Big Boy Basics

[Andalite]

Hey man growth comes from the kitchen, great eatin'.

ahahhahahahha..... For sure.

 

[ExtraMile]

what did you use to wedge down your feet for the GHR's? I really want to do some but the pulldown machine (the place where i hear most people do them) is right up against the wall so i cant...

 

[Andalite]

what did you use to wedge down your feet for the GHR's? I really want to do some but the pulldown machine (the place where i hear most people do them) is right up against the wall so i cant...

On the Swiss Ball you don't need to wedge your feet down on anything.

This is what I did:

 

[ExtraMile]

ah right iv seen those before, I thought you meant a ghetto ghr with your knees on the ball.

 

[Tblock1]

Hey man growth comes from the kitchen, great eatin'.

I know my diet has been shit recently I've been working 8 hours a day amd hardly eating You work as lifeguard you said? How the hell do you get proper food?

 

[miked8c]

I'll take a cooler to work and just kind graze all do. An apple here, a power bar there...

A large buffalo chicken calzone with blue cheese dressing every once in a while, amazing, great stuff.

But yeah I just make sure I always have food on me to get my meal every couple hours in.

 

[Andalite]

ah right iv seen those before, I thought you meant a ghetto ghr with your knees on the ball.

That could be dangerous.....

 

[Andalite]

Full Body Training 6

You guys can call this The Unilateral Day...

Unilateral Standing Overhead Press
32 kgs x 5 reps x 3 sets
34 kgs x 4 reps
Killer stuff....Increased the density on this by a LOT.

Reverse Lunges with Unilateral Overhead Press = 18 kgs x 6 reps x 2 sets

Unilateral RDLs = 12 kgs x 7 reps x 2 sets

Suitcase Deadlifts = 115 lbs x 7 reps x 3 sets

Unilateral Lat Pulldowns = 30 kgs x 12 reps and 40 kgs x 12 reps

So I have some good news. My club gym is supposed to give me permission to record my workouts in the next few days. In addition to this I found an awesome gym to workout at which is close to my house. It looks a LOT like the LA Fitness I've worked out at in Dallas. It has dumbbells which go up to 140 lbs. It allows chalk and my recording and it encourages powerlifters. It is trying to gather a powerlifting crowd which is very very small to begin with. So I am all for it. I will most likely do my very first Deadlift workout on Monday.

Given this new development, I am going to be following a new template. The exercise selection at this point is very low because I am just getting back into it. Later on I will expand this selection list.

Day 1: Deadlifts, Core Training and Hand Extensions

Day 2: Pistol Squats, Pull-ups and Core Training

Day 3: Off

Day 4: Front Squats and Core Training

Day 5: Weighted Pull-ups, Dumbbell Rows, Cable Rows, Facepulls and Core Training

Day 6: Light Front Squats, Overhead Press, Unilateral Overhead Press, Arm Work and Core Training

Day 7: Off

Day 8: Off

Day 9: Repeat

Lets see what happens though...I am gonna go pay for the gym membership tomorrow. So now I will be working out at two separate gyms....some of my workouts will be at my club gym and some will be at this new gym. Let's hope it works out though....there's many a slip between the cup and the lip after all....

 

[Andalite]

DEADLIFT TRAINING - Mesocycle 23 Week 1

Tried out the new gym today. It felt comfortable and nice. I think I did well.

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlift Work Sets:
415 lbs x 3 reps
455 lbs x 2 reps
455 lbs x 2 reps
415 lbs x 5 reps

Jackknife Pikes on a Swiss Ball: BW x 12 reps x 3 sets

Hammer Curls: 60 lbs x 5 reps x 2 sets

I'm very pleased with this workout. Everything went well and the new gym looks solid.

Here's the video:

 

[Tblock1]

wow bet it feels great to be back to deadlifting! I'm really surprised you didnt lose much strength man that is very impressive! I had a horrible deadlift workout yesterday I was at my cousins gym in souther cal and I had to deadlift in the power rack, which was slanted downwards so the bar kept rolling towards the wall. Then when I went to do 410 for res I found out the bar's knurling was polished.....I gt 410 halfway then it felt like it was going to drop out of my hands! Even with straps I only got 1 rep because the straps even slipped off the bar especially on my left hand so it got all out of balance making the rep 3x harder. grgrgrgrgrgrggr I'm so pissed! Plus everyone in the gmy was staring at me like wtf is e doing deadlifting lol! But since it was such a light workout (warmups and 410x1) I'm going to deadlift again Tomorrow or tuesday. Seriously though those were like the shitiest barbells ever!

Actually though one question I dont know if you know this but after a cardio workout what sort of recovery meal would you suggest? Check my fitness log if you want to see the cardio