wow...that's fucked up
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- Thread starter SamEaston
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wow...that's fucked up
katt
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Yeah,,, that's really fuckin fucked up... lol
wow...that's fucked up
You know, Billy Connolly did a sketch about Scottish people who always swear. Supposedly, we swear because we have a limited vocabulary.
He then went on to say that's not true - he reckoned he knew at least 127 words.
And his favourite was still fuck.
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Oh, fuck this shit. That was one mothafucka of a bitch ass workout.
How the fuck did you manage all that shit about intervals? The dogs bollocks.
Dance festival eh? Sam trolleyed on X, dancing around like danny81 getting electrotherapy to the nads. Enjoy, you deviant.
How the fuck did you manage all that shit about intervals? The dogs bollocks.
Dance festival eh? Sam trolleyed on X, dancing around like danny81 getting electrotherapy to the nads. Enjoy, you deviant.
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Holy cow, I pulled an eye cramp just reading your workout, Sam!
Now I really feel like a sloth.
Now I really feel like a sloth.
That's what im TALKING about!!
It's funny really, if i spend too long at home or on the phone to my mates, or just generally get angry, i swear ALOT more.
Unladylike, i know. I've been told many many times.
Face. Bovverd.
Holy cow, I pulled an eye cramp just reading your workout, Sam!
Now I really feel like a sloth.
What's up with you me old Krav-ster?? You were whipping seven shades of shit out of other martial artists last i heard??
Okay, so ... weekend was amazing. Photos and explanation/funny stories to follow.
I was basically still out of my tits on Monday and yesterday, so first day back in the gym was today, but boy did i make up for my slacking!
Wednesday 11th June - Lower 1 & Rear Delts
DB Split Squats: (27's) 12 (32's) 10, 10 (36's) 6
RDL's: (85lb) 12 (100) 10, 10 (110) 8
Leg Curl: (85) 10, 9 (95) 5
Standing Calf Raises: (140lb) 15, 14 (150) 11, 10
Leg Extensions: (65) 10 (75) 10 (85) 8
Rear Delt Flys: (11's) 12, 11, 10
Behind Neck Military: (22) 11, 9 (18) 9
Behind Neck Pulldown: (40) 12 (50) 12 (60) 12, 12
15 mins X Trainer @ 160-168bpm
15 mins Bike INTERVALS: 60s@lev4 (80rpm), 60s@lev7(100rpm)
160-172bpm
Oh dear.
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That's what im TALKING about!!
It's funny really, if i spend too long at home or on the phone to my mates, or just generally get angry, i swear ALOT more.
Unladylike, i know. I've been told many many times.
Face. Bovverd.
Okay, so ... weekend was amazing. Photos and explanation/funny stories to follow.
I was basically still out of my tits on Monday and yesterday, so first day back in the gym was today, but boy did i make up for my slacking!
Wednesday 11th June - Lower 1 & Rear Delts
DB Split Squats: (27's) 12 (32's) 10, 10 (36's) 6
RDL's: (85lb) 12 (100) 10, 10 (110) 8
Leg Curl: (85) 10, 9 (95) 5
Standing Calf Raises: (140lb) 15, 14 (150) 11, 10
Leg Extensions: (65) 10 (75) 10 (85) 8
Rear Delt Flys: (11's) 12, 11, 10
Behind Neck Military: (22) 11, 9 (18) 9
Behind Neck Pulldown: (40) 12 (50) 12 (60) 12, 12
15 mins X Trainer @ 160-168bpm
15 mins Bike INTERVALS: 60s@lev4 (80rpm), 60s@lev7(100rpm)
160-172bpm
Oh dear.
Hmmm.
You don't drink do you Sam? So I'm guessing X was involved if you felt rough two days later......or it was one hell of a session.Does'nt seem to have had any adverse effects on performance. THat workout looks mental. Ballistical missile of a workout. Split squats too....You love a bit of sado-masochisim don't ya? Top stuff.
trying to patiently wait for stories/pics....
