Me too!b_reed23 said:great w/o pylon, I can't wait to see your leg day routine!!
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Thanks Gdub. Hope the arm gets better on your vacation!gwcaton said:Dang Pylon !
That was a nice wo ! Have a great leg day and a great weekend
OK, here is what I have planned for RR week. Any feedback you have is welcome and appreciated...
2/1/2 tempo, 2 min RI
Chest
Incline HS -4x7-9
Pec Deck-3x10-12
Flat DB press-2x13-15
Back
DB rows- 4x7-9
T-Bar rows- 3x10-12
Rev Pec Deck ??? 2x13-15
Delts
BB Mil press ??? 4x7-9
cable uncross-3x10-12
seated laterals-2x13-15
Biceps
Conc curls-4x7-9
Alt hammer curls -3x10-12
Cable curl-2x13-15
Triceps
dips-4x7-9
rope pushdowns-3x10-12
kickbacks-2x13-15
Legs
Squats-4x7-9
Leg Extensions-3x10-12
One-legged presses-2x13-15
SLD's-4x7-9
Lying leg curls-3x10-12
Standing Calf Press ??? 3x10-12
Tibia raise ??? 2x13-15
2/1/2 tempo, 2 min RI
Chest
Incline HS -4x7-9
Pec Deck-3x10-12
Flat DB press-2x13-15
Back
DB rows- 4x7-9
T-Bar rows- 3x10-12
Rev Pec Deck ??? 2x13-15
Delts
BB Mil press ??? 4x7-9
cable uncross-3x10-12
seated laterals-2x13-15
Biceps
Conc curls-4x7-9
Alt hammer curls -3x10-12
Cable curl-2x13-15
Triceps
dips-4x7-9
rope pushdowns-3x10-12
kickbacks-2x13-15
Legs
Squats-4x7-9
Leg Extensions-3x10-12
One-legged presses-2x13-15
SLD's-4x7-9
Lying leg curls-3x10-12
Standing Calf Press ??? 3x10-12
Tibia raise ??? 2x13-15
Pylon said:Quitter.
You could join me!!! Together we could rule the Galaxy!!!
I like your set up, nice exercise choices too!!!Pylon said:
For RR about 60 sec, for Shock when you've got your breathe go back inPylon said:
Sweet. 60 sec I can live with...Rocco32 said:For RR about 60 sec, for Shock when you've got your breathe go back in
Power Leg Day
Squats - 315x8, 335x6, x6
HS iso leg ext - 45(ea)x8, 55x8, 70x8
standing calf - 220x8, 250x8, 295 (max)x8
seated leg curl - 180x8, 200(max)x7, x6
Took Roc's advise, dropped a couple of things (leg press, calf press) to concentrate on these lifts and allow for RIs without staying too long. Wanted to do SLDs at the end but equip was tied up and didn't feel like waiting. My hams took a pounding on the curls, so I think they are OK.
Not the day I was hoping for. I feel a little sapped from w/o yesterday, a little low on energy. Still a good w/o, enjoyed it. w/o time right around 40 min.
Squats - 315x8, 335x6, x6
HS iso leg ext - 45(ea)x8, 55x8, 70x8
standing calf - 220x8, 250x8, 295 (max)x8
seated leg curl - 180x8, 200(max)x7, x6
Took Roc's advise, dropped a couple of things (leg press, calf press) to concentrate on these lifts and allow for RIs without staying too long. Wanted to do SLDs at the end but equip was tied up and didn't feel like waiting. My hams took a pounding on the curls, so I think they are OK.
Not the day I was hoping for. I feel a little sapped from w/o yesterday, a little low on energy. Still a good w/o, enjoyed it. w/o time right around 40 min.
Excellent Brother!!! Nice numbers, your hammies will feel it, I promise!!!
nice numbers Pylon!!!! I'm too lazy too look back in your journal...were there any PR's in there today??? 
umm...I don't know. I haven't really been keeping track of them. Let's see...b_reed23 said:nice numbers Pylon!!!! I'm too lazy too look back in your journal...were there any PR's in there today???
Squats - 315x8, 335x6, x6 - PB since the back injury, so PB without a belt or pad...
