Glex: I've Got Runners Trot

[Glex]

Rocky: Well, my PB on the 110 lbs DBs is 6, so I didn't even come close. A few of the other exercises were rough, too, like military press and close grips. Thanks though

Paulie: Yeah, I stretch when I remember, which isn't often.

Nature: Hmm, I don't know about that, actually. It's probably more of a 50-50 split...it should be heavier on the lifting side based on the program Line and I are doing, but we miss days for various reasons so I'd say I spend about the same amount of time running as lifting.

Serb: I try

Cardio: Biking! 16 miles
It was supposed to be mountain biking, but we took a trail for a while and it came out to a road that we'd never been on, so we ended up just trying to find a way home on the roads 16 miles isn't all that far, but we were on mountain bikes so it was a little rough. We were gone about an hour.

Today was a cheat day...mmm...pizza and Cold Stone ice cream

 

[philosopher]

Haha lol, sucks if you dont know the way home. Now and than i like to do some mountain biking myself. For me its the best way to do cardio. I get pretty bored on a threadmill or stationary bike.

 

[Glex]

Philo: Yeah, I like doing my cardio outside too. Mountain biking is so much fun, but nothing makes me drop weight like running...well, swimming probably even more so, but no one wants to see me in a Speedo yet Plus, that can get monotonous too: swim 25 yards...flip turn...swim 25 yards...flip turn...ad nauseum...

Alright, here's the skinny:

5-7-07

Squats
135 lbs x 15
185 lbs x 12
225 lbs x 8
225 lbs x 8
275 lbs x 4
Didn't want to press my luck without a spotter, and it was meant to be a 'refresher' anyway.

Fascia stretching for quads

Prone Leg Curls (11 settings)
6 x 10
7 x 10...PB
8 x 6

Leg Press Calves (I think the weight is right; it was machine plates)
320 lbs x 15
420 lbs x 15
435 lbs x 15
Single Leg
280 lbs x 8
240 lbs x 10

Fascia stretching for hamstrings, calves

Pullups
BW x 12...PB
BW x 8
BW x 8

"V-Raises" (Done incorrectly, see below)
Inspired by Tim
30 lbs x 12 x 2...to figure out what angle was right
50 lbs x 10
60 lbs x 8

Fascia stretching for lats and upper back

Hyper Extensions
BW x 20
BW x 20
BW x 20

Lower back stretch

BB Curls
65 lbs x 12
85 lbs x 8
105 lbs x 8...PB
Drop set: 105 lbs x 4, 85 lbs x 4, 65 lbs x 6, 45 lbs x 12

Fascia stretching for biceps

Abs

Abdominal stretch

Aftermath:
Pretty happy that my pullups are steadily getting better. Also happy with the BB curl PB...I crushed the old one

Tim, I took a look at your description of the V-raises and realized I did them incorrectly (probably why there's so much weight there!) I did it with one DB held in both hands lifting upwards. Same idea, but I didn't get to move up and outwards in a V-shape so I missed some of what it was meant for (and the point of the name, although my arms looked like a V i guess ). I guess that's why I'm feeilng it so much in my traps right now.

 

[tim290280]

swim 25 yards...flip turn...swim 25 yards...flip turn...ad nauseum...

I swim more like:
flounder 25 metres.... stop, gasp pushoff... flounder 25 metres. I swim like a brick, though I was getting better.

Hmm yes. The V raise is meant to be done with a DB in each hand. You lie on an angled incline bench, and then raise the DB's up and out so that you form a "V" at the top. You should feel it in the middle and lower traps plus the rhomboids and scaps. I'm using something like 5kg in each hand for 8 reps. I'm working up to 10-15kg (which if you are doing them right should help greatly with shoulder balance).

I was reading a recent J St Cond article on how BBers are no stronger (relative to BW) than sedentry people in the middle and lower trapezius. This can open BBers up to all sorts of shoulder problems, especially as they are stronger on all the oposing movements.

 

[Rocky]

^Hmmm, might start incorporating that myself. Cheers.

And good session Glex - some damn good PB's you were knockingout there. Gotta be pleased with that.

 

[Glex]

Tim: It's all about the technique on the swimming. That's interesting about the middle and lower traps.

Rocky: Yeah, I'm pleased

Just did a quickie today:

5-8-07
Incline DB Press
70 lbs x 10
85 lbs x 8
100 lbs x 6...never did this weight so a PB I guess
100 lbs x 4

DB Shoulder Press
50 lbs x 12
65 lbs x 8
65 lbs x 8
65 lbs x 8

Dips
BW x 25
BW + 45 lbs x 10
BW + 90 lbs x 3...
BW x 20

Grip/Forearm work

Abs

Aftermath: I probably could have done some flat or decline chest work, but I'm not too worried about it. I feel like I need to work my upper chest a little more anyway. I mistakenly worked my traps and shoulders more yesterday, so the shoulder presses were enough. And as for triceps, the dips killed me, so that was enough there. I used the short session as an opportunity to do some more grip stuff, and it was still a quality workout despite it being much lesser volume than I'm used to. I also went on a mountain biking excursion earlier, so maybe that has something to do with it

 

[Rocky]

Another PB - good job, and if you think about it you did do a little decline work by doing those dips! Quality not quantity.

