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Old 01-25-2017, 11:11 PM   #151
BustoRhymes
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Re: Hi this is Jim Logg

It's okay to start upright-ish. You just don't want to create an extreme diagonal bar path on the descent that causes the bar to fall forward on the rebound.

Not sure what to tell you about the camera angle. It can be from the side, at an angle, from in front, from behind. As long as it's a clear shot with a focused lens and enough distance to see your entire body, all is well.
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Old 01-27-2017, 11:09 AM   #152
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Re: Hi this is Jim Logg

I appreciate the advice, as always. I hope the vid below is better. Im afraid the bar path is very hard to judge, however.

1.26.17

weight: 74.5 kg. As I've gotten busier, I've been having a hard time eating enough. Probably prepping some food would be a good idea.

JNT week 4 day 3 OHP
Pretty good day. Supersetted everything. Was able to get in and out within an hour. Some lifts, especially dips and DB bench, suffered, but overall it felt like a great and productive workout

OHP
I tried to attach some 2.5s with my resistance band but it did not work at all.
A very cheaty 125x4
--I set up really badly, then was making use of a little leg drive. So it became either a very dubious strict press or very bad push press, depending on your point of view. Also the plates started sliding, so the last rep was extremely unbalanced. But I guess cheating reps are better than no reps.
A stricter 115x4
2x3x105
1x8x105
Vid: one thing I notice immediately is that my walk-out has at least 3 unnecessary steps



In between reps I worked up on the squat. I promised myself I wouldn't push if it felt bad, and it didn't, so I got 245x4. Felt good to make up for blowing it on tuesday. I have to give a lot of credit to Bustorhymes, his advice helped my squat work a lot better in just two sessions. This was after months of squatting in a different way. Also, I realized I completely forgot to control my descent, but that will be something for tomorrow.

Vid:



t2

Chins +25
5sets x 4 reps

Legs up bench
5x4x115

Dips
8,6,5,5,3

DB bench
60x5,50x8,7,7

T3
Front raise
4x14x30 plate
--Should I stop at the eyes or go all the way overhead?

Tri extension cable
4barsx14, 3bars x14x3
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Old 01-29-2017, 10:51 PM   #153
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Re: Hi this is Jim Logg

This was all from friday, but I am logging it now.

1.27.17

Dl
Convention
265x4
Sumo
265x4
--my conventional is just trash. In two weeks I will enter a new block and switch to sumo as the primary lift.
--My sumo has a lot of problems, head is up, hips rise a bit, but at least it doesn't look so terrible on my back.
https://www.youtube.com/watch?v=JYGY8ciEOcA

3x3(+2)x225

t2
LBBS
5x4x195
video, sets 2-5. I don't know the order but I think the first set in the vid was actually set 5. I did the long walkout so I wouldn't bang the pins. Still coming forward, but better I think:


BB rows
4x8x145

t3
Back extensions
20x4x16lb

DB rows
4x14x40lb

Lat pull down
4x14x6(7?) bars

Last edited by johnnycarson; 01-29-2017 at 10:57 PM.
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Old 01-29-2017, 11:44 PM   #154
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Re: Hi this is Jim Logg

So much better. Last set in the video was great.
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Old 01-30-2017, 01:55 AM   #155
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Re: Hi this is Jim Logg

The thing is that didn't look like a very challenging weight for you. If you have the "good morning out of the hole" issue, it probably won't express itself at light weights. If you're controlling the descent and driving your traps into the bar like you should be, and the good morning is still happening in spite of it all, then it's probably just weak quads relative to hips. I had this problem and I solved it by training the front squat as primary for about three months and also doing leg press. Now I can squat near my 5rm without issue.
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Old 01-30-2017, 02:12 AM   #156
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Re: Hi this is Jim Logg

Renton, if you look at his prior sessions just a few posts ago, he was squatting much heavier. I believe he dropped the weight in order to train the proper movement pattern. Agree that front squats are a good idea. I wondered tho if the problem was fine quads but underdeveloped glutes and hamstrings. He shifts the weight to his quads but can't balance with his gloots and hams?
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Old 01-30-2017, 02:42 AM   #157
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Re: Hi this is Jim Logg

Quote:
Originally Posted by BustoRhymes View Post
Renton, if you look at his prior sessions just a few posts ago, he was squatting much heavier. I believe he dropped the weight in order to train the proper movement pattern. Agree that front squats are a good idea. I wondered tho if the problem was fine quads but underdeveloped glutes and hamstrings. He shifts the weight to his quads but can't balance with his gloots and hams?
Yeah I'm not disagreeing with the act of deloading to work on form, just saying that if the forward lean is the result of strength imbalance then it won't express itself at low weight. His squats will just look great at 195 and then have the same problems when he works his way back to 240.

