Don't call it a comeback...

[suprfast]

Been running like a mad man. Decided to go back to my roots of hitting the road and its been so damn fun. Definitely not much weight lifting(good thing since I dont have any weights), but its been a blast. Started barefoot running because of problems in my feet and no insole, shoe, arch support have worked. Having slight issues with pain with the barefoot running but from what I read it was excepted. The feel fatigued and the soreness from the arch is extremely minimal.

Bay 2 breakers this May, looking for a marathon in July or august. Plan to do a 300 mile back ride in three to four days(SF to pismo beach) in July. This summer is going to fucken ROCK.

Might also sneak in a trip to yosemite national park(its in my back yard) and climb the full face of half dome.

CANT STOP ME NOW.

 

[suprfast]

Finally all settled into the new place and back at the gym. Didnt think I was going to be able to find another gym so i started running and cycling. I dont think ill stop doing either of those, but back in the gym to hit it hard. Numbers are WAY WAY WAY down. Almost 3-4 months since I lifted a single weight, if not longer.

dumbbell bench
50s x 8
65s x 8
70s x 5
75s x 5
80s x 4

incline dumbbell bench
55's x 8
60s x 8
65s x 8

incline flys
25 x 10
30 x 10

rack pulls (after all this time still happy that I have some strength left)
225 x 5
305 x 5
365 x 5
405 x 5
I gave up here just to protect myself for the first few weeks. DOMS are going to kick my ass, i can feel it.

bent over rows
135 x 8
135 x 8

Rode my bike to and from gym, maybe a total of two miles. WAY too short considering im used to 20-30 mile bike rides.

 

[suprfast]

This whole starting over thing sucks. One month ill be back at 80%

Squats
8 x 135
5 x 185
5 x 225
5 x 245

Leg Press
8 x 270
8 x 540
3 x 630(was super pissed about this)

Could not find anything to do glute ham raises. Not too worried since its my first week back. Ill make it all up next week

Seated alternating bicep curls
5 x 35
5 x 35
5 x 35
5 x 35
5 x 35

Hammer curls
8 x 35
8 x 35
8 x 35

DOMS are a PITA right now.

 

[suprfast]

Keeping it real, as unreal as the numbers are

hang cleans
5 x 135
5 x 135
5 x 135
5 x 135
5 x 135

arnold press
8 x 40
8 x 40
8 x 40

bent over side lats
10 x 25
10 x 25
10 x 25

chins
5 x bw(208 this morning)
5 x bw
4 x bw

barbell pullovers
8 x 60
8 x 60
8 x 60

did some abs and calves

ended it all with a bike ride. just shy of 10 miles at 4:09 pace(includes stopping for traffic lights etc...)

Cycling Activity 10.71 mi | RunKeeper

 

[suprfast]

back is responding nicely again, chest...well never really had a good chest.

rack pulls
2 x warm up
5 x 405
5 x 405
5 x 405
5 x 405
5 x 405
2 x 495(shitty form, shouldnt have even attempted it)

bent over rows
8 x 135
8 x 135
8 x 135

dumbbell flat bench
5 x 60
5 x 70
5 x 85
5 x 85
5 x 75

incline dumbbell bench
8 x 55
8 x 55
8 x 55

incline flys
10 x 35
10 x 35
10 x 35

 

[suprfast]

bad workout yesterday. i think the heavy rack pulls put a strain on my right hamstring. Ill let it rest a few days. couldnt squat at all

squats
8 x 135
3 x 225(started feeling tightness in a not so good way, so i backed off)

dumbbell curls
5 x 50
5 x 50
5 x 45
5 x 45
5 x 45

hammer curls
8 x 45
8 x 45
8 x 45

 

[suprfast]

hang cleans
5 x 145
5 x 145
5 x 145
5 x 145
5 x 145

arnold press
8 x 45
8 x 45
8 x 45

bent over side lats
10 x 30
10 x 30
10 x 30

chins
5 x bw
5 x bw
3 x bw

barbell pullovers
8 x 60
8 x 60
8 x 60

Loving me baby got back all over again.

Finished it up with a nice little bike ride.
Cycling Activity 11.83 mi | RunKeeper
11.83 miles @ 47:28

 

[suprfast]

pretty weaksauce day if you ask me

RDL
5 x 225
5 x 275
5 x 315
3 x 365( i used to crank out 5 x 405, must get back to this)

lunges
8 x 135
8 x 135
8 x 135

cable pull downs
8 x (oops, forgot to check)
3 sets of 8 total

 

[suprfast]

dumbbell flat bench
5 x 65
5 x 75
5 x 85
3 x 95
4 x 85

incline dumbbell bench
8 x 55
8 x 65
8 x 65

incline flys
10 x 35
10 x 40
10 x 40

rack pulls
5 x 225
5 x 315
5 x 365
5 x 405

bent over rows(dorian yates grip, just saw this on another thread. I think i like them more this way)
8 x 185
8 x 185
8 x 185

some calves

A nice bike ride to hit the legs up a little on a non leg day.
20.05 mi bike ride
Cycling Activity 20.05 mi | RunKeeper

