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PostPosted: Fri May 26, 2006 11:14 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
I noticed that my actual strength was pretty good, but my muscular endurance fell off sharply. This is pretty normal for me following a layoff and should be back to normal in a week or two.

Also, at the end of my workout, I tried doing a few hang cleans and hang snatches with an empty bar just for the hell of it. My form was admitedly pretty poor, but still much better than I'd expected (I have almost no experience with Olympic type lifts).

Anyway, I'm thinking of adding either the Hang Clean/Press or the Hang Snatch (or possibly both) to my program for shoulders. Meanwhile, I'm gonna drop Seated Military Presses, since I don't like the shoulder press bench at my new gym.


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PostPosted: Tue May 30, 2006 10:46 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
On Friday night I trained legs. My workout was a follows.

GLUTES/QUADS
Sled Hack Squat
1.) _90 lbs for 08 reps
2.) 180 lbs for 08 reps
3.) 230 lbs for 03 reps

HAMSTRINGS
Romanian Deadlift
1.) 135 lbs for 08 reps
2.) 185 lbs for 08 reps
3.) 205 lbs for 08 reps

Seated Leg Curl
1.) _90 lbs for 12 reps
2.) 150 lbs for 12 reps

Prone Leg Curl
1.) _70 lbs for 15 reps
2.) 100 lbs for 15 reps

I was running late so I skipped calves. Also, liked the hack squat machine at my new gym. I'm going to start using it on a regular basis.


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PostPosted: Tue May 30, 2006 10:54 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
This morning, I trained delts, traps and abs/obliques. My workout was as follows:

DELTS
Hang Clean and Press
1.) 45 lbs for 08 reps
2.) 65 lbs for 08 reps
3.) 85 lbs for 08 reps
4.) 95 lbs for 08 reps

Hang Snatch
1.) 45 lbs for 08 reps
2.) 45 lbs for 08 reps
3.) 55 lbs for 05 reps
4.) 65 lbs for 05 reps

Dumbbell Lateral
1.) 35 lbs x 2 for 10 reps
2.) 35 lbs x 2 for 10 reps

Prone Incline Laterals
1.) 30 lbs x 2 for 10 reps
2.) 30 lbs x 2 for 10 reps

TRAPS
Barbell Shrug
1.) 135 lbs for 12 reps
2.) 225 lbs for 08 reps
3.) 225 lbs for 08 reps

Prone Incline Shrug
1.) 55 lbs x 2 for 12 reps
2.) 60 lbs x 2 for 10 reps


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PostPosted: Tue May 30, 2006 12:09 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
My left shoulder felt a little funny doing Hang Snatches. It wasn't painful, just uncomfortable. Still I may end up dropping this lift, since I don't want to take chances with my shoulders (I have a bad family history of rotator cuff/shoulder injurys).


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PostPosted: Wed May 31, 2006 11:30 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
This morning I trained back, biceps and forearms. My workout was as follows:

BACK
Curl-grip Chins
1.) 5 reps for
2.) 4 reps for
3.) 4 reps for

Lever Pull-down
1.) _70 lbs for 08 reps each arm
2.) _90 lbs for 08 reps each arm
3.) _90 lbs x 2 for 06 reps

Lever Row
1.) _70 lbs x 2 for 08 reps
2.) _90 lbs x 2 for 08 reps
3.) 100 lbs x 2 for 08 reps

BICEPS
Alt. Dumbbell Curl
1.) 25 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 08 reps
3.) 40 lbs x 2 for 08 reps

Incline Dumbbell Curl
1.) 25 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 10 reps

Concentration Curl
1.) 25 lbs for 10 reps each arm
2.) 25 lbs for 10 reps each arm

FOREARMS
Standing Wrist Curl
1.) 75 lbs for 15 reps
2.) 85 lbs for 15 reps
3.) 85 lbs for 15 reps

Reverse Wrist Curl
1.) 35 lbs? for 15 reps
2.) 35 lbs? for 15 reps


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PostPosted: Wed May 31, 2006 11:47 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
Both my shoulder joints were a little soar and stiff when I went to bed last night. Anyway, I'm definitely going to scrap the Hang Snatches. Meanwhile, the votes still out on Hang Clean/Presses. I may end up going back to Standing Military Presses, lifting the bar off a squat rack.


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PostPosted: Fri Jun 02, 2006 11:42 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
I'm also thinking of alternating some of my single-joint auxiliary exercises. For example, instead of doing 3-4 sets of Alt. Dumbbell Curls, 2 sets of Incline Dumbbell Curls and 2 sets of Concentration Curls, each time I train biceps, I could do 3 sets each of Alt. Dumbbell Curls and Alt. Hammer Curls one week and 3 sets each of Incline Dumbbell Curls and Concentration Curls the next. This way I can include even more variety in my workouts, while saving some time.


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PostPosted: Fri Jun 02, 2006 11:59 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
This may not seem like much of a difference (6 sets total vrs. 7-8), but every little bit counts. Plus, I'll save time setting up (finding a pair of dumbbells, adjusting a bench, ect) since I'll be doing two exercises per workout instead of three.


