Glex: I've Got Runners Trot

[Rageking]

awesome man, thats a hell of a lot of running too, 70 mins?

 

[Turkish1530]

knock those flats into tommorow glex, show no mercy!

 

[Glex]

Pickle: Thanks man, it does screw with my weight on the bench but my militaries suck so much I like to do them first from time to time.

Rageking: Yeah, I'm used to it

Turkish: Did them first and they're getting better again, but I'm still a little disappointed. At least they're almost up to par with what I was doing before my injury.

Alright, here's the skinny:

8-6-07

Flat BB Press
135 lbs x 12
185 lbs x 8
225 lbs x 5 + 1 forced
255 lbs x 1 + 1
225 lbs x 5 + 1 This went better than the first set at 225

Incline DB Press
75 lbs x 10
75 lbs x 8

DB Shoulder Press
65 lbs x 7
55 lbs x 8
55 lbs x 7

DB Side Laterals
30 lbs x 8
30 lbs x 8
30 lbs x 8

Rear Delt Machine
100 lbs x 10
140 lbs x 10
140 lbs x 10

Superset
Hex Shrugs..........DB Shrugs
Bar + 180 lbs x 10......60 lbs x 20
+ 180 lbs x 10...........60 lbs x 20
+ 180 lbs x 10...........60 lbs x 20

Dips
BW x 20
BW + 45 lbs x 10
+ 45 lbs x 10
+ 45 lbs x 10

Cable Rope Pushdowns (1 Pulley)
40 lbs x 20
60 lbs x 10
60 lbs x 8

Abs

Aftermath:
My traps are very sore, feels great I think I'm gonna go on a run here in a little bit, stay tuned.

 

[Rageking]

nice benchpress, and dips looking real good too

 

[Glex]

Thanks ragekage; the dips felt pretty easy. The last two or three on the last set were rough, though.

I think I'm gonna go on a run here in a little bit...

And so I did.

Running: 25 minutes
First five minutes were a bit of a warmup, then I picked it up from there. At the turnaround I picked it up again; I took it out in 13:45, took it home in 11:15

Why is the Daily Show a rerun?

 

[Turkish1530]

flats looking good glex and just overall good work man......whast ur PB for flat ne ways???

 

[Rocky]

Nice job. In awe of you doing those DB militaries after doing the benching. Good work with the bench and nice dips too.

 

[Rageking]

Why is the Daily Show a rerun?

made me mad too :crymeariver:

how far do you go out on run?

 

[Clint]

ah yes, more love/hate feelings towards you

congrats on the 255

inclines are looking nice, your presses are immensely gay, I don't get it One week they're shit, another week they're great, then the weak following they're mediocre Must be cuz your so gay

love the trap work and as always, gotta love the running

 

[Glex]

Turkish: I've done 300 x 1, and I used to push out 225 x 10 no problem

Rocky: Thank ya sir

Rageking: Depends...I usually don't keep track of the mileage but on a short day at least 3 miles, and on a longer day at least 5, I'd say.

Tweak: Yes yes, I am extremely gay

I just got back from work and I'm gonna go running (it's muggy as shit!), but I wanted to post my workout from before work:

Pullups
BW x 10
BW x 8
BW x 8

T-Bar Rows
150 lbs x 12
150 lbs x 12
200 lbs x 10
I hate this machine; too awkward

Deadlifts
135 lbs x 15
225 lbs x 10
225 lbs x 10
My back has been hurting so I just kept it light; it seems to have eased the pain somewhat

Squats
135 lbs x 12
225 lbs x 8
225 lbs x 8
225 lbs x 8
185 lbs x 20
Haven't done these for a while and just wasn't feeling heavy

One-Legged Standing Calf Raises
45 lbs x 12
60 lbs x 10
70 lbs x 10
70 lbs x 10

BB Curls
75 lbs x 10
95 lbs x 8
105 lbs x 4
115 lbs x 2

DB Hammer Curls
40 lbs x 10
45 lbs x 10
45 lbs x 8
35 lbs x 10

Cable Preacher Curls (1 Pulley)
60 lbs x 8
50 lbs x 10
50 lbs x 8
50 lbs x 8

Abs

Aftermath:
Went pretty light on all the big movements, but not an altogether bad session. I hate T-Bar row machines; I'm going to stick to doing them in the corner old-school. Off to run, I'm not sure what I'm doing yet

 

[Clint]

pullups are nicely done

deadlifts and squats are both respectable, still playing it safe is the correct choice of routes

I don't want my little Glexxy poo getting hurt

curls made quite the appearance I see

good luck on the run, I'll be waiting here for you my love

 

[Glex]

Tweak: I know you'll be waiting

Running: 36 minutes
Pretty strong pace. It was that kind of muggy that you get before it rains...I could see lightning the whole time I was running, and at one point it got close enough to hear and see, but it hasn't rained yet.

