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Post by Boris on Apr 19, 2008 20:08:34 GMT -5
Where do you start those rack pulls Gable?
Nice workout btw.
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Post by gable on Apr 20, 2008 16:58:01 GMT -5
Thanks! I start them just below knee height.. just barely below knee height.. Should I move the pin height around? as a side note, I posted some before and now pics of myself if anyone is interested. igable.com/pics/There is one before.. and then the rest are from friday.. nice for me to "see" some changes in comparison..
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Post by gable on Apr 20, 2008 17:04:27 GMT -5
04/20/2008 - 1700 -
Sick.. as hell today..
On a bright, side note I was able to squeeze off two pullups (palms away, grip just wider than shoulders) yesterday, which was totally nice.. I did a few "sets" of em. It was the first time I had been able to.. those are WAY harder than they look.. two weeks ago I couldn't do one..
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Post by gable on Apr 21, 2008 19:31:03 GMT -5
04/21/2008 - 1750 - Squats - 135 x5 175 x5 175 x5 175 x5 175 x5 175 x5 Front Squats - 100 x5 100 x5 100 x5 100 x5 100 x5 Lunges - 45lbs x32 45lbs x20 45lbs x20 Barbell Shrugs - 275 x12 275 x12 275 x12 Back squat form was better, I am going to continue to focus on the, until I feel better about adding more weight. Front squats felt good, form is much improved. Lunges, walking in front of my house carrying a 45lb plate hurt.. in an awesome way.. and the dog followed me as I did em, for support..
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Post by gable on Apr 22, 2008 20:00:09 GMT -5
04/22/2008 - 1900 Pull ups - bw x3 bw x3 bw x3 bw x2 bw x2 Hanging Knee Raises - bw x10 bw x10 bw x8 bw x8 bw x8 Dislocates / Torso Twists - (stretches from SquatRX #2) 10 each 10 each 10 each 10 each 10 each 15 min walk with the dog, Bosley, aka: Blunder Mutt .. igable.com/bosley.jpgigable.com/bosley1.jpg
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Post by gable on Apr 23, 2008 18:49:50 GMT -5
04/23/2008 - 1800 -
Flat bench press - 45 x10 160 x5 160 x5 160 x5 160 x5 160 x5
Incline press - 45 x10 110 x5 110 x5 110 x5 110 x5 110 x5
Barbell rows - 140 x5 140 x5 140 x5 140 x5 140 x5 140 x5
Cardio - 15 min walk with dog
Everything felt nice tonight, a good solid workout. Bench press form is coming along nicely, finally.
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Post by gable on Apr 24, 2008 18:19:03 GMT -5
04/24/2008 - 1745 -
Pullups - bw x3 bw x2 bw x2 bw x2 bw x2
Hanging leg lifts - bw x8 bw x6 bw x5 bw x5 bw x5
Cardio - 20 min walk.
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Post by gable on Apr 26, 2008 12:46:18 GMT -5
04/26/2008 - 1150 -
Deadlift - 235 x5 235 x5 235 x5 235 x5 235 x5
Rack pulls - 265 x5 265 x5 265 x5 265 x5 265 x5
Pullups - bw x3 bw x2 bw x2 bw x2 bw x1
Barbell shrugs - 275 x12 275 x8
I was pretty gassed at the end.. otherwise a nice workout..
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Post by gable on Apr 27, 2008 18:41:40 GMT -5
04/27/2008 - 1700 -
Flat bench press - 45 x20 160 x5 160 x5 160 x5 160 x5 160 x5
Floor press - 160 x5 160 x5 160 x5 160 x5 160 x5
Decline press - 95 x5 95 x5 95 x5 95 x5 95 x5
Chinups - bw x5 bw x4 bw x3 bw x3 bw x3
Declines felt a bit easy.. I might go more decline or more weight next week. That was my first attempt at em.. everything else felt nice..
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Post by gable on Apr 28, 2008 19:15:58 GMT -5
04/28/2008 - 1755 -
Squats - 135 x5 175 x5 175 x5 175 x5 175 x5 175 x5
Front Squats - 105 x5 105 x5 105 x5 105 x5 105 x5
Lunges - 45 x20 45 x20 45 x20 45 x18 45 x12
BB shrug - 275 x14 275 x12 275 x9
Cardio - 15min walk
Squats better, still having to work hard to NOT GM outta the hole.. lunges were wicked..but good.
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Post by gable on Apr 29, 2008 21:20:09 GMT -5
04/29/2008 - 2050 -
Chinups - bw x4 bw x3 bw x2 bw x2 bw x2
Hanging knee raises - bw x12 bw x12 bw x12 bw x12 bw x12
Dislocates / Torso Twists - more stretches from SquatRX #2 10 each 10 each 10 each 10 each 10 each
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Post by gable on Apr 30, 2008 19:16:30 GMT -5
04/30/2008 - 1730 -
Cardio - 5min @3.4 on treadmill, warmup
Flat bench press - 135 x5 155 x5 175 x3 185 x3 195 x2 205 x1 210 x1 215 x1 --barely
Floor press - 155 x5 165 x5 175 x4 185 x3 195 x2
Barbell rows - 145 x10 145 x10 145 x10
Barbell shrugs - 275 x10 275 x8
Cardio - 15min walk with the dog
I had a friend come over and help me with bench, it was nice to be able to push myself that much. Nice workout overall, a bit gassed by the time I got to the bb shrugs.
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Post by Boris on Apr 30, 2008 22:00:28 GMT -5
Nice job! Those pull-ups are looking stronger and stronger too!
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Post by gable on May 1, 2008 8:38:10 GMT -5
Thanks.. things really are moving along nicely. I have been doing pullups, chinups, etc. as much as possible. It is nice to look back and see the progress there.
My squats are coming along, but slower than I would have liked. I'm being patient though, and really, really making myself focus on form, and timing. I can't tell you how many times I've watched the SquatRX vids.. Working on NOT GM'ing out of the hole.. I think my shoes are partly to blame. I usually lift in running/cross trainers, and they have a pretty steep hell. I might try some Chuck T's this weekend.
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Post by gable on May 1, 2008 18:53:43 GMT -5
05/01/2008 - 1750
Hanging leg raises - bw x8 bw x6 bw x6
Chinups - bw x 4 bw x3 bw x 3
Barbell Shrugs - 275 x12 275 x12 275 x10
Decent off day workout.. kinda tired.. and in a hurry.. I am taking my daughters out to Outback tonight....!!!
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