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PostPosted: Fri Jun 02, 2006 12:07 pm 
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Deific Wizard of Sagacity
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Posts: 4421
Location: Pennsylvania
I think this is also a good idea because I don't periodize single-joint auxiliary exercises the way I do major compound movements like bench presses and deadlifts


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PostPosted: Sat Jun 03, 2006 10:58 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
I trained chest, triceps and abs/obliques on Friday. Unfortunately, I was still feeling pretty weak, and tired fairly quickly. Also, I've been fighting a pretty bad summer cold, which doesn't exactly help. Still, I felt like I got a pretty good workout.


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PostPosted: Sat Jun 03, 2006 11:08 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
Friday, 06/02/06

CHEST
Incline Barbell Press
1.) 135 lbs for 12 reps
2.) 185 lbs for 08 reps
3.) 205 lbs for 08 reps
4.) 205 lbs for 06 reps

Barbell Bench Press
1.) 135 lbs for 08 reps
2.) 185 lbs for 08 reps
3.) 225 lbs for 06 reps

TRICEPS
Close-grip Bench Press
1.) 135 lbs for 08 reps
2.) 135 lbs for 08 reps
3.) 135 lbs for 08 reps

Cable Extension
1.) 60 lbs for 12 reps
2.) 50 lbs for 12 reps

Cable Pressdown
1.) 30 lbs for 12 reps
2.) 30 lbs for 12 reps


ABS/OBLIQUES
Hanging Rev. Crunch
1.) 15 reps
2.) 15 reps

Swiss Ball Crunch
1.) 15 reps
2.) 15 reps

Dumbbell Side Bend
1.) 45 lbs for 25 reps ea.
2.) 45 lbs for 25 reps ea.


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PostPosted: Sat Jun 03, 2006 11:12 pm 
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Deific Wizard of Sagacity
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Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
Unfortunately, I didn't get to train legs today (Saturday), since I had to go to a party with my wife and my gym closes early on weekends. I thought about training legs tomorrow (Sunday), but then I'd have to do Military Presses and Shrugs the day after deadlifting. Also, I could probably use the rest to get over this lousy cold.


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PostPosted: Sat Jun 03, 2006 11:15 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
PS.) I've decided to drop Hang Cleans and go back to doing Standing Military Presses for two reasons. Firstly, I want to give my erectors a full week to recover after deadlifting on leg day, and secondly because the initial pull in a hang clean closely resembles a barbell upright row, an exercise that has given my trouble in the past.


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PostPosted: Mon Jun 05, 2006 11:30 am 
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Deific Wizard of Sagacity
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Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
The baby kept us up most of last night, and I'm still getting over a cold, but somehow I got a really great shoulder workout this morning.

DELTS
Barbell Push Press
1.) _95 lbs for 12 reps
2.) 135 lbs for 08 reps
3.) 165 lbs for 08 reps
4.) 185 lbs for 03 reps

Dumbbell Lateral
1.) 35 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 12 reps
3.) 25 lbs x 2 for 12 reps

Bent-over Lateral
1.) 35 lbs x 2 for 12 reps
2.) 35 lbs x 2 for 12 reps
3.) 25 lbs x 2 for 12 reps

TRAPS
Barbell Shrug
1.) 135 lbs for 12 reps
2.) 225 lbs for 08 reps
3.) 245 lbs for 08 reps

Prone Incline Shrug
1.) 40 lbs x 2 for 12 reps
2.) 40 lbs x 2 for 12 reps
3.) 60 lbs x 2 for 12 reps

PS.) I super-setted Dumbbell Laterals with Bent-over Laterals.


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 Post subject:
PostPosted: Tue Jun 06, 2006 10:48 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4421
Location: Pennsylvania
Pretty good back/biceps/forearms workout today:

BACK
Wide-grip Chin
1.) 5 reps
2.) 5 reps
3.) 5 reps

Seated Cable Row
1.) 100 lbs for 12 reps
2.) 150 lbs for 12 reps
3.) 190 lbs for 12 reps

HS Machine Row
1.) _90 lbs x 2 for 08 reps
2.) 135 lbs x 2 for 04 reps
3.) 100 lbs x 2 for 08 reps

BICEPS
Alt. Dumbbell Curl
1.) 35 lbs x 2 for 08 reps
2.) 40 lbs x 2 for 08 reps
3.) 40 lbs x 2 for 08 reps

Alt. Hammer Curl
1.) 30 lbs x 2 for 08 reps
2.) 30 lbs x 2 for 12 reps
3.) 30 lbs x 2 for 12 reps

FOREARMS
Standing Wrist Curl
1.) 65 lbs for 12 reps
2.) 85 lbs for 12 reps
3.) 85 lbs for 12 reps

Reverse Wrist Curl
1.) 45 lbs for 12 reps
2.) 45 lbs for 12 reps
3.) 45 lbs for 12 reps


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