Squats, pulls, and curls

Phate89 said:
Im even more surprised no one is paying any attention to him. If that happened in a commercial gym here in SoCal I guarentee people would be staring at him and thinking "wtf is that retard doing?"
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Lawlz. I was at a commecial gym here once. I got some retards laughing at me for doing deads. I hung rings up in the power cage and people stared. People stared when I squatted low and when I warmed up...

Personally, I love it. It makes me feel so much better than them.

Oh, and they probably aren't staring at Karks cause he's so damn ugly :D
 
To your information, when I was at a study hall at my uni the other day a very hot blonde walked by, looked at me, and sorta raised one of the eye brows in a "I want to **** the **** out of you" kinda way. So I'm good looking! The reason no one looks is because I'm a viking, and I'll chop their heads off :D
 
no,,, I think it's the avatar you are wearing on your forehead... weenie boy!

thaat eyeborw lift was--- "eh, what happened to you, so sorry for your situation"

hahahahaha

heheheheheehee

hahahah

I am funny. please don;t hurt my feeling stho, cuz I am sensitive too.
 
Damn! I forgot! I Norway, the equivalent of "blonde" will automatically mean that it's a female, but the English word "blonde" doesn't.. crap :p
anyway, she was a female, a very fine one too I might add.
 
Thursday 07.02.08

Cardio day

Complexes

Complex #2
Upright row (this is really more like a high muscle pull.. I help a bit with the legs
power snatch
thrusters
GM
bent over row

3x3 88 (30 sec rest)
11x3 88 (60 sec rest)

Sum:
duration 22:06 min
AVG HR: 156
MAX HR: 173
Total sets: 14
in 170-190 zone: 02:04 min
More sets and more duration than last time, also more time spent in the zone.
It's really hard getting more time in the 170+ zone with complexes. I can run with 170bpm for a pretty long time, but I can't keep that up for long with complexes. I think I'm gonna try to get up to 30 min with complexes, then I'm gonna do a harder complex (more exercises) and work myself up again.

SS cardio on treadmill
Duration: 13:18 min
Distance: 2.10
AVG HR: 167
MAX HR: 174
Speed: 9-10 (most of the time at 10)
My calves still screw me over here. I think they limit me more in what I can do than my cardio vascular ability.

PWO: The usual. Half before and half after SS cardio.
 
Phate89 said:
Im even more surprised no one is paying any attention to him. If that happened in a commercial gym here in SoCal I guarentee people would be staring at him and thinking "wtf is that retard doing?"
Click to expand...


I totally agree phate, if i was doing this, recording myself, i would get some funny looks like 'what a f*cking idiot'
 
there are some other people doing cleans and stuff there too.,. however, none of them get it right. This one time while I was doing power cleans a guy came up to me and said "wow, I've never really seen anyone do that here, that's awsome (he obviously knew what they were) fun thing was, that entire day, there was another guy attempting to do it right besides me, with horrible form of course :p
 
You should help them out karks. OLY lifts are some of the hardest to get right. They are obviously on a similar path towards strength and power from the fact that they are doing oly lifts instead of endless curls. You should be able to relate. Have a heart, asshole! :D
 
which leads to the whole "to help or not to help" question :p If someone sees me doing it and has enough of a brain to realize that I'm better than them (not that my form is perfect) and asks, I will help them to the best of my abilities. but if they don't ask, it's their problem. Of course, there's a problem since my viking blood requires me to chop off the heads of anyone who disturbs me in the gym.. :D
 
Monday 11.02.08

Strenght day

A1 Sumo deadlift
3x3 352 (almost failed last rep)
4x3 330

this was really tough.. as it turned out to be like first doing 3x3 max, then doing 4x3 max right after eacother, instead of doing 7x3 with a constant weight.. I thought I was going to faint.

B1 Bench Press (touch n' go)
1x3 176
8x3 198

Experimented a bit with technique here. It's hard to explain. I put my feet more back me and more out. so the bench was now going out between my adductors (with my adductors touching the bench) this was easier to my previous form of keeping the feet back, but not quite as much. With this prevous technique all of my tighs would be above the bench, while now the low part of the tigh is actually below the bench. I guess that's the best way I can try to make someone visualize it. Anyways, it helped :D

C1 Pullthroughs
3x12 154

C2 M grip BB bent over row
1x7 154
1x6 154
1x7 154 (used a belt, wanted to see if it made a difference, it did)
1x7 154 (bad rom on last rep)
My back was really fatigued here. I think when doing deadlifts I'll stick to not doing bent over rows, rather other kinds of rows with more support.