Hmmm.
thanks Goob me old matey.
Em, no i don't drink and i'll neither confirm nor deny the use of controlled substances of a weekend.
But one hell of a session ... it definately was
trying to patiently wait for stories/pics....
I know, i know.
In order to upload photos to my computer my camera needs to have batteries in it. Unfortunately they've run out. Im going to nick some from work today so all will be revealed later
Okay, so today's shenanigans included;
Thursday 12th June - Back & Abs
Rack Pulls:(110)13 (120)11, 10 (130)5, 5
Bent Over BB Row: (65)12 (70)10, 10 (75) 7
WGPD: (90lb) 10, 9, 8
Straight Arm Pushdown: (30)12 (40)10, 8 (45)4
DB Curls: (13's)10 (16's)10 (18's)8, 6
Hanging Leg Raises: 8, 8, 8 s/s with
Cable side Bends: (35lb) 8, 8, 8 (per side)
Decline Crunches: 10, 8, 4
15 mins X Trainer 160bpm
20 mins Dreadmill 6mph/1.5inc
160-180bpm
I thought my heart was going to burst on the treadmill. Its really hard for me to regulate my breathing and heart rate on that bloody thing, i just can't get used to it. Now my knees are killing me.
Grrr.
Thursday 12th June - Back & Abs
Rack Pulls:(110)13 (120)11, 10 (130)5, 5
Bent Over BB Row: (65)12 (70)10, 10 (75) 7
WGPD: (90lb) 10, 9, 8
Straight Arm Pushdown: (30)12 (40)10, 8 (45)4
DB Curls: (13's)10 (16's)10 (18's)8, 6
Hanging Leg Raises: 8, 8, 8 s/s with
Cable side Bends: (35lb) 8, 8, 8 (per side)
Decline Crunches: 10, 8, 4
15 mins X Trainer 160bpm
20 mins Dreadmill 6mph/1.5inc
160-180bpm
I thought my heart was going to burst on the treadmill. Its really hard for me to regulate my breathing and heart rate on that bloody thing, i just can't get used to it. Now my knees are killing me.
Grrr.
And another thing...
... do you remember me saying about 2 months ago that my heart rate monitor battery had died? Well i just got a new battery put in (??£10) and it still isn't working. The problem is obviously with the transmitter, however it's a sealed unit and i'll have to buy a new one instead of getting the battery replaced.
Want to know how much they are for a new transmitter???
??£30!!
Robbing bastards. The whole thing was only ??£60, you can't tell me that half of that is for the fucking transmitter.
Daylight robbery.
If you're thinking of getting a heart rate monitor, get one that you can open up both the watch and transmitter yourself and change the batteries. They're just not worth the price otherwise.
... do you remember me saying about 2 months ago that my heart rate monitor battery had died? Well i just got a new battery put in (??£10) and it still isn't working. The problem is obviously with the transmitter, however it's a sealed unit and i'll have to buy a new one instead of getting the battery replaced.
Want to know how much they are for a new transmitter???
??£30!!
Robbing bastards. The whole thing was only ??£60, you can't tell me that half of that is for the fucking transmitter.
Daylight robbery.
If you're thinking of getting a heart rate monitor, get one that you can open up both the watch and transmitter yourself and change the batteries. They're just not worth the price otherwise.
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And another thing...
... do you remember me saying about 2 months ago that my heart rate monitor battery had died? Well i just got a new battery put in (??£10) and it still isn't working. The problem is obviously with the transmitter, however it's a sealed unit and i'll have to buy a new one instead of getting the battery replaced.
Want to know how much they are for a new transmitter???
??£30!!
Robbing bastards. The whole thing was only ??£60, you can't tell me that half of that is for the fucking transmitter.
Daylight robbery.
If you're thinking of getting a heart rate monitor, get one that you can open up both the watch and transmitter yourself and change the batteries. They're just not worth the price otherwise.
Judging by your workout.... you sure it's not a pacemaker you have?
