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Executive summary: definitely get strong, maybe get less fat Current stats: Sex: M Age: 29 Height: 5'10" Weight: 210-215 I've lost about a hundred pounds and in my last log floundered just short of getting under 200. Now that weight loss toxxes are a thing of the past and also I don't care, this time around it's about getting strong! There is a strongman gym mere miles from my workplace where I will be going and getting swole one to two times a week! There is a regular gym even closer where I will be going when the strongman gym is closed! Also I will go climbing with TFLC superstar success stories Walked and maybe benwards (perhaps even featuring Buzkashi!!!). I will bike when it's not so goddamn cold outside! Current maxes: Deadlift (the best lift): 445! (w/ belt) Overhead press: 130  Squat: 285 (unbelted) Bench press: 185 like a goddamn year ago I never do this anymore Goal 1: I will bring my non-deadlifts up so that I can be in the the 4/3/2/1 plate club! This shouldn't be too hard! (ps gently caress bench press) Goal 2: Deadlift 500 pounds! To join the even more exclusive 5/3/2/1 plate club! Goal 3: Strongman stuff! The guy who runs the strongman gym is real cool and has been doing this for years. I will consult with him to determine better goals/milestones for my strongman training! There is a strongman competition in May! I did one last August and I will do this one as well! In the novice category because I am comically weak! Also I am doing carb backloading! This will make me Dangerously Hardcore™ because I love eating froyo™! Tonight I am going to the strongman gym and at some point I will post pictures of my fat body for comparison purposes later this year when I am swole!
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| # ? Jan 9, 2013 15:32 |
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| # ? May 25, 2013 11:28 |
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Getting in on the ground floor on this thread. 
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| # ? Jan 9, 2013 15:37 |
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Hell yeah. I'm going to be so jealous of your carb backloading since you actually get to slam carbs!
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| # ? Jan 9, 2013 15:46 |
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Vomax posted:There is a strongman competition in May! I did one last August and I will do this one as well! In the novice category because I am comically weak!
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| # ? Jan 9, 2013 15:51 |
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This promises to be a bold and exciting log!
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| # ? Jan 9, 2013 15:51 |
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I refuse to keep with the theme of this thread because gently caress bold tags when phone-posting. Saturday, 10am, Sportrock. Every weekend unless its noted otherwise 
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| # ? Jan 9, 2013 16:00 |
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Walked posted:I refuse to keep with the theme of this thread because gently caress bold tags when phone-posting. Yup yup yup. Be there or be graceless and uninspired.
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| # ? Jan 9, 2013 16:02 |
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This is so cool. Watching this thread. 
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| # ? Jan 9, 2013 16:05 |
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Walked posted:I refuse to keep with the theme of this thread because gently caress bold tags when phone-posting. I'll definitely be there every once in a while.
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| # ? Jan 9, 2013 16:16 |
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All about dat froyo. (and eclair and donut and cupcake)
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| # ? Jan 9, 2013 16:19 |
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Strongman training was fantastic! I did the following: Barbell Squat: - 135 lb x 10 reps - 135 lb x 10 reps - 135 lb x 10 reps Standing One-Arm Dumbbell Push Press: - 70 lb x 10 reps - 70 lb x 9 reps - 70 lb x 10 reps - 70 lb x 9 reps - 70 lb x 12 reps - 70 lb x 2 reps - 70 lb x 3 reps Slosh Pipe Carry: - 20' 0" || 200 lb - 20' 0" || 200 lb - 50' 0" || 200 lb Tire Flip: - 451 lb x 5 reps - 451 lb x 5 reps - 451 lb x 5 reps - 451 lb x 5 reps fito2sa The 'slosh pipe' was actually a 200lb concrete husaffel stone but Fitocracy doesn't have that so whatever. I spoke with the guy who runs the gym and he was just as excited as I was that I planned to start training there seriously. My plan will be higher volume at the normal gym and higher weight at the strongman gym. After my workout I had a crazy shake from the CBL ebook, then I went to Chipotle and then the grocery store... 
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| # ? Jan 10, 2013 03:37 |
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This scares me. Please get big all you want; but dont get fat.
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| # ? Jan 10, 2013 14:15 |
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Yo Happy Birthday Vomax! Get big, get strong, lift some heavy things!
