Of Beers and Burger King...

[TonySturch]

Split: Fullbody Routine
Weight: 221.2

Incline Smith Bench: 275x12, 275x12, 275x11
CGBP: 225x10, 225x12, 225x12
Weighted Pullups: 50x8, 50x8, 50x8
Reverse BB Shrugs: 295x25, 295x25, 295x25
Preacher Curl Machine: 115x16, 115x16, 115x16

Comments:
Blargh... Nothing to see here. Move along, citizen.

[TonySturch]

Split: Chinups and incline DB bench
Weight: 223.0

Chinups: BWx20, BWx20, BWx20, BWx20
Incline DB bench: 80x20, 80x20, 80x20, 80x25

Comments:
Holy crap Im a fat ass!!! 223. Time to cut some of the beer, wine and scotch out for a while. Anyway after skipping thursday, had a half hour to try and get something in before the car trip for the weekend. Alternating between chins and db bench seems to hit most of the upper body, and at least I didnt feel completely useless.

[TonySturch]

Split: Push
Weight: 218.8

Smith Bench: 255x15, 275x12, 295x8
Incline DB Flys: 70x12, 70x12, 70x12
CGBP: 205x12, 205x12, 205x12
Y rope pulldowns: 70x15, 70x15, 70x15
DB Snoulder Press: 70x15, 70x13, 70x11

Comments:
Perpetual recurring cold / sickness. Took it easy.

[TonySturch]

Split: Pull
Weight: 219.0

Weighted Pullups: 25x18, 35x15, 45x10
BB Rows: 225x15, 225x15, 225x15
DB Shrugs (Fwd > Rev): 275x20>275x20, 275x20>275x20
DB Curls: 60x10, 60x10, 60x10
Hammer Curls: 60x10, 60x10, 60x10

Comments:
Disease is still getting me down. Hope I can cough it all up this weekend. Anyway, pullups went surprisingly well. Rows were good too, although I dropped weight a bit. I lost considerable strength on the DB curls and hammer curls. I had a lot of upper body movement going on. Tisk tisk.

[TonySturch]

Split: Push
Weight: 220.0

Smith Bench: 275x12, 275x12, 275x12
Incline DB Flys: 70x15, 70x15, 70x15
CGBP: 205x12, 205x12, 205x12
Military: 150x10, 150x10, 150x9
DB French Press: 40x12, 40x12, 40x11

Comments:
Started off OK, but quickly lost motivation. Very lackluster workout. Oh well. On a side note, it looks like All the execs and the IT dept will be moving to a new office building with a gym on campus. I have no idea what amenities it has, but it gives me a chance to get a shorter workout in every night after work. Right now, I have to drive the 40 minutes home on nights I work out, and then drive 30 minutes back to the girlfriends house. It will be much easier just to work out after work and only have my 10 minute commute. Cant wait to take a tour of the building.

[TonySturch]

Split: Pull
Weight: 219.8

Weighted Pullups: 45x10, 45x10, 45x9-1/2
DB Rows: 85x20, 85x20, 85x20
DB Curls: 60x10, 60x10, 60x10
Hammer Curls: 60x10, 60x10, 60x10
Rack Pulls: 365x8, 395x8, 415x4

Comments:
Better, but still not a great workout. The cold is still slowly tapering off. Weighted pullups were good though. DB rows knocked the snot out of me for teh rest of the workout. I wish I could go higher with the DBs, but thats all I can fit. Twenty reps were killer. Probbaly could have eeked out a few more reps on the first couple sets, but my form was getting questionable at best. Anyway, curls were blah. The usual too much body motion. Rack pulls were good, eben though they were a bit on the light side. ZERO back pain, thank god. Ill have to do these for a while before trying to reincorporate deadlifts again. The last set was cut short due to failing grip.

Also, I saw the new corporate offices we're gonig to be moving into. The gym was locked at teh time, but looking through the glass door, it looked like it was exclusively machines. No free weights. Might be useful for light days. Maybe i can do a four day routine; heavy push/pull, light push / pull. I dunno, maybe its completely useless. We'll see.

[TonySturch]

Improvised Workout

Concentration Curls: 25x32, 25x30, 25x28
OH DB Tri Ext: 25x50, 25x50, 25x75
Elevated Leg Pushups: 40, 40, 40
Lateral Lifts: 10x20, 10x20, 10x20

Comments:
I was feeling like a fat lardo last night at the girlfriends apartment last night. I took a couple of her little 10# DBs and strapped two together with her 2.5# weighted gloves. Gave me something to do while we were watching Oceans Eleven on tv.

