Quest for Fire Quest for Fire - Page 116

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Thread: Quest for Fire

  1. #1151
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Thurs., 6/27. 223#. Big storm just blew in, so it's not as hot right now. The construction zone around the gym is a mud pit, though. Saw one guy bottom out his BMW hard. Good laugh.

    GHR: 3x10
    AbWheel: 3x10

    SQ: 45x..., 135x5. okay, those feel better, but I don't wanna do em.

    GM: 95x8,8, 115x10.

    OHP: 45x..., 95x8, 115x8, 135x8,8,8, 115x8,12.
    -supersetted-
    Seated Cable Rows: 150x8, 165x8,8,10,10,15. rest time no more than 5 minutes.

    Facepulls: 50x30.


    pulled bbq chicken, mixed veggies.

  2. #1152
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    Sun., 6/30. 226#. My body has become a vessel for the storage and processing of pasta. Rigatoni, specifically.

    F SQ: 45x..., 135x5, 225x5,5,8. these feel really good.

    Rack Pull, from above the knee, with straps: 405x3,3,3.

    Dips: 5,5,5. I remember when unweighted dips felt like absolute torture. Now, they just feel... dippy.

    Lat Pulldown: 100x12,12,12 - on the white machine (heavier)
    Reverse Hyper: 45x15,15,15.


    More pasta: gnocchi with ham & peas in egg yolk sauce.

  3. #1153
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    Tues., 7/02. 224.8#.

    SQ: 45x..., 135x5, 225x5, 315x5, 335x3, 365x1,1,3. 4 minute rests.

    The main place I'm losing energy is in the upper back. I've got into the habit of a false grip, with the heels of the palm on the bar (developed way back when I was having elbow issues), and that causes my upper back to mush. I need to be conscious of getting my fingers around the bar and actually gripping it.


    steak & mushrooms.

  4. #1154
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    Thurs., 7/04. HOly shit, it's a madhouse in here. Gym's only open till 12 (Freedom Hours!), so all the evening lifting classes, plus all the morning & afternoon classes, are here at once. Wife elbows her way into a rack, I drop in on whatever's open.

    Dips: 5, +10x3, +25x3, +40x5,5,5. nice. PR for Freedom!

    Seated Cable Rows: 150x5, 165x5, 180x15. Reps for Freedom!

    OHP: 135x5,5,10. Freedom reeeps!

    DB Incline Press: 35x5, 45x8,8,11. Freedom!

    Face Pulls: 40 x 50, 30. Biceps felt these. Free bicep pump for Freedom!


    Quick snack of bacon and eggs. Later: Steak, mushrooms, and doritos - I mean Freedom Chips.

  5. #1155
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    Sat., 7/06.

    Deficit DL, 2.5": 135x10, 5, 225x5, 315x1-doh,1-hook,1-straps,1,1,1,1,1,1,1. approx. 3 minute rest times.

    Lat pulldowns: 100x12,12,12.
    Rev. Hyper: 45x15,15,15.


    Go get the windshield replaced, try the Mongolian grill next door. No regrets. Later: pasta in meat sauce. Literally bloated with regrets.

  6. #1156
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    Tues., 7/09.

    OHP: 45x..., 95x8, 135x5, 160x5,5,5,5,5.
    -superset-
    Cable Rows: 180x5,5,5,5,5,5,15.


    Chicken curry with rice. Started the new season of Jessica Jones.


    Wed., 7/10. 226.8#. Not feeling it. I chugged some water cuz I was hot & thirsty and now I feel all woogety.

    SQ: 45x..., 135x5, 225x5, 315x5, 345x3, 375x2. Held it together.

    Dips: 3, 5, +25x3,3,5. wrong day for these. Should've done them yesterday.


    Surprise, I feel better! Beef stir-fry with mushrooms & greens.

  7. #1157
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    Thurs., 7/12. Went to the lake, rented a paddleboat. Cycled liesurely out into the wind, then laid on the deck and let it drift to the other side. When our hour was up, we pedaled furiously back. Basically, a massive pump in the Vastus Medialis, and nothing else.