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| # ? Jan 10, 2013 14:15 |
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Walked posted:This scares me. Please get big all you want; but dont get fat. I'm just doing what the book recommends!  benwards posted:Yo Happy Birthday Vomax! Get big, get strong, lift some heavy things! Thanks! Someone got me a hangboard, I just need to find a way to use it in my apartment for ultimate finger strength. 
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| # ? Jan 10, 2013 14:24 |
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Vomax posted:I'm just doing what the book recommends! I am jealous of you. But also be careful. I want to get a pullup bar and/or hangboard for my apartment  or my server room at work...
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| # ? Jan 10, 2013 14:25 |
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Last night no workout because, despite being my birthday, I had a figure drawing class to attend. Renaissance man up in here. Today I am driving to Boone, NC to go snowboarding. The weather forecast is 70 degrees and rainy. 
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| # ? Jan 11, 2013 14:45 |
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Drove to North Carolina on Friday with the intent to do some snowboarding with my sister and her special ladyfriend. Instead my sister came down with the Mayan Death Flu at the hotel and so we hung out all day then spent 3 hours in the hospital in the middle of the night. Driving back yesterday I just couldn't bear to be away from the gym any more so I did this: Deficit Barbell Deadlift: - 135 lb x 8 reps - 225 lb x 5 reps - 275 lb x 5 reps - 275 lb x 5 reps - 275 lb x 5 reps - 275 lb x 5 reps - 275 lb x 5 reps Barbell Incline Bench Press: - 45 lb x 7 reps - 95 lb x 10 reps - 115 lb x 8 reps - 115 lb x 8 reps - 115 lb x 9 reps Seated Cable Row: - 100 lb x 10 reps - 140 lb x 10 reps - 140 lb x 10 reps - 140 lb x 7 reps Machine Triceps Extension: - 60 lb x 8 reps - My wrists don't like this Lying Barbell Triceps Extension ("Skullcrusher"): - 50 lb x 10 reps - 50 lb x 10 reps - Ez-bar; much better Ab Wheel (kneeling): - 6 reps - 3 reps - 10 reps - 10 reps - 10 reps - Done w/ a bosu ball fito2sa After watching a video on ab wheel rollouts I realized I've been doing them wrong and might not be strong enough to do them right just yet. Instead I did a bunch of reverse ones where you put your feet on the ball, support yourself with your arms the roll your legs under you and back out. A reverse rollout? A rollin? I don't know. Tonight is trivia, then tomorrow and Wednesday are lifting days (provided I do not come down with the aforementioned Mayan Death Flu).
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| # ? Jan 14, 2013 15:44 |
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Mayan Death Flu is still unseen. I may have Omega Manned this one. Ate a bowl of meat featuring lettuce at Chipotle for lunch, had a good gym day and am preparing to gorge on chicken breasts, rice and frozen yogurt this evening. And tomorrow is more strongman! Hack Squat: - 135 lb x 8 reps - 185 lb x 5 reps - 225 lb x 5 reps - 225 lb x 5 reps - 225 lb x 5 reps - 225 lb x 5 reps - 225 lb x 6 reps - squat racks were all taken so i improvised Standing Barbell Shoulder Press (OHP): - 45 lb x 8 reps - 105 lb x 5 reps - 105 lb x 5 reps - 105 lb x 5 reps - 105 lb x 4 reps - 105 lb x 3 reps Lat Pulldown: - 120 lb x 2 reps - 160 lb x 6 reps - 160 lb x 6 reps - 160 lb x 6 reps - 160 lb x 4 reps Standing Barbell Calf Raise: - 270 lb x 10 reps - 270 lb x 10 reps - 270 lb x 8 reps Barbell Curl: - 60 lb x 10 reps - 60 lb x 8 reps - 60 lb x 6 reps - weak fito2sa
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| # ? Jan 16, 2013 00:55 |
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You should work that shoulder press until you can press a heavier weight, Vomax. That is not as heavy as I think you should be able to do. Get Stronger.
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| # ? Jan 16, 2013 01:00 |
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benwards posted:You should work that shoulder press until you can press a heavier weight, Vomax. That is not as heavy as I think you should be able to do. Get Stronger. Don't I know it. I cry inside every time I do it. edit: but I'm eating as hard as I can so it's gonna get better!
