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Thread: Commercial gym hell training

  1. #51
    Senior Member Stronghold's Avatar
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    Pronated Chin- 10 x5
    Machine Row- 160x12 x4
    High Row, one-armed- 125x12 x3
    DB Curl, Alternating- 40x10 x3
    *15 minutes cardio
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  2. #52
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    Leg Press- sets of 10 up to 6ppsx10
    Leg Curl- 110x10 x4
    *10 minutes stepper intervals
    Last edited by Stronghold; 03-29-2010 at 06:00 PM.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  3. #53
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    So what is ur current weight and are u trying to diet to a certain target weight?

  4. #54
    Senior Member Stronghold's Avatar
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    Currently weighing ~202 in the morning. Hoping to be pretty lean by 190 lbs.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  5. #55
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    Bench- worked up to 265x6
    DB Incline Press- worked up to 100'sx9

    Then tons of shoulder and back work. Don't feel like typing it all out.

    265x6 was a diet PR.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  6. #56
    Senior Member Stronghold's Avatar
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    Gay stuff today.

    Romanian Deadlift- worked up to 315x6, 275x12, 225x18
    Leg Press Calf Raise- worked up to 630x6, 450x12, 360x20
    Seated DB Curl- 40x7, 30x12, 20x20
    *10 minutes cardio @ ~150 bpm
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  7. #57
    Senior Member stitch's Avatar
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    Looks like Pegg got a video of one of your RDL warm ups. http://asp.elitefts.com/qa/training-...117647&tid=173 Gay indeed.

  8. #58
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    Quote Originally Posted by stitch View Post
    Looks like Pegg got a video of one of your RDL warm ups. http://asp.elitefts.com/qa/training-...117647&tid=173 Gay indeed.
    Bitch please. I've got hammies for days compared to that amateur.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  9. #59
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    Computer has been down for the better part of a week so I'm just going to post some highlights from the past 6 days of training:

    Close Stance Squat- 365x4
    Bench- 270x7, 225x14
    DB Incline- 110x7, 100x12
    Pronated Chin- bw+25x5, bw x15
    Sumo Pull- 415x5
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  10. #60
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    Been lazy updating this the past few weeks. Recent highlights include 365x6 squat and 425x5 sumo pull. I've been dieting and training like an idiot lately and so far it seems to be working. I'm currently 197 lbs, which is 15 lbs lighter than I was the first week of March and PR's have been coming fairly consistently.

    Today:

    Bench- worked up to 280x5
    DB Incline- 80x10, 105x11
    Chest Machine- 250x25
    Seated Press- worked up to 185x4
    Lateral Raise- 40x14
    Rear Delt Machine- 130x25
    Close Grip Pulldown- 225x5
    High Row Machine- 320x11
    Wide Grip T-Bar Row- 90x20
    Last edited by Stronghold; 04-24-2010 at 06:56 PM.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  11. #61
    Senior Member Stronghold's Avatar
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    Squat- worked up to 375x5, 315x12, 225x25
    Leg Press Calf Raise- gay so I didn't bother remembering what I did
    Seated DB Curl- 45x8, 35x14, 25x25
    Reverse Grip Smith Bench- 200x12, 160x20
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  12. #62
    Senior Member Stronghold's Avatar
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    Seated Press- worked up to 185x6
    DB Bench- 80'sx15 x2
    High Row- 270x10 x4
    Rear Delt Machine- 130x15 x2
    Pushdown- 120x15 x2

    I need to remember to not leave my headphones at home when I go lift so I don't have to listen to the eurotrash techno **** they blast in there and the creepy gay dudes commenting on my "thexthy muthles". I mean, I know I'm really ridiculously good looking and all, but geez, let's have some decency.
    Last edited by Stronghold; 04-27-2010 at 07:47 PM.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  13. #63
    Senior Member Stronghold's Avatar
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    Conventional Pull- worked up to 405x1, 225x5 x2
    Shrugs, Snatch Grip- 135x10 x2
    Leg Raise- 10 x3

    Everything felt gay today. Got something weird going on in my upper back on the left side under my scapula and everything was heavy. Been a little stressed out lately so I'm blaming that and going to rest up a little.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  14. #64
    Senior Member stitch's Avatar
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    Quote Originally Posted by Stronghold View Post
    Everything felt gay today.
    Are you sure its wasn't just that guy from yesterday "spotting" your deads?

