Glen's redemption log

[glenihan]

8/30

chest - DB press
105 - 10
110 - 8
115 - 7

back thickness - BB rows
245 - 10
255 - 8
265- 7

back width - reverse grip close grip pulldowns
210 - 10
220 - 8
230 - 5

tris - close grip bench
225 - 10
225 - 6
225 - 4 (this KILLED my left shoulder ... i'm falling apart)

felt very strong today and very happy

 

[glenihan]

9/1

squats
315 - 3
345 - 3
355 - 3
365 - 3
375 - 1
395 - 1

hack squats
2 plates - 10
3 plates - 10

GHR
BW - 7
BW - 6
BW - 5

i felt horrible to start off but midway through squats i started to feel great .. i would have gone heavier but i had already done enough sets

 

[glenihan]

9/4

chest - DB press
110 - 10
115 - 8
120 - 5

back thickness - rack deads
315 - 10
405 - 10
425 - 8 (lower back cramped up horribly)

back width - wide grip pull ups
BW - 10
BW - 10
BW - 9

tris - overhead ext.
100 - 10
105 - 8
110 - 5

felt really strong this work out (well during DB presses and rack deads .. kinda died after those lol)

 

[Beelzebub]

awesome workout brutha. those rack deads will kill ya when going all out. that's why i do em last. i think they're more tiring than heavy squats.

 

[glenihan]

bis - preacher curls with EZ curl bar
35's on either side - 10
45's - 8
55's - 6

dynamic squats
245 x 2 x 12

vertical leg press (back on the ground - press directly above me
3 plates - 10
3 plates - 10
3 plates + 25 - 10

GHR
BW - 8
BW - 6
BW - 4

 

[Ubiquitous]

I just recently tried the vertical leg press... it's interesting, stretches the lower back.. feels awkward at first, but I liked it after a few sets.

What are these dynamic squats you speak of? Westside terminology?

 

[glenihan]

yup its not dynamic squat (i just short phrased it) .. its doing squats on a dynamic effort day

 

[CHAPS]

Suggesting calf implants! That was a low blow, lol. And welcome back Glenihan, nice to see another DC'r i love it.

 

[glenihan]

9/11 -- missed fridays workout due to an all day puke session .. no fun (caught a bug)

max effort deadlifts
225 x 10
315 x 3
365 x 3
405 x 3
455 x 1
495 x 1
525 x 1 .. at this point my arrogance and (possible) retardation prompted me to attempt 585 .. didn't work

bis - straight bar curls
115 - 10
125 - 8
135 - 6 (easy definitely move up)

hams - GHR
BW - 8
BW - 7

was really crunched for time and had to split unfortunately

 

[ManBeast]

Welcome back and awesome progress. Definitely will help keep me motivated on my return as well.

ManBeast

 

[glenihan]

hey! manbeast haven't seen you around for a while .. how you doing buddy?

 

[ManBeast]

Ehhh... could be a lot better... but I'm trying to get back into it all. You?

ManBeast

 

[glenihan]

9/13

chest - DB press
110 - 10
115 - 9
120 - 7

back thickness - t-bar rows
3 plates - 10
4 plates - 8
5 plates - 6

back width - wide grip pullups
BW - 10
BW - 8
BW - 6

tris - tate press
45 - 10
50 - 8
55 - 5

felt strong today good workout

 

[jminis]

You've been neglecting your Delts glen, train them for petes sake, please

 

[glenihan]

oh have i ever been neglecting them! haha .. to be honest they seem to grow fairly well just from the other training i do .. plus i work out between classes and simply don't have the time .. so i just usually cut them out

 

[glenihan]

figured i throw up a pic .. this is from 5 minutes ago .. its from my ****ty camera phone .. best i can do right now though .. weighing in around 205 probably 12%

 

[Ubiquitous]

I like the clash tat.

nice and lean still. You tend to stay relatively lean year-round? I try to, I sabatoge bulks quite a bit due to vanity.