HS iso leg ext - 45(ea)x8, 55x8, 70x8 - I guess that's a PB...haven't done these very often...
standing calf - 220x8, 250x8, 295 (max)x8 - OK, I know I've never maxed out the machine on this before...
seated leg curl - 180x8, 200(max)x7, x6 - Same here. Never takent he whole stack before.
Well, there you go. 3, maybe all four hit PBs. Keep in mind, I've been doing HIT with higher reps for quite some time, so it makes sense that the weight would hit new highs for power week...
Wow, those ARE some great numbers. Congrats on a great w/o buddy!
nice job Py
Have a great weekend
Have a great weekend
I knew you'd like POWER leg day!!
Fantastic leg strength there Pylon
Thanks to the w/o yesterday, my calves and I are no longer on speaking terms (or walking terms, for that matter...)
My chest is still a little tender from Monday, my arms are sore, my legs are only partially funcitonal. What a great week! Can't wait for RR!
My chest is still a little tender from Monday, my arms are sore, my legs are only partially funcitonal. What a great week! Can't wait for RR!
Sounds like a winner, sorry to hear your not on speaking terms though!!! 
Looks like your doin GREAT, keep it up BRother Pylon!!!
The game last nite was Awesome, the Cards looked great, today will be a better test I think!!!
Looks like your doin GREAT, keep it up BRother Pylon!!!
The game last nite was Awesome, the Cards looked great, today will be a better test I think!!!
Always a good time when the Yanks get spanked!Archangel said:Sounds like a winner, sorry to hear your not on speaking terms though!!!
Looks like your doin GREAT, keep it up BRother Pylon!!!
The game last nite was Awesome, the Cards looked great, today will be a better test I think!!!
Pylon said:
I think I'm one of very few guys that doesn't really enjoy watching sports on TV....
(minus paintball)
(minus paintball)
How can you watch paintball on TV?Seanp156 said:I think I'm one of very few guys that doesn't really enjoy watching sports on TV....
Brother Pylon, I think I have it figured out, check out my journal and let me know what you think!!! It's a play on HIT with a little bit of Rep Range twisted in there, I think it'll work for me!!!
Headed to Toronto for a few days. I love going north. It means I can get a great steak (The Keg) and a hot shave (The Wyndham by the ariport.) Plus the Cards at Skydome? What's not to love?
If Bulk or Allie (or any other canucks) pass thru, I'm staying in the Scarborough area. Any good gyms nearby you could recommend would be appreciated...
If Bulk or Allie (or any other canucks) pass thru, I'm staying in the Scarborough area. Any good gyms nearby you could recommend would be appreciated...
Sounds like you got your fun all planned outPylon said:
You are staging at a hotel near the airport(west)? but Scarborough is at the opposite end(east).Pylon said:
I havent been to scarborough in years. Dont know anyone there anymore. Besides Scarborough Town Center is > 25km (15miles) away from me
sorry cant help with the gym info there.
I'm not staying at the Wyndham, just know I can get a hot shave there. I'm staying in Scrasborough, near our office. (Ironically, I just found out I won't need to go to the office while I'm here, so I could've stayed by the airport. Oh well...BulkMeUp said:Sounds like you got your fun all planned out
You are staging at a hotel near the airport(west)? but Scarborough is at the opposite end(east).
I havent been to scarborough in years. Dont know anyone there anymore. Besides Scarborough Town Center is > 25km (15miles) away from me
Had a horrible time getting here. My flight from STL to St. Paul was delayed, then arrived early, then sat on the tarmac for 20 minutes. I almost missed my connection because the gate agent sent me to the wrong gate. On the plane to Torono, I started to do some work, only to find my laptop screen wab busted somewhere along the line. So I had to stop on the way to the hotel (no map, mind you, just traveling by memory) and buy a monitor so I can use my PC while here. I have no idea how I will get it home.
There is a Bally's two blocks away, though, so headed there this morning to lift.
There is a Bally's two blocks away, though, so headed there this morning to lift.
Pylon said:
Never mind about the bad stuff. The gym is only two blocks away!