As for your question, when I had this problem I found youtube videos and articles saying things on opposite ends of the spectrum:

1. You lean forward because you have weak hips and upper back etc.

2. You lean forward because you have weak quads.

I determined that the second one was more likely to be true because I kept hearing it from smarter people, like Greg Nuckols, Chad Wesley Smith, and Brendan Tietz, while first thing was being said in clickbait articles on T-Nation and stuff.

Last edited by Renton555; 01-30-2017 at 02:54 AM.
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Old 01-30-2017, 09:15 AM   #158
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Re: Hi this is Jim Logg

I squat twice a week, once heavy, and once lighter after DLs (but 5 sets at 75% is not so light after Deadlifting!). Tomorrow I will squat heavy again. I front squat tomorrow too.

RE weak quads vs post chain: I have no idea. I watched that CWS video, and I felt like I agreed with both assessments. Same with deadlift: do I round my back because it is the weakest part of my body? Or because it the strongest? All these things really confuse me; I am more of a humanities guy. All I can do is keep plugging and not get injured.

In my opinion, I have relatively weak quads compared to my glutes, weak glutes when compared to my back, and a weak back when compared to my quads.
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Old 01-30-2017, 07:34 PM   #159
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Re: Hi this is Jim Logg

1.30.17

Weight 75.2ish.

JNT week 5 day 1 bench.

I placed a mat over the bench. This helped me with stability, leg drive, and unracking. However, it ended up being wider than my shoulders. Not sure if that's cheating or not. It certainly made my bench feel great.

Mira:

--Cheating?

T1
up to 185x2
--I actually am almost sure I would have had three but this Latvian guy I asked to spot me touched the bar.

165x2f,
165x2x2
165x3
--I had forgotten that I was supposed to do doubles, not triples. On the first set my bench felt great. I had never used such leg drive before. Unfortunately, I ended up using too much leg drive and nearly decapitating myself on rep three. It's the first set in the vid. After that I took the mat off and benched the old fashioned way. You can see how much stability I lose in the second set. My arms are pretty short, and my grip is wide. On the Amrap I may have had a fourth but once again, spotter issues (pochemoo Latvia? Pochemoo?!)

Sets one and two+ later drop set:


t2
CGBP
7(+1)x2x135
--last two sets paused, last set was a triple

DB shoulders
50x4,40x6x4

Couldn't do incline, so I tried to amrap 135. Thought I'd get 12-15 reps, got 7.

t3
Pec Dec
8barsx14x4

ez bar tri extension
42.5x14x4
--pausing at bottom (behind head)

Diamond pushups
4x12xBW
--supersetted with some absolutely sick Snatch-grip behind-the-neck push-presses at 55lb.
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Old 01-31-2017, 03:22 PM   #160
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Re: Hi this is Jim Logg

1.31.17

Weight 74.8ish

I broke my screen again, so all the videos are lost. I never had a smartphone till I came to Colombia. Seriously what a pain in the ass they are, always breaking and running out of battery. If it wasn't for the fact that I need whatsapp for work, I would definitely not replace it. This will be like the 3rd or 4th time I've had to get one. If I ever return to Trumpland, definitely going back to the classic flip.

JnT week 5, day 2 (Squats)

t1
LBBS
255x2
255x1
--The second rep was a grind. My head came up for sure. However I think overall they are looking much better. Thought I'd go for another double, but I didn't want to get pinned. Maybe I could have, maybe I couldn't have. I couldn't gage the easiness of the first rep very well. Elbow tendonitis was flaring up again, on the drop sets I used the cocked wrist position. Much better

215x2x3
215x6


T2
Front Squat
185x2x6
185x4x1
--squeeze out two extras to make it I think a weight/rep/day PR

RDL
167.5x6x4

T3
Leg extensions with static chin hold at 90*
4x12xBW

Ham Curls
4x12x2bars
--this remains the hardest exercise I do

Hip Ab/Ad
4x12x7bars both ways

Hammer Curls
25x12,10,10,9

Paloff
1x12x2bars
3x12x1bar
--doing these a new way. Hard as hell.
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Old 01-31-2017, 11:34 PM   #161
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Re: Hi this is Jim Logg

With the bench vid, the big difference between sets is that on the second set, you got in position and then moved your feet around everywhere. This means your base is no longer planted and your leg drive is nonexistent.

