The Glade 4.0

11/9 Shoulders/Triceps

Seated Dumbbell Press:

12x80#, 12x100#, 12x100#, 8x120#, 8x120#(7), 8x120#(7)*

Seated Barbell Press:

10x65#, 10x65#, 10x65#, 10x65#

Reverse Fly:

25x60#, 25x60#, 25x60#, 25x60#

Standing Anterior Deltoid Raise:

20x15#, 20x15#, 20x15#, 20x15#

Lateral Deltoid Raise:

20x10#, 20x10#, 20x10#, 20x10#

Skullcrusher, Inclined:

12x70#, 12x70#, 12x70#, 12x70#, 12x70#

Parallel Bar Dips:

15, 15, 15, 10

11/10 Back:

Pull-up:

12, 12, 9, 10, 10, 7, 8, 8, 12w60#, 12w60#, 12w60#, 12w60#

BOB Row, Wide:

12x80#, 12x80#, 12x80#, 12x80#, 12x80#

Cable Lat Pulldown:

15x27.5#, 12x42.5#, 12x42.5# (10), 12x42.5#(10), 12x35#

Vgrip rows with barbell pivot, didn't count bar:

12x50#, 12x50#, 8x75#, 8x75#

11/11:

Run 10 minutes @ 7:05, run 10 minutes @ 6:40 ... need to get my cardio back up a bit.

Floor Wipers:

20, 20, 20, 20, 17

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Geez, Raf....I can out run you... :p

_________________


Dream as if you'll live forever...
...Live as if you'll die tomorrow

Vivere Senza Rimpianti

No gym from 12/18-1/1/11. Did not write logs for month of December or November.

1/2/11

Chest/Biceps

Barbell Benchpress:

10x135#, 8x155#, 8x155#(7), 5x165#(5 spot), 5x165#(5 spot), 5x165#(4 spot)

Inclined Dumbbell Benchpress:

10x100#(8), 10x100#, 10x100#(9), 10x100(8)

Cable Chest Fly, I, L, D:

15x12.5, 15x12.5, 15x12.5
15x7.5, 15x7.5, 15x7.5
15x10, 15x10, 15x10
15x10, 15x10, 15x10

Standing EZ Bar Curl:

8x70#(10), 8x70#, 8x70#, 8x70#, 8x60#

Concentration Curl:

10x25#, 10x25#, 10x25#, 10x25#

Still alive, still lifting. Been lifting the same regiment. 4-5 days a week. Bigger weight soon. Different lifts soon. I hate writing **** down.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

I'm still here, and still working out but I haven't been lifting as much. I have a reduced routine that is somewhat derived from what I used to do. I have been doing a lot more circuit and endurance work. I don't care about strength as much these days.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

It's funny to come back here and read all my old logs and ideas about fitness philosophy. The funny thing is that what I knew, while I still believe is valid, is only one piece of the fitness puzzle.

A piece that I finally am now learning is that you don't have to train like an insane 25 year old testosterone jacked psychopath to get good results. Rest works, too. Looking back, I can't believe I even did all this ****.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

I've been reading the Primal Blueprint, he says pretty much what you just did. Most activity should be very moderate stuff, punctuated by lifting heavy a few times a week. Lots of recovery.

http://www.amazon.com/The-Primal-Bluepr ... 0982207700

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

I was going to get the quick meals Primal cookbook. Haven't got around to ordering it, though.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones