Increased Taxation

[DANO]

Nice work guys! Last night on top of my usual stuff I did a "sprint" tire flip session. Just went untill I got gassed, for a total of 21 flips. I really enjoy this strongman stuff!

[machineman]

Warm Up
black mini's for resistance
bar x 10
135 x 3 x 8

CGBP
left bands on
135 x 5
185 x 5
225 x 3 x 2

Standing OHP
95 x 8
135 x 5 x 5

Tri Press Down
140 x 7
150 x 7
160 x 7
180 x 7
190 x 7
200 x 7

[wedge]

Legs.

Felt like going low rep, heavy poundage today.

Front Squats: 95 x 10, 135 x 5, 160 x 5, 185 x 5, 205 x 2, 225 x 3
Zurchers: 135 x 5, 185 x 5 x 3 (185 is roughly contest weight for picking up a barrel.)
Hack Squats: 225 x 5, 315 x 5, 405 x 4
Back Squats: 135 x 5, 225 x 5, 225 x 5
Leg Ext.: 100 x 10, 160 x 10, 200 x 10
Leg Curls: 120 x 10, 160 x 10, 190 x 5, 190 x 5
Stiff Leg Deads: 135 x 10 x 3

Weighted abs

[machineman]

Warm Up
135 x 5 x 2
225 x 3 x 2
315 x 3
High "Box" - approx 3" above parallel
405 x 4
495 x miss
405 x 3
495 x 2

Had to shoot out pretty quick so I hit up the squat work and left. Missed the 495 the first time due to form. Hit the 405 once more to get the form again then nailed the 495.

[wedge]

Nice work guys! Last night on top of my usual stuff I did a "sprint" tire flip session. Just went untill I got gassed, for a total of 21 flips. I really enjoy this strongman stuff!

Uh-oh! You've been bitten by the bug!

[chuckzilla]

some real good workouts from the guys at team taxation!

[wedge]

Shoulders.

Seated Military: 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 3, 155 x 5, 135 x 5, 135 x 5
Standing Push Press: 95 x 5, 115 x 5, 135 x 5, 155 x 3, 135 x 5
Arnold Press: 30 x 10, 40 x 5, 50 x 5, 60 x 5
Shoulder Press (Machine, Reverse Grip): 80 x 10, 120 x 10, 160 x 10
Dumbbell Side Raises: 10 x 10, 15 x 10, 20 x 10
Low Rows (Hits Shoulders): 90 x 10, 180 x 5, 180 x 5
Cable Side Raises: 20 x 5, 30 x 5, 35 x 5
Barbell Front Raises: 30 x 10, 40 x 10, 70 x 10, 90 x 3*PR
Upright Rows: 40 x 10, 50 x 10, 70 x 10
Dumbbell Shrugs: 100 x 10 x 3
Barbell Shrugs: 135 x 20, 225 x 10, 225 x 10
Standing Military Press (Burnout): 45 x 25 x 4

Half hour cardio this morning with another half hour earlier this evening.

[wedge]

Back and biceps from Friday afternoon.

Deads: 135 x 5, 225 x 5, 315 x 3, 405 x 1
Rack Deads: 405 x 2 x 3
Face Pulls: 100 x 10, 150 x 10, 175 x 10, 195 x 10
Low Cable Rows: 100 x 10, 150 x 10, 200 x 8, 200 x 8
Stiff Arm Pulldown/Standing Cable Row: 50 x 10/150 x 10, 70 x 10/150 x 10, 90 x 10/150 x 10, 90 x 10/150 x 10
Preacher Curls (Machine): 20 x 10/30 x 8/40 x 6/50 x 4/60 x 4 wait a minute and then repeat three times total
Dumbbell Curls: 25 x 10, 30 x 8

Weighted abs

Half hour on bike yesterday and another 50 minutes this morning.

[machineman]

Deads at IA for the Cleveland/Toledo ABC

Warm Up
135 x 6
225 x 5
275 x 3
315 x 1
315 x 1
405 x 1
465 x 1* PR
475 x 1/2 (stalled out right about knee level)

BB Rows (Yates)
135 x 10
225 x 8
315 x 6

Pull Downs
80 x 10
90 x 10
100 x 10

HS Iso Row
45 x 7/7
90 x 6/6
115 x 5/5

And done.....back was starting to get sore. Was stoked to hit 465...bummed about missing 475. But it is so close. For the next few weeks, I will be work the lift from mid shin and just below the knee. Going to concentrate on bar speed and blowing through my sticking point.

[wedge]

Chest and triceps. Finished in about an hour.

Incline: 135 x 10, 160 x 10, 185 x 10*PR, 205 x 3, 135 x 10
Incline Flys: 25 x 10, 35 x 10, 45 x 10
Dumbbell Bench: 100 x 3, 80 x 8, 80 x 10
Pec Deck: 120 x 10, 160 x 10, 200 x 10
Bench (Machine, burnout): 120 x 50, 120 x 25
V-Bar Pressdowns: 70 x 10, 90 x 10, 110 x 10, 130 x 10, 150 x 10

Left tricep was feeling weird so I took it easy on follow ups. It's a bit more sore and felt tighter than its counterpart. Didn't hurt during the workout though.

Half hour on the bike this a.m.

Now I am exhausted and ready to watch the UConn/Butler game. Let's go Huskies!

[machineman]

Monday Night Bench

Bench
bar x 10
95 x 5
135 x 3 x 2
185 x 2
225 x 2
275 x 1 x 2

Floor DB Press
75 x 10
85 x 8
95 x 5

Tri Ext (rope, over head)
100 x 10
110 x 8
120 x 7

Lat Pulldown
100 x 8
120 x 8
140 x 8

OHP (hang clean to press position)
135 x 5 x 3

[JUGGERNAUT]

Just like Gov, taxation MUST BE PAID HERE! Late Payments are dealt with atrophy!

