Glex: I've Got Runners Trot

[Basebodyfitnesspaul]

Some crazy volume in your last session man, don't worry about the militaries, the giant set would've definately smashed your shoulders.

Base

 

[Bulkboy]

damn thats one voluminous session right there glex the shrugs are awesome and that giant set is fucking brutal, military is pretty damn good too, thats a hard movement...

 

[Glex]

Base: Thanks, but I still want to improve teh military press.

Bulkboy: I know, but my PB is 185 x 6 on military press! I want to get it back up there.

Alright, I left my log at home which was OK because the gym was closing and I just had to put in a quick workout. I did back and biceps, then came home and ran for 52 minutes. This will actually be a good transition into my new split; I'll do legs tomorrow, rest, then start into this:

Day 1: Chest and biceps
Day 2: Legs and forearms
Day 3: Rest
Day 4: Shoulders
Day 5: Back and triceps
Day 6: Rest

Or somethin' like that. I know a lot of you are going to be like, "A split??? :angrydude: Robble robble robble robble robble! :angrydude:," but I think it's going to help having chest and shoulders not on the same day. That, and I'll be doing more running now that I'm done with work so I won't have to worry about lifting legs every three days and then not having much recovery time for them. I actually should've done this sooner; I like doing higher volume and doing three muscle groups per session can take too long. This is pretty much the same split Line and I used to do.

Any suggestions?

 

[Turkish1530]

DB's looking strong brother, no shame on that workout!!!

 

[Glex]

Thank you, Turkish one

I ran a hard 25 minutes yesterday, then went and worked my last night at Denny's

 

[Rageking]

yey for last night on job
you picking up new job? or becoming a free man?

 

[Turkish1530]

where u gonna be working at now brother??????? i haven't been out to Monroeville in a while becuz of that dam construction on 376 but i'd liek to come out b4 i head back to school next week and smash teh weights w/ u

 

[Rocky]

Great last session you posted. Those DB presses are heavy bastards! And all the rest of the pushing work on top! Phew - true grit!

 

[Glex]

Ragekage: Nah, just taking a break before I head back up to school.

Turkish: Not working anywhere, but I'll still be lifting up at the Paramount Atheltic Club for the next week and a half.

Rocky: Thanks, it's all coming back...except for the militaries, obviously

We lost power a few days ago in a pretty big thunderstom. We had most of it back, but were missing a phase which meant no air conditioning, no refrigeration, and no full power on the stove. We finally got air conditioning back at 6:30 this morning and it's GLORIOUS. But if I haven't been on much in the last couple of days it's because I've just been trying to avoid the apartment

 

[Glex]

Alright, just got back from my run. It was hot but I didn't run it too hard.

Running: 35 minutes
However easy it may have been, I did get a push around 29 minutes into it, which brings me to:

The n00b of the Run
For those of you that run around people, you'll know that you get a, "Run, Forest, Run!" about every other time. If you're like me and sometimes shout back to and/or flip off said 'run forest runners', you'll find that about another 50% of those will chase after you for some time.

Today's 'run forest runners' were a group of about 6 kid: three taller girls who actually did the yelling, and a couple of shorter kids, all in the ages of 13-15 I'd say. After quoting Forest Gump to me, I shouted back, "Please be original!" at which point I sped up, anticipating a chase. After about a hundred yards I came to a left turn I needed to make, at which point I also took the opportunity to look and see if I was being chased. Indeed I was, by a shorter black kid, probably 13 or 14 years old. This left turn gave him the advantage of cutting the corner, which put him to within about 20 yards of me. He said something like "Hey, I can see you!" at this point, whereafter I turned around and taunted, "You can see me, but you can't catch me!" He started sprinting, so I simply turned it up another notch and cruised another 50 yards, then turned around to see that he was stopped sitting on the curb, only about 150 yards into the chase.

So remember kids, I may look big and slow, but if you're gonna chase me, you're gonna have to put a few laps in yourself beforehand.

