Flex I can't believe your journal has 4 stars :/
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Thread: Perseverance, Inc.
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11-20-2012, 08:03 PM #8881.
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11-21-2012, 01:35 AM #8882
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11-21-2012, 04:19 AM #8883
Back & Traps
Had another solid back session today; forced myself to do some more weight on the pulldowns, getting 3 sets of 5 at 240, which is only one plate less than the whole stack. Best I've ever done previously at this weight is 3 measly reps.
Rest of the workout was pretty much a carbon copy of last week; and I'm more than OK with that.
Close Grip Pulldowns
160 x 12
220 x 6
220 x 6
230 x 6
240 x 5
240 x 5
240 x 5
220 x 6
220 x 6
Freemotion Lift Single Arm Cable Shrugs
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
^^^ Whole Stack
Seated Close Grip Cable Rows
240 x 8
285 x 6
285 x 6
290 x 6
290 x 6
295 x 6
295 x 6
^^^ This machine pisses me off; it's never been set up properly. Too much friction. Not smooth at all. Did OK considering...
Chest Supported T-Bar Rows
135 x 8
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
LifeFitness Standing Calf Machine Shrugs
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
Wide Grip Pulldowns - Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
That's it.
Delts & Triceps tomorrow.
-=FLEX=-Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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11-21-2012, 05:16 AM #8884
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11-21-2012, 05:28 AM #8885
- Join Date: Aug 2009
- Location: Lubbock, Texas, United States
- Age: 42
- Posts: 3,249
- Rep Power: 4863
30,000 posts?!!??! You are either really cool or have been bored for way too long. The verdict is still out.
"There's something about a heavy weight that makes a body not want to get under it. Part of the fun of weightlifting is rousing one's spirit and getting under a heavy weight in spite of one's more sensible survival instincts." -Stenn
"Conditioning prepares you for battle. Cardio makes you really good at running slowly away." -Chris Shugart.
TEAM AMAZON - Sisterhood of Iron
My Journal: http://forum.bodybuilding.com/showthread.php?p=571188111#post571188111
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11-21-2012, 05:40 AM #8886
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11-21-2012, 05:42 AM #8887
Personal opinion/preference, naturally... The glute/ham raise is probably the best assistance exercise for the posterior chain.
http://www.t-nation.com/free_online_...se_from_a_to_z
AKA: If you want MOAR squat butt, great hamstrings, stronger knees, better calves, etc., do GHRs.Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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11-21-2012, 05:56 AM #8888
Thank you sir.
I dunno if that really deserves a congrats....condolences maybe?
lolz
I take a lot of flack for my post count. But it's not hard really. A dozen or so journals (was following 25+ at one point - used to take me at least an hour daily to visit/comment in all of them), and few chat threads, plus random posts here and there.
Also I has no friends and I don't watch TV. So my forums are pretty much my nightly entertainment.
lmao
Feeling thick, tight, solid. Would've got Lisa to take a pic when I got home from the gym but no time. Maybe some progress pics this weekend...
Hovering around 240 these days.Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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11-21-2012, 06:18 AM #8889
- Join Date: Feb 2010
- Location: Streetsville, Ontario, Canada
- Age: 59
- Posts: 12,830
- Rep Power: 136262
You're getting stronger and stronger and stronger. Very good work!
No drama: You know where we are.
Hello and welcome to our newest member jackbauer.
Meet stats:
April 2017 - 235/135/270
Aug 2017 - 245/125/285
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11-21-2012, 06:31 AM #8890My Journal
Sometimes there's lifting talk. Sometimes notsomuch.
http://forum.bodybuilding.com/showthread.php?t=135168601
*Sponsored* ProMera CapsiBlast=Completed
http://forum.bodybuilding.com/showthread.php?t=153005161
*Sponsored* ProMera Con-Cret=Completed
http://forum.bodybuilding.com/showthread.php?t=146080323&p=907575483&posted=1#post907575483
*TEAM AMAZON* Sisterhood of Iron
Benched 185x2 and isn't afraid to tell you ALL about it:)
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11-21-2012, 06:42 AM #8891
That CGP stack has your name written all over it next session.
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11-21-2012, 05:19 PM #8892
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11-21-2012, 05:29 PM #8893
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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11-21-2012, 05:34 PM #8894
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11-21-2012, 06:50 PM #8895
Happy Thanksgiv .......... oh wait, you're Canadian ........
Happy Tomorrow is Thursday, FlexCaring about what people think of you is useless. Most people don't even know what they think of themselves.