It's okay to set your base and then your feet, but when you get in position, get tight and don't move until the set is complete. Personally, I prefer to set my feet and then my base, because I use my feet to drive my shoulders hard into the bench when setting up my base. This lets me know I am tight and ready to press.
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Old 02-01-2017, 09:54 AM   #162
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Re: Hi this is Jim Logg

Hey thanks man. I definitely felt myself losing tightness. I think the big difference is in the unrack. My arms are short, and when I take a wider grip it can be a struggle for me to get the bar out of the pins at heavier weights. I've been trying to bridge it out, but it's definitely a work in progress. I think in the future I'll try to use that mat every time, as the 1-2 extra inches makes a big difference. Using that mat was also the first time I felt like I really understood leg drive. Unfortunately I got a little zealous, as the video shows.

Alternatively, I could try to get a liftoff, but that comes with some language difficulty and the risk of spotter issues. Something I've realized is that the best people to ask are the ones who look the most inexperienced, as they are the least likely to interfere. "No lo toce hasta yo estoy atrapado". How to explain a liftoff is a little more complicated. Luckily I see mostly the same people everyday, so if I can find a good spotter, maybe I'll have someone to consistently rely on.

Since it's come to my mind, I'd also like to express my gratitude for this gym I found. Yes, there are no 2.5s and the barbells are not uniform, and yes the floor is completely uneven (a unique feature of Latin american gyms, thus far the best floor I've seen was a in a gym in an old colonial house made of brick tiles--drop the bar deadlifting and you risk shattering 300-year old handiwork), but the environment is quite good. Everyone is positive and focused on their own training. Much improved from the "hardcore" gym I used to go to, with its 4-man leg presses, constantly unsolicited advice, and impromptu pose competitions.

Last edited by johnnycarson; 02-01-2017 at 10:08 AM.
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Old 02-02-2017, 08:03 PM   #163
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Re: Hi this is Jim Logg

2.2.17

Weight 74.8 or 9
Still no phone.

JNT2.0 week 5 day 3 OHP

T1
OHP
125x2
115x2x3 major grind
115x3
105x5
--feel like my OHP is getting weaker. Or maybe my form is just stricter now. Also i've been experimenting with warming up with only 4-5 doubles or singles. This has been great for squats, but I think my OHP requires more reps at light weights to groove in a good form.

t2
Chins
+30x2
5x2x+40

Larson press
7x2x125

DB Bench
60x6,3,3,4

Intermission
4x1x217.5 paused squats

t3
Dips
Bwx12,6,6,5
--last set with a band to make lockout harder

Front raise
40x6
35x12,6,5,1
--suddenly very hard exercise

Tri Cable extension
3barsx12
4barsx12x3
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Old 02-03-2017, 04:06 PM   #164
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Re: Hi this is Jim Logg

2.3.17

Weight 75.1

JnT week 5, day 4 (Deadlifts)

--just have given up on conventional, I tried one of my dropsets conventional and it looked like ****. My sumo is pretty bad too, but I don't know what I am doing. Kind of wish I had devoted the whole accumulation block to sumo to figure out what the form, but live and learn.
--grip problems all day

DL
305x1+fx2
--both times my right grip slipped just past the knee on the second rep. Surprisingly, this caused no problem at 295 though.
295x2
235x2x3
235x8
Video of my ****ass sumo:
295x2 https://www.youtube.com/watch?v=6D4HBBYnngk
235x8 https://www.youtube.com/watch?v=T6xclq5OUMY

T2
Squats
205x2x7
--made some videos but they all have more shadows and less body parts than a snuff film

BB Row
155x6x3
155x4

T3
Db row
50x12,8,8,6

Back extensions
4x12x25lbs

Lat pull down
4x12x7bars
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Old 02-03-2017, 07:14 PM   #165
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Re: Hi this is Jim Logg

I uploaded the wrong video for 235x8

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Old 02-06-2017, 07:03 PM   #166
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Re: Hi this is Jim Logg

2.6.17


Last night was the first time I'd watched the superbowl in 4 or 5 years. Found the experience like voting; when I finally did it, I became way too emotionally invested and, ultimately, profoundly disappointed. RIP Hilary, RIP falcons.

Anyways I was extremely hungover. I am supposed to go for singles this week. I should have skipped today, but I might go out of town saturday so I didn't want to delay my gym schedule. I decided to switch bench with OHP, since it's the lift I care about least. Ended up trying to bench anyways, like a real fool. The whole day was disastrous.