[TonySturch]

Split: Push
Weight: 219.4

Incline Smith Bench: 275x11, 275x11.5, 275x10
CGBP: 205x14, 205x15, 205x14
Downward Cable Flys: 90x25, 110x20, 110x18
Skull Crushers: 100x15, 100x15, 100x15
DB Shoulder Press: 70x18, 70x16, 70x16

Comments:
I felt rather unmotivated this whole workout, however looking back on it this morning, I guess its not as bad as I though. Incline bench suffered a little bit, but CGBP and skulls seem to have some back to normal. DB shoulder press might be a touch off from my max, but will probably come back once I do them with some frequency. I havnt done downward cables in forever, so it was a nice change of pace. My shoulder is still nagging me between the front and medial deltoid. No pain, but enough to make me stay cautious of it working out. Its even bothersome when shifting gears on my drive to work, but i wouldnt exactly call it painful.

[BluntD]

Also, I saw the new corporate offices we're gonig to be moving into. The gym was locked at teh time, but looking through the glass door, it looked like it was exclusively machines. No free weights. Might be useful for light days. Maybe i can do a four day routine; heavy push/pull, light push / pull. I dunno, maybe its completely useless. We'll see.

1 vote for "completely useless"


I don't get some of these new age machine-only gyms. Lame. The original manager who opened my gym stocked it with a lot of goofy machines. The current manager who's been there for a long time now said if he were there when it opened, he wouldn't have selected any of that crap and would have gotten plated-loading hammer strength stuff instead, which is definitely a step up in that department anyway.

Workouts looking good. How did those rackpulls feel?

[TonySturch]

1 vote for "completely useless"


I don't get some of these new age machine-only gyms. Lame. The original manager who opened my gym stocked it with a lot of goofy machines. The current manager who's been there for a long time now said if he were there when it opened, he wouldn't have selected any of that crap and would have gotten plated-loading hammer strength stuff instead, which is definitely a step up in that department anyway.

Workouts looking good. How did those rackpulls feel?

Im sure it has to do with liability. Its in an office building, not a purpose built gym. Theres no staff there. Its behind a locked door with a keypad. Im sure most of the time its just one guy in there working out alone on his lunch break or after work. I could see why they wouldnt want to come in to find some dead guy on a bench with a barbel laying across his neck. HS machines are nice. My old gym and school gym both had an extensive collection of them.

Racks feel very nice on the upper back. The problem is that my grip is failing when I do them on the smith, due to the much thicker bar. On the positive, I can keep a double overhand grip much heavier because the bar cant rotate out of your hand. But on the negative, even with a mixed grip, the thickness of teh bar limits overall weight. Im strongly considering using the free barbell for racks, however I dont trust the strength of the brackets that clip on to the smith... Im pretty sure something would bend, or the welds woudl fail. Not really that big a deal, cause I could always weld something stronger myself, but I do worry about whatever gets crushed when the bracket does give out. Im pushing my luck with the poundages Im using on this cheap smitty. Maybe i should leave well enough alone.

As always, thanks B.

[TonySturch]

Split: Pull
Weight: 218.6

Weighted Pullups: 50x10, 50x10, 50x10
BB Rows: 255x12, 255x12, 255x12
BB Shrugs (Front > Rear): 275x25>275x25, 275x25>275x25
DB Curls (short rest): 60x10, 50x10, 40x15
Hammer Curls (short rest): 60x15, 50x15, 40x15

Comments:
Blasted my way through the pullups with what is likely the first time I made 50x10 for all three sets. BB rows were a little akward at first, but came together by the last set. Shrugs were also pretty solid, although I probably should have done one more superset, as im just not feeling the after-effects this morning. Curls and hammers were done in drop set fashion with shortened 45 second rest periods, as opposed to the usual 90 to 120 seconds of rest. I like this method because it really lets me stay true to form instead of breaking down towards the final set. All in all, not too bad.

[daYDreAmErX]

Holy Batman strong pullups

sorry, been away for a little while

[TonySturch]

Holy Batman strong pullups

sorry, been away for a little while

Thanks man. Hope youre feeling better after the freakin swine flu. Shiiittttty.

