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Originally Posted by katt
damn relationships!!
 Next time date a fitness girl... |
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Hey, what's the deal with the tiny font? How do you expect me to read it? 
No more slacking now. 
You've got an audience. 
yea, i have been doing really well, but thought its time to make another log. Next time date a fitness girl...
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Originally Posted by katt
damn relationships!!
Next time date a fitness girl... |
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Originally Posted by PreMier
but your already married katt
thanks P. when you say raise the work capacity, do you mean more sets/reps? or heavier weight in general(or both)? i wil lswap exercises every 2 weeks or so, but should i also increase in volume? |
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Originally Posted by PreMier
scarface-
i was in a relationship, and she had no interest in fitness.. so i swayed away from it for a bit. plus i had a few injuries that were pretty debilitating. |
good to see ya post a workout though
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Originally Posted by PreMier
Youll never let that one go huh
good to see ya post a workout though |
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Originally Posted by PreMier
Todays workout
warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50). Crunches- 40 x2 sets Stability ball plank- 40sec x2 sets DB rows- 60x7 85x5 85x5 85x5 chinups- bwx7 bwx5 bwx5 seated cable rows- 210x10 210x10 210x9 DB bicep curls- 35x11 35x11 35x10 BB curls- 90x5 90x5 90x5 HIIT cardio on bike, 13mins total 30sec(80%) / 45sec(50%) |
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Originally Posted by katt
Nice workout PreMier! So you do 7-8 reps on some and higher , 10 on others?
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Originally Posted by PreMier
here is the split i will be doing, and might change/add some extra for biceps/calves depending how i feel:
1) Overhead press- 4 sets x 2 reps (db mili) 2) CG bench press- 3 sets x 6-8 reps 3) Flyes- 3 x 12-15 reps (if not do a triceps exercise) 4) CG pulldown- 3 x 12 1) front squat- 4 sets x 1-2 reps; 2 sets x 5 reps 2) RDL- 3x6-8 3) abs 4) calf raises 1) Db rows- 3x5 2) chin ups- 3 x 6-10 3) seated cable row- 3x8-10 4) DB biceps curl- 3x6-12 |
!!
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Originally Posted by PreMier
grip sucks(always hold double overhand) and i gassed pretty hard
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Originally Posted by PreMier
where do you buy your chalk?
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Originally Posted by katt
ok, so I've read "gassed" in two different journals.. what the fuck does it mean?...
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Originally Posted by DeadBolt
Tired...exhausted...
Damn blonds gotta build a bridge over your head b/c ya'll miss everything |
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Originally Posted by katt
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!
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Originally Posted by P-funk
you don't need a stronger one, you just need to change the way you use it.
I train a guy who was a world champion arm wrester and he told me when they would train they would take the COC and squeeze it closed (putting a penny between the two handles). Then, holding it closed you try and do wrist curls with it. I can see how that thing would build your grip like crazy! I can barely get a good wrist curl with the 'trainer!' |
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Originally Posted by P-funk
if your grip is failing that bad on RDLs, you have two options:
1) do cluster sets. So, if you are going for sets of 6 (like you were there), do 3 reps, set the bar down and rest your grip for 15sec, and then do 3 more. Try nad lower your rest between clusters a little bit each week until your grip builds up. 2) Use straps and work your hamstring (that is the goal anyway) and then, when you are done with your RDL sets, load the bar up heavier than your RDL sets and do some static holds for time to work your gip. |
i have been doing pretty much traditional deadlifts
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Originally Posted by PreMier
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Originally Posted by PreMier
been kinda depressed to, and thats not helping much
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so im just worried if this isnt who i am, will she stil laccept me, or will she need to move on? but i can see some veins in my shoulders now
. saying this from experience...! stepups = brutal!
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Originally Posted by PreMier
good i guess. just have to take life one step at a time. i have come to the realization that first i have to decide where i want to go in life, then i decide who will be going with me. so i need to take life step by step. this always happens to me to.. i find a girl i like, and i fall.. and then i dont date because falling sucks
bet you werent expecting that eh? haha also i might do this workout for 3 weeks instead of 2(if P doesnt mind). i kinda like the change and doing higher volume. |
just wish i was bigger at this bf level
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Originally Posted by PreMier
warmup consisting of walking knee grabs, walking heel to glute,
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Originally Posted by yellowmoomba
Looks like you are back into it.
You look big in the ava |
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Originally Posted by vortrit
Nice looking workouts. I wish I could keep it that simple, but it'll never happen.
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Originally Posted by PreMier
yea, i see the crazy ladder shit you do haha.. i used to do them on db shoulder presses.. good times.
thanks YM.. just trying to get back on track |
How you doing?
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Originally Posted by tallcall
Don't count yourself out too fast there, you're inspiring the rest of us!
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Originally Posted by P-funk
he inspires me......everyday of my life.
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Originally Posted by PreMier
they are warmups.. you grab your knee and pull it to your chest while taking steps, it stretches the hip flexor and the glutes, and the other you kick your butt while walking.. and it warms up the hamstrings
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good to see you post again, and im sure you will do great for your comp!
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Originally Posted by PreMier
yea, i see the crazy ladder shit you do haha.. i used to do them on db shoulder presses.. good times.
thanks YM.. just trying to get back on track |
you and the missus doing anything 'freaky' for halloween? haha some of the other members here are going to the fetish ball. )!|
Originally Posted by PreMier
last saturday it was 110lb dumbells for 45 seconds. i will do it again this saturday
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Originally Posted by PreMier
thanks guys.