 

[glenihan]

i do stend to stay lean .. i'll get a little chubbier than that but not much at all ... i don't believe in bulking hard anymore .. i think you'll put on the same amount of muscle eating 500 cals over maintance as you will eating 2500 cals over .. i think you'll put on a lot more fat and water but the body can only put on so much muscle at a time ... so at once point it just plateaus at a rate of muscle building while fat and water can still be taken on .. at least that's how it works for me

and thanks for complimenting the tat

 

[3clipseGT]

figured i throw up a pic .. this is from 5 minutes ago .. its from my ****ty camera phone .. best i can do right now though .. weighing in around 205 probably 12%

Ill be honest bro uve got the body i want! Ive got the build, im just not that lean! Whats ur tat of bro? Thats goes well btw it looks sick!

 

[glenihan]

thanks a lot man i really appreciate the kind words .. it means a lot

the tat is from the cover of london calling by the clash it was a photo taken after a show at the palladium of paul simonen smashing his bass .... its hard to see because of the crappy quality of the pic but it is a really REALLY well done tat i couldn't be happier

 

[3clipseGT]

Thats awesome bro. Im thinking of getting something on my side i just dont know of what.

 

[ManBeast]

I already commented in the other thread, but I'll say it again. Lookin awesome dude!

ManBeast

 

[Beowulf]

Lookin' great Glen, and below 12% :thumbsup:

 

[3clipseGT]

Lookin' great Glen, and below 12% :thumbsup:

Yea i think ur below 12% as well!

 

[glenihan]

eh i'm pretty certain i'm around 12% .. most people don't understand how low 10% is ... i was 10% in my avatar and i'm not that lean now

 

[Beowulf]

Could be, as I really don't have a good reason to say that. I remember Shawn Phillips saying abs become visible at about 10%. Your abs are clearly visible. Regardless, great shape, and if that is 12% I'd be happy to be there.

 

[Ubiquitous]

I see abs above 10%.. I see abs all year long and I know I don't keep around 10% for all of it. I don't think you can really place a definitive general percentage for that one.

 

[jminis]

Yeah I can usually see my abs or atleast a faint outline of them even when I'm sitting above 12%. Most people think their 5-6% when they have abs and I just laugh. I show them pictures of pro's and say that's 5% biatch. See those striations in that mofo's glutes, yeah that's 5%.

 

[dwass]

I see abs above 10%.. I see abs all year long and I know I don't keep around 10% for all of it. I don't think you can really place a definitive general percentage for that one.

I usually just read here at AM, but bf is a pet peeve of mine... You and Glen are right. This time last year, I was looking very lean. Many people around me thought I was at 7-8%, but I thought I was around 10% or so. I went to get measured at a BodPod and the results were suprising - 11.5%. I had a visible eight-pack.

Just like some people can gain a bit of weight and it all (seemingly) goes to a certain part of their body, some people can have great visible abs at higher bodyfats.

I'm at no less than 13% now and I still have the outline and can pull them into a 6-8 pack.

btw Glen - that's a badass tattoo.

 

[glenihan]

9/20

max effort squats - below parallel
225 - 10
315 - 3
345 - 3
365 -3
385 - 1
405 - 1
425 - failed .. really bad form .. leaned forward too much .. this really annoyed me i should have had this no problem

bis - preacher curls
45's on bar - 10
50's - 6
50's - 6

hams - GHR
BW - 8
BW - 6
BW - 7

hack squats
3 plates - 10
4 plates 10

 

[Beelzebub]

at least you're aware of your weak point. may be time to break out the good mornings.

 

[glenihan]

grumble grumble good mornings grumble hard grumble .. ugh the big bald guy's right ...

 

[Ubiquitous]

But then again Glen, Beelze also feels that Huey Lewis and the News is the greatest band ever.... so...

 

[glenihan]

9/22

chest - incline hammer strength
2 plates + 25's - 10
2 plates + 35's - 7
3 plates - 6

back thickness - BB rows
245 - 10
265 - 8
285 - 6

tris - Tate press (tried to keep super strict form)
45's - 10
50's - 7
55's - 5

back width - wide grip pull ups
BW - 10
BW - 8
BW - 6

Ubi ... what the hell are you doing posting at 4:01am?

