[Ascendant]

20 minutes, lvl 2 incline, speed 3.8, heart rate 120

20 minutes core/abs

Cheesburger w/double patty.

[Ascendant]

2-10-08

Atlas Stones

245*4
275*3

245*3
275*2
330*1

245*1
275*1
330*1
385*1

245*2
275*1
330*1
385*1


Rack pulls
135*8
315*6
495*4
675*1
675*1
675*1
675*5
585*11

Seated cable rows
200*7
300 (stack)*7
300*8+2 neg.
300*12+3 neg

DB Shrugs
120x12
These sucked: you had to hold at the top for 5 seconds, then your partner says down, and you go up again. So it was a minimum of over a minute of shrug contractions with 120#'s per hand.

85x12 - Normal

I've been fighting a cold and an attachment to an ex-gf so I've been feeling run down. Stones could've been better, rack pulls went VERY well, rows were good, by shrugs I was done.

[Ascendant]

It's been a while, not much has been happening. I'm going to try to be more regular.

Anyway, last Sunday was strongman day:

Yoke - worked up to 540#'s 100 ft 30 sec. Finished with 2 sets of 420 - 100 ft - 17 seconds. Form is getting better.

Went to the gym and did deadlifts from the ground, worked up to a quick 535, finished with a set of perfect 405 x 10, no bouncing no hitching. GOOD set.

DB Hamstring curls (if you don't know what they are...be glad) 60x8, 80x8, 90x8, 100x8

Finished training with bb shrugs:
405x15
405x15
455x25



Last night bench:

135x8
225x8
315x4
365x2
405x1
440x1
480x1

Very pleased with this bench set. I've lost 15 pounds the last two weeks from under eating, haven't worked out the entire time, and was running on low sleep AND....no mp3 player! That right there is a huge deal.

Finished with some dead-benches (pins set at chest level in a power rack) and worked up to 315 from a dead stop for an easy 4.

Lastly I decided (random) to hit some hang cleans. Everything felt light and snappy, and I didn't even have my oly shoes, and I still hit a PRETTY EASY PR of 275x2.

Problem is: we use ****l plates there, not bumpers, so I'm having to catch the weight on the way down... Ouch.

That's it for now. Core today, legs tomorrow, shoulders (via log, et al) on Sunday.

[BlondeWarrior]

Hey, I'm glad to see you back! I was wondering what happened to you!

I'm not too pleased to hear about the shitty eating.... boo! Take care of yourself!

[thethirddiaz]

You are a fucking beast. 480 bench and 275x2 hang clean in the same workout? Nice.

'Grats on the PR. I'll be interested to see what you can do with all of your equipment on a good day.

[ThinkGreen]

Nice benching man, very impressive. Was that raw or with a shirt?

[Ascendant]

Thanks guys, very much appreciated. It makes me want to keep posting which can only help my consistency.

The 480 was without a shirt, and was pretty quick, actually. I was wondering what I'd have hit with my mp3 player as well.

So I went and bought 90 bucks in groceries last night, it should last a week and a half with no worries of it running out. So I should be good on the eating front.

Legs tonight, hopefully. Who says 'hopefully' to legs??

[Ascendant]

Oh, and can someone make me an avatar? I hate messing with those things.

[Barut]

You have to wait until you get an orange belt man. Post whore it up.

[Ascendant]

Fine. How many to orange?