Subject: Re: GFou's Training Log Wed Aug 28, 2013 10:13 pm
Military Press bar warmup 95x8 135x3 155x1 175x1 115x10
DB Shoulder Press 60x10 70x10 80x6?
Shoulder Press Free weight machine thingyyy 45 per side x 10 70 per side x 10 90 per side x 8
delts lolwat
Is it just me or are delt exercises the most pointless thing ever....let me know what you think?
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: GFou's Training Log Wed Aug 28, 2013 10:16 pm
Obviously they are the key to being jacked and tan..
Also, any certain programming you're following right now or just doing what you feel?
GFou Class II
Posts : 398 Join date : 2011-11-02
Subject: Re: GFou's Training Log Wed Aug 28, 2013 10:34 pm
Seth wrote:
Obviously they are the key to being jacked and tan..
Also, any certain programming you're following right now or just doing what you feel?
yes, well jacked and tan is the goal...obviously
As far as squat and bench go I'm trying to do 3x3 and just increase it every week...since I'm still getting back on track.
I'm also going to start running Coan/Phillipi deadlift program starting tomorrow.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: GFou's Training Log Wed Aug 28, 2013 10:36 pm
GFou wrote:
Is it just me or are delt exercises the most pointless thing ever....let me know what you think?
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: GFou's Training Log Wed Aug 28, 2013 10:44 pm
I just put heavy objects over my head in various fashions to work my delts. It has worked for me.
GFou Class II
Posts : 398 Join date : 2011-11-02
Subject: Re: GFou's Training Log Wed Aug 28, 2013 10:55 pm
KevinAlvy wrote:
GFou wrote:
Is it just me or are delt exercises the most pointless thing ever....let me know what you think?
Im going to message him on facebook and ask for his delt routine
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: GFou's Training Log Wed Aug 28, 2013 10:57 pm
They're sickening
Honestly though, they are pretty out of proportion, could be synthol
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: GFou's Training Log Wed Aug 28, 2013 11:24 pm
wouldnotwinthearnold/10
GFou Class II
Posts : 398 Join date : 2011-11-02
Subject: Re: GFou's Training Log Thu Aug 29, 2013 10:38 pm
Deadlifts
Coan/Phillipi Week 1
430x2
340, 8x2 90 sec rest in between sets
275x8 sumo deadlift
165x8 pendlay rows
GHR
I decided to switch out the straight leg deadlifts with sumo deadlifts...i also didn't have time to get in the arched backed good mornings....for the program I put in 550 as my current 1 rep max with a goal of 570
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: GFou's Training Log Thu Aug 29, 2013 10:54 pm
Is there a GHR at the X?
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: GFou's Training Log Thu Aug 29, 2013 11:19 pm
I approve of the sumo pulling.. still waiting for the day you announce to anderson that you converted
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: GFou's Training Log Thu Aug 29, 2013 11:21 pm
Sumo pullers are so deep in the closet, they're finding Christmas presents.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: GFou's Training Log Thu Aug 29, 2013 11:24 pm
Sumo pulling as assistance is acceptable
GFou Class II
Posts : 398 Join date : 2011-11-02
Subject: Re: GFou's Training Log Fri Aug 30, 2013 12:04 am
KevinAlvy wrote:
Is there a GHR at the X?
Its more of just those back raises...not technically a GHR I guess
GFou Class II
Posts : 398 Join date : 2011-11-02
Subject: Re: GFou's Training Log Fri Aug 30, 2013 11:07 pm
Front Squats w/ belt
bar warmup 95, 2x5 135, 2x5 165x5 185x5 205x5 225x5
abs, face pulls, shrugs, neck
It's crazy how much the belt helps with front squats compared to when I did them beltless last week...
GFou Class II
Posts : 398 Join date : 2011-11-02
Subject: Re: GFou's Training Log Sat Aug 31, 2013 2:00 pm
Bench
warm ups 221, 3x3
Narrow grip Bench Press
135x8 155x8
DB Bench
65x8 75x8 85x5
tricep pulldowns, biceps
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: GFou's Training Log Sat Aug 31, 2013 3:16 pm
GFou wrote:
Im going to message him on facebook and ask for his delt routine
sumo deadlift warmups 315x8 form got shaky at the end
pendlay rows 135x8 175x8 95x10
good mornings
135x8
abs, 30 min stationary bike
deadlifts were slow...xsport only has like two thin "deadlift bars" and today I got stuck with the thicker stiff bar w/ no chalk...it was terrible...speed would have been 10x better with the different bar and chalk. morning weight was around 241.5
Calf cramped up like a mofo...I'm probably over training (not srs)
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: GFou's Training Log Sat Sep 07, 2013 2:32 pm
KKeough wrote:
OP needs motivation to return to logging.
Bump for KevinAlvy.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: GFou's Training Log Sat Sep 07, 2013 2:34 pm
GAME OVER 242
Your call-out is coming, G-Fou.
GFou Class II
Posts : 398 Join date : 2011-11-02
Subject: Re: GFou's Training Log Sat Sep 07, 2013 3:28 pm
KKeough wrote:
GAME OVER 242
Your call-out is coming, G-Fou.
pfff 800 pound single ply is like squatting 225 raw...dirty cheaters
GFou Class II
Posts : 398 Join date : 2011-11-02
Subject: Re: GFou's Training Log Sat Sep 07, 2013 3:35 pm
Bench Press
bar warmup 95x8 135x8 175x8 200x7 165, 3x6 all paused
DB Flat Bench 65x8 75x8 85x5
Pec fly machine, tricep pulldowns
Came in today wanting to go for 200, 3x8. My conditioning on bench is absolutely terrible (barely got 7 reps on the first set), decided to back way down to 165 and do some paused reps. I need to sit down and make/find a program instead of just coming in and doing whatever the hell just pops into my head.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: GFou's Training Log Sat Sep 07, 2013 3:41 pm
GFou wrote:
pfff 800 pound single ply is like squatting 225 raw...dirty cheaters