[Standard]

Finally Back at a gym

Well been a little while since i worked out with any actual weights. Got a free trial day at the biggest yuppie gym i have ever been too, there are tv's in all the cardio machines. around the free weights even in the damn change rooms. I ended up "signing" up to said gym and had a special opt out policy written in, if i find a job further then 20km away from the gym i can get out of the membership cost free. So i basically get 3 free months at the gym, then i just show them a paycheque and leave.

Workout consisted of me sporting the saint wilhelms shirt and scaring yuppies.

BOR
135 x 15
185 x 10
185 x 10

Deads
225 x 8 (OH)
315 x 5
365 x 1
405 x 1
425 x 0
405 x 1 (static hold)
315 x 1 (OH)


T-bar row (plates x reps)
4 x 10
5 x 10
6 x 7
7 x 1 (hands started slipping)

Pullups
8
5
5

DB rows
100 x 15

BB curls
75 x 10
110 x 6
110 x 5

Hammer curls
45 x 8

Hands are destroyed the knurling on the bars is nuts. This gym is truly retarded, it was almsot to the point were i was going to say no to 3 free months cause it was that yuppie. Mounds of machines that looked like the seats for rollercoaster rides, no chin up bar, no DB's over 100 like what the fuck?? I was surprised someone had a bar set up for t-bar rows though so i may not be alone there, good news though i get a fitness evaluation haha, god i hate PT's.

[Standard]

Scaring yuppies and lifting weights day 2: chest

Bench
135 x 15
135 x 15
185 x 8
225 x 5
245 x 1
265 x 1
225 x 3

Incline bench
135 x 10
185 x 6
205 x 4
225 x 1
135 x 15

Dips (BW no weight belt, but tri's were tired anyways)
10
10
10
8

French Press
60 x 10
80 x 6
100 x 4

Reverse grip pull downs
high reps, who cares

Cardio

Felt really good today except my right lat kept cramping, probably due to the back yesterday as i usually do chest then back.

[SmashiusClay]

Originally Posted by Standard

Deads
225 x 8 (OH)
315 x 5
365 x 1
405 x 1
425 x 0
405 x 1 (static hold)
315 x 1 (OH)

OH, overhead?

How the hell do you deadlift overhead?

[rEmY]

Originally Posted by SmashiusClay

OH, overhead?

How the hell do you deadlift overhead?

Overhand?

[Feature boy]

LOL, the Brit got pwned big time...

[SmashiusClay]

Originally Posted by rEmY

Overhand?

Ah, gotcha. Surely that would have to be DOH or double overhand, otherwise other sets would be double underhand (ie. one hand is overhand in an opposing grip).

[Standard]

Originally Posted by SmashiusClay

Ah, gotcha. Surely that would have to be DOH or double overhand, otherwise other sets would be double underhand (ie. one hand is overhand in an opposing grip).

I'll add a D for you next time...

[Feature boy]

D'oh!

[Standard]

Day 3: cleaning my manhood

SOHP
95 x 10
135 x 8

Clean and Press
135 x 8
155 x 4
185 x 1
205 x 1
225 x 0 (got the clean D'oh on the push press, tri's still tired)

Hang Cleans
245 x 0 x 3
225 x 1 x 2
225 x 0 x 3

PowerCleans
135 x 8 x 2
185 x 1 x 2
225 x 1 x 2
225 x 0 x 4

Testicle clean
225 x 1 (ouch! enough of this)

DB seated OHP
70 x 9
75 x 6
50 x 10

Laterals (S=side, F=front, R=rear)
25 x 10 x 2 S
25 x 10 x 2 F
20 x 10 x 2 R

Forarm work
wrist curls (flexors i think)
40 x 15 x 3
Plate pinch and hold
30 x 15sec x 3 per hand

Burpees
20 @ 1:40

Treadmill
10 mins @ 5 mph

Damn no wonder i am so tired now, that was alot of volume. Managed to rip a nice blood blister into my plam which happens to have came with 2 regular blisters. Add that with baggin my self (only a stunner) and i think the barbell won today. Tried the hip pop ala mschatz for the hang clean 225 went up easy. Tried the more jumping orientated way on powercleans, liked that too, i find if i make contact on the legs that i get a terrific pop, so i still need work. Diet's kicked ass too, viens everywhere on my arms when i clean so i know the BF% is dropping.

[jk3004]

Damn son, and i thought I was starting some volume training, tht's a ton (literally) of volume you've got going there. Clean and press is the tits.