So, i promised stories from the weekend, didn't i?
Well, me and my mate Martin went up to Glasgow for a dance festival (Colours) at the weekend and stayed with one of our other pals - Paul - while we were there. Now i've been to this particular dance festival a few times, and every time i go i promise myself i won't go back. It's great, the music is brilliant etc etc, but because it's in Glasgow, i just can't shake the feeling that im about to be stabbed, y'know?
So this time we went just for the craic to be honest, we got cheap tickets from London up to Scotland and decided to go for it. When we got there, the place was crawling with police, the likes of which i've never seen before. Now there's normally quite a heavy police presence at this event, for the reason stated above, but this time it was pretty ridiculous, even though looking around it was obvious that the average age of the festival-goers was about 18.
So we're in the queue to get in and Martin is carrying the stash for me and him, and Paul's carrying his own. Once we reach the front of the queue we see the sniffer dogs, and as we're let through me, Martin and Paul are separated. The dog walks right past me, no problem cos im not carrying. As im watching the other guys in the queue i see one dog sit down at Martins feet and another sit at Pauls feet. Both of them get led away into these covered tents and i think i'm just about to die of a heart attack.
I mean, Martin and Paul are both professionals and an arrest would be the end of their career. Anyway, they come out about 10 minutes later, surprisingly chipper and still with everything intact - good job. But a very close shave
First stop is the bathroom. I'm bursting so a portaloo it is. One step inside and i count 3 condoms and the event's only been going a couple of hours. Dirty buggers
I bet some people wake up tomorrow with some colourful afflictions and a burning desire to give their crotches a good hard scratch. Without touching anything, i wee and leave.
We check out what's going on in all the arenas (there are 5 altogether; Main arena, Hed Kandi, Radio 1, the Gallery and BTTF), and are scared out of our wits by the Back to the Future arena, where everyone is jumping around like idiots with their shirts off. Then the lads need a pee so we go into the main part of the indoor arena. They go in and come out looking pale. Well actually, Martin is pale and Paul is laughing. They've walked into the bathroom and found the place in chaos. Guys are pissing everywhere and some of the young lassies are in there just looking around at all the willies. Two girls are squatting in the urinals, skirts pulled up to the waist, because the girls toilet is too busy. Then Martin is having a pee and the guy next to him winks and says 'lets see your cock then' and promptly has a good old stare. Then he takes off his belt and whips Martins ass with it He came scurrying out of there as fast as he could!
So, high drama over and it was time for a dance. Luckily Paul Van Dyke was just coming on in the main arena so we went nuts for 2 and a half hours while he spun some serious tunes. It was totally wicked, no kidding.
Then we went into the Gallery, which used to be a big night in London at one of the clubs that recently closed down (Turnmills) and that was rocking out. Then there was a fight between 2 guys that had obviously had too much booze and not enough drugs, and then it was time to go home.
Luckily for us, we missed the happy bus to take us back into Glasgow central. I say lucky because we ended up getting a taxi, and the taxi driver who took us home was the funniest character we'd met all day. We were asking him all about the perils of being a taxi driver and he was saying that, even after all the adverts and campaigns to try to stop young women and girls getting into taxis on their own, loads of girls still do it. He said that last week a young lass just opened the cab door and got in. He looked at her and she said 'take me home', and told him where she lived. A couple of minutes later he realised exactly how drunk she was when she asked him 'So, what do you do then?'. He stared at her for a few seconds then said 'Im a fucking taxi driver love', to which she replied 'Oh, does that mean i have to pay for this? I've no money'. So he chucked her out of the cab.
Then he told us this shocker.
