Glex: I've Got Runners Trot

[Project Evo]

Quality session Glex, massive congrats on that P.B buddy, lets see some more!

LOL @ Candy Mountain!!!

 

[Natureboypkr]

great session bro, i like the deads

 

[BigBen]

I loved that session man it was hardcore all the way through bro! AWESOME!!!

Godbless
Beno

 

[Glex]

Evo: Aw, they took me friggin' kidney!

Natureboy: Thanks, they were pretty rough.

Beno: I was pretty happy too

3-25-07

Running: 36 minutes, with some faehrtlik for the last few minutes

Flat BB Bench
135 lbs x 12
225 lbs x 4
275 lbs x 1
300 lbs x 0...almost got it. Lesson learned; no more trying to max after running unless I'm really feeling it
275 lbs x 1 + 1 forced
255 lbs x 3

Incline DB Press
90 lbs x 8
90 lbs x 7 + 1 forced

DB Shoulder Press
75 lbs x 6
70 lbs x 8
70 lbs x 8
Went with a higher incline than we usually do, hence the slight drop. Felt great, though.

Superset
DB Side Laterals................DB Rear Raises
30 lbs x 12..........................30 lbs x 12
30 lbs x 12..........................30 lbs x 12

BB Shrugs
315 lbs x 10
315 lbs x 10
365 lbs x 8

Cable Rope Pushdowns (Two Pulleys)
120 lbs x 12
120 lbs x 12

Hammer Strength Seated Dip Machine
360 lbs x 8
360 lbs x 8
360 lbs x 8

Abs

Aftermath:
I'll be feeling this tomorrow I probably shouldn't have gone for that 1RM on bench, but the 275 went up pretty easy. The running directly before-hand probably didn't help, and also this is only our third day back on chest. I was very close, so I'll give 'er another go in a week or two. Hopefully I'll put it up next time

 

[Chesticles]

That'd be a massive accomplishment to bench 300 mayne, Get a vid of that or something

I wish we had a dip machine

 

[FOOTBALL FAN]

youll get that 300lbs soon no sweat, maybe you should of ran afterwards, good weight and reps on the raises as well

 

[Glex]

Chesti: I'll try, I'll see if Line wants to plan out when we'll do another heavy day and ask him if he'll bring his camera. Dip machine is good when Line pussies out of doing actual dips It's different, too.

FF: I used to run after lifting which definitely helped me lose weight but I lost a lot of muscle, too. I wanted to try running before lifting for a month or two and see how my body responds to that. I'll just run after or not at all on a day I plan to max on a given exercise. Thanks for the comment on the raises, Line says my form is getting better on them
I got to run for a better part of PT this morning, so it's actually worth noting:

Running: 28 minutes on the track, medium-light pace...good enough to count for my run for the day

I'll start varying the pace more once my endurance comes back. It'll probably be another week and a half before I make any drastic changes. Until then just gotta rack up some miles

 

[Glex]

Some more cardio today:

Running: 25 minutes, medium pace

I was a little hurried to get up to the ROTC building because I thought I had to do a presentation, but they cancelled it without informing me or my presentation partner So, I may have run a bit longer had I known, but it was still pretty good nonetheless.

Also, I ran in the rain. It was clear when I left, ten minutes in it started pouring, and then it stopped raining with 5 minutes to go, and as I got to my door the sun was shining I don't mind running in the rain from time to time, it was just funny.

 

[Paulie]

^ Good cardio. Are you training tonight?

 

[Glex]

^^ Yeah, in about 40 minutes.

 

[Glex]

And we're back. Here's the skinny:

3-27-06

Abs Forgot to mention it before, but I did these after running

Front Squats
Daaaaaamn you Tim!
135 lbs x 3
185 lbs x 3
225 lbs x 1...nearly lost the bar. Made sure to concentrate on holding it and I finished out ok.
225 lbs x 3 x 7

Seated Hamstring Curls (16 settings)
8 x 15
8 x 20
8 x 15
8 x 15

Pullups
BW x 10
BW x 8
BW x 8

Underhand BB Row (Yates Row)
225 lbs x 8
225 lbs x 8
225 lbs x 8

Alternating DB Curls
40 lbs x 12
50 lbs x 8
40 lbs x 12

Aftermath:
It was really hot in our gym today, so the 10 sets of front squat were killer. Felt pretty good once I got the grip down a little better, though. I managed all the pullups without straps, though it was on a thinner bar. The BB rows actually felt better with each set, so that was good. I don't think I'll be running tomorrow; legs need to recover and I've got a shitload of work to do over the next two days for school. Thursday I'll see what kind of run I can get in at PT, and if it sucks I'll try to run later in the day. At the very least I'll get chest, tris, and shoulders in with Line. Until then, peace everyone

 

[Paulie]

happy birthday emerson

 

[Chesticles]

Nice workout, eerily similiar to Line's though. You to must know each other or something

 

[Project Evo]

Great work Glex. You and Line are really ripping your guts out every time you step inside the boiler room.

I can't run for shit Glex, so props for all that running you seem to like doing. A better man than me in that dept for sure.

Nice work mate.

 

[TrueOutlaw]

good work Glex
those front squats ain't no joke bro. how do you hold the bar like Tim did in his vid or do you do them across the shoulders w/ ur arms across it. i don't have the range of motion in my shouders and arms to do it like Tim did it but the other way kills my shoulders if i use any amount of weight unless i do it w/ the smith machine b/c you don't have to worry about the bar rolling. but i hate using the smith and infact refuse to use it for anything other than calf rasies. but anyway good session man those yates rows look good keep it up bro.

 

[Glex]

Paulie: Thanks

Chesti:

Evo: Thanks man. As for the running, I ran CC in highschool so I'm just kind of used to it. I do enjoy the actual act of running most of the time, but mostly I love how in shape you feel after a month or two of running.

TO: I tried doing it like Tim does, but when I got to 225 the weight came off my chest so I racked it. It also seemed like my wrists were supporting too much of the weight. Either I haven't figured out the logistics of that lift yet or I'm not built for it, like you. It does hurt putting it across the shoulders. Had a nice line where the bar was after we were done.

 

[Basebodyfitnesspaul]

Great workout Glex, also, Happy birthday!

 

[tim290280]

Front Squats
Daaaaaamn you Tim! LOL Next I'll have to post me doing weighted pullups!!
135 lbs x 3
185 lbs x 3
225 lbs x 1...nearly lost the bar. Made sure to concentrate on holding it and I finished out ok.
225 lbs x 3 x 7

Nice work!!

Like I said to Line: Now lets see that for 10 sets!

 

[onebigeric]

Excellent training as usual, Glex; your rows were a definite standout Where do you and Line kill the iron? I wish there was a gym around here that was more than a climate controlled 'fitness club'.

 

[Chesticles]

Excellent training as usual, Glex; your rows were a definite standout Where do you and Line kill the iron? I wish there was a gym around here that was more than a climate controlled 'fitness club'.

Here here Eric