Gary Fucking Returns

Before the war I was a saucier in San Antone. Mhmm, I bet I could collar us up some of these greens! Mhmm. Thank you, 24 hour fitness, for giving me a free 7 day pass.

Started back on leg day. No fooling around here:

Squats:
2x10 @ 135
2x10 @ 185
2x8 @ 225
2x6 @ 275
2x6 @ 315
2x6 @ 365

Notes: After the second set at 135, my hamstrings let me know they still exist. From every rep there on I could feel them contract like I never have before. Possibly partly due to the fact that I am retooling my form for all of my exercises starting with my squat. I'm focusing on a slower descent with more power on the up--before, I would descend too fast and I felt this was a huge liability after watching videos of myself. As for my shoulder (what was keeping me from doing this before), I did some self study on my form, using a hocket stick. I noticed that my right (the bad arm) side hangs forward because of the uncomfortable position. So, I simply lock my shoulder blades back first in a very relaxed manner and shrug before I put back under the bar to get my arm/shoulder in the right place. Almost NO PAIN getting the bar off and squatting. Fucking phenomenal. Getting away from the bar is a different story--there is some residual pain, so I have to leave slowly to figure out how to deal with it. My core felt like shit the first 4 sets. By 225, it remembered how to work again. Sweet. By 275, everyone in the 24 hour fitness was looking at me uneasily--it's just one big open room. After my second set at that weight my core/CNS was feeling drained, so I belted it. When I took off that quarter and put on a 3rd plate, I swear that every mother fucker at that gym stopped what they were doing and dropped jaw n' workout alike, to see if I was fucking kidding. After my second set, I was getting a little self concious about ~50 fucktards just staring at me--I mean, it was my first day back and all. When I put the quarter on top of the 3, I swear some old lady passed out. Fortunately for the rest of the gym, I was only able to get that second set of 6 (albeit, kicking my own ass to do so). Admittedly, I felt like a fucking champ for getting those sets.

Leg Press:
2x6 @ 4 plates each side
3x6 @ 5 plates each side
1x6 @ 6 plates each side

Notes: I stopped at 6 plates when I realized this 24 hour fitness had an honest to goodness legit HACK SQUAT MACHINE. The exact same one from my old Gold's--the kings of all leg machines. My knees were raw (but in no way BAD raw, just out of shape) during all of the sets. Again, I tried to slow it down, this time progressively each set and I was crying by the last one. Oh ho ho, poor me.

Hack Squat:
1x13 @ 135 (failure) then 10 lbs in each hand front squatsx10
1x8 @ 135 (failure) then 10 lbs in each hand front squatsx10
1x7 @ 135 (failure) then 10 lbs in each hand front squatsx6 (failure)

Notes: This combination is one I learned from the biggest, most riped, sunuva bitch awesome female bodybuilder I ever knew, aka Dianne. Using super depth (i.e. the floor) you get a very squat like motion, with the whole exercise divided among your entire upper leg (so, no actual back work, this is a quad/ham killer), which is then compounded by using your natural balance to do ass to grass front squats with counterbalance 10 lbs plates in each hand. If you don't fail doing this exercise, you're doing it wrong. I didn't push myself as normally hard as I might, but only because I didn't have anything left in the tank. So, since I was tired, I just ended with stiff legs.

Stiff Leg Deadlifts:
1x10 @ 135lbs - cake
1x10 @ 155lbs - still pretty easy
1x6 @ 225lbs - okay, i'm pretty tired
1x6 @ 275lbs - wait, wasn't this just hard? okay one more
2x4 @ 315lbs

Notes: I felt this was a good stopping point, my ham strings were already fried and I was interested in saving some juice for my actual lower back workout Friday. Overall, I felt great. Walking home, I wanted to scream I was so happy. During the whole workout I was doing a very methodical rotator cuff workout to insure my shoulder stayed tight. I believe I have a good plan now about how to (hopefully) minimize the pain I am having.

COVER ME YOU LIMP DICK FUCK UPS!