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PostPosted: Sun Jan 03, 2010 10:09 am 
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Sun 03 Jan 01

First day on GVT.

Squat
044 x 10
132 x 5
220 x 3
264 x 10
264 x 10
264 x 10
264 x 10
220 x 10
220 x 10
220 x 10
220 x 7
I used the weight at 60%1RM for the first 4 sets then I felt I couldn't handle it anymore so I reduced the weight. After the 8th set, my thighs and glutes gave up on me and I literally lie flat on the floor. It's gonna be a hell of DOMs tomorrow.

Good-morning
044 x 10
066 x 10
066 x 10
066 x 10
066 x 10
066 x 10
066 x 10
066 x 10
066 x 10
066 x 10
066 x 10

Calf Raise
264 x 15
264 x 15
264 x 15

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 12

58min


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PostPosted: Tue Jan 05, 2010 8:30 am 
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Posts: 719
Tue 05 Jan 10

Bench Press
044 x 10
088 x 5
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

Row
044 x 10
088 x 5
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 7
110 x 7
110 x 7
110 x 7
110 x 7
My Lats burnt out in the fifth set. I'll decrease the weight next time. The program suggests that the beginning weight should be around 60%1RM. I start with only 50%1RM and stall already. :(

Incline Bench Press
088 x 10
088 x 10
088 x 10

Chin-up
BW x 4
BW x 3
BW x 3
My Lats was already out of gas before this.

52min


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PostPosted: Thu Jan 07, 2010 9:12 am 
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Posts: 719
Thu 07 Jan 10

Press
44 x 10
66 x 5
82.5 x 10
77 x 10
77 x 10
77 x 10
77 x 9
77 x 8
77 x 7
77 x 8
77 x 8
77 x 7
The 82.5 felt so heavy that I know I couldn't do 10x10 .

Deadlift
044 x 10
132 x 5
176 x 1
198 x 10
198 x 10
198 x 10
198 x 10
198 x 10
198 x 9
198 x 7
198 x 8
I decide to do only 8 sets of deadlift.

Lying Triceps Extension
71.5 x 10
71.5 x 6
71.5 x 5
I used to rest around 2 minutes for Triceps Extension and Curl. But now with only 1 minute rest, it seems much more harder.

Curl
66 x 10
66 x 8
66 x 6

Reverse Crunch
15
15
11

66min

First week of GVT, felt so weak with lower-than-expected outcome.


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 Post subject:
PostPosted: Sun Jan 10, 2010 7:34 am 
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Posts: 719
Sun 10 Jan 10

Squat
044 x 10
132 x 5
220 x 3
231 x 10
231 x 10
231 x 10
231 x 10
231 x 10
231 x 10
231 x 10
231 x 10
231 x 10
231 x 10

Good-morning
044 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10

Calf Raise
264 x 16
264 x 16
264 x 16

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 12

59min

I think I'll move the Press and arms' exercises to Saturday, make it 4days a week, so Thursday's workout gonna be much shorter with only DL .


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PostPosted: Tue Jan 12, 2010 9:08 am 
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Posts: 719
Tue 12 Jan 10

Bench Press
044 x 10
088 x 5
115.5 x 10
115.5 x 10
115.5 x 10
115.5 x 10
115.5 x 10
115.5 x 10
115.5 x 10
115.5 x 10
115.5 x 10
115.5 x 8+2 (I rested for about 4-5sec before squeezed the last 2 reps)

Row
044 x 10
088 x 5
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 8
110 x 10
110 x 9
110 x 9
110 x 7

Decline Bench Press
099 x 10
099 x 10
099 x 10
This was awkward because my feet couldn't touch the ground.

Pull-up
BW x 1
BW x 1
BW x 1

60min

This workout use much much less energy than the squat workout.


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PostPosted: Thu Jan 14, 2010 8:02 am 
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Posts: 719
Thu 14 Jan 10

I ate a LOT of peanut today, about 200g (>1500kcal), as a snack during work. What a boring day.

Press
44 x 10
66 x 5
77 x 10
77 x 10
77 x 10
77 x 10
77 x 8
77 x 8
77 x 8
77 x 8
77 x 8
77 x 8

Deadlift
044 x 10
132 x 5
198 x 10
198 x 10
198 x 10
198 x 10
198 x 10
198 x 10
198 x 10
198 x 10
Paused quite long between reps during the last set, felt like cheating.

Lying Triceps Extension
71.5 x 10
71.5 x 5
71.5 x 4

Curl
66 x 10
66 x 9
66 x 6

Reverse Crunch
15
15
10

66min


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 Post subject:
PostPosted: Sun Jan 17, 2010 7:26 am 
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Posts: 719
Sun 17 Jan 10

Squat
044 x 10
132 x 5
220 x 3
242 x 10
242 x 10
242 x 10
242 x 10
242 x 10
242 x 10
242 x 10
242 x 10
242 x 10
242 x 10
Ultra-tired.

Good-morning
044 x 10
077 x 10
077 x 10
077 x 10
077 x 10
077 x 10
077 x 10
077 x 10
077 x 10
077 x 10
077 x 10

Calf Raise
269.5 x 16
269.5 x 16
269.5 x 16

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 12

65min


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 Post subject:
PostPosted: Tue Jan 19, 2010 8:17 am 
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Posts: 719
Tue 19 Jan 10

I hardly walk up stairs today, my thighs are very sore.