[TonySturch]

Split: Fullbody
Weight: 218.4

Smith Bench: 275x12, 275x12
BB Rows: 255x12, 255x12
Inc. DB Bench: 80x24, 80x24
BB > DB Shrugs: 305x20>80x30, 305x20>80x30 (No rest)
CGBP: 225x12, 225x12
Weighted Pullups: 50x10, 50x8
DB Shoulder Press: 80x15, 80x15
DB Curls: 60x10, 60x10
DB Hammer Skulls: 40x15, 40x15
Reverse EZ Curls: 100x15, 100x15

Comments:
Best workout Ive had in quite some time. Started out a little bit unmotivated, but quickly got past it. Flat bench felt much more difficult than usual, however DB bench game me an amazing stretch. I seriously wish I had some heavier DBs. Maybe I could try using those 25# plates. Another standout exercise was the BB rows. These really felt good. Form stayed pretty damn good, and I kept my elbows nice and tucked in for that middle back hit. The BB / DB shrug superset was another winner. Def gonna keep that in the rotation. All in all, a great workout. Lets hope I can have a repeat performance on thursday.

[TonySturch]

Split: Fullbody
Weight: 218.4

Weighted Pullups: 50x11, 50x10
Incline Smith Bench: 275x10, 275x11
Rack Pulls: 415x8, 415x8
Inc. DB Fly: 65x15, 65x15
Rev BB > DB Shrugs: 295x20>80x30, 295x20>80x30 (No rest)
Military Press: 150x14, 150x15
Hammer Curls: 65x10, 65x10
Skullcrushers: 100x15, 100x15
Preacher Curls: 115x15, 115x15
Y Rope Tri: 70x18, 70x18

Comments:
Another solid workout last night. Pullups were badass. I really feel like im going down in strength on most of my chest exercises. Not really sure what thats all about, historically chest has been my best muscle group. Hopefully it will come back soon. Rack pulls were a nice addition here. I alternated grip ever rep. Im also liking the shrug superset. The heavy BB shrugs feel good but the lighter DB shrugs are the icing on the cake.

[TonySturch]

Split: Fullbody
Weight: 214.8

Weighted Pullups: 50x10, 50x10
Smith Bench: 275x12, 295x8
CGBP: 225x11, 225x10
BB Rows: 225x15, 225x15
Inc. DB Flys: 65x16, 65x16
BB > DB Shrugs: 305x25>80x30, 305x25>80x30 (No rest)
DB Shoulder Press: 65x20, 65x20
DB Curls: 60x10, 60x10
DB Hammer Skulls: 45x14, 45x15
Reverse EZ Curls: 100x15, 100x15

Comments:
First workout in a week and a half since I had a bacterial upper respiratory infection. God I hate the air quality at work. So much dust and **** in teh vents. they never clean the place. I cant wait to get out of this building. Ive been sick nearly once a month for the last 3 years. /Rant.

Not too bad a workout, especially since I was still winded. Pullups were nice and strong. Everything else might have suffered a little, but not horribly. Had great form on everything except DB curls. I probably should have dropped those down a bit. Great stretch and Im feeling that perfect amount of soreness two days later.

[TonySturch]

Split: Legs
Weight: 215.4

Hack Squats: 225x20, 275x12, 325x10
Calf Raises: 225x20, 225x25, 225x25
Leg Extension: 180x15, 180x15, 180x15
Leg Curl: 135x12, 135x12, 135x12

Comments:
First real leg day in longer than I care to admit. Glad I had a chance to hit them. Hack Squats were pretty decent. Had a bit of knee pain on the first set, but after narrowing the stance just a hair, the next two were less painful, despite the heavier weight. Calf raises were brutal. Cut the first one short due to foot pain. I stand on a set of hex DB handles to get a good ROM, and my shoes were too soft. I had to swap shoes to something with a little more support. Leg extension and leg curls were also pretty rough after squats. The quads were giving out, at the end, but without much pain. The hammies, however, were screaming at me. Mmmmmm.

[bigplay_jt]

Split: Legs
Weight: 215.4

Hack Squats: 225x20, 275x12, 325x10
Calf Raises: 225x20, 225x25, 225x25
Leg Extension: 180x15, 180x15, 180x15
Leg Curl: 135x12, 135x12, 135x12

Comments:
First real leg day in longer than I care to admit. Glad I had a chance to hit them. Hack Squats were pretty decent. Had a bit of knee pain on the first set, but after narrowing the stance just a hair, the next two were less painful, despite the heavier weight. Calf raises were brutal. Cut the first one short due to foot pain. I stand on a set of hex DB handles to get a good ROM, and my shoes were too soft. I had to swap shoes to something with a little more support. Leg extension and leg curls were also pretty rough after squats. The quads were giving out, at the end, but without much pain. The hammies, however, were screaming at me. Mmmmmm.

