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PostPosted: Mon Mar 10, 2008 11:08 pm 
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did something new, more info to come when I have time


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PostPosted: Thu Mar 13, 2008 12:47 pm 
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Quick note for anyone looking at this, by "work up to" I really mean work your way in weight up to.. so for example; work up to 2RM I would do 200#x8,220#x6,230#x4,240#x2.

MSE Day #1: Max Effort Lower Body
Free Squats - work up to 4RM
Reverse Lunges – work at 6-8RM
Good Mornings – work up to 4RM
Snatch-grip DL – work up to 4RM
Dumbbell Swings – work up to 5RM
Backwards Medicine Ball Throws - 2 sets of 6 reps
DB Calf Raises – 2 supersets

MSE Day #2: Max Effort Upper Body (alternate DB/BB)
Flat Press - work up to 2RM
Incline Press - 3 sets of 6-8 reps
Decline Press – 2 sets of 6-8 reps
T-Bar Rows - work up to 2RM
Squat Deadlifts – work up to 6RM
Bent Rows – work up to 4RM
Cable Pull-downs – work up to 6RM

MSE Day #3: Rest.

MSE Day #4: Shoulder Workout
Military Press – Go for 2RM
DB Shoulder Press – Run the rack, 30 second rest.
Lateral DB Raises - 2 sets of 6 reps
Bent-over Lateral DB raises - 3 sets of 6-8 reps
Heavy Upright Rows - 2 sets of 4-6 reps
Shrugs - 3 sets of 8+

MSE Day #5: Repetition Lower Body and Repetition Upper Body & Resistance Ab Circuit

Farmer Walk – 4 walks
Push Jerks – work up to 2RM
Front Squats – 4 sets of 10+
Good Mornings – 3 sets of 10+
Hamstring Single-leg Curls - 3 sets of 10+
Jump Rope - 3 sets of 2 minutes
Push-ups – 4 sets TF (to failure)
Dips – 3 sets TF
Pull-ups – 6 sets TF
Horizontal Pull-ups – 6 sets TF

Ab Circuit x3; *30 seconds between stations, 3-4 minutes between circuits
Push Ab Machine - 25 reps
Crunch Ab Machine - 25 reps
Twist Oblique Machine - 25 reps (a side)
Cable Crunches - 25 reps
Cable Woodcutters – 50 reps total (25LoHi,25HiLo) each side
DB Side Bends - 25 reps
Russian Twists w/BB - 50 reps total

MSE Day #6: Rest.
MSE Day #7: Rest.

CVF: Days 2-6 will involve running, with the hardest runs likely to be on day 4-6. I will also stretch for the same amount of time as I spent running.


Guidelines:
-Do CVF in the mornings and MSE in the evenings, or at least wait 4 hours between sessions.
-Don’t eat 2 hours before CVF workouts or 1 hour before MSE workouts.
-Eat "carbohydrates" after CVF workouts, eat "proteins" after MSE workouts.
-Take HR in the mornings upon waking up, if elevated, a sign of overtraining/insufficient rest. (full 60-second count)
-Take BP once a week, if elevated, sign of OT/excess stress.
-Check for progress every 3 weeks.


Last edited by amivan on Sun Mar 23, 2008 5:50 pm, edited 5 times in total.

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PostPosted: Mon Mar 17, 2008 12:44 pm 
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So started again today after a week-long break from lifting.

Did not do the crossfit of the day because i don't have access to the necessary equipment. Did MSE 1.
Started with a warmup run for 3 minutes (about half a mile).

O. Squats: 185x12, 205x10, 225x8, 245x5, 255x3
Reverse Lunges: 40#x8, 40#x7, 40#x7, 40#7
Good Mornings: 70#x15, 80#x12, 90#x10
Snatch-grip DL: 135#x8, 155#x8, 175#x8
DB Swings: 50# x 7
Bkwd. MedBall Throws: n/a
Hams. Machine: n/a
DB Calf Raises: 40# x 15

Did a warmdown jog for 3 minutes (quarter mile) and streched for 15 minutes.

Notes: Left hip flexor felt tight at first when squatting. Lower Back was exhausted after squats and lunges which really screwed me over on the hamstring exercises but I think this will disappear as I get back into the swing of things. Felt good to be back. I'm weighing in at 168 and by eyeball I'd say I'm at 13% BF. RHR is 46. BP is 114/68.


