9/07/2006
First, a quick note. Some of you may have read the start of my overhead squat thread many moons ago, and, thus, understand why my workout logs start w/ body parts rather than movements, i.e. “back” rather than “pull”. For those that read the first word and cringe, however, here’s the deal:
I lift at a gym that is across the street from where I work. I lift on my lunch hour. I enjoy lifting. I enjoy lifting enough that I’d rather go every lunch hour (five days a week) than three days a week and sit my ass at my computer for some hardcore solitaire or minesweeper the other two days. Since I’m going to the gym five days a week, I split it up to work for me. Even though the log titles make it look like a bodybuilding routine, hopefully you read on far enough to realize that the exercises are pretty sound. I just distribute them a bit more than most. Now…
Back:
Zercher Deadlifts from the floor (no belt):
135 x 3
225 x 2
315 x 1
335 x 1 (old PR)
345 x 1 (new PR)
(I will follow up w/ photos of cool forearm bruises as soon as they peak.)
One Arm Dumbbell Rows:
This is sort of my pet exercise, but I’ve been hitting BOR’s so much lately that these have been neglected a bit. I do love them so, however. Last time I did ‘em, I hit the 150 for like 22 reps and 150’s are as high as our dumbbells go so I decided to get creative today. I took my big-ass rope that I carry with me at all times and jerry-rigged a 25 pound plate to the bottom of a 150. Voilà… 175 lb. dumbbell.
175 x 7, each side
150 x 10, each side
150 x 10, each side
150 x 10, each side
Thickbar Pullups:
We don’t have a thick bar at my gym, but this is where my big-ass rope comes in handy once again. I just wind it tightly around the pullup bar and voilà… instant thick bar.
Bodyweight x 6
Bodyweight x 4
Bodyweight x 4
(I suck way worse at these than I used to)
Towel pull-ups:
Bodyweight x 4
Bodyweight x 6
Then, did three sets of stiff arm pulldowns for some much needed fluff. Weight and reps inconsequential.
Finished with Tabata mother-fuckin’ burpees.
In other news, Tayon missed his workout yesterday, so he was pulling double duty today w/ some shoulder work. He hit a strict OHP PR at 185 and a push press PR of 225. Nice!