03/31/2021 - The Complex - Lifting heavy things over and over again SUPER SETS
AO: The Complex
When: 03/31/2021
PAX:
Number of Pax: 11
Pax Names: atat, Blueprints, Catfish Hunter, Flatliner, Magellan, Mom's Group, Nair, Putz, Shandy, Wet Wipe,
DR Names:
Number of FNGS:
FNG Names:
QIC: Wine in A Box
Introduction
Been awhile since I was down at the complex, and I was in a heavy lifting mood. Minimal running, lets build some glory muscles instead.
Still cold . . . wtf . . . where is that lovely spring weather??
OF COURSE catfish hunter didnt have a folding chair . ..
Warm-O-Rama
15 ssh
10 abe vigodas
arm circles
static stretch arm across body
Short mosey around parking lot
The Thang
SUPER SETS (three exercises in a row all hitting the same muscle group . . . all done IN CADENCE)
First CHEST
- (PAX could choose either 46 pound “big boy” coupon I brought with or used their own)
25 incline “prayer press” on folding chair
25 neutral grip incline press
25 incline flys with bricks
Then BACK
25 conduit rows (palms facing down)
25 coupon rows (neutral grip)
25 coupon rows (palms facing upward)
- This hits the big back muscles in three different ways with adjusting hand positioning, also changes how the biceps are activated
After 2 rounds straight , take a parking lot mosey
THANG 2
SHOULDERS
25 seated overhead press
25 conduit coupon shrugs
25 seated side raises with bricks
then BICEPS
15 seated Single arm curls with standard coupon (holy hell these were harder than I thought when seated.)
15 conduit coupon curls, hands facing upward
15 seated brick curls
then TRICEPS
20 diamond pushups (from your knees)
20 skull crushers
20 single arm brick “kickbacks
After one set of all three exercises, take a mosey WITH your bricks. This was too ambitious. arms dead)
then do another set
a few minutes of mary, and one more parking lot mosey to finish.
Circle of Trust
CoT was about prioritizing goals.
I realized that in order to get to my goals, (losing weight, busting through a plateau, attending Qs by other PAX, doing more 6 and 7 packs, and attending Black Diamonds, etc) I needed to prioritize my goals. In order to get to where I want to be, I needed to give up something I loved . . which is Qing. When I am the Q, I don’t sleep well the night before. I do not have time for any EC runs or rucks, and most importantly, since I know what’s coming, I find myself able to conserve energy (sneaky thief of gainz). So I need to step back a bit.
Whatever your goals are . . in your work, your family, in F-3, in LIFE, you need to prioritize what’s most important to you and arrange things accordingly. You need to make a choice that may cause you to give up something you love, for something that is a higher priority level . . but could be less FUN.
So make sure you are constantly assessing and adjusting your priorities to make sure you are achieving your long term goals.
Naked Man Moleskin
Its good to be back at the complex. A lot of mumble chatter right away, until we got into more lifting. I was definitely too ambitious with this workout, but I wanted to push some limits. Definitely going to be posting here more . . complex is a great group of guys to post with.
Instead of forcing the “big boy” coupons, I gave all the PAX the choice. realizing different PAX fitness levels versus the workouts is something I am trying to get better at. Ironically, today was hard AF during certain exercises and I backed off to a standard coupon for a few exercises near the end too.
Also . . . I think the big boy coupons are destroying the shocks on my car. I better back off before being “free to all” turns into a “$900.00 repair bill for my SUV”.
Everyone pushed hard, and no one gave up. This was not an easy workout with heavy heavy super sets to exhaustion, and I was losing my cadence after awhile.
Nair is thin as hell . . thanks 75 hard
Catfish Hunter was unprepared without a folding chair . . . sigh.
Moms Group was leveling up like a badass.
Flatline . . I havent posted with you much. I look forward to changing that.
Blueprints did an EC mosey/run with At at. I miss doing those . . . He didnt try to hit me in the balls like he did at convergence, so I count that as a positive.
Great to see AT AT ITG again. Baby life and different AOs mean we havent posted together in awhile, and it was fun to do.
Wet Wipe is nursing a bone spur, so mo moseys. They werent needed for one of the strongest guys in F-3 naperville to crush this workout.
Magellan . . one of the rare guys that ventures out to other AOs fairly regularly, I am sure he hates me after attending my last few Qs.
Putz. Definitely has been awhile since posting together . . great to see you and get coffee afterward!
Shandy- I have no idea what the multiple trips to the woods were all about. Was it a code brown situation?
See you soon complex . . .