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Post by Joey Smith on Sept 3, 2006 19:28:31 GMT -5
Damn bro I cant get over how much you get done at that time in the morning before work!....crazy!....
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Post by Trea on Sept 4, 2006 18:31:05 GMT -5
Yea Breaker John saw the video of the snatch grip deads and guess I'll be doing snatch grip deads instead of off a box for a while, he loved the torture. If I hate it he loves it.
Thanks Marty
Joey I question what I'm doing up that early everytime
9-2 Saturday Cardio 20 min stepper 20 min treadmill various levels
9-4-6 Monday Leg day
ATG paused squats 45x10 95x10 135x5 185x3 225x6 205x6
Leg press 600x20
GHR full x10 snake x10 back x8
Back attack 190x2x22
Abductor 170x17+8
Adductor 200+2 #2 bands doubled x 20+5
Seated calf raise 200x20
Donkey calf raise 320x20
Cybex ab machine 150x15+5 140x20
Hanging leg raise 2x20
Rev leg ext #4 band 2x50
Plate pinch 4x 3-10s
Db swings 55x2x8
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Post by Marty Queen on Sept 6, 2006 12:45:04 GMT -5
That's grueling, bro!
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Post by Trea on Sept 6, 2006 13:20:21 GMT -5
9-5-6 Tuesday Had some great scenery so I had to go back to the eliptical again 25 minutes various levels 10 minutes Rowing
9-6-6 Wednesday Bench day
Decline pinkies on ring 265x3x3 damn these felt heavy as hell
Db press elbows out 90x6 90x8 Its been a while these felt weird after spending so much time trying to keep the elbows tucked in
Db flies 25x2x10 slow with a long stretch
Standing mil press 165x5 hell ya, but afterwards noticed my hip starting to ache 165x4
Band pull aparts #4 x2x20
bb shrugs till grip failure or with hold until grip failure 185x20 225x20 275x11 315x5
1arm db press 60x1x8
Talked with the gym manager about bringing in some stuff, JSP chains & abox to keep it in. He stopped me and immediately started about the insurance liablity being a 24hour fitness center they couldn't allow powerlifting equipment. Then he backed up and told me that he is a AAU record holder and said he see's where I'm coming from yada yada yada. He said this facility caters more towards the soccer moms since thats 70% of their clientel and how they don't really want the power lifting thing there yada yada yada. But in the end he said since I'm there so early in the morning I could bring in chains or a platform or what ever I want as long as I take it with me when I leave out that day. He also told me about a new facility they are building centered more toward BBing/PLing, no areobic rooms so thats cool but its still a 24 hour fitness so I'm sure the same rules are going to apply. I left out with a lot more respect for him and the gym owners the way he explained it to me instead of no you can't do it go away.
My hip has been killing me all day I gotta go get stretched out again this shit is painful as hell. It will kill me today but tomorrow I won't feel anything with it, I don't get it.
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Post by Trea on Sept 6, 2006 13:25:11 GMT -5
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Post by Breaker on Sept 6, 2006 18:44:30 GMT -5
Trea I totally here you there bro Military gyms are like that and nothing can ever compare to a Barbell. Loud Music, Swearing, Shit Talking and if you slam a weight "ha ha big deal". Far as the owner I have to agree with you also at least he was honest and told you exactly why the gym is that way!
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Post by Trea on Sept 8, 2006 13:01:26 GMT -5
9-7 Thursday Cardio
I started off by working up to 3.5mph walking at 0 incline for 5 minutes then move up to 5 on the incline for 2 minutes then move up to 10 on the incline for 2 minutes and then up to 15 max incline for 2 minutes then back to 10 for 2 back to 5 for 2 and then 0 for 2. Increase speed and start all over again. did this 3 times today for 45 minutes This kicked my arse I'm gonna run with it for a while
2-8 Friday Sumo day Weighed in at 254 this morning down 2# from last week, I'm gonna keep going like I am now and next week if I drop another 2# I'm gonna up the carb intake a little.
