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06-29-2007, 09:13 PM
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I know this has been a debate...so I went and did a little digging and maybe cleared it up for myself - see what you think of this.
There's a variation of a Good AM called a "bent knee Good AM" listed on the exrx website that they list along with exercises under the "Erector Spinae" class (along with deads, sumo deads, etc.). BUT! When you go to the directory for Thigh muscle groupings, the traditional stiff-legged Good AM is clearly shown as a hammy exercise. So I DO know now that I was doing at least the incorrect variation of the exercise, or at least as exrx shows it, on back day. My bad. Maybe need to stick with just hypers (I suspect I'm ready to add weight, as the bw version is getting "easy") and keep gaining in my DL's and move Good AM's over. Or just get my sh!t together and start really doing some good GHR's on leg night.
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Quit talking about lifting heavy and actually do it. 
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06-30-2007, 11:17 AM
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OK...It's "Story Time with Hammer" in this edition of the log...maybe you'll chuckle at this while you see what I did in the gym today.
I decided to hit 3 sets of bench press before my cardio: Flat: 1 x 65 x 10 (just to groove in and warm up, after my other stretching and such) 1 x 8 x 115 1 x 6 x 135 1 x 4 x 150 1 x 0 x 155 <<< couldn't even unrack it, probably still tired from back last night. Next time... Story #1 - While I'm working my bench sets here, some dude is on the Smith machine squatting. Throws on a couple 10's, a couple 5's (read: he's squatting all of about 30 lbs, along with any weight consideration for the Smith) and grunting and groaning while using about a 3" range of motion or less. OK, dude is an athlete, or so he makes sure to tell everyone in the gym anyhow. If he is, 1.) surely he can squat more than 30 lbs and 2.) he would understand the benefit of proper range of motion in training. By the way, dude looks like he's been on a lean cutter/bulker for about 12 years, probably all of about 130-140 lbs in all his latest WO gear. I think his MP3 weighed more than he was squatting, from the size of the thing. Paused sets: 1 x 8 x 75, 3 seconds 1 x 7 x 95, 3 seconds 1 x 6 x 115, 2 seconds Story #2 - This guy comes in dressed in all new gym gear and an Aeropastale hat, with a weight belt on. Seems to be decently fit, figured he was coming in to bust some weights (belt and all, flat shoes, looked like a very serious lifter). I am not sure if he was a serious lifter or not now...all he did was curls. It wasn't heavy sets, either. I think the most I saw him do was 65 on the BB. And while I work with intensity and I don't lollygag station to station, this was a flat out race. First to the rack curls, 14 reps with the worst swaying I think I've ever seen (other than myself when I first started back in this), then jog over and get the 20lb dumbbells and do a sort-of hammer curl, then hurry up and load up 30 lbs on the EZ-bar and do preacher curls, then run back over to the rack and do more horrible form rack curls and repeat the cycle. He was done and GONE from the gym before I finished my paused sets! Look, we've all worked out strapped for time...but I think this dude was doing more harm than good. If he was strapped for time that bad, maybe skip it and come back another day or something, yanno? And he certainly didn't seem as experienced as his appearance seemed to indicate. Incline: 1 x 8 x 65 1 x 7 x 75 1 x 6 x 75 1 x 5 x 80 Story #3 - I've yet to figure out what he was doing, but God bless this guy for trying. Guy was probably about 6'-1", 240 or so and fat, doing some strange version of a skull krusher that I've never seen (and didn't know you could do another way...? ) and was just perplexed by some of the equipment and so forth. I honestly felt a bit sorry for this guy - seemed like he wanted to give it an honest go and get in shape and was serious. Seen him in there before mainly doing treadmill or elliptical but I guess this was his first foray into the weightroom. Rather than leave him to struggle with stuff and since he really seemed sincere about it I decided to give him some guidance rather than leave him to his own devices and risk injury. And he was appreciative and receptive for the advice. Hey, I'm no expert at this either, but dude was risking injury unless someone helped him. Then off to the cardio - 40 minutes "sport interval" on setting 12 - and more people watching...shouldn't do this but it is hilarious sometimes: Story #4 - Dude and girlfriend get on treadmills in front of me. Dude weighs all of about 120 and looks like he's on a lean cutter bulker or something. Dude also was doing leg extensions and some really horrible form lat pulldowns before this (could see him through the mirror in front of me). Girlfriend is totally disinterested in the idea of working out and thinks she's the best and hottest thing since sliced bread (not really). Dude has this T-shirt on...can't recall exactly but it was something to do with a local college athletic department event or something, and I'm trying to figure out what he was...maybe waterboy? Anyhow. They get on the treadmills and do what I would best term as a "lover's stroll" for about maybe 10 minutes and decide to leave. The only thing I'll give dude credit for? He may get lucky today...and I won't.  Anyhow - Storytime aside, a good morning workout.
