Glex: I've Got Runners Trot

[Glex]

Well, I decided to go back to the gym. So, about 2 hours after getting home from the gym, I was back.

8-15-07

Pullups
BW x 8
BW x 8
BW x 6
BW x 8...strapped up

Deadlifts
225 lbs x 10
275 lbs x 10...that's more like it
315 lbs x 3
365 lbs x 1
405 lbs x 0...shouldn't have attempted this. I probably could've got it up but form would not have been part of the lift so I bailed.

Close Grip Cable Rows
175 lbs x 10
175 lbs x 10
175 lbs x 10
175 lbs x 10

Close Grip Bench Press
135 lbs x 10
165 lbs x 8
165 lbs x 8

Bench Dips
BW x 20
BW + 50 lbs x 20
+ 80 lbs x 15
+ 135 lbs x 15
BW x 25
Stole these from Rocky, I understand the trouble you have now! 135 wasn't heavy enough and it was a pain getting it on my lap.

Straight Bar Cable Pushdowns (2 pulleys)
100 lbs x 15
120 lbs x 10
140 lbs x 10

One Arm Underhand Cable Pushdowns (2 pulleys)
30 lbs x 10

Heavy Bag Punching: Six 3-minute rounds with a minute break in between
I don't know what I'm doing, I just made sure to keep my feet moving and throw what combinations and punches I knew.

Aftermath:
The other reason the 405 deadlift didn't go up is my head was somewhere else having very aggravating thoughts. I wanted to do some cardio but I didn't want to run to give my legs some time to rest, and didn't really want to bike or ellipticize, but I remembered the heavy bag in the back so I just went and punched it for a while. That was a good idea; it helped relieve a little anxiety.

Oh, but I did get a lot of endurance back on deadlifts. I didn't have to pause at all during the 275 lbs x 10 set, and 275 was killing me last time.

 

[Rageking]

yea you better go back, at least in morning
wow that is some impressive shoulder work, that military press is great

and why do you call me that?

 

[Rageking]

o nvm you did go back while i was writing that
another good session, pullups getting good, and that deadlift is always great
dont hurt yourself on those benchdips like rocky did

very aggravating thoughts

whats about?

 

[Bulkboy]

wow impressive deads for sure there glex, awesome session the tricep work is pretty damn solid too

 

[Rocky]

Looks like a damn fine session to me. Fantastic deads.
Now you see where I'm coming from with the bench dips! Pain in the arse innit!
Still a lengthy and thorough session from yourself.

 

[Glex]

Ragekage: I tell you why in your log Aggravating thoughts were about women, what else. I used this...situation...one time to push myself on dips (I got a PB, BW + 90 x 8). I wasn't planning on trying to do that again, but I am blessed and cursed with a fantastic memory and a bullet-train of thought. Something like: Heavy set of deads I might not get up - I need to push myself - how do I push myself? - I have no music - one time I thought about this situation to push myself - ah damn, I remember that, I was so stupid - well, gotta move this weight now. Not a good way to go into a heavy set It's all good, though; you can't help thinking about such things sometimes, but it's all in the past and I'm through with it

Bulkboy: Thank ya sir The tricep work wasn't bad, but I think I'm going to start throwing in some more diamond pushups. A few sets of those really hit my triceps.

Rocko: There's got to be a better way to do bench dips! Honestly the BW sets felt better in some ways than the weighted ones just because they weighted sets were so awkward.

Quick update from me...I am so FULL. I hate when I eat this much. I'm in Virginia at a housewarming party, and I just don't stop eating sometimes. Ugh, I feel gross. And I've got a beach party in just over a week, what am I thinking :angrydude: Oh well, I have a feeling I'm not going to eat more than 1000 calories tomorrow given how full I am now and the fact that I'll just be driving for most of the day, so that'll help kickstart my hardcore week.

At least I did get some running in yesterday. I did 41 minutes and did some abs and pushups out in teh VA heat I'm definitely doing some cardio tomorrow when I get home, and then I'll see what I can put together for my last week off before school

 

[philosopher]

Nice weight in the deadz Glex. Keep up the good work

 

[Glex]

Thanks Philo

Alright, I missed my cardio last night because my stomach was a little upset, but I went and did a session today. I forgot my log, but the highlight of the session was:

Flat DB Press
65 lbs x 10
85 lbs x 8
100 lbs x 6
100 lbs x 3

Both of the 100 pound sets were 1 better than last time

Then I did some more chest work, a few chins, biceps, and 40 minutes of cardio (20 minutes treadmill, 20 minutes bike).

Well, it's going to thunderstorm pretty much all week here, so I don't know if I'll get to do everything I had in mind for this week. I was going to do a lot of running, biking, swimming, and lifting, but now I'll be limited by the weather. However, I think I'm going to do two-a-days until Friday as my hardcore week. I'm going to play it by ear, but something like:

Monday 1: Chest and bis, cardio
Monday 2: Legs and forearms, cardio
Tuesday 1: Shoulders, cardio
Tuesday 2: Back and tris, cardio
Wednesday 1: Cardio (over an hour)
Wednesday 2: Cardio (over an hour)

Then repeat. I might do the cardio day tomorrow depending on how sore my arms are tomorrow. This is my punishment for last weekend and my lead-in to my last year of college life.

I'm going to try and do interesting things for my cardio sessions, too. I'll come up with something.

 

[Rageking]

wow that sounds brutal. good luck with that
those db presses are getting damn good, nice

 

[Bulkboy]

solid work as always glex, no slacking here great db presses those are something to be proud of

 

[miamiracing]

humm yea, looks good

 

[Glex]

Ragekage: Thanks man I'll be pressing 100 x 8 and onto the 110s again soon, I hope

Bulkboy: I am, thanks

Monday, Session 2

8-22-07

Squats
135 lbs x 12
185 lbs x 10
225 lbs x 10
275 lbs x 2
Legs were pretty tired...depth wasn't good on the 275 set so I moved on

Hack Squats
250 lbs x 6
250 lbs x 8

One-Legged DB SLDL
50 lbs x 10
50 lbs x 10
50 lbs x 10

DB Lunges
60 lbs x 8
50 lbs x 10

Hammer Strength Horizontal Calf Raise
270 lbs x 20
360 lbs x 15
450 lbs x 12
540 lbs x 8...couldn't fit another plate on the machine

Forearm/grip work

Abs

Elliptical Machine: 30 minutes

Aftermath:
Not bad for my second session of the day. We'll see how my arms feel tomorrow, but I think I'll be good for another double

 

[miamiracing]

wow heavy leg workout there! squats looking good as always, and calf raises also! I have the same problem on standing raises, i already use the whole stack and i can't fit any other stuff on top :crymeariver:

 

[Rageking]

thats damn good for 2nd session

 

[Chesticles]

Yeah it's been pissing down rain here to dude. Two-a-days are brutal, I used to do them back on my first cut. Does this mean that your cutting?

BTW, nice hacks

 

[Glex]

Miami: Yeah, I do that sometimes too, I have to find other ways to intensify standing calf raise machines.

Ragekage: Thanks, I thought so too

Chesti: I've been trying to cut all summer. Work and family functions on the weekends have just been preventing it mostly. I was at around 192 earlier, but since then it's been fluctuating between 195-203. I should be below 195 by the end of the week, though Hacks felt good, thanks

8-21-07

First workout

Military Press
95 lbs x 12
135 lbs x 10
165 lbs x 8...that's more like it
185 lbs x 1...wanted a double but oh well

Cable Side Laterals (2 Pulleys)
40 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 10

Rear Delt Cable Flys (2 Pulleys)
40 lbs x 10
40 lbs x 10
50 lbs x 6
50 lbs x 6

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

Abs

Cardio: Treadmill for 30 minutes
Said I burned 590 calories
Legs were a little sore so I had to start off a little slower

Aftermath:
I improved a little on the military press even though my triceps are pretty sore. Sore triceps should also make what I have planned for my second workout interesting...

 

[Rageking]

thats some damn good militaries
im scared for you about session 2
gotta be careful not to burn out, but if its only one week that good, you gonna be tiiiired next week

 

[Glex]

Ragekage: Yeah, for one week I'm not worried about overtraining. It takes a lot for me to get to that point, anyway.

8-21-07

Second Workout

Deadlifts
225 lbs x 10
225 lbs x 10
275 lbs x 3...
275 lbs x 8...that's better
315 lbs x 5
315 lbs x 3

DB Rows
100 lbs x 10
110 lbs x 10
120 lbs x 10

Close Grip Bench Press
135 lbs x 10
165 lbs x 8
185 lbs x 4
185 lbs x 4 + 1 forced

And then...

Set # 1
Pullups: BW x 10
Diamond Pushups: 20 reps
Floor Sweepers: 20 reps
Renegade DB Rows: 40 lbs x 10
Dips: BW x 10
Bench Jumps: 20 reps
Medicine Ball Throws: 25 reps
Shuffle Boxes: 10 each way
Crunches: 50 reps
Shuttle Runs: 40ish ft x 10
Total Time: 8:40

Three minute rest

Set # 2
Pullups: BW x 10
Diamond Pushups: 25 reps
Floor Sweepers: 20 reps
Renegade DB Rows: 40 lbs x 10
Dips: BW x 10
Bench Jumps: 20 reps
Two-Arm Overhead DB Extensions: 25 reps
Shuffle Boxes: 10 each way
Crunches: 50 reps
Shuttle Runs: 40ish ft x 10
Total Time: 8:55

Five minute rest

Set # 3
Pullups: BW x 8
Diamond Pushups: 25 reps
Seated Plate Twists: 20 reps
Renegade DB Rows: 40 lbs x 10
Dips: BW x 10
Bench Jumps: 20 reps
Decline DB Skullcrushers: 10 reps
Shuffle Boxes: 10 each way
Crunches: 50 reps
Shuttle Runs: 40ish ft x 10
Total Time: 8:35

Aftermath:
You should've seen my shirt after that Good times, good times...now I'm hungry and I already ate dinner...oh well, two and a half more hours until popcorn...

 

[Chesticles]

Dam that looks hectic, but I need you to tell me what Diamond Pushups, Renegade DB Rows, Bench Jumps and Shuffle Boxes are lol.

 

[Glex]

Fair enough.

Diamond Pushups: Regular pushups, just put your hands close together...it's like a 'close grip' pushup. Your thumbs and forefingers make a diamond shape.

Renegade Rows: Grab two DBs or kettle balls and get into a pushup stance. Spread your legs a little like you're about to do one-arm pushups, and then do alternating DB rows.

Bench Jumps: We've seen Tweak do these Just jump two-footed side to side over a bench.

Shuffle Boxes: Didn't know what to call these...I just did shuffle steps in a box pattern around a piece of gym equipment.