About half an hour before we got in his cab, him and another driver had been leaning against the cab just having a chat, chewing the fat y'know, when this girl in a tiny skirt, obviously out of her face on one thing or another, tottered over and pulled her skirt up and her knickers down and squatted right in front of the taxi. He said the two of them were just totally incredulous that she would just have a pee in the middle of the carpark, but she didn't have a pee, she had a shit
Right in front of them. They couldn't believe it. But that wasn't all, because at that point her boyfriend came running over and started shouting at them 'Are you chatting up my girlfriend'. Like you would after she had just shat in the street, i mean some people wait years for that sort of action! So then he started throwing punches and the police came and arrested both of them. I'm not sure if they took the shit for evidence, but we all had a good laugh debating whether it would be admissible as such
Photos are of me and Paul, me and Martin, Paul Van Dykes set, and the main arena.
So that's it. If you've read all of this and got a couple of laughs out of it then i'm glad, because it made me laugh all over again typing it out!
Ciao for now!
Well, me and my mate Martin went up to Glasgow for a dance festival (Colours) at the weekend and stayed with one of our other pals - Paul - while we were there. Now i've been to this particular dance festival a few times, and every time i go i promise myself i won't go back. It's great, the music is brilliant etc etc, but because it's in Glasgow, i just can't shake the feeling that im about to be stabbed, y'know?
So this time we went just for the craic to be honest, we got cheap tickets from London up to Scotland and decided to go for it. When we got there, the place was crawling with police, the likes of which i've never seen before. Now there's normally quite a heavy police presence at this event, for the reason stated above, but this time it was pretty ridiculous, even though looking around it was obvious that the average age of the festival-goers was about 18.
So we're in the queue to get in and Martin is carrying the stash for me and him, and Paul's carrying his own. Once we reach the front of the queue we see the sniffer dogs, and as we're let through me, Martin and Paul are separated. The dog walks right past me, no problem cos im not carrying. As im watching the other guys in the queue i see one dog sit down at Martins feet and another sit at Pauls feet. Both of them get led away into these covered tents and i think i'm just about to die of a heart attack.
I mean, Martin and Paul are both professionals and an arrest would be the end of their career. Anyway, they come out about 10 minutes later, surprisingly chipper and still with everything intact - good job. But a very close shave First stop is the bathroom. I'm bursting so a portaloo it is. One step inside and i count 3 condoms and the event's only been going a couple of hours. Dirty buggers
I bet some people wake up tomorrow with some colourful afflictions and a burning desire to give their crotches a good hard scratch. Without touching anything, i wee and leave.We check out what's going on in all the arenas (there are 5 altogether; Main arena, Hed Kandi, Radio 1, the Gallery and BTTF), and are scared out of our wits by the Back to the Future arena, where everyone is jumping around like idiots with their shirts off. Then the lads need a pee so we go into the main part of the indoor arena. They go in and come out looking pale. Well actually, Martin is pale and Paul is laughing. They've walked into the bathroom and found the place in chaos. Guys are pissing everywhere and some of the young lassies are in there just looking around at all the willies. Two girls are squatting in the urinals, skirts pulled up to the waist, because the girls toilet is too busy. Then Martin is having a pee and the guy next to him winks and says 'lets see your cock then' and promptly has a good old stare. Then he takes off his belt and whips Martins ass with it
He came scurrying out of there as fast as he could!So, high drama over and it was time for a dance. Luckily Paul Van Dyke was just coming on in the main arena so we went nuts for 2 and a half hours while he spun some serious tunes. It was totally wicked, no kidding.
Then we went into the Gallery, which used to be a big night in London at one of the clubs that recently closed down (Turnmills) and that was rocking out. Then there was a fight between 2 guys that had obviously had too much booze and not enough drugs, and then it was time to go home.
Luckily for us, we missed the happy bus to take us back into Glasgow central. I say lucky because we ended up getting a taxi, and the taxi driver who took us home was the funniest character we'd met all day. We were asking him all about the perils of being a taxi driver and he was saying that, even after all the adverts and campaigns to try to stop young women and girls getting into taxis on their own, loads of girls still do it. He said that last week a young lass just opened the cab door and got in. He looked at her and she said 'take me home', and told him where she lived. A couple of minutes later he realised exactly how drunk she was when she asked him 'So, what do you do then?'. He stared at her for a few seconds then said 'Im a fucking taxi driver love', to which she replied 'Oh, does that mean i have to pay for this? I've no money'. So he chucked her out of the cab.