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Quit talking about lifting heavy and actually do it.
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06-30-2007, 11:20 AM
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Hammer, quit f*cking with people. That's not nice and we don't do that.
Bwahahahaa We made fun of everybody on the river. My bad.
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06-30-2007, 11:26 AM
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I didn't even mention the gramma (she may have been late 50's, early 60's) that kept "trying out" different pieces of cardio equipment. 2 minutes here, 1 minute there, ended up sitting on this "seated" elliptical type machine they have there and watching everyone else.
Maybe she's logging about me somewhere.... 
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Quit talking about lifting heavy and actually do it.
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06-30-2007, 11:27 AM
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06-30-2007, 11:38 AM
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Age shouldn't stop anyone from living, that's for d@mn sure.
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Quit talking about lifting heavy and actually do it.
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06-30-2007, 12:34 PM
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06-30-2007, 08:43 PM
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Well it's a good thing she wasn't in mine...or I'da throat-punched her....
__________________
Quit talking about lifting heavy and actually do it.
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07-02-2007, 05:06 PM
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Box Squats: Using a bench that's just under parallel
1 x 10 x 135 wu 1 x 8 x 205 1 x 8 x 215 2 x 8 x 225 1 x 8 x 235 1 x 6 x 235 SLDL: 1 x 8 x 135 wu 1 x 5 x 195 1 x 5 x 205 1 x 5 x 210 Leg Press (Got stuck using the XPLoad sled again...) 1 x 8 x 240 2 x 8 x 260 1 x 8 x 280 Each set of leg press followed up by: Seated Calf Raise: 1 x 14 x 240 1 x 10 x 260 1 x 11 x 260 1 x 9 x 280 One-Legged Leg Presses: (L) 1 x 8 x 70, 1 x 8 x 90, 1 x 8 x 100, 1 x 8 x 110 (R) 1 x 8 x 70, 1 x 8 x 90, 1 x 8 x 100, 1 x 8 x 110 Pull-Throughs: 1 x 8 x 70 1 x 8 x 75 1 x 7 x 80 Standing Calf Raise (on the smith, with the 2" box): 1 x 15 x 190 1 x 12 x 210 1 x 11 x 240 1 x 9 x 250 A good stretch session to finish up. First day at the new job, kinda got the diet askew slightly but not terrible. Still not a bad workout, but would liked to have moved a little more weight. What was nice to discover is my new firm has a whole f*ckin' kitchen (stove, oven, 2 microwaves, full fridge/freezer, etc.) so there's no diet excuses at this place...lol...
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Quit talking about lifting heavy and actually do it.
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07-02-2007, 05:10 PM
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Those are some pretty good box squats. You sure your doing them right? I'm not trying put you down, but seriously you doing those right? If so your squatt'n right around what I am. Not that thats much at all, but still...... I gotta make damn sure you dont pass me up now......... damnit!
 I was gonna postpone my leg day until tomorrow, but after seeing this, I'm on a mission now.
__________________
Founder of F.A. (Fatceps Anonymous)
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07-02-2007, 05:13 PM
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LOL...
Well, I will admit to some "loose form" on the 235's. I try to keep my knees back behind my toes and my back as straight as possible. That's how I understand doing a box squat....if I'm wrong, I am open to correction.
