Am I Still Fat?

[PowerManDL]

Was down in Melbourne from Friday to early yesterday AM. It's cold there, and it made my sinus problems flare up -- which means the equivalent of a head-cold. It's still here today, but not as bad so I went and lifted.

Rack DL from below knee (pin 3 on the EFS rack) - 120 (264)x5, 150 (330)x5, 170 (374)x3, 190 (418)x3, 210 (462)x2, 220 (484)x1, 195 (429)/3x1
GHR, 2 sets of negatives (still worried about that right hamstring)
45* back raise, 4x12
Ab rollouts, 3x8
Standing leg curl, 3x8

Weighed around 93kg (~205lbs)

[Simon C]

Yep, it is cold here!

[nutbar]

I just realized you get winter two times in a row. Ew. (Not that I have any idea if winter is actually "wintry" where you are.)

[cycomiko]

Matt will suffer through a winter that is rich in sunshine and warmth

unless he travels to melbourne more often

[L'ilJ]

Yeah, try spending a winter in Detroit and then see how bad it is in Melbourne.

[PowerManDL]

It's 81 in Darwin right now, at 11:15 in the morning. Darwin's tropical though so we only get wet/dry seasons.

[PowerManDL]

Liftings:

Bench, bar x some reps, 70 (154)x8, 70 (154)+chains x5, 90 (198)+chains x5, 100 (220)+chains x3
2-board, 110 (242)+chains/2x2, 110 (242)/2x3
A. Inverted row, 2x12
B. Pushups, 2x12
Nautilus pulldown, 3x8 <-- I like this, it's some free-motion contraption that lets you adjust grip and width as you move
A. DB tricep extension, 30 (lbs)/2x10
B. DB curl, 30 (lbs) 2x8

I was down a cool 100g from Wednesday.

[PowerManDL]

Monday:

Box SQ, 70 (154)x3, 120 (264)x3, 120+chain x3, 140 (308)+c x2, 140+2c x1, 145 (319)+2c x1, 120+2c/2x2
GHR*, 3x6
Standing leg curl, 2x8
A. 45* back raise, 3x15
B. Woodchop, 2x10/Rollout, 2x8

* I was watching a bunch of the EFS vids of the GHR and came to the conclusion that I was doing them wrong, with my knees too high on the pad. I adjusted accordingly, leaving the knees off the pad some and putting more of the thigh on them. This made it easier to crank reps out, so maybe the hams aren't as weak as I was thinking.

[L'ilJ]

What do you mean by your knees being too high on the pad? How did you adjust? They were too far forward? Just curious.

[PowerManDL]

I was getting in really close so that the knee was jammed in and the "pivot point" on the pad. Watching the EFS videos, the guys actually had their knees lower down off the pad, so the pivot point was on the lower part of the thigh, above the knee.

[L'ilJ]

Originally Posted by PowerManDL

I was getting in really close so that the knee was jammed in and the "pivot point" on the pad. Watching the EFS videos, the guys actually had their knees lower down off the pad, so the pivot point was on the lower part of the thigh, above the knee.

I just checked those videos out. You're right. Now I'm wondering if I'm doing them correctly.

[Frank.S]

On my ghr i actually find is harder to do them with the thigh as the pivot because the "lockout" is a bitch.

[Simon C]

My GHR squashes my nads, it's a bitch...

My gym needs one of those with the cut out bit in the middle, to protect peoples nuts!

[Lost Dog]

She only asks cuz she puts the pad up near her belly and knocks out sets of 40.

[Frank.S]

hahahaha

[PowerManDL]

Today:

Bench, bar x whatever, 70 (154)x6, 70+minis x3, 80 (176)+minis/5x3
close-grip lockouts, 100 (220)x5, 110 (242)x5, 120 (264)x5
Pullups, 10x2
Low DB incline, 30 (66)/3X10
A. Cable scap row, 2x10
B. Seated DB cleans, 2x8
BB Curls, 20 (44)x8, 40 (88)x5, 42.5 (94)x5

[PowerManDL]

Friday pullin'

Rack DL from below knee (pin 3), 120 (264)x5, 150 (330)x3, 180 (396)x3, 210 (462)x1, 220 (484)x1
Deficit DL, 100 (220)x2, 140 (308)/2 singles, 160 (352)/2 singles, 180 (396)x1
Leg curls, 3x8
45* back raise, 1x15, +5/2x12
Ab stuff

[L'ilJ]

nice.

You settling in well since the move?