530AM YMCA
Bit sore
Close Grip Bench - Index on smooth - 135x30 185x30 225x56 225x35
DB Bench - 3x30
Hammer Incline - 2x10 fairly heavy
Hammer Bench - 2x10 fairly heavy
Abs etc
Friday, March 31, 2006
Thursday, March 30, 2006
Fedora Core 5
I'm in the process of installing Fedora Core 5 Linux on my 6 home machines. Great stuff! This marks about the 8th year I have not run that excrement known as MS Windows at home. ;)
Get it here:
FEDORA
Grab a torrent and taste the future!
Get it here:
FEDORA
Grab a torrent and taste the future!
Time Again
There are now 2 threads running on the GB whining about hand size and the "credit card" set. Get your fuking diapers off.
;)
;)
Thursday Workout - 3/30
530AM
Lower Back Ab Circuit
Upright Row w/ Apollon's Axle - 10 sets.
Inverted Row - feet elevated - w /Apollon's Axle - weight on chest - 90lbs 90lbs 45lbs - fast pace kept over a dozen reps each set. Recycle from 45 next workout.
1/2 York 80 - 3 sets 5 reps full deadlift each hand.
Left - 1/2 York 80 +10lbs - 3 sets 2 reps - concentrating on getting a few inches of air.
Right - Blobette - worked up to 5lbs in platemates.
Titan's Telegraph - fingers on top - single hand - 2sets.
Music:
Witch - Witch
Heavy!
Lower Back Ab Circuit
Upright Row w/ Apollon's Axle - 10 sets.
Inverted Row - feet elevated - w /Apollon's Axle - weight on chest - 90lbs 90lbs 45lbs - fast pace kept over a dozen reps each set. Recycle from 45 next workout.
1/2 York 80 - 3 sets 5 reps full deadlift each hand.
Left - 1/2 York 80 +10lbs - 3 sets 2 reps - concentrating on getting a few inches of air.
Right - Blobette - worked up to 5lbs in platemates.
Titan's Telegraph - fingers on top - single hand - 2sets.
Music:
Witch - Witch
Heavy!
Wednesday, March 29, 2006
Get in Shape Reminder
It is fine to work grip. BUT some need to work on the rest of their bodies. It can only help.
Wed Workout - 3/29
530AM
Up to early.
YMCA
Did a bunch of pulls with rope. Circuit trained around. Groggy at start. Picked up momentum towards end. "Feeder"
Hit upright rows etc tomorrow.
Up to early.
YMCA
Did a bunch of pulls with rope. Circuit trained around. Groggy at start. Picked up momentum towards end. "Feeder"
Hit upright rows etc tomorrow.
Tuesday, March 28, 2006
Headphones
What is it with all these boneheads in their "lifting" videos that show more concern in adjusting their ipod headphones than preparing to lift? Get a fuking boombox and stop being ignorant.
;)
;)
Tuesday Workout 3/28
530AM
Woke up with sore back. Weather change
Lowerback Ab Circuit
GRIP
1/2 York 80 - 3 setsx5 full deadlifts
Left - 1/2 York 80 - worked up over 4 sets to 12.5lbs. Concentrated on getting air and moving it.
Right - Blobetter - worked up to 2.5lbs. Felt solid.
Titan's Telegraph - one hand - fingers on top. 50reps
Towel Roll - 3 laps.
Started strong, but towards end ran out of gas. Bit sore from double weekend sessions.
Woke up with sore back. Weather change
Lowerback Ab Circuit
GRIP
1/2 York 80 - 3 setsx5 full deadlifts
Left - 1/2 York 80 - worked up over 4 sets to 12.5lbs. Concentrated on getting air and moving it.
Right - Blobetter - worked up to 2.5lbs. Felt solid.
Titan's Telegraph - one hand - fingers on top. 50reps
Towel Roll - 3 laps.
Started strong, but towards end ran out of gas. Bit sore from double weekend sessions.
Monday, March 27, 2006
Monday Workout - 3/27
530AM
YMCA
Close Grip Bench - Index on smooth - 135x30 185x30 225x54 225x35 225x25
Hammer Bench, Hammer Decline, Hammer Incline - 2 laps
Shoulder Rehab
Abs
YMCA
Close Grip Bench - Index on smooth - 135x30 185x30 225x54 225x35 225x25
Hammer Bench, Hammer Decline, Hammer Incline - 2 laps
Shoulder Rehab
Abs
Sunday, March 26, 2006
Sunday Workout 3/26
6AM
Lower Back /Ab Circuit
Upright Row w/ Apollon's Axle - 10 sets. Short Rest
Inverted Rows - w/ Apollon's Axle - Feet Elevated - weight on chest - 90lbs,85lbs,45lbs,45lbs,45lbs solid reps. Short rests
1/2 York 80 - 2 sets 5 full deadlifts each hand.
