Ben and I got into Lexen a half hour before the scheduled start time in order to get some neck and grip work in.
Neck Harness:
25lbs x 20, 30, 30
Grip Machine:
Similar to this except with just two spots for your hands.
Two 45s x 50, 50, 50
Pinch Grip Machine:
Basically this. It allows you to get your thumbs involved.
20lbs x 10, 10, 10
Bench Warmup:
Kettle Bell Armbar:
16kg @ 30 second holds in each arm x 3
Band Pull Aparts:
T: Your standard pull apart, in front of the body, just below your pecs.
Y: A cut band. Wrap the middle around the bottom of a rack and grab an end with each hand. Stand so it is taught with your arms out in front of you parallel to the floor. Raise your arms above your head in a dynamic fashion.
I: Hold the band above your head, taught. Pull it apart by lowering your arms from this starting position (the Y in YMCA) to the finish, which is with your arms out like you were Jesus on the cross. Make sure the band goes behind your head.
Did each of those for 3 sets of 15-20.
Bench (With a doubled up red band):
Bar x 15
Bar x 15
95 x 10
135 x 5
135 x 5
135 x 4
135 x 4
135 x 5
The EFS log says its 81lbs. This log isn't the same, though I bet the weight is similar.
I found this to be a complete bitch of a workout. I had to bend pretty far back to allow space of the bar, which in turn threw my balance off. I initially tried it with a standard overhead press stance, and then attempted a split stance, which was what some of the other guys were doing. I actually preferred the conventional stance. It also seemed to kill my ability to breathe. I'm not sure if I was just forgetting, which I doubt, or if it just worked my abs to the point that I couldn't get in big enough of a breath. Also, I tried to be strict, no push pressing.
Log x 8, 8, 8
Chest Supported Rows (with a black band):
95 x 8
95 x 10
135 x 4
Lat Pulldowns:
I had it in my head that the way to activate the lats here was to lean back. Riddle told me otherwise, though. He told me to get my belly on the knee pad, sit up, and arch my back so my chest would stick out. It was much harder.
95 x 10
145 x 4
95 x 10
Decline Skullcrushers with KBs:
55lbs x 4 (Too heavy)
16kg x 10 (Probably too light)
16kg x 10
Ab Work:
Ball Crunches: 75, 50
Ab Wheel: 10, 10
Cable Crunches: 80 x 15
Kick Ups on a Bench: 10
Long day.
Sean and I were actually discussing on Sunday whether we should save "our" money up for a log, or if a swiss bar would accomplish the same thing. Guess this clears that up.
ReplyDeletehttp://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=182&pid=3066
ReplyDeleteAlso is that what you're talking about?
Word. But leather. And some sort of faux sheepskin inner padding. It's pretty nice.
ReplyDeleteI'd get a Swiss Bar, actually. It just has more uses. The log is neat, but all you can do with it is clean and/or press. The Swiss Bar can give you Bench with a different grip, Close grip, overhead press, etc.
But what do I know?
Thanks, but probably won't buy it soon. I keep spending more money on the gym than I need to. In that same vein, just saw the free shipping at efs and bought two shaker bottles, 'cause I need some more. I'm a retard and didn't even notice that I didn't spend enough to qualify for free shipping until after I'd already paid. So, I still ended up spending 20 bucks, but I've got less stuff. Goddammit.
ReplyDelete