__________________
Quit talking about lifting heavy and actually do it.
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07-03-2007, 06:07 PM
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OK so we went tonight thinking "let's do chest lifts since the gym's closed tomorrow for the 4th"...Apparently everyone else thought that too.
And I think I have 2 new "characters" for the gym rat listing too (I'll explain in a minute). Cardio - 40 minutes elliptical with random intervals. Then I got in some lifts but I knew I wouldn't get what I wanted, so I got the ones I felt most important or would be of most benefit: Paused Bench: 1 x 95 x 8, 3 seconds 1 x 105 x 8, 3 seconds 1 x 115 x 7, 2 seconds 1 x 125 x 6, 2 seconds Tricep Pushdowns: 1 x 60 x 10 1 x 70 x 8 1 x 70 x 7 1 x 80 x 4 CGBP: 1 x 65 x 10 1 x 85 x 8 1 x 95 x 8 1 x 105 x 6 DB Shoulder Press: 1 x 20 x 8 1 x 20 x 8 (reversed grip) 1 x 20 x 8 (arnold style) OK - so tonight we have 2 major offenders: 1.) Mr. Privileged - This guy seems to think he owns the place and will actually evict you from equipment if you are on something he wants, even if you were in the process of setting up for the first time and no one, not even him, was using same. Starts with the cardio equipment. I decided to use the machine he wanted...wasn't in use, no one there, no evidence of him going to use it, in fact he was out at the front desk signing in and bs-ing with the receptionist. I stretch, set my workout up, and just before I start he says "Hey, um, I was going to use that, you need to switch with me.." Rather than start a scene, ok, fine, I'll be the bigger man here and just be polite about it. Seems he decided to follow me around everywhere doing the same f*ckin thing! The second time he did it, I just looked at him and said "hey, um, doesn't look like anyone, including yourself, was set up here...and other benches are available if you don't mind." He let me alone after that but he wasn't happy. 2.) Multi-Man: Dude of about 120 lbs and looking like he's on a lean bulker cutter comes in and sets himself up on 4 (That's right kids, FOUR) stations at one time....taking up a bench, a seated station (seated DB press/bb press station), the preacher curl station, and the lat machine. The bench he claimed also folds to a seated station, so I ended up improvising for my DB presses with a flat bench. I asked him how he worked them all at one time and he says "I don't, I just like having stuff ready for me so I can move from point to point without setup..." (meanwhile tying up those stations if anyone wanted to use them or work in...he doesn't allow work-ins...) I should have stepped on his @$$, because even I have better build than he does....
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Quit talking about lifting heavy and actually do it.
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07-03-2007, 06:39 PM
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I sure do miss working out at a gym. I remember one time many many years ago, during summer break in college, I was working out at a local health club. There was this older women, somewhat attractive now that I think about it, but at the time she was just old, doing those leg machines that you sit down on and do the splits (adductor/abductor ?? whatever), no panties on, and shorts short enough to see her snatch. She was just sitt'n there doing countless reps, all the while staring at me while I did my chest workout.
__________________
Founder of F.A. (Fatceps Anonymous)
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07-03-2007, 06:42 PM
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Call it motivation I guess, eh Traps? We don't have any of those in our gym, and the adductor/abductor machine faces the wall...lol
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Quit talking about lifting heavy and actually do it.
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07-03-2007, 07:02 PM
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07-03-2007, 07:06 PM
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Along with about every other gym rat imaginable.
First time they've made an appearance in my gym though...although given the time of day (slightly later than my norm because of my commute back and forth to the new job), they may have always been around but I've never seen them...
__________________
Quit talking about lifting heavy and actually do it.
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07-03-2007, 07:13 PM
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Mr. Can I Work In With You (no matter what you're doing it or where you're doing it). Mr. Ask Every Chick In The Club "Hey you need a spot?" Mr. Sweaty Bastard That WILL NOT Wipe Sweat Off the Equipment
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07-04-2007, 12:12 PM
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