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Health & Fitness
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Old 02-20-2014, 11:56 AM   #61
Act of God
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Back and triceps

3x10 strict pull ups
Seated reverse grip pull downs 3 sets
SSeated rows 3 sets
Tbar x3, Superset 21/15/9 dips
V bar pushdowns x3
Overhead rope tri extension x3
Rowing 500 x3 bitch pace
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Old 02-21-2014, 06:59 PM   #62
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Did shoulders today, heavy

Plate load press 1/2/3/4/5 plates each side supersetting plate loaded shrugs (3 plates a side)
Side lateral raises 25/30/35
Upright rows 60/70/80
Mixed in some forearm stuff
Rear delt machine x 3
Finished doing standing presses (only 115) and supersetting wall balls....whiffed on the rebound and took one to the adams apple. Hurts pretty bad.

Did bs cardio walking until my battery ran out, only got a mile.
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Old 02-24-2014, 04:44 PM   #63
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Legs

Got out of court super late, actually ate a sandich in my car 2 seconds before going in to workout...bad idea. all lifts were considerably weaker today, and I didn't drink all weekend!

Front squats x 3
Back squats x 3 superset with explosive calf raises (only use calves, get any amount of air)
Lying hamstring curls x 3 (maxed machine)
Seated leg extensions x 3 superset heavy calf raises
DB lunges x 3 (35/40/45)

Cardio walking
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Old 02-26-2014, 08:04 PM   #64
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Chest day

DB flat 80x10, 110x10, 130x8, 140x6
Superset seated db curls and flat db flys x3 (went up to 70lbs on the flys and 35lbs on the curls)
Preacher curls x 3 (1 plate, 1 plate +25, 2 plates)
Incline machine press x 3 (almost racked it)
Cable decline press superset incline fly x3
Standing BB curl 60/80/70 x 10

2 sets of 500m rows average 2:15
walk 1 mile at 4.0 mph

Kind of getting bored with the strength/bodybuilding stuff, looking forward to march when I mix it back up
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Old 02-27-2014, 07:44 PM   #65
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Back Day (forgot most reps)

10 minute walk and talk to some chick

Strict pullups 16/10/8
T-Bar rows 2, 3, 4 plates
Seated Rows 3 sets super heavy, 1 from racking it
Heavy Pull downs superset reverse grip pulldowns 3 sets heavy
Lower back extensions x 3
High cable double arm things, almost like a reverse fly x 3

4 rounds of 250m rows, most came in around 55 seconds, limited rest between each round. Was brutal.
1 mile walk and talk to some chick
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Last edited by Act of God; 02-27-2014 at 07:44 PM.
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Old 02-27-2014, 10:16 PM   #66
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What do you talk to chicks about? How do you start the conversation? I only talk to myself at the gym.
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Old 02-28-2014, 12:28 AM   #67
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What do you talk to chicks about? How do you start the conversation? I only talk to myself at the gym.
They were both chicks I had already hooked up with. I never talk to strangers, I have no opening game at all.

Talking/walking cardio feels pretty much useless. If I didn't murder myself with the 250's I would be pretty mad.
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Old 02-28-2014, 08:00 AM   #68
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They were both chicks I had already hooked up with. I never talk to strangers, I have no opening game at all.

Talking/walking cardio feels pretty much useless. If I didn't murder myself with the 250's I would be pretty mad.
If real life was tinder I would probably have aids by now. But it's not so I pretend not to care about being single and just play in the gym all day.
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Old 02-28-2014, 11:50 AM   #69
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whatever day

Skull crushers, ez curl bar 25, 35, 45 each side x10 with Superset close grip same weight same reps

Weighted dips, 45x10, 90x10,115x8 Superset with DB side raises light weight rehab stuff

Bb shrugs 135, 225, 275x7, 315x3 grip gave
Light Arnold press x3 and decline crunches

Overhead rope extension x3 with hanging leg raises
Abs
Very light shoulder machine press
Walk it out