    Smoked chicken, brisket, slaw.

  8. #1158
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    Sun., 7/14. Exhausted from the weekend already, but here we are. Bacon, eggs, bacon, ham&cheese croissant, bacon.

    SQ: 45x..., 135x5, 225x5, 275x5.
    Front SQ: 175x5,5,5.
    no knee sleeves or squat shoes, so of course, there's some inflammation in my L knee from my picnic hams smooshing against my cantalope calves.

    Dips: 5,5,5,5,5.

    protein shake.


    Tues., 7/16. 225#. Gotta figure out some way to avoid snacking in the afternoon. Maybe I could, just, you know, not do that. Nahhh, too simple.

    Rotator Cuffs: 5#, three sets of whatever. MARTIIIIINS!
    Lat Pulldowns: 80# for reverse shrugs, chin grip & wide grip pulldowns.

    OHP: 45x..., 135x5, 160x3, 180x1,1,1,1,1,1, 155x5, 135x11.

    Cable Row: 180x5, 195x5,5,5,5,5,13.
    Low Row, because some kid's checking his phone on the cable row: 150x5, 170x8.

    Here's an idea: pick a row machine, do a linear progression on it till it's maxxed out, then move on to the next one. There are no fewer than 5 row options here other than barbells. Or, I could just go back to barbell rows. Nahh, too simple.


    Baked (yes, baked. we have air conditioning.) chicken, eggs, beet salad, tater tots.

  9. #1159
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    Wed., 7/17.

    SQ: 45x..., 135x5, 225x5, 315x5, 345x3, 385x2. Sweet. I'm trying to hit top sets where the first rep feels good, and the second rep feels bad. So far, That's been the case.

    Dips: x5, +20 x 5, +30 x 3, +45 x 5,5,5. About damn time.

    GHR: 10, 10.
    AbWheel: 10, 10. I keep writing these down on my to do list, but always skip them. I had a little energy at the end of the session, so I learned for myself why they should be done at the beginning of the session.


    Chicken, ravioli in basil butter, tater tots, watermelon.
    Last edited by Erok; 07-18-2019 at 09:08 AM.

  10. #1160
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    starting strength coach development program
    Fri., 7/19. Gym is without power. That's okay - plenty of natural light. It's just me and four of the Actual Strongman dudes.

    1 mile walk.

    GHR: 10, 10.
    Ab Wheel: 5,5. Yeah, still way too sore from Wed.

    DL: 135x5, 225x5, 315x3, 365x1, 385x1. no belt.

    Rows: 185x5,5,5,5,5,13. four out the five sets of 5 were done in one breath. I think I'm getting better at rows.

    Face Pulls: 50x25, 25, 33.
    Rev. Hypers: 45x12, 12, 18. It's really warm in here. Good thing I put ice in my shake.

    1 mi walk home where the AC is working. I soak in a cool bath for a half hour. Later: lamb chops, watermelon.


    Sat., 7/20.

    GHR: 12, 12.
    Ab Wheel: 10, 10.

    Axle Incline Bench: 60x12, 80x12, 100x12, 120x8, 140x8, 160x6, 110x10,10,10,10. It was there.

    Plate Halos: 35x5,5,5,5.

    BB Curlz: 45x12 slow, 12 fast.


    Pork chops and polenta, watermelon.


    Tues., 7/23. 223.6#.

    GHR: 12, 12.
    Ab Wheel: 10,10.

    F Sqt: 45x..., 135x5, 150x3.

    OHP: 45x..., 95x8, 135x5, 150x3, 165x5,5,5,5,5. nice. Some appreciable layback on the fourth set, so I extended the rest period.

    Cable Row: 195x5,5,5,5,5,5,16.


    scrambled eggs, sausage, polenta, watermelon.


    Wed., 7/24. 223.8#.

    SQ: 45x..., 135x8, 225x5, 275x5,5,5,5,5.

    Dips: 5,8,10,10,10.

    SLDL: 135x8.


    chicken, purple cauliflower, watermelon.

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