Left - worked up to 7.5lbs attached - half way up. +5lbsx2 full dls
Right Blobette - worked up to 3.75lbs got solid air under it. Backed off to 1.25lbs for a few more breaking singles.
12LB Sled to rear
Brookfield Stick
Frontlever with Axe
Wiped out.
MUSIC:
Bal Sagoth - The Power Cosmic
Lower Back /Ab Circuit
Upright Row w/ Apollon's Axle - 10 sets. Short Rest
Inverted Rows - w/ Apollon's Axle - Feet Elevated - weight on chest - 90lbs,85lbs,45lbs,45lbs,45lbs solid reps. Short rests
1/2 York 80 - 2 sets 5 full deadlifts each hand.
Left - worked up to 7.5lbs attached - half way up. +5lbsx2 full dls
Right Blobette - worked up to 3.75lbs got solid air under it. Backed off to 1.25lbs for a few more breaking singles.
12LB Sled to rear
Brookfield Stick
Frontlever with Axe
Wiped out.
MUSIC:
Bal Sagoth - The Power Cosmic
Saturday, March 25, 2006
Saturday Workout 3/25 - Part 2
YMCA
Hammer Hi-Row - Heavy - 4 sets - 10-12rep range
Hammer Lat pull - Heavy - 4 sets 10-12rep range
Hammer Shoulder, Smith Press, Hammer Lateral - 3 laps
Arms - screwed around
Abs
Tough getting started.
Hammer Hi-Row - Heavy - 4 sets - 10-12rep range
Hammer Lat pull - Heavy - 4 sets 10-12rep range
Hammer Shoulder, Smith Press, Hammer Lateral - 3 laps
Arms - screwed around
Abs
Tough getting started.
Grip Envy
In reading the two major forums, there seems to be quite a bit of "Grip Envy". Worry about getting yourself stronger.
Saturday Workout 3/25
7am
Lowerback - Ab circuit
Grip
1/2 York 80 - 4 sets 6-reps - full deadlifts. Tough getting warmed up
Left - 1/2 York 80 worked up to 12.5lbs platemates attached. Concentrated on breaking a few inches from floor.
Right - Blobette - added a bit more lead - worked up to 2.5lbs, same as above.
Left some in tank.
Lowerback - Ab circuit
Grip
1/2 York 80 - 4 sets 6-reps - full deadlifts. Tough getting warmed up
Left - 1/2 York 80 worked up to 12.5lbs platemates attached. Concentrated on breaking a few inches from floor.
Right - Blobette - added a bit more lead - worked up to 2.5lbs, same as above.
Left some in tank.
Friday, March 24, 2006
Fri Workout - 3/24
Cigar, whiskey, heavy eating dinner last night. Tough to get moving.
530AM
YMCA
Close Grip Bench - Index on smooth - 135x30 185x30 225x53 225x35 225x20
DB Bench - 3x40
Hammer Incline - 3x20
Rope Pullovers
Abs
Bit sore from yesterday.
530AM
YMCA
Close Grip Bench - Index on smooth - 135x30 185x30 225x53 225x35 225x20
DB Bench - 3x40
Hammer Incline - 3x20
Rope Pullovers
Abs
Bit sore from yesterday.
Thursday, March 23, 2006
Thursday Workout - 3/23
515AM
No Sleep.
Lower Back with JumpStretch Bands
Upright Row w/ Apollon's Axle. - 10 sets of 10
Inverted Rows - w/ Apollon's - Feet elevated - weight on chest - 80lbs, 80 lbs,45lbs short rests.
1/2 York 80 - 2 sets 8 dls per hand.
Left - 1/2 80 +10lbsplatemates - 4 singles - concentrating on getting a few inches of air.
Right PDA Blobette - 3 sets - worked up to 3.75lbs platemates. Same as above.
I measured blobette vs BLOB50. Blobette is 1/4" taller. Aside from being 1/8" wider.
Done.
No Sleep.
Lower Back with JumpStretch Bands
Upright Row w/ Apollon's Axle. - 10 sets of 10
Inverted Rows - w/ Apollon's - Feet elevated - weight on chest - 80lbs, 80 lbs,45lbs short rests.
1/2 York 80 - 2 sets 8 dls per hand.
Left - 1/2 80 +10lbsplatemates - 4 singles - concentrating on getting a few inches of air.
Right PDA Blobette - 3 sets - worked up to 3.75lbs platemates. Same as above.