I hear and obey, oh cap'n my cap'n!CaptainDeadlift said:
Chest/Back - RR week
Most of the stuff I had planned translates prety well from club to club. I was SHOCKED, however, to find Ballys does not have a T-bar station. I did a quick sub with HS high row...
Incline HS - 160x9, 180x5, 160x7, 140x7
Strength really went in the last 2 sets, warning me of what was to come. I can see that muscular endurance is not my strong suit right now, and I will pay dearly for it...
Pec Deck - 135x10, 10, 7 - drop 120x3
This has quickly become my favorite chest ex. Love the squeeze and focus I get here.
Flat DB press - 40x13, x7 - drop 30x6
After all that, my chest was shot. I had to struggle to get the last set of 30s. I guess that is the point, getting to failure and all, but man oh man, that's rough! (In a good way, of course...)
DB row - 55x9, x9, x9, x7
Hit the weights just right on this, I think. It was a struggle, but felt great. Saw a guy next to me doing pullovers on a swiss ball. I am so going to steal that idea...
HS high row - 180x10, 140x10, x10
Dropped the weight on this because I wasn't happy with my ROM, and I was really feeling it in my tris. The lower wieght helped a little, but my tris refused to settle down. This should have been T-bar rows, which I can do without invoking arms too much. In retrospect, should've done pulldowns.
Rev Pec Deck - 100x13, 6 - drop 80x7
Again, the tris really wanted to do the work. They're helpful like that.
Man, what a great w/o. I have no idea how long I was there, I would guess about 40 min, but that is just a guess. Kept 2/1/2 tempo as best I could, RI of around 60 sec. Really liked it.
OK, off to work, then the ballgame. Catch y'all later...
(Is it wrong that I feel like I should wear a big cowboy hat whenever I leave the country? You know, just to warn people?)
Most of the stuff I had planned translates prety well from club to club. I was SHOCKED, however, to find Ballys does not have a T-bar station. I did a quick sub with HS high row...
Incline HS - 160x9, 180x5, 160x7, 140x7
Strength really went in the last 2 sets, warning me of what was to come. I can see that muscular endurance is not my strong suit right now, and I will pay dearly for it...
Pec Deck - 135x10, 10, 7 - drop 120x3
This has quickly become my favorite chest ex. Love the squeeze and focus I get here.
Flat DB press - 40x13, x7 - drop 30x6
After all that, my chest was shot. I had to struggle to get the last set of 30s. I guess that is the point, getting to failure and all, but man oh man, that's rough! (In a good way, of course...)
DB row - 55x9, x9, x9, x7
Hit the weights just right on this, I think. It was a struggle, but felt great. Saw a guy next to me doing pullovers on a swiss ball. I am so going to steal that idea...
HS high row - 180x10, 140x10, x10
Dropped the weight on this because I wasn't happy with my ROM, and I was really feeling it in my tris. The lower wieght helped a little, but my tris refused to settle down. This should have been T-bar rows, which I can do without invoking arms too much. In retrospect, should've done pulldowns.
Rev Pec Deck - 100x13, 6 - drop 80x7
Again, the tris really wanted to do the work. They're helpful like that.
Man, what a great w/o. I have no idea how long I was there, I would guess about 40 min, but that is just a guess. Kept 2/1/2 tempo as best I could, RI of around 60 sec. Really liked it.
OK, off to work, then the ballgame. Catch y'all later...
(Is it wrong that I feel like I should wear a big cowboy hat whenever I leave the country? You know, just to warn people?)
I almost forgot to share the highlight of my flight in. There were several Asians on the plane, and I was waiting for the lav in the back standing near one when I noticed him look at me, say something to his wife (I guess), then to the cute Asian honey behind him, then back at me. I looked over, ready to glare if needed, and the were all smiling. Then he points at my arms and chest and does what I could only guess was a crab flex (you know, arms in front, curved around...it's what we all do in the mirror every morning...don't lie.) Then he pointed at me and they all smiled. I smiled back, tensed up the arms a little for them. They loved it. Now, I do not claim to have impressive arms by any means, and wasn't trying to fill up space at all, but they seemed impressed anyway. I have to admit, it was kinda fun. I might move to Hong Kong now.