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| # ? Jan 16, 2013 01:23 |
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My rear end is kicked. Went to the strongman gym after work today, and worked on circus dumbbell, atlas stones, picked up the yoke a few times but didn't walk with it and then finished with some preliminary attempts at the car tire axle. It weighs 165 without any extra plates and sits at just below knee height, so cleaning it is pretty hard the 'proper' way. Apparently the technique is clean it as best you can to get it on your protruding gut (which you have because you are a strongman competitor) then you try to pop it up and get your hands underneath so you can then press it. I can get it on my gut pretty easy but the next part is harder. My chest and stomach are very bruised and my hand hurts from accidentally punching the bar several times.  I was real happy to get 225 a couple times on the stones because that has been problematic before. I realize my problem is just getting a good hold on it; once I do I can get it up into my lap and then the rest is cake. I am seriously considering purchasing these to use instead of stupid, unreliable athletic tape: http://www.spartanstonesleeves.com/ Standing One-Arm Dumbbell Push Press: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 9 reps Atlas Stones: - 100 lb x 1 reps - 120 lb x 1 reps - 180 lb x 3 reps - 150 lb x 1 reps - 216 lb x 1 reps - 216 lb x 2 reps - 225 lb x 1 reps - 225 lb x 1 reps - 150 lb x 2 reps - 150 lb x 2 reps Squat Lockout: - 350 lb x 1 reps - 440 lb x 1 reps - 530 lb x 1 reps - picking up the yoke but not walking with it Hang High Pull: - 165 lb x 6 reps - axle bar with tires, working on the clean before i can even try to press it fito2sa (Fitocracy needs better strongman support)
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| # ? Jan 17, 2013 01:51 |
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Vomax posted:It weighs 165 without any extra plates and sits at just below knee height, so cleaning it is pretty hard the 'proper' way. Apparently the technique is clean it as best you can to get it on your protruding gut (which you have because you are a strongman competitor) then you try to pop it up and get your hands underneath so you can then press it. I can get it on my gut pretty easy but the next part is harder. My chest and stomach are very bruised and my hand hurts from accidentally punching the bar several times. This is called a "continental clean" as far as I can tell
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| # ? Jan 17, 2013 02:07 |
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Vomax posted:
Get some spiked ones at the next Ren Faire!
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| # ? Jan 17, 2013 10:41 |
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Oh god everything hurts  Today and tomorrow are rest days, Saturday morning I will go climbing for the first time in too long, then back to the strongman gym on Sunday.Buzkashi posted:This is called a "continental clean" as far as I can tell YouTube confirms that is what it is! We train in what is otherwise an Olympic lifting gym and some of the dudes there are cleaning the same amount of weight without resorting to such trickery so in my mind we look like fat wimps to them which is funny to me. CherryCola posted:Get some spiked ones at the next Ren Faire! I will injure everyone and also myself!  
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| # ? Jan 17, 2013 15:25 |
