26 Feb Ashman – I’m an expert on all things south now
Since I moved to OK from the Great White North in November, I have had time to take in everything. In those short few months I consider myself an expert (in theory) because that’s how it works online, you do something for a short time and you can be a self-proclaimed expert.
What makes me an expert?
- I went to a nightclub that had a live bull rodeo in it. A LIVE RODEO IN A NIGHTCLUB!
- I heard the word reckon several times and only did a double take the first 10 times I heard it.
- Some people think I am NOT AMERICAN! I swear to god man, my accent (Northeast US) sticks out like a blood stain in a white room.
- I still don’t know what a damn grit is and never ate one.
- I drove by the Oklahoma Sooner Football Stadium and ate dinner on campus. TOTAL EXPERT MODE.
- I went to an indoor gun range, shot an AR-15 to an 100 yard target and actually did damn good for not shooting a rifle in years.
- Said gun range was more equipped than your local National Guard. I never saw so many guns in one place in my ENTIRE LIFE!
- I was asked at a diner if I wanted a side of Fried Okra. What the hell IS Okra anyway? No, I didn’t order it, I am a Yankee. Yankees don’t eat that shit.
- Mexican food is WAY better here than up North. Sorry guys, I love the North but you can’t touch the Mexican food down here.
- Each and every day I drive by signs that direct me to Dallas and Amarillo.
All of that makes me a self-appointed expert on the South who bleeds Yankee blood so thick he can drink it like a cup of Cuban cawwfee.
See what I did there?
But OK is treating me well so far. A lot of awesome people who tolerate me being a liberal, weather isn’t bad, the gyms I go to are fantastic and I don’t get called Yankee more than 100 times a day.
Onto the workouts.
Feb 22
** Single Arm DB Press **
– 50.0 lbs x 10 reps
– 60.0 lbs x 10 reps
– 60.0 lbs x 10 reps
– 60.0 lbs x 10 reps
– 60.0 lbs x 10 reps
One arm at a time.
** Lateral Dumbbell Raise **
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps
** T, Y, I **
– 10.0 lbs x 30 reps
– 10.0 lbs x 30 reps
– 10.0 lbs x 30 reps
Face down, incline bench, mobility and rotational strength bullshit.
** Neutral Grip Chin Up **
– 7 reps
– 7 reps
– 7 reps
** Close Grip Pulldowns **
– 160.0 lbs x 12 reps
– 160.0 lbs x 12 reps
– 160.0 lbs x 12 reps
– 160.0 lbs x 12 reps
** Dumbbell Hammer Curl **
– 40.0 lbs x 12 reps
– 40.0 lbs x 12 reps
– 40.0 lbs x 12 reps
** Cable Curl **
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps
** Crabill Shrugs **
– 35.0 lbs x 30 reps
– 35.0 lbs x 30 reps
– 35.0 lbs x 30 reps
Feb 24
** Deadlift **
– 135.0 lbs x 3 reps
– 135.0 lbs x 3 reps
– 225.0 lbs x 3 reps
– 315.0 lbs x 2 reps
– 405.0 lbs x 2 reps
– 500.0 lbs x 3 reps
– 500.0 lbs x 3 reps
** Sumo From 4″ Blocks **
– 455.0 lbs x 6 reps
– 455.0 lbs x 6 reps
– 455.0 lbs x 6 reps
Some submax work. Nothing nuts.
Feb 25
** Barbell Squat **
– 135.0 lbs x 5 reps
– 185.0 lbs x 5 reps
– 235.0 lbs x 5 reps
– 285.0 lbs x 5 reps
– 335.0 lbs x 5 reps
– 365.0 lbs x 5 reps
– 365.0 lbs x 5 reps
First time squatting with a bar on my bar in months. I missed it but still took it easy with weight.
I forgot my belt so I didn’t do my usual 600 pounds for reps. THAT’S HOW MUCH A BELT HELPS YOU!
When I asked my girlfriend to watch my form she noticed something. She said my hips aren’t finishing correctly and even when I pull she notices it. That was a needed bit of info for me and helps me plan my training.
That is exactly why a second eye is sometimes needed when you lift. You can’t watch yourself lift and sometimes a video misses things a human eye can see better. You know, angles of video can hide shit.
Even if your second eye isn’t an experienced coach, you can pick up what they mean from their feedback and decipher your weak points from their view.
** Leg Press **
– 500.0 lbs x 15 reps
– 500.0 lbs x 15 reps
– 500.0 lbs x 15 reps
– 500.0 lbs x 15 reps
** Abduction **
– 210.0 lbs x 20 reps
– 210.0 lbs x 20 reps
– 210.0 lbs x 20 reps
** Adduction **
– 210.0 lbs x 20 reps
– 210.0 lbs x 20 reps
– 210.0 lbs x 20 reps
Innie and outie shit.
** KB Swings **
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps
I did these and lost 50 pounds of muscle after the last set.
Science.
** Lying Leg Curl Machine **
– 130.0 lbs x 15 reps
– 130.0 lbs x 15 reps
– 130.0 lbs x 15 reps
** Single Arm Farmer’s Walks **
– 90.0 lbs for a jaunt around the cardio area
One hand at a time with these and I walked around the cardio bunnies for about 80 yards or so with each hand.
That is one reason why I do love commercial gyms, when you do shit like this people think you are kewl as hell.
Stay tuned tonight as I do kipping handstand push-ups in front of a water fountain.
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