Thinking bout ya bro. Hope to see ya soon!
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Thinking bout ya bro. Hope to see ya soon!
Just checking in. Hope you are alright big guy!
[B]Hams and Back[/B]
[I]* work from a couple of days ago *[/I]
[center] [IMG]http://media-cache-ec5.pinterest.com/upload/18507048440017016_Q6v88so0_c.jpg[/IMG]
[size=+3][B]You know what time it is...[/B][/size]
[/center]
Things have been a bit out of sync since the storm. My work hours have nearly doubled, and training frequency is down by about 25% or so, but I'm doing what I can to weather the rough patch.
[I]warm up:[/I][list][*]standing DB presses, 1 x 15[*]DB squats, 1 x 10[*]DB RDLs, 1 x 10[*]standing DB curls, 1 x 10[*]pull ups, 1 x 10[*]dips, 1 x 10[*]hyperextensions, 1 x 10[*]knee extensions, 1 x 15[*]lying leg curls, 1 x 12[/list]
HAMS
[U]Sumo deads[/U] (from platform; belt; Vgrips on top sets)
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3
425 x 2
[U]Lying leg curls[/U] (stack weight)
140 x 15
130 x 13
120 x 10
[U]Standing leg curls[/U] (stack weight)
70 x 10
70 x 10
70 x 10
BACK
[U]Bentover BB rows[/U]
135 x 10
225 x 10
275 x 10
[U]Seated high cable row[/U] (using lat pulldown attachment)
140 x 10
160 x 10
160 x 10
[color=crimson][B]The "Take that you lazy bastard!!!" High Frequency Sets[/B] [/color]
[color=crimson][B]_____________________________________________[/B] [/color]
[U]Seated machine flyes[/u]
130 x 10
145 x 10
160 x 10
2 sec holds on all reps
[U]Reverse curls[/u]
60 x 10
75 x 10
90 x 8
[color=crimson][B]_____________________________________________[/B] [/color]
And that was that.
Anyway, me and the fam are all fine after the storm; my thanks goes out to everyone that asked. I hope that my friends in more rural areas (e.g., Bill, etc.) are doing well too.
[B]Impressions:[/B]
[IMG]http://media-cache-ec5.pinterest.com/upload/164803667584383958_pylElMNx_c.jpg[/IMG]
Damn sorry the storm is causing you so many issues. Glad to see your dedication is unwaivered though!
Awesome sumo deads!
[QUOTE=mharrislove;976416203][B]Hams and Back[/B]
[I]* work from a couple of days ago *[/I]
[G][/QUOTE]
Nice to see you back man!
Good to see you back brother. Glad all is well and you're getting in and getting done what needs doing. Good job.
Glad to see you're alright!
Good to see another MHL workout! Hopefully you can see the light at the end of the tunnel regarding the extra workhours.
Good to hear that life is getting back to (semi) normal.
Welcome back my friend.
[QUOTE=mharrislove;976416203
[U]Sumo deads[/U] (from platform; belt; Vgrips on top sets)
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3
425 x 2
[U]Bentover BB rows[/U]
135 x 10
225 x 10
275 x 10
[QUOTE]
You're still moving a lot of iron!
[QUOTE]
Anyway, me and the fam are all fine after the storm; my thanks goes out to everyone that asked. I hope that my friends in more rural areas (e.g., Bill, etc.) are doing well too. [/QUOTE]
Glad you made it through, MH.
Things were much less severe here than was originally forecast. There's some advantage to having a bunch of mountains between me and the ocean.
Here's hoping things get fully back to normal soon, MHL.
Awesome work MH, been out with no power in Jersey bu i'm back!
[B]Quads, and other stuff...[/B]
[I]* Scenes from a couple of days ago *[/I]
[center]
[IMG]http://i743.photobucket.com/albums/xx71/mharrislove/misc/172403491954882896_U65kSMwO_c.jpg[/IMG]
[/center]
[I]warm up:[/I][list][*]standing DB presses, 1 x 15[*]DB squats, 1 x 10[*]DB RDLs, 1 x 10[*]standing DB curls, 1 x 10[*]pull ups, 1 x 10[*]dips, 1 x 10[*]hyperextensions, 1 x 10[*]knee extensions, 1 x 15[*]lying leg curls, 1 x 12[/list]
QUADS
[U]Front squats[/U] (in rack; with belt; no wraps)
bar x 10 wu
135 x 10
185 x 5
225 x 5
275 x 5
305 x 2
Felt like an old friend that I mean to call more often...
[U]Adapted leg presses[/U] (narrow stance; using hip sled machine; stack weight)
330 x 15
330 x 15
330 x 15
Cobwebs got cleared after a few rounds of these.
[U]Leg extensions[/U]
140 x 15
140 x 15
140 x 15
Scraping the burnt bits of toast off with a butter knife...