 

[suprfast]

My wife likes how im progressing and she has dropped some weight dieting and now wants to join me at the gym, downfall is I have to join her at 5am. GULP. Well worth it though

Rack pulls
225 x 5(warm up)
315 x 5(warm up)
365 x 5
405 x 5
425 x 5
445 x 5
475 x 5(best full set of 5 weight, 495 is a 2 rep max months ago).

bent over rows
8 x 185
8 x 185
8 x 185

dumbbell flat bench
65 x 5
75 x 5
85 x 5
85 x 4
95 x 2

incline dumbbell bench
8 x 65
7 x 65
7 x 65

incline flys
10 x 40
10 x 40
10 x 40

Abs and calves.

 

[suprfast]

Finally did it and hit the gym at 5am with my wife.

squats
5 x 135(warmup)
5 x 225
5 x 245
5 x 255
5 x 275
5 x 295

Leg press
8 x 400
8 x 600
4 x 600

dumbbell bicep curls
5 x 45
5 x 45
5 x 45
5 x 45
5 x 45

hammer curls
8 x 45
8 x 45
8 x 45

In and out...

 

[suprfast]

My hands were killing me today. Went lighter on the rack pulls. 5am workouts are nuts.

Rack pull
5 x 225
5 x 315
5 x 405
5 x 425
5 x 455

Bent over rows
8 x 185
8 x 205
8 x 205

Flat dumbbell bench
5 x 65
5 x 75
5 x 85
5 x 85
3 x 90

Chest hates me. Feels like I lost my strength.

Incline dumbbell bench
8 x 60
8 x 65
6 x 70

Incline flys
10 x 40(3 sets)

3 sets of 15 calves. 260lbs

 

[suprfast]

squats
5 x 135(warmup)
5 x 225
5 x 245
5 x 275
5 x 295

leg press
8 x 360
8 x 450
8 x 540
8 x 630
Its starting to feel right again. Should be back up to 900 soon.

GHR
2 sets of 10

seated dumbbell curls
5 x 40
5 x 40
5 x 40
5 x 45
5 x 45

hammer curls
8 x 45
8 x 45
8 x 45

 

[suprfast]

Hang cleans
5 x 135
5 x 135
5 x 135
5 x 135
5 x 135

Arnold press
8 x 40
8 x 40
8 x 40

bent over side lats
10 x 35
10 x 35
10 x 35

lat pulldown
5 x 160
5 x 170
5 x 170
5 x 170
5 x 170

pullovers
8 x 90
8 x 90

 

[suprfast]

Deads
5 x 225
5 x 275
5 x 315
5 x 365
3 x 405

lunges
8 x 135
8 x 155
5 x 185

front squats
5 x 135
5 x 185
5 x 205

dips(bw=210)
5 x bw
5 x bw
5 x bw
5 x bw
5 x bw

skullcrushers
8 x 70
8 x 70
8 x 70

 

[suprfast]

damn good workout

rack pulls
5 x 225(warm up)
5 x 315(warm up)
5 x 405
5 x 455
3 x 475(WTF)
5 x 495(NEW PERSONAL BEST)
2 x 515(NEW NEW PERSONAL BEST)

underhand bent over rows
8 x 225
8 x 225
8 x 225

dumbbell bench
7 x 75
6 x 85
5 x 95
5 x 95
4 x 95(i hate chest)

incline dumbbell
8 x 65
6 x 65

donkey calves(3 second pause on bottom, 1 second hold on top...aka built method)
15 x 240
15 x 280
15 x 300

3 sets of abs

 

[suprfast]

SLDL
5 x 225
5 x 315
5 x 365
5 x 405

seated rows
8 x 180
8 x 200
8 x 200

dumbbell bench
5 x 85
5 x 85
5 x 85
5 x 85
5 x 85

dumbbell incline
8 x 65
8 x 65
8 x 65

incline flys
10 x 45
10 x 45
10 x 45

donkey calves(3 second pause at bottom, one second hold at top)
15 x 300
15 x 300
15 x 300

 

[suprfast]

it really irritates me that the rack is used for shit that can be done anywhere else in the gym.

squats
5 x 225
5 x 275
5 x 305
3 x 315(WTF??)

leg press
8 x 450
8 x 540
8 x 630

seated bicep curls
5 x 50s
5 x 50s
5 x 50s
5 x 50s
5 x 50s

hammer curls
8 x 50s
8 x 50s
8 x 50s

 

[suprfast]

Too lazy to post, but doesn't mean I missed the gym.

squats
warm up(135 x 5)
225 x 5
315 x 5
335 x 5
345 x 3(damn, so close).

leg press
12 plates x 8
14 plates x 8
16 plates x 8

seated bicep curls(dummbell)
5 x 5 x 50

hammer curls
3 x 8 x 50

 

[suprfast]

Been lazy, havent posted, OBVIOUSLY.

