Glex: I've Got Runners Trot

[Glex]

Tweak: The wide grips were great, thanks

Gotta run to work, but I want to post this up first:

7-26-07

Running: 31 minutes
Nothing special. Immediately followed by:

Incline DB Press
60 lbs x 10
75 lbs x 10
85 lbs x 6
85 lbs x 4...Drop 70 lbs x 3

Flat BB Press
185 lbs x 8
185 lbs x 7
I had more on these, but no spotter

Fascia stretching for chest

DB Shoulder Press
60 lbs x 10
60 lbs x 6...
50 lbs x 8

BB Shrugs
275 lbs x 10
275 lbs x 10
275 lbs x 10
275 lbs x 10

Close Grip Bench Press
135 lbs x 12
165 lbs x 7
155 lbs x 6
Again, no spotter, but still...

Dips
BW + 25 lbs x 10
+25 lbs x 10
+25 lbs x 10
+25 lbs x 10

Cable Rope Pushdowns (1 Pulley)
50 lbs x 10
50 lbs x 10
50 lbs x 10

Abs

Aftermath:
Meh...nothing special, but I got it done, and that's what matters, right?

 

[Turkish1530]

looking stronggg , but doesn't running b4 you workout tire you out a bit????

 

[Bulkboy]

^^yeah i would think the same thing, lifting first, then running

anyway, good session with excellent exercise choices, the incline db press is not shabby and u hit it hard on the flat bench afterwards, shrugs are pretty damn strong, fuck i dont have the grip to do that weight for that many reps.

great session glex

 

[Clint]

I hadn't notice your latest session

curse your bench all to hell, curse it. Even after hitting inclines your bench is still better, I hate you

shoulder work was quite dazzling, the shrugs are pretty sweet looking close grips went well it seems, gotta get you a spotter I see, or go for that extra rep and I'm sure you'd get it ( or have the bar set on your chest and you look like a tool )

dips are nice, whats with the pushdowns though

no running?

 

[Glex]

Turkish and Bulkboy: Running before lifting does tire me out sometimes, but last summer I always ran after I lifted and I lost a lot of muscle doing that. I think the problem was I didn't always have time to go home, get the proper post-workout nutrition in me, and then wait 3-4 hours until everything settled to go on a run. Instead I'd lift, run, and then eat. At least doing it this way my lifts might suffer, but I always get a pretty decent meal after lifting. Plus, I can have some carbs and maybe something sugary after my run, wait 30-45 minutes, and be ready for the gym.

Bulkboy: I don't have a good grip, either. Sometimes I can pull off shrugs at 275 without straps, but usually I defer.

Tweak: Like I said, I'm just trying to do more sets/exercises for my bis and tris I think it's working, to be quite honest. I decided not to go to the gym today because my biceps are still sore from three days ago. I can't remember the last time that's happened to me. Instead I just ran extra-long.

Speaking of which:

Running: 70 minutes
Started off ok, but ended up getting pretty slugish on the second half. I guess that's to be expected since I haven't done a long run in a while. I finished with six striders and some abs.

I'll probably hit up some legs, back, and bis tomorrow. Later everyone

 

[onebigeric]

I wouldn't at all on those shoulder presses, Glex; I find my strength invariably decreases if I start high, as you did. Your incline drop looked brutal, and those shrugs were excellent. You did more than just 'get it done', my friend

 

[Rocky]

That was a better session than you give it credit for. I feel you with having to hold back due to lack of spotter.
Those DB military's were pretty solid considering the benching preceding it. All in all good stuff.

 

[Glex]

BigE: I guess, I just wasn't expecting it to drop off quite so rapidly. Thanks for the encouragement, though

Rocky: I should give the shoulders a go first next time and see what happens

7-29-07

Running: 23 minutes
Pretty easy pace. I had to drive to D.C. yesterday to help my girlfriend's sister move (I'm their family's packmule), so I was just working out some stiffness from being in the car and lifting stuff up stairs. I also didn't want to upset the roadtrip junkfood I've been eating too much. I almost threw up after that short of a run.

Also did a few pushups and some abs. I think I'm going biking tomorrow.

 

[Glex]

Woke up too late for the bike.