 

[Ubiquitous]

it was 1 am here when I posted yesterday.. I'm on the westside holmes. ... but it's 4 am now that I'm posting this. I just got back from work.. so you got me...this time.

your barbell rows are strong.

enter delerium.

 

[glenihan]

9/25

DE squats
265 x 2 x 10

bis - straight bar curls
125 - 10
135 - 8
135 - 6

hams - GHR
BW - 8
BW - 5
BW - 5 (while my reps aren't really going up on this my form is getting better and i'm going lower each week, so i'm progressing)

leg press
3 plates per side - 10
4 plates - 10
5 plates - 10

 

[glenihan]

9/27

chest - BB flat press (first time doing these in forever .. gotta get used to it again)
245 - 10
265 - 6
275 - 5 (i will never be a good bench presser .. i don't arch my back or pinch my shoulder blades in .. i feel like i don't work my chest as well when i do and consequently can't move that much weight )

back thickness - BB rows
255 - 10
275 - 8
295 - 8 (felt great with these)

back width - close grip reverse grip pulldowns
210 - 10
220 - 8
230 - 6 (smoked these)

tris - double overhead ext.
95 - 10
100 - 10
105 - 10

 

[motiv8er]

Glenny,
You sound like you are back in the swing of things Buddy! I am very happy for you. I too have bench pressing issues as it is my weakest lift. I can lift heavier, but it becomes dangerous to my shoulder at a certain point, so you are not alone on that on man. Keep up the good bro!

 

[Ubiquitous]

Your BB rows are strong like bull.... you have much english on those? lol

 

[glenihan]

thanks ubi .. and i swear i actually keep really strict form on those .. i'm a nazi with form on all my exercises

 

[Ubiquitous]

It's in the bedroom where you are a little more lenient with form I hear.

my BB rows are weak. My lower back is my achilles heel... From now on I am focusing on my weak points.

 

[glenihan]

9/29

max effort deadlifts
315 - 3
365 - 3
405 - 3
455 - 1
495 - 1
545 - 1 (PR)

bis - straight bar curls
115 - 8
135 - 6
140 - 4 (was really wiped from deads)

hack squats
3 plates per side - 10
4 plates - 10
5 plates - 12

calves - seated raises
3 plates x 12 x 3

 

[Beelzebub]

strong pull glen, that's what i like to see

 

[glenihan]

wow terrible workout today .. i was just super tired and not feeling that well .. i think i'm overtrained .. i'm going to see how friday's workout goes but in all likelihood i'll take all of next week off

10/5
DE squats
225x2x12

bis - preacher curls
45s on either side of ez curl - 10
50's - 7
55's - 4

hams - GHR
bw - 6
bw - 6

had to stop .. was just way too tired and really felt terrible

 

[motiv8er]

wow terrible workout today .. i was just super tired and not feeling that well .. i think i'm overtrained .. i'm going to see how friday's workout goes but in all likelihood i'll take all of next week off

10/5
DE squats
225x2x12

bis - preacher curls
45s on either side of ez curl - 10
50's - 7
55's - 4

hams - GHR
bw - 6
bw - 6

had to stop .. was just way too tired and really felt terrible

Get some rest brutha and get back to it soon. Take care.

 

[ManBeast]

Feel better soon bro.

ManBeast

 

[Ubiquitous]

I was wondering where my little pumpkin was... Heavy Deads and your hybrid Westside/Glenification taxed your CNS huh? I slept all weekend.. methinks I may be on the verge myself.

 

[ManBeast]

So maybe increased rest and less freqent workouts will be needed with this kind of program?

ManBeast

 

[glenihan]

i try to never lift more than 6-8 weeks straight with this without taking at least a week off

 

[glenihan]

alright back it after a week plus off and i feel fantastic

10/16

max effort squats - raw and below parallel
225 - 3
315 - 3
345 - 3
365 - 3
405 -1
425 -1 - failed on this last time

bis - straight bar curls
40's on either side - 10
45's - 8
50's - 5

hams - GHR
BW - 8
BW - 6
BW - 6

hack squats
4 plates per side - 8
5 plates - 8

had to cut out the last set as i was in a rush and needed to split