Goliac 7's Master of None Log

[Yomo]

hell of a couple days G...hope your fiance's ok...

and the scenario you described is exactly why I bought one of those cheap $10 mini air compressors...it has come in handy more times than I can count...

either way, look on the bright side..."No Cardio" is a win-win in my books

 

[Goliac7]

Dropped almost 900 on new truck tires today. (Insert gun emoji)

 

[Goliac7]

Run/ walk Incline intervals
2.67 miles
Assisted Pullup
100x20
85x10
70x10
100x15
130x15
130x15
130x15
Dips
15
15
15
15
15
Underhand Row
160x15
160x15
160x15
160x15
160x15
Lat Pulldown
130x15
130x15
130x15
130x15
130x15
Shrug
4px20
6px20
8px20
Tricep pushdown
20
20
20
Facepull
20
20
20
Straight arm pushdown
20
20
20

 

[Goliac7]

Walk Incline 15:00
Jog .5 Mi
CGBP
135x50
135x30
135x30
Shoulder Press weight variance from 50-140
20
20
20
15
15
15
10
10
10
Batwings
30
Weighted sit-up
30
Incline shoulder Press: double, single,single
2px10,10,10
4px10,10,10
Some gay circuit of arm stuff that one part timer (he's there 1-2 days a week) in our lifting crew wanted to do.

 

[Goliac7]

Finally back to it after a weekend in PA.
Combined yesterday's bench and today's squat. Couldn't hit the gym yesterday because they ended up totaling my woman's Toyota cardboard corolla. There was literally a little dent in the rear right fender and a slight misalignment in the rear passenger door after she was hit. Oh well, now she can buy something American.

Run 1 Mi
Bench
135x30
135x30
135x30
Slinger
225x15
225x15
225x15
Squat
135x10
135x10
225x5
315x5
385x1
415x1
Leg Press
10
10
10
Ab Roller
10
20
Single Ham Curl
30,30
Single Leg Extension
30,30

 

[Goliac7]

Assisted Pullup
100x10
100x10
100x10
100x10
Dips
10
10
10
10
Hammer Row
4px15
4px15
4px15
4px15
4px15
Lat Pulldown
130x15
130x15
130x15
130x15
130x15
Decline sit-up
30

Circuit
Face-pull
15
15
15
15
15
Tri Pushdown
15
15
15
15
15
Straight Arm pressdown
15
15
15
15
15
Preacher Curl
15
15
15
15
15
Shoulder Press
15
15
15
15
15
Side Lat Raises
20
20
20
Jump Rope x100

 

[Yomo]

what the hell? ...crazy volume...

 

[Goliac7]

What the hell? Again....

Got suckered into some circuit BS with some guys I usually don't lift with. My regular buddies weren't there.

CGBP
135x56 AMRAP
135x40
135x20

Everything else was either a dropset, superset, or some other nonsense.

Incline converging Chest Press
20
20
20
20
Curls
20
20
20
20
Reverse Grip Curls
20
20
20
20
Straight bar overhead Tricep Extension
20
20
20
20
Cable Curls
20
20
20
Shrugs
20
20
20
20
20
20
20
Shoulder Press
20
20
20
20
Lat Pulldown
20
20
20
20
Preacher Curl
20
20
20
20
Decline Chest Press
20
20
20
Ab roll
10
10
10
Tossed a 20 lb medicine ball around for a while
Run 1 Mi
All done in less than 1.5 hours.

 

[Yomo]

 

[Goliac7]

Pretty much... I actually had some vascularity showing yesterday. Haven't seen that in a while.

 

[Goliac7]

Walk Incline 8:00
Jog 1 Mi
Deads
135x10
135x10
225x5
275x3
315x3
405x1
455x1
495x1
Back Extension
20
20
20
Single calf Raise
20,20
20,20
20,20
20,20
20,20
GG
30
BG
30

 

[Goliac7]

Walk Incline 10:00
Jog 10:00
Front Squat
135x10
135x10
135x10
185x5
185x5
185x5
225x3
225x3
225x3
245x1
265x1
275x1
300x1 PR? Can't figure I've ever front squatted that much before.