements and I hadn't lifted tris in a while. Not to mention I had to do pushups for the last few days and that morning for ROTC The ass-tensing was on purpose, all for you baby

2-2-07
3:05-3:45

Pullups
No straps
BW x 8
BW x 6
BW x 4...regrip then BW x 2
BW x 6

Close-Grip Cable Rows
150 lbs x 12
180 lbs x 10
210 lbs x 8

Preacher Curls
75 lbs x 12
85 lbs x 8
85 lbs x 6...DROP 75 lbs x 3

Standing Alternating DB Curls
30 lbs x 12
40 lbs x 7.5...lol, damn you left arm!
Drop Sets
35 lbs x 8, 25 lbs x 8, 20 lbs x 10
35 lbs x 8, 25 lbs x 8, 20 lbs x 10

Fascia Stretching for Bis

Abs

Running: 31:30 total
All the treads were taken and the indoor track was closed, so I had to run outside

Aftermath:
Lifting went pretty well. I'm taking it a little easier until the PFT; no more legs until Thursday, and my last upper body day will be Sunday until Thursday as well. I wanted to run inside 'cause it was snowing, and I wanted it to be my 50 minute day, but since the track was closed I had to go home and get some stuff to run outside, which then cut out of the time I was going to use for running so I cut it short by a 20 minutes. It wasn't terrible, but it took me a long time to warm up. By the last 14 minutes I really opened my stride up, though, and got a pretty good run in. Going to get a shower and see the girlfriend, cheers

 

[Chesticles]

That little dancing guy is Trademarked by Line Inc. You'll be hearing from my lawyer.

"Yeah but I haven't slept in days."

Good session Glex, don't know how you do so much running. Nice pullups to, where on about the same reps as each other

 

[tim290280]

Keep those chins coming! Do you do any extra grip work to help?

 

[FOOTBALL FAN]

good work on the preachers 85lbs isnt bad, you have an indoor track at your gym?? or is it at uni?

 

[TrueOutlaw]

good job on those chins bro and the dropsets on the bi were a nice touch too

 

[Natureboypkr]

im liking the pull ups I going to start doing those in every workout

 

[Glex]

Chesty: I like running I ran cross country in high school, so I'm used to it, also.

Tim: I do wrist rollers when they're around, and occasionally I do forearm curls. I hope my grip gets stronger, but even when I didn't have straps my grip didn't get a whole lot better. Hopefully focusing on it while I do different exercises will help.

FF: It's at university; there's a few indoor tracks, and two of them have weightlifting facilities in the same building.

TO: Thanks, I have to force myself not to do dropsets all the time

Natureboy: I'm not I don't know if that's a good idea or not, I guess it depends on your routine. It seems to be one of those movemnts, like pushups and ab work, that you can do almost every day, though.

 

[tim290280]

Try actual gripping exercises. Wrist rollers are not really grip (but they are more grip than curls) so stuff like thick bar work, timed holds, plate pinches, gripper work, etc is going to improve the grip more. Check out John Brockfield (brookfield, can never remember), he's the grip guru, and has a handy trick of bending steel bars into circles.

 

[Glex]

^^

I actually used to do timed grip exercises, inspired by World's Strongest Man Maybe I'll bring 'em back.

 

[Chesticles]

Updates?

 

[Glex]

It's only been three days, Chesty I appreciate that, though

Today will be my last lifting day until Thursday. I might not even lift today. I've got to take my once-a-semester ROTC Physical Fitness Test (PFT) this Thursday, so I just want to be fresh for that. This one can affect my pilot slot

Of course, this weekend my girlfriend was sick, so I might be sick for it anyway, but I can't control that. If I am sick, they'll take my last PFT score (which was awesome)

I do have one update for today, though. This morning at 0540 was our practice PFT, and here's how I owned up:

To max:
62 pushups in a minute
55 situps in a minute
9:36 mile and a half run time

Glex's scores:
62 pushups in 40 some seconds
55 situps in 50 some seconds
9:33 mile and a half run time

The run's a little closer than I want but I think I'll be fine. However, if I'm going to get sick, I hope it happens Wednesday

 

[Natureboypkr]

That's good 62 push up in 40 sec, im a big believer in functional strenght

 

[Banshee20]

Sorry I've missed some good workouts Glex.

Awesome Cooper scores you've got there, you must be proud! LOL @ hoping youre sick on test day. I'm sure you will do awesome. For some reason, even though its really not that bad a test...I always dread doing the Cooper for time/score...it just sucks cuz you know you arent going to stop until youve given it absolutely everything you have!!

I wish you all the best tomorrow. Kick some ass!

Banshee

 

[FOOTBALL FAN]

good luck mate

 

[Clint]

situps could improve
pushups could also

the run though is outstanding

very good, dont get sick either



i love you

 

[IRON]

nice running bro, keep moving the weights up 5-10 pounds on each excercise each set, nd ur gonna see some crazy results.<GET BIG>

 

[Glex]

Natureboy: Yeah, it was something like 45 seconds, I'm unsure. I don't know how functional it is...at least I don't need to pick myself up 60 times in a row but yeah, I know what you mean. I know one guy who was absolutely jacked and he only did bodyweight work and swam.

Banshee: Don't worry about missing a few, you've been having a busy couple of days. Thanks for the encouragement, means a lot

FF: Thanks to you too

Tweak: I could do more on the pushups and situps, but I already hit the max so I quit Maybe someday I'll do it all-out for ya. The run is not as good as it has been, but I feel pretty good about it, too. Thanks, and I love you too

Today was an ROTC basketball tournament. I actually got a little worn out by the end, so I only did 20 minutes of running instead of 30 like I was planning today. I also did a little lifting, just so my body didn't think it was getting a completely free ride for the week. Just did an upper body thing, about 2 sets per movement on average. Flat DB press, decline DB press, pullups, dips, shoulder work, DB shrugs, and then some timed grip work for Tim on the cables (Hercules hold, baby!). After that I did abs and 20 minutes of running. I kept everything fairly light; just a little refresher. Took an hour, including abs and the 20 minutes of running.

I ran on a treadmill in front of a mirror. That was an odd experience. I watched the sweat spot on my collar spread to a sweat monsoon all over my chest, that was actually kind of cool

Oh, and the treadmill was a Woodway. It was by far the best treadmill I've ever run on. At higher speeds the vibration in the feet got a little much, but still a very nice treadmill as they go.

Also, I've done something very bad and only taken in about 2000 calories today. The goal is to shrink my stomach for this stupid measuring I'm going to have to do tomorrow. I'm over my weight limit for ROTC, so they measure your waist and your neck and calculate your bf% from that. I'm starving, but rest assured I will pig out on good food tomorrow for my run the next morning.

I'll let you all know how the test goes. Right now, though, I've got to go study

 

[Clint]

you know whats been sounding good, that cheese poppers crust thing from Pizza Hut. Where the crust has those cheese bites on it or whatever, mmmm tasty. I should have got that on Super Bowl dammit

I wouldn't worry about your bodyfat, I'm sure its within the standards unless youve become a fat ass


woodway is the gay way I made a rhyme :Badger:

good luck tomorrow ..... Emerson....

 

[Chesticles]

Thats a good workout for an hour man, even including the running. Just suck it in for the test, you'll be fine