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Thread: ECA HG MMA and all that

  1. #351
    The Highland Brawler Geometheus's Avatar
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    6/26/2010

    The Victory Party kept me out of the gym yesterday. You see I didnt make it because I was out celebrating the new J-O-B !!!! No more of this odd job, consulting, scraping, and stuff, I am back in the game. I am so happy !!!

    Workout: -1:00pm

    Warmup- light stretching

    1/2 mile warmup fast walk

    Medicine Ball Slams 5, 5, 5,
    T to I Circles 20, 20, 20

    Rows to Push to Curls to Chin-ups than a break 5 times:
    Seated Ball Rows w/no hook 100*15, 120*15, 150*15 for 2 sets, 150*10 for L & R isolation
    Standing Incline Shoulder Pushes 120*15, 150*12, 185*12, 210*8, 235*12
    Std Alt Curls 35s*10 for 2 sets, 40s*10, 45s*10, 50s*8
    Chin-ups BW*5 for 5 sets - had to take a few breaks but all were good form


    Hack Squat to Close Squat to Calf Press than a break 5 times:
    Hack Squat Machine 220*10, 320*10, 400*10 for 3 sets
    Close Feet Hack Squat Machine 220*10, 320*10, 400*10 for 3 sets
    Calf Press 220*20, 320*20, 400*20 for 3 sets


    Cool Down

    1/2 mile walk

    100 crunches, 0 squats, 50 pushups

    Song of the Workout: "Get Low", Lil John and Ying Yang Twins
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  2. #352
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Geometheus View Post
    I was out celebrating the new J-O-B !!
    That is great news, happy for you.

  3. #353
    LittleJake JSully's Avatar
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    Quote Originally Posted by Geometheus View Post
    Coke: Yeah it was not a cool way to start the weekend. The low lifes didnt get much according to my neighboor so we think I did end up scaring them off by snooping around like I did.

    JSully: Thank you. Yes I use tacky in training for the hammers. In truth I prefer it when they wrap them with athletic tape and I get first throw before tack, but since everyone else uses tacky I do also. I always feel like I am losing a finger with all the tacky on the hammer at games. Something that helped me with hammer was to focus on where the elipse hit its bottom mark. The first wind I try to put it at 2 oclock (ie just right of my right foot), second wind I try to put it at 1 oclock (just left of my right foot), and on my third and final I have it at dead 12 oclock and rip with all I got. My partner says I have a habit of going faster on my second wind than on my third wind and I hope to correct that and start hitting in the 100s. I also plan on investing in spikes once I get some free cash and time. Hope that helps.
    thanks for the tip.. i do the same thing, 2, 1, 12 and rip.. my tacky finally came in last week and I nailed an 83'3" heavy hammer and 102 light hammer in training yesterday, felt really good.. need more speed on my last one as I seem to dip off too.. I'm going to get spikes for either my october games or february games, we'll see.. I'd like to get my light hammer closer to 110 and heavy hammer in the 90s before giong to spikes.. I've got a games coming up in 3 weeks.. getting pretty fired up for it.. I plan on smoking the B class and heading into the As.. my biggest down falls right now are the stones and the caber..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  4. #354
    The Highland Brawler Geometheus's Avatar
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    JSully: 83 Heavy and 102 Light are great marks for no spikes. I hear from most of the As around here that once you get in the upper 90s to low 100s it is time to invest in some spikes. Depending on your arch you will have to re-learn the movement a bit as the spikes definitly help to exagerate your range of motion - or so I hear. I wish I could be of some help with the stones but that is also my area of weakness. Good luck on your game in a few weeks and be sure to post the results on your journal for me to follow.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  5. #355
    The Highland Brawler Geometheus's Avatar
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    6/28/2010

    Very quick trip to the gym.