I measured blobette vs BLOB50. Blobette is 1/4" taller. Aside from being 1/8" wider.
Done.
Wednesday, March 22, 2006
Wed Workout - 3/22
530AM
COLD.
YMCA
Fast pace minimum rest
Hammer Lat Pulls - medium weight - 3x20
Chins - 3x20
Rope Pulls - 3x30
Smith Press, Hammer Press, Hammer Lateral - 3 circuits
Hammer Preacher, Rope Curl, Rope Extension
Abs
COLD.
YMCA
Fast pace minimum rest
Hammer Lat Pulls - medium weight - 3x20
Chins - 3x20
Rope Pulls - 3x30
Smith Press, Hammer Press, Hammer Lateral - 3 circuits
Hammer Preacher, Rope Curl, Rope Extension
Abs
Tuesday, March 21, 2006
Tuesday Workout 3/21
530AM
Fuking cold out.
Lower back w/ JumpStretch bands
GRIP
Warmup with hammer curls, titan's, and trainer.
1/2 York 80 - 4 sets 5 reps. Full reps, swing around.
Left - 1/2 York 80 - 3 singles. Worked up to 15lbs in magnets. Just concentrated on getting some air.
Right - PDA Blobette - same as above. Worked up to 3-1/8lbs in magnets.
Titan's Telegraph - Fingers on top - single hand - 17.5lbs 50 reps each.
2 Hand Towel roll - 3 singles - ended w/ 25lbs.
Hosed.
Fuking cold out.
Lower back w/ JumpStretch bands
GRIP
Warmup with hammer curls, titan's, and trainer.
1/2 York 80 - 4 sets 5 reps. Full reps, swing around.
Left - 1/2 York 80 - 3 singles. Worked up to 15lbs in magnets. Just concentrated on getting some air.
Right - PDA Blobette - same as above. Worked up to 3-1/8lbs in magnets.
Titan's Telegraph - Fingers on top - single hand - 17.5lbs 50 reps each.
2 Hand Towel roll - 3 singles - ended w/ 25lbs.
Hosed.
Monday, March 20, 2006
Monday Workout - 3/20
530AM
Friggin cold.
YMCA
Close Grip Bench - Index on Smooth - 135x30 185x30 225x52 225x32 225x20
Ran out of gas.
Hammer Decline, Hammer Incline - fairly heavy, good reps, 2 sets.
Cable pullovers
Abs
Difficult getting warmed up.
Friggin cold.
YMCA
Close Grip Bench - Index on Smooth - 135x30 185x30 225x52 225x32 225x20
Ran out of gas.
Hammer Decline, Hammer Incline - fairly heavy, good reps, 2 sets.
Cable pullovers
Abs
Difficult getting warmed up.
Sunday, March 19, 2006
PDA Forearm Device
It is interesting to see the positive reviews of the PDA forearm device. Hopefully some sanity is coming back to the gripboard.
Edit - 3/22/2006
I noticed that there is a review thread on Ironhistory.com and one queued up to appear on powerandbulk.com
The "Inner Circle Jedi's" are getting upset. I noticed this snippet:
"I'm told also manufactures safety harnesses and seat belts for the rollercoaster industry, so they know about comfort and safety."
Yeah, right and the people who built the Titanic knew about building an unsinkable ship.
Edit - 3/22/2006
I noticed that there is a review thread on Ironhistory.com and one queued up to appear on powerandbulk.com
The "Inner Circle Jedi's" are getting upset. I noticed this snippet:
"I'm told also manufactures safety harnesses and seat belts for the rollercoaster industry, so they know about comfort and safety."
Yeah, right and the people who built the Titanic knew about building an unsinkable ship.
New Sledge
I dropped by the local Harbor Freight. They have 12lb sledges for $19.99. I grabbed one. It is 33.5 inches total length. I have never seen the mythical 36" sledge in person.
Sunday Workout 3/19
6AM
Lower Back - Ab Circuit. Cold but not as bad.
Lats, etc bit sore from yesterday.
Upright Rows w/ Apollon's Axle - 10 sets. Fast pace. Volume up from Thursday
Inverted Rows w/ Apollon's Axle - feet elevated - weight on chest - 75lbs, 50lbs, 45lbs. Solid reps. No rest between sets.
Hands pumped.
1/2 York 80 - 3 sets 5 reps. 1/2to full deadlifts as hands warmed up.
Left - 1/2 York 80 - 3 singles worked up to 12.5lbs Platemates - concentrated on getting a solid couple inches of air under it.
Right - PDA Blobette - same as above worked up to 1.875. Better than yesterday.