Jnt Week 6 day 1

T1
Ohp
--to 125
--135xf
--lol. Very close though.

Bench
195xf
185x1
195xf
--Second time I almost got it, but this spotter helped. Going to retry on Thursday, hope I'll get it,

Push press
135x1
155x1
165x1
175x1
--At least I got some sort of PR today.

Chins
+50x1
+60x1
+60f

T2
SKIP

T3
Ez bar extensions
62.5x10,6,6,6

Pec Deck
9barsx10x4

Diamond pushups
4x10x+10 lbs
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Old 02-07-2017, 07:54 PM   #167
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Re: Hi this is Jim Logg

2.17.16

Weight 74.8 Smh

Squats weren't as strong as I hoped but at least I got a small PR.

LBBS
135x5
195x2
225x1x2
265x1
--Form broke down, felt like I shouldn't go for 275 like I hoped.


t2
SKIP

T3
hanging leg raise
4x10

Paloff
2barsx10x4

Hammer
25x10,10,8,10

Hip Ad/ab
90x10x4 both ways
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Old 02-09-2017, 07:51 PM   #168
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Re: Hi this is Jim Logg

2.9.17

Weight 75.2 ish, with shoes

JnT 2.0 week 6 day 3 (bench)
95x4
135x2x2
155x1
165x1
185x1
195x1
205xf
--comments on my warm up to max singles would be appreciated
--Pretty happy with this. 195 moved super quickly and I thought I had a good chance at 205, but my set up got really ****ed up. I failed it about 2-3 inches of the chest. However, the gentleman seen in the vid is a good spotter (I swear he didn't touch the bar) and I am going to explain liftoff to him. Hope i get it next time.

--Wow I move my head a lot. Didn't notice till now.
T2
SKIP

T3
Dips 5 sets to failure. I wasn't counting the reps because someone was talking to me but I know I did 10 on the first and 5 on the last.
Front raise 30x10x4
--Maybe I'll replace this exercise. Kind of seems like it sucks.
Tri Extension
3barsx10x3
3barsx20
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Old 02-10-2017, 07:35 PM   #169
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Re: Hi this is Jim Logg

2.10.17

Weight 76 with shoes

JNT 2.0 Week 6 Day 4 (DL)


T1.

Sumo Dl
135x3x3
185x2x2
225x2x2
245x1
275x1
305x1
315x1
325xf
325x1
325xf

--Ugly lockout on 315. When I tried 325 the first time, I couldn't get it past my knees. The second time, I widened my stance and made big effort at keeping my back straight. It was way harder to break of the floor, but locked out. 3rd time I tried it, I lost balance.
--Unfortunately every video sucks. I still am trying to upload them but the internet is horrid today.

Pause DLs
1x165x10ish

T2
Skip

T3
DB rows
1x10x40
3x10x50
Supersetted with legs up bench
145x3
135x5x3

Back extensions
3x10x30lb

Lat pull down
9barsx10,10,8,7

Db shrugs
60x10x2
--definitely going to incorporate these and push presses into my next block, which will start monday

BB curls
17kgx25x1
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Old 02-13-2017, 05:31 PM   #170
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Re: Hi this is Jim Logg

2.13.17

Weight 75.2ish

Pretty nice day.

JnT week 7 day 1 (bench)

Bench
167.5x6

145x3x4
145x7

T2
CGBP
135x6x5
--thought I'd written the weight wrong, but now that I can look at my spreadsheet, apparently not. Bridged rep 6 set 5, but I took a longer rest and came back stronger for the last set.

Push press
125x2
--thought I'd do this for 12. Oh was I wrong.
95x12,12,10,7
--Good lord high rep push presses are tough

Incline
85x12,12,10,10

t3
Skip

Post-Workout miscellany
I realized I hadn't squatted or a week, so I wanted to get some practice. As always, I went too high and ended up doing 245 for 3 then 2. I want to lowbar 245 for 6 tomorrow, so I hope I didn't **** myself over.
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Old 02-14-2017, 07:39 PM   #171
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Re: Hi this is Jim Logg

Quote:
Originally Posted by johnnycarson View Post
2.13.17

I realized I hadn't squatted or a week, so I wanted to get some practice. As always, I went too high and ended up doing 245 for 3 then 2. I want to lowbar 245 for 6 tomorrow, so I hope I didn't **** myself over.
So stupid. What should have been a smooth PR become a mediocre medley of low repetitions.Yesterday 245x3 was pretty easy, today it was hard as hell. Hope I learned my lesson.

