ExRx.net

worked out in my new chuck taylors today, I gotta a say, flat soled shoes are the best, i could feel the difference when I was doing squats and deadlifts.

Front squats 135#x10->225#x3
DB Reverse lunges 40#x10,50#x6x6 (so really its 80# and 100#)
Deadlifts 135#x15->315#x2
Single-leg Hamstring Curls 90#x10,110#x6x6

I'm just going to move up to the higher weights to start with next leg workout.

i really like the Chuck Taylors (and yes, I am semi-advertising, but I'm also not making you read this, and I'm not employed in any way by Converse/Chuck Taylor, I just like them).

Today;

DB Curls to Presses; 30#x12,35#x10,40#x8
DB Curls; 40#x8, 35#x12, 30#x15
BB Skullcrushers; 65#x12,85#x8,95#x5 (way better than using the EZ (curved) bar)
DB Seated Shoulder Press; 50#x8,55#x6,60#x2,65#x3
Cable Bent-over Lateral Raises; 2?x12,3?x8,4?x6
BB Ab Rollouts; 95#x12 *this didnt hit my abs the way it has before, I think the weight wasn't increased enough, will do 115# next time

New addition-which I may or may not move to MedBall Workout Day-
Cleans(!!!); 135#x15x15x15 (90 second rest between those 3 sets), 155#x1, 175#x1 (30 second rest between those two) and stopped there because it's been a long time and I didn't want to try 195# just yet (both the 175 and 155 went up with ease though)--been a while since I was doing 240#.

These are all power cleans mind you, start from squat, explode up, lower bar and tap the floor with the plates then clean again.

Update; Well I've got a little more than a week left of time on campus so I've been looking ahead to see what I can do here's what summer training is starting to look like.

It's a 8 day cycle. (Does that blow your mind?)

1.Near-maximal effort upper body
2.Near-maximal effort lower body
3.Strengthening every other muscle (abs, tris, bis, delts, etc)
4.MedBall Workout & 200-rep workout & Trail 5k (timed)
5.Aggresive Power Clean workout & Trail 5k (timed)
6.Trail 5k for "time".
7.Trail for sprints.
8.Cross-training (basketball).

This is all with the hope that I can find a gym that I'll like.. or worse-case resort to using either the small community center gym that lacks equipment or my.. high school's when their fitness center is open.. yikes. Let's hope it doesn't come to that.

uhmmmmm yeahh, medball and 200-rep tomorrow; done

losing interest in the medball but i feel like it definitely helps with proprioception so ill keep doing it;
200 rep threw me a surprise today, i finished pull-ups before dips
first set of dips; 18
first set of pullups; 22 (talk about a jump)

weeeeeee

note: UHG=underhand grip OHG=overhand grip WG=wide grip

DB Bench Press; 65#x12,70#x10,75#x8,85#x6,90#x4,95#x2 (new high)
UHG BB Bentover Rows; 135#x15, 150#x10, 165#x8, 175#x6, 185#x5, 205#x3
DB Incline Press; 65#x7x5x6
Weighed OHG Pullups; 25#x7x5x7
Smith WG Decline Press; 90?x20x20
DB Upright Rows; 40#x12x10

time; 43 minutes

ehhhh

front squats; 135#x15,155#x10,175#x8, 195#x4, 215#x2
back squats; 225#x12 (i was just curious since ive done front squats for weeks now)
deadlifts; wasn't feeling it, got up to 275# before I couldnt pick the weight up, talk about inconsistency.
reverse lunges; 50#x8x8x8 (looks like i'll have to use 55# DBs next time)
one-leg hamstring curls; 140#x5, 120#x6x6 (for some reason or other I couldn't do 140# again...)

ow. workout got cut short by this;
strain/spasm of rhomboids or middle trap, causing
thoracic vert. rotation. Lay off wts. for 3-5 days, don't aggravate,
perhaps do some gentle torso rotations and head rotations to opposite
(non-painful) side 2-3x/day (like 2 sets/20 reps), all in a pain free
range.

doing seated dumbbell shoulder presses..
i think im starting to reach my limits at this weight because I'm getting more injuries (that's my theory on why injuries occur to me) than I've ever had.

well, shoulder feels much better, it definetly was just a strain, its probably not 100% yet but I think by tomorrow it will be good enough to work out with.

like i wasnt even hurting;

