Perseverance, Inc.

[Lou1se]

Flex I can't believe your journal has 4 stars :/

[-=FLEX=-]

Flex I can't believe your journal has 4 stars :/

Haters gonna hate.

[-=FLEX=-]

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=-

[marquettedomino]

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=-

Damn Flex strong like bull......lol SRS good stuff.

Your gona hit 30k posts today. early congrats

[mmater]

30,000 posts?!!??! You are either really cool or have been bored for way too long. The verdict is still out.

[drudixon]

30,000 posts?!!??! You are either really cool or have been bored for way too long. The verdict is still out.

I wonder what it'd be if he didn't get banned so much....

Good workout Jim. Bet the back's feeling full today.

[MatTheCur]

The GHR is kinda tricky.You should Definitely use a tutorial for first-timers. I have used it a few times and honestly I do not like it one bit. I would just rather use a 45-degree back extension setup. Crossfitter will use it also for situps and that just crushes my tailbone and lower spine. All around a piece of equipment that can be done without, IMO.

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.

[-=FLEX=-]

Damn Flex strong like bull......lol SRS good stuff.

Thank you sir.

Your gona hit 30k posts today. early congrats

I dunno if that really deserves a congrats....condolences maybe?

30,000 posts?!!??! You are either really cool or have been bored for way too long. The verdict is still out.

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.

I wonder what it'd be if he didn't get banned so much....

lmao

Good workout Jim. Bet the back's feeling full today.

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.

[LisaSkinnoble]

You're getting stronger and stronger and stronger. Very good work!

[pharty]

I am 85% sure we have one of those but I need to youtube how to do it, it's like 3ft off the ground and I have no idea how to use it, would probably get stuck dangling by one leg.

YOU DO??? We only have this, I think


Awesome work as always Mr. Flex!

[ArchAngel'73]

That CGP stack has your name written all over it next session.

[-=FLEX=-]

You're getting stronger and stronger and stronger. Very good work!

Awesome work as always Mr. Flex!

Thanks ladies.

That CGP stack has your name written all over it next session.

Pretty sure I have to at least try it, Bri.

[thehobbes]

Nice work FLEX, looks like you're maxing out the whole stack on a lot of things these days.

YOU DO??? We only have this, I think

Yep we have this:

[-=FLEX=-]

Nice work FLEX, looks like you're maxing out the whole stack on a lot of things these days.

Thanks hammy; other than bench press and shoulder press I am very happy with my lifts and very happy with my muscle development.

[swooshie]

Happy Thanksgiv .......... oh wait, you're Canadian ........

Happy Tomorrow is Thursday, Flex

[Korr]

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.

You still cutting......or?

That CGP stack has your name written all over it next session.

CGP? Please enlighten for those of us unaware.

[Lou1se]

Thanks hammy; other than bench press and shoulder press I am very happy with my lifts and very happy with my muscle development.

Chest and shoulders are your weak points huh? KIDDING!! lol

Nice work generally and wtg on the Pulldowns!

[-=FLEX=-]

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=-

[-=FLEX=-]

Happy Thanksgiv .......... oh wait, you're Canadian ........

Happy Tomorrow is Thursday, Flex

Happy Thanksgiving, sw00sh

You still cutting......or?

Not even close.

CGP? Please enlighten for those of us unaware.

Close Grip Pulldowns

Chest and shoulders are your weak points huh?

True story.

Nice work generally and wtg on the Pulldowns!

Thanks Louise.

[drudixon]

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....

[-=FLEX=-]

Good workout. The 175 x 1 shoulder press is awesome. What's your PR on that?

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.

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....

Going up to 55 today here. Not bad.

[swooshie]

Flex I can't believe your journal has 4 stars :/

Say wut???? I just gave you five stars, Flex .... just so you know

[-=FLEX=-]

Say wut???? I just gave you five stars, Flex .... just so you know

Thanks sw00shie

[mmater]

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.

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.

[mmater]

Nice turkey day workout!!!!

[ArchAngel'73]

Y the rear delts 1st?
Don't they negatively impact your pressing? -never done it that way, I'm curious.

[thehobbes]

Nice DB pressing!

[-=FLEX=-]

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 uploading

[-=FLEX=-]

[baker]

Mirin deads. Damn.