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Post by Joey Smith on Jun 13, 2006 21:17:52 GMT -5
Nice work D....like Barry said it is great to be able to workout at other gyms and learn from others and meet people....Hell I drive 2.0 hours to Mt. Airy each week and 2.4 hours to go to AC Fitness in Greenboro....I know all about some driving bro I have been doing it for close to a year and it has helped me tremendisouly....just something to think about....
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Post by Breaker on Jun 13, 2006 22:05:53 GMT -5
Could not have said it better Joey, Derek there is allot of resources out there bro use them to your advantage.
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Post by gopostal42 on Jun 15, 2006 21:57:04 GMT -5
yeah buddy, speed squats using masonal effort! steve maxson came up to app fitness and lifted after whooping up on me on the golf course. it was an awesome day.
squat bar x8 gm's 95x8
12" box squats 135x5 135+green bands (255) x3 225+green bands (345) 8x2
pretty intense sets and i loved it!
back extensions SSB+65 pounds of chain 3x10
this made walking a painful experience, glutes and erectors are DOA when standing up.
the steve maxson special of the day single leg squats bar+65 in chains 3x6 on both legs 6 sets overall
appalachian hanging DB hamstring curls (a wilcox original) 30lb DB 3x12 FEEL THE BURN!
stabilty ball leg raises pink ball 3x12
KETTLE BELL! single arm swings 2x12 each arm
single arm outside swings 2x10 each arm KILLER!!!!!
snatches and side bends 3x5 each arm
im dead and want to go die again after all this! even though it was just a 35 lb KB it was pretty tough especially from the conditioning stand point. as always, i had a great time lifting playing and just chilling with steve. good times
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Post by gopostal42 on Jun 16, 2006 19:40:06 GMT -5
fun day for bench stuff, but when you train westside every day is fun!
bench 45 2x8 45+65 in chains x5 135+65 in chains 6x3 paused first rep, controlled t&g on 2nd and 3rd 165+65 in chains x2 185+65 in chains x1 poof locked out. there was a time a few months ago i missed that. felt easier than the speed sets that time.
some weird single arm shoulder cable pully exercise thingy mabobber 3x10 on each arm pretty heavy
lat pull downs 4x10 HEAVY switched attachment each time
tricep pushdowns 5x8 SUPER HEAVY used different attachments here too
spread eagle abs 55lb db 4x10 awesome!
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Post by Joey Smith on Jun 16, 2006 21:28:42 GMT -5
Wow D all that leg work after playin golf holy shit!....you guys are crazy....next time you guys do some kettle work take some pics of you guys in action....I would like to see that....great fucking work by the way!....
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Post by gopostal42 on Jun 19, 2006 20:23:37 GMT -5
ok, hadn't pulled heavy in a good while so i got the itch today. mowed for 6 hours on a walk behind today so i was a lil beat.
raw deadlift (just the word gives me chills ) 135+130lbs in chains (265) x3 sumo and conv. 225+130lbs in chains x3 (355) sumo and conv. 280+130lbs in chains x1 (410) sumo and conv. 320+130lbs in chains x1 (450) sumo and conv. 350+130lbs in chains x1 (480) sumo and conv. 370+130lbs in chains x1 (500) sumo and conv. 390+130lbs in chains x1 (520) (all sumo from now on) 410+130lbs in chains x1 (540) 430+130lbs in chains x1 (560) 445+130lbs in chains x1 (575) 3.5x bw at lockout (my future goal)
stopped there because of dizziness and volume was probably a lil much for pulling. need to take care of the CNS better than i have in the past.
lat pulldowns 4x15 relatively light switching handles each set
elevated db side bends (obliques) 50lb db 3x8 each side
vastus medialis band work green band 3x15 each leg feel the burn!
hip abductor work doubled up mini purple band 4x15
im freakin beat, time for some food and rest. good day for bein pooped.
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Post by Breaker on Jun 19, 2006 23:12:53 GMT -5
Now that is the kind of Deadlifting that gets my dick hard, kickass Derek very well balanced.
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Post by gopostal42 on Jun 20, 2006 11:49:05 GMT -5
wow we have something in common! it gets embarassing to have a boner at lockout though
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Post by gopostal42 on Jun 20, 2006 20:18:28 GMT -5
worked 1 and 2 boards last week so i hit 3 board today.
bench 135 2x5 185 x3 225x2
3 board 250x1 280x1 300x1 320x1 5lb pr 330x0 was told i missed my groove but i just felt weak
tricep pushdowns 4x15 light
power shrugs 225 3x15
hang clean 225x1 easy, just cuz a douche bag said i couldn't (cleaned 300 lbs shortly after graduating high school)
spotted the rest of the night for a guy who squatted 740 about 3 inches high with double ply briefs and suit. he was comforted by the body builders that said he was real low. i about got sick, never seen him break = in my life 225
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Post by Joey Smith on Jun 20, 2006 20:40:06 GMT -5
Now that is the kind of Deadlifting that gets my dick hard, kickass Derek very well balanced. Thats the kinda workout that makes me say fuck deadlifting!....Great workout D....I love your intensity bro....
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Post by gopostal42 on Jun 20, 2006 22:15:57 GMT -5
lol you need to see it in person and then let me know what you think
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Post by gopostal42 on Jun 22, 2006 19:37:48 GMT -5
went by the gym but didn't stay, i hit a large bucket of balls at the driving range and tried out a few new drivers.
hit 3 new drivers and my current one to compare
old cobra 380 x5 same ol same ol, consistant 10 yard fade good distance
new mactec 460cc x5 stiff shaft this thing felt like it was weighted for a major draw and by god thats what it did, 30 yard draws but not real consistant. it sucked generally speaking.
new ping 460cc G5 x5 stiff shaft felt similar to my cobra but weighted at tad closer to the center of the club head. these all went very straight and ball flight was great. distance was maybe 10-15[ yards longer than my cobra. i really liked this one, it was consistant straight and long.
new cobra 460cc x-speed stiff shaft this club is one bad son of a mother! the shaft cut through the air like a knife. in my warm ups i about lost balance because of the effortless speed this club generates. the first couple of balls went left like crazy, it was like the first time putting on a super tight bench shirt, you don't know what to do with all the power. the last 3 were straight or a small fade with ungodly distance, im talking 290-300 yards with a range ball compared to 280 with the ping and a lil less than that with my current cobra. i give this club a 15 out of 10.
accesory work was iron shots and a lot of sandwedge practicing flop shots and targets.
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Post by Breaker on Jun 22, 2006 22:09:15 GMT -5
As Forest Gump would say "it happens" ;D
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Post by maxson on Jun 23, 2006 14:36:54 GMT -5
Dude, it’s the putter that you need, not the driver. lol Ouch! That left a mark.
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Post by gopostal42 on Jun 23, 2006 15:11:01 GMT -5
LOL, i dont see much difference in any putters. they're all 4 degrees and i hit them about 125. i dont understand what you're getting at there steve.
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