The Glade 4.0

Yea, I have to concentrate on really sticking my *** out so my hips/gluts take the weight and not just my quads. That and I pick a point about 12 ft up on the wall and stare at that.

Chest/Arms:

Bench:

1x12x135
1x10x155
3x8x175
1x5x185

Incline Bench w/ Smith Machine:

4x10x135

Pec Flies on PecDeck:

4x12x90

Biceps:

4x12x60 (Failed last to 8, just being lazy)

Preacher Curl Machine:

4x10x45

Dumbell Hammer Curls:

4x10x25

1 hour boxing drills circuit, man this was killer but I was able to just breathe my way through it. About 1 minute of nonstop combos, sprawl, pushups and defense drills and two minutes of rest. Went for about 55 minutes total.

_________________
"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

Edit:

I have been asked my employer's Occupational Health Services to have my narcolepsy evaluated. Apparently, the EKG they did on my indicates irregular heart rhythm as well. Korean cars from the 80's had a reputation for poor build quality, guess it's the same with babies :/

_________________
"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

3/10 Shoulders/Triceps:

Hammer Strength Shoulder Press:

1x12x90
1x12x110
3x10x130 (failed all three at 8, 9 and 7 respectively )
1x12x110

Upright Rows:

4x12x60

Anterior Delt Dumbell Raises:

4x15x15

Lateral Delt Dumbell Raises:

4x12x15 (failed 3rd set to 10)

Skulls Crushers, inclined:

4x12x60

Standing Tricep Rope Extension:

4x10x60

Tricep Cable Kicks:

4x10x20

I need to bust out of this routine soon. Just waiting for my other lifts to catch up (legs, chest and some back strength items).

_________________
"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

3/11 Back:

7x12 Pullups (failed on the third to 11, failed on 5th to 10, and 6 to 8 and 7th to 9)

Lat Pullovers:

4x12x80 with 15 seconds of rest between straight into
3x10x120 with 25 seconds of rest.

Bent Over Row Nightmare:

1x12x70
1x12x80
1x12x90
1x12x80
1x12x70

about 30 seconds rest in between

then 2x

1x10x70
1x8x80
1x6x90

no rest inbetween

Bent Over Dumbell Rows:

4x12x50

normal

Hang Cleans. First day back. Took it easy. TBH, the weight wasn't bad, so I didn't lose too much, thankfully. I honestly just wussed out at the end as my grip strength started to wane.

1x8x95
1x8x115
3x8x135 (failed to 7 and 6 on last two sets )

_________________
"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

3/12 Legs

Box Jumps:

1x15x36"
4x12x40"

Squats:

1x12x135
3x10x185
3x8x205 (failed 7 on the very last set, needed a spot)

Leg Extensions, Leg Curls and Toe Raisers, 4 sets of each.

_________________
"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

3/13

Benchpress:

1x12x135
1x10x155
1x8x165
1x6x175
3x4x185

Incline Benchpress:

4x10x135

Cable Flies

5x10x45

Standing Curls:

4x12x60

I may be needing a break soon, my body is starting to feel it.

_________________
"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

3/14 Shoulders/Tri's

Seated Dumbell Shoulder Press:

1x12x40
1x12x45
3x12x50 (failed to 8 on last set)

Upright Rows:

4x12x60

Forward Dumbell Raises:

4x15x15

Lateral Dumbell Raises

4x15x10

Close Grip Benchpress:

1x12x95
3x12x105

Incline Skull Crushers:

1x12x60
1x10x70
1x12x70
1x10x70+1x10x50 Drop Set

Tricep Dumbell Kicks:

4x12x10

_________________
"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

Raf, you're a monster.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Nah, I just surround myself with inspiring people

3/15: Day off! Yay for rest.

_________________
"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

3/16 Back:

Wide Grip Pullups:

6x12 - failed @ 10 on 3 and 4th set. I got a spotter to help keep me from swinging and that helped wasted energy substantially.

Cable Pullovers:

1x10x100
2x10x110
1x10x100

Bent Over Rows, Wide Grip, Barbell:

1x12x70
1x12x80
3x12x90

Single Arm Dumbell Rows:

4x12x50

Hang Cleans:

5x8x135 (just barely missed 8 on the last set)

Total time was about an hour. Sounds slow, I did slow down after the third station. I might go run still. I don't know if it was having the sunlight, eating Wheaties Fuel (which is the best tasting cereal I've had) in the afternoons or taking yesterday off. Probably a combo of all 3. Felt like I could lift the world.

_________________
"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

Fking tired

3/17/10

Plyometric Jumps:

1x15x36"
4x10x42" (failed to 8, 10, 9 and 8)
1x15x36"

42" is a bit much. Yea yea, that's what she said.

Squats:

1x10x135
3x10x185
2x6x205 (failed to 5 on first set)

The last rep on 185 and 205 were the hardest reps I've ever done. The 185 one I nearly passed out.

