Got to the gym early this morning and nearly had an altercation. Got in, drop my stuff off at a Bench. The one i prefer to use. Did two quick warm up sets and then walked with purpose over to do some Rev Hypers I came back and some dude was hovering over my bench. yes MY bench. Lol.
Me "I am still using that"
dude "you want to use this?"
Me"yes i already was using it, that is my stuff right there"
dude "OK you can use it i will use another one" then continues to stand there, looking at me while he puts his gloves on. i thought to myself really you want to alpha male this scenario. fuck dude. English was not his first language so maybe something was lost in translation. I see the guy every morning, does some weird magazine routine but at least he hits it with some level of intensity and tenacity so it seems to be working. Anyhow i went over to my book and i think he figured it out that i was not leaving. Anyhow after this non-sense i got down to mother**cking business.
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| fight club almost literally this morning, ironically in a near empty weight room. |
Oh i burned up pretty hot this session. I whacked my ear with a Razor and somehow thought wearing a toque over the giant piece of white tape w/ gauze would be less odd looking. But at least it kept the questions to a minimum. Oh wait people don't really talk to me anyhow when i train. Just glad i did not pass out from heat exhaustion. they apparently finally figured out how to turn the heat on in the gym. hoodies are cool. with the addition of the toque it increased my core temp by a few degrees i am sure. LOL.
Bench
3 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 3 x 145
1 x 3 x 165
1 x 12 x 185 (Rep PR)
3 x 10 x 145 (extra work /volume)
SuperSet
Neutral grip Db Incline Bench Press
3 x 15 x 35 (shoulders were tight and sore so i stayed light)
Fat Man Rows
3 x 15 x 80
Machine Rows
3 x 15 x 150 /140 /130 (reduced after each set.)
The over heating thing really tapped my strength. I guess i could have slowed down and took longer rest breaks. nah that is dumb idea. Lol. i have noticed two weeks in a row now going from flat bench to incl Db bench my shoulders feel weirdly tight and stiff. So i use this as a blood pump assistance work. By the end of the Fat man rows i was sweating something fierce.
Super set
Face Pulls 4 x 15 x 55
Weighted Abs 4 x 8 x 100
Modified Single leg Hip Bridge 5 x 5-10
This is the new Glute exercise to get my Glute max firing properly. Every set is dictated by how controlled and strong i can keep the contraction. The moment it shuts down i stop and rest. i will as always see if i can find a video.
Neck Crunch 5 x 20-25 x 25 lbs
Clamshells 3 x 20
GHR 3 x 5 (Massive glute contraction at the top of ever rep)
Foam Rolled the crap out of my leg with my Rumble Roller
I went back to the gym and did some more tonight.
Session #2 7:30pm
Treadmill Max Incline /20 min total (Lvl 3.0-4.0 0-10min) ( Lvl 4.0-4.6 10 -20 min)
Modified Single Leg Hip bridge 2 x 10
Seated Calf Raises 3 x 15-25 reps x 45 lbs
Ok eating half a meat pie and off to bed.
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| KEEP. MOVING. FORWARD. -Keep Getting STRONG(er) |
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