Glex: I've Got Runners Trot

[Rocky]

Nice work Glexington.

Pullups were good - 1/2 reps count!!!

DB rows and close grip were sweet too.

 

[Glex]

Thanks Rocko. The half rep was probably more like three fifths, but I figured half was a good enough description

Did this really quick this morning after PT:

21 February 2008

Incline DB Press
70 lbs x 10
90 lbs x 8
100 lbs x 4
85 lbs x 4...drop 70 lbs x 4

Hammer Strength Wide Chest Press
180 lbs x 10
230 lbs x 10

Reclining Alternating DB Curls
35 lbs x 10
35 lbs x 10
35 lbs x 8
35 lbs x 8

Standing EZ Bar Curls
95 lbs x 6
75 lbs x 10

Aftermath:
The inclines are holding steady at 100 x 4, but I'm not too worried about that. I'm running on two hours sleep, I'd just done a workout, and my stupid Air Force workout clothes are some kind of nylon so I was slipping downwards the whole time I was doing presses. If they don't go up next time, then I'll worry.

 

[Rocky]

100lbs is good regardless let alone with that little sleep.

My DB incline suck too.

 

[miamiracing]

nice weights glexy

hope you enjoyed the session

 

[Glex]

Rocky: I must've been friggin tired. I went to bed last night before 10 and didn't wake up until 11:37 this morning.

Miami: I did enjoy it. Short and sweet.

Went to Sara's work's gym today.

22 February 2008

Cardio: 25 minutes
On an elliptical next to Sara's

DB Shoulder Press
50 lbs x 10
75 lbs x 8
85 lbs x 4
84 lbs x 3
70 lbs x 8

Pullups
BW x 8
BW x 8
BW x 8
BW x 6

DB Side Laterals
30 lbs x 10
30 lbs x 10
30 lbs x 10
30 lbs x 10

BB Rows
Had to use a benchpress for this
135 lbs x 10
185 lbs x 10
185 lbs x 10
185 lbs x 10

Cable High Rows
Unsure of the weight. Four sets, though.

DB Shrugs
100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10

Two Arm Overhead DB Extensions
Went lighter and kept my elbows closer for a changeup.
50 lbs x 12
75 lbs x 10
75 lbs x 10
75 lbs x 10

Machine Tricep Dips
Sitting on the assisted dip/pullup machine's step facing away from the machine, using the assisting bar behind my back for the dips.
Again unsure of the weights. I did five or six sets of twenty.

Abs

Aftermath:
I'm not sure why the BB rows gave me so much trouble today. I'm sure doing them over the bench of the benchpress didn't help, but they were pretty bad. Oh well.

 

[Line]

I'm going to have abs before you.

 

[Hypocrisy86]

Awesome effort Glex, lol Line
abs are surely hard to get

DB shrugs are common on here alot
thats goood
100lbs for those sets, just pure pwnge!

 

[Glex]

Line: Yeah, probably. So?

Hypo:

I did 25 minutes on a treadmill today and a workout in Sara's crappy apartment gym.

 

[philosopher]

Still doing a big amount of cardio I see. Keep up the good work

 

[Rocky]

Great session Glex - those DB presses are mighty impressive indeed. Strength is returning in full force I see.

 

[Rageking]

good sessions man, keep at it

 

[Glex]

Philo: Not as much as I will be doing once the weather breaks

Rocky: Yeah, I'm pretty happy with the shoulder presses. Hopefully they continue going up since I've taken shoulders off of chest day.

Ragekage: Thanks brother

25 February 2008

Squats
135 lbs x 10
185 lbs x 10
225 lbs x 4
275 lbs x 4
285 lbs x 2
185 lbs x 15

Close Grip Bench Press
135 lbs x 12
185 lbs x 10
205 lbs x 4
205 lbs x 4 + 1

Seated Leg Curls
120 lbs x 12
120 lbs x 12
120 lbs x 12
Went light because I'm probably doing deads tomorrow.

Cable Rope Pushdowns
100 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 10

Calf Raises
315 lbs x 10
395 lbs (stack ) x 8
395 lbs x 8...drop 295 lbs x 6...drop 195 lbs x 6...drop 95 lbs x 6

Abs
Four sets of 20 diamond pushups

Aftermath:
Squats went up from the last few sessions so that's good. I think I could've gone a tad deeper on the 285 double, but the 275 before it felt really good. Hopefully it's back and shoulders tomorrow but I also have a test I might want to study for

 

[Hypocrisy86]

awsome as usuall glex, good going taking it light prepping for deads, can never be sure what to expect , congrats on the squat increasement too man!

 

[PrinceVegeta]

Good session man! nice weights on the cg bp!

 

[Lionheart]

Great sessions lately.Strong squats and CG presses

 

[miamiracing]

nice squats and close g. benching mate that looks really good

 

[Glex]

Hypo: Thanks, I think it was a good choice.

Vegeta: Thanks...I'd like to increase them by a lot, though.

Lionheart: Thank ya sir

Miami: Danke

26 February 2008

Deadlifts
135 lbs x 10
225 lbs x 6
275 lbs x 4
315 lbs x 2
365 lbs x 1
405 lbs x 1
425 lbs x 0...shouldn't have tried this. It would've been a PB. The 405 went up fairly well but it was still heavy. I got about four inches off the ground and decided it wasn't happening

Pullups
BW x 10
BW + 25 lbs x 6
BW + 45 lbs x 3
BW x 8
BW x 6

Miliatry Press
135 lbs x 10
185 lbs x 4...
155 lbs x 8
155 lbs x 6
There's no point in me trying to go heavy on these without a spotter to get the bar up past my chin on the first rep. That 185 set would've been much better if I didn't waist so much energy raising the bar from the rack up to the starting position.

Hammer Strength Low Row
180 lbs x 10
230 lbs x 8
200 lbs x 10
200 lbs x 10

Lateral Raise Machine
110 lbs x 10
130 lbs x 8
110 lbs x 10
150 lbs x 3...drop 90 lbs x 8...drop 50 lbs x 8

BB Shrugs
275 lbs x 10
365 lbs x 10
405 lbs x 8
365 lbs x 10
315 lbs x 10...squeezie squeezie

Aftermath:
I guess my back's doing ok if I can deadlift 405. It seems like I should be able to do more on squats and deadlifts, though. I don't think I did too much of either exercise before I got injured, and then of course the aggrivation I had last September really screwed things up for a while, but I wonder how much more I'd be doing with a healthy back?

 

[ironheart]

solid session there mate. deads are looking good, you'll have 425 up in no time, perhaps you would have made it if you had jumped straight from 365 to 425? pullups and shrugs are strong also. good job bro

 

[Rocky]

Damn man - things are moving up really well. Some seriously good weights in there and credit for trying the 425 on deads. Back with a vengeance my man!

 

[knight_rider]

loving the deadlifts, good stuff