Good times Sturch, yeah just did my first serious leg day in a while last week too. I bet you are a little sore right now. Keep it up man.

[TonySturch]

Split: Fullbody
Weight: 217.8

Weighted Pullups: 25x18, 25x16
Incline Smith Bench: 275x12, 275x10
DB Rows: 80x20, 80x20
Rev BB > DB Shrugs: 305x25>80x30, 305x25>80x30 (No rest)
Pec Deck: 180x25, 230x18
Military Press: 150x11, 150x12
DB Hammer Curls: 60x15, 60x15
Skull Crushers: 100x18, 100x16
Preacher Curls: 125x12, 125x12
Y Rope Pulldown: 70x20, 70x16

Comments:
Whooo Hoooooo! Third day in a row. Hammered out a pretty good workout here. Incline bench was a little tougher than normal, which has really been the case over the last month or so. Otherwise, everything was pretty good. Pec Deck came out of nowhere and surprised teh hell out of me. Military was also lackluster, but by that point I was already pretty beat up. Skulls were another standout, I guess Im gonna have to up the weight next time. Overall Im quite pleased with the last few workouts. I can barely stand today my legs are so shot.

[TonySturch]

Split: Fullbody
Weight: 215.4

Smith Bench: 275x12, 295x10, 315x6
Rack Pulls: 395x10, 435x8, 465x6
DB Curls: 60x12 > 50x12 > 40x15 (45 second short rest period)
DB Hammer Tri Press: 45x15 > 40x16 > 35x15 (45 second short rest period)
Lateral Lifts: 20x20, 20x20, 20x20
Pullups: BWx19, BWx17, BWx16

Comments:
Had to get at least one quick fullbody workout in over teh long weekend. Finally got teh chance saturday morning. Workout was good. First time benching 315 in quite a while. I think I need to bump up the weight again and drop some reps. Im losing strength, or at least not gaining any. Rack pulls felt great. One of these days Ill put deadlifts back into the rotation, but for the time being these are certainly better than nothing at all. i only wish I had a lower rack setting, as the plates are nearly a foot off teh ground. I dont really trust my 5" box at this weight, but maybe one day Ill try it. I use it for BB rows at 255, so maybe it will hold up to an additional 200 pounds. I just dont want to be on there when it fails. Anyway, the traps, upper back, rear delts all get hammered even with the limited ROM. My lower back, quads and hammies dont feel quite as much, but perhaps thats for the best since Ive been running into so many back issues doing full deads.

Beer:
Right after my workout, My buddy dan invited my G/F and I to a charity pub crawl for ALS, in memory of his neighbors father who passed last year. Had a blast making our way through 8 bars and for a good cause. Even with most places offering deals, 10+ straight hours of drinking and eating took its toll on the wallet to the tune of nearly 300 bucks. Money well spent if you ask me. The stand out beers were all from the blue point brewery: Their hoptical issusion IPA (old fav), their pale ale (first time for me), and of course the 2 dollars for all you can drink in one hour Oktoberfest (guess its out of season now). Good times.

[TonySturch]

Improvised Workout

Pushups: 40 (Elevated Leg), 50 (Regular)
Concentration Curls: 20x40, 20x40
Lateral Lifts: 10x25, 10x25,

Comments:
Had to work late monday and tuesday night, had dinner at my aunts house last night, I have the company holiday party tonight, and then Im heading out east tomorrow night for the weekend. Not gonna get a chance to workout at all this week. I had about 20 minutes to kill this morning, so I threw in a couple of exercises with the limited tools I have at the girls place. Better than nothing I suppose. Got my heart rate up for sure. Ill see what other exercises I can piecemeal in over the next couple days. Wish I had a pullup bar.

[BluntD]

The stand out beers were all from the blue point brewery: Their hoptical issusion IPA (old fav).

That's funny, I was going to write you about how I had one of those a couple weeks back when I was visiting my Grandma up there (would have given you a shout but alas it was a family vacation; maybe next summer..). I liked it! Don't know if I'd go for it over my normal stalwarts, but it was definitely something I would drink again when back up that way.


Where are you headed this weekend?

[TonySturch]

That's funny, I was going to write you about how I had one of those a couple weeks back when I was visiting my Grandma up there (would have given you a shout but alas it was a family vacation; maybe next summer..). I liked it! Don't know if I'd go for it over my normal stalwarts, but it was definitely something I would drink again when back up that way.


Where are you headed this weekend?

