jerkbox and From Zero Training session. 7/28/03.

[from zero]

DC Style.

Incline dumbbell presses.
warmups: 40s, 50s, 60s
working: 80s for 15.

Push presses.
warmups: bar, 65, 85, 95
working: 135 for 9.

Skullcrushers.
warmups: 45, 65, 85
working: 115 for I think 11 or 12. I forget. Maybe jerkbox remembers.

Rack deads.
warmups: 135, 185, 225, 275
working: 315 for 6, then 3, then 2. Fucking grip sucks. I could have done like 50 more. Haha. Then: 365 for 2, then 1. But, my hands were dead after this, so I guess that's good. I need grip work.

Chins.
warmups: bodyweight for a quick 5, then 3.
working: BW for 17, then 4, then 2. About 30 sec. rest between sets.

jerkbox is a standup guy. Good physique. His traps are sick. I was waiting for those bitches to jump out of his shirt and slap me in the face or something. We're definitely gonna try to make this a routine thing between us.

I'll let him post his workout, if he wants to.

 

[Mike_Rojas]

17 chinups.. Damn that's good. I used to do that when I weighed 160..lol

 

[from zero]

They were palms out, BTW.

 

[jerkbox]

forgot to bring the journal, but workout went something like this:

Incline dumbbell presses.
warmups: 40s, 50s, 60s
working: 80s for 13 (maybe 14 can't remember)

Push presses.
warmups: bar, 65, 85, 95
working: 135 for 9 or 10

Skullcrushers.
warmups: 45, 65, 85
working: 95 for 8 or 9 maybe??

Rack deads.
warmups: 135, 185, 225, 275
working: 315 for 8 then another 4 I believe
365 for 3, then another 2 for good measure.

Chins.
warmups: bodyweight at a narrow grip 6 or 7
working: got about 5 with wide grip....then waddled my fat load of an ass over to the pulldown machine and did 15 reps with 140....(i'm gonna go ahead and say I am too fat to do chins right now)


good workout all in all. my hands are nice and torn up from the deads. I'm gonna have to work on my chins...although I don't see myself doing 17 anytime in the near future.

shit man, i've always thought my traps were scrawny...

we'll have to do some skwats some time

 

[louden_swain]

Good work gents!!!

I am a little disappointed. . . there is no mention of post workout eating. . whats up with that?? jk.

Good work!!

 

[from zero]

... although I don't see myself doing 17 anytime in the near future.

You're not as small as me.

 

[Mike_Rojas]

I find Swaining lowers my chinup total, but all my other lifts improve.... weird

 

[jerkbox]

good point swain... we'll have to hit a buffet in chinatown somewhere next time

 

[PolishHammer1977]

Nice work fellas