    Workout: -8:00pm

    Warmup- light stretching and RC work

    1/2 mile warmup fast walk

    Lat Raises to Curls to Chin-ups than a break 3 times:
    Lat Raises F/S 20s*10 for 3 sets
    DB Curls 35s*10, 40s*10, 45s*10
    Chin-ups with Neutral Grip 10, 5, 5


    Rows to Shoulder Press to Squats to Lunges than a break 3 times:
    Slow Isolation Rows 20s*10 for 3 sets
    Shoulder Press 35s*10 for 3 sets - with lighter weight did a big range of motion
    OH Squats 25s*10 for 3 sets
    OH Lunges 25s*10 for 3 sets - I know that it is not much weight but going from Overhead Squats to Lunges after Shoulder Press and Rows really kicked my butt and had me breathing heavy


    Chin-ups with Neutral Grip BW*7

    Cool Down

    1/2 mile walk

    0 crunches, 0 squats, 0 pushups

    Song of the Workout: "Come Together", Michael Jackson
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  6. #356
    The Highland Brawler Geometheus's Avatar
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    7/1/2010

    Always willing to try something new I read an article a few weeks back on my friends blog that I wanted to try:
    http://www.gotstrengthblog.com
    Basically the idea is to do your workout BAREFOOT. Now I am a big fan of shoes infact I hate sandles for the most part but I wanted to give it a try. The weird thing is during the workout it only felt a slight bit different but this morning when I got up I felt like I had worked out legs last night and I had not. Kinda cool.

    Workout: -7:30pm

    Warmup- light stretching

    1 mile warmup fast walk

    Machine BP to Military Press to Leg Ext than a break 5 times:
    Machine BP 135*15, 175*10, 225*10, 265*10, 315*10 - last one was monkey grip style with db added
    Military Press 135*10, 150*10, 165*10, 180*6, 200*0 -to- 160*6 -to- 150*4 - last one ended up being a drop set
    Leg Ext 220*15, 240*12, 250*10, 265*10 for 2 sets


    Pants to Curls to Lat Raises than a break 4 times:
    Pants Shrugs/Rows 50s*10 for 4 sets
    DB Alt Std Curls 35s*10 for 4 sets
    Lat Raises F/S 20s*10 for 4 sets


    Cool Down

    1 mile jog

    200 crunches, 200 squats, 0 pushups

    Song of the Workout: "Epiphany",Staind
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  7. #357
    The Highland Brawler Geometheus's Avatar
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    7/2/2010

    A couple days late posting this.... Happy 4th of July Everyone and Semper Fi !!!!

    Workout: -11:00am

    Warmup- light stretching

    1 mile warmup fast walk

    5 min on Stepper 850 Steps on number 19

    DB BP to Rear Delt to Flys than a break 4 times:
    DB BP 50s*15 for 4 sets
    Rear Delt Machine 110*10, 130*12, 150*10, 160*10 - open hands
    Fly Machine 110*10, 130*12, 150*10, 160*10


    Lunges to Curls to Military Press than a break 4 times:
    Lunges L/R 50s*8, 50s*6, 50s*4, 50s*4
    DB Std Curls 50s*8, 50s*6, 50s*4, 50s*4
    DB Standing Military Press 50s*8, 50s*6, 50s*4, 50s*4 -did each set as one motion no breaks, hard.


    One Legged Work Left than Right than a break 4 times:
    One Legged Leg Press L/R 100*10, 130*10, 140*10, 150*12
    One Legged Calf Press L/R 100*10, 130*10, 140*10, 150*12


    Cool Down

    1 mile jog

    50 crunches, 0 squats, 50 pushups

    Song of the Workout: "Cold", Static-X
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  8. #358
    WBB Team Captain Coke's Avatar
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    Keeping the efforts tight and on track, looks nice.

  9. #359
    The Highland Brawler Geometheus's Avatar
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    Quote Originally Posted by CoCoa View Post
    Keeping the efforts tight and on track, looks nice.
    Coke: Thanks buddy. I am going to be moving for the new job so I have to plan an off week (I hope not but maybe even 2) here shortly. Than it will be time to find a new gym and a new HG training partner. I am looking forward to a new town and a new job but not getting use to a new gym and finding someone new to train with.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  10. #360
    The Highland Brawler Geometheus's Avatar
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    7/5/2010

    I am a bit behind but here is to catching up. I had to get in some Cardio after not doing anything for a few days

    Cardio:

    Light Stretching

    2 mile walk
    2 mile jog

    200 crunches, 100 squats, 100 pushups
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  11. #361
    The Highland Brawler Geometheus's Avatar
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    7/7/2010

    This is a duplicate of what I did on Monday just to keep myself active but not getting into the gym.

    Cardio:

    Light Stretching

    2 mile walk
    2 mile jog

    200 crunches, 100 squats, 100 pushups
    Last edited by Geometheus; 07-11-2010 at 11:59 AM.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  12. #362
    The Highland Brawler Geometheus's Avatar
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    7/9/2010

    To get geared up for my HG this weekend I spent sometime doing some deep stretching at a Yoga class at the gym where my buddies wife teaches. Let me just say I am not nearly as flexible as I remember me being.