Whoops, i meant hoptical illusion... I cant be bothered to proofread. Glad you liked it. Its prevalent enough around here that I can usually find it at the bar if they dont have any of teh usual staples. Never even seen stalwarts, whats its deal? Anyway, the girl's dad has a little place on the north fork in east marion, so were heading out there, with my two brothers and their girlfriends, for a little wine tasting and bar hopping. And hopefully this time Ill grab a growler or two from that brand spankin new greenport brewery. Yeah dude, def gotta meet up for a little beer adventure next summer. Just let me know next time youre up. BTW, sick job on the deadlifts a few days ago. Congrats on the new PR.

[BluntD]

Whoops, i meant hoptical illusion... I cant be bothered to proofread. Glad you liked it. Its prevalent enough around here that I can usually find it at the bar if they dont have any of teh usual staples. Never even seen stalwarts, whats its deal? Anyway, the girl's dad has a little place on the north fork in east marion, so were heading out there, with my two brothers and their girlfriends, for a little wine tasting and bar hopping. And hopefully this time Ill grab a growler or two from that brand spankin new greenport brewery. Yeah dude, def gotta meet up for a little beer adventure next summer. Just let me know next time youre up. BTW, sick job on the deadlifts a few days ago. Congrats on the new PR.

Heh, I didn't see that typo either. Just saw Blue Point and "hoptical" and it registered. And by stalwarts I mean my usual dependable choices like Dogfish Head or Sierra Nevada, NOT an actual brew.

I'll definitely keep in touch in regards to that. I'm planning a trip there with the lady so that will be easier to stop off and say what's up...and go for a spin in the Z.

Thanks for the compliment on deads. You're putting up sick numbers in here as always.

[TonySturch]

And by stalwarts I mean my usual dependable choices like Dogfish Head or Sierra Nevada, NOT an actual brew.

Im retarded. My g/f, my brother, and his g/f are all english teachers. I probably should have known that...

Nice man, sounds like a plan. Speaking of the car, Im actually finally getting around to freshening up the ford 9" rear I have for it. Its been sitting around under a tarp for the last year and a half. I cant believe the stock ten bolt has held up as long as it has. Once that 9 goes in, I have my eyes on a nice little direct port kit. See if I can chase down the 550 to 600 whp range... Should get us to the bar quickly.

[TonySturch]

Split: Fullbody
Weight: 218.0

DB Squats: 45x30, 45x30, 45x30 (45 each DB)
Weighted Pullups: 50x12, 50x12
Smith Bench: 275x12, 305x9
BB Rows: 255x12, 255x12
Inc. DB Flys: 70x15, 70x15
BB > DB Shrugs: 305x25>70x30, 305x25>70x30 (No rest)
DB Shoulder Press: 70x22, 70x22
DB Curls: 60x10, 60x10, 60x10
CGBP: 225x11, 225x10, 225x10

Comments:
Good workout. Started in the morning before work, and did the DB squats at my girlfriends house. I put together some misc extra plates I had lying around the house, and a couple of old handles, and I came up with a set of 45 pound DBs. Perfect to bring to the GFs place. Anyway, got a good little leg burn going in the morning. Later in the evening I went back to my place to hit the weights. Good workout overall. Bench went surprisingly well. As did weighted pullups. I decided to do only one bi and one tri exercise, three sets each. Just figured Id try it out.

[TonySturch]

Split: Fullbody
Weight: 217.0

Weighted Pullups: 50x12, 50x12
Incline Smith Bench: 275x11, 275x10
DB Rows: 85x25, 85x25
BB > DB Shrugs: 325x20>80x30, 325x20>80x30 (No rest)
Pec Deck: 230x14, 230x15
Military Press: 150x14, 150x14
Hammer Curls: 65x10, 65x10, 65x10
Skull Crushers: 100x15, 100x15, 100x15

Comments:
This was a really good workout right up until I tweaked my neck on military press. The big standout for me was the DB rows. They felt great. Form was spot on. Really felt them targeting my mid back. I was still very sore from two workouts ago, and so my bench, pec deck and pullups were more difficult than usual. Definitely feeling the after effects today...

[BluntD]

You know damn well you're sandbaggin on those DB rows

[TonySturch]

You know damn well you're sandbaggin on those DB rows

Gotta duct tape a few dumbbells together to get where youre at...

[BluntD]

Gotta duct tape a few dumbbells together to get where youre at...

Ha, I already have to do that (well, minus the duct tape.. I do have to stack one DB on top of the other). I'd really like to try a true heavy DB row set one day without having to worry about stacking.