A Weak Persons Journey To Strength...

[Brian Hopper]

I have the coordination of a beached whale.

That's funny, lol.....nice work Luna!!!

[HJP]

Sorry couldn't resist lol

Getting good work in mate!

[LuNa]

That's funny, lol.....nice work Luna!!!

Sorry couldn't resist lol

Getting good work in mate!

Thanks guys. HJP - thats awesome!

[Coke]

Good deal on the varied works Luna.

[LuNa]

Didnt train yesterday. I felt like i was coming down with something so i took an extra rest day before it became anything serious. Instead, i bought the carb backloading book, read it in 12 hours and was then sad it finished. However, i also got excited, and will now ditch all traditional nutrition knowledge and start this on Monday. Jacked and ripped here i come.

[LuNa]

ME Upper 02-22-2012

Feeling much better today.

Warm up stuff

Bench press, doubled mini bands
barxmany <- add doubled mini's
2x8xbar
5x30kg (65lbs)
5x40kg (90lbs)
5x50kg (110lbs)
5x60kg (135lbs)
5x65kg (145lbs)

Tension was pretty tough. I benched in our regular bench press (not the rack) so i had the bands set up lower than normal.

DB Incline Press
43x14's (30's)

DB Tricep Extensions
12x7's (15's)
12x9's (20's)
12x10's (22's)

Kroc Rows
10x26's (58's)
10x34's (76's)
10x40's (88's)
15x48's (105's)

Rope pushdowns
15x35kg (75lbs) <- 10 secs rest
10x35kg (75lbs) <- 10 secs rest
6x35kg (75lbs)

Band Facepulls
20xsmall
20xsmall
20xsmall

DB Hammer curl
8x14's (30's)
8x18's (40's)
6x20's (44's)

[LuNa]

Good deal on the varied works Luna.

Thanks Coke!

[chevelle2291]

when is the big max test day, luna?

[LuNa]

when is the big max test day, luna?

Not sure yet. I have another week Accumulation, then three weeks Intensification and im thinking i might retest after that, then deload. As long as my lifts during the Intensification block go up, the main lifts should increase as well.

[Brian Hopper]

Nice work!!! I need to start doing more back work like Kroc rows and barbell rows.

[Time+Patience]

Kroc Rows
10x26's (58's)
10x34's (76's)
10x40's (88's)
15x48's (105's)

Care to explain these?

I don't know why you foreigners try to cater to us dumb Americans who us our "Standard" Measuring system.

You should make us do the damn conversions in our head every time!

48 kgs X 2.2 = 105

Then we might be smarter in Maffth.

Down with Standard: Up with Metric. That's something you all got right.

[LuNa]

Nice work!!! I need to start doing more back work like Kroc rows and barbell rows.

I think its one of my major weakpoints. Im ok with a neutral grip (used when i DB Row) but on BB rows im pretty weak.

Care to explain these?

I don't know why you foreigners try to cater to us dumb Americans who us our "Standard" Measuring system.

You should make us do the damn conversions in our head every time!

48 kgs X 2.2 = 105

Then we might be smarter in Maffth.

Down with Standard: Up with Metric. That's something you all got right.

Haha, actually i got so used to converting it i also do it in the gym as a reference point.

Kroc rows are high rep DB Rows with the heaviest dumbbell you can find, made famous by Matt Kroczaleski. I normally perform them with my knee on a bench but this time i just leaned on the DB rack. I was a little more upright (just barely) but got a much better stretch in the bottom.

[GazzyG]

Great work, Luna!

T+P - funny thing is, you come to England and all our weights are in kilos, but go outside onto the street and all our roadsigns are in miles...

[NickAus]

Training looked good, glad to hear your feeling better bro!!

[f=ma]

solid stuff man. where did you get your bands and stuff? what gear do you own? or is it at the gym?

[LuNa]

Great work, Luna!

T+P - funny thing is, you come to England and all our weights are in kilos, but go outside onto the street and all our roadsigns are in miles...

Thanks Gazzy.

Training looked good, glad to hear your feeling better bro!!

Thanks Nick, im happy it went as quickly as it came.

solid stuff man. where did you get your bands and stuff? what gear do you own? or is it at the gym?

I got my bands from Ironwoodyfitness.com and got my Slingshot from Mark Bell's website (howmuchyabench.net). Next to that i use straps (generic), wrist wraps (APT) and a double prong belt (Inzer). Thats it for gear. I might be looking at shirts and suits in the future though.

[chevelle2291]

Please continue to lift raw. Please.

[FearFactory]

Complicated routine is complicated.

[FearFactory]

This is what Luna does before every workout for his programming.








inb4 Belial comes in to explain above equation and call me an idiot.

[LuNa]

Please continue to lift raw. Please.

I will until i get frustrated by my weak ass bench, buy a shirt and add 200lbs to it .

Complicated routine is complicated.

How is it complicated? You just take X% of Y Max Effort lift performed on day t which you then perform in 12 sets of 2 reps with a velocity of 0.8 m/s, add accomodated resistance to increase the stretch reflex by z after performing the eccentric and get stupid strong. See how easy it is!

[LuNa]

This is what Luna does before every workout for his programming.








inb4 Belial comes in to explain above equation and call me an idiot.

OMG, that actually looks familiar lol.

[FearFactory]

Hahaha. It is funny how you forget literally everything you learn in college. I remember getting an A in calculus 2 and I have no idea what that equation means.

[FearFactory]

Why does your ME day have bands? You should be going for 1-3 rep maxes with straight weight on your ME days with different bench movements. Since your bench needs the most work it seems, I would rotate regular bench, close grip bench, and pin, floor press, or board press. I think you're getting too fancy with all these bands/chains/slingshots etc.

[LuNa]

Why does your ME day have bands? You should be going for 1-3 rep maxes with straight weight on your ME days with different bench movements. Since your bench needs the most work it seems, I would rotate regular bench, close grip bench, and pin, floor press, or board press. I think you're getting too fancy with all these bands/chains/slingshots etc.

Regular bench wont be included as it will always be a variation. For my Intensification block (which is where you will build the coordination/strength) i will focus on incline press, 1 board press and floor press. These are all lifts to help with strengthening the bottom part of the bench. I am using bands in this block because i am trying to build some muscle and build GPP. The "fun" exercises will be gone when i move into the Intensification block.

It might all seem complicated, and it probably is, but i feel its good to try things out. I have always done straight weight, big 3 exercises. If i retest in a couple of weeks and it didnt work, i will do what i did before.

[chevelle2291]

I got a C in calc, and deserved a D, but that problem doesnt look too bad.


limits are gay tho.