    Cardio:

    60min Yoga Class
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  13. #363
    WBB Team Captain Coke's Avatar
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    Good luck as you make this transition, wish you the best with the new job and in your new locale.
    Last edited by Coke; 07-11-2010 at 12:06 PM.

  14. #364
    The Highland Brawler Geometheus's Avatar
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    7/10/2010

    Highland Games:
    The GAME " Heat Stroke Highland Games "
    - A Class -
    Saturday 9am start time.

    PreGame Fuel: Big breakfast at Chik-Filet, a protein shake, 80oz of water and 6hr energy drink. I made sure to get in such a large amount of water because it was forcast to hit 95 with a humidity of 95 which is a Deadly Heat Index Day some where over 120 I was told - hence why this HG is called the Heat Stroke Games.


    Braemar Stone (PR 27' 6") - 27' 5" - 8th - this was almost a PR and a big improvement over my last time out with the A's. I was not as nervous throwing against the big boys and I had a game plan for the day.

    Open Stone (PR 36' 7") - 32' 8" - 8th - I have put some time into the spin method but my best throw came using a modified glide.

    Heavy Weight for Distance (PR 28' 4") - 24' 8" - 7th - I didnt have any fouls and all three throws were controlled. Maybe even a bit too controlled because I didnt crack 25 feet like I have been doing for the past several months now. It is a fine line on the weight for distance events to balance between control and power.

    Light Weight for Distance (PR 51' 8") - 52' 9" - 6th - new PR I was happy to hit a new PR and now that the 55s I have seen in practices is real close to showing itself off at a games.


    NOTE: One of the other competitors got hurt on his Weight for Distance throws and had to sit out the majority of the next few events and another guy got injured after Hammers. Conditioning is a major part of this sport - just as it is with most sports- and although I was sad to see those guys go down to injury I am pleased to say my work on my RC and running and stretching has appeared to pay off and help me last thru a decatholon style games like this. I hope you guys heal up soon and come back to "try" to kick my butt at the next games.


    Heavy Scottish Hammer (PR 76' 4") - 72' 5" - 4th - I was real happy with this thow. I made sure to have a good grip with each hammer attempt and didnt rush any of my turns.

    [U]Light Scottish Hammer (PR 92' 8") - 97' 7" - 3rd - I was glad to hit another throw over 95ft and feel a major break is coming for me to crack the 100ft mark with or without spikes.

    Caber -17'6" 150lbs taper mid (PR NA) - 0, 30, 70 - 4th - this was a beast of a Caber which before today had only ever been turned twice. I was happy to get a 70 but I think a forth go might have yielded me a turn.

    Sheaf (PR 28') - 24' - 2nd - the sun was high in the sky so once we got to Sheaf it felt like we were competing in the Devils Olympics or maybe on the surface of the Sun. The AD made the call to start moving up in bigger jumps so that helped things go quicker. I learned my lesson on scoring last time and sat out the first few hights and took my first attempts at 22 feet. By 24 feet only 4 of us were still in it and we jumped straight to 27 feet where only one athlete made it over. I hit the bar on 27 feet twice not being able to "dial in" for the 3 foot jump in height but because of my previously lesson on strategy and scoring I took 2nd.

    Weight for Height (PR 12'-0") - NQ - out of gas again on getting this big old weight over bar. I have been working on my Cardio and doing some one arm db snatch work but this has got to be something I spend some more time on and fix.


    All of the marks and rankings above were based off of my journal so I will go back and modify this post if needed later once I get the official score sheet. I know I didnt come in Last and I know I didnt take First. It was real close down the final stretch between myself and a few other guys for 5th so I hope that is how I finished, but like I said I will update this or post seperately later with what the final numbers were. I feel overall good about how these Games went for me and am looking forward to continuing to compete even after I change zip codes.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  15. #365
    Train Hardcore!!! muscle_g's Avatar
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    great job!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  16. #366
    The Highland Brawler Geometheus's Avatar
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    Coke: Thank you. I am looking forward to the new gig and the new location.

    Muscle_g: Thank you. I am having a blast with Highland Games and cant wait to see what is next.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  17. #367
    LittleJake JSully's Avatar
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    great job Geo..

    I wonder if we can meet/compete at the Albuquerque games next year in mid may.. where at in texas do you live?

