Saturday training and observations

Took it easy today cause tomorrow is a big squat and pull session, but I still had to train.  At the very least it got me out of the house some today.

Today's training looked like this:

Warm up:
Horizontal Shrugs on Lat Pulldown 2 sets x 100 x 15 reps

Started with the conditioning sets from last Saturday
Lat Pulldowns 4 setx x 180 lbs x 10 reps superset with 10 pushups superset with 10 hammer curls with 55 lb db's

Seated cable rows 4 sets x 150 x 10 reps superset with 10 pushups

Bucket rows 4 sets x 25 lb plates x 12 reps

Barbell curls 5 sets x 135 x 5 reps

Kept it simple to keep it strong for when it matter tomorrow.  The level of clowns in the gym today was amazing to me.

Smith Machine Squat Guy


We had smith machine squat guy.  I watched the bio-mechanics of this absurd movement.  Its a knee bend, where the shins will actually stay parallel because the straight up and down bar path forces you back as it also forces you to round your back.  Also the closest this guy got to parallel was about 5 inches away.  The shear on the knees from this must be awesome.  I stick to my guns on this, I'd advise all gym owners to throw away their smith machines if they weren't so great for getting into a squat suit.

Partial Rep Guy

I watched this guy do partial reps on everything he did.  He did flat bench presses where the range of motion off his chest was no more than 5 inches.  He followed this up by doing incline bench presses where his descent from lockout was again no more than 5 inches.  I figure this clown was working low end on the bench, and top end on the incline, or just the reality, this guy is a clown.

Prison Work Release Guy

This guy was great, straight out of Northern State Penitentiary.  Came to the gym, the guy has no legs, and spends the whole time doing dips and pull ups, and half range of motion as well.  I hear the guys in East Jersey State do full reps.

The Screamer

Seriously bro?  Unracking 225 and screaming like Prison Work Release Guy is forcing himself in to your rectum?  Screaming while setting up dumbbell presses.  Screaming when doing incline cable flyes?  Screaming on the pec deck machine?  I have an urge to shove a bar up this guys ass.  I wonder if he will scream then too?