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Went climbing yesterday morning and only got 30-45 minutes in before I ripped a dime-sized flap of skin off my finger which kind of killed my desire to keep doing that at the moment. This morning I taped it up and went to strongman. Ran into a dude from my last gym who apparently does Oly lifting at this new facility which was pretty sweet. There was also an ex-army guy there doing some lifting with a prosthetic leg, as well as 4 strongwomen! I worked on my axle clean and press, some farmers walks and tire flippin'. I could clean 165 (after one false start) but couldn't press it out. Just got to keep working on it. Farmer's walks I wasn't sure about given the finger but it wound up being fine. We weren't timing these but I was pretty happy with how fast I was moving. Tire flips just because they're a) fun and b) worth a shitload of points on Fitocracy.  Push Press: - 27 lb x 8 reps - 93 lb x 5 reps - 113 lb x 5 reps - 117 lb x 5 reps - 128 lb x 5 reps - 148 lb x 3 reps - 160 lb x 3 reps Power Clean: - 165 lb x 1 reps - 165 lb x 1 reps - 165 lb x 1 reps - 160 lb x 1 reps Farmer's Walk: - 50' 0" || 185 lb - 50' 0" || 185 lb - 50' 0" || 215 lb - 50' 0" || 215 lb - 50' 0" || 215 lb - 50' 0" || 215 lb - 50' 0" || 215 lb Tire Flip: - 451 lb x 5 reps - 451 lb x 5 reps - 451 lb x 5 reps - 451 lb x 5 reps fito2sa
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| # ? Jan 20, 2013 23:00 |
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Terrible workout; please take my life. All the squat racks were taken so I did some front squats but I realized on the way home I had been wanting to try Jefferson squats so I shoulda just done those. Bench press was about where I thought it'd be (nowhere to go but up  ) and then my shoulders hurt like hell on the eccentric part of the cable rows. I suspect it's some combination of actual muscle soreness from Sunday and bruising from also Sunday and then again the cleans beforehand.edit: also i spent 2 hours beforehand assembling desks for the new office at work so I didn't blast anything pre-workout and then I was in a hurry to just get home Power Clean: - 45 lb x 1 reps - 95 lb x 1 reps - 135 lb x 1 reps - 155 lb x 1 reps - 155 lb x 1 reps - 155 lb x 1 reps Front Barbell Squat: - 45 lb x 5 reps - 95 lb x 5 reps - 135 lb x 5 reps - 155 lb x 5 reps - 155 lb x 5 reps - 155 lb x 5 reps Barbell Bench Press: - 45 lb x 5 reps - 95 lb x 8 reps - 135 lb x 5 reps - 155 lb x 5 reps - 155 lb x 4 reps - 155 lb x 5 reps Seated Cable Row: - 140 lb x 6 reps - 140 lb x 6 reps - 140 lb x 6 reps - 140 lb x 10 reps - shoulders were killing me fito2sa
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| # ? Jan 23, 2013 02:46 |
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Much better workout today! Despite my shoulders hurting I did more circus dumbbell practice. Someone else was working with the 100 so I took a shot (since that's the contest weight). First rep didn't go, second one did. I'm going to start increasing the weight on these. Then I tried to get the continental clean (thanks Buzkashi!) with the tire axle. The first rep I almost certainly hyperextended my back and fell on my rear end. The others were a combination of me being gunshy and my shoulders. Lastly I wheeled out the husafell stone and was going to try and put it on something but someone suggested I learn how to pick it up off the ground instead of from a height. It's kind of a weird movement but I got it and then carried the stone for a minute. I was wearing some super loose, stretchy under armor shorts which makes it drat near impossible to adjust my grip on the stone once I get it up ( ) so I need to invest in some pants with a stiffer () material.Standing One-Arm Dumbbell Push Press: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 9 reps - 70 lb x 10 reps - 100 lb x 1 reps Hang High Pull: - 165 lb x 1 reps - 165 lb x 1 reps - 165 lb x 1 reps - 165 lb x 1 reps - 165 lb x 1 reps - 165 lb x 1 reps - stupid continental clean. almost there Farmer's Walk: - 96' 0" || 100 lb - hussafell stone off the ground Atlas Stones: - 200 lb x 1 reps - 200 lb x 1 reps - 200 lb x 1 reps - 200 lb x 1 reps - 200 lb x 1 reps - more work on the hussafell stone pick fito2sa
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| # ? Jan 24, 2013 02:27 |
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Definitely hurt my back. Feels like it might just be a bruise or a strain but today and tomorrow are rest days then I'll feel it out Saturday with some climbing before determining Sunday's strongman status.
