Desert Fire

[Burner02]

9 Aug 11

Warm Up:
Eliptical- 15 min, 2.-6 miles

Delts:
Seated DB Mil Press:
35*12, 35*12, 50*8, 4 sets of 50*5

BB Shrugs:
4 sets 135*12

Standing BB Mil Press:
4 sets: 95*5

Single Arm Cable Lat Raise:
3 sets: 20*10

Rear SA Cable Lat Raise:
3 sets: 20*10

Close Grip Bench Press:
4 sets: 135*10

Cable Press Down:
100*15, 150*10, 3 sets: 100*10

Seated Inc DB Tri Ext:
4 sets: 10*15

*** Done
*** Still building up steam on this muscle group. weight felt better, but don't want to push it

 

[jagbender]

Nice workout!

 

[Burner02]

After a couple days off...a crappy workout!

12 Aug 11
Warm Up:
Elliptical: lvl 10, 15.5 min = 2 miles

Bench Press:
135*15, 135*10, 185*10, 225*4, 225*4, 225*3

BO BB Rows:
135*10, 135*10, 185*5, 185*5, 185*5

***FUQ Gym was packed! All benches were taken. Looked for alternative exerceises, but a big no-go. FUQ!
*** At least got one decent exercise per BP done...but still FUQ!

*** 225 for 4 reps now...keep this up and will finally get back to where 'should' be...

 

[omerta2010]

Way to stick with it. I hate it when the gym is packed, I've run into that a couple times lately. But it's totally random.

 

[davegmb]

2 miles for a warm up! I'd consider that cardio haha

 

[Burner02]

Hey Dave! naw...on elliptical...just a good warm up...
well...even got the PT clothes on...went to the office to check on my room mate who said he wanted to lift with...
Some major shows up and ended up shooting the shit for hour and 1/2...finaly got out of there...and gym was packed. FML.

I miss having a great gym. This one is ok...but I miss...a good gym.

 

[yellowmoomba]

Looked for alternative exercises

Try doing pushups when the benches are taken You can make them pretty challenging.

 

[katt]

Our gym is NEVER packed at 5 in the morning...

 

[x~factor]

Bench Press:
135*15, 135*10, 185*10, 225*4, 225*4, 225*3

*** 225 for 4 reps now...keep this up and will finally get back to where 'should' be...

Where should it be, if you don't mind me asking?
225 lbs has been my goal.

 

[Burner02]

Try doing pushups when the benches are taken You can make them pretty challenging.

yeah...but they are SO....boring!

 

[Burner02]

Our gym is NEVER packed at 5 in the morning...

mine is....wait....WTF would go to a gym at 0500? That's still....last night!

 

[Burner02]

Where should it be, if you don't mind me asking?
225 lbs has been my goal.

Hey X-
Have been able to do sets for 10 reps
best flat bench: 335

am off....so gonna keep grinding them out till get back there...safely.

 

[Burner02]

17 Aug 11

Warm Up:
Elliptical: lvl 1, 15 min, 2.10 miles

DELTS:
Seated DB Mil Press:
35*15, 35*15, 50*10, 50*8, 50*5, 50*6, 50*7

Cable Lateral Raise:
2 sets of 20*12 per hand

Bent Over Cable Lateral Raise:
2 sets of 20*12 per hand

Front Cable Lateral Raise:
2 sets of 20*12 per hand

DB Shrugs:
65*12 ***

Close Grip Bench Press:
135*10, 135*8, 135*8, 135*8

Rope Press Down:
*12, *12, *12 (not sure the weight)

Lay Down Single Arm DB Skull Crushers:
3 sets 15*12

*** 50 lbs was still heavy....HATE struggling w/ warm up weights...
*** Have this unique...pain...like someone is poking me in the back when I do shrugs, so only one set

 

[davegmb]

If your deadlifting I don't see the need to shrug unless your a bodybuilder or you could throw in facepulls which hit my traps great

 

[Burner02]

thanks Dave- was just throwing something in to keep fresh...
so, shrugs are off the list now

 

[katt]

Great WO B -

Face pulls... I really need to try these

 

[Burner02]

Great WO B -

Face pulls... I really need to try these

Hiya katt!

 

[Burner02]

19 Aug 11

warm Up:
Elliptical: 2 mile, 15 min

Inc DB Bench Press:
50*15, 50*15, 65*10, 65*10, 80*5, 80*5

Inc DB Chest Supported Row:
50*15, 50*10, 65*8, 65*7

Bench Press:
4 sets of 225*5!

BB BO Rows:
135*10, 185*4, 135*10, 135*10, 135*10

Dec Bench Press:
135*15, 135*10, 135*8, 135*8

***DONE!
***must been the heat...felt pukey again after the rows
*** got the 225 on bench again! Was a Game on! kinda day!

 

[katt]

Why were you upset at your rows? You must have been a little fatigued after doing those 80's on the first exercise!

BB BO Rows: What's this mean?

 

[Burner02]

Why were you upset at your rows? You must have been a little fatigued after doing those 80's on the first exercise!

BB BO Rows: What's this mean?

I didn't get my sets of 10 @ 65lbs...WTF???? Should have been reasonably light....didn't even make it to the 80's...

Bent Over.
You know....kinda like how TOH likes ya....
HA! I made a funny!

 

[x~factor]

Hey X-
Have been able to do sets for 10 reps
best flat bench: 335

335?!?!? Dayum! At what body weight?

 

[jagbender]

Nice benching

Sent from my ADR6400L using Tapatalk

 

[Burner02]

335?!?!? Dayum! At what body weight?

185-ish
Now I'm 210-ish...

 

[Burner02]

Nice benching

Sent from my ADR6400L using Tapatalk

thanks Jags...was a good day...now to keep kicking ass and get my strength back...w/out any more injuries

 

[Triple Threat]

Bent Over.
You know....kinda like how TOH likes ya....
HA! I made a funny!

Or maybe that's how katt likes TOH?

 

[davegmb]

335 lbs bench is not even in the same galaxy as me, I'm happy with 225 lbs!

 

[Burner02]

Or maybe that's how katt likes TOH?

you know the saying: if dont think you'll like the answer....don't ask the question!


Dave- Its just a number. It took me a LONG time to get there, I got hurt, and have not been back....if you saw my last workout, I'm happy to get sets of 5 w/ 225. So, just keep kickig ass in your 'lane' and your size strength will follow accordingly.

 

[Halo]

Great bench bro and I think the rows were awesome too!!! Stay out of that Afghan heat brother!!!

 

[Burner02]

Great bench bro and I think the rows were awesome too!!! Stay out of that Afghan heat brother!!!

Thanks amigo!

 

[Burner02]

21 Aug 11
Legs:

AM: Run/walk....more walk than run at this juncture...: 1.8 miles Don't know time, but was FUGLY

Kind of a Cross fit leg workout, so I dedicate this to my bro, Halo


Circuit:
Squats: 135*10
Clean and Press: 95*10
DB Lunges: 20*10
Speed Box squats: *10
Jump Rope: 1 min

4 circuits

Leg Ext: 45*12
Leg Curl: 45*12
Calf Raises: 4 plates*12


***DONE!
***Dam! Lifting weights: EASY. Cardio/Endurance....the bane of my existance! I was hoping to do 4 circuits *10 on everything, but man....was wearing down. Fast. Much work to do.