the legs feed the wolf

[gobbla]

rox> I think it's just cause I'm so damn good looking. People look at me and say "leader". It's a curse really.

*******
TTT W1 D2
all 2x24
A1: shoulder press 33\27
A1: reverse lunge 22
B1: dip BW
B2: DB upright row 10
C1: DB Curl 10
C2: Lateral Raise 5

1.5 jog

that was hard. lets just take it for granted that their were pauses here and there. the dips were esp hard. A: there's a fucking lot of them. B: I haven't done them for a while C: it's after another press. That's just silly. Everything else went just fine.

[gobbla]

8x3 "explosive day" Circuit

A: Box Squat
B: Pushup
C: BO DB Row
D: Situp

1.5m jog

[gobbla]

TTT W2 D1

all 6 sets 3 reps

DB Front Squat: 60lbs
Chinup: +25lbs

Decline Bench Press: 185lbs
DB Rom Deadlift: 85lbs

DB Side Bend: 60lbs
Db 1leg Calf Raise: 60lbs

jog 15min

[buster]

Very impressive gobbla, particularly the chins, wish i could do that. Nice session.

[gobbla]

TTT W2 D2
all 2x24
A1: shoulder press 33\27
A1: reverse lunge 22
B1: dip BW
B2: DB upright row 12
C1: DB Curl 12
C2: Lateral Raise 7

1.5m jog

Still freaking hard with some pauses thrown in on most lifts but not as bad as last week. I'm hoping to complete 1 set of dips no pause by week 4! Really didn't feel the workout at all today. Felt ok doing it but didn't have the aggressive "mode" on.

******
Thx Buster. Put some effort into the chins\pullups and you'll be doing them with extra weight in like 3 weeks.

[buster]

T hanks for the advice, will try. Understand about the agggresive mode, felt that way 1st part of the week. Just got to push thru

[gobbla]

TTT W2 D1

8x3 Circuit
Begin each movement from a full resting position (sitting, laying, no tension) and explode thru the movement as fast as possible.

A: Box Squat
B: Pushup
C: BO DB Row (45)
D: Situp

1.5m jog

***
not a whole lot of explosion thru the pushups, the rest of it went well enough.

[buster]

That's a good, solid day bro. I wouldn't worry about the p/u. They were probably plenty explosive(just not explosive enough for you )

[buster]

Where ya at bro? Everything all right? (sorry man, just checking on ya....bad habit I picked up from mahler )

[gobbla]

TTT W3 D1

all 6 sets 3 reps

DB Front Squat: 65lbs
Chinup: +35lbs

Decline Bench Press: 195lbs
DB Rom Deadlift: 95lbs

DB Side Bend: 65lbs
Db 1leg Calf Raise: 65lbs

15min on the eliptical
**************
Thx buster. It's just one of those things that "I remember when" type of thing. Now I'm doing a pushup and bairly leaving the ground. grr. All in due time.

I'm really only posting in the log on workout days so if it goes a few without anything, no need to be alarmed.

My knee has been bothering me again. Gaining weight and then running PROBIBLY wasn't the smartest move in hindsite. I've been racking my brain and the magic answer I came up with....walking. Low impact (on the knees), can be as high an impact cardio-wise as I want to put into it and most importantly it has a high carry-over into running. So we'll be experimenting with that in the future.

I'm really happy with the progress so far. My PB on the flat Bench Press is 185x1, that's just a best waiting to be bested I figure. The chinups are just plugging right along. Overall really happy.

[gobbla]

TTT W3 D2
all 2x24
A1: shoulder press 27
A1: reverse lunge 27
B1: dip BW
B2: DB upright row 12
C1: DB Curl 12
C2: Lateral Raise 7

Managed to do the first set of shoulder presses without pause. Still haven't managed a full set of dips but i DID get 21, which ain't too bad for a white boy w\ no rythm.

[buster]

Nice job gobbla, that's a lot of reps to be pushing around

[gobbla]

thx Buster...it hurts...alot

[gobbla]

8x3 "explosive day" Circuit

A: Box Squat
B: Pushup
C: BO DB Row (45s)
D: Situp

[Marykaa]

Knees : do you have access to an Eliptical with good resistance and crossramp? that helps as well.

[gobbla]

The US base has some suprisingly nice elipticals (the nicest that I've seen) with some nice pre-sets...forward tilt, just all around nice. The real thing with me is that I really don't like cardio machines in general...I'm willing to do things outside but it's really hard to just sit somewhere for an extended period of time.

We're looking at outside bikes right now for an alternative steady state cardio tool. mabey that'll pan out, mabey not.

Probibly spend the next month on GPP type routines to help get some of the lead out of my butt!

[Marykaa]

I have alot of trouble doing my HIITs or cardio when I don't have my music with me. but great.. cycling outside is much better.

[gobbla]

TTT W4 D1 (overload week)

all 6 sets 3 reps

DB Front Squat: 65lbs (attempted 75, but damn near killed myself getting them up)
Chinup: +55lbs (final two sets were sets of 2 *pause* 1)

Decline Bench Press: 205lbs
DB Rom Deadlift: 100lbs

***********
pretty darn good workout IMO. dropped the last two excersises because I was short on time. largely wasn't feeling the workout, forgot my headphones and it was about an hour after wakeup. but performed well and am satisfied overall.

[BamaDave]

Hey Gobbla, you are gaining some serious strength! Are you bulking/adding lbs. or are these strength increases w/o weight gain??