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| # ? Jan 25, 2013 03:53 |
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Today I discovered there's another branch of my gym that I can go to right down the road, which makes working out on the weekends a much better proposition. I'm thinking a nice schedule would be: Monday - rest Tuesday - gym Wednesday - strongman Thursday - rest/climbing Friday - rest Saturday - gym Sunday - strongman Which thanks to CBL means I get to pig out on Mondays at goon trivia, Tuesdays after the gym, Fridays at home or when playing D&D (I already pig out there but this way I won't feel bad about it) and Saturdays. Score. Did a bunch of seated upper body stuff today and made a discovery about rear delt rows. Typically for rows you want to let your shoulder drop so you get more range of motion, but I found if I kept my shoulder/scapula in place I could really feel a much better burn in the rear delt, which makes sense because there's less chance of cheating with other muscles. Tomorrow will be climbing and/or leg stuff at the gym. Probably still mostly machines to let my back have more time to get better. Standing One-Arm Dumbbell Shoulder Press: - 15 lb x 8 reps - 30 lb x 8 reps - 45 lb x 5 reps - 55 lb x 3 reps - 55 lb x 4 reps - 55 lb x 3 reps - Seated Seated Dumbbell Shoulder Press: - 25 lb x 10 reps - 25 lb x 10 reps - 25 lb x 10 reps - 25 lb x 10 reps - 25 lb x 10 reps Dumbbell Rear Delt Row: - 30 lb x 10 reps - 30 lb x 10 reps - 30 lb x 10 reps - 30 lb x 10 reps - 30 lb x 10 reps Seated Cable Row: - 140 lb x 8 reps - 140 lb x 8 reps - 140 lb x 8 reps - skweez~ Incline Dumbbell Bench Press: - 25 lb x 8 reps - 25 lb x 8 reps - 30 lb x 8 reps - Standing v press for upper pecs Concentration Curls: - 30 lb x 6 reps - 25 lb x 8 reps - 25 lb x 8 reps Seated Palms-Down Barbell Wrist Curl: - 30 lb x 10 reps - 30 lb x 10 reps - 30 lb x 9 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 40 lb x 12 reps - 60 lb x 8 reps - 60 lb x 8 reps fito2sa
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| # ? Jan 26, 2013 18:20 |
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Went climbing this morning for a bit. Climbed a number of 8's and a slopey 9, got like 1/3 of the way up a traditional 9. Then I played some nerd games with friends and finished off the day with a mediocre leg workout. I wanted to avoid free weights just to give my back some more time to try and get better; it mostly doesn't hurt now but better safe than sorry. Tomorrow is goon trivia and backloading for Tuesday's workout. Machine Hack Squat: - 90 lb x 10 reps - 180 lb x 8 reps - 230 lb x 5 reps - 230 lb x 5 reps - 230 lb x 5 reps Seated Leg Curl: - 100 lb x 10 reps - 120 lb x 10 reps - 120 lb x 10 reps Leg Press: - 180 lb x 10 reps - 200 lb x 10 reps - 220 lb x 10 reps - 240 lb x 10 reps - 260 lb x 10 reps Standing Calf Raises: - 10 reps || weighted || 180 lb - 10 reps || weighted || 180 lb - 10 reps || weighted || 180 lb Seated Calf Raise: - 50 lb x 10 reps - 50 lb x 10 reps - 50 lb x 10 reps My feet D: Ab Wheel (kneeling): - 10 reps - 10 reps - 10 reps fito2sa
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| # ? Jan 28, 2013 02:38 |
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I wanted to do regular bench today but they were all occupied the whole time I was there. I did the hammer strength bench machine instead and noticed my triceps were giving out before anything else so it's time to do more triceps exercises. SLDLs were good, but I think my hamstrings are going to be in a bad way later in the week. Front Barbell Squat: - 45 lb x 8 reps - 95 lb x 5 reps - 135 lb x 5 reps - 185 lb x 5 reps - 185 lb x 5 reps - 185 lb x 5 reps Stiff-Legged Barbell Deadlift: - 275 lb x 8 reps - 275 lb x 8 reps - 275 lb x 8 reps - oof Machine Bench Press: - 37 lb x 8 reps - 97 lb x 5 reps - 97 lb x 5 reps - 97 lb x 5 reps - hammer strength machine, 15 on each side first set, 45s next sets Lying Barbell Triceps Extension ("Skullcrusher"): - 50 lb x 8 reps - 50 lb x 8 reps - 50 lb x 8 reps - triceps need to do better EZ-Bar Curl: - 50 lb x 8 reps Reverse Barbell Curl: - 50 lb x 10 reps - 50 lb x 10 reps fito2sa
