Whiskey, War, Suicide, and Guns

[thethirddiaz]

That is a lot of work and a nice top set. Nice job.

 

[Donut62]

Gary is a scary looking guy.

 

[Cap'n]

Nice benching you balding bastard.

 

[enright3060]

You suck at lifting. I suggest you take up crossfit.

 

[modena1983]

Great benching.

 

[Donut62]

9/15/09 - Tuesday - Recovery

Treadmill:
30 mins HR 120-130

Squat:
132x25x3

Hammer Strength Pressy Thing:
135x25x3

Hammer Strength Rowy Thing:
135x25x3

Foam rolling, stretching, rolling around on the ground like a fat immobile whale x lots

 

[modena1983]

I like the hammer strength stuff.

 

[Donut62]

9/16/09 - Wedneday - Lower 2

Deadlift:
-4 warm up sets-
440x5
440x5
440x5
440x5
440x5

Front Squat:
-2 warm up sets-
220x6
242x6
264x6
264x6

GHR:
BWx10x3

Ab Pulldowns:
2 Light bands x 20x3


Deadlift felt shitty, front squats felt easy. So it goes. All reps dead stop and beltless this cycle.

 

[modena1983]

*also did deadlifts and front squats.
*is not nearly as strong.
*sheds a tear.

 

[XTrainer]

9/16/09 - Wedneday - Lower 2

Deadlift:
-4 warm up sets-
440x5
440x5
440x5
440x5
440x5

Front Squat:
-2 warm up sets-
220x6
242x6
264x6
264x6

GHR:
BWx10x3

Ab Pulldowns:
2 Light bands x 20x3


Deadlift felt shitty, front squats felt easy. So it goes. All reps dead stop and beltless this cycle.

Dead stops on the front squats? That's hardcore, tough even at lighter weights.

 

[Donut62]

No, I was just referring to the deadlifts on the dead stop part. I guess I should have clarified.

 

[Donut62]

9/17/09 - Thursday - Upper 2

Push Press:
-3 warm up sets-
205x5
215x5
225x5 (+5 PR)
210x5

Close Grip Incline:
-2 warm up sets-
225x6
225x6
225x6

Seated DB Military:
50'sx10x5

Pull-Ups:
BWx6,6,6,6,6,6

Blast Strap Inverted Row:
BWx15x3

Rear Delt Fly:
20'sx10x3

One Arm Hangs:
BWx30 secondsx2 (each hand)

Was still sore as hell from benching glory on Monday so knocked a set off what I had planned for the main lifts. Recovery work tomorrow, off Saturday.

 

[Donut62]

9/18/09 - Friday - Recovery

Treadmill:
30min HR 120-140

Squats:
135x25x2

Reverse Hyper:
BWx25x2

Hammer Strength Bench:
135x25x2

Hammer Strength Row:
135x25x2

Foam rolling, stretching, glute circuit

 

[modena1983]

Can i get the what and the why on the glute circuit? just curious.

 

[ghostwipe]

I'm going to do an entirely hammer strength-based training regimen and tell everyone it's because that's what you do.

 

[Donut62]

9/20/09 - Sunday - Lower 1

Squat:
-4 warm up sets-
385x4
385x4
385x4
385x4
385x4
385x3

RDL on Block:
225x6
345x6
345x6
345x10

Leg Raise:
BWx10x3

Today generally sucked a nut. The plan was for a fairly easy 385x4x6 but all the sets were pretty damn hard and getting 4 on the last set was less than 50/50 so I racked it and ended the embarrassment. I blame Godsen's gym.

 

[enright3060]

Enright's uninteresting observation: some days just suck.

 

[Zerocrew1984]

Come on, you had a 4th rep. You'll do better next time.

 

[enright3060]

I figured he was drunk the night before.

I tried a heavy set of beltless squats today because Godsen does it.

 

[Donut62]

Beer is natures most effective pre workout beverage.

I probably should have just kept drinking until the morning.