  15. #65
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    Quote Originally Posted by stitch View Post
    Are you sure its wasn't just that guy from yesterday "spotting" your deads?
    You naaaaaaasty.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  16. #66
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    Trained at my old stomping grounds today. Decidedly not commercial gym hell.

    Floor Press- worked up to 275x4
    Seated Press- worked up to 160x13
    Bench- 205x16
    Upright Row- worked up to 135x6
    DB Incline- 95x7
    Lateral Raise- 40x15
    Pronated Chin- bw+25x5
    Hammer Row- 230x10
    Close Grip Pulldown- 140x20

    The weird spot in my upper back didn't give me any trouble with anything I did today. I think it's mainly barbell rows and conventional pulls that aggravate it.

    Last edited by Stronghold; 05-01-2010 at 04:24 PM.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  17. #67
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    Dungeon

  18. #68
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    Quote Originally Posted by Cmanuel View Post
    Dungeon
    Nothing like it.

    I can't stand listening to people bitch about how bad their commercial gym is because someone is curling in the power rack. I trained a THAT place for 3 years and now I'm stuck at a gym with hex plates and no power rack. **** their whining.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  19. #69
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    Yesterday:

    Squat Morning- worked up to 315x4
    Back XT- 10 x4
    Pulldown Abs- 90x12 x4

    Today:

    DB Bench- 80x15 x3
    Hammer JM Press- 140x10 x3
    High Row- 270x10 x3
    Low Pulley Upright Row- 55x12 x3
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  20. #70
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    Had some family upheaval going on this week, was too tired to make it to the gym, so I treated it as a sort of deload.

    Today:

    Cambered Bar Squat-
    bar x10
    155x10
    245x5
    295x3
    335x2
    *add pro briefs
    385x5

    Sumo Pin Pull-
    barx10
    135x10
    225x5
    315x3
    405x1
    455x1

    GHR-
    big chain x10 x3

    Grappler Swing-
    10 x3

    Video:
    Last edited by Stronghold; 05-10-2010 at 11:23 PM.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  21. #71
    Senior Member Stronghold's Avatar
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    Tonight:

    Seated Press- worked up to 190x6
    Bench, Close Grip- 255x5 x3
    DB Row- 105x5 x3
    Pronated Chin- bwx8 x3

    Still being very careful with my upper back. The DB rows felt fine but I have rowed much more than 105 for more reps so I wasn't exactly pushing them too hard. Chins felt fine until halfway through the third set so I cut them short a little early and called it a night.
    Last edited by Stronghold; 05-10-2010 at 10:44 PM.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  22. #72
    Senior Member stitch's Avatar
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    Nice CG bench. PR?

  23. #73
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    Quote Originally Posted by stitch View Post
    Nice CG bench. PR?
    Well, I haven't done close grip bench in over a year I think, so probably, hahaha.

    Plan was just to do 3 sets of 5 at about 80%, so I just rounded down to 255 since I normally bench fairly wide and I'm not used to the close grip.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

  24. #74
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    good stuff in here man, strong as always. Dont fool around too much with that upper back hurting you...learn when to take the gas off the pedal. I am kicking myself in the ass for not adhering to this advice, and look wehre i am.

  25. #75
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    Quote Originally Posted by Cmanuel View Post
    good stuff in here man, strong as always. Dont fool around too much with that upper back hurting you...learn when to take the gas off the pedal. I am kicking myself in the ass for not adhering to this advice, and look wehre i am.
    Haha, yeah man...upper back stuff last night was very light. Not pushing it for a while.
    "I eat quitters for breakfast and I spit out their bones" - Mike Ditka

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