D1 Leg press
1x 3:20 min 88 lbs

E1 Iso push up hold
3x30 sec

E2 Iso pulldown holds at chin
1x30 sec 44
2x30 sec 95.7

E3 Situps
1x12 11
2x10 11 (had to use my feet wedged under something to help a tiny bit at the end here)
dang I hate situps :p I really suck at ab flexion exercises.

PWO: The usual.
 
Wednesday 13.02.08

Power day

A1 Hang power snatch
1x3 132
7x3 143

Speed felt good, everyting felt good really :D

B1 Hang snatch high pull
2x3 176
5x3 187

C1 Push press
1x3 176
6x2 187

It's still stabilizing the weight at lockout that's the problem.. no problem getting it there.

C2 Diagonal pulldown
1x12 61.6
1x10 69.3
1x06 69.3

D1 Iso push up hold elevated
3x30 sec BW
I feel these mostly in my shoulders. They are really hard!

D2 Iso cable row hold
3x30 sec 44

D3 Standing ab pulldown
1x12 88
1x10 99
1x12 99

PWO: I'm starting to use 10g of creatine PWO instead of 5. Since it doesn't seem to work, I might aswell experiment with what I've got left.
 
You're killing me at OH pressing :eek:

I couldn't find the "what do you look for in the opposite sex?" thread, but I thought you'd appreciate this:

A girl with a strong lower back.

Why? Simply because a strong lower back means she either:

1.) Has big tits
2.) Does good mornings

You can't really go wrong with either. If she has both, even better! But the fact that she does GM's means she knows her ****, which means she probably has a rockin hot body.

Anyway. Back to your log :D
 
Friday 15.02.08

Work day

A1 PL back squat
1x12 198
1x09 198 (hip hurt a bit)
1x08 187 (hip hurt, stopped the set)

I'm happy with getting 12 reps at 90kg. The goal is to get 12 reps at 100kg! :D
9 rep set vid:

B1 BB Bench press
1x12 132
1x12 154
1x10 154

Triceps is what limits me here.

C1 HardKore DB row (Kroc row)
1x12 74.8
2x10 74.8

C2 DB skull cruchers
2x10 26.4
1x09 26.4

D1 SL CV deadlifts
1x10 53.9
2x10 61.6

Felt these good in my hams and glutes! :D Lower back burning like hell too

E1 Leg press
1x3:40 min 88lbs
This is getting long!

F1 Iso push ups
1xX got a sharp pain in the medial part of my biceps, far up almost right at the armpit.. dunno what it was, but I stopped because of it
2x30 sec BW

F2 Cable row iso holds
1x35 44
1x30 44
1x40 44

F3 Crunches
1x10 22
1x15 22
1x15 33 Dropset 10 bw crunches

PWO: The usual.
 
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Sunday 17.02.08

Strenght day

A1 RDL off 25 plates
1x3 308
4x3 319
2x3 308

Pretty much no progress here since last month :(
Dunno if I had a bad day at this lift or whatever it was.

B1 Incline BB bench 45 degree
2x3 176
6x3 165

pretty much no progress here too. I will be cutting incline BB bench since I haven't seen real progress with it since I started. I need to look better at my bench exercises. I need to find the weak spot in my bench when I bench and choose exercises from that. I think now my weakness is not off my chest anymore, so I'll be doing some floor presses in the future.

B2 Wide cable row
1x12 62.7
2x09 73.7
1x08 73.7

C1 Pistol high box squat
2x3 BW
1x4 BW
1x5 BW
2x8 BW

I can get my glutes to stabilize my femur on lunges and stuff like that, but I need them to be able to do it on knee dominant unsupported unliteral exercises aswell. The box was high as I can't do these very low.

C2 Rop cable tri pulldown
1x10 53.9
1x07 61.6
1x08 61.6

D1 Iso pushup holds
3x30 sec
Still some biceps pain on the first set.

D2 Cable row iso holds
1x30 44
2x35 44

D3 Reverse crunch
1x15 BW
1x13 BW
1x18 BW

PWO: The usual
 
"E1 Leg press
1x3:40 min 88lbs
This is getting long!
"

i dont get it? did you sit there and leg press for 40 minutes? *confused*
awesome log man nice squatting vid! how much is 90kg? like 200lbs? is that including the bar?
 
3:40 min is 3 min and 40 sec ;)

Yes it's including the bar.. always include the bar.
90kg s 198 lbs. I really want to get 220 12 times. I have to be careful though, not to go too heavy. form has to stay smooth throughout the set or my hip will fire up again. So I can't do like ultra hard squats, but I can go until fatique, which is good.
 
I see your doing Iso push ups, read it from T nation as well?
I'll implement it into my upper body session as well, i just didn't think it was too useful.
 
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