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| # ? Jan 30, 2013 01:59 |
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Did some work on my axle clean and press yesterday. After I did some presses off the pins at about eye height to try and get used to picking up the weight at about that point. Then I did atlas stones and they were awesome. There was a new tub of tacky there and the difference it made was huge! I got the 260 stone, and drat near got the 270 twice. I could get it up on the lip but not quite all the way. Still pretty sweet. My posterior chain is on strike for the rest of the week, and for the second night in a row I only got 6 hours of sleep. Standing Barbell Shoulder Press (OHP): - 27 lb x 5 reps - 93 lb x 5 reps - 117 lb x 5 reps - 93 lb x 8 reps - 93 lb x 7 reps - 93 lb x 7 reps - last sets of 93 were after push presses & started about eye level Push Press: - 132 lb x 3 reps - 161 lb x 2 reps - 161 lb x 2 reps - couldn't get 166 at all Atlas Stones: - 180 lb x 3 reps - 216 lb x 3 reps - 225 lb x 1 reps - 260 lb x 1 reps - I got the 270 on the lip both times but couldn't quite get it over fito2sa
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| # ? Jan 31, 2013 15:13 |
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Regular gym days will be for 5/3/1 squats, bench press, back and extremities. Strongman gym days will be for pulls, presses and carries. So have I spoken and so shall it be. Today's workout brought to you by JP8X and naps. Barbell Squat: - 45 lb x 5 reps - 135 lb x 5 reps - 180 lb x 5 reps - 200 lb x 5 reps - 225 lb x 10 reps One-Arm Dumbbell Bench Press: - 20 lb x 10 reps - 35 lb x 10 reps - 35 lb x 10 reps - 35 lb x 10 reps - 35 lb x 10 reps - 35 lb x 10 reps Lat Pulldown: - 140 lb x 8 reps - 140 lb x 8 reps - 140 lb x 8 reps Cable Preacher Curl: - 50 lb x 8 reps - 50 lb x 8 reps - 50 lb x 8 reps Triceps Pushdown - Rope Attachment: - 50 lb x 8 reps - 50 lb x 8 reps - 50 lb x 8 reps Seated Calf Raise: - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps Concentration Curls: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Standing One-Arm Dumbbell Triceps Extension: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 9 reps Seated Palms-Down Barbell Wrist Curl: - 30 lb x 10 reps - 30 lb x 10 reps - 30 lb x 10 reps Standing Calf Raises: - 10 reps || weighted || 210 lb - 10 reps || weighted || 210 lb - 10 reps || weighted || 210 lb Suspension Trainer Fallouts : - 10 reps - 10 reps - 10 reps fito2sa
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| # ? Feb 2, 2013 23:38 |
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Had an awesome workout today despite drinking as much as I have ever drank in my life last night. Maybe there is something to this Car Bloading after all. One of the events at the competition is 315 deadlifts for reps so I wanted to see what I could do but I didn't bring a belt or even chalk. 12 with no assistance I'm quite happy with. I then went on to nail 385 without much difficulty. I went up to 405 and tried a couple times but it wasn't going to happen at that point. Close though! Barbell Deadlift: - 45 lb x 8 reps - 135 lb x 8 reps - 225 lb x 5 reps - 275 lb x 5 reps - 315 lb x 12 reps - 365 lb x 1 reps - 385 lb x 1 reps - Unbelted Standing Barbell Shoulder Press (OHP): - 45 lb x 8 reps - 75 lb x 10 reps - 75 lb x 10 reps - 75 lb x 10 reps - 75 lb x 10 reps - 75 lb x 10 reps Waiter Walk: - 60' 0" || 100 lb - 60' 0" || 100 lb - 60' 0" || 100 lb - Suitcase carries Seated Cable Row: - 140 lb x 10 reps - 140 lb x 10 reps - 140 lb x 8 reps Cable Hammer Curls - Rope Attachment: - 42.5 lb x 8 reps - 42.5 lb x 8 reps - 42.5 lb x 8 reps fito2sa
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| # ? Feb 4, 2013 00:36 |
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Welp, I was too hungover to strongman yesterday Sunday and it's closed Wednesday.  Gonna have to wait til the weekend to get back out there.