10 LB sledge to rear - 4 sets adding magnets each set.
Brookfield stick - 3 bouts.
MUSIC:
The Sword - Age of Winters
Heavy Riffs! Click link to read reviews at Amazon.
Lower Back - Ab Circuit. Cold but not as bad.
Lats, etc bit sore from yesterday.
Upright Rows w/ Apollon's Axle - 10 sets. Fast pace. Volume up from Thursday
Inverted Rows w/ Apollon's Axle - feet elevated - weight on chest - 75lbs, 50lbs, 45lbs. Solid reps. No rest between sets.
Hands pumped.
1/2 York 80 - 3 sets 5 reps. 1/2to full deadlifts as hands warmed up.
Left - 1/2 York 80 - 3 singles worked up to 12.5lbs Platemates - concentrated on getting a solid couple inches of air under it.
Right - PDA Blobette - same as above worked up to 1.875. Better than yesterday.
10 LB sledge to rear - 4 sets adding magnets each set.
Brookfield stick - 3 bouts.
MUSIC:
The Sword - Age of Winters
Heavy Riffs! Click link to read reviews at Amazon.
Saturday, March 18, 2006
Saturday Workout 3/18 - Part 2
YMCA
Hammer Low Row - Heavy - Low Reps - 3-5 per set. Best ever. For some reason this the weight on this unit gets heavy fast.
Hammer Hi-Row - 3 sets 20 reps
Smith Press, Hammer Press, Hammer Laterals - 3 circuits.
Reverse Curls, Hammer Preacher, Hammer Triceps, Rope Extension - 3 circuits.
Abs
Hammer Low Row - Heavy - Low Reps - 3-5 per set. Best ever. For some reason this the weight on this unit gets heavy fast.
Hammer Hi-Row - 3 sets 20 reps
Smith Press, Hammer Press, Hammer Laterals - 3 circuits.
Reverse Curls, Hammer Preacher, Hammer Triceps, Rope Extension - 3 circuits.
Abs
Saturday Workout 3/18
Had to go into work at 4am. COLD out.
7AM - GRIP
Warmed up with some light hammer curls, trainer loses and TTK.
Then moved to 1/2 York 80
First set it was impossible to pick it up. :O - For some reason hands stayed cold.
Next 3 sets did full deadlifts 3setsx5
Left - 1/2 York 80 +11.25 lbs magnets - 4 singles - concentrating on getting a few inches of air under it.
Right - Blobette - added more lead. I need to shake it around as I'm pouring lead in. It's getting tight in there. - 3 sibles (same as above) +1.25lbs of Platemates.
Called it a day. Thumbs and hand pumped fast.
7AM - GRIP
Warmed up with some light hammer curls, trainer loses and TTK.
Then moved to 1/2 York 80
First set it was impossible to pick it up. :O - For some reason hands stayed cold.
Next 3 sets did full deadlifts 3setsx5
Left - 1/2 York 80 +11.25 lbs magnets - 4 singles - concentrating on getting a few inches of air under it.
Right - Blobette - added more lead. I need to shake it around as I'm pouring lead in. It's getting tight in there. - 3 sibles (same as above) +1.25lbs of Platemates.
Called it a day. Thumbs and hand pumped fast.
Friday, March 17, 2006
Fri Workout - 3/17
530AM
Lower Arms Sore
Lats sore
YMCA
Close Grip Bench - Index on smooth - 135x30 185x30 225x53
Dumbell Bench - 3x30
Hammer Decline, Hammer Incline - 2 laps - high reps
Cable Pullovers
Abs
Lower Arms Sore
Lats sore
YMCA
Close Grip Bench - Index on smooth - 135x30 185x30 225x53
Dumbell Bench - 3x30
Hammer Decline, Hammer Incline - 2 laps - high reps
Cable Pullovers
Abs
Thursday, March 16, 2006
Thursday Workout - 3/16
530AM
Too cold to hit the garage for lower back. Used JumpStretch bands instead.
Upright Rows w/ Apollon's Axle - 10sets10reps. Stayed at 123lbs. Rested for a count of 10 between sets.
Inverted Rows -- w/ Apollon's Axle - feet elevated. 3 sets - 70lbs on chest. Solid reps.
1/2 York 80 - alternated hands- 2 sets - 10-12 pulls each
Hands were pumped from the Apollon's stuff.
Left - 1/2York 80 +10lbs Platemates - 3 sets of 3 pulling a few inches from ground.
Right - Blobette +5/8lb magnet - same as above.
1/2 York 80 - 10 full dls each. (No rest from above sets)
MUSIC:
VENOM - METAL BLACK
NEW ALBUM!
