Glex: I've Got Runners Trot

[fallen]

Front squats take a little bit to get used to but looks like you got them down good rows also

 

[Natureboypkr]

be careful on those fronts, keep up the good work

 

[Glex]

BBFPaul: Thanks a lot

Tim: Yeah, I guess we shouldn't have included a warmup, huh? I didn't ask questions; Line was in charge of those damn things. Weighted pullups, eh? Alright, I'll go for Glexian record...BW + 25 x 5...oh yeah

Eric: Oh man did we wish it were climate controlled last workout! The AC was out so it was a bitch. We usually go to the gym on campus between where we live, so it's a little less like a dungeon than I'd like but it's got a lot of good equipment. If you click on the picture on this link you'll get a pretty good idea of what it's like; hammer strength and other machiens are up top: http://www.psu.edu/dept/psustrength/facilities/white_index.html

Chesti: You and the problems with your gym Try not to get in trouble.

Fallen: Thanks man. I don't know that I ever even got used to front squats whenver we used to do them more often. Although, I would have to say they're easier now than they used to be, so that says good things about my training (thanks Line ).

Natureboy: Will do

Cardio
This was from PT this morning. Got a 21-minute medium-light paced run in, followed by sprints and various other plyometrics for the next 15 or so minutes. Worth mentioning, I guess. Stay tuned for a workout with Line later.

EDIT: I lied. Line went to play pong.

 

[BigBen]

CARDIO!






Weights do iit!

 

[Glex]

^^ I'll do weights in a bit big guy

Just got back from a run

Abs

Running: 54 minutes

First long day I've done in a while. I felt pretty terrible for the first ten minutes, but I got into a groove and it wasn't so bad. The problem was really just pain in my lower legs. My shoes look pretty good, but I'm sure they're broken down beyond a tolerable level, so I'm going to grab a new pair and see if that helps with the shins/calves/feet.

I'm gonna go take a break and then head to the gym to lift solo (Line's gone home for the weekend). That means dips and DB shrugs tonight

 

[FOOTBALL FAN]

throwing alot of cardio in recently Glex what you trying to cut to mate? good session by the way

 

[Glex]

^^ Well, I want to have abs this summer, so whatever that takes

Storytime! Gather 'round children!

I got to experience a n00b with a girlfriend today. First off, he's fat and wearing a tight white shirt, and everyone knows that doesn't mix. So this kid goes over to the rack with big bumper plates and loads up 345 pounds. I'm surprised that he doesn't use all rubberized plates to try and impress his girlfriend, and I'm aslo thinking this had better be something that needs the bumpers. Well, this kid takes the bar off the rack, does three shrugs, and puts it back on the rack. And he also does them wrong, rolling his shoulders back as he does each rep. I felt bad for his poor girlfriend; he was teaching her how to do them, so consequently, she learned incorrectly Anyway, he continues to do about 2 more sets of 3 reps at 315 lbs with ample breaks inbetween, during which he would love stroke his girlfriend

3-30-07

DB Flat Press
70 lbs x 10
90 lbs x 8
110 lbs x 5...PB ...+ 1 forced
110 lbs x 3

Incline BB Press
185 lbs x 10...PB
225 lbs x 2 + 1 forced...first time using that much weight on this, I think.

Military Press
165 lbs x 1...this really wasn't going to happen today so I moved on.

BB Front Raises
45 lbs x 15
65 lbs x 10
75 lbs x 10
75 lbs x 8
First time I've done this. I liked them a lot.

Bent-Arm DB Laterals
35 lbs x 12
40 lbs x 8
40 lbs x 8

Reverse Pec-Dec (16 Settings)
10 x 10
10 x 8
10 x 8

DB Shrugs
100 lbs x 15
130 lbs x 10
130 lbs x 10
130 lbs x 12...Drop 80 lbs x 15

Alright, now at this point, a friend of mine there asks me if I want to do abs because he's leaving. I say, sure, thinking it'll take ten minutes and I can move on to the last part of my workout. Then he says, all excited, "Hey, do you want to do the 300 workout?" I say, "Uh...sure..." Whoops. At least I modified what he did so I could work my triceps.

300 Routine
No rest between sets, took me 10:40 to complete
25 pushups
25 situps
25 pushups
25 situps
25 floor wipers (think jacknifes)
10 pullups
15 floor wipers
50 bicycles
25 knee raises
15 close grip bench press (135 lbs)
15 DB extensions (75 lbs, lots of help on last 5 reps)
10 pushups
15 DB kickbacks (30 lbs)
30 bicycles


And then, after I recovered a bit...

Dips
BW x 12
BW x 15

Grip Work
Timed holds and gripper machine

Aftermath:
Well, I certainly didn't plan my day like this, but it was a good workout, that's for damn sure. Sorry for the long-ass post, but there was a lot of stuff. I'm going to eat like a champ tonight

 

[PUMBA]

HOLY SNAPPING DUCK SHIT!!!!! Ya can have that 300 routine, I'm allergic to pain loool.