Then he told us this shocker.
About half an hour before we got in his cab, him and another driver had been leaning against the cab just having a chat, chewing the fat y'know, when this girl in a tiny skirt, obviously out of her face on one thing or another, tottered over and pulled her skirt up and her knickers down and squatted right in front of the taxi. He said the two of them were just totally incredulous that she would just have a pee in the middle of the carpark, but she didn't have a pee, she had a shit
Right in front of them. They couldn't believe it. But that wasn't all, because at that point her boyfriend came running over and started shouting at them 'Are you chatting up my girlfriend'. Like you would after she had just shat in the street, i mean some people wait years for that sort of action! So then he started throwing punches and the police came and arrested both of them. I'm not sure if they took the shit for evidence, but we all had a good laugh debating whether it would be admissible as such Photos are of me and Paul, me and Martin, Paul Van Dykes set, and the main arena.
So that's it. If you've read all of this and got a couple of laughs out of it then i'm glad, because it made me laugh all over again typing it out!
Ciao for now!
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Hahaha. Great stories, and I guess the sweets were pretty good then. Looked like a good rave.
Glasgow sounds rough as hell. I mean, what sort of person takes a shit in the middle of the street. Jesus H christ. I've seen similar things, but don't expect it from a girl. The sense of humour is famous though.
LMAO. I knew it! Behind that facade of innocence, there is a deviant in sheeps clothing.
Glasgow sounds rough as hell. I mean, what sort of person takes a shit in the middle of the street. Jesus H christ. I've seen similar things, but don't expect it from a girl. The sense of humour is famous though.
Sam said:
LMAO. I knew it! Behind that facade of innocence, there is a deviant in sheeps clothing.
Completely!
In Glasgow, more than anywhere else in Scotland, a spade is most definately a spade. It has split personality disorder though. I've met some of the most dangerous people in my life there, but also some of the most friendly, helpful and genuinely nice people too. Glasgow after dark is a pretty dangerous place though. I mean, i've been out clubbing there many many times, although i've never lived there, and ive seen the worst fights and sights there than in all my years of clubbing and getting seriously fucked up in Edinburgh.
Once me and my mates walked out of a club at 5am and flagged down a taxi. The taxi stopped but there was a girl in the back. The driver got out and opened the back door but the girl looked like she was comatose or something, and she kinda half fell out of the door. We stood back a bit, not really sure what was going on like, and these guys walked out of the club, thought right that taxi will do for us, and literally dragged the lass out of the taxi and dumped her on the pavement. Then they got in the taxi and it drove away.
It's a place where you've just got to know when it's best to keep your head down i suppose.
Honestly, that lass shitting in the street, i couldn't believe it! I mean, imagine you were so completely off your face that you didn't have any idea what you were doing, then waking up in the morning in a police cell then being told why you were arrested. Words cannot describe how i would feel at that point.
Yeah, it was good fun but like i say, im never going back. In London the average age for festivals like this is about 30-35 and the general attitude is that you can do what you like, take what you like but don't cause trouble, and so far we've had a ball every time and people just go to have fun, and enjoy the music. That's what it's all about at the end of the day isn't it? I suppose in Glasgow this type of event is just such a novelty that people go nuts for it.
I'm glad i was patient enough to wait for the story and pics....priceless!!!!!
Friday 13th June
- ShouldersSeated Lat Raises: (13's) 10, 8 (9's) 10, 12, 7
DB Militarys: (27's) 5, 5 (24's) 6, 6
Upright Rows: (45) 9, 8 (50) 5, 5
90degree BB Curl: (10) 12 (12) 12 (15) 10
Preacher Curl: (40) 10 (46) 8, 6
Bike 15 mins @ 156-160bpm
Decided to take it easy today. The calves and knees are killing from running yesterday and the thought of doing any more cardio is making me want to puke!