 

[Bulkboy]

havent checked ur log before man, those are some strong presses u got going there, the dips are real good to

 

[SerbMarko]

shoulders and chest together?

 

[Glex]

Rocky: True, true...thanks

Bulkboy: Thanks man. The first time I did 90 lbs on the dips I got 8, and haven't really come close since

Serb: Yeah, that's what Line and I have been doing for like 3 months now

Modified push/pull:

• 
  Chest, Shoulders/Traps, Tris
• Legs, Back, Biceps

 

[MuscleHead]

Nice incline press

 

[philosopher]

Good sessions Glex

 

[Glex]

Musclehead: Thanks. It's usually not that good, but I did them first that day

Philo: Thanks bud

I tried posting this up yesterday but MuscleMecca was giving me crap:

5-10-07

Deadlifts
135 lbs x 15
225 lbs x 10
225 lbs x 10
275 lbs x 8
315 lbs x 4
315 lbs x 4

Pullups
BW x 8
BW + 25 lbs x 5
BW x 8
BW + 25 lbs x 3
BW x 8
BW x 8
Then every thirty seconds I did sets of 2-3 for 20 extra pullups.

V-Raises (Correctly!)
15 lbs x 15
20 lbs x 10
25 lbs x 8
25 lbs x 8

Close Grip Seated Pulley Rows
180 lbs x 10
Drop Set: 210 lbs x 4, 150 lbs x 8, 105 lbs x 12

Reclining Alternating DB Curls
35 lbs x 10
35 lbs x 8
35 lbs x 6... Drop: 25 lbs x 4

Single Arm Cable Curls (2 pulleys)
30 lbs x 12
30 lbs x 12
30 lbs x 12

Abs

Aftermath:
Took it really easy on the deadlifts, both with weight and rest between sets. I could have done more reps/weight, but after the pain last time I just wanted to be careful. I did 60 pullups total because the last time I did 50 total it was a real shocker to my skin and got me some good calluses, and my grip has been sucking recently. Hopefully that helps. Oh, and it's hard to tell because they're in combination with other back exercises, but I can definitely feel soreness in my mid and lower traps, so I think the V-raises did their thing

 

[Rocky]

Glaf you nailed the V-raises this time. Those chins are ridiculous! Sure way to width and grip stregnth there my man.

 

[SerbMarko]

solid back
session,
nice to see you doing deadlifts.

 

[Glex]

Rocky: Seems like the pullups don't do a whole lot for my lats, honestly...I want to start swimming again and see what happens to my width. Also, I was kind of lazy during that set. Before I started doing a set every thirty seconds my rests were probably longer than normal, allowing me to do a little more

Serb: Yeah, good to be back on 'em.

Update:
I'm done with school for the year and I'm living with my parents until I figure out what it is I'm doing this summer. So, until I do that, I won't have access to a proper gym. Therefore, there will probably be a lot more running, but I'm also going to try to improvise some workouts with the little equipment we've got here

 

[MuscleHead]

Rocky: Seems like the pullups don't do a whole lot for my lats, honestly...I want to start swimming again and see what happens to my width. Also, I was kind of lazy during that set. Before I started doing a set every thirty seconds my rests were probably longer than normal, allowing me to do a little more

Serb: Yeah, good to be back on 'em.

Update:
I'm done with school for the year and I'm living with my parents until I figure out what it is I'm doing this summer. So, until I do that, I won't have access to a proper gym. Therefore, there will probably be a lot more running, but I'm also going to try to improvise some workouts with the little equipment we've got here

The time you have away you might grow (from rest or a diff workout)

 

[Rocky]

Hopefully the variety in your training may yeild different results! Hope you managee to cobble something together and don't let the tremendous gains you've made go to waste!

 

[Glex]

MuscleHead: Knowing me, probably not

Rocky: Cheers, as you say I'll try not to.

Alright, it's been a week off of the running, but I got out for a short one today:

Running: 26:30 minutes
Six 100-yard striders
Nothing too hard, just wanted to get something in.

I also improvised a chest, shoulders, and triceps day. Not bad, really, considering the equipment available to me in my basement is:

• One extremely light EZ bar
• Two 25 lbs plates
• Two 14.3 lbs plates
• Two clips for the EZ bar
• My wrist straps
• One busted ass Weider machine (completely unusable, though I may be able to salvage some of the straps, cables, and weights for something)
• One NordicTrac CTX4000, even more useless than the Weider

I did some pushups, standing military press, side laterals, rear raises, skull crushers, and some modified bench dips. Unfortunately, I also resorted to floor presses and upright rows. I was just careful on these two, and the upright rows weren't bad on my joints given the light weight (about 80 lbs total when everything's on the bar). I also threw in some abs quick.

Oh, and I helped Sara move into her third floor apartment this morning so that was also a workout

 

[tim290280]

Oh, and I helped Sara move into her third floor apartment this morning so that was also a workout

What every room had to be "Christened"?