 

[Rageking]

you should let em catch you just to see what a 13yr old would try and do

 

[Glex]

^^ You never know...I don't wanna get capped

I forgot my log today, but it was the start of my new split (the one that will probably last about 2 weeks until I get up to school ). The only notables were:

Flat BB Press
225 lbs x 7 + 1 forced
245 lbs x 2 + 1 forced

My chest is coming back in size, shape, and strength

I did some chinups today, too; I think I'll do them on my chest and bis day as a lead-in to biceps and as a way to get in more lat work. My lats have responded well to high frequency, so I'll do chins with chest and bis and pullups on back day.

 

[Rageking]

good work on that bench, coming along nicely
and i doubt they would chase you just to cap you, i mean they would just shoot
thats why you always gotta stay strapped

 

[Rocky]

Like the "Run Forrest run" story. That's the way sir.

Nice work on the bench damn right the strength is coming back!!

 

[Bulkboy]

great bb flat press glex coming along smoothly for sure, sounds like a good idea to do chins with chest and bi, awesome movement for sure...

 

[Glex]

Rage: I dunno, maybe he's a really bad shot and wanted to catch up to me first

Rocky: Let's hope it continues

Bulkboy: Yeah, I got away from it for a long time but I think I'll bring it back.

Alright, I forgot my log again, but I remember everything I did for legs methinks:

8-14-07

Squats
135 lbs x 12
185 lbs x 12
225 lbs x 8
275 lbs x 3
275 lbs x 3

Leg Press
250 lbs x 20
340 lbs x 20
340 lbs x 20
Went as deep as possible

Fascia stretching for quads

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

Fascia stretching for hamstrings

Standing Calf Raise Machine
405 lbs x 15...drop BW x 15
495 lbs (whole stack) x 15...drop BW x 15
505 lbs x 15...drop BW x 15
505 lbs x 15...drop BW x 15

Fascia stretching for calves

Abs

Forearm/grip work

Running: 35 minutes
Easy pace. Did six striders afterwards.

Aftermath:
I haven't done legs for a while, I have a feeling I'll be sore tomorrow. I think I'm going to take the day off running and skip ahead to my shoulders day; I've got a weird weekend coming up where I don't think I'll be able to lift

 

[Rageking]

good session, squats good and nice job going deep on leg press
calf raise is awesome
whats going on with the weekend? im having sam problem, moving into school friday so ill probably be out after thursday until monday at earliest :crymeariver:

 

[Chesticles]

Nice squats Glexxy poo, and LMAO at that story, I'm suprised he didn't catch you, I guess it was lucky you weren't carrying water melon

 

[Rocky]

Good deep pressing and those are heavy calf raises there. Always a solid session from you Glexington Steele.

 

[Glex]

Ragekage: Thanks man. I'm roadtripping to Washington this weekend, so that's why I won't get to train. I'll probably eat too much, too I'm going to try my best to avoid that fate, though. Btw, do you know why I call you Ragekage?

Chesty: Yeah, I figured he had the advantage, me being white and all...but I pulled it out

Rocky: That calf raise machine is for pussies Usually it's harder for me to max them out so don't be too impressed by it, but thanks

8-15-07

Standing Military Press
135 lbs x 8
135 lbs x 5
Good lord those are difficult!

Seated DB Shoulder Press (very slight angle)
60 lbs x 10
70 lbs x 6
60 lbs x 8

DB Side Laterals
30 lbs x 8
35 lbs x 8
35 lbs x 8
30 lbs x 10

DB Rear Laterals
35 lbs x 10
40 lbs x 10
45 lbs x 10
45 lbs x 10

Calf Raise Machine Shoulder Shrugs
360 lbs x 12
435 lbs x 10
435 lbs x 10
435 lbs x 12

DB Shrugs, 8 to the rear, 8 to the side, 8 to the front
I think Melvin Anthony does them 7/7/7?
80 lbs x 8/8/8
80 lbs x 8/8/8

Abs

Aftermath:
Much thanks to everyone I stole from on this workout Standing militaries, calf machine shrugs, Melvin Anthony shrugs, were all things I saw in other peoples' logs and decided to check out. My shoulders are feeling pretty toasty right now

I'm debating whether or not to go back to the gym tonight; I won't be able to lift until probably Monday, so I want to put in my back and triceps session tonight or tomorrow morning. Since I'm not going for a run I could probably stand another workout tonight.