Sumo Deads 135x10 225x5 275x3 315x1 355x1.5 double overhand grip lost it on the second one added straps 355x5 I knew I should have only gone up 10# like I'm suppose to but I got greedy Someone pointed out that my ass was coming up first so I dropped the weight on the next set 335x5 I was told this set looked perfect wish I had it on video, the guy hit the wrong button and didn't record it
GHR variations 2x8 1x5 sharp pain in left knee couldn't continue had same shit happen Monday at the same point
45 hypers #4 band x 2x20
Seated rows 190x4 180x7 these are starting to look ugly no control slinging the weight
Face pulls 170x2x7 these are starting to look ugly also, leaning forward and using momentum to bring it back
Machine curls 55x20 80x8
Cybex ab machine 150x2x20
hanging leg raise 2x20
db snatches 55x2x8
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Post by Marty Queen on Sept 10, 2006 13:40:36 GMT -5
9-7 Thursday Cardio I started off by working up to 3.5mph walking at 0 incline for 5 minutes then move up to 5 on the incline for 2 minutes then move up to 10 on the incline for 2 minutes and then up to 15 max incline for 2 minutes then back to 10 for 2 back to 5 for 2 and then 0 for 2. Increase speed and start all over again. did this 3 times today for 45 minutes This kicked my arse I'm gonna run with it for a while 2-8 Friday Sumo day Weighed in at 254 this morning down 2# from last week, I'm gonna keep going like I am now and next week if I drop another 2# I'm gonna up the carb intake a little. Sumo Deads 135x10 225x5 275x3 315x1 355x1.5 double overhand grip lost it on the second one added straps 355x5 I knew I should have only gone up 10# like I'm suppose to but I got greedy Someone pointed out that my ass was coming up first so I dropped the weight on the next set 335x5 I was told this set looked perfect wish I had it on video, the guy hit the wrong button and didn't record it GHR variations 2x8 1x5 sharp pain in left knee couldn't continue had same shit happen Monday at the same point 45 hypers #4 band x 2x20 Seated rows 190x4 180x7 these are starting to look ugly no control slinging the weight Face pulls 170x2x7 these are starting to look ugly also, leaning forward and using momentum to bring it back Machine curls 55x20 80x8 Cybex ab machine 150x2x20 hanging leg raise 2x20 db snatches 55x2x8 Wow, solid work there Stuk!
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Post by badrock on Sept 11, 2006 2:32:54 GMT -5
Strong session stuk.....awesome stuff buddy
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Post by Trea on Sept 11, 2006 8:10:00 GMT -5
Thanks guys
9-11 Monday Leg day
ATG paused squats 45x10 135x3 185x1 215x2x6
Leg press 600x20
GHR variations 3x8
Abductor 170x21x4
Adductor 200+2 #2 bands doubled x25 I noticed saturday that my squat stance wasn't anywhere near as wide as those guys, after the set I pulled back one more setting and sat there stretching for a little bit my squat stance right now may be shoulder width or less. I've tried going wider but its to painful to do sets
Seated calf raise 200x15+5
Donkey calf raise 320x20
Cybex ab machine 150x20 160x15+5 stacking additional weight on now.
Hanging leg raise 2x20
Rev leg ext 1x50 each leg
Plate pinches 2 25s x 3
Ran out of time
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Post by Trea on Sept 13, 2006 20:45:27 GMT -5
9-12 45 minutes cardio same shit as last time
9-13
Decline bench pinkies on rings 275x3x3
Db bench elbows out 95x7 95x5 had more press in me stabalizers gave out on both sets
Incline db flies 30x2x10
Standing Mil press 175x2 miss loaded the weight meant to put 165 on 155x5
Pull aparts #3 band x2x20 dropped down a band choked up on it got more range of motion and more feel out of it.
Shrugs 185x25 225x25 275x10 315x3
1 arm db press 60x8 each arm 65x8 each arm
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Post by Trea on Sept 15, 2006 9:55:44 GMT -5
9-14 Cardio same old shit treadmil 55 minutes
9-15 Back Weight 256 damn up 2 pounds from last week I ate like shit this week, been a busy week will get back in the program next week.
Rack deads 395x3x5
GHR variations 3x8
45 hypers #4 band x2x20
Seated row 170x10 180x7
Face pulls 160x8 alot of swinging 150x8
Machine curls 60x20 80x5 drop 60x10
Cybex ab machine 160x15+5 160x10x10
hanging leg raise 2x20
Db snatches 55x2x8
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Post by badrock on Sept 15, 2006 16:10:24 GMT -5
nice session stuk
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 17, 2006 10:24:07 GMT -5
Great workouts. 'I can tell you are a crafty diplomat. It would have been easy to just get pissed at the gym owner and not get to lift at all.
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Post by Joey Smith on Sept 17, 2006 20:24:46 GMT -5
Great back workout Tre!....keep it up bro....
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