Glex: I've Got Runners Trot

[Rocky]

You bastard! DB presses coming on strong already!

 

[Glex]

Hypo: Running's good for ya

Rocky: Cheers, mate

11 January 2008

DB Shoulder Press
50 lbs x 12
70 lbs x 10
80 lbs x 3
65 lbs x 6...drop 55 lbs x 2

Close Grip Smith Press
185 lbs x 10
185 lbs x 6
155 lbs x 10
155 lbs x 10

DB Side Laterals
25 lbs x 10
25 lbs x 10
25 lbs x 10
25 lbs x 10

Wide Grip Cable Pushdowns (Lat Bar)
70 lbs x 10
85 lbs x 10
85 lbs x 10
85 lbs x 10

DB Rear Laterals
35 lbs x 10
50 lbs x 8...wanted to try after I saw Rocky do it. Form was...wanting.
40 lbs x 10
40 lbs x 10

DB Kickbacks
25 lbs x 10
30 lbs x 10
25 lbs x 10

Hex Bar Shrugs
Bar + 180 lbs x 10
Bar + 180 lbs x 10
Bar + 180 lbs x 10
Bar + 180 lbs x 10
Bar + 90 lbs x 30

Abs

Cardio:
30 minutes on stationary bike. No running...it was cold and raining.

Aftermath:
Feeling pretty good and sore. I'll probably take the next two days to rest up for training with Line this Monday. I might do a light legs day and probably another run, but nothing spectacular.

 

[miamiracing]

nice weight baby, how's sarah doin?

 

[Turkish1530]

nice work daddy-o...rest up and then crush out them legs

 

[MaKaVeLi]

Hey dude - I've been around but I've not been posting for faaar too long! This time I'm back and I'm staying! Nice session there bud - especially considering you'd had a good run prior to hitting the weights. Good weight all-round...I'm guessing you hit the chest twice a week? - seeing it was primarily a back an bi sesh

 

[Lionheart]

Good DB presses and closegrips m8.Hex bar?

 

[h0ke]

I looked first the weights and thought that "what the hell is this guy a superman", then I realized that they weren't kilograms . But nice weights and session still!

 

[Arcane1129]

Great run you had the other day Glex, not to mention it was followed by a great session. Does that running affect your lifting much?

I probably couldn't last 1 mile at that pace- respect.

 

[Rocky]

Nice bit of work there - more solid pressing too.

 

[Glex]

Miami: You stay away from Sara

Turkish: Tomorrow I'll crush what I can (not much, damn back!)

Mak: Hey bro! Good to hear from ya! My split has been pretty inconsistent, but Line likes doing a modified push/pull so you'll be seeing that from now on.

Lionheart: The hex bar is this:

Hoke: Lol, yeah, they are definitely NOT in kilos.

Arcane: Thanks man. Running does affect my lifting, but it varies from day to day. Also, it depends on the frequency and intensity of my running. Right now it's not doing too much unless I run right before I lift.

Rocky: Thanks as always, mate. Chest is one of my few strong points (well, at least compared to the rest of me).

Line and I hit the gym on our first day back at school. Went a little something like this:

14 January 2008

Flat BB Press
135 lbs x 12
185 lbs x 8
225 lbs x 8
245 lbs x 4
245 lbs x 2

Military Press
135 lbs x 10
165 lbs x 6...
165 lbs x 6

DB Shrugs
90 lbs x 10
110 lbs x 10

Dip Machine
180 lbs x 10
270 lbs x 10
270 lbs x 10

Aftermath:
I'm stronger than Line right now It won't last He'll be beating me in about three weeks or so, as per usual. Felt good to do bench press with a spotter. No cardio, my stomach has been feeling a little weird.

 

[miamiracing]

nice workout, gettin stronger every time.. military's lookin strong too.. also like your freakin dips bro

 

[Line]

:angrydude:

 

[MaKaVeLi]

I don't blame ya for feeling a little weaker doing military press - I'd have expected your anteriors to be pretty wasted after exposing it to 245lbs for 2 sets on bench. But to still be able to put up that kind of weight is impressive - do you bring the bar below the level of your earlobe or do you tend to press the bar a little higher?

 

[Rageking]

nice work glex, bench is always looking good. gonna take a lot for me to catch you still

good work beating line

 

[Rocky]

I always prefer benching with a spotter just for the safety comfort factor of being able to hit it harder.

Good session as has been said the drop in weight on military was understandable given the benching before hand.

 

[Glex]

Miami: Danke, mein freund

Line:

Mak: I tilt my head back and bring the bar down to my chin, so it's right around level with my ears. Why do you ask?

Rage: Yes...now if only everything else would catch up with my chest strength

Rocky: I guess so. It was just a shitter because 135 was butter and 30 more pounds was heavy

17 January 08
Line went to workout after his morning class, so I was flying solo.

Pullups
BW x 8
BW + 25 lbs x 6
BW x 8
BW + 25 lbs x 4
BW x 6

Close Grip Cable Rows
150 lbs x 10
150 lbs x 10
150 lbs x 10
150 lbs x 10

DB V-Raises
20 lbs x 10
20 lbs x 10
20 lbs x 10
20 lbs x 10

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

Preacher Curls
75 lbs x 10
65 lbs x 8
65 lbs x 8

Running:
I did this on an indoor track, so unfortunately the GPS graphs don't represent anything like reality
5 minute warmup
Rest
1.5 mile run: 10:11
Rest
10 minute run

Abs

Aftermath:
Running on a track makes a difference. Still not fantastic but it's getting there...it was like a 6:45 min/mi pace for the 1.5 mile run. I'd like to be back at 6:15 min/mi or so.

 

[Daniel Andersson]

 

[MaKaVeLi]

just wondering because after working your anteriors so hard I would've thought it would be difficult to bring the bar so far down but you're still able to do it so big props to ya. Anyway that was a nice sesh you had there and the pullups are looking good

 

[PrinceVegeta]

Nice session there mate!

 

[Lionheart]

Strong sessions bro.Pullups are great..