Did some more abs after, too

 

[Turkish1530]

don't fret about that bench press brother u will bump it up in no time

 

[Rageking]

awesome session man, im just amazed how strong your lifts are and how you can run so much

 

[Rocky]

So many highlights in that session. 20 rep squat is awesome - especially after all those other sets.
T-bar considering you don't like it is damn heavy!
Just superior throughout.

 

[Bulkboy]

nice pullups and deads there glex, like the bb curls too, pretty heavy weight for that movement good session

 

[Glex]

Turkish: I don't know about 'in no time,' maybe slowly but surely

Rageking: Thanks man, I appreciate it You do quite a bit of running yourself.

Rocky: I feel like there was a little too much pause between reps on the 20 rep set...next time I do 185 I hope it goes quicker.

Bulkboy: The BB curls were heavy...a bit cheaty on the second rep of the 115 set but whatcha gonna do

Alright, here's the skinny:

8-9-07

Flat DB Press
70 lbs x 10
85 lbs x 8
100 lbs x 5...one better than last time
100 lbs x 2

Incline Hammer Press
180 lbs x 10
230 lbs x 4
180 lbs x 9...followed immediately by 10 pushups

Fascia stretching for chest

Military Press
135 lbs x 8
155 lbs x 1...??? I thought I had loaded the bar unevenly, but then...
155 lbs x 0... I was doing it on the power rack so I may have been able to do half a set with a spot to help me up on the first one but oh well
135 lbs x 5

Giant Sets
Front DB Raises.......Side DB Laterals.......Rear DB Laterals
30 lbs x 10................30 lbs x 10................30 lbs x 10
30 lbs x 10................25 lbs x 10................30 lbs x 10
30 lbs x 10................25 lbs x 10................30 lbs x 10
That's what you get for those abysmal military presses, stupid shoulders

DB Shrugs
100 lbs x 12
100 lbs x 12
100 lbs x 12
100 lbs x 12

'V' Raises
25 lbs x 10
20 lbs x 15
20 lbs x 15
20 lbs x 15

Fascia stretching for traps

Skullcrushers
75 lbs x 10
95 lbs x 8
95 lbs x 8
75 lbs x 10

DB Kickbacks
25 lbs x 12
32 lbs x 10

One-Arm Underhand Cable Pushdowns (1 Pulley)
25 lbs x 12
25 lbs x 12
25 lbs x 12

Fascia stretching for triceps

Abs

Aftermath
Other than the militaries I'm pretty pleased. I've come back a long way since I got my gym membership; when I get down to the same weight I was at for the last set of pictures (about 193 morning weight I think, it's been fluctuating so much) I'll put up another set. Alright, we'll see about a run now...I don't have quite as much time as I'd like before I have to get to work but I might throw something in.

 

[Clint]

5 reps with the 100s, nice. Thats pretty near what your PB is? You managed the 110s for 5 at point correct?

not a fan of hammer strenth for presses

ah yes, the blatantly gay militaries return. Well, 135 is still pretty good. I'm not a fan of doing them in the power rack anyway just because getting them up is a burden let alone its taking a bit away from your ROM. I'd stick to the smith

I'm quite fond of the giant set you smashed your shoulders with. Next time experient with placement of each movement (Side, Rear, Front; Rear, Front, Side, etc. ) Sometimes they hurt more or less depending on the order

Db Shrugs are pretty great, strapless yes?

Tricep work was admirable as well, skullcrushers were nicely done. Have you ever tried them on a decline bench or even an incline bench? Just a couple ideas to keep some creativity in the workouts

Good luck with the run, and I wouldn't fret too much, you can always run tonight

 

[Rageking]

thats the way to punish those delts
those DB presses are looking terrific
thats one damn good session bro, keep it up

 

[Glex]

Tweak: I think I've done 8 or 10 at 100, and yes I think 5 for the 110s. I hate smith military press...I either do it on the military bench or on a power rack. I do vary the order sometimes, but I haven't for a while. Shrugs were strapless, yes I was considering doing overhead skullcrushers today, actually; funny you should mention that. Thanks as always, Tweaker

Rageking: Thanks bud, I'll try

Running: 40 minutes
It was HOT.