And...Here...We...Go

[The Joker]

Ah fuck.


Last night I decided I needed to make a change.

I did 30 minutes of cardio on my fucking eliptical this morning. I hate that machine. I watched the first 30 mintues of "The Ref" while I did it. I have never seen that movie before. So far, it's great. Better than cardio.

[KurtyJ99]

Sea Chickens? that Is classic, I will using that one for sure

[BBOY87]

"Some forum leaders just want to watch the world burn..."

[BBOY87]

YES!!! Awesome!!!

[bluecountry]

You ever do BB Row or T-Row?

[The Joker]

Bb rows are a staple in my back workout.

Haven't don't tbar for a while.

[bluecountry]

Could you take a Video next time?

[The Joker]

Don't have that capability.

[The Joker]

Chest/Triceps

Hammer Strength Incline 10x135 8x185 8x225 8x275 6x315+2 forced reps, 8x275 with slow negs
Dumb press 10x70 9x75
Weighted Dips 8x25lbs, 10x30lbs 11x40lbs
SKull Crushers 10x75, 10x95, 8x115+1 forced Reps+ 7 CG Press,
Pushdowns 10x90 10x90 10x80


Super ridiculous pump in chest and EVEN more in my triceps. Great session. I have not used the Hammer Incline in months. I'm gunna feel this one tomorrow. Looking forward to it.

[ZyklonB]

damn, that's pushing some serious weight on those inclines and skulls!

awesome!

[The Joker]

Oh, I forgot to say that the weights are not actually what they say on the Hammer Incline. It is just easier to remember if I have a 45 on each side of the Unilateral machine and call it 135lbs instead of 90lbs so the 315 is actually 135 on each side or 3-45 lb plates.


It doesn't really matter. It is just for me to remember.

But that is really 115 on skullcrushers lol.


Thanks.

[The Joker]

Ah fuck.


Last night I decided I needed to make a change.

I did 30 minutes of cardio on my fucking eliptical this morning. I hate that machine. I watched the first 30 mintues of "The Ref" while I did it. I have never seen that movie before. So far, it's great. Better than cardio.

The change I was talking about is that I need to be more active, eat cleaner,blah blah blah.

So I just did 30 minutes of cardio.

[juced_porkchop]

i like gecko

[David Lees]

Those Hammer Inclines are a fun movement to throw into the mix every couple weeks or so to shake things up. Glad to hear they worked nicely for you.

[The Joker]

Yeah they rock.

Biceps_Calves_Lateral Raises

Fixed Bar Curls 12x60 10x65 10x70 10x80-staring to get difficult, 10x90 9x100, Burn out with 65lb bar.
Dumbbell Spider Curls 12x30 12x30 12x30-6 partials

Standing calf Press 12x180, 12x270 10x360 10x450+3 partials
Seated Calf Raises 20x95 15x145, 10x200+7 partials

Laterals 5 sets of 10 with 25lbs Dumbbells.