Hey Bromies, It's just yo boy rondog again. This is probs gonna be a little less interesting, as i'm tired as shit, but wanted to document this bitch of a workout before i forget what ever happened.
I jumped up and down, tried some high knees, did a few sets of the macarena, but in reality i have no idea how to warm up for squats or anything. a little help on this is needed. So then i got to it. today i wore my chucks nice monochrome black and shit. no arch support at all. perfect.
squat: 135 lbs 7 times, 225 6 times, then 6 more.
so i played with little kids today and i fucked up my back a bit, so i needed a belt, but did the first 2 sets without: 285 8 times, 285 8 times. then JC hooked it up and i was ready to roll. I still felt like crap but since i had my shoes i said fuck this baby weights, and let me hit parallel to right below like a real powerbitch. so I put 325 on the bar and had a a low bench that was at a perfect fit to where i suck tits at. I feel my quads are godly, but i need to get my butt and hammies involved. squatting to a little below parallel with a lower bar position facilitated that for me. I actually for once felt my spreading the floor and my butt was like i want in like half way through the rep, and i was like fucking yes. no more quad dominant squats. tired of dem bitches. ok so where was i
low box 325 for 8, and then for 8 more.
so by this time jc has told me he liked big half squats so i put some more pounds on the bar just to shut him up.
so instead of reaching the bench with these i stopped right before i felt i was gonna hit it, well maybe like an inch and a half before. really tried to get my back involved but not cripple it.
half squats for the mentally fucked up soul: 445 for ocho reps, then for oito mas. but then i was like fuck this shit feels like the world is on me so i dropped it down to 375 for 8 reps. it's so funny how light 375 felt after the first sets. i actually hit the bench on a few just to feel my butt work a little more. awesome. by this point i was life dayum homie i've been squatting for like hours, and my sandwich had just arrived so i just superseted all the other random crap in andrey's workout:
hamstring curls: 3 sets of 8 reps at 100. obviously this had no more effect on top of what my legs were feeling, but oh well it was part of the plan,
military press: a plate each side 4 sets of 8. easiest shit ever.
back shoulder bench: your guess of what the fuck andrey means by this is as good as mine, lol. so i just laid on my back and tried to bench press with my shoulders. you never know until you try it!
then i ate a steak sandwich, and almost barfed. okay this shit is way too long. how do you guys keep yours so short. anyway, peace out bromies, time to hit the hay
Tuesday, April 3, 2012
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Re: warmups, I've been using this Amped Warmup (http://www.youtube.com/watch?v=GaR72bpjSa4) for the past few weeks, before every workout and practice. If you do it as demonstrated (limited rest between exercises/motions) your heartrate gets elevated and you get all limbered up without getting worn out.
ReplyDeleteFor lifts in particular, my rule of thumb has been 4-5 warmup sets before work sets, unless the warmups are explicitly defined by your program (like 5/3/1 or sheiko). Well, in my case they are explicitly defined; for stronger people they may need a few more sets before the ones written down to work up to heavier weights.
The Amped warmup is good. You could also use the Agile 8 for mobility.
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