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Old 04-04-2013, 03:11 PM   #601
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A good bit has happened this passed week. I have slacked at logging here so ill go back and log after I post this.
My daughter has been wanting to go do classes at a local public gym to help her get ready for her national dance competition. The better shape she is in the better it will help her on her dancing score along with the look.
Also this is the gym we were members at before getting my home gym. It has a really nice pool and my little ones love to swim so we wanted to get a summer deal .

I had planned on lifting at home and maybe doing cardio up there. Then I figured I would give it a shot as they have some things that I have not used in a long time and thought why not try it out.

My first day was legs, the squat rack they have does not allow me to go ATG and I kept hitting the bar on rack just below parallel but still did not like hitting the bar and messing my reps up. Ill use the smith machine rack next week but with a real barbell in it so that I can go ATG . For the rest of legs it was Awsome to have a hack squat machine and leg curl / extension machines to finish then off.

Yesterday I woke up at 4:30 am to go to an rpm spin class with my daughter. Man that was intense and hard after leg day but loved being able to do that with Emily.

My legs were in pain all day after that.

Yesterday evening I did chest work. It was pretty good but without having a spotter I used a little less weight and more reps . Ill post those two sessions next.

Sorry I been gone guys, ill try to be here more. Been kinda busy
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Old 04-04-2013, 03:13 PM   #602
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Work out at public gym, first day off boat.

Warm up on stair climber. 5 minutes

Squat
135x10 wu could not get below parallel because bar hits side of rack. Rack not low enough for me
195x5
225x5
275x3pr for reps but only to parallel. Even here the weights would touch the rack or the plates on side of rack.
I think I will just squat at home . I like my rack better.
Only other option is the smith machine, which is pretty free moving. The only thing with it is the weight is balanced.

Straight leg dead lift with snatch grip
135x10
205x10
225x10 all done raw double over hand


Hack squat machine
45 each side x 10
90 each side x10
100 each side x 10. All done real deep and narrow stance . Not sure how much resistance the machine is alone so weight is just what's added

Laying leg curls
90x12
105x8
105x6. These were hard , have not done them in long time

Leg extension
180x12
180x12
210x12. Will go up.

Ab crunch on machine
40x15
60x12x2. First time on this for a long time so took it light. Will build up on these for some Abzers.



Over all not a bad work out but squats were the suck. I will do squats at home my first and last day home and maybe just do the machine leg curls/extensions and hack squat or leg press in middle of week.


Tomorrow is chest and honestly thinkin I may do it at home In my rack. Maybe do a heavy chest / shoulder day at home tomorrow and then later in week do dumbbell work for shoulder and chest at gym so I can hit flys and peck deck.


I think I really just prefer lifting at home. If I chose to go lift there tomorrow I may just do dumbbell bench press and see if I can still get the 100's up for reps . Have not gone heavy with dumbbells for some time so maybe the change up will be nice.
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Old 04-04-2013, 03:14 PM   #603
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It was hill climbs , sprints all of the above . Pretty rough but I'm glad I done it because now I feel good about my cardio level.
I hung pretty damn good for someone that does not do much cardio.

Chest work.
Bench press
135x5
185x5

RPT
225x6
205x9
185x10
185x8
Added super ram
225x5x2

Incline dumbbell press
45x10
60x10
75's x10. These felt good , last rep was a tough one after only taking 60 seconds rest.

Chest dips
3x10 x bw did not use a belt but after the dumbbell press I don't think adding weight was necessary .

Peck deck. Not a fan of this one
60 x 15
120x10
120x8

Feel this in shoulders more then chest. Will try the cable cross overs next time.

Triceps were pretty pumped so I did not do to much

Tricep rope push downs
90x12
100x12x2. Used slow reps with a good squeeze.

Then did another 33 minutes on elliptical to talk with a friend I have not seen for awhile.

Good session but not as good as at home. Will give another try.
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Old 04-04-2013, 03:15 PM   #604
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Ok . As for all The sessions I have done at the public gym , today was probably the best yet. As for that I'd say the best session I ever had.

Back and biceps .

Warm up

Dead lift
135x5
185x5
225x3
Legs were just worked Tuesday and spin class yesterday , I chose to switch to rack pulls from knees for back work.

