Hello Again - Page 3

pammiejoe6 · 06-05-2006, 05:53 PM

wow dude....craaaazy shit!

I NEED TO GET MY SHIT TOGETHER AND LIFT TODAY NO MATTER WHAT LIFE THROWS AT ME...IM A WEEK BEHIND! ugh! ooops didnt mean to use caps....but im too lazy to change it now...hahah

hugs first!

1stindoor · 06-05-2006, 06:24 PM

Thanks Pammie, I try to workout at least 5 days a week regardless of what else is going on. I find it does two things for me, sets the tone for my day, and reminds me that I can't do my job if I'm not physically fit. I'm sure I should be doing cardio too....but I don't run from anything...so why practice? LOL.

Tomorrow is Legs!

JJ_Sungirl · 06-05-2006, 09:41 PM

Quote:

Originally Posted by 1stindoor

I'm sure I should be doing cardio too....but I don't run from anything...so why practice? LOL.

Tomorrow is Legs!

LOL, you got everyone runnin' from you, Mr. Kung Fu grip

Hurrah for leg day. Nice stats! Take care of that hand, buddy.

1stindoor · 06-06-2006, 05:00 AM

Quote:

Originally Posted by JJ_Sungirl

LOL, you got everyone runnin' from you, Mr. Kung Fu grip

Hurrah for leg day. Nice stats! Take care of that hand, buddy.

Thanks JJ...the hand is feeling better this morning (I'm 8 1/2 hrs ahead of you I believe). I don't know that people are necessarily running from me...but they probably think twice before running at me. I'll post the leg workout later on today.

1stindoor · 06-06-2006, 03:16 PM

Okay...so here's today's workout in order of exercises done:

Leg Ext: 90 x 12, 135 x 10, 180 x 10, 225 x 10, 250 x 6. These were done with plates on the post, not a weight stack and pulleys.

Squat: 135 x 10, 225 x 10, 315 x 10, 405 x 8, 495 x 4

Calf Raises (with barbell): 135 x 15, 225 x 10 for 5 sets...we alternate these by putting our toes forward, toes pointed out and toes pointed in

Rev Leg Curl (single leg at a time): 90 x 10, 120 x 10, 150 x 8, 170 x 7

By this point my partners leg is (which was shot) is now shot...and he's done. Me...I'm just old and tired by this point. So no lunges or SLDL.

Tomorrow is back day.

pammiejoe6 · 06-06-2006, 03:38 PM

whohooo great job first!

hey why do extentions first when you know youre gonna do squats? i just thought the major heavy one should be first, then less heavy next....

comments?

its HOT here! maybe not as hot as where you are but dayum im melting! haha YAY!

1stindoor · 06-06-2006, 04:28 PM

Thanks Pammie, I alternate between doing the squats first and doing extensions first. Believe or not I've had better growth that way...something about warming up the quads really good before hitting them heavy with the squat.

pammiejoe6 · 06-06-2006, 04:31 PM

Quote:

Originally Posted by 1stindoor

Thanks Pammie, I alternate between doing the squats first and doing extensions first. Believe or not I've had better growth that way...something about warming up the quads really good before hitting them heavy with the squat.

interesting! maybe ill try it sometime! Thanks dude!

**dbflgirl** · 06-06-2006, 04:36 PM

Extensions make for a great pre-exhaust, Pammie. I ony do them first or last in my routines, never in the middle.

pammiejoe6 · 06-06-2006, 04:49 PM

Quote:

Originally Posted by dbflgirl

Extensions make for a great pre-exhaust, Pammie. I ony do them first or last in my routines, never in the middle.

well normally i do them last for quads...and then i do a hammie accessory....course i will also use them as my quad accessory after working hip/hammies.....but ill have to switch things up soon and shock the shit outta this body! hahahaha

GameDayDog · 06-06-2006, 07:20 PM

Quote:

Originally Posted by 1stindoor

I'm sure I should be doing cardio too....but I don't run from anything...so why practice? LOL.

Hahaha... now that's funny... I thynk I'ma use that when I get asked about cardio... Meanwhyle, your partner is a super trooper... takes a leg wound and styll fynds his way to the gym for leg day... Oh, you would've gotten a billion excuses outta me...