CHEST
[U]Flat BB bench press[/U] (dynamic resistance)
bar x 10
--------- two doubled red bands, high tension
45 - 135 x 10
115 - 205 x 10
135 - 225 x 10
155 - 245 x 8
175 - 265 x 5
185 - 275 x 5
An exceedingly bad idea...these are outside of my normal rotation/body part split; I just felt like it was time to work chest. But there's a reason why my structured routine is structured... My quads were so pumped from the leg work, that I couldn't properly bend my knees to pin my legs under the bench. Every set felt like a breach of medical ethics, so form and focus weren't the best.
I don't typically press on squat day for a reason... I gotta' feeling that this "instinctive training" bit isn't going to last much longer!
[U]Seated flyes[/U]
130 x 10
145 x 10
160 x 8
Using 2 sec holds at each rep during peak contraction
[color=crimson][B]The "Take that you lazy bastard!!!" High Frequency Sets[/B] [/color]
[color=crimson][B]________________________________________[/B] [/color]
[U]DB front raises[/U]
30 x 10
35 x 10
40 x 8
35 x 10
30 x 10
[color=crimson][B]________________________________________[/B] [/color]
Short and sweet. I hope to get into some more typical extended work over the long weekend (and catch up with the Iron Brotherhood, of course).
I'm still working all weekend - that news is neither new nor exciting - but I will limit my hours for family stuff and general sanity.
See you around...
[B]Impressions:[/B]
[img]http://media-cache-ec5.pinterest.com/upload/190980840419696973_1JgPRXHM_c.jpg[/img]
[img]http://assets.bodybuilding.com/forum/images/icons/icon10.gif[/img]
[QUOTE=2nd_chance;971203283]Keeping your family in prayer for safety. Good work with the iron too :)[/QUOTE]
The good vibes helps; we fared pretty well considering the total impact across the coast.
[QUOTE=Lou1se;972667113]
From across the waters, we have been watching the terrible scenes from this storm, poor NJ!! Also hoping everyone here and their loved ones are safe![/QUOTE]
I appreciate that, Ms. L!
[QUOTE=FlaIronMind;972878493]Passing by. Hope all is safe and well brother.[/QUOTE]
Hey, bro...I'll be comin' to your town soon (both figuratively and literally)!
[QUOTE=ArchAngel'73;972893823]QFT.
If all you see is crap then chances are you have your head up your butt.
[/QUOTE]
The visual on that is challenging, but that will just help me remember that sage advice!
[QUOTE=bamazav;972907593]me too.[/QUOTE]
Thanks, Bama.
[QUOTE=ironwill2008;973174413]S'up, MH.
Get through the storm okay?[/QUOTE]
Yeah, we ended up being over-prepared - but that's a scenario that you will not hear me complain about. It's all good - I'm still following up with some family and friends in harder hit areas, though...
Lol at the commen about front squats! Nice work today. Throwing in some bench at the end really tax your whole body.
[QUOTE=Sillybubba;974276693]Thinking bout ya bro. Hope to see ya soon![/QUOTE]
Back in action, bro...just posted!
[QUOTE=llahhsoj;974281543]Just checking in. Hope you are alright big guy![/QUOTE]
[QUOTE=llahhsoj;976422023]Nice to see you back man![/QUOTE]
Thanks, man! Looking forward to seeing what you've been up to in the iron lab this week!
[QUOTE=Raigs;976421523]Damn sorry the storm is causing you so many issues. Glad to see your dedication is unwaivered though!
Awesome sumo deads![/QUOTE]
Well, it's the storm outside and the storm in my office that is typical of this time of year; the main thing is for me to keep things afloat at home and in the gym during this crazy period. It ain't going to be easy, but I have experience on my side.
[QUOTE=FlaIronMind;976456063]Good to see you back brother. Glad all is well and you're getting in and getting done what needs doing. Good job.[/QUOTE]
I can only imagine what hell you are unleashing in your journal; I'll have to stop by soon to remind myself just how much work I have left to do.
[QUOTE=pastorpritch;976457563]Glad to see you're alright![/QUOTE]
Thanks, man; the weather has just been crazy this year!
[QUOTE=Payton1221;976484563]Good to see another MHL workout! Hopefully you can see the light at the end of the tunnel regarding the extra workhours.[/QUOTE]
Kinda' sorta'...still "many miles to go before I sleep" as Frost says. I actually delegated one job, got another submitted, and just killed one that will have to wait until next year. That leaves one more big deadline to go before the holidays...
[QUOTE=Vytis;976723783]Good to hear that life is getting back to (semi) normal.[/QUOTE]
Yes, the iron helps as normality goes - my brain was starting to tell me that I was a "skinny-fat" guy again.