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Friday 13th June
Seated Lat Raises: (13's) 10, 8 (9's) 10, 12, 7
DB Militarys: (27's) 5, 5 (24's) 6, 6
Upright Rows: (45) 9, 8 (50) 5, 5
90degree BB Curl: (10) 12 (12) 12 (15) 10
Preacher Curl: (40) 10 (46) 8, 6
Bike 15 mins @ 156-160bpm
Decided to take it easy today. The calves and knees are killing from running yesterday and the thought of doing any more cardio is making me want to puke!
<<< Exactly how Sam's teeth would have looked mid way through the rave she was at....Take it easy my ass. Good job Sam, no sign of slowing down at all.
Christ, you never miss a trick do you
Great minds eh ...That was the perfect smilie to describe most of the inane grins in the place
Saturday 14th June - Chest and a bit of Legs
OH Squats: (22)10 (30)9 (35)7
Decline Bench: (27's)12, 12 (31's)9, 7 (18's) 17, 15 (burnout)
Seated Calf: (120)18, 13 (110)12 (100)17, 15 s/s with
Decline DB Flys: (20's)10, 10, 10
CGBP: (55lb)10, 8, 6
Dips: (BW-30lb)5 (BW-40lb)6, 5 *oh dear*
1 Arm Pushdown: (6lb)11, 9, 8
30 mins Xtrainer @160-168bpm
Should've done dips before CGBP, but someone was using it. I only did it to try it out again because i used to be able to dip my own BW but ended up with severe elbow/wrist problems from it. Today i got the same 'tingly' feeling in my elbow as i used to do, so that's telling me that dips maybe aren't the exercise for me.
Anyway, good session. Powered by 17HD and even though i forgot my mp3, my focus and effort were pretty damn good.
Have a happy weekend now
OH Squats: (22)10 (30)9 (35)7
Decline Bench: (27's)12, 12 (31's)9, 7 (18's) 17, 15 (burnout)
Seated Calf: (120)18, 13 (110)12 (100)17, 15 s/s with
Decline DB Flys: (20's)10, 10, 10
CGBP: (55lb)10, 8, 6
Dips: (BW-30lb)5 (BW-40lb)6, 5 *oh dear*
1 Arm Pushdown: (6lb)11, 9, 8
30 mins Xtrainer @160-168bpm
Should've done dips before CGBP, but someone was using it. I only did it to try it out again because i used to be able to dip my own BW but ended up with severe elbow/wrist problems from it. Today i got the same 'tingly' feeling in my elbow as i used to do, so that's telling me that dips maybe aren't the exercise for me.
Anyway, good session. Powered by 17HD and even though i forgot my mp3, my focus and effort were pretty damn good.
Have a happy weekend now
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Christ, you never miss a trick do you
That was the perfect smilie to describe most of the inane grins in the place
I'm no choirboy myself. Been there before.
Id say its safe to assume that. I can't do em either dont feel bad LOL! I use to love them but had to give them up when I blew my shoulder out.
Some bad ass workouts in here sam...damn fine work! Make me want to kcik my workouts up a bit LOL.
Funnily enough, i don't get that impression from you Goob ...
...
Hey thanks mate! What can i say; i love my workouts!
So, on the Dip matter, do you do dip variations? I was thinking of trying dips off a bench with my feet on another bench but im just not sure if i should leave them out completely. I mean, maybe im just not built for them? What do you think? What do you do thats most effective for your tris?
well im a different case...where i get elbow pain from time to time i have a totaly blown left shoulder so thats why i can't dip anymore. i can do light bench dips as you have stated and they work great...if you can manage them do em just watch the shoulder it puts alot of strain on them but they are safe if done properly!
also try a different angle when you do the dips...depending where your upper torso is angled/positioned and how your form is depends how it will put straight on different spots. if you have a dip machine try that as well to get that controlled angle down and maybe figure out if one position will work out pain free.
