Whiskey, War, Suicide, and Guns

[Donut62]

Boris is pleased.

I can't draw very good devil horns on my laptop touchpad.

[/IMG]

 

[fat_wilhelm]

Because I wanted to do rows? I always do both during a training week.

I was wondering why that was thought to be such a preposterous decision.

 

[LINK313]

Nice work with the deadlifts.

 

[sombo05]

Donut is like all the teenagers on S&P; he has training ADHD.

Week 1: 5/3/1
Week 2: Sheiko
Week 3: Modified 5/3/1 + Shekio + westside or maybe RTS.

This?

Seriously though, weren't you making good gains on 5/3/1?

 

[Donut62]

Muscle confusion, brah.

7/15/09 - Wednesday - Cardiac Work

60 min HR 120-140. Alternate running/walking in the park with some BW squats and push-ups thrown in. My running shoes are hosed, I need to get some new ones.

 

[sombo05]

Oh. You should try Crossfit then. :icon_chee

 

[Donut62]

7/16/09 - Thursday - Sheiko #29 Week 1 Day 3

Dynamic Warm Up (10min)

Pause Bench:
135x10
175x5
215x4
250x3
265x3x2
285x2x2 (80%)
265x3x2
250x4
215x6
175x8

Squat:
154x10
242x5
308x4x2
352x3x2
380x3x5 (75%)

Good Morning:
154x5
176x5
198x5x3

Chins:
BWx8,8,8,8,9

DB Fly:
15'sx15x3


Great workout. Ready for MORE WEIGHTTTTTT ROOOOAARRRR!

Notes:
1) X-Band walks are a money warm up exercise.
2) Lifting your toes off the ground and keeping them there actually makes good mornings work
3) DB flyes feel good to stretch out the pecs

 

[Donut62]

I've done a lot of hay bailing. It's definetely a workout. Especially with allergies.

 

[liquid!]

I like the use I pertectages in your writeup

*steals idea*

 

[vince89]

Incredible workout, Im proud to have you as my lifting and lifestyle coach.

 

[Chaos Mitten**]

I like the use I pertectages in your writeup

*steals idea*

Are you drunk?

 

[Donut62]

I was wondering the same thing.

 

[fat_wilhelm]

What? You guys never heard of pertectages?

 

[liquid!]

I use 'em. I just don't dicate it in my log. Sheesh.

 

[LINK313]

7/16/09 - Thursday - Sheiko #29 Week 1 Day 3

Dynamic Warm Up (10min)

Pause Bench:
135x10
175x5
215x4
250x3
265x3x2
285x2x2 (80%)
265x3x2
250x4
215x6
175x8

Squat:
154x10
242x5
308x4x2
352x3x2
380x3x5 (75%)

Good Morning:
154x5
176x5
198x5x3

Chins:
BWx8,8,8,8,9

DB Fly:
15'sx15x3


Great workout. Ready for MORE WEIGHTTTTTT ROOOOAARRRR!

Notes:
1) X-Band walks are a money warm up exercise.
2) Lifting your toes off the ground and keeping them there actually makes good mornings work
3) DB flyes feel good to stretch out the pecs

I am liking this workout!

 

[MatterOverMind]

I use 'em. I just don't dicate it in my log. Sheesh.

Dicate - A dication is a molecular species which has two electrons removed. Dications often decay quickly into two singly charged particles. Energy levels of dications can be studied with good resolution by measuring the yield of pairs of zero-kinetic-energy electrons from double photoionization of a molecule as a function of the photoionizing wavelength (threshold photoelectrons coincidence spectroscopy - TPEsCO).

Now I understand.

 

[liquid!]

Dicate - A dication is a molecular species which has two electrons removed. Dications often decay quickly into two singly charged particles. Energy levels of dications can be studied with good resolution by measuring the yield of pairs of zero-kinetic-energy electrons from double photoionization of a molecule as a function of the photoionizing wavelength (threshold photoelectrons coincidence spectroscopy - TPEsCO).

Now I understand.

*haz no spellchecker*

*or grammatastic abilities*:icon_cry2

 

[Donut62]

7/17/09 - Friday - Accessory

DB Hammer Curl: 45'sx12x3
DB Tricep Ext.: 45'sx12x3
H-Roll: 20'sx15x3

Ab Wheel: BWx15x3
KB Side Bend: 28kgx10+10x3
Neck Extension: 20x15x5

DOH Axle Hold: 225x3xALAP
Gripper Closes: Lots


Abs and gunz to lure the girls in, and a strong grip to hold them down.

 

[Donut62]

7/19/09 - Sunday - Sheiko #29 Week 2 Day 1

Squat:
135x10
245x5
315x4
355x3x2
405x2x5 (80%)

Pause Bench:
135x10
175x5
215x4
250x3x2
285x3x5 (80%)

Front Squat:
132x5
220x4x2
275x3x2
308x2x3 (60% of back squat)

Chest Supported Row:
250x10x5

DB Bench:
80'sx10x5

First round of squats felt like total shit, bench and front squats felt strong. So it goes. Left hip still bothers me some on back squats for some strange reason. More stretching needed.

 

[LINK313]

Great job on the front squats. Get that hip stretched out!!!!!