Glex: I've Got Runners Trot

[miamiracing]

klasse workout, super cardio und starke Cable Rows

 

[Glex]

Dan:

Mak: Thanks, I think my pullups have come a long way since you left and came back.

Vegeta: Thanks

Lionheart: Thanks, still workin' on the pullups though.

Miami: Thanks brother

18 January 2008
I felt a little sick but went in for a session anyway.

Smith Squats
Kept them very light
135 lbs x 12
185 lbs x 10
185 lbs x 10

One-Legged Leg Press
250 lbs x 10
250 lbs x 10
250 lbs x 10
Wasn't feeling it.

Prone Leg Curls
90 lbs x 10
90 lbs x 10
90 lbs x 10

DB Shoulder Press
60 lbs x 10
60 lbs x 10
60 lbs x 10
60 lbs x 8

Bent Over DB Laterals
30 lbs x 10
30 lbs x 10
30 lbs x 10
30 lbs x 10

Hammer Strength Shrug Machine
270 lbs x 10
360 lbs x 10
450 lbs x 10
450 lbs x 10...drop 360 lbs x 10...drop 270 lbs x 10...drop 180 lbs x 10

Abs

Aftermath:
I felt really drained, I think because of the mild sickness (see leg press). I was going to do some cardio but I was bored the second I hoped on the stationary bike, the treadmills here (Monroeville gym) suck, and I didn't want to make my sickness worse by running out in the cold, especially since I don't have any warm workout clothes. I had some turkey broth when I came home, and that made me feel a little better

 

[Rocky]

Nice work in both sessions - especially that last one with feeling under the weather!

Hope your turkeys balls broth did the trick.

 

[Glex]

Thanks Rocko...seemed to help At least I got back to the gym today.

22 January 2008

Pullups
BW x 10
BW x 8
BW x 6
BW x 6
Then sets every 30 seconds to get a total of 50 (20 more).

One-arm DB Rows
100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10

Deadlifts
Just wanted to try 'em out. Took it easy.
135 lbs x 12
185 lbs x 10
225 lbs x 8

Cable Rope High Row
90 lbs x 10
90 lbs x 10
90 lbs x 10
90 lbs x 10

Alternating DB Curls
30 lbs x 10
40 lbs x 10
40 lbs x 8
40 lbs x 6...drop 30 lbs x 6...drop 25 lbs x 6

Running: 30 minutes total
3 minute warmup
Rest
10 minute run, just under 8 min/mi pace
Rest
12 minutes of interval running...1 minute hard followed by 1 minute recovery pace (slow jog)
Rest
5 minute cool down

Aftermath:
We'll find out tomorrow if the deads were a mistake or not. Feels fine right now, though

 

[Glex]

23 January 2008

Incline DB Press
60 lbs x 10
75 lbs x 10
90 lbs x 8
90 lbs x 4

Hammer Strength Iso-Bench Press
180 lbs x 6
160 lbs x 10
160 lbs x 8

Dips
BW x 15
BW + 45 lbs x 10
BW + 45 lbs x 10
BW + 45 lbs x 9

Cambered Bar Cable Pushdowns (2 Pulleys)
140 lbs x 10
140 lbs x 10
140 lbs x 10
140 lbs x 10

Aftermath:
Pretty good workout. I'm just concerned that I have PT tomorrow, where the only exercise they know how to make us do is the pushup

 

[Braaq]

Good weight on the presses and dips bro Keep up the hard work.

 

[Glex]

Braaq: Thank ya. Felt a little weak on the presses, especially the hammer strength machine, but I did alternating presses on the machine so maybe that contributed to the feeling.

PT was workout-worthy this morning:

Running: 32 minutes
Indian run the whole time at a decent pace.

 

[Rocky]

Nice job buddy. Pressing was sweet. I guess the dealifts worked out ok then?

 

[high_five]

impressisve dips Glex. Keep it up.

 

[miamiracing]

inc. db bench gets stronger every time, dips are really outstanding and the iso bench is looking sweet, too

 

[Glex]

Rocky: Yeah...seems to be holding up I did squats today too, and it didn't feel too bad at all.