Stop watering dead plants
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11-21-2012, 07:02 PM #8896
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11-21-2012, 09:50 PM #8897
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11-22-2012, 04:15 AM #8898
Delts & Triceps
Barbell presses were not great today, but I made up for that on the dumbbell presses by making some meagre improvement.
Triceps work was good.
Rear Delts - Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
40 x 12
Seated Barbell Press - Behind Head
95 x 12
115 x 10
135 x 8
155 x 3
155 x 3
155 x 3
165 x 2
175 x 1
175 x 1
175 x 1
155 x 3
135 x 5
Seated Dumbbell Press
70 x 5
70 x 6
70 x 6
75 x 5
75 x 5
75 x 5
80 x 3
80 x 3
80 x 3
Tricep Pressdowns
200 x 8
200 x 8
200 x 8
200 x 7
200 x 7
200 x 7
LifeFitness Seated Tricep Press
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
That's it.
Deadlifts tomorrow.
Happy Thanksgiving to my American friends.
-=FLEX=-Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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11-22-2012, 04:17 AM #8899Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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11-22-2012, 04:25 AM #8900
Good workout. The 175 x 1 shoulder press is awesome. What's your PR on that?
Y'all should come down to the states next year for some Turkey on Thanksgiving. You and Lisa are welcome in Atlanta any time. It was 70 here yesterday. Not going to ask what it is there today....B: 285
S: 375
D: 555
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11-22-2012, 05:51 AM #8901
Since I started training again: 180 for a single; got that last week and once back in the spring.
Lifetime is somewhere around 300; I forget exactly. I was a junkie for this exercise when I was young. Nothing like repping the hell out of 225 BTN Press and watching people's jaws drop.
Going up to 55 today here. Not bad.
Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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11-22-2012, 06:07 PM #8902
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11-22-2012, 06:42 PM #8903
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11-22-2012, 07:05 PM #8904
- Join Date: Aug 2009
- Location: Lubbock, Texas, United States
- Age: 42
- Posts: 3,249
- Rep Power: 4863
Yep, I have already read that article (I visit that site daily). using the GHR as it's name is defined is great. My body structure "fits" better in a 45-degree back extension machine. Its mainly for sit-ups (as I see in my gym all the time) is what my tailbone will not tolerate. I don't doubt it's effectiveness, just a tool I prefer not to use.
"There's something about a heavy weight that makes a body not want to get under it. Part of the fun of weightlifting is rousing one's spirit and getting under a heavy weight in spite of one's more sensible survival instincts." -Stenn
"Conditioning prepares you for battle. Cardio makes you really good at running slowly away." -Chris Shugart.
TEAM AMAZON - Sisterhood of Iron
My Journal: http://forum.bodybuilding.com/showthread.php?p=571188111#post571188111
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11-22-2012, 07:06 PM #8905
- Join Date: Aug 2009
- Location: Lubbock, Texas, United States
- Age: 42
- Posts: 3,249
- Rep Power: 4863
Nice turkey day workout!!!!
"There's something about a heavy weight that makes a body not want to get under it. Part of the fun of weightlifting is rousing one's spirit and getting under a heavy weight in spite of one's more sensible survival instincts." -Stenn
"Conditioning prepares you for battle. Cardio makes you really good at running slowly away." -Chris Shugart.
TEAM AMAZON - Sisterhood of Iron
My Journal: http://forum.bodybuilding.com/showthread.php?p=571188111#post571188111
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11-22-2012, 07:15 PM #8906
Y the rear delts 1st?
Don't they negatively impact your pressing? -never done it that way, I'm curious.
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11-22-2012, 08:19 PM #8907
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Nice DB pressing!
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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11-23-2012, 04:29 AM #8908
Power Friday
Last week was pretty goddam epic and I honestly didn't know how I was going to do better this week; but somehow I managed.
Added a rep @ 455 and 475 on the deads and added 10 lbs to the top set, getting a new strapless PR @ 535.
Also added a couple reps on the top 2 sets on leg press.
HOLY HELL
teh d34dZ
Chalk Only:
135 x 8
225 x 6
275 x 6
315 x 6
365 x 6
405 x 6
435 x 3
Belt & Chalk Only:
455 x 3 (+1)
475 x 3 (+1)
535 x 1 PR (no vid) (+10lbs)
455 x 3
Only one back-off set today; I was spent on these.
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 10 (+2 reps)
1,020 x 10 (+2 reps)
And out of time.
Trained all 5 days this week so no lifting this weekend.
Happy Friday, kids.
-=FLEX=-
Also; vid of 475 x 3 DL is uploadingInsta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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11-23-2012, 05:00 AM #8909Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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11-23-2012, 05:19 AM #8910
Mirin deads. Damn.
Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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