Glex: I've Got Runners Trot

[Dstan]

pretty good session for being out so long.

 

[Glex]

Turkish: Cool

Dstan: Yeah, wasn't bad.

Alright, my pull/leg muscles were more recovered than my push, so here's what I did today:

6-22-07

Squats
135 lbs x 12
185 lbs x 10
225 lbs x 8
255 lbs x 5

One-Legged Leg Press
230 lbs x 10
230 lbs x 10
190 lbs x 10

Fascia stretching for quads

Leg Press Calves
540 lbs x 15
630 lbs x 15
720 lbs x 12
810 lbs x 10
My calves could take more, but it put a lot of pressure on my lower back so I stopped

Fascia stretching for calves

Prone Leg Curls
105 lbs x 8
105 lbs x 8
105 lbs x 8
105 lbs x 8

Fascia stretching for hamstrings

T-Bar Rows
135 lbs x 12
180 lbs x 10
180 lbs x 10
135 lbs x 8...different machine
Didn't like the ROM at all, which is why I tried the different machine. Next time I'll do the first machine with 25 pound plates instead of 45s.

Fascia stretching for back

Pullups
BW x 8
BW x 8
BW x 5

Fascia stretching for lats

Alternating Reclining DB Curls
35 lbs x 10
35 lbs x 8
30 lbs x 10
30 lbs x 8

Preacher Curls
75 lbs x 10
75 lbs x 6
55 lbs x 15
65 lbs x 10

Fascia stretching for biceps

Forearm work

Abs

Running: 21 minutes
Medium pace. Felt good, stride was really open. Took it back faster than I took it out.

Aftermath:
Not a bad day. I hope I don't die at work today! Speaking of which, I have to go get a shower and be there in less than an hour, later all :io:

 

[Dstan]

yeah i hate having to go to work after a hard ass workout. Man that's some heavy ass calf raises and nice t-bar rows. I bet ur in great shape man doing all that cardio now ur lifting and all.

 

[Turkish1530]

a nice workout there brother....a lot of exercises, and of course running.......haha

 

[Glex]

Dstan: I'm in decent shape, can always be better though. Still have some weight to lose.

Turkish: Thanks man, yes running

I just got back from work and took a shower...I was there for over 10 hours. If you count in my break, I worked for 9 hours 45 minutes. I made just over $100 in tips, so if you add in my hourly wage of...whatever it is, $3 an hour?...I made about 13 bucks an hour tonight. Not bad, considering two things: I'm still new so my 'side work' took me forever to finish at the end of my shift, and I sold $529, making my average tip over 18%.

Now bed, wake up, do it all over again tomorrow

On the bright side (aside from 100 fresh dollars in my pocket), my legs aren't nearly as sore as they have been after other shifts, despite that it was 10 hours. Maybe the fascia stretching had something to do with it.

 

[Rocky]

Good looking session. A lot of work and big exercises too. Nice going for only just getting back into the gym. Maybe those fascia stretched did help!

 

[Glex]

Rocky: Thanks bud.

6-23-07

Flat DB Presses
65 lbs x 12
80 lbs x 8
90 lbs x 8

Incline DB Press
75 lbs x 8
75 lbs x 6

Giant Set:
Side Raises....Front Raises....Rear Raises
30 lbs x 10........30 lbs x 10........30 lbs x 10
30 lbs x 10........30 lbs x 10........30 lbs x 10
25 lbs x 10........25 lbs x 10........25 lbs x 10

Hex Shrugs
+180 lbs x 12
+180 lbs x 12
+180 lbs x 12

DB Shrugs
90 lbs x 12
90 lbs x 12

Close Grib BB Bench
185 lbs x 6
165 lbs x 8
135 lbs x 10

Underhand Cambered Bar Cable Pushdowns (2 pullies)
100 lbs x 12
100 lbs x 12
100 lbs x 12

Abs

Aftermath:
Finished up in an hour and five. I lost a lot of strength on the close grips, but hopefully it all comes back quickly now that I'm hitting a real gym regularly. I think I'm going to start creatine again in a week or two, so that'll definitely help, too.

 

[Pain]

I might start swimming again too. I used to be in the top class for swimming back in school. I was really fast.

Those giant sets look pretty tough. Were your shoulders dead after that?

 

[onebigeric]

Sweet......merciful....crap

That giant set looked incredibly brutal, Glex; you set a hard pace to match here. Your flat DB presses were definite standouts as well.

 

[Turkish1530]

nice overall workout glex......those giant sets look pretty tiring man....

 

[Dstan]

wow man awesome workout and those giant sets are crazy i know ur shoulders were burning.

 

[Bulkboy]

the giant sets looks brutal as has been said, very nice overall work i would say keep it up man! dont worry the strenght will come back soon enough...