Too cold to hit the garage for lower back. Used JumpStretch bands instead.
Upright Rows w/ Apollon's Axle - 10sets10reps. Stayed at 123lbs. Rested for a count of 10 between sets.
Inverted Rows -- w/ Apollon's Axle - feet elevated. 3 sets - 70lbs on chest. Solid reps.
1/2 York 80 - alternated hands- 2 sets - 10-12 pulls each
Hands were pumped from the Apollon's stuff.
Left - 1/2York 80 +10lbs Platemates - 3 sets of 3 pulling a few inches from ground.
Right - Blobette +5/8lb magnet - same as above.
1/2 York 80 - 10 full dls each. (No rest from above sets)
MUSIC:
VENOM - METAL BLACK
NEW ALBUM!
Wednesday, March 15, 2006
Wed Workout - 3/15
Slept like crap.
530AM
YMCA
Chins - 55,20,25
Decided to just do a "feeder workout". Circuited around gym. Hitting lats,shoulders arms and abs.
530AM
YMCA
Chins - 55,20,25
Decided to just do a "feeder workout". Circuited around gym. Hitting lats,shoulders arms and abs.
Tuesday, March 14, 2006
Tuesday Workout 3/14
530AM
Lower arms still a bit sore from weekend.
Lower Back ab circuit
Grip
Fooled with 1/2 York 80 and Blobette. Got sore fast.
Moved to Towel Rollups with 2 doubled up towels and 15lbs.
Titan's Telegraph - 1 hand - fingers on top.
Lower arms still a bit sore from weekend.
Lower Back ab circuit
Grip
Fooled with 1/2 York 80 and Blobette. Got sore fast.
Moved to Towel Rollups with 2 doubled up towels and 15lbs.
Titan's Telegraph - 1 hand - fingers on top.
Monday, March 13, 2006
Monday Workout - 3/13
530AM
Upper body SORE from weekend.
YMCA
Close Grip Bench - Index on smooth - 135x30 185x20 225x52 225x35 225x31
Hammer Bench,Incline, Decline - 2 laps. Medium Heavy.
Cable crap
abs
Upper body SORE from weekend.
YMCA
Close Grip Bench - Index on smooth - 135x30 185x20 225x52 225x35 225x31
Hammer Bench,Incline, Decline - 2 laps. Medium Heavy.
Cable crap
abs
Sunday, March 12, 2006
Sunday Workout 3/12
7AM
Lower Back Ab Circuit
Still a bit sick. Back sore from yesterday.
Upright Rows w/ Apollons's Axle - 5 sets - heavy. Recycling with 6 rep sets.
Inverted Row - feet elevated - W/ Apollon's Axle - 60 lbs on chest - 5 sets. Lotta reps.
1/2 York 80 - 3 sets 5 reps each hand. As hands warmed up, went from 2" breaks to full dls.
Left - 1/2 York 80 - 4 sets worked up to 11.25 lbs attached. Concentrated on breaking a few inches from ground.
Right - Blobette - 4 sets worked up to 2.5lbs attached. Same as above. This is MUCH harder than the BLOB50.
10 lb sledge to rear, adding magnets each set - 4 sets
Brookfield Stick 2 sets.
TOAST.
Lower Back Ab Circuit
Still a bit sick. Back sore from yesterday.
Upright Rows w/ Apollons's Axle - 5 sets - heavy. Recycling with 6 rep sets.
Inverted Row - feet elevated - W/ Apollon's Axle - 60 lbs on chest - 5 sets. Lotta reps.
1/2 York 80 - 3 sets 5 reps each hand. As hands warmed up, went from 2" breaks to full dls.
Left - 1/2 York 80 - 4 sets worked up to 11.25 lbs attached. Concentrated on breaking a few inches from ground.
Right - Blobette - 4 sets worked up to 2.5lbs attached. Same as above. This is MUCH harder than the BLOB50.
10 lb sledge to rear, adding magnets each set - 4 sets
Brookfield Stick 2 sets.
TOAST.
Saturday, March 11, 2006
Saturday Workout 3/11
6AM
Lower Back Ab Stuff
Grip
Tough getting warmed up.
4 sets of 5 w/ 1/2 York 80 - Started off just breaking it a couple inches from floor. Last sets full deadlifts.
Left - 1/2 York 80 - adding platemates each pull - 4 sets of 2 - just concentrated pulling few inches from floor. Finished with a limit 10 lbs added.
Right - Blobette - added some more lead. not much room left - same as above. Finished with 1.875 lbs added in magnets.
Stopped here.
830AM - YMCA
Heavy Hammer Hi-Row - kept reps in 10-12 range. Best ever, I think
Heavy Hammer Lat Pulls - same rep scheme as above. Best ever.
