My Science Project

11/15

5 min jog/1 min walk x 5

I’m always proud of earned blisters. Soft hands are overrated.

[quote]kpsnap wrote:
I’m always proud of earned blisters. Soft hands are overrated.[/quote]

Agreed! I see them as a badge of honor.

11/19

Jumping jacks, pushups, body bar cable punch twists to warmup

3x8x185 (last two sets broken) flat barbell benchpress
3x8x140 wide grip hammer strength press
3x15x25lbs cable crossover right only
3x15x65lbs rope cable curls

30 mins walk/jog intervals

11/20

Jumping jacks, pushups, 10x135 deadlifts warmup.
3x15x140 lbs calf sled thing
3x5x135 front squats (I SUCK at these)
3x5x270 leg press
3x10x20lbs body bar cable row/twist

10 min jog

11/21

jumping jacks, twisting body bar cable punch and pushups to warmup

3x8x185 flat barbell bench press (broken sets)
3x8x70 wide grip hammer strength chest press
3x12x15 across chest cable flyes right arm only
50 situps

15 minutes walk and jog intervals

11/29 215.6lbs 17.4%bf

jumping jacks and feet elevated pushups to warmup.
3x8x50 dumbell javelin shoulder press (all sets broken)
3x8x45 hammer strength shoulder press
3x8x1plate + fractional across body cable shoulder abduction
3x8xbodyweight smith machine skull crushers (awkward)
50 smith machine situps

12/1 215.6lbs 18.3%bf

jumping jacks and light jog warmup

3x8x245 deadlift from 4" box
3x8x87.5 + fractional plate neutral close grip cable lat pulldowns
3x12x90 reverse grip barbell bentover rows
3x8x55 bentover tbar one arm rows
100, 80, 60 dumbell farmers walks

[quote]kineticj wrote:
3x8xbodyweight smith machine skull crushers (awkward)
[/quote]

BLOODY HELL! that’s heavy.

[quote]FarmerBrett wrote:

[quote]kineticj wrote:
3x8xbodyweight smith machine skull crushers (awkward)
[/quote]

BLOODY HELL! that’s heavy.[/quote]

Ha! To clarify, I was above the bar, with the bar set so that my body was prob around a 30 degree angle relative to the ground. I can’t imagine anyone doing a true skullcrusher @ 225lbs smith machine or free barbell.

12/3 214lbs 17.3?

Jumping jacks, pushups, body bar cable punch twists to warmup

3x8x185 all sets unbroken flat barbell benchpress
3x8x140 wide grip hammer strength press
3x15x25lbs cable crossover right only
3x12x65 rope cable curls

Shit! I don’t know what half the things you do are! I lift with a bar and a platform, some times a rack, bench dip/pullup tool, or lat pulldown machine get involved. Anyway, start doing Highland Games as soon as possible. It’s an incredible amount of fun, even for this Hungarian/Cherokee mixed breed.

[quote]Carl Darby wrote:
Shit! I don’t know what half the things you do are! I lift with a bar and a platform, some times a rack, bench dip/pullup tool, or lat pulldown machine get involved. Anyway, start doing Highland Games as soon as possible. It’s an incredible amount of fun, even for this Hungarian/Cherokee mixed breed.[/quote]

Carl - This is the first time in ages I have used anything other than a barbell for anything. But I was getting bored and wanted to shake things up a little by trying a couple of “machines” (hammmer) and a cable pulley thing. All the stuff I am doing new I have found here in recent articles or links. And because my gym only has one rack/squat stand, this helps me getting in some work while I wait for the squat rack curlers to finish up.

I am definitely looking forward to some Highland Games fun. There is an event in Kalamazoo, MI that I may try next summer.

Also - I am part Cherokee as well. No Hungarian in me, unless you can count the large number of Tony Packo’s hot dogs and other dishes I consume as often as possible.

12/4 215.6lbs 18.7% bf

jumping jacks and feet elevated pushups warmup

3x15x140 calf sled thing
3x6x135 front squats
3x8x270 leg press
3x10x20 body bar row
10 minute jog

12/6 214lbs

15 minute jog

I still can’t picture the skulls in the smith.

Where in Ohio do you live? I went to high school and college in Ohio.

[quote]kpsnap wrote:
I still can’t picture the skulls in the smith.

Where in Ohio do you live? I went to high school and college in Ohio.[/quote]

I’ll see if I can find a vid or a better description kp.

I’m in NW OH, about 20 min from Toledo. Where did you go to school?

[quote]kpsnap wrote:
I still can’t picture the skulls in the smith.

[/quote]

Kp - set a smith bar at about mid-chest height. Extend your arms out straight so that they are at about a 90 degreeish angle from your body with your hands relatively close together. Your body will not be perpendicular to the floor, as you will be leaning into the bar. Keeping your body plank stiff, bend only your elbows so that your forehead lowers to touch but not rest on the bar. Then press back up to full arm extension as you would a skullcrusher. You want to focus on keeping the angle of your body to your upper arm as constant as you can. Also try to keep your elbows “close” to each other so that you focus on hitting the tricep rather than activating the pecs and shoulders and thus turning it into a pushup. With a smith machine or even using a barbell resting on pins or hooks in a rack, it is easy to really increase the difficulty of these simply by lowering the bar so that your body moves closer to parallel to the floor and you are “crushing” a higher percentage of your bodyweight.

I find these to be challenging both to my tri’s and to my core. (sorry, couldn’t find a vid)

12/7 214.4lbs

3x8x50 javelin press
3x8x55 hammer strength press
3x8x15 cable lateral shoulder raise
3x10xbodyweight smith machine skullcrushers
50 smith machine situps

all done in straight sets.

12/7 214.4lbs

jumping jacks, feet elevated pushups for warmup

3x8x50 dumbell javelin press
3x8x55 hammer strength press
3x8x15 lateral shoulder cable raise
3x8xbodyweight smith machine skullcrushers
50 smith machine situps with 10lb plate

all done in straight sets

**crap - double post.

Thanks for the explanation. Still sounds complicated. Why not just do lying skulls with an EZ curl bar?