My Workout 10/16

[Mike_Rojas]

Decline Bench
Warm ups to
275x1
300x3

Incline Bench
135x5
185x5
185x5
185x5

CG Bench 16"
135x10
155x8
165x7

Barbell Rows
155 5x5

Face pulls w/purple bands
4x10

 

[thebrute]

awesome work brotha!! tb

 

[slobberknocker]

Great explosion on the cg. Need some more weight on there.

 

[Mike_Rojas]

Thanks brute and slobberknocker. I'll up the weight on those CG Benches next time.

 

[Mike_Rojas]

I was reading on another thread about band pressdowns, so I went back to my garage and did

Purple Band Pressdows
3x10

Those really hit the triceps in a good way.

 

[Mike_Rojas]

Video of my rows

Rows


How's the form on those? Am I moving around too much?

 

[guldukat]

Re: Video of my rows

Rows


How's the form on those? Am I moving around too much?

I honestly don't think so brother Mike. Those looked pretty damn strict to me.

*My* rows on Tuesday, OTOH...LOL

 

[PolishHammer1977]

Everything has improved!!!!!!

A few things I would like to touch on;

Rows - A job well done. If you ever decide that you are becoming stagnant with this variation try one with your shoulder blades pinched together. Just an idea for a down the line situation. always good to prepare.

Inclines - Try to keep a straight line up and down.

Everything else is exactly how it should be Mike!!!!

Excellent, excellent job man.

 

[Mike_Rojas]

Thanks guldukat and hammer. Now I just need to get my dead and squat form right.




(guldukat - isn't that the weird star trek character?)

 

[guldukat]

Thanks guldukat and hammer. Now I just need to get my dead and squat form right.

(guldukat - isn't that the weird star trek character?)

You're welcome, and yes: Dukat's from Star Trek: Deep Space Nine. "Gul" is his rank, like captain.

http://www.startrek.com/startrek/view/library/character/bio/1071387.html

Dukat was a real evil son of a bitch but on the surface was rather likable, even charming. Around the time I started posting at EF I related to that, thinking myself little better than he (looooooong story). I felt like I could project a certain image to people, but those who got to know me realized I was a demon

Strange name for a handle, no? I was really hard on myself a year ago, far moreso than I deserved. I guess I figured something kind of obscure, like Dukat, would be sufficient means to beat myself up without drawing undue attention, like calling myself "Himmler" for instance.

 

[Mike_Rojas]

Well you haven't shown your dark side on the board, guldukat

 

[tad69]

Unfuckinbelievable! Great progress!!!

 

[Mike_Rojas]

Unfuckinbelievable! Great progress!!!

Thanks tad, but my deads and squats are embarrasingly low. But I'll fix that over the next few months.