 

[Rocky]

Quality push session Glexy poo. Great lifts and as everyone has pointed out the giant set is brutal!

 

[Glex]

Pain: Cool, just don't feel too out of shape when you get back in the pool. It always kicks my butt. Shoulders were pretty toasty afterwards, yes

BigE: Those giant sets are good, I think Banshee used to do something like 'em, too. The flat DBs aren't where they were, but they're not bad, I guess, thanks.

Turkish: Thanks man. The front raises were the hardest part right after the side laterals.

Dstan: Yeah, they were

Bulkboy: That's what I'm hoping

Rocky: Thanks darling

Ok, here's what went down today:

6-25-07

Pullups
BW x 3
BW x 3
BW x 12
BW + 25 lbs x 4
BW + 10 lbs x 5

Deadlifts
225 lbs x 10
225 lbs x 3...grip went
225 lbs x 8
225 lbs x 5...regrip, then three more
I guess I wore my grip out doing pullups first

Squats
135 lbs x 12
185 lbs x 10
225 lbs x 8
255 lbs x 6

Front Squats
135 lbs x 12
135 lbs x 12

Glute Machine (12 settings)
8 x 12
12 x 12
12 x 12

Hammer Strength Iso-Lateral Low Row
180 lbs x 12
270 lbs x 8
230 lbs x 10

BB Curls
75 lbs x 12
95 lbs x 10
105 lbs x 2
85 lbs x 10

Hammer Bar Curls
95 lbs x 8
95 lbs x 5
75 lbs x 10

Abs

Aftermath:
I'm really disgusted with the deadlifts. I was going to go heavier, but I just had no grip strength left. I guess it's because I did the pullups first, but I held 275 no problem on deadlifts last time I'll bring my straps next time just in case. Anyway, I just went to work for about 6 hours, and now I'm thinking of going for a run. You'll know about it if I do.

 

[Turkish1530]

don't worry about the grip brother, like u said bring sum straps......and uhhh glute machine?? haha never heard of one then again i guess i never looked for 1 either ......let us know how ur glutes come along

 

[Glex]

^^ Yeah glute machine! I was mostly doing it for my hamstrings...it looked different so I gave it a shot. Wasn't really impressed, so you probably won't see them again.

I did end up going for a run, and here it is:

Running: 26 minutes
Medium pace. Was hard to get my legs warmed up after the training session today, but once I was warm my stride was nice and open.

Also did five striders afterwards.

Chest, shoulders, and triceps tomorrow, everyone! Let's hope this nagging arm pain that is starting to come back doesn't come out full force

 

[CJU]

really ballsy split you're doing. full body right? i like you. you have balls. i like ...balls.



anyways i bet it was the pull ups that did your grip in. they sure fuck my hands up, and dead lifting does it ever worse. you got this big hunk of weight you have to lift off the ground with your bare hands....its going to tear your hands up. i've deadlifted so heavy so often that my calluses ripped and bled. nasty shit.

what are striders?

 

[Glex]

^^ It's a modified push/pull split. I do chest/shoulder/triceps, and legs/back/biceps.

Striders:

The key to striders is to accelerate smoothly up to full speed, and then hold your maximal speed without straining. Because your arms and legs move in sync, you may find that you can increase your leg cadence by increasing the tempo of your arms. Focus on moving your legs and arms slightly faster, but not straining. To increase your cadence, it often helps to shorten your stride slightly and concentrate on bringing your foot down quickly with each step. After a few sessions, you will find that you can achieve faster leg turnover without shortening your stride.

Striders not only increase your stride rate, they also lead to improved running technique. Many distance runners have sloppy running form such as tension in the arms and shoulders, overstriding or not getting power out of their gluteal (butt) muscles. Striders are an excellent way to improve running technique because running fast accentuates style flaws. Striders train you to run fast but relaxed, while focusing on good running form. To improve your running technique, focus on one or two aspects of good running form during each strider. For example, concentrate in turn on relaxing your neck, shoulders, and arms, pushing off the balls of your feet, not leaning forward or back, and so on.

You can rest as much as you like between striders since the objective of the workout is to improve your stride rate and running technique rather than to improve your cardiovascular system. The lactate level in your muscles should not increase substantially because striders are not all-out sprints and there is no need to rush your recovery. You will progress steadily by doing one or two leg turnover workouts each week, and striders can be included in your training program year-round.

This article says striders are anywhere from 80-150 meters long apiece.

 

[Rocky]

Don't sweat that dead - as you see in my log everyone has ups and downs. Plus those 1st 4 exercises in your session are 4 of the biggest and you did them all with good weight! It looked pretty damn solid to me.

 

[Bulkboy]

damnit what a session, but i dont understand why u do so many bodyparts per session? u do back, legs and biceps all in one session. thats the two bigges muscle groups, do u feel ure able to give them both the attention they need?