Big Guns

Last night was Back
I thought that I would try the 5X5 deal.
I started w/ IsoRow machine w/ 135 on each side and did single arm.

Next was V-bar pull downs. 220 for 4 sets of 5-6

I did "rack pulls" (half deads) W/ bar just at top of knee cap. 1 set 315 X 5, 1 set 365 X 5, 1 set 405 x 5, 1 set 455 X 5, 2 sets 495 X 5 Haven't done these in years. I want to pull 675 for 6 by X-mas.

Wide grip pull downs to the front. 160 for 3X14

Shrugs on the low row. 4 sets 240 X 8

I have been training in the range of 8-15 reps for a long time. I may give this 5X5 a run. It will take time to figure the weights. I also found out Wed that I have an impingement in my right shoulder where my AC has a hook/beak at the end that will have to be cut off. 1 more surgery to my file.

Today went on a quick 1.25 hour bike ride.

IceDragon

Damn that's some numbers...nice one, mate.

Ali

x2

holy $hit dude, i mean 675!


2day u went on a quick 1 hour and 25 min bike ride? Quick?!

keep it up

Newfiechick

Wow BG that is awesome!
Some great numbers there hun... impressive indeed!!!

Lvwyo

Awsome workout BG.

TROJANNATION

Great rack pulls. Sorry to hear about your shoulder

Sam

hey BG!

Really like the single arm rows - ive started indroducing single arm/leg work into my program again, it's tough!

Quick bike ride, huh? I guess you must live near to bike trails that go on for miles? Now that is motivation for cardio!

Big Guns

Actually it's all on the road, But the roads are very light traffic. And yes I live where there are 10 big mountain bike trails all w/in 1/2 hour drive. Most are just 15 minutes away. Since my ankle injury I need to stay off the off road 'til it heals completely. Most of my road rides are 2.5 - 3.5 hours depending on how many hill climbs I have. I try to ride 3 days/week. I am 1.25 miles from the foothills to the Rocky Mountains so there is a bunch of climbing. I'll ride 'til it's too cold THEN I will show you folks how to squat!! I only squat a few months of the year all depending on the temp outside. My goal this year is 5 sets of 20 @ 315.

sdb

I love doing rack pulls!! I'm glad to see someone else doing them too.

Big Guns

They make ya thick!!!

Big Guns

FRIDAY:
With my shoulder out of work for a few weeks tonight was just Biceps!!!!

Standing BB curl
95 lbs 12 reps
115 lbs 7 sets of 6 The 7th set was when form started to suffer at the last rep

Seated Hammer curls w/ back support:
35 lbs 10 reps
40 lbs 2 sets of 8
These are done very strict as shown in my vid.

Preacher EZ bar curl:
70 lbs 15 reps
90 lbs 7 reps, 6 reps

my arms were SWOLE!!!! Here comes the "Swole Train"

Lvwyo

choo choo!!

Sam

Look forward to it! Amazing goal too - 20 reps?? Shiiiiiiiiit

wala

Woohoo!

Good to see you started a journal at last bro. Cool numbers dude!!

I wanna see some vids in here too.. especially on those heavy lifts like the rack pulls - awsome!