[QUOTE=bamazav;976725443]Welcome back my friend.[/QUOTE]
Feelsgoodman.jpeg
[QUOTE=ironwill2008;976733763]
You're still moving a lot of iron! [/quote]
Thanks, Bill. Everything feels a little heavier these days, but the a few gut-check lifts here and there are confirming that I'm still in the mix, so to speak...
[quote]
Glad you made it through, MH.
Things were much less severe here than was originally forecast. There's some advantage to having a bunch of mountains between me and the ocean.[/QUOTE]
The same to you - I'm glad to hear that you and wife are okay. Around here, the earlier storms took out a lot of the weaker trees (I live in an area with a relatively dense population of trees in comparison to other parts of the city), so our notorious overground wires did not get the battering that they received the last time around.
[QUOTE=VoxExMachina;976736273]Here's hoping things get fully back to normal soon, MHL.[/QUOTE]
The ship is righting it's course as we speak...
[QUOTE=Stncldsnake;976808233]Awesome work MH, been out with no power in Jersey bu i'm back![/QUOTE]
Oh man, I hope that you guys get up to speed soon; that storm was no joke in NJ!
Strong front squats.
Sucks about working weekends. Rare for me....
Glad to see you still working hard, inclement weather and all. Hope the storm didn't rile you up too much! I'm trying to be active around here again. We'll see how this works.
Damn fine leg day sir!! awesome work MH!
[QUOTE=mharrislove;977177883]Hey, bro...I'll be comin' to your town soon (both figuratively and literally)!
[/QUOTE]
;)
[QUOTE=mharrislove;977180463]
I can only imagine what hell you are unleashing in your journal; I'll have to stop by soon to remind myself just how much work I have left to do.
[/QUOTE]
Lulz. You're not missing much this week. Deload began today. [i]Sigh[/i]. I know, I know.
Good, strong work continues in your dungeon brother. Well done my friend.
Glad you are back some solid sets in there.
[QUOTE=mharrislove;977180463]
Thanks, man! Looking forward to seeing what you've been up to in the iron lab this week!
![/QUOTE]
My motivation has been a little off. I need a deload, but I'm not going to do it before the Dagger log in my signature ends. I'm really thinking about doing my first structured program ever. I have been checking out the programs on here. DTP or Hellraiser training might be strong possiblilites. I've dabbled with DTP a little before, but never followed it. I about get sick everytime that I do DtP though.
[B]Whole Body[/B]
[I]* Corporate Punk catch up workout *[/I]
[center]
[IMG]http://i743.photobucket.com/albums/xx71/mharrislove/misc/thealchemist.jpg[/IMG]
[/center]
[I]warm up:[/I][list][*]standing DB presses, 1 x 15[*]DB squats, 1 x 10[*]DB RDLs, 1 x 10[*]standing DB curls, 1 x 10[*]leg extensions, 1 x 20[*]lying leg curls, 1 x 10[*]pull ups, 1 x 10[*]dips, 1 x 10[*]hyperextensions, 1 x 10[/list]
DELTS
[U]Standing BB OHPs[/U]
bar x 10 wu
105 x 5
135 x 5
150 x 5
175 x 3
[U]Single-arm DB clean & press[/U]
60 x 5 / 60 x 5
70 x 4 / 70 x 4
75 x 3 / 75 x 3
QUADS/HAMS
[U]Front squats[/U]
135 x 5
185 x 5
225 x 5
265 x 5
285 x 4
305 x 2
[U]Adapted leg press using hip sled[/U]
330 x 15
330 x 15
330 x 15
CHEST (and Rear Delts, too)
[U]Flat BB bench press[/U] - shoulder rehab, Phase 2 (dynamic resistance)
bar x 10
[B]--------- two doubled red bands, high tension[/B]
45 - 135 x 10
115 - 205 x 10
135 - 225 x 10
155 - 245 x 8
175 - 265 x 5
185 - 275 x 4
[U]Seated machine flyes[/U]
130 x 10
145 x 10
145 x 10
BICEPS/FOREARMS
[U]Straight BB curls[/U] (with pre-set weights; short bar)
75 x 10
90 x 8
115 x 6
115 x 6
115 x 5
[U]Reverse curls[/U]
70 x 10
80 x 8
90 x 6
[B]Impressions:[/B]
[img]http://media-cache-lt0.pinterest.com/upload/145170787959887793_HMxHhIxz_c.jpg[/img]
That's an incredible amount of work. How long did all that take?
It's good to see another MHL workout!
Regarding the DB clean and press, is that a "hang clean" where the weight is hanging by your side or are you resetting the weight on the floor with each rep?
Great workout MH, killed it!!
Have to admire anyone who is almost lifting their own bodyweight with standing OHP's. Punishing yourself with that full body workout MHL!
[QUOTE=mharrislove;980572793][B]Whole Body[/B]
[I]* Corporate Punk catch up workout *[/I]
[/QUOTE]
Good job getting it in there, MH.
Have a great holiday MH!