Deadlifts:

4x8x185

_________________
"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

Not a great day, but coming off two good ones, I'll take it for what it was: a reminder of mortality.

Benchpress:

1x12x135
1x10x155
3x6x175 (failed on all three)
2x4x185 (failed on both, but felt stronger on the last)

Incline Dumbell Benchpress:

2x10x100
2x8x110 (managed 9 on first set)

Cable Flies:

3x(1x12x20# incline+decline+lateral)

Curls, standing:

2x12x60
2x8x70

Concentration Curls:

4x8x25

_________________
"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

3/19 Shoulders Triceps:

Seated Dumbell Press

1x12x80
1x12x90
4x10x100 (failed at 9 on 2nd and 3rd set)

Upright Rows:

4x12x60

Forward Dumbell Raises:

4x15x15

Lateral Dumbell Raises:

4x15x10

Skull Crushers:

4x15x60

Tricep Rope Extensions:

4x12x50

3/20 Back:

Square Bar Pullups - medium width, thumb over. These things suck big time, they hurt your hand and you have no grip strength:

10, 9 and 6

Chin Assist:

7x12 (no assist, 30, 40, 50, 5s0, 70, 50)

Bent Over Rows:

1x12x70
2x12x80
3x12x90
1x8x100

Lat Cable Pullovers:

1x12x100
1x12x110
1x12x120
1x12x110
1x12x100

Bent Over Rows, Dumbells:

4x12x50

Hang Cleans:

5x8x135 (failed to 6 on set 3 and 7 at set 5). Last set was good, lots of pop and speed.

_________________
"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

3/22 Legs:

Plyometric box jumps:

1x15x36"
4x8x42" (failed at 9, 8 on 1 and 2 and barely go to 10 on the fourth).

Squats:

1x12x135
1x10x185
1x8x205
3x6x225 (failed at 5 on 3rd set)

Deadlift + Shrug:

4x8x185

Four sets of leg extensions and hamstring curls.

Weighed in right around 144 today, lost a couple of pounds of water weight.

_________________
"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

3/23 Chest - Biceps. Weight 144.6. I'll probably be back up to near 150 by the end of the week, seems to be the trend.

Benchpress

1x12x135
2x6x175
3x5x185 (used pad to isolate shoulders out of this lift).

Incline Dumbells:

1x10x100
1x10x110
3x8x120 (failed to 7 on middle set)

Cable Flies Circuit:

3x(12xdecline+12xlateral+12xincline)

Bicep Curls, Narrow Grip:

4x12x60 (failed at 10 on third set). Holy God need to go back to doing narrows instead of wide all the time.

Wide Grip Cable Curls, Single:

4x12x20

_________________
"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

Back 3/25

Pull-ups Wide Grip:

5x12 (failed to 10 and 9 on last sets)

Pull-up Assist:

1x8x30#
3x12x50#

Bosu Ball Rows:

This consists of putting a Bosu ball (ball side down) in front of a vertical cable stack and getting in a squat position, though with your back straighter and shoulders nearly right over your hips. You then do rows with the cable machine. My trainer last year showed me them and I've experimented with all sorts of variations. They emphasize core strength through stability.

Super set:

4x(1x12 Wide Grip + 1x12 Narrow Grip)
80#+60#
100#+80#
110#+80#
110#+80#

Bent over rows, wide, barbell:

1x12x65#
1x12x75#
3x12x85#

Hang Cleans:

I broke down and used my lifting straps ... wow, it's like having grip strength like The Hulk.

1x8x135
1x10x135
2x8x145 (failed to 7 on last set)
1x6x150 (honestly I had another 2 in me but I hesitated and lost my mental drive)

_________________
"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

Fail day:

Pylometric jumps:

1x12x36"
1x12x40"
4x10x42" (failed at 9, 6 and 9 on the 2, 3 and 4th set respectively)

Squats:

1x10x135
1x10x185
1x8x205
3x4x224 (failed at 2 on last set)
1x6x205

Went home :/

_________________
"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

Day off yesterday. 3/28 today:

Chest:

Benchpress, 10x135, 10x155 3x8x175 (failed third at 7), 6x185 (needed spot on last two).

Inclined Dumbbell Bench:

1x10x100
1x10x110
3x8x120


Cable Flies:

3x(1x12x20# incline+decline+lateral)

Standing Bicep Curls, wide grip:

4x12x60

Preacher Curl Machine, Narrow:

4x10x45

I am taking a week off. My body is begging for it, my muscles and joints have had enough. I am going in tomorrow to just do a little cardio and mostly to spot my partner on his leg day.

I am going to do some yoga, too. I am going to enjoy relaxing and playing EQ1 instead of working out for a week.

_________________
"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

What great week off. This was my first time trying Jack3D, a Nitric Oxide pre-workout supplement similar to NO Xplode. I'm always hesitant to use supplements, it took me long enough to get on the creatine wagon, but several guys have recommended this stuff and I finally spent some time to learn about the basic mechanics of its biological functions. It works very well. I will give this thing a 3 week run and see if it's worth permanently adding to my workouts.

