Glex: I've Got Runners Trot

[Bulkboy]

pullups and rows looks top notch glex heck of alot of volume in that session for sure

 

[Lionheart]

Great pullups and rows.Overall looks to be great session.

 

[Glex]

BB: Yeah, that session is a little voluminous. I added triceps to my back and shoulders day 'cause I haven't lifted legs yet (which is when I do triceps). My legs have been too sore from starting up running again, but my next workout should be legs.

Lion: Thanks. Pullups are on their way back up, I hope.

26 December 2007

Flat BB Press
135 lbs x 12
185 lbs x 8
225 lbs x 7
225 lbs x 4
235 lbs x 2
235 lbs x 1
...I hate not having a spot on these

Incline DB Press
75 lbs x 10
75 lbs x 5...drop 60 lbs x 4

Chinups
BW x 8
BW x 8
BW x 6
...hmm...maybe they're not on the way back up

Standing BB Curls
85 lbs x 10
85 lbs x 8
75 lbs x 10
75 lbs x 10

Standing Alternating DB Hammer Curls
30 lbs x 10
30 lbs x 8
30 lbs x 8

Abs

Running:
26:06 min, 3.16 mi, 8:16 min/mile average pace
Getting it back slowly.

Aftermath:
Not bad, I guess. Just wish my strength would come back. Also, I thought my run was going much better than it did. I wanted to be out for longer, so I guess it's good that I finished quicker than I estimated, but I also thought my pace would be better. Oh well, it was a pretty hilly course. I'll do something flatter next to see what I can do.

 

[Hypocrisy86]

sucks not having a spotter? yes. i never use one man
everyone in my gyms a dick haha...
235s looking nice still!
running is awesome too, after that workout hell you okay? haha
keep it up glex!

 

[Lionheart]

Good workout Glex!that strenght will come up for sure,im on the same road and getting closer..

 

[Rocky]

Don't fret about it Glex - it may not be coming back at the rate you want (when does it ever) but you are still making steady progress back up each session! Take stock buddy! It'll get there.

 

[philosopher]

Nice session. dont worry about the strength, it will get up just give it some time

 

[pGhi]

Nice benching? So why dont you ask anyone to spot?

 

[Rageking]

nice session
chins are decent still, you just will never catch up to me
but i cant say anything on bench....
and especially on running, its insane how you are that strong and have that much endurance running

 

[miamiracing]

you bench is really nice glex, i wish i could pump all that sshh..

cardio looks awesome, too.. if i go running, 20mins. and im done

 

[onebigeric]

I fully understand the frustration of not having a spotter, although you were able to crank out some serious work without one anyway Inclines, bench, pullups, and especially that run.

I think I can drive an 8:16 mile

I know coming back is tough, but I feel you're definitely ahead of the curve. Keep it up

 

[Glex]

Hypo: Thanks Steve-o.

Lionheart: Here's hoping

Rocky: Thanks love bug

Philo: Same to you

pGhi: Meh, I dunno...hate bothering someone every two minutes if it's not completely necessary. When I really want to go heavy I'll bug someone

Ragekage: Wait till I drop 20 pounds again

Miami: Thanks brother. Running just takes some getting used to.

BigE: I frequently drive a 40 second mile

28 December 2007

Leg Press
340 lbs x 12
340 lbs x 12
540 lbs x 8
540 lbs x 8
540 lbs x 8

Two-Arm Overhead DB Extensions
80 lbs x 10
90 lbs x 8
100 lbs x 6
90 lbs x 8

Walking DB Lunges
50 lbs x 8
40 lbs x 10
40 lbs x 10

Straight Bar Cable Pushdowns (1 Pulley)
70 lbs x 10
70 lbs x 10
70 lbs x 10
70 lbs x 10

Prone Hamstring Curls
75 lbs x 10
75 lbs x 10
75 lbs x 10

Single-Arm Underhand Cable Pushdowns (2 Pulleys)
30 lbs x 10
30 lbs x 10

Calf Raise Machine
495 lbs x 12
495 lbs x 10
495 lbs x 10
495 lbs x 10
...495 is the machine's max

Abs

Running:
35 minutes, 3.93 miles, 8:55 min/mile


Aftermath:
My legs are gonna be sore. I'm not too happy with the run, but I'm gonna let it slide since I just lifted legs.

 

[EternaL]

your legs must be sore after that...nice iron workout

 

[onebigeric]

Excellent tricep and leg work there, Glex

Then a four-mile(close enough) run on top of that? I think parents in Russia use a session like that to punish their children

 

[miamiracing]

oouh he wasn't lazy nice workout my friend,

and thx for the robe/rope thing

 

[Rageking]

nice work, after you finally got out and did it!
hell of a run after legs wow

 

[Lionheart]

Strong workout there m8.Nice DB extentions.

 

[Rocky]

How you could do that run after all that work is beyond me. Leg session was superb all by itself! Strong presses. Tri presses were sweet too - getting right back into the swing of things.

 

[Glex]

Eternal: They were

BigE: In Soviet Russia, Glex runs you

Miami: No problem, amigo!

Ragekage: I told ya I'd go

Lionheart: I was pleased with the DB extensions, thanks for noticing

Rocky: Thanks brother, let's hope I stick with it.

A few issues getting to the gym around the New Year (it was closed when I went on New Year's Eve :angrydude. I should get in there tomorrow for chest and bis, and probably a run, too. My legs should finally be recovered after a sleep tonight.

I did a run to try and loosen up yesterday...wasn't pretty.

Running:
31 minutes, 3.4 miles, 9:13 min/mile
I think I may have messed up my time a little bit on my running GPS, but not enough to make it acceptable Hopefully tomorrow's run goes better.

 

[Glex]

Ha, shit, I forgot I did a back and shoulders session! Let me see if I can remember it:

30 December 2007

Pullups
BW x 10
BW + 25 lbs x 4
BW x 6
BW x 6
...I think

Hammer Strength Iso-Row
180 lbs x 10
180 lbs x 10
180 lbs x 10
180 lbs x 10

DB Shoulder Press
I don't remember. I think I got 80 lbs x 5, and there were three sets at lower weights.

Superset
Shrugs on Dip Bars.....DB Side Laterals
BW x 10......................30 lbs x 10
BW x 10......................25 lbs x 10
BW x 10......................25 lbs x 10
BW x 10......................25 lbs x 10

Aftermath:
I think I did this in under a half hour. I had places to be.