"Burr" <pitzra...@earthlink.net> wrote:
Burr's original message unsnipped:
http://groups.google.com/group/misc....6d796a1e14ae74
> Three Day Workout
>
> Abdominal's:
>
> * * Tw-=snip=-
> Back:
>
> * * Spider pulls * * * * * * * * * * * * * * 6/35
What the heck is a Spider pull? Please describe and post a YouTube
video if possible.
Okay, okay! The description will suffice. But
I'm all about the video.
> Shou-=snip=-
Wow! That's a lot of volume. I mean you do a ton of sets. I love
volume work, but I've been doing a low volume routine recenlty. Just
two sets of each exercise. Full body workouts, three times per week. I
missed cardio tonight as I didn't get my lazy butt to the gym at a
reasonable or necessary time.
Here's tonight's workout completed between 9 p.m. and 10 p.m. at the
local Gold's Gym:
- Dumbbell step-ups 2 x 15 with a pair of 50# dumbbells
I had been using heavier weight, resting after each leg, but tonight I
dropped from 65's to using a pair of 50-pound dumbbells. One 50 in
each hand, completed 15 reps with the right leg and then went
immediately to 15 reps with the left leg. Stepping onto a platform
maybe a foot, foot and a half up. Got my lungs and legs pumping. And a
nice break from leg presses and squats.
Rested and then repeated for my second set of db step-ups.
- Inverted rows, bodyweight for 2 x 15
Used the Smith machine last time, but tonight the squat rack was
empty, no one was waiting, and so I took an eight-foot Olympic bar and
set it about four feet off the ground on the rack.
Positioned myself hanging under the bar - looking like I'm doing an
upside-down pushup. From that position I pulled up from an arms
straight position to arms bent, attempting to touch my chest to the
bar.
Someone said this is more rear delt than back and I guess that's true.
Some muscle or muscles are at work so I don't actually care what's
going on.
- Push ups, bodyweight for 2 x 15, 12
Elevated my feet higher than last time and reduced the amount of rest
between sets. Continued with the slow reps with a pause as last
workout. Only got 12 reps on my second set, but I was satisfied that I
had increased the intensity yadayada with the increased elevation and
reduced rest time.
- One-arm db shrugs
Crap. I didn't do these! Son of a... someone asked me for a spot. I'm
so absent minded, and it was approaching closing time... FUXX!
- Crunches, bodyweight 2 x 30
- Knee raises, bodyweight 2 x 30
Didn't forget abs, though. I discovered that I'm too uncoordinated to
do bicycle crunches correctly. Maybe it's too weak. Dunno. But I DO
know that I tried to do them, felt awkward and stupid as h e l l and
stopped after seven reps.
Had been doing what I thought were "bicycle crunches" but was actually
just some dopey movement where I had my hands laced behind my neck and
then, standing, touched my left elbow to my right knee, right elbow to
left knee for a count of 40. Maybe it's an odd knee raise movement,
but I saw on a YouTube that true bicycle crunches are completed
horizontal on the floor or a bench, so yeah.
Left the gym and went to the Carlisle Diner for orange roughey, a big
chocolate milke, corn, applesauce with cinnamon, and two cups of black
coffee.
While there and sitting at the counter, I got to speak with 66-year-
old fellow counter man (name withheld to protect the innocent - heck,
I doubt he's so innocent, but it's probably smart not to put someone's
name on the Internet regardless of what that seemingly hella
disgrunted Robert Schuh would have everyone believe) -=insert your own
imagined name 'here'=- who was an interesting person to pass the time
with.
He told me of a gym that had been just a block from my apartment at
one time: Joe's Gym. Owned, not surprisingly, by JOE Sweeney. At least
the Joe part shouldn't be a surprise. Sweeney died at age 46 of heart
failure I was told.
The counter person said that he had suffered an accident, returned to
the gym and was unable to climb the stairs. The guy said he'd been in
a severe accident involving knee replacement and arm damage, sounded
ugly. Anyway, Sweeney carried him up the stairs so the guy could do
his workout.
So, rest in peace to Joe Sweeney, former owner of Joe's Gym in
Carlisle, Pennsylvania. I never knew you, but you sound like a gym
owner who cared.
Maybe it's all a fabrication, but it definitely made for a good story
as I downed my meal and enjoyed my coffee.
My dinner partner flirted with the waitress and gave me some Google
fodder as well: Angela Servo, a motorbike racer.
Hmm. I can't find Angela Servo, but here's an article about Angie
McBride:
http://www.dragbike.com/dbnews/anmviewer.asp?a=3670&z=9
And, hey, because I truly am a fan of the YouTube, an Angie McBride
vid:
http://www.youtube.com/watch?v=R_MVkfrbLjA
Pretty cool. She's flying down the track at 190 mph plus. That'd get
us all to the gym in record time.
--
My Workout, lets see how this looks! 
Get this: We bumped into each other over on the
Linear Mode