Rope Face Pulls - 3x20
Smith Press ss w/ Hammer Laterals 3 sets light
Light Reverse Curls
Rope extensions
Abs
Toasted.
Lower Back Ab Stuff
Grip
Tough getting warmed up.
4 sets of 5 w/ 1/2 York 80 - Started off just breaking it a couple inches from floor. Last sets full deadlifts.
Left - 1/2 York 80 - adding platemates each pull - 4 sets of 2 - just concentrated pulling few inches from floor. Finished with a limit 10 lbs added.
Right - Blobette - added some more lead. not much room left - same as above. Finished with 1.875 lbs added in magnets.
Stopped here.
830AM - YMCA
Heavy Hammer Hi-Row - kept reps in 10-12 range. Best ever, I think
Heavy Hammer Lat Pulls - same rep scheme as above. Best ever.
Rope Face Pulls - 3x20
Smith Press ss w/ Hammer Laterals 3 sets light
Light Reverse Curls
Rope extensions
Abs
Toasted.
Friday, March 10, 2006
Phonebook Tearing
Evidently, according to some on the Gripboard, publishing step by step instructions on ripping a fuking phonebook, is irresponsible. What the frig is this niche sport coming to?
I've published this link before:
The Irresponsible Link to Phone Book Tearing.
Enjoy
I've published this link before:
The Irresponsible Link to Phone Book Tearing.
Enjoy
Fri Workout - 3/10
530AM
Still a bit sick
YMCA
Close Grip Bench - Index on smooth - 135x20 185x20 225x54
Dumbbell Benches - 3 sets
Hammer Incline - 2 sets - may have set a pr here.
Hammer Bench - 2 sets - may have set a pr here as well
Rope Pullovers
Overhead Cable shrugs
abs
Lower arms a bit sore from yesterday.
Still a bit sick
YMCA
Close Grip Bench - Index on smooth - 135x20 185x20 225x54
Dumbbell Benches - 3 sets
Hammer Incline - 2 sets - may have set a pr here.
Hammer Bench - 2 sets - may have set a pr here as well
Rope Pullovers
Overhead Cable shrugs
abs
Lower arms a bit sore from yesterday.
Thursday, March 09, 2006
What the Fuck is Going on?
It seems nearly everyday some nitwit is posting an ad for the overpriced forearm device, or some other "inner Circle" crap on the Gripboard. The most irritating ones are probably by the member formerly known as "Polish Hammer".
If you want to learn how to tear phonebooks, the best resource is right here:
Clay's Phonebook Tearing
Don't get duped into buying some overpriced DVD-R. Learn from someone with credentials. Not some cabal composed of misfits.
If you want to learn how to tear phonebooks, the best resource is right here:
Clay's Phonebook Tearing
Don't get duped into buying some overpriced DVD-R. Learn from someone with credentials. Not some cabal composed of misfits.
Thursday Workout - 3/9
530 AM
Cold weather broke. Out to garage for reverse hypers, 45degree hypers and some abs.
Still feeling a bit sick though.
GRIP
Upright rows w/ Apollon's Axle - 5 sets. Stuck in the 10 rep range. Best ever.
Inverted rows w/ Apollon's Axle - feet elevated - 55lbs on chest - 5 sets - best reps ever. Fast pace.
3 Sets of 5-8 reps, just picking the 1/2 York 80 off floor. After the thick bar, it was tough.
Left - 1/2 York 80 - concentrating on pulling a few inches off floor. 3 sets of 2 - Finished with 8+lbs of Platemates. Solid but fatigued
Right - PDA Blobette - added some more lead - 3 singles, finished with 1.25lbs of Platemates. Fatigued but still not bad.
Titan's Telegraph - single hand - fingers on top - 12.5lbsx50
MUSIC:
Bolt Thrower - Realm of Chaos
CLASSIC DEATH METAL.
Cold weather broke. Out to garage for reverse hypers, 45degree hypers and some abs.
Still feeling a bit sick though.
GRIP
Upright rows w/ Apollon's Axle - 5 sets. Stuck in the 10 rep range. Best ever.
Inverted rows w/ Apollon's Axle - feet elevated - 55lbs on chest - 5 sets - best reps ever. Fast pace.
3 Sets of 5-8 reps, just picking the 1/2 York 80 off floor. After the thick bar, it was tough.
Left - 1/2 York 80 - concentrating on pulling a few inches off floor. 3 sets of 2 - Finished with 8+lbs of Platemates. Solid but fatigued
Right - PDA Blobette - added some more lead - 3 singles, finished with 1.25lbs of Platemates. Fatigued but still not bad.