Rack pulls
135 x 7(warm up)
225 x 5
315 x 5
405 x 5
495 x 5
545 x 3(new personal best, looking for six plates)

yates rows
225 x 8
235 x 8
235 x 8

dumbbell bench
85 x 5(warm up)
95 x 5
100 x 5
105 x 5
110 x 5
120 x 3

Incline bench dumbbell
85 x 8
85 x 7
85 x 6

incline flys
40 x 10
42.5 x 10
45 x 10

 

[katt]

it really irritates me that the rack is used for shit that can be done anywhere else in the gym.

kinda like the guy that throws 10's on each side of the Oly bar and proceeds to do curls??? LOL It's NOT just our gym huh?

 

[suprfast]

Still working to drop a few more lbs before I start that thing.

I am sitting at 216lbs right now.

and the hairy side

Its nothing to flap over

 

[suprfast]

Rack pulls
8 x 225 (warm up honestly)
5 x 315
5 x 405
5 x 495
5 x 495
5 x 495

Ripped my callous off my right hand on the second 495 set. Made for an interesting third set. 495 seems so easy now.

Yates rows
8 x 225
8 x 225
8 x 225

dumbbell flat bench
5 x 85(warm up)
5 x 100
5 x 105
4 x 120(someone stole my 110s at the last moment)

incline bench
8 x 85
4 x 85(not sure wtf happened)

incline flys
10 x 40
10 x 40
10 x 45

Donkey raises
15 x 400
15 x 400
15 x 400

I was walking like that guy from American Me.

 

[katt]

Yikes! Ripped off a callous?

that's funny about the incline presses (ok just funny to me) because the same thing happened to me this morning..got to them and fell flat

There's always the next workout...

 

[suprfast]

Rack pulls are the death of my hands. I lowered the weight to the 495 to go real slow and focus on form and I think gravity + time > skin.

The incline was the weirdest shit. I brought it down, pushed, and my right arm was like, "Fuck you, im sleeping."

 

[katt]

Rack pulls are the death of my hands. I lowered the weight to the 495 to go real slow and focus on form and I think gravity + time > skin.

The incline was the weirdest shit. I brought it down, pushed, and my right arm was like, "Fuck you, im sleeping."

lol - yeah know that feeling

 

[suprfast]

hang cleans
5 x 105
5 x 115
5 x 135
5 x 145
5 x 155

military press(barbell)
5 x 105
5 x 115
5 x 125
5 x 135
5 x 145

arnold press
8 x 60
8 x 55
8 x 50

funky looking shrug machine
15 x 8 plates
12 x 12 plates
12 x 10 plates

chins
5 x 5 x 5(body weight, roughly 210-215)

cable lat pullover
10 x 60
10 x 80
8 x 90

donkey raises
15 x 400
15 x 400
15 x 400

I am fucken spent. Damn good workout

On a side note. I did GHR yesterday for the first time in months because I just found a way to rig something up.

GHR and owning a recliner DONT MIX. I cant put the recliner down.

 

[suprfast]

My workouts have been BLAH lately. upping the calories though, and its making me feel like crap.

squats(below parallel, ALWAYS, and slow, no bouncing)
15 x 135
8 x 225
5 x 275
5 x 315
3 x 335(kinda just shut off)

leg press
8 x 600
8 x 690
3 x 800(again, just shutting off on the last part)

GHR
3 sets x 10 reps

seated alternating curls
5 x 55
5 x 55
5 x 55
5 x 55
5 x 55

cross body hammer curls
8 x 55
8 x 55
8 x 55

single arm dumbbell preacher
10 x 35
10 x 35
10 x 45

My arms felt great today, but the legs felt lethargic for whatever reason.
Tomorrow is an "off" today but plan to get on the bike and end up 20 miles somewhere. Cardio is desperately needed.

 

[suprfast]

This has to be one of my best damn workouts.

warm up on the elliptical ski thing.

rack pulls
8 x 225
8 x 315
5 x 405
5 x 495
5 x 515
5 x 545(first time i hit this for 5's)

yates rows
8 x 225
8 x 225
8 x 225
I was hitting these with ease. Normally I felt myself bouncing a lot, and this time I felt well under control.

seated rows
8 x 200
8 x 230

DB flat bench
6 x 100
6 x 105
5 x 110
4 x 120

DB incline
6 x 85
6 x 75
I failed here, miserably. I do not know why. This is about the time I run out of gas.

DB incline flys
10 x 45
10 x 50
10 x 50

donkey raises
15 x 400(whole stack)
15 x 400
15 x 400

ended it with a light cool down for 5 minutes on the stair climber. Bad move, I love upstairs.


I was happy with the rack pulls. Had a guy actually stop to say he was impressed, and more so because I don't use straps.

 

[katt]

Impressive #'s on the Rack's.. Love those!