Yep, most lifters underestimate the value of heavy curls and the upper back.
Yep, most lifters underestimate the value of heavy curls and the upper back.
Wow--don't think I could budge that weight. Congrats!Quote:
Hammer Curls: 150-5, 155-5. PR's!
Weight: 266.
An upper body cardio day. It ended up more intense than I had planned. Arms only SciFit and rower, cable crunches, medicine ball tosses and stretching. Session ran 32 minutes burning 298 calories with an average HR of 125 bpm @ 82% of MHR.
Weight: 265.5.
Hip Belt Squats: 405, 5-5-3. PR!
Incline Press: 180, 4-5-5. My first set had a wobbly set up. A little digging in and concentration cured that.
Hammer High Row: 240-5, 245-5 PR! Too gassed for one more set.
Session ran 64 minutes burning 655 calories with an average HR of 129bpm @ 84% of MHR and a peak of 141 bpm.
Great numbers, Mark! Congrats on the PRs!
Thanks codger. But I just noticed I screwed up on the Hammer High Row. It was 340 and 345. I attribute this error to being so gassed after lifting. I just woke up from a nap and am sipping coffee to help me coast through teaching Jujitsu tonight.
Attachment 6176
Man am I beat! Note to self: Don't go crazy with the iron when you have a Jujitsu class to teach henceforth.
Both E and G showed up, making it easier to see what they are doing and fix flaws on the fly. Gotta love the alliteration. G had just gotten his learner's permit to drive, so he was a little defocused tonight.
They have gotten to the stage where they are figgering out rudimentary counters. Which is good and not so good. Good, in that it shows they are thinking outside the parameters of the box of instruction, as I have been encouraging them to and trying to stimulate their minds on the subject. Not so good, in that it makes it hard for their partner to work the technique and learn it properly. An attacker is unlikely to know or anticipate the techniques this art teaches and so is unlikely to move in the ways these two are instinctively moving into. So I reminded them of it.
We finished out with some targeted forward and rear elbow strikes to Dave (AKA, the BoB). Target areas were the solar plexus, chin, and face. It took a little coaching to get them close enough in to connect effectively and on target.
Session burned 480 calories with an average HR of 106 bpm @69% of MHR and a peak of 124 bpm.
Weight: 264.5.
Some more random stuff to keep boredom at bay. Rounds of heavy bag strikes, handball, cable crunches, and tire flips. This last was no small source of amusement. A young guy was sitting on the tire as I approached, complete with earbuds and a thousand yard stare at his phone. Music, video? Who cares. I wanted to flip that damn tractor tire a few times. So I walk up to him in his frontal peripheral vision and bring my left hand up to my ear, which was a signal, "Hey, we need to talk." He was doing air squats using the tire as a device for box squats.
ahem!
This took a little back and forth to determine what he was doing and why, and I decided to keep my derision to myself when he explained his objective and rationale for it. He then asked if there was anything else at the Rec Center that might work. "Why yes! Yes there was. The stackable wood pulling boxes in the West Weight Room. I use them myself for high pulls." So off he went with some thanks. That's me. Mister helpful.
Session ran 32 minutes burning 290 calories with an average HR of 124 bpm @ 81% of MHR and a peak of 137 bpm.
Naps are one of nature's greatest gifts.Quote:
I just woke up from a nap and am sipping coffee to help me coast through teaching Jujitsu tonight.