Glex: I've Got Runners Trot

[Glex]

Rocky: I have been enjoying my rush, very thoroughly

Serb: Yes, I'm surprised a Canadian doesn't know that

5-1-07

Deadlifts
225 lbs x 10
225 lbs x 10
275 lbs x 8
315 lbs x 1...stopped because of my back. I don't know if it hurt more because I haven't done these in a while or because it's getting worse.

Hack Squats
90 lbs x 10
180 lbs x 8
180 lbs x 8
180 lbs x 8
180 lbs x 8.....Drop 90 lbs x 8

Seated Leg Curl (16 settings)
8 x 12
10 x 10
10 x 10

Calf Raise Machine
275 lbs x 12
335 lbs x 11
395 lbs x 10

Pullups
BW x 10
BW + 25 lbs x 4
BW x 8

DB Rows
100 lbs x 10
120 lbs x 8

Hammer Curls
35 lbs x 12
45 lbs x 8
50 lbs x 8

Aftermath:
Worried about my lower back. I'm leaning towards seeing a doc, regardless of what it might do to my pilot slot. Pullups went swimmingly, on the other hand. My first few reps of the two BW sets were great.

 

[onebigeric]

I'm sorry to hear about your lower back there, Glex Definitely consult a pro on it; that's way too important of an area to give to chance healing.

Your pullups were awesome, and your hacks looked dang intense as well. Good to hear the Rush is treating you well My bro picked it up yesterday.

 

[Rocky]

That;s a pisser about your back, but if it is giving you such consistent agravation then it probably is best to see someone about it incase it gets worse and hinders you further. Take it easy buddy.

 

[tim290280]

Be careful of your back! Read some of Dr Stuart McGill's stuff on spinal health.

Oh and congrats on the 300lb bench!

Edit: THere is only one Canadian band I like, The Tea Party (Jeff Martin married a local from Perth, and was living here for a year or so).

 

[SerbMarko]

Serb: Yes, I'm surprised a Canadian doesn't know that

im a foreigner lol

 

[Glex]

BigE: Thanks man. My hacks are never heavy, but I do them as hard as I can. Borrow that CD from your brother

Rocky: That's what I'm starting to decide. Even if it might effect my pilot slot our colonel is awesome and he'd probably be able to help me get around any medical red tape.

Tim: I'll look into Dr. Stuart, thanks for the recommendation. I was probably going to end up talking to you about it soon anyway You know, I think I may have heard of The Tea Party Thanks for the congrats

Serb: Ah...still unacceptable. They're kind of a big deal; they're like how Aerosmith is to America, only with talent.

Running: 43 minutes total
3 minute warmup to the gym...weighed in at 213 but we'll see if I get a repeat of that reading tomorrow.
40 minutes relatively easy...but I was surprised at how quick my pace was at times.
Did some stretching, I'm about to hit up abs, grab a shower, then get some food

 

[Hypocrisy86]

Good cardio session Glex!
lol that CD cover is very artsy..
never heard of Rush
maybe cus' im a Texan
lol haha, you and Line best beat the shit out of the weights

 

[Glex]

The album cover is actually a painting of an ancient board game called, coincidentally enough, Snakes and Arrows.

To my surprise, “snakes and arrows” called up several links to something
called “Leela, The Game of Self Knowledge,” or, incredibly, “The Game of
Snakes and Arrows.” Long story short, I followed that trail with growing
enthusiasm, and learned that Leela (Hindi for “the game”) was at least 2,000 years
old, and had been created by Buddhist saints and sages as a game of karma—like
many games, a metaphor for life. (And an accidental but deep connection with the
tarot cards we used on Vapor Trails, or the dice on Roll the Bones—both ancient
games, and metaphors for life.)
The Leela player rolls a single die, said to be affected by his or her karma,
and moves around the board. Each square on the grid represents a stage of
consciousness or existence, and the player is raised to higher levels by arrows, and
brought low by snakes. The children’s game “Snakes and Ladders” (sometimes
“Chutes and Ladders”) was adapted from Leela by the British during the 19th
century Colonial period. After that, the original game almost disappeared—
apparently only two gameboards existed in India when scholar Harish Johari
revived the game and brought it to America in the 1970s. The Sanskrit chants that
once accompanied each of the squares were lost, but a cosmos of spirituality
(there’s that word again) survived.
When I told Alex and Geddy about the Leela connection, and showed them
the gameboard painted by Harish Johari, they were as excited by all that
serendipity as I was, and we agreed to use his painting for the cover. Hugh Syme
and I began our always enjoyable collaboration of creating the other elements for
the packaging — the presentation — and images for each of the songs.

