2008 is gonna ROoOoOoOCK!!!

[RacerBill]

April 19, 2008

Max Fat Loss Plan by Danny King

Activation & mobility

A1) Face Pull: 3 x 12 @ 90

A2) Plank w/ reach and touch: 3 x 12 @ bw

B1) Wide stance RDL: 3 x 12 @ 135

B2) NG DB Bench Press: 3 x 12 @ 45 EH

C1) Mixed Grip Pulldown: 3 x 12 @ 100

C2) Step Down: 1 x 12 @ 10 EH, 2 x 12 @ 15 EH

D1) Scap plane lateral raise: 3 x 12 @ 15 EH

D2) Reverse crunch: 3 x 12 @ bw

TGU: 5 each side @ 10

Comments: The gym was quiet and I got through the whole workout pretty quickly, so I threw in a few TGUs at the end. Not that I enjoy them or anything.

[Lost Dog]

Wow. That's not the workout to do when you're low on energy! Good job pushing through.

[RacerBill]

Thanks!

Actually, the B workouts (3x15, ending with TGUs and 1 arm OHS) absolutely wipe me out even on a good day. The A workout doesn't seem so bad by comparison!

[Terry Monk]

Bill rocks!!!!! Nice job brother!

[tkinsley]

Originally Posted by RacerBill

April 19, 2008

Max Fat Loss Plan by Danny King

Activation & mobility

A1) Face Pull: 3 x 12 @ 90

A2) Plank w/ reach and touch: 3 x 12 @ bw

B1) Wide stance RDL: 3 x 12 @ 135

B2) NG DB Bench Press: 3 x 12 @ 45 EH

C1) Mixed Grip Pulldown: 3 x 12 @ 100

C2) Step Down: 1 x 12 @ 10 EH, 2 x 12 @ 15 EH

D1) Scap plane lateral raise: 3 x 12 @ 15 EH

D2) Reverse crunch: 3 x 12 @ bw

TGU: 5 each side @ 10

Comments: The gym was quiet and I got through the whole workout pretty quickly, so I threw in a few TGUs at the end. Not that I enjoy them or anything.

It's official. You're a masochist.

Nice workout Bill. 90# face pulls? Uh... no thanks.

[RacerBill]

Originally Posted by Terry Monk

Bill rocks!!!!! Nice job brother!

Thanks, Terry!

Originally Posted by tkinsley

It's official. You're a masochist.

Thanks for the diagnosis, doctor!

Originally Posted by tkinsley

Nice workout Bill. 90# face pulls? Uh... no thanks.

Got a confession -- I discovered one of the weight stacks is considerably lighter. I did the face pulls on the "easy" one. It's probably 80 pounds on the other one.

[RacerBill]

April 20, 2008

MetCon plan by Steve.

Activation & Mobility

Front squat: 5 x 5 @ 135

One arm DB bench press: 5 x 5 @ 55

Reverse pushups: 8, 8, 6 (plus about 3-4 where I couldn't quite touch the bar to my chest)

Complex w/ 80 lb BB: 5 each pushup, RDL, BO Row, clean grip lunge, goodmorning

Comments: This workout is much, much tougher without Steve or Neil. I measure the rest times and there's no chatting between sets.

Dumbass move of the day -- someone had left the cage set up for 495 pound rack pulls, with the bar on the safety pins. I started pulling the plates off the right side, until I pulled off the last one. The bar flew up, the plates on the other side crashed onto the floor and the bar kept going until it hit the other squat rack (which, thank God, was unoccupied). Lots of clanging iron and noise. I didn't do anything worse than make a racket, but if the gym had been crowded, it might have been bad.

So this begs the question -- why do manufacturers make the safety pins round and not square? If they were squre, this wouldn't happen!

[Terry Monk]

They do it to weed out the dumbasses. j/k

[RobLL]

I think Frank mentions the great surprise awaiting those of us who don't lift heavy weights unloading just one side of a bar. Had you read it, the mental picture of it all would have warned you. Glad you were not hurt either.

[Lost Dog]

Originally Posted by RacerBill

So this begs the question -- why do manufacturers make the safety pins round and not square? If they were squre, this wouldn't happen!

It would still happen if they were square. At least in this universe, Mr. Physics.

[RacerBill]

Originally Posted by Terry Monk

They do it to weed out the dumbasses. j/k

Ha! It didn't work. I used the squat rack today!

Originally Posted by RobLL

I think Frank mentions the great surprise awaiting those of us who don't lift heavy weights unloading just one side of a bar. Had you read it, the mental picture of it all would have warned you. Glad you were not hurt either.

Guess I missed that one...

Originally Posted by Lost Dog

It would still happen if they were square. At least in this universe, Mr. Physics.

Seriously, I never had that problem in the slanted kind of squat rack. But I'll confess I managed to get through physics class with a C-.

I'm living up to my user title...

[RacerBill]

April 22, 2008

Max Fat Loss plan by Danny King

Activation & Mobility

A1) One arm DB row: 3 x 15 @ 32.5

A2) Serratus crunch: 3 x 15 @ 10 EH

B1) Standing cable press: 2 x 15 @ 35, 1 x 15 @ 40

B2) Pin squats: 3 x 15 @ 95 (pins set one notch lower this time)

C1) Seated high row: 3 x 15 @ 60

C2) Single leg DL: 3 x 15 @ 30 each leg

D1) Turkish Get Up: 3 x 15 @ 5 each side

D2) One arm OH squat: 2 x 15 @ 5 + 10, 1 x 16 @ 5 + 10

Comments: I don't get people sometimes. I had to do the rows at a bench press station. All the flat benches were taken. In two cases, someone put their water bottle and towel on the flat bench, picked up a DB from the rack, then went to a decline or incline bench. They only sat on the flat bench to sip water and rest between sets. WTF?

Pin squats are getting better and more stable.

Barely managed to get through the dreaded TGUs and 1A OHS. Let's just say there wasn't a timed rest interval.

[Mahler]

Nice workouts, dumbass.

Welcome to the club.

I did that once.

Once.



Having done so, you will NEVER do it again.

[Brentv]

Bill, glad you and everyone else are okay. I could draw you diagrams, but square pegs would make little difference. The only sure-fire way to prevent that, short of pulling the weights off more or less evenly from each side of the bar, is to put the supports on the outside of the plates. Makes the plates a damn bit hard to remove, though.

Brent

[Lost Dog]

Maybe that squat rack that you used was wider. The closer the supports to the plates, the less leverage there will be to catapult the bar. The squareness was a coincidence.

Also, if you pull the weight off one side, but the other side's plates are shoved up against the pin, you have less leverage.

All that being said, part of the Max Fat Loss Plan is walking back and forth, evenly removing the plates.

[UConnJulie]

Smooth move ex-lax!!