And you are all NOT past due! PAID IN FULLness!

Your stimulus benefit is MUSCLE STIMULUS!

[DANO]

Yes Sir!! I have been investing heavily into my reTIREment plan as of late, is that taxable?

[wedge]

Legs.

Front Squats: 95 x 10, 115 x 10, 135 x 10, 135 x 10
Leg Press: 2 pps x 10, 3 pps x 10, 4 pps x 10
Hack Squat: 135 x 10, 225 x 10, 315 x 10
Back Squat (Smith): 135 x 10, 185 x 10, 225 x 10
Dry Heaves
Leg Ext.: 120 x 10, 160 x 10, 160 x 10, 200 x 10
Leg Curl: 80 x 10, 120 x 10, 160 x 10, 160 x 10

Today's workout was brought to you by the number 10. I went for endurance tonight, rather than strength. Had to use the smith machine for back squats, as trainers apparently just figured out circuit training and were hogging all the squat racks for stupid shit. Couldn't even get a bar for stiff leg deadlifts. Gym was packed tonight.

[chuckzilla]

great deadlift workout today with a new pr of 455#. !!TEAM TAXATION!!

[DANO]

PRs and dry heaves.... good stuff guys!!

[wedge]

Shoulders.

Seated Press: 95 x 10, 115 x 10, 135 x 10, 155 x 5, 135 x 10
Push Press: 95 x 5, 115 x 5, 135 x 5, 185 x 2, 155 x 3
Dumbbell Side Raises: 10 x 15 x 3
Barbell Front Raises: 50 x 10, 70 x 5, 70 x 5
Shrugs: 135 x 20, 225 x 10, 275 x 8, 275 x 5
Standing Military Press: 45 x 25 x 4

Far be it for me to criticize anyone in the gym, but wearing fuzzy rabbit slippers? Really?

[wedge]

Back routine, with the help of Sgt. Rock.

Deads (Bar approx. comp. level): 135 x 5, 135 x 5, 225 x 5, 315 x 3, 425 x 1, 225 x 5(speed)
BB Rows: 135 x 10, 160 x 10, 185 x 8
One Arm DB Rows: 125 x 8 x 3
Face Pulls: 100 x 10, 150 x 10, 150 x 10
Pull Ups: BW x 10 x 3
Back Ext: BW x 10, BW + 25 x 10, BW + 45 x 1o
Preacher Curl (Machine, pyramid): 20 x 10, 30 x 8, 40 x 6, 50 x 4, 60 x 4-one minute rest, repeat 3x

Weighted abs

30 minutes of cardio in the morning.

[Thrawn]

Finally back in here.
My internet problems (slow and failing connection) are finally over. A small upgrade took care of the problems.

First of all: great work everyone, i have been checking in here whenever i could.
Second of all; i kept at it myself too =))

Yesterdays work, not what i wanted. Not sure if i am sidelined for a while yet.

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Well, i think you can call me a pretty unlucky bastard.
Two small accidents in one day, great joy.
At work i kinda slipped and fell over a small table. Didnt feel too bad at first, but i could tell there was some very mild strain in the groin area.
And then at the gym. First of all, lemme state that this was just a freak incident, i dont blame anyone for it. It happened, it was silly, maybe unavoidable, but just a stupid accident.
While i was deadlifting, a rather big guy next to me was doing bent over rows. This new gym is kinda small, so we were standing pretty close. Like anyone, i have my small plates around me, and he has his own scattered where he works out. No problem in my book. Deads went good, but i def had to work for them. I was a bit tired from the week at work. After the last pull, 400lbs, i took off my belt and felt pretty tired and cramped. In the corner of my eye i see the big guy trying to rerack his 200lbs after a very long and tiring set. He slips on a small plate. Can you believe my luck that he slips sideways with the end of the barbell, loaded with 200lbs, straight into my lower back?
The muscle immidiately spasmed and stayed pretty tight and stiff. He immidiately apologized and helped me with sitting down etc etc. Told him it was alright, i also leave my small plates around my spot. Could have happened to me too. Freak incident, too bad, suck it up and live on. At least, thats my take on it.
Actually, we teamed up and continued to work the back, keeping eachother in check.

I was able to continue my workout. Probably because of natural adrenaline and endorphines. But yesterday and today the lowerback feels pretty bad. In some ranges of movement, i dont feel anything. But walking the stairs or slightly bending over feels pretty terrible. Squatting down or sitting down no problem at all.
A bit torn on what to do now. Continue training and see how it goes, or take some days off to fully recover?
I will get my answer today.

Anyhow, here's the workout.

Week two of 5 3 1
deads
289 x 3
333 x 3
367 x 5 last two reps big grinders. pretty hard earned
400 x 1 slow and grinding, but done.
Here the accident happened. After 15 minutes of 'recovery' i continued with him to get the work done.

Wide grip hammerstyle pulldowns, pretty speedy sets, straight after eachother.
110 x 8
133 x 8
155 x 8
178 x 8
200 x 5 PR in reps

One arm rows, also speedy, back to back. He did 4 sets of 10, i did a few sets more.
62 x 10
67 x 8
71 x 8
76 x 6
80 x 6
84 x 5

Bent over rows, carefully with the injury
180lbs x 6 x 3

And done. Unlucky me. Getting stabbed in a tired, hardworked lowerback with 200lbs was not on my wishing list. But it happened, i think i still got off very lucky. Could have been waaaay worse.
Honestly, it doesnt feel too good. It feels both strained and badly bruised. Not sure what to do or how to continue right now. I will see and go by instinct.
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[chuckzilla]

hope it is not going to turn into something serious thrawn.