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Thread: Freebird's Lean Bulk
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01-31-2010, 02:04 PM #376
It's a lake. A borrow pit filled by rain and an underground spring. The removed soil was used in building either the Coliseum or the mall. Can't remember which. Good fishing but the fish taste like the bottom of the lake. Silty. We've got catfish, largemouth, stripers, crappie, and pan fish. Oh, and eels, turtles, ducks, egrets, geese, and muskrats. A waterskiing association governs use of the lake and takes priority.
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01-31-2010, 02:06 PM #377
Is that where they used to have the waterski ramp in the old days.
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01-31-2010, 02:15 PM #378
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01-31-2010, 02:57 PM #379
- Join Date
- Nov 2009
- Posts
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- Rep Power
- 246
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01-31-2010, 03:06 PM #380
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02-01-2010, 05:12 PM #381
So I was wrong. My new routine will start next week. As some of you have probably guessed, John (Bodyhard) will be writing my routines. It's going to be less volume, all about compound lifts, lower reps, and longer rests.
This week is more of the same.
Chest/quads:
Chest:
BB flat bench
65x10
85x10
95x8
105x6
(got a spot for the last one. Still having tendon issues near left shoulder blade)
DB incline
30x10
(yeouch! getting the db's up really cranked my left shoulder. It's pissing me off)
DB flat
30x10
35x10x2
(yeesh, I should be trying 50's but it's tough enough getting the 35's in position. I suck)
DB flye
25x10
30x10x2
(hadn't done these in awhile. better on my aching tendon than cable flyes)
Quads:
45 degree leg press
230x10
320x10
410x10
450x8
500x6
(got a spot on the last set in case I couldn't stretch enough to lock the sled back out. Felt good. With a spot to lock out I'd go up next time)
leg extensions
125x8x2
135x6x2
(felt heavy as shit tonight)
Calves:
Superset seated pedal with seated plate
140x20/70x12
160x20/90x10
180x20/100x10
Gym was more crowded than normal. Roads were really bad this am due to the weekend snow so a lot of people were off work. Main roads were great by this afternoon. Back roads and residential streets are still a mess. We get so little snowfall that it doesn't make sense for cities to budget money for snowplows or sand/salt. Only the main roads are plowed/treated.
I'm going to have to pull a bench into rack or cage for benches in the coming weeks so I can go heavy safely.
I really need this tendon crap to go away!
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02-01-2010, 05:32 PM #382
- Join Date
- Nov 2009
- Posts
- 547
- Rep Power
- 246
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02-01-2010, 05:40 PM #383
Benching off a safety rack is a great chest exercise. It's a little too high up to engage the tris, so you end up using all chest.
You rack it in between each rep. sort of a deadlift for the chest!
Good luck with the new routines, it sounds like a good way to go for you, Pam.
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02-01-2010, 05:45 PM #384
Getting them in a low position isn't the problem. It's getting them from that low position to what is normally my ending position. Which is higher. It's an unworked zone.
When I say getting in position what I really mean is my starting position for the exercise. Arms outstretched.
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02-01-2010, 06:20 PM #385
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02-01-2010, 06:27 PM #386
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02-01-2010, 06:36 PM #387
In my gym, the bar height that allows me to slide under on the bench is such that I start with my arms bent at elbows just at about 90 degrees
here is an article on it
http://www.bodybuilding.com/fun/mahler36.htm
he addresses weak points about halfway down the page
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02-01-2010, 06:47 PM #388
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02-02-2010, 01:45 AM #389
Great work girl!
New program will be exciting!
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02-02-2010, 08:55 AM #390
Hey just have to pop in and say that Pam is fucking hilarious on the phone, she kept making me laugh!
Also I love simply love the determination in this young ladies voice, real fucking deal here!!
Big Ups Pam!RATHER LAUGH WITH THE SINNERS THAN CRY WITH THE SAINTS...
Who are you to tell me how to conduct myself? Do yourself a favor, practice safe sex and go fuck yourself!
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