Bench Press
044 x 10
088 x 5
110 x 1
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10
121 x 7+2
121 x 7+1
Felt easy until the last 3 sets, I thought I got it but didn't. I really want to increase the weight. :(

Row
044 x 10
088 x 5
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 9
110 x 8
110 x 8
110 x 8

Incline Bench Press
93.5 x 10
93.5 x 10
93.5 x 7+3

Chin-up
BW x 4
BW x 2
BW x 2

60min

Not very tired at all, just my arms and lower back felt a little tight.


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 Post subject:
PostPosted: Thu Jan 21, 2010 8:45 am 
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Posts: 719
Thu 21 Jan 10

I still have a lot of DOMs in my front delts right above my armpits, more than in my pecs. I think I need to improve the mind-muscle connection in the bench press, to push with my pecs not my delts.

Deadlift
044 x 10
132 x 5
176 x 1
209 x 10
209 x 10
209 x 10
209 x 10
209 x 10
209 x 10
209 x 10
209 x 10

Press
44 x 10
66 x 1
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 9
71.5 x 8
71.5 x 8
71.5 x 8
71.5 x 8
71.5 x 9
Front delts still sore. Lower the weight, still got poor reps.

Curl
66 x 10
66 x 8
66 x 6

Lying Triceps Extension
66 x 10
66 x 10
66 x 7
Lower the weight.

Reverse Crunch
15
15
10

67min


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 Post subject:
PostPosted: Sun Jan 24, 2010 7:44 am 
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Posts: 719
Sun 24 Jan 10

Squat
044 x 10
132 x 5
220 x 3
253 x 10
253 x 10
253 x 10
253 x 10
253 x 10
253 x 10
253 x 10
253 x 10
253 x 10
253 x 10

Good-morning
044 x 10
82.5 x 10
82.5 x 10
82.5 x 10
82.5 x 10
82.5 x 10
82.5 x 10
82.5 x 10
82.5 x 10
82.5 x 10
82.5 x 10

Calf Raise
275 x 16
275 x 16
275 x 16

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 12

67min

Felt great.


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 Post subject:
PostPosted: Tue Jan 26, 2010 8:16 am 
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Posts: 719
Tue 26 Jan 10

Bench Press
044 x 10
088 x 5
110 x 1
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10
121 x 9+1

Row
044 x 10
088 x 5
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

Decline Bench Press
104.5 x 10
104.5 x 10
104.5 x 7
I still felt awkward with this and didn't feel my pecs do the work at all.

Pull-up
BW x 1
BW x 1
BW x 1

61min

Good mood good workout.


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 Post subject:
PostPosted: Thu Jan 28, 2010 8:27 am 
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Posts: 719
Thu 28 Jan 10

Press
44 x 10
66 x 2
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 10
71.5 x 11

Deadlift
044 x 10
132 x 5
176 x 4
220 x 10
220 x 10
220 x 10
220 x 10
220 x 10
220 x 10
220 x 10
220 x 10

Lying Triceps Extension
71.5 x 10
71.5 x 6
71.5 x 5

Curl
66 x 10
66 x 9
66 x 6

Reverse Crunch
15
15
9+1

67min


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 Post subject:
PostPosted: Sun Jan 31, 2010 8:15 am 
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Posts: 719
Sun 31 Jan 10

Not enough of sleep, felt a little sleepy.

Squat
044 x 10
132 x 5
220 x 3
264 x 10
264 x 10
264 x 10
264 x 10
264 x 10
264 x 10
264 x 10
264 x 10
264 x 10
264 x 10
This was more like breathing squats with pauses serveral seconds between reps. Deadly tired, not just my leg but even my arms were shaken.

Good-morning
044 x 10
088 x 10
088 x 10
088 x 10
088 x 10
088 x 10
088 x 10
088 x 10
088 x 10
088 x 10
088 x 10
This starts to feel heavy.

Calf Raise
280.5 x 16
280.5 x 16
280.5 x 16

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 10

70min


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 Post subject:
PostPosted: Tue Feb 02, 2010 8:40 am 
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Posts: 719
Tue 02 Feb 10

Bench Press
044 x 10
088 x 5
110 x 3
126.5 x 10
126.5 x 10
126.5 x 10
126.5 x 10
126.5 x 8
126.5 x 8
126.5 x 8
126.5 x 7
126.5 x 6
126.5 x 6

Row
044 x 10
088 x 5
115.5 x 10
115.5 x 10
115.5 x 10
115.5 x 10
115.5 x 10
115.5 x 8
115.5 x 8
115.5 x 8
115.5 x 7.5
115.5 x 8

Incline Bench Press
99 x 10
99 x 6
99 x 6

Chin-up
BW x 4
BW x 2.9
BW x 0.5

65min


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 Post subject:
PostPosted: Thu Feb 04, 2010 9:37 am 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Thu 04 Feb 10

Press
44 x 10
66 x 3
77 x 10
77 x 10
77 x 10
77 x 10
77 x 10
77 x 10
77 x 10
77 x 10
77 x 10
77 x 10

Deadlift
044 x 10
132 x 5
176 x 3
231 x 10
231 x 10
231 x 10
231 x 10
231 x 10
231 x 10
231 x 8
231 x 8+2
Torture.

Lying Triceps Extension
71.5 x 10
71.5 x 6
71.5 x 6

Curl
66 x 10
66 x 9
66 x 6

Reverse Crunch
15
15
10

73min


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