Squats, pulls, and curls

Saturday 01.12.2007

Work capacity day

I was tired today, I had to get up at 7am to have an exam at from 9am to 1pm, then I got home, ate, and went to the gym, energy was kinda low as I was tired from getting up and from the exam. Because of all that, this session wasn't balls to the walls.

A1 Narrow stance high box squat
1x10 132
1x7 154

I had to stop at 7 because my lower back hurt, this had nothing to do with the squats themselves as I had been feeling it before I started too. Weird thing was, later that workout when I felt my lower back it was like touching ice, it was VERY cold to the touch.. I have no idea why, but a cold muscle is easier to injure.

B1 Alternating Reverse lunge
1x10 35.2
2x10 39.6

that's reps for each leg.

C1 45 degree incline Db bench
1x12 44
2x12 48.4

my neck hurts on these. I think I kinda tense it, I've tried everything and I can't get it to stop. I think it might have something to do with these benches being short (it's not just me being tall, these benches ARE darn short) so I can't comfortably rest my head on the bench.

Gotta use DBs more!

C2 one arm cable row
1x12 44
1x12 48.4
2x12 51.7

D1 DB ab rollouts
1x4 BW
1x5 BW (less ROM here)

These didn't quite go as planned, using the DBs was really weird.

E1 Low to high cable woodchop
1x10 22
1x12 27.5
1x13 27.5

Did them "full contact style", but tried some of the reps with just rotating the upper torso.

Question: Are you suppose to keep your feet and hips still here, or should they rotate too as they do in a full contact twist? Or can you do both (I'm guessing this), or is it dangeoraus to do the "full contact twist style" here?
2 dbs, one in each hand.

F1 Cable ext rotation
3x8 5.5


PWO: The usual
 
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Karky said:
my neck hurts on these. I think I kinda tense it, I've tried everything and I can't get it to stop. I think it might have something to do with these benches being short (it's not just me being tall, these benches ARE darn short) so I can't comfortably rest my head on the bench.
Click to expand...

Better think twice next time you reach for the glass of milk, huh? :p
 
what does this have to do with reaching for a glass of milk? Sorry, I don't get it :p

Can't recall making a post about people in Norway being tall.. maybe it was a joke.
I'm 6'4.. 6'2 is for short guys :p :D
 
Karky said:
Did them "full contact style", but tried some of the reps with just rotating the upper torso.

Question: Are you suppose to keep your feet and hips still here, or should they rotate too as they do in a full contact twist? Or can you do both (I'm guessing this), or is it dangeoraus to do the "full contact twist style" here?
Click to expand...

I move my inside foot especially, so of course the hips move. What the hell is full contact style?
 
Question: Are you suppose to keep your feet and hips still here, or should they rotate too as they do in a full contact twist? Or can you do both (I'm guessing this), or is it dangeoraus to do the "full contact twist style" here?
Click to expand...

Rotate everything.
 
Karky, he said rotate everything. You need to be rotating your neck, ears, shoulders, fingers, and probably your ass. You gotta move your body like a cyclone, is what I'm sayin. You gotta make someone want to do it all night long, cause you move your body just like a cyclone. Just like a cyclone. Yeah.
 
LeiYunFat said:
Karky, he said rotate everything. You need to be rotating your neck, ears, shoulders, fingers, and probably your ass. You gotta move your body like a cyclone, is what I'm sayin. You gotta make someone want to do it all night long, cause you move your body just like a cyclone. Just like a cyclone. Yeah.
Click to expand...

lmao that song.
 
LeiYunFat said:
Karky, he said rotate everything. You need to be rotating your neck, ears, shoulders, fingers, and probably your ass. You gotta move your body like a cyclone, is what I'm sayin. You gotta make someone want to do it all night long, cause you move your body just like a cyclone. Just like a cyclone. Yeah.
Click to expand...
lmfao hahaha nice
 
lol! You guys :p

I'm gonna train today, strenght day. I'm pretty darn sore, but I think when I get all warmd up it won't bother me.
 
Monday 03.11.2007

Strenght Day

A1 Sumo romanian deadlift
1x3 264
1x2 275
1x1 286
1x3 269.5
1x2 280.5
1x1 291.5
1x12 220

I felt some discomfort in my knees when I was done with these. I think it's from the wide stance. Anyways, I kinda liked them, I really had to use my hips, which is good. I couldn't use a lot of weight either, I didn't even get 3 plates. But I guess it's ok :p

B1 45 Incline BB bench
1x3 154
1x3 165
1x1 176 (I thought this would go better since I got 3 at 165.. but it didn't)
1x2 170.5
1x2 165
1x3 165
1x3 165
1x2 165

It was weird going heavy on these, as you can see, some of the sets I got 2, some I got 3.. I think it got something to do with the fact that the people who made this gym obviously don't know a DB from a BB. The floor is so slippery that when I use leg drive the entire bench sometimes slides backwards..

C1 Chinups
1x7 BW
1x5 BW

C1.5 Elbows flared dual pulley row
1x12 99
1x12 121
1x12 132
1x12 143

I really felt these in my middle back. Cool exercise.

C2 Skull crushers
1x9 22
1x2 33
1x8 22

So I was really sure I'd be able to rep 33 like atleast 5 times, but I had to stop after 2.. that was pretty weird, since I got 22 easy..

D1 High pully cable side bends
1x12 46.2
1x12 46.2
1x12 53.9
1x12 53.9

These were pretty cool. I had to fight to stabilize the cable, but my obliques still got a good workout! And I need more stabilization work for the shoulders.

E1 Single leg CV deadlifts
1x9 53.9
1x9 53.9
1x8 61.6

I figured I'd get creative and try these on one leg, SLRDL style. for those of you who doesn't know, CV deadlifts are deadlifts done at a low cable pulley.

can you say "glutes and lower back"? :D

PWO: The usual.
 
I've noticed lately that my glutes are getting bigger. This is awsome! Since when I started training my legs were just sticking right out of my back :D
I think doing lots and lots of pulling, both bi - and unliteral has helped a lot! + the fact that I started putting my roid injections directly into my butt. :D
 
LOL You have a fan, Karks...maybe she doesn't get it from the avatar...


But uh...yeah...I want to see some glute pics. I'm sure PB can tell you a good way to do them.
 
Karky I am so glad you are open about everything now with your ass being sore and everything :D Yeah do what Lei said and become P.B's apprentice in glute picture taking.
 
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