7-30-07

Squats
135 lbs x 12
185 lbs x 10
225 lbs x 10
225 lbs x 10
275 lbs x 1...felt a pull in my stomach so I racked and moved on

Prone Leg Curls
105 lbs x 10
105 lbs x 8
105 lbs x 6...drop 60 lbs x 6...drop 30 lbs x 12

Smith Machine Standing Calf Raises
285 lbs x 10
335 lbs x 8
375 lbs x 6
Pause at the bottom and the top for ya, Tweak

Pullups
BW x 13
BW x 8
BW x 6
Fatman pullups: BW x 10

Wide Grip BB Curls
85 lbs x 10
85 lbs x 10
85 lbs x 8
75 lbs x 10

Smith Machine Drag Curls
105 lbs x 10
105 lbs x 10
105 lbs x 10
105 lbs x 10

Preacher DB Hammer Curls
25 lbs x 12
30 lbs x 10
30 lbs x 10
30 lbs x 8

Aftermath:
I had much more in my legs on my squats, but I didn't want to give myself a hernia so I played it safe. I had to move my girlfriend's sister yesterday, so that's why I didn't do a whole lot for back. That's not to say the moving part was all that strenuous...it was just spending 5 hours in the back of a car that did my lower back in Biking tomorrow

 

[Turkish1530]

hmmm pull in ur stomach, must be from that heavvvy weight ....tell ur girlfriends sister that she owes you sum hot meals after enduring 5 hours in teh back of a car!!! :ihavesandinmyvagina

 

[Rocky]

Good on you for playing safe and staying fit to hit another day. Still managed to make a useful and wortwhile session out of it.

 

[Clint]

job well done on those calve raises

smart move on the squats too

nice curls all around as well, and nice to see the pullups improving.

what are fatman pullups?

 

[Glex]

Turkish: More like I wasn't concentrating on holding my stomach in, but thanks

Rocky: Yeah, that's what I figured, and I did have an okay session after that.

Tweak: Fatmans (fatmen?) pullups are done on like a smith machine; you put the bar about 3ft off the ground, lie under it on your back, and pull up on the bar with your hands and with your heels planted on the ground.

I've gotta head to work, but I'm gonna throw this up hyah:

8-1-07

Military Press
135 lbs x 10
165 lbs x 6
145 lbs x 8
145 lbs x 8

Flat BB Press
135 lbs x 10
185 lbs x 8
185 lbs x 8
225 lbs x 3...had a slight spot on the third I think, and should've gone for the fourth but I'm not used to having a spotter so I just kinda forgot

Incline DB Press
70 lbs x 10
70 lbs x 8

DB Pullovers
Just for the hell of it
70 lbs x 10
70 lbs x 10

Fascia stretching for chest

DB Side Laterals
Up and down the rack, all one set
20 lbs x 15
25 lbs x 8
20 lbs x 8
15 lbs x 8
10 lbs x 10

DB Rear Laterals
Up and down the rack, all one set
30 lbs x 12
35 lbs x 8
30 lbs x 8
25 lbs x 8
20 lbs x 10

DB Upright Rows
50 lbs x 10
50 lbs x 10
50 lbs x 10

Close Grip BB Shrugs
225 lbs x 10
225 lbs x 15
225 lbs x 15...drop 185 lbs x 15

Fascia stretching for shoulders, traps

Two-Arm Overhead DB Extensions
75 lbs x 10
75 lbs x 10
75 lbs x 10
75 lbs x 8

Abs interspersed with 5 sets of 15 diamond pushups

Fascia stretching for triceps

Running: 32 minutes

Aftermath:
Pretty good day. I'm still disappointed with the bench press but I did do it second; I'll do it first next time and see what I can do. The run was freakin' HOT today, but I pushed through it pretty good Off to take a quick dip in teh pool to cool down (and so I don't have to shower before work), later

 

[Rocky]

Nice session. The bench is still good despite it being second.

Those lateral up & down sets are real nice.

Good to see those DB pullovers in there.

 

[Glex]

Rocky: I thought about you during the pullovers

Well, I worked a ten hour shift last night. I only made $20 for the first 7 hours, and then in the last three I made over $70. I was only supposed to work 8 hours but my fellow server, who was the only other person on the floor, got bum rushed so I stayed. But because of that I didn't wake up until later and my legs were pretty sore so I didn't do any running or leg work today.

I did some pullups and light back work (lower back still sore from being in a car all weekend), biceps, and I took the opportunity of not doing a lot of legs or back to do forearm/grip work.

I'm off to work again, let's hope my tables are more evenly spread throughout the night this time

 

[Clint]

Militaries before bench, and you still put up that much weight on Bench? how I hate you

one day my bench shall exceed yours

stealing my close grip shrugs too eh? I see how you work

shoulder work of yours was quite the effort, if that doesn't burn some calories (let alone smash your shoulders ) I don't know what will

nice session from top to bottom, I even like the running

 

[Turkish1530]

everything looking solid my brother, i wouldn't sweat the bench at all, ur obviously gonna be a little fatigued when u do it second, just bang it out 1st next time around

 

[Glex]

Tweak: I know you have a love hate relationship with my chest

Turkish: I'll knock out the flats first next time for ya

Quick update before work: I biked about 3.5 hours today (with my shirt off ). You should see the unevenness in my tan now

 

[Glex]

Running: 40 minutes
Followed by six striders; they felt great. Off to the gym. :io:

 

[Pickle]

glex can dance. i didnt realise we are about the same height. agreed with what tweak said. I hate you... lol I mean about doing the bench after the militaries that would screw my weights royally. good work brother.