I notice Lines lazy ass didn't do this crutch tearing session.

Ha I like the story of the tubby guy, what dufus, what did his girl look like?

 

[tim290280]

That 300 routine looks like fun......

I have a policy of getting in noobs' way. Basically if they have all the bumper plates like in your situation I would make a concerted effort to do some deadlifts that day and confisicate the bumpers. If they are using a bench as a foot stool between sets, I make sure to need to use it. My pet hate is group noob arms day. I always try to work in for 2 sets to get them to move on. Actually group noob bench day shits me to tears too.

 

[Glex]

Pumba: Thanks for checking out the log! Line's at home for the weekend, but he wouldn't have done it anyway His girlfriend wasn't all that attractive either, but she could do better

Tim: Haha, I'll have to try and get in their way more often.

Cardio
Two of my friends came over and we went mountain biking for about 2 hours. We took a lot of breaks and stuff, but my legs are really fatigued.

 

[Paulie]

Nice session. That 300 training looks insane, im sure Tweak would love to do that. You do it like once a week and try to improve your time by maybe 5-7 seconds everytime. Should be an excellent challenge.

 

[philosopher]

Damn that 300 routine looks insane. How did you feel after a training like that?

 

[Clint]

Nice session. That 300 training looks insane, im sure Tweak would love to do that. You do it like once a week and try to improve your time by maybe 5-7 seconds everytime. Should be an excellent challenge.

sign up at my gym already Paul, we can try it muahahah

great work Emerson, love all the running and bike riding is also great.

I'd like to do cardio with you sometime

 

[Glex]

Paulie: Yeah, well, I won't be doing it every week

Philosopher: Well, burnt out by the end of the 10 minutes, but even today my abs are still feeling that workout

Tweak: Let's do it

Alright, I've got another n00b story. So this kid is wearing a shirt that says, 'I'm cute your NOT!' I wanted to walk up and say, "What about my not?" but I didn't think he would get it. So instead I ask, "Do you know your shirt is grammatically incorrect?" He says yes, and I say that makes me happy, and I'm about to continue on with my workout when he says to his buddy, "It took me a few months to realize it."

Anyway, here's the workout, sans Line. I didn't do much with the legs because of my biking excursion:

4-1-07

Cardio:
25 minutes on an elliptical, average heart rate around 120 (I'm trying to avoid high-impact cardio until I get my new shoes in the mail).

Abs

DB Lunges
40 lbs x 10 steps each leg
50 lbs x 10
60 lbs x 8
60 lbs x 8

Leg Press Calf Raises
400 lbs x 15
495 lbs x 12...whole stack
495 lbs x 12
495 lbs x 15

DB Rows
My form went to shit on these last time so I backed off a little, felt much better
100 lbs x 10
100 lbs x 10
100 lbs x 10

Pullups
BW x 8
BW x 6
Then I did sets of 3-5 every 20-30 seconds up to 51 pullups total including the first two sets
Trying to work on that grip

Hyper Extensions
BW + 25 lbs x 15
BW + 45 lbs x 10
BW + 45 lbs x 10

BB Curls
75 lbs x 8
75 lbs x 8
65 lbs x 8...Drop 55 lbs x 8...Drop 45 lbs x 8

DB Hammer Curls
35 lbs x 12
35 lbs x 12
35 lbs x 12

Aftermath:
Got done what I set out to do. Hopefully my hands start toughening up

 

[FOOTBALL FAN]

whoa that 300 routine is brutal and those pull ups look hard in the latest session keep at it bud youll see those abs in no time

 

[Project Evo]

Sweet Jeeez Glex. That 300 routine looks absolute torture! How on Earth you've managed to an already awesome Chest and Delts session, the 300 Routine and THEN weighted dips and grip work. Man your stamina must be something else.

Pulverising session to follow as well. Props for dropping on the BB Curls mate, that must have hurt like a bitch. Hypers are impressive to buddy. A great read from top to bottom Glex, stunning work indeed.

 

[Glex]

FF: The pullups were pretty rough on the hands Hopefully if I keep doing stuff like this they'll toughen up.

Evo: Thanks a lot! The dips were just bodyweight My stamina's pretty good; I was a swimmer and a cross country runner in high school so I kind of foced my body to be that way. It's one thing I've got going for me

Cardio:
This was just from PT this morning. Did about 15 minutes of bleacher runs followed by some calisthenics for another 15 or so. I might get in a little cardio before my workout tonight.

 

[Natureboypkr]

good old PT

 

[Glex]

^^ Ugh, yeah

Just did this:

Running: 36:30 total
3 minute warmup, stretching
33:30 running, medium pace
Working on trying to get a consistent stride going

Abs

Aftermath:
The new shoes are glorious! Feels like I'm running on air compared to the old ones. I knew it was a little late for a run and I still have homework, but they were calling my name from the box so you know.

Guess which shoes are the new ones:

 

[Chesticles]

LMAO your shining a torch on the last ones aren't you?

Nice few workouts, I liked those chins on your last one, impressive stuff. Get that drunkass Line back in the gym