Weight: 75.5

2.14.17

JnT 2.0 week 7 day 2 (squat)

LBBS
245x3,1,1,1
225x1
205x3x4
205x5

T2
DL
205x6x5
--Even at this weight,my back rounds in the last reps:
https://www.youtube.com/watch?v=-vLjP2NBa40

DB Lunges (total weight first)
100x6,
50x12,12,5
100x3

HBBS
127.5x20
--this wasn't programmed but I'd been meaning to try a 20-repper.
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Old 02-17-2017, 01:06 AM   #172
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Re: Hi this is Jim Logg

2.17.16

Weight 75

JNT week7 day 3 OHP

t1
105x6
115x4
--misloaded 105 as 115, feel certain I would have gotten it for six had I not messed up.
95x3x4
95x7

t2
Chins
15lbx7,3,3,3,5

Legs Up bench
125x6x4
125x10

Z press
4x12x45
--empty bar not as easy as I'd thought

T3
supposed to skip, but I had a date, so to get a little pump I did
Pec Flysx10
2x12
2x10
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Old 02-17-2017, 04:59 PM   #173
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Re: Hi this is Jim Logg

2.17.17

Tough but strong day. Abs very sore, not sure why. Maybe the Z press, maybe just from general increased volume compared to last week's singles.

JnT2.0 Week 7 Day 4

Sumo
275x6
--pretty easy,but my hips were rising alot.
235x3x4
235x9
--Stance got wider and wider. By the amrap, my toes were nearly to the bar. Gonna post the video in the form check thread.

Front Squat
165x6x5
--Just horrid to do. Much more demanding after sumo than it was after LBBS.

RDL
135x12,10,7,8
--Think I am finally doing these properly

Push Press
2x1x165
--for yucks

Lat pull down
1x6barsx12
3x7barsx12

BB curl
45x23
--trying to get this up to 100reps. It is going to take a while.
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Old 02-20-2017, 05:06 PM   #174
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Re: Hi this is Jim Logg

2.20.17

Feeling really sick. Yesterday I ate easily less than 2k calories, and barely got any sleep. I thought I was going to end up going all the way, but hapily I dozed off at about 430 or so. Still happy I dragged my ass to the gym. I should done OHP day today though, as that's the least important t1.

JNT week 8 day 1 (bench)
175x3+f
155x2x4
155x7
--I actually wanted to do just 145 for the drop set, but I ****ed up. On the AMRAP I used the mat, was so much easier. I don't know if it's considered cheating. Mainly it helps my arms unrack the bar, but it also adds tons of stability. I measured, its 49cm long, but flexible. Certainly not equivalent to benching off a 50cm base, but neither is it equivalent to benching off a 32cm one.
https://www.youtube.com/watch?v=Um1-9Fa1pD8

t2
CGBP
145x5x3
145x4x2
--I realized today just how I weak I am off the chest. maybe I should switch this for a spoto, wide grip, or pause bench, as my triceps already get plenty of work.

Pushpress--first set OHP to failure (Reps denoted OHP/PP)
105x4/6,10,5,7
--last set I did BTN, I was dipping pretty goddamn low, too.

Incline
95x10,10,8,8

t3
Supersets
A
Pec fly
4x18x5s
Ez bar tri extension
4x18x32.5lb

B
Push-ups dead stop at bottom
12,10,8,8
Pull Up ladder
to 4+3 (lol)

Happy with this t3 set-up. By including pull-ups, I'll now be getting some kind of backwork in everyday.
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Old 02-22-2017, 11:14 PM   #175
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Re: Hi this is Jim Logg

2.22.17

I was too sick to go to the gym, so made up for it today. It actually went well, I ended up doing in 75 minutes what normally takes an hour.

New notation: +(#) denotes extra reps on AMRAP set

JnT2.0 week 8 day 2 (squat)

LBBS
255x4
--I actually felt awesome on the first three reps, then on the last rep I didn't brace and I turned into a loose pile of ****. Really I need to learn that not getting tight can only make things harder.
https://www.youtube.com/watch?v=uCND2VcdM2Q
5x2+7x215

t2

DL
5x5+1x225
--6th rep was an accident. My dl (which is now basically a stiff-leg) is getting a little better but still sucks.
set 3:
https://www.youtube.com/watch?v=dorE9gB9-V4

A. BB rows
125x10,5,5,5
T3 B. Lunges
20sx18,12,12,12

A. paloff press
1barx18x4
B. Hammer curls
10sx18x4
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