Titan's Telegraph - single hand - fingers on top - 12.5lbsx50
MUSIC:
Bolt Thrower - Realm of Chaos
CLASSIC DEATH METAL.
Wednesday, March 08, 2006
Wed Workout - 3/7
530AM YMCA
Tough time getting up. I'm fighting something off.
Chins - 55,20
Lat Circuit - Cable Rows - Hammer Lat Pulls - Low rows - 3 circuits
Shoulder Circuit - Smith Press, Hammer Press, Laterals - 3 circuits
Bi's, Tri's, Abs
Mostly a feeder workout.
Tough time getting up. I'm fighting something off.
Chins - 55,20
Lat Circuit - Cable Rows - Hammer Lat Pulls - Low rows - 3 circuits
Shoulder Circuit - Smith Press, Hammer Press, Laterals - 3 circuits
Bi's, Tri's, Abs
Mostly a feeder workout.
Tuesday, March 07, 2006
Tuesday Extra Workout 3/7
Shot rotation 12 minutes.
It's only been a week, but there is another Gripboard thread of whining "Why is my #3 so hard?" "Where can I get a gripper in between my #2 and #3?"
Stop your fuking bellyaching. ;)
It's only been a week, but there is another Gripboard thread of whining "Why is my #3 so hard?" "Where can I get a gripper in between my #2 and #3?"
Stop your fuking bellyaching. ;)
Tuesday Workout 3/7
530AM
Friggin cold out.
Lowerback using JumpStretch Bands
GRIP
Warmup:
Trainerx20
TTK Fingers on top - 20reps each hand
Hammer Curls.
1/2 York 50 - tossed and swung around.
1/2 York 80 - 3 sets 5reps full Deadlifts
Left - 1/2 York 80 + 5lbs - 3 sets - Concentrated on just getting off the floor a few inches.
Right - Blobette - 3 sets adding PlateMates - same as above.
Did not go 100%. To easy to overwork these.
Towel Rollups - 2 doubled towels - 10lbs - 8 laps
TTK x60 each hand - fingers on top.
Fast paced workout.
MUSIC:
Saint Vitus - LIVE
Friggin cold out.
Lowerback using JumpStretch Bands
GRIP
Warmup:
Trainerx20
TTK Fingers on top - 20reps each hand
Hammer Curls.
1/2 York 50 - tossed and swung around.
1/2 York 80 - 3 sets 5reps full Deadlifts
Left - 1/2 York 80 + 5lbs - 3 sets - Concentrated on just getting off the floor a few inches.
Right - Blobette - 3 sets adding PlateMates - same as above.
Did not go 100%. To easy to overwork these.
Towel Rollups - 2 doubled towels - 10lbs - 8 laps
TTK x60 each hand - fingers on top.
Fast paced workout.
MUSIC:
Saint Vitus - LIVE
Monday, March 06, 2006
Hmmmm....
It has been 3 days and NO email from FHS! Could it be he is upset by the Furey video that all are ridiculing on the Gripboard? Or maybe the consensus that the PDA forearm device is better than the toy metal abomination that he peddles?
Monday Workout - 3/6
530AM
Cold and damp. Every joint is sore.
YMCA
Close Grip Bench - Index on smooth - 135x20 185x20 225x50 225x33 225x30
Hammer Circuit - Flat, Decline, Incline - 2 laps, no rest
Rope Pullovers
Abs
Lower arms a bit sore.
Cold and damp. Every joint is sore.
YMCA
Close Grip Bench - Index on smooth - 135x20 185x20 225x50 225x33 225x30
Hammer Circuit - Flat, Decline, Incline - 2 laps, no rest
Rope Pullovers
Abs
Lower arms a bit sore.
Sunday, March 05, 2006
Why Matt Furey is a Douchebag....
Enjoy the link:
Furey demonstrating skills that a white belt would laugh at.
What a useless ass-wipe.
Furey demonstrating skills that a white belt would laugh at.
What a useless ass-wipe.
Sunday Workout 3/5
7AM
Good Mornings w/ JumpStretch bands.
Upright Row w/ Aplollon's Axle - 4 sets - 10 reps each.
Inverted Row - feet elevated - w/ Apollon's Axle - 50lbs on chest. 5 sets. Fast Pace. Lotta reps.
Picked up 1/2 York 50 and swing it around.
Fooled with 1/2 York 80 for 3 sets to get warmed up.
Left - 5LBS PlateMates +York 80 - 4 sets. Lotta air time
Right - Blobette +1.25lbs - 4 sets - lotta air. That bit of extra lead does make a difference though.