 

[tim290280]

^^ And a history lesson too!!

So I take it the Tea Party are huge in Canada.....

 

[Glex]

Knew I could count you to actually read all that

I'm downloading The Tea Party now...

They're not who I thought they were, but I'll let you know what I think.

 

[FOOTBALL FAN]

good cardio mate I struggle to run for 10 mins I really need to work on my fitness

 

[Glex]

^^ I'm blessed with pretty good endurance. The first time I ever ran a 5k was when I was 16 with little preparation (maybe a few 2-mile runs). It took me 23:19, and that was the last leg of a triathalon! (47th overall here http://www.runhigh.com/2001 Results A/R070701AB.html). That reminds me, I really want to do another triathalon...

Anyway, here's what I just got done doing:

Hill Sprints!
Estimated height of 35-45 feet (about 12m)

• 8 minute warmup
• stretching
• 24:30 minutes hill and regular sprinting
  - 10 hill sprints, at the top I jogged 50 feet or so either way and jogged down the hill on a slant
  - 4 more hill sprints with an additional 65-75 meter sprint (or as much of one as I could muster!) on the flat top of the hill
  - One 50-60 meter sprint at the bottom right into the hill sprint right into the 65-75 meter sprint at the top
• One follow up sprint of about 50 meters
• 9 minute cool down
• Stretching

Abs

Next comes a shower, food, and then learning a few more songs to play around the campfire tonight

 

[Natureboypkr]

hill sprints , I love those they help out with my acceleration when I was playing american football

 

[onebigeric]

Sweet crap Glex, that's nasty. I remember hitting hill sprints as a guard during football. Except the hill was smaller.... About 20 feet smaller. And...we walked back down. Or jogged. Or rolled. Some of us didn't make it.

Thanks for reminding me of my jelly days

 

[Glex]

Nature: Yeah, they're good for the calves...well, at least for conditioning them. Probably makes 'em smaller

BigE: We had a hill like that for football, too. We used to do sprints and bear crawls on it. Don't worry, I'm still in a jelly phase

But, I'm trying to remedy that:

Running: 42 minutes
Not a fast pace, but the hills were tough.
Finished with a few striders to loosen up.

I'm taking a few days off from running...my legs are feeling very sluggish and fatigued so I think the break will help that. Oh, scheisse, I just remembered I told some friends of mine I'd go biking tomorrow. Oh well.

I'll get back on it Monday or Tuesday, maybe Wednesday if the bike ride is rough. I'm thinking an easy run of 30-40 minutes that day, and if that goes well I'll do a timed 1.5 miler.

I still have to find a good spot to time my 40 yd dash for ya, Tweak.

Anyway, I'm lifting tonight with or without Line, so stay tuned for that.

 

[Glex]

Couldn't get ahold of Line, but as promised, here's a session:

Flat DB Press
80 lbs x 10
95 lbs x 8
110 lbs x 3
100 lbs x 5

Incline DB Press
85 lbs x 6
85 lbs x 6

Fascia stretching for chest

Military Press
155 lbs x 9
155 lbs x 8
155 lbs x 6

DB Laterals
Gave 'em a little squeeze backwards at the top for the rear delts
20 lbs x 20
25 lbs x 15

BB Shrugs
275 lbs x 12
315 lbs x 10
365 lbs x 8
225 lbs x 15

Fascia stretching for traps

Straight Bar Skullcrushers
75 lbs x 10
75 lbs x 10
85 lbs x 8
85 lbs x 8

Close Grip Bench
185 lbs x 4
155 lbs x 8

Fascia stretching for triceps

Forearm/Grip Work

Fascia stretching for forearms

Abs

Aftermath: I was pretty weak today, but so it goes when you run before you lift. Weighed 213 today before the workout

 

[Rocky]

Didn't look that weak to me. Strong benching and everything else was good too.

 

[Paulie]

I like all the stretching

Session looked pretty massive to me. I seriously need to incorporate stretching into my workouts. Im going to try and start that Monday.

 

[Natureboypkr]

good session, you didnt seem to weak to me either especially considering weight training is not the bulk of you training

 

[SerbMarko]

your a strong kid.. good job