Gaz, you cant go wrong with a level one. thats what i would get then once you can close it a good 15x's go to a level 2. |
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Originally Posted by PreMier
so here is todays workout. actually did this on saturday afternoon
warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50). side planks 65sec x 2 sets Cable crunches 190x30 190x30 bb rows barx8 wu 135x12 135x12 135x10 cg pulldowns 150x15 150x11 prone incline t's 20x15 20x15 bb curls 80x12 80x11 80x11 db hammer 50x4 50x4 50x4 forgot to do static holds, just used the #1 coc. i will also up the weight on set 2 of cable crunches next w/o |
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Originally Posted by PreMier
300yds x 1
rest 300yds x 1 rest 100yds x 2 rest 50 yds x 2 my throat is kinda fucked up, because it was cold out, and i was running at 100%.. got really winded |
really though, nice numbers.
j/k hahaha but seriously i was having a hard night.. so it was more of a 'rage/fug the world' type run. i was honestly seeing if i could make myself puke, but it just made my throat sore from the cold and im still coughing today
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Originally Posted by PreMier
hey Trips, its getting colder here could you make me a hat?
but seriously i was having a hard night.. so it was more of a 'rage/fug the world' type run. i was honestly seeing if i could make myself puke, but it just made my throat sore from the cold and im still coughing today |
We'll be getting that kind of weather soon. Not looking forward to it.
good workout today, i feel like puking
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Originally Posted by Scarface30
nice workout man, and all this after your hardcore sprinting...
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Originally Posted by PreMier
like my tempo? usually its pretty quick.. but it depends. sometimes i feel like going slow and feeling a good contraction, other times i like to move the weight, because its heavy and i need to be in the appropriate rep range. how you doin JD?
i want to not i did full out sprints last night.. got kinda upset and needed to 'release' if you will.. so i did them on the practice field at the highschool. 300yds x 1 rest 300yds x 1 rest 100yds x 2 rest 50 yds x 2 my throat is kinda fucked up, because it was cold out, and i was running at 100%.. got really winded so here is todays workout. warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50). crunches 40 reps x 2 sets stability ball planks 45sec x 2 sets db bench 35x8 wu 75x12 75x9 overhead bb 95x12 95x8 + 4 pushpress 95x8 + 4 pushpress bench dips (plate on lap) 45x15 45x15 45x15 reverse grip pulldowns 150x12 150x12 150x12 pretty good workout, weight is still around 187lbs. hey P i need a new template, could you help me out |
I figured the numbers would be larger.
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Originally Posted by AKIRA
I never thought of adding push presses at the end of my OH's.
Are you coming back from an injury? I havent read your goals, just this last page. You look kinda huge. I figured the numbers would be larger. |
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Originally Posted by IainDaniel
Him and P had a secret love affair. When P dumped him, he was devastated, and vowed to never workout again to spite him.
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Originally Posted by PreMier
dislocated shoulder, pnemonia, and a girlfriend that wasnt into fitness. so after recovering i put it all on the back burner
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Originally Posted by PreMier
good workout, weight is up to 188. but last night at fhe i ate a whole pumpkin pie in a pie eating contest. it was one of those giant ones from costco.. and i will never eat pumpkin pie again.
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Originally Posted by PreMier
im just afraid of getting stuck under the bar ha
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Originally Posted by PreMier
your probably right sox haha.. but if i would have puked im sure it would have been longer.
thanks gaz.. my best is 225x6 seated bb. so i have a long way to go akira im 5'9". shorter than most, taller than P have you ever been stuck under the bar? it fucking sucks man! you have to throw it up and hope it catches the lower pins, because if not it will smash your face! |
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Originally Posted by AKIRA
Ive never had a girl that was into fitness.
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)
Its a pushed shrug.
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Originally Posted by AKIRA
Its a pushed shrug. |
! 
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man my legs are fucked already.. i see a hot tub, and a hot woman in my near future
and down to 190lbs!!
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Originally Posted by PreMier
i closed the #2 coc
still havent been to the gym, having a rough time right now. should be back in the next few weeks though. |
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Originally Posted by Gazhole
Nice! Congrats on #2!
youll have no choice but to stay at home gripping your CoC all day. |
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Originally Posted by PreMier
my crushing strenght has gone up a ton. i dont know how well it will translate to static though. i thought you had one though.. why dont you buy one?
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Originally Posted by PreMier
ok i guess i should say whats been going on.. lately due to the realestate market, the business im in has slowed quite a bit. also because of the economy but whatever.. anyway i have had a rough time with some personal issues but mostly financial. not to mention i was in a car accident early last week and smashed my car. so.. i have been trying to get everything together and straightened out.. and i just havent been motivated to go to the gym until my life is a little less chaotic. i do plan on starting back soon though, my body comp changes really fast. for the good, but also for the bad. i have already lost lbm(i blame it on poor diet, lack of food, stress/cortisol etc). but it shouldnt be hard to get back. its just upsetting because i was making good progress
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how you doin justin? merry christmas bro!|
Originally Posted by DOMS
I do statics by holding the gripper closed for as long as possible. I like to imagine that this translates over to my grip on Deads.
It might help if you force yourself back into the gym. I've come to find working out to be a great stress reliever. |
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