for me my primary tri workouts are mostly pushdowns...my shoulder can't handle much of a tri workout like others do. no CG bench, no over head extensions, theres alot i just can't do so i base most of my work on pushdowns.
i was lucky though i am blessed with decent tri's...dont have to work em hard and both heads are pretty defined. the rest of my body though LOL thats a different story!
also try a different angle when you do the dips...depending where your upper torso is angled/positioned and how your form is depends how it will put straight on different spots. if you have a dip machine try that as well to get that controlled angle down and maybe figure out if one position will work out pain free.
for me my primary tri workouts are mostly pushdowns...my shoulder can't handle much of a tri workout like others do. no CG bench, no over head extensions, theres alot i just can't do so i base most of my work on pushdowns.
i was lucky though i am blessed with decent tri's...dont have to work em hard and both heads are pretty defined. the rest of my body though LOL thats a different story!
Sam...maybe start out your bench dips with your feet straight out in front of you and dip...I can't do upright or with my legs on another bench...kills my left shoulder too much
kick ass workouts
kick ass workouts
Thanks for the tips guys, much appreciated
Deadbolt - im just so glad i don't have shoulder issues. Christ, that sounds like a nightmare. To be honest, i didn't have much problem with my elbows until i was doing heavy skullcrushers, then *ping*, gone
B_reed - i might give those bench dips a go on my next tricep day. I've been doing pushdowns for ages and im just not feeling them anymore. Skullcrushers were my fave but, like i said, the elbows say 'nooooo'!
Deadbolt - im just so glad i don't have shoulder issues. Christ, that sounds like a nightmare. To be honest, i didn't have much problem with my elbows until i was doing heavy skullcrushers, then *ping*, gone
B_reed - i might give those bench dips a go on my next tricep day. I've been doing pushdowns for ages and im just not feeling them anymore. Skullcrushers were my fave but, like i said, the elbows say 'nooooo'!
Monday 16th June - Back & Abs
Bent over BB Row: (65lb)12 (75lb)10, 9 (80lb)6
Behind Neck Pulldown: (50)12 (60)12 (75)12, 12
Rack Pulls: (130lb)8, 7, 6
Static Holds: (130lb) 19s, 16s, 14s
Supinated Grip PUlldowns: (50)12 (60)12,12 (75)10
Bullhorn Grip Row: (65)12 (70)12, 10 (75)8
Hanging Leg Raises: (BW)10, 10, 10 s/s with
Cable side bends: (20lb)10, 10, 10 *forearms completely dead after these!
15mins Xtrainer 156-160bpm
20mins Dreadmill 172-180bpm
Running capacity is getting better. About time, it could hardly get any worse! Still, the whole 20 minutes was a real effort. Really nice back workout though and im especially pleased with the abs stuff. I was really suffering through those supersets but i was determined to make it to the end!
Bent over BB Row: (65lb)12 (75lb)10, 9 (80lb)6
Behind Neck Pulldown: (50)12 (60)12 (75)12, 12
Rack Pulls: (130lb)8, 7, 6
Static Holds: (130lb) 19s, 16s, 14s
Supinated Grip PUlldowns: (50)12 (60)12,12 (75)10
Bullhorn Grip Row: (65)12 (70)12, 10 (75)8
Hanging Leg Raises: (BW)10, 10, 10 s/s with
Cable side bends: (20lb)10, 10, 10 *forearms completely dead after these!
15mins Xtrainer 156-160bpm
20mins Dreadmill 172-180bpm
Running capacity is getting better. About time, it could hardly get any worse! Still, the whole 20 minutes was a real effort. Really nice back workout though and im especially pleased with the abs stuff. I was really suffering through those supersets but i was determined to make it to the end!
awsome workout!!! Im heading in the gymt o hit back as well!
As for pushdowns try some different angles with your wrist position and also try either hunched over the cable a bit as well as try the back supported ones. There are a ton of options that will change everything up.
As for pushdowns try some different angles with your wrist position and also try either hunched over the cable a bit as well as try the back supported ones. There are a ton of options that will change everything up.