Found out kbs tires and ropes are kept in office because they are owned by the personal trainers not the gym. Tossed around 18kg was super light.... But I didn't have the motion down
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Last edited by Act of God; 02-28-2014 at 11:51 AM.
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Old 03-01-2014, 10:34 AM   #70
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wtf my lower back is JACKED up today, I think it was the seated rows
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Old 03-03-2014, 12:03 PM   #71
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Legs

Back squats feet on 2.5 blocks 3x10, 135/165/225
Leg press 3x10 4, 6, 8 plates a side Superset calf raises same weight
Hamstring machine 3x10 heavy, racked it
3x10 weighted toe raises
3x10 thrusters 95lb
Run/walk 1.5 miles max out 10mph
Stretching, back still Jacked up
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Last edited by Act of God; 03-03-2014 at 12:03 PM.
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Old 03-03-2014, 12:08 PM   #72
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Quote:
Originally Posted by Act of God View Post
Legs

Back squats feet on 2.5 blocks 3x10, 135/165/225
Leg press 3x10 4, 6, 8 plates a side Superset calf raises same weight
Hamstring machine 3x10 heavy, racked it
3x10 weighted toe raises
3x10 thrusters 95lb
Run/walk 1.5 miles max out 10mph
Stretching, back still Jacked up
Foam roll your back, I've started doing this and it is amazing, can be painful but that's how you know its working.
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Old 03-03-2014, 01:33 PM   #73
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Foam roll your back, I've started doing this and it is amazing, can be painful but that's how you know its working.
I need to pick up a roller asap then. I'll use a heating pad tonight. Something odd I have noticed, I get MAJOR anxiety when I do back squats now. 225 is usually warm up weight for me and the second I picked it up off the rack all I could think was that I was going to drop it, lose my balance or pass out. Very annoying. I remember when I used to do over 300lbs regularly I would get light headed after a few reps because the bar cuts off my circulation. Sucks.
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Old 03-03-2014, 02:05 PM   #74
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I need to pick up a roller asap then. I'll use a heating pad tonight. Something odd I have noticed, I get MAJOR anxiety when I do back squats now. 225 is usually warm up weight for me and the second I picked it up off the rack all I could think was that I was going to drop it, lose my balance or pass out. Very annoying. I remember when I used to do over 300lbs regularly I would get light headed after a few reps because the bar cuts off my circulation. Sucks.
I always heard heat is bad. It increases inflammation. I get what you're saying about the anxiety. I'm dealing with that on my cleans. I got 205 a few weeks back then I tweaked my wrist last week and Friday I failed at 175 the other 4 times. So annoying. I need to just commit.
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Old 03-03-2014, 02:25 PM   #75
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I get anxiety around my deadlift, especially when going for maxes. Worst feeling in the gym... need to have the little engine that could's attitude
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Old 03-03-2014, 03:43 PM   #76
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I have gotten a little gunshy with my squats as well
Deadlift not so much, although I can't lift as much as I have been

I'm glad we can talk about our feelings
*grouphug*

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Old 03-03-2014, 03:52 PM   #77
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I have gotten a little gunshy with my squats as well
Deadlift not so much, although I can't lift as much as I have been

I'm glad we can talk about our feelings
*grouphug*

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I think it really does hinder progress. I know before I even start if I'm hitting a lift. If I have any doubt I try to tune it out and reset.
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Old 03-03-2014, 03:55 PM   #78
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I'd be a lot more ballsy if I could just dump the weight at my gym, but I gotta worry about re-racking it and stuff. Plus, I don't workout with a partner.
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Old 03-03-2014, 03:58 PM   #79
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I'd be a lot more ballsy if I could just dump the weight at my gym, but I gotta worry about re-racking it and stuff. Plus, I don't workout with a partner.
I am nothing special by any means but I'd be much weaker if I didn't know I can just throw around barbells. It's funny seeing someone do it for the first time. They cringe lol.
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Old 03-03-2014, 04:41 PM   #80
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I am nothing special by any means but I'd be much weaker if I didn't know I can just throw around barbells. It's funny seeing someone do it for the first time. They cringe lol.
There is a geniune sense of fear after you barely get up that last rep of heavy squats and have to walk that bar over to the rack and place it down carefully.

I used to flirt with jump squats with 225 lol, what happened?????
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