Bench:

1x10x135
1x10x155
3x6x175 (7 on first set)
3x3x185 (4 on first set)

needed a spot on some of those.

Incline Dumbells:
1x8x100
3x6x110

Flys:


3x(1x12x20# incline+decline+lateral)

Standing EZBar Curl, closegrip:

4x12x60 (failed to 6 and 9 on the last two sets respectively)

Concentration Curls:

4x8x25

Floor Wipers

5x95x15

For those who haven't seen these, they will rip your abs to body builder quality in no time. I do them 3 times a week, they hit both the erectors and obliques:

[youtube]kcNGCG2L0OA[/youtube]

Tomorrow I do my first Yoga class. I'm excited, I think this will be very good for my body.

_________________
"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

That ab thing is incredible! Do want!

Also, Yoga is immensely relaxing and stretches you out. ++good.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Wow. Intro to Hatha Yoga. 60 minutes. My back feels considerably better (upper back) whereas previously the muscles were just a messy tangle of knots. I was amazed at the flexibility I still have, I guess the basic stretching I've been doing helped. But the amount of mental focus and breathing required for this class is awesome. I hope it develops my breathing, focus and flexibility. It certainly will test it in the meantime. I highly recommend this to complement anyone who does strength weightlifting or circuit lifting.

After that, shoulders workout.

3/19 Shoulders Triceps:

Seated Dumbell Press

1x12x80
1x12x90
4x8x100 (made it to 9 and 10 on 3rd and 4th respectively)

Upright Rows:

4x12x60

Forward Dumbell Raises:

4x15x15

Lateral Dumbell Raises:

4x15x10

Skull Crushers:

1x15x60
3x12x70 (failed @ 11 on last two sets)

Tricep Rope Extensions:

4x12x50

Cable Tricep Arm Extensions:

4x12x20

_________________
"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 can't understand how we didn't know about Yoga sooner. So good!

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

I know! It's like having cocaine for the first time! Heh, well you know what I mean.

Back 4/07

Pull-ups Wide Grip:

6x12 (failed to 10 and 11 on sets 3 and 4, got spot for 5 and 6)

Bent over rows, wide, barbell:

2x12x80#
3x12x90#

Bent over rows, dumbell, narrow:

4x12x50#


Hang Cleans:

I broke down and used my lifting straps ... wow, it's like having grip strength like The Hulk.

6x8x135#, lost it to 7 on last set.

Floor Wipers

4x95x15 (fail @ 10 on last)

_________________
"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

4/8 Legs:

Box Jumps:

1x12x36"
3x10x40"
3x6x42"

Well, this was super embarrassing. On one of the 40" sets, the little platform I put on the 36" plybox slip out from under my feet as I hesitated. I did a full one and half rotation and landed flat on my back. Luckily, all those fall drills in jujutsu helped save me and I landed "correctly". Still, I landed on a minimally padded floor after falling about 36". It knocked the wind out of me and gave my head a little knock. Not as bad as the snowboard accident. mostly just hurt my ego.

Squats:

1x10x135
1x10x185
3x8x205

Little bit of leg press and I called it a day. I should not have been doing the box jumps without the right mental state. These things are mostly mental - you must pull your legs up into your chest very quickly and without hesitation:

[youtube]isbqEnbdyzg[/youtube]

People always ask me how I jump that high. You don't jump high. You pull your knees up quickly. That's not me. But if you start at 30", you can make gains every week. You just do it. Don't hesitate, just do it. I will try to film myself one day and upload. These are awesome maintaining your quickness as you gain weight with lower body strength lifts.

4/9 Chest

Bench:

1x10x135
1x10x155
2x6x175 (7 on first set)
2x4x185 (5 on last set)

Barely needed a spot.

Incline Dumbells:
1x12x100
3x8x110, failed at 7 every time. Felt very heavy.

Flys:


3x(1x12x20#decline+lateral+incline)

last set on the incline angle, failed at 8 and went to 15# and finished the 12.

Standing EZBar Curl, wide:

4x12x60 (failed to 10 on all the last 3 sets)

Standing Barbell Curl, narrow:

2x10x50
2x10x60

_________________
"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

4/10 Watched UFC 112. Ate hotwings.

4/11:

Shoulders Triceps:

Seated Dumbell Press

1x12x80
1x12x90
4x10x100 (failed @ 9 on 4th)

Upright Rows:

4x12x60

Forward Dumbell Raises:

4x15x15

Lateral Dumbell Raises:

4x15x10

Skull Crushers:

1x12x50
4x15x70 (failed @ 12 on 3rd)

Close Grip Bench Press

1x12x95
2x10x115

stopped short of doing a 4th set since my left shoulder started to bother me

Cable Tricep Mule Kicks

4x12x20


Floor Wipers

4x15x100#

Sat in sauna for 10 minutes @ 210deg ... wow that is like therapy. Then I took a cold shower.

_________________
"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