    I've got my comp in flagstaff this weekend and I'm super excited.. Hoping to win the B class and move up to the As.. I got some super solid throws this past weekend and I'm hoping I can duplicate them as I always train heavy (58lb HWFD, 30lb LWFD, 29lb BS and 19lb OS).. going to be super fun!

    keep up the great work buddy
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  18. #368
    The Highland Brawler Geometheus's Avatar
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    7/12/2010

    JSully: Thank you for the praise, and I am sure you will do well in the B's and be moving up to A's real soon!!!

    I am in the Houston area as of right now but the new job will be moving me to DC here in a few weeks. One of the biggest games, I've been told, west of the Mississippi is the Arlington Games in early June in the Dallas-Fort Worth Area. I am already starting to think about flying back in for those games. I know the AD so if you are interested let me know as it gets closer. Depending on the new job things could change and I dont want to over promise until I know more about what kind of situation I am walking into. I would also love to check out other games like Albuquerque if I have the schedule and financing to do that.


    Cardio:

    8 mile walk - I went after 7pm when the sun was going down so as not to melt into the sidewalks.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  19. #369
    The Highland Brawler Geometheus's Avatar
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    7/13/2010

    Didnt get a chance to post this yesterday. Had a great dinner last night with some friends as a going away before I leave Texas. I am not a big Italian food or Pasta fan but this place was top notch.

    Workout: -7:30am

    Warmup- light stretching

    1/2 mile warmup fast walk


    Machine Squat to Calf Press to Chin-ups to Dips than a break 5 times:
    Hack Squats 220*20, 300*15, 360*15, 400*15 for 2 sets
    Calf Press 220*20, 300*15, 360*15, 400*15 for 2 sets
    Chin-ups BW*5, 6, 6, 5, 4 -kept good form no brakes
    Dips BW*8 for 5 sets -I felt real heavy on the dips today


    Curls to OH Press to Pushdowns to Pullovers than a break 3 times:
    DB Alt Std Curls 35s*8, 40s*8, 35s*10
    OH DB Std Press 35s*8, 40s*8, 35s*10
    Tricep Pushdown w/Rope 100*10, 110*10 for 2 sets
    Tricep Pullovers 100*10, 110*10 for 2 sets


    Cool Down

    1/2 mile walk

    100 crunches, 100 squats, 0 pushups

    Song of the Workout: "Bring the Noise", Anthrax feat Public Enemy
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  20. #370
    The Highland Brawler Geometheus's Avatar
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    7/14/2010

    Today. I have to be honest that my energy is real low. I am not sure if it is because I have not had any good rest since the HG last weekend or just the stress that comes along with packing and moving. I pushed thru the workout and made myself do the second super-complex eventhough I didnt want to.

    Workout: -7:30am

    Warmup- light stretching
    T-Cirlces 10s*10 for 2 sets
    I-Circles 10s*10 for 2 sets
    Lat Raises 10s*10 for 2 sets

    1 mile warmup fast walk


    Machine BP to Military Press to Leg Ext than a break 5 times:
    Machine BP 135*15, 175*15, 225*15, 265*10 for 2 sets
    Military Press 135*15, 150*10, 165*10, 185*8, 200*6 - not sure where it came from but felt real good
    Leg Ext 220*15, 240*15, 250*15, 265*15 for 2 sets


    Farmers Walk to Rows to Curls than a break 3 times:
    Farmers Walk 50s*100ft, 65s*100ft (monkey grip), 75s*85ft-drop restart-65ft (monkey grip)
    Chainsaw Rows 50s*15 for 3 sets
    DB Alt Std Curls 50s*8 for 3 sets


    Cool Down

    1 mile walk

    150 crunches, 0 squats, 50 pushups

    Song of the Workout: "Summertime", Sublime feat The Pharcyde
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  21. #371
    WBB Team Captain Coke's Avatar
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    Interesting that you're heading out to DC, no doubt this is a stressful time.

  22. #372
    The Highland Brawler Geometheus's Avatar
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    Coke: Yeah DC should be a good time and a fun move but its just a ton of work to get everything organized and ready.


    I took today off to recover after feeling so run down yesterday. My plan is to get a full 8 hours of sleep and hit the gym hard in the morning.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  23. #373
    The Highland Brawler Geometheus's Avatar
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    7/16/2010

    Workout felt good today and last nights rest really helped me get a bunch of stuff done for the move.

    Workout: -11:30am

    Warmup- light stretching

    1/2 mile warmup fast walk

    DB BP to Rear Delt to Flys than a break 5 times:
    Incline DB BP 50s*15 for 5 sets
    Rear Delt Machine 105*12, 125*12, 135*12, 150*12, 165*12
    Fly Machine 105*12, 125*12, 135*12, 150*12, 165*12


    Curls to CrossOvers than a break 3 times:
    DB Std Curls 35s*10 for 3 sets
    Low Point Cable CrossOvers 20s*12, 30s*12, 40s*12


    French Press to One Arm French Press to Grip Work than a break 3 times:
    French Press 50s*15, 50s*12 for 2 sets
    One Arm French Press L/R 35s*8 for 2 sets, 35s*7 -buddy told me he did these with 70s so I had to try them
    Grip Work Hex Toss and Grabs L/R 20s*10 for 2 sets, 25s*10


    Cool Down

    1/2 mile jog

    50 crunches, 0 squats, 50 pushups

    Song of the Workout: "Lollipop", Framing Hanely feat Lil Wayne
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  24. #374
    The Highland Brawler Geometheus's Avatar
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    7/17/2010

    Well the cable/internet gets turned off tomorrow so I think this will be my last post for a couple weeks. I plan on hitting up the gyms in hotels/etc as I get a chance on the road trip. I will have to catch up on everyones journal when I return after the big move to DC. Wish me luck.

    Workout: -12:00pm

    Warmup- light stretching and RC work

    1/2 mile warmup fast walk

    Medicine Ball Slams 5, 5
    T to I Circles 20, 20

    Snatches to Lat Raises to Lunges than a break 3 times:
    One Arm DB Snatches L/R (WOB HG mimic form) 50s*6 for 3 sets
    Lat Raises F/S 20s*10 for 3 sets
    Lunges L/R 35s*8 for 3 sets


    Good Mornings to Pushdowns to Skulls than a break 3 times:
    DB Good Mornings on Neck 50s*15 for 3 sets
    Tricep Pushdowns w/ Rope 80*10, 90*15, 100*10+100*8+100*5 -lost grip but did a stop and restart
    DB Skull Crushers 40s*10 for 3 sets


    Push Press to Curls than a break 4 times:
    Military Machine Std Push Press Explosions 135*12, 180*12, 210*10, 235*6 -kinda an improv movement on this equipment but it works until over 200 and than the whole thing is moving a ton so had to be careful
    Std Alt DB Curls 35*10 for 2 sets, 40*10, 50*10


    Cool Down

    1/2 mile walk

    100 crunches, 0 squats, 0 pushups

    Song of the Workout: "American Woman", Lenny Kravitz
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  25. #375
    The Highland Brawler Geometheus's Avatar
    Join Date
    Mar 2005
    Location
    Washington, DC
    Posts
    977
    7/19/2010

    Trying to type this up on spotty connection.....
    Pre workout I have had some slight left elbow pain, probably from playing golf yesterday with some friends as a going away, got to stop playing that "sport" as all it seems to do is hurt my elbows and back. I am better off sticking with HG and the Gym... haha probably safer for me too.

    Workout: -3:30pm

    Warmup- light stretching

    1/2 mile warmup fast walk


    Hack Squat to Calf Press to Close Squat to Chin-ups to Dips than a break 5 times:
    Hack Squat Machine 220*20, 300*15, 360*15, 400*10 for 2 sets
    Close Feet Hack Squat Machine 220*20, 300*15, 360*15, 400*10 for 2 sets
    Calf Press 220*20, 300*15, 360*15, 400*10 for 2 sets
    Chin-ups BW*6 for 5 sets - had to take a few breaks on last 2 sets but all were good form
    Dips BW*8 for 5 sets


    Curls to Press to Pushdowns to Pullovers than a break 3 times:
    Std Alt Curls 35s*10, 40s*10, 45s*10
    OH DB Press 35s*10, 40*10, 45s*10
    Tricep Pushdowns w/ Y-handle 50*20, 70*15, 90*12 - rope was missing had to adapt
    Std Pullovers w/ Y-handle 50*15, 70*12, 90*8


    Oblique Side Bends L/R 50s*20 for 3 sets


    Cool Down

    1/2 mile walk

    150 crunches, 0 squats, 0 pushups

    Song of the Workout: "The Devil's All You Ever Had", Alberta Cross
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

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