DB Bench Press; 65#x12,70#x12,75#x8,80#x6,85#x5,90#x4 (stopped there)
OHG Bentover Rows (b/c im an idiot and forgot to use UHG); 135#x15,160#x10,185#x5,205#x2
DB Incline Press; 45#x15(warmup),60#x12, 65#x8 (that was a jump, will try 70# next time)
Weighed Pullups; BWx10 (warmup), 25#x6, 35#x5, 45#x3 (and 2 that I just couldnt get my chin above the bar on).
Smith Decline Press; 90?x35, 140?x12
DB Upright Rows; 40#x15, 50#x8

overall, good day, especially for incline and weighed

uhmmm oh right;

Front Squats; 135#xwarmup, 155#x10, 175#x10, 195#x6, 215#x4
Deadlifts; 135#xwarmup, 185#xwarmup, 225#x12,275#x8,315#x3
Reverse Lunges; 100#x8x8x8
Hamstring Single-leg curls; 100#x8x8x8

Alright, so now that I'm back home I don't have access to a good gym.. yet. Until that time (probably late July) when I do have access to a gym with the equipment I need/like I'm going to draw up this plan for workouts.

Day 1 - Chest/Back - 10 minute warmup run
Main Exercises;
-Incline DB Press 5x5
-UHG BB Bent-rows 5x5
Supporting Exercises;
-DB Flat Press 2 sets with the heaviest DBs (75#) for max # of reps
-DB Upright Rows 3 sets of 8
-OHG Pullups 10 sets of 5 reps for time (call it, explosive pull-ups)
-Dips 10 sets of 5 for time (explosive dips?)

Day 2 - Legs - 10 minute warmup run
This is where my gym really sucks, it only has machines for the lower body, so I'm going to have to resort to HIIT sessions on a nearby trail.
6 sets for 20-30 seconds all out with 3-5 minute recovery jogs.

Day 3 - Other - 10 minute warmup run
Heavy Supporting Exercises;
-DB Standing Shoulder Press
-EZBar Skullcrushers
-Standing DB Curls
-Abdominal Exercises
Repetition Supporting Exercises
-DB Cuban Presses
-DB Bentover Lateral Raises
-DB Curls to Presses
-Abdominal Exercises

Day 4 - Legs - 10 minute warmup run
HIIT 10 sets of 15 seconds with 3 minute recovery jogs.

Day 5 - Cross-training for prolonged time.

Day 6 - off/easy run(5k)

& Repeat until you find a better gym.

i think i need something else for my back workout but i dont know what, anyways;


Incline DB Press; 70#x5x5x5x5x4
Bentover BB Rows; 175#x5x5x5x5x5

DB Upright Rows; 45#x9x8
BB Bench Press; 175#x8x8 (this feels so weird after only doing DB presses for months)

Dips; 20x20x20
Pull-ups; 15x12x13

Rest time of about 1 minute (give or take 30 seconds) between each set.

I'm getting sick of lifting again so I'm going to do the minimal 3 workouts a week, except, they'll be two-a-days.

Mondays-Thursdays-Saturday

Mondays;

workout 1; 20 minutes, sets of 3 reps @ 80% of 1RM
incline DB press, deep squats, bentover BB rows

workout 2; 20 minutes, sets of 3 reps @80% of 1RM
standing press, sumo deadlifts, T-bar rows (or weighed pull-ups)

Thursdays;

workout 1; 30 minutes, sets of 2 reps @ 85% of 1RM
incline DB press, sumo deadlifts, T-bar Rows

Saturdays; 20 minutes, sets of 1 rep @ 90% of 1RM
standing press, deep squats, bentover BB rows



on the off-days I'll be outdoors running or doing high-volume burpees/pullups/dips workout

went on a 16 mile bike ride, my legs hate me for it, looking forward to starting the new lifting plan on monday

NEW workout (its awesome); today's results of the first time ever...

Standing DB Press - 50 lbs (100lbs)
Squats to below parallel - 225 lbs
Bentover BB Rows - 175 lbs
Sets of 3 reps for each exercise for most # of sets in 20 minutes, well, had a great start (which makes me think I need to up the weights by 5-10lbs) and accomplished 9 sets for each exercise in 19 minutes and 26 seconds!

That was part 1.

Part 2 of today's workout coming up soon as I finish it (it's a "home" workout).

part 2 (slowly building up to 100 each) for time;

50 pull-ups, dips, burpees, jump squats, situps in 15 minutes and 27 seconds.

now im tired

will likely ingest some protein in half an hour post-workout