Glex: I've Got Runners Trot

[Rocky]

Good session Mr VIP. For a getting back into it session that was some fine weight. Nice shoulder superset too.

 

[miamiracing]

nice MR. VIP

looks good for me

keep it up man!

miamiracing

 

[onebigeric]

I'm sorry to have been MIA in here for the last bit, Glex

Both your close grip and straight flat bench presses were awesome I'm sorry to hear about the elbow pain though; definitely listen to Tim on this one and work those warmups. Made all the difference for me in that department as well.

 

[Glex]

Hypo: Yeah, we lift together, how else would you do it? We just switch the weights around because he's usually stronger on every exercise...except calves

Rocky: Thanks for stopping in

Miami: Thanks, I'm glad I look good to you

BigE: I feel a little MIA too, don't worry about it bud. I'll make sure to get warm before a set

Alright, this one is from three days ago:

4-17-07

Squats
225 lbs x 8
225 lbs x 8
275 lbs x 8
315 lbs x 3

One-Legged Leg Press
340 lbs x 10
340 lbs x 10

Seated Leg Curls (16 settings)
8 x 12
10 x 12
12 x 8...Drop 8 x 10...Drop 4 x 15

Pullups
BW x 8
BW x 8
BW x 6

Hammer Strength Iso-Lateral High Row
270 lbs x 10
270 lbs x 10

Standing EZ-Bar Curls
75 lbs x 12
95 lbs x 10
95 lbs x 8

Aftermath:
I remember feeling pretty good because we hadn't worked out for a while. I tied a PB on the squats with 315 x 3, so that's good. Hopefully my form is still good there, I missed going low enough on a few of the other sets and was trying to make sure they were deep enough

Alright, I'm heading out for a run because the weather here finally got nice again. I'll post that and my lifting session later tonight, and also look through all the logs I've been neglecting. Bad Glex, bad

 

[Glex]

Alright, hopefully I got to everyone who had anything relatively new on their log. Here's what went down tonight:

4-20-07
Smoke 'em if you got 'em

Running: 35 minutes total
3 minute quick warmup, stretching
32 minutes medium paced

Flat DB Press
70 lbs x 10
90 lbs x 8
110 lbs x 5
110 lbs x 3
110 lbs x 2

DB Shoulder Press
50 lbs x 10
60 lbs x 8
60 lbs x 8
60 lbs x 7

Lateral Raise Machine
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10

Reverse Pec Dec (16 settings)
8 (69 lbs) x 10
9 (78 lbs) x 10
9 (78 lbs) x 10
9 (78 lbs) x 10

DB Shrugs
80 lbs x 20
80 lbs x 20
80 lbs x 20
80 lbs x 20

Dips
BW x 30
BW x 25
BW + 45 lbs x 10
BW + 45 lbs x 8
BW x 20

Hammer Strength Abdominal Machine
180 lbs x 10
180 lbs x 10
180 lbs x 10
180 lbs x 10

Aftermath:
Running was pretty tough today. Weather turned shitty so I haven't been going. On the up side, though, it hasn't mattered as far as weight-loss goes; before my run I weighed 217

Sara surprised me and came up here for the weekend! Her sister was coming up anyway, but I wasn't expecting it She came after my run, but I still went and lifted

 

[tim290280]

She came after my run, but I still went and lifted

I always think of it as a good warmup too!

 

[onebigeric]

Timmmmm....

Your presses and dips were definite standouts there, Glex. Coupled with a 35min run just makes it even better. I hope your weekend rolls well

 

[Natureboypkr]

nice sessions

 

[FOOTBALL FAN]

big sessions Glex, lateral raise machjine is looking strong

 

[Rocky]

There's a lot of standouts there. Congrats on the squat PB tie - that's there for the breaking next time. Really strong presses on the other session. Dips are damn fine too. And those EZ curls...basically your sessions are

 

[Glex]

Tim:

Eric: Thanks as always, big man The weekend rolled fabulously.

Nature: Thankya

FF: Yeah...it went pretty well for some reason

Rocky: Thanks bud. I hope to beat the 110 lbs x 5 next time, that was a PB tie.

The weather here is still amazing, so I just got back from a run:

Running: 47 minutes
Medium paced mostly, threw in a little fährtlik for the last few minutes, though. Just picked a route, not a distance or a time to shoot for. And now I'm gonna go do up some abs before a meal and a shower

 

[Glex]

Unfortunately for me, we had a running day at PT, less than 10 hours after the run above Oh well, at least I don't have to do cardio later today, although I still might

Running: 23 minutes
Hard pace with the occasional lulls associated with running in formation

 

[Natureboypkr]

good old cardio, you gotta love it

 

[Glex]

^^ Sure do Just wish I'd had more time to recover.

Line and I hit this up today:

4-23-07

Flat DB Press
80 lbs x 10
100 lbs x 8
110 lbs x 6...PB
110 lbs x 2 + 1 forced
90 lbs x 8

Hammer Strength Iso Incline Press
180 lbs x 8
180 lbs x 8

DB Shoulder Press (60 degree incline)
The angle explains the 'jump' in strength
70 lbs x 10
85 lbs x 4 + 1 forced
75 lbs x 7

Seated DB Side Laterals
35 lbs x 8
35 lbs x 8
30 lbs x 10

DB Shrugs
130 lbs x 10
130 lbs x 10

Cable Rope Push Downs (2 pulleys)
120 lbs x 15
120 lbs x 10

DB Skull Crushers
35 lbs x 10
40 lbs x 6
35 lbs x 8

Abs

Aftermath:
Felt pretty good today. Was quite pleased with the PB on flat press. Oh, and get this: Line did abs today

 

[Natureboypkr]

looks good bro

 

[Rocky]

Great session. Knew you you'd get that PB on bench!

 

[Chesticles]

Nice workout mayne, big DB presses I must say and good to see some weight on shrugs (although I think you could of pushed out more sets)

Thanks for the advice on DC to

 

[Glex]

Nature: Thanks

Rocky: I didn't But thanks for the vote of confidence

Chesti: I actually forget if we did two or three sets because I messed up my log a bunch yesterday, but my traps are feeling it today. I did a lighter day on traps a few days ago and I agree with you; I like more weight.

Alright, here's the skinny:

4-42-07

Running: 26 minutes
Medium paced...calves are still continually sore, , but at least the lower back is better now

Pullups
BW x 10
BW x 8
BW x 8
BW x 6

Hammer Strength Iso-Lateral High Row
360 lbs x 6
320 lbs x 8
320 lbs x 8

Preacher Curls
65 lbs x 15
85 lbs x 10
85 lbs x 8
85 lbs x 8.....Drop 65 lbs x 4.....Drop 45 lbs x 12

Aftermath:
Line's legs are out of commission from a baseball incident (bruised his shin up pretty good), so we didn't do legs. He did hamstrings, but I was across the way filling out some ROTC paperwork I forgot to do. I was going to do deadlifts, but by the time I got done Line had already finished hamstrings so I just moved onto the other stuff. Next time, though

 

[Clint]

is it me or did your pullups get better?

your rows are also looking solid

nice preacher curls too and the drop set is always nice

nice run

 

[Rocky]

Rocky: I didn't

But you wrote PB after DB flat bench 110lb?! You buffoon.

Another nice session there. Good pullups. Those preachers drop sets are damn fine too you big lummox!