High_five: Thanks...at the risk of telling you a joke you've heard a thousand times:

Miami: Yeah, I'm working my way back up to where my chest strength should be. Not too far off now, thanks for noticing

25 January 2008

Squats
135 lbs x 10
225 lbs x 8
225 lbs x 8

Pullups
BW x 8
BW x 8

DB Rows
100 lbs x 10
100 lbs x 10

Seated Hamstring Curls (16 settings)
6 x 10
8 x 10

Calf Raises
355 lbs x 8
355 lbs x 8
Felt heavy today

Alternating DB Curls
40 lbs x 10
45 lbs x 8

Hammer Curls
40 lbs x 8

Cardio:
10 minutes on a treadmill
20 minutes on a stationary bike

Abs

Aftermath:
Went a little easier on myself today; my last back day was pretty taxing so I didn't mind the lower volume.

 

[Hypocrisy86]

awesome workout GLEX
arms and back strength are astonishingly increasing
those 40-45lb db alt curls soon 50-55 with reps galore
awesome DB rows too man, seems like we got another monster on our hands here!
keep killing the weights bro!

 

[MaKaVeLi]

it seems I've missed some of your sessions. It's never fun training while you're sick ay, but props to ya for going but knowing your limits. Good sessions all round

 

[PrinceVegeta]

Nice session man! keep it up!

 

[Lionheart]

Couple of good sessions Glex.Dips are great.Keep up the good work

 

[Glex]

Hypo: Thanks...my curls seem to have come a long way

Mak: It's ok baby, I missed some of yours, too

Vegeta:

Lionheart: Thanks, although I was a little angry I didn't get that tenth rep on the last set

The Noob of the Day: Glex

So, I learned how to snowboard yesterday. The only instruction I got was:

Glex- How do you do that forward leaning thing?
Friend- You just gotta be up on your toes instead of your heels.



I was fine slowing down by backing up onto my heels, but getting up on my toes was odd, so I was trying to practice it. I was just coming off a steep part and getting ready to slow down before I hit the lift area, so I decided to see if I could do it at that speed. Turns out, I couldn't.

I got up on my toes and was slowing down a little, but I knew I'd have to switch in order to stop. So I started bringing my front foot around again, when I accidently went back up onto my heels with the back of the board still facing down the slope. Oops.

The next .18 seconds consisted of most of my momentum being transferred into my tailbone as it slammed into the packed snow. The remaining momentum took the back of my head and slammed it into the snow.

So now I think I have a very, very mild concussion (I've had a headache since then, but it's going away). Thankfully I've got a thick Polish skull so I'll be alright. I definitely gave myself whiplash, though. When I was lying down to sleep this morning after PT, any time I wanted to adjust myself I had to grab the back of my head to assist with lifting it up so it wouldn't hurt! My knees and ass are sore, too.

This should make my shoulders session a treat today. Not looking forward to shrugs at all

Oh, and I ran for 35:30 today at PT. The first 15 minutes was a tough Indian run.

 

[PrinceVegeta]

damn boy.....we all know polish people cant snowboard get checked out if the pain continues

 

[Glex]

The Polish can do anything

Except learn

I did a session with Line tonight. It seems to have helped loosen up my neck, but it may come back to haunt me tomorrow morning.

28 January 2008

Incline DB Press
50 lbs x 12
80 lbs x 8
100 lbs x 6
90 lbs x I forget. It was six or more.

Military Press
135 lbs x 10
155 lbs x 8
155 lbs x 8

DB Shrugs
90 lbs x 10
120 lbs x 8

Straight Bar Cable Push Downs
Just warmups for machine dips.

Machine Dips
270 lbs x Line's reps + 2
270 lbs x 13

Aftermath:
Yeah...we'll see. I may take a muscle relaxer tonight to help ease my whiplash

 

[Line]

Machine Dips
270 lbs x Line's reps + 2

Bastard.

 

[Rageking]

Bastard.

good work, now for the pain