Peace..~G

1stindoor · 06-06-2006, 09:54 PM

Hey GDD, he's a great training partner and a great teammate as well. What's semi-funny about the way he got shot, was the bullet hit him in the meaty part of the shin...broke the skin...then bounced out. As the firefight was going on he actually saw the bullet lying in the back of our truck. It didn't go through like an entry and exit...just one hole. So he tells everyone that he flexed just as the bullet hits him, after hitting his muscular leg, the bullet just fell out exhausted.

Thanks for adding my line to your sig.

1stindoor · 06-07-2006, 12:56 PM

So here's how it went for back day today:

Bent over rows: 95 x 12, 135 x 10, 185 x 8 for 3 sets
Shrugs: 135 x 15, 225 x 10, 275 x 10, 315 x 10, 315 x 8, 315 x 8
Wide Arm Pull down: 100 x 10, 145 x 10 for 3 sets, 145 x 6
Narrow Pull down: 100 x 10, 125 x 10, 135 x 10 for 3 sets
Roman Chair (hyperextension): 10 @ bodyweight, 50lb db x 10, 60lb db x 10, 70 lb db x 10 for 2 sets.

RaSP · 06-07-2006, 10:21 PM

No Deads?

LOL about the bullet gettign exhausted and falling out.

*R*

pammiejoe6 · 06-07-2006, 10:47 PM

rock ON first! you RULE! great workout!

JJ_Sungirl · 06-08-2006, 01:14 AM

Quote:

Originally Posted by 1stindoor

Hey GDD, he's a great training partner and a great teammate as well. What's semi-funny about the way he got shot, was the bullet hit him in the meaty part of the shin...broke the skin...then bounced out. As the firefight was going on he actually saw the bullet lying in the back of our truck. It didn't go through like an entry and exit...just one hole. So he tells everyone that he flexed just as the bullet hits him, after hitting his muscular leg, the bullet just fell out exhausted.

Thanks for adding my line to your sig.

You guys are invicible!!! I hope that what ever it was that was protecting his thick hide is protecting yours too! Your workouts are so hardcore...old and tired...um NO!!!!! I don't know any young man that can do that many roman chair sets! WOW!!! **eyes pop outta head**

1stindoor · 06-08-2006, 03:47 AM

Quote:

Originally Posted by RaSP

No Deads?

LOL about the bullet gettign exhausted and falling out.

*R*

Hey RaSP, I do deads every other week as opposed to every week. And since I have something to do on Thursday...I want to have my A game on and not run the risk of muscle fatigue.

1stindoor · 06-08-2006, 03:50 AM

Quote:

Originally Posted by JJ_Sungirl

You guys are invicible!!! I hope that what ever it was that was protecting his thick hide is protecting yours too! Your workouts are so hardcore...old and tired...um NO!!!!! I don't know any young man that can do that many roman chair sets! WOW!!! **eyes pop outta head**

I don't know that we're invincible...but we do train hard to make the bad guys think we are. As for my sets with the Roman Chair...awwww...thanks. I usually go up to 100 lb dbs on those but my left hand still has some grip issues, and that's an exercise I do very slow and controlled.

1stindoor · 06-08-2006, 03:52 AM

Quote:

Originally Posted by pammiejoe6

rock ON first! you RULE! great workout!

Thanks Pammie...today is shoulder day (if I have time)...I usually will do heavy shoulders then a couple sets of flat bench on shoulder day.

1stindoor · 06-08-2006, 12:21 PM

Here was today's line up for shoulder day:

DB Mil Press: 50 x 10, 60 x 10, 70 x 10, 80 x 6, 80 x 4
Front DB raises: 25 x 10, 30 x 10 for two sets, 40 x 8, 40 x 6
Side DB raises: 20 x 10, 30 x 8, 20 x 10 for 3 more sets (my grip is still an issue)
Lying Side Laterals: 20 x 10, 30 x 10 for 4 sets

Our dumbbells out here go up by 10 lbs...so it's a big jump when you're using heavier weights.

That finishes my shoulders pretty much and I always do one chest exercise after completely pre-exhausting my shoulders....usually trying to get as close to my 1RM as possible.

Flat Bench: 135 x 10, 225 x 10, 275 x 2, 315 x 2, 325 x 1, 335 x 1 (I'm smoked)

Afterwards I'm reminded that 335 is the camp record (by someone 10 years my junior)...so I try for 340...but by now I've got nothing left so it was a failed attempt.

Now comes Army time...see ya'll in a few days.