PS
If you're not me, and you're wondering why I edited all the posts and wrote "deleted" in them besides the one above this, it's because I couldn't delete the actual replies but I also didn't want to start a new post and I didn't want to regress. Because I'm starting "new".


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PostPosted: Tue Mar 18, 2008 12:56 pm 
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Did a morning run at 10 between classes for 2 miles (15 minutes). Starting to ease myself back into it, hopefully will be ready to do 3 mile workouts on most days by april. Also of note, my left hip flexors was once again being a little bitch so I stopped short of 3 miles (22 minutes) to avoid any (further) injury. Oh and the crossfit of the day was rest, so, I didn't have a crossfit workout again. Will edit this and update my upper body MSE later tonight during the celtics-rockets game, should be great.


MSE #2:

DB Flat Press: 65x15,75x10,80x7,85x5,90x3
DB Incline Press: 65x6x6x6
Smith Decline Press: 135x21
T-Bar Rows: 135x15,160x12,180x8,205x5
Squat DLs: 135xwu,185x12, 235x7, 255x5, 275x3
Bent Rows: Forgot to do this!
Cable Pulldowns: 8x14,9x11,10x8


PS
damn hip flexor was bothering me walking back from class tonight, hopefully sleep will remedy this.


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PostPosted: Wed Mar 19, 2008 8:41 pm 
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I'm going to totally get rid of MSE 3 because now that I think about it, it's totally unnecessary. Instead I'll be doing MSE 4 then take what would've been said MSE 4 will become a day off for the weight room but i'll still run that day. I did it today, but it feels like a waste of effort so I'm just gonna do sets when I feel like it now and then just for my vanity's sake, otherwise my bi's and tri's get enough of a workout, that and it affects my shoulder workout. So kissing that goodbye. On another note: my hamstrings are so used that I could only run half a mile before I had to stop to not push my luck.


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PostPosted: Thu Mar 20, 2008 2:20 pm 
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Skipped my run today due to time constraints, but better off anyways because my hamstrings still hate me and I don't want them to suck tomorrow during my lower body repetition workout.

Now for MSE 3 (shoulders):

All sets had a 90 second rest between them besides the DB seated press (30 seconds).

BB Military Press: 95#x12,105#x8,115#x6,125#x4, 135#x2
DB Seated Shoulder Press (with back support perpendicular to seat): 50#x6,45#x5,40#x5,35#x5,30#x5
DB Lateral Raises: 25#x5, 22.5#x6, 20#x8
DB Bent Lateral Raises: 20#x11, 20#x10
Heavy Upright Rows: 115#x6, 115#x6
Shrugs: 185#x15, 185#x13


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PostPosted: Fri Mar 21, 2008 1:47 pm 
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My gym tricked me, it's easter weekend so it's closed.. So I'll be skipping MSE 5 and 6.

I did get some exercise in today b/c of my ex.phys. class; 6 minutes running at 75%, 6 minutes cycling @ 75%, 6 minutes UBE (arm ergometer) @ 85%, 6 minutes of a grip strength test @ 85%, 2.5 minutes static grip @ 80%, 2.5 minutes wall squat.

Will maybe run tomorrow, if I have time with a speech, paper, and a film shoot all on the plate for the day.


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PostPosted: Mon Mar 24, 2008 1:36 pm 
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The gym was finally open again, so I resumed my workouts with #1, my MSE max effort leg workout.

Ran a few minutes to warm up the legs then went straight to the squat rack.

O-Squats: 135#x8, 185#x8, 205#x8, 225#x8, 245#x6, 255#x4, 275#x3 (2 on my own, 1 with assistance (that I didn't ask for))
Reverse Lunges: 40#x8, 42.5#x6, 40#x8
Deadlifts (Straight-leg): 225#x9, 225#x8, 265#x6, 265#x5, 315#x3
Backwards Medicine Ball Throws: 6kg x 6 (about 40ft a throw)
Good Mornings: 80#x12, skipped rest of workout after because hamstrings felt funny at insertion

Skipped: Calf Raises and DB swings


Things to note: I tried my own energy concoction today, gatorade & redbull (about 3/4 gatorade lite, and 1/4th gatorade (5 fl oz, 600ml). This until I can buy a big container of the protein accelerade powder which has a 4:1 CHO:protein ratio in which I will also throw red bull in (600ml). What will this do, I don't know for sure but I expect good things. Now I gotta stretch.


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