Sledge Levering to rear
Brookfield Stick (2" handle).
MUSIC:
In Flames - Come Clarity
Good stuff.
Good Mornings w/ JumpStretch bands.
Upright Row w/ Aplollon's Axle - 4 sets - 10 reps each.
Inverted Row - feet elevated - w/ Apollon's Axle - 50lbs on chest. 5 sets. Fast Pace. Lotta reps.
Picked up 1/2 York 50 and swing it around.
Fooled with 1/2 York 80 for 3 sets to get warmed up.
Left - 5LBS PlateMates +York 80 - 4 sets. Lotta air time
Right - Blobette +1.25lbs - 4 sets - lotta air. That bit of extra lead does make a difference though.
Sledge Levering to rear
Brookfield Stick (2" handle).
MUSIC:
In Flames - Come Clarity
Good stuff.
Saturday, March 04, 2006
Saturday Workout 3/4
Went to work at 430.
GRIP - 7am
Tough getting warmed up. It's been damp and in the teens all week.
Eased into some block work.
1/2 York 80 - I pile of pulls each hand.
Left - 1/2 York 80 - used Platemates, then "railroaded down".
Right - Added 1/3 scoop of #8 shot to blobette. It's somewhere over 47lbs now. Multiple pulls with platemates.
There is only a bit of room left to fill. It looks like it will go to 50lbs but it will be tight. 50lbs on the blobbette would be about 3-5lbs additional on the solid BLOB50, due to the slight difference in width.
Called it quits.
9AM - YMCA
Lat circuit - rope pulls - various angles, Hammer Lat, Hammer High row. No rest. 3 circuits.
Shoulder circuit - Smith Press, Hammer Lateral, Shrugs with rope.
Screwed with some light arms
Abs
GRIP - 7am
Tough getting warmed up. It's been damp and in the teens all week.
Eased into some block work.
1/2 York 80 - I pile of pulls each hand.
Left - 1/2 York 80 - used Platemates, then "railroaded down".
Right - Added 1/3 scoop of #8 shot to blobette. It's somewhere over 47lbs now. Multiple pulls with platemates.
There is only a bit of room left to fill. It looks like it will go to 50lbs but it will be tight. 50lbs on the blobbette would be about 3-5lbs additional on the solid BLOB50, due to the slight difference in width.
Called it quits.
9AM - YMCA
Lat circuit - rope pulls - various angles, Hammer Lat, Hammer High row. No rest. 3 circuits.
Shoulder circuit - Smith Press, Hammer Lateral, Shrugs with rope.
Screwed with some light arms
Abs
Friday, March 03, 2006
Fri Workout - 3/3
530AM YMCA - COLD
Close Grip Bench - Index on Smooth - 135x2- 185x20 225x53 225x30 225x30
Hammer Circuit - 2 cycles - Flat, Decline, Incline
Rope Pullovers
Abs
Close Grip Bench - Index on Smooth - 135x2- 185x20 225x53 225x30 225x30
Hammer Circuit - 2 cycles - Flat, Decline, Incline
Rope Pullovers
Abs
Thursday, March 02, 2006
Thursday Workout - 3/2
530AM
Storm coming - joints sore.
Lower back stuff w/ JumpStretch Bands
Upright Row w/ Apollon's Axle - 4 sets - 10 reps
Inverted Row - feet elevated - w/ Apollon's Axle - 5 sets - fast pace
Titan's Telegraph - single hand - fingers on top - 4 sets - increase weight each set.
Called it a day.
Lower arms sore going in, sore joints all over. No sense in being a fool.
Storm coming - joints sore.
Lower back stuff w/ JumpStretch Bands
Upright Row w/ Apollon's Axle - 4 sets - 10 reps
Inverted Row - feet elevated - w/ Apollon's Axle - 5 sets - fast pace
Titan's Telegraph - single hand - fingers on top - 4 sets - increase weight each set.
Called it a day.
Lower arms sore going in, sore joints all over. No sense in being a fool.
Wednesday, March 01, 2006
Wed Workout - 3/1
530AM YMCA
Lower Arms, Lats Sore.
Chins - 35,35,20
Still sore from weekend. Backed off and did 2 circuits of Hammer Lat, Rope Pull, Hammer Press, Smith machine press, Hammer Laterals, Rope Bis , Hammer preacher, rope pressdown abs.
Lower Arms, Lats Sore.
Chins - 35,35,20
Still sore from weekend. Backed off and did 2 circuits of Hammer Lat, Rope Pull, Hammer Press, Smith machine press, Hammer Laterals, Rope Bis , Hammer preacher, rope pressdown abs.
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