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| # ? Feb 4, 2013 21:53 |
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Didn't fall asleep til 3 am last night  but then today's workout wasn't so bad after all.Based on a thing Uziel posted in his thread I'm replacing flat bench (which I don't really care about) with incline bench, which ought to carry over more to the overhead press (which I do really care about). I'll see if I can't get that up to 225. Volume front squats = crazy quad pump (quump). Barbell Incline Bench Press: - 95 lb x 10 reps - 115 lb x 8 reps - 135 lb x 5 reps - 145 lb x 4 reps - 155 lb x 1 reps - Arching hurts my back Front Barbell Squat: - 45 lb x 8 reps - 95 lb x 10 reps - 95 lb x 10 reps - 95 lb x 10 reps - 95 lb x 10 reps - 95 lb x 10 reps Bent Over Barbell Row: - 135 lb x 8 reps - 135 lb x 8 reps - 135 lb x 8 reps Cable Preacher Curl: - 42.5 lb x 12 reps - 50 lb x 8 reps - 50 lb x 8 reps Cable One Arm Tricep Extension: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Ab Wheel (kneeling): - 15 reps - 15 reps - 15 reps - Swiss ball roll-ins fito2sa
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| # ? Feb 6, 2013 01:36 |
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There's a pretty good chance I'm coming down with a cold but I gymmed regardless.
Standing Barbell Shoulder Press (OHP): - 45 lb x 8 reps - 85 lb x 6 reps - 105 lb x 3 reps - 115 lb x 3 reps - 125 lb x 2 reps Barbell Deadlift: - 185 lb x 10 reps - 185 lb x 10 reps - 185 lb x 10 reps - 185 lb x 10 reps - 185 lb x 10 reps Parallel-Grip Pull-Up: - 3 reps - 3 reps - 3 reps Dips - Triceps Version: - 3 reps - 4 reps - 3 reps - bleh Concentration Curls: - 25 lb x 8 reps - 25 lb x 8 reps - 25 lb x 8 reps - standing, as per some thing I read on the internet Standing Calf Raises: - 10 reps || weighted || 230 lb - 10 reps || weighted || 230 lb - 10 reps || weighted || 230 lb Ab Wheel (kneeling): - 10 reps - 10 reps - 10 reps - Swiss ball rollouts fito2sa
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| # ? Feb 7, 2013 01:23 |
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Lats and abs are real sore. I need to start doing pullups at home on my bar, and the ab roll-outs are a lot better/harder than the roll-ins I was doing. My only concern with those is sometimes I lose ab tightness and my back extends quickly and painfully.
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| # ? Feb 8, 2013 19:18 |
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This is what I did yesterday. I call it "Something Tasty: The Internet Makes You Diabetic": And then at the gym: Barbell Squat: - 145 lb x 8 reps - 175 lb x 3 reps - 205 lb x 3 reps - 235 lb x 9 reps Barbell Incline Bench Press: - 95 lb x 10 reps - 95 lb x 10 reps - 95 lb x 10 reps - 95 lb x 10 reps - 95 lb x 10 reps Bent Over Barbell Row: - 135 lb x 6 reps - 135 lb x 6 reps - 135 lb x 6 reps - 135 lb x 6 reps Reverse Barbell Curl: - 50 lb x 10 reps - 50 lb x 10 reps - 50 lb x 10 reps Tricep Dumbbell Kickback: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Seated Calf Raise: - 70 lb x 10 reps - 70 lb x 9 reps - 70 lb x 10 reps - Had to bail on second set to avoid cataclysmic calf cramp Standing Calf Raises: - 10 reps || weighted || 270 lb - 10 reps || weighted || 270 lb - 9 reps || weighted || 470 lb - ow Ab Wheel (kneeling): - 10 reps - 10 reps - 10 reps - More Swiss ball roll-outs fito2sa
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| # ? Feb 10, 2013 23:38 |
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| # ? May 25, 2013 11:28 |
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And then this morning I went to strongman training. I love tire flips. They just hit like everything in the body and it feels awesome. Also 100 pounds is a lot of weight. Standing One-Arm Dumbbell Push Press: - 70 lb x 8 reps - 70 lb x 3 reps - 80 lb x 5 reps - 90 lb x 5 reps - 100 lb x 3 reps - 100 lb x 1 reps - 100 lb x 2 reps - 70 lb x 7 reps - Learned all my previous reps at 70 were actually 62 Tire Flip: - 450 lb x 6 reps - 651 lb x 4 reps - 651 lb x 2 reps - 651 lb x 2 reps - 651 lb x 1 reps Rack Deadlift: - 375 lb x 1 reps - 375 lb x 1 reps - 375 lb x 1 reps - Frame holds - can't find anything similar on Fitocracy. Held for 35s, 30s, 30s fito2sa
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| # ? Feb 10, 2013 23:40 |
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