From fat to somethin else. - Page 6

Kouper · 08-20-2008, 02:02 PM

We'll see what it actually is, I tore up my right shoulder years ago and even now I feel it on bench, my right arm is considerably stronger, but my left is better on bench because of it. (yes too tough for the doctor in high school and paying for it now.)

As it is, today is a rest day, I'll do a long walk with my wife later, but its the break in the week for me. so new post tomorrow. Still trying to figure out what my routine and all is going to be.

Kouper · 08-23-2008, 05:49 PM

First, a rant. I fucking hate gold's gym. Everything I'd heard about them is turning out to be true. First off, the fact that there's no music, at all playing, bothers me, forgot my headphones, and lifting in near silence is sooo much harder, but thats something I can fix..
Second of all, they've billed me 4 times this month for my monthly payment, they say that the credit card isn't accepted and its funny because So far all 4 charges show up on my card statement.

Third of all, my wife signed up for training, now she doesn't want to do it, I paid for one month, she's called and canceled her training, and now Im apparently in collections with paramount finance for not paying for the 2nd month (which we didnt sign up for, she only signed up for one month to begin with)

/rant

Now then, today, As I stated I forgot my headphones and so I got lift in silence.... Which by the way, made everything I did feel 20 lbs heavier.. Anyway, I was only going to do a minor workout to keep myself stretched and loose till monday, figured Id get the soreness out, forgot to post thurs day and fridays workouts but whatever..

DB bench,
40sx20
40sx20
50sx15
50sx12

DB incline
50sx12
50sx12
50sx9

DB lunges, no reps, just did lunges for 30-35 yards
3sets, 50lb dumbells

Legpress

400lbsx12x3

and I called it a day after that, the silence was pissing me off, that and the conversation I had about my account with them....

Kouper · 08-25-2008, 07:38 PM

Took my headphones today, and made peace with the gym.
Warmed up with 10 minutes on the bike at setting 8
DB bench
45sx15
45sx15
55sx12
55sx12
65sx8

DB flys
25sx12
25sx12
35sx10
35sx20
40sx6

DB overhead
40sx10
40sx10
20sx21

Lat pulldown to chest (close grip)
150x10
150x10
180x6
180x6
200x2

Tbar rows

70x10
70x10
70x10
90x6

machine preacher curls
setting 6 x8
6x8
8x4

Followed by 30 minutes on the elyptical

Kouper · 08-25-2008, 07:50 PM

Would love some advice on workin my inner chest and upper back, as outside of my biceps they are my biggest weakspots.

GBLynden · 08-26-2008, 02:05 AM

Quote:

Originally Posted by Kouper

Would love some advice on workin my inner chest and upper back, as outside of my biceps they are my biggest weakspots.

Outside of your biceps:

Close-grip barbell curls
reverse-grip curls

Inner Chest (tough one):

Closer grip bench is the only thing I know of

Upper Back:

Shrugs
All rows (low-pulley, dumbbell, barbell, etc)
Wide-grip pull-downs

Kouper · 08-26-2008, 03:17 AM

thank you much, Id rep you but I have to spread it around first apparently.

Kouper · 08-26-2008, 09:13 PM

Ah yes, explosive day!!!!, or as I call it, my legs are terrorists day.

normal 10 minutes on the bike for warm up

Superset- Deadlift, Hang Clean, Front Squat, Push press.

90kgx10-10-10-9

90kgx10-8-10-6

80kgx10-10-8-6

60kgx10-8-8-8

40kgx10-6-fuck

Lesson learned- Im in terrible shape, They just got too hard on that last set during hang clean I let my form go a little bit, bar shoots out in front of me, I tried to catch it but I really fucked up my right wrist in the process.

Hanging crunches, 3 sets of 15 at body weight.

Skipped Cardio do to it being explosive day and the whole damn workout is practically cardio...

Kouper · 08-27-2008, 04:04 PM

I loves my rest day wednesday. Makes me feel so good. Just a little tight in the shoulders and back and quads, Tomorrow I'll be ready to kick ass.

TROJANNATION · 08-27-2008, 04:31 PM

Quote:

Originally Posted by Kouper

Would love some advice on workin my inner chest and upper back, as outside of my biceps they are my biggest weakspots.

Doing cable crossovers and crossing my hands out in front of my body hammers my inner chest. That is really the only exercise I feel that hits it well.

Kouper · 08-28-2008, 02:59 PM

Quote:

Originally Posted by TROJANNATION

Doing cable crossovers and crossing my hands out in front of my body hammers my inner chest. That is really the only exercise I feel that hits it well.

Thanks for that, I'll give it a try.

Kouper · 08-28-2008, 05:46 PM

Decided to focus on my arms today as I really wasn't in the mood to do legs. I think I should be focusing on setting up actual routines for meself, but for the moment while Im just regaining strength I'll just have fun.

Human Crossbow super set -standing concentration curls, reverse curls, and a fun little stretch holding the weights straight out from the shoulder, swing your arms to directly ahead of yourself, then back out and lift above your head, and return

25/5x10
30/8x10
30/8x10

Skullcrusher/closegrip superset

70x8x10
80x8x10
80x8x10
80x8x9

tricep extensions
60x10
70x10
70x10

Machine preacher curls- it uses a rating instead of weight.

8x10
8x10
8x6

standing db flys
20sx8
20sx8
20sx8

And 20 minutes on the bike to close the day out.