06-05-2006, 06:24 PM	#62
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	Thanks Pammie, I try to workout at least 5 days a week regardless of what else is going on. I find it does two things for me, sets the tone for my day, and reminds me that I can't do my job if I'm not physically fit. I'm sure I should be doing cardio too....but I don't run from anything...so why practice? LOL. Tomorrow is Legs! __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

06-06-2006, 03:16 PM	#65
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	It's Bar Bending Day Okay...so here's today's workout in order of exercises done: Leg Ext: 90 x 12, 135 x 10, 180 x 10, 225 x 10, 250 x 6. These were done with plates on the post, not a weight stack and pulleys. Squat: 135 x 10, 225 x 10, 315 x 10, 405 x 8, 495 x 4 Calf Raises (with barbell): 135 x 15, 225 x 10 for 5 sets...we alternate these by putting our toes forward, toes pointed out and toes pointed in Rev Leg Curl (single leg at a time): 90 x 10, 120 x 10, 150 x 8, 170 x 7 By this point my partners leg is (which was shot) is now shot...and he's done. Me...I'm just old and tired by this point. So no lunges or SLDL. Tomorrow is back day. __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

06-06-2006, 04:28 PM	#67
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	Thanks Pammie, I alternate between doing the squats first and doing extensions first. Believe or not I've had better growth that way...something about warming up the quads really good before hitting them heavy with the squat. __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

06-06-2006, 09:54 PM	#72
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	Hey GDD, he's a great training partner and a great teammate as well. What's semi-funny about the way he got shot, was the bullet hit him in the meaty part of the shin...broke the skin...then bounced out. As the firefight was going on he actually saw the bullet lying in the back of our truck. It didn't go through like an entry and exit...just one hole. So he tells everyone that he flexed just as the bullet hits him, after hitting his muscular leg, the bullet just fell out exhausted. Thanks for adding my line to your sig. __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

06-07-2006, 12:56 PM	#73
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	So here's how it went for back day today: Bent over rows: 95 x 12, 135 x 10, 185 x 8 for 3 sets Shrugs: 135 x 15, 225 x 10, 275 x 10, 315 x 10, 315 x 8, 315 x 8 Wide Arm Pull down: 100 x 10, 145 x 10 for 3 sets, 145 x 6 Narrow Pull down: 100 x 10, 125 x 10, 135 x 10 for 3 sets Roman Chair (hyperextension): 10 @ bodyweight, 50lb db x 10, 60lb db x 10, 70 lb db x 10 for 2 sets. __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

06-05-2006, 05:53 PM	#61
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	wow dude....craaaazy shit! I NEED TO GET MY SHIT TOGETHER AND LIFT TODAY NO MATTER WHAT LIFE THROWS AT ME...IM A WEEK BEHIND! ugh! ooops didnt mean to use caps....but im too lazy to change it now...hahah hugs first!

06-06-2006, 03:38 PM	#66
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	whohooo great job first! hey why do extentions first when you know youre gonna do squats? i just thought the major heavy one should be first, then less heavy next.... comments? its HOT here! maybe not as hot as where you are but dayum im melting! haha YAY!

06-06-2006, 04:36 PM	#69
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Extensions make for a great pre-exhaust, Pammie. I ony do them first or last in my routines, never in the middle.

06-07-2006, 10:21 PM	#74
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	No Deads? LOL about the bullet gettign exhausted and falling out. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

06-07-2006, 10:47 PM	#75
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	rock ON first! you RULE! great workout!

06-08-2006, 12:21 PM	#80
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	Here was today's line up for shoulder day: DB Mil Press: 50 x 10, 60 x 10, 70 x 10, 80 x 6, 80 x 4 Front DB raises: 25 x 10, 30 x 10 for two sets, 40 x 8, 40 x 6 Side DB raises: 20 x 10, 30 x 8, 20 x 10 for 3 more sets (my grip is still an issue) Lying Side Laterals: 20 x 10, 30 x 10 for 4 sets Our dumbbells out here go up by 10 lbs...so it's a big jump when you're using heavier weights. That finishes my shoulders pretty much and I always do one chest exercise after completely pre-exhausting my shoulders....usually trying to get as close to my 1RM as possible. Flat Bench: 135 x 10, 225 x 10, 275 x 2, 315 x 2, 325 x 1, 335 x 1 (I'm smoked) Afterwards I'm reminded that 335 is the camp record (by someone 10 years my junior)...so I try for 340...but by now I've got nothing left so it was a failed attempt. Now comes Army time...see ya'll in a few days. __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

06-08-2006, 04:19 PM	#81
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