Rack pulls
305x3
375x3 felt lighter for some reason
405x3 pr by 20 lbs, still felt I had more( video)
425x2pr +40 lbs felt good, left 1 or 2 in tank . I'm not greedy (video)

Barbell rows

185x8
205x7

RPT
255x8 +1 rep
235x8+1
225x8+1 and +10 lbs over last time

Pull ups
8,7,5,5,5=30 total. +1 over last time total

Dumbbell rows
150x10x2 each arm +5 lb pr. This is the biggest dumbbells they have so I will either go for a third set or go higher reps like Kroc does.

Ez bar curls
100x8x2
100x6. This is all less reps then I done at home . This ez bar has a different grip angle then mine so it takes a little harder to get the reps but hit my biceps better.

Single arm cable curl
40x12x2. This is 30 pounds heavier then I record on my home lat tower . Just shows how much different my lat tower feels.
It works smooth but does not take near as much weight to work with.
Today's session like I said what my best yet.
I remember working out there years ago and seeing some strong ass dude lifting and thinking I wanted to get like that. I think the reason I pushed harder today was because I was that guy I use to see. People were askin me questions between sets and very cool talking with them. I had my alarm set between sets so when it was time to lift they left me alone .

405x3 rack pull^^

425x2 rack pull new best.

After just watching this video I realized a guy talked to me in the middle of a set. I should have went for another rep but I'm happy as a kid in a candy store over what I've done.
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Old 04-04-2013, 04:18 PM   #605
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Great workouts Chad! I came to your log and I was confused at how I got so far behind, lol!
Awesome stuff bud, congrats on the multiple PRs! Keep working hard bud!!!
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Old 04-04-2013, 04:26 PM   #606
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Thanks Jay
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Old 04-05-2013, 01:14 PM   #607
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Strong pulls amigo.
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Old 04-05-2013, 07:24 PM   #608
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Originally Posted by BendtheBar View Post
Strong pulls amigo.
Thanks Steve. I feel a lot stronger on rack pull. I got to get those quads to come around. For now though I'm going to work rack pulls up. I think the quads will come around using the hack squat after my regular squat at the gym.
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Old 04-06-2013, 09:00 AM   #609
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Hotel fitness center work out .
Here in Houston. Texas for my daughters dancing and was going to skip shoulders and do them Monday with legs but the fitness center here is better then most hotel fitness centers.

Shoulders

Arnold's
15x10 wu
25's x10 wu

50's x 10x3
50's x9 last rep I could get. 60 seconds rest

Machine shoulder press
Level6 x10 easy
Level 9 x 10 easy
Level 12 x 10 worked for this set

Side lateral
15's x15 x 3 sets ( like pouring tea , pinky finger higher then pointer)

Bent ovee Reverse flys
15's x15
25's x 15
35's x 15. This was only set had much tension. Did not want to hammer rear delt because they are pretty tender from Thursdays back work.

Shoulder shrugs on life fitness machine
Full stack level 21 x 15 x 3

Grip was more a problem for shrugs then traps but the traps are still pretty hammered from rack pulls Thursday.

Whole upper back is hammered from rack pulls. In fact I have decided that with all the equipment the gym has to kill the legs with I am going to be doing rack pulls on back day instead of dead lifts .
I hope to build quad strength with squats , leg press and hack squats and back strength with rack pulls .

When I finally dead lift again I hope to be stronger from floor up as my quad strength seems to be limiting me right now. Back and glute's seem stronger.

Today's work was pretty good, the Arnold's are just bad a$$ shoulder work. Again I found my left arm / shoulder is failing before my right so I may make dumbbell pressing a priority for a while to get them evened out and maybe build my Bhtnp up some more from it. I notice my left arm lags on Bhtnp as well so having dumbbells to work with is great .
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Old 04-07-2013, 10:52 AM   #610
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Originally Posted by CLEEPER View Post

Today's work was pretty good, the Arnold's are just bad a$$ shoulder work. Again I found my left arm / shoulder is failing before my right so I may make dumbbell pressing a priority for a while to get them evened out and maybe build my Bhtnp up some more from it. I notice my left arm lags on Bhtnp as well so having dumbbells to work with is great .
Arnold's are my go to at Hotel gyms that only have 40-50-60 pound dumbbells max.

Good work hombre.
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