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PostPosted: Mon Jul 28, 2008 8:50 am 
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Location: Kudjip, Papua New Guinea
Monday, 28 July

Sleep 6 hr.

Wt. hanging at 179#

To gym at 5:15, just me.

Chins
BW+20#
3/3/3/3/2

Bench, speed
105# 3/3/3
95# 3/3/3/3/9/6

DB row
69# 5/5/5

Pull-Through
7 plates 15/15
8 plates x 15

Step-ups, 14"
2x9#x15
2x13#x15
2x19#x15

Pallof Press
6 plates 15/15/15

PU iso hold
Full extension 90 sec
Mid extension 45 sec
Low position 20 sec

Side planks
30/40 right side, 25 left side at which point I quit. Too tired

Home at 6:45

Stretching at home


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PostPosted: Wed Jul 30, 2008 8:26 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 30 July

Sleep 5 1/2 hr, poor sleep (on call-no calls at night, but everytime I started to drift off, I dreamed of a phone ringing).

Afternoon off, but lots to do. Tried to finish building the lifts for the bar so I could start rack pulls, but power went off. To gym at 5:00, alone. Shortened workout, dinner guests due at 6:00.

Chins
BW+20
3/3/3/3/4

Bench--no spotter, so Incl DB
2x30# x 12
2x35# x 10
2x40# x 6F

DB Row
40# (what I had on the bar, to save time)
15/15/10

Pull-Through
8 plates 15/15/15

Left at 5:55
Stretches at home later.


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PostPosted: Sun Aug 03, 2008 2:13 am 
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Posts: 7503
Location: Kudjip, Papua New Guinea
Friday, 1 August

Sleep: can't remember (posting after nearly 48 hr without internet--you'd think I lived in the jungle somewhere)

Weight: 177-178# over the last couple of days.

Worked out after work on Friday since I'm going to be on call on the weekend. To gym about 4:45. Alone. (--sigh--My best workout partner, Sam, has been distracted by the presence of a very pretty young lady on our station. Imagine that! He'd rather hang out with some girl than sweat and grunt with his father!)


Chins
BW+25#
3/3/2/2/2*

Bench--Incl DB
2x30# x 12
2x35# x 10
2x40# x 8

BO single-arm BO row
60# x 10/8/8

Rack Pulls!!!**
45# x 10
95# x 8
135# x 5

Lunges
BW+2x13# x 15
BW+2x19# x 15
BW+2x23# x 15

Pallof Press
6 plates
15/15/15

Push-Up Iso Holds
Mid position 50sec
Low position 30 sec
High position about 15 sec, then it just felt bad, and I quit***

Side Planks
3xeach side 45/45/45

Stretching

Home 6: 45****

* Chins are now my favorite exercise! Almost every workout is a PR
** First venture back into the lift that I partly blame for my back pain of a few weeks ago. I'm actually lifting of a stack of 4" high wooden boxes that I built. They stack/nest so that they won't slip off each other, and have cleats to keep the plate from rolling off. I'm starting with 3 high (12"). It's hard to stay focused with light weight, but I'm trying to grease the groove, and maintain good form and technique.
*** I don't know why these feel so awful to me sometimes. It's not just an endurance issue, they just don't feel like something my shoulders want to do. I don't understand.
**** These workouts are taking too long. Do I need to cut something out? Decrease the total volume? Control rest times more strictly?


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PostPosted: Tue Aug 05, 2008 8:05 am 
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Location: Kudjip, Papua New Guinea
Tuesday, 5 August

Sleep: about 5 hours--up late thinking.

Weight: holding at 177-178 despite numerous dietary indiscretions

Missed Monday's workout, and late finishing work today. To gym at about 6:00 for 20 minutes.

Chins
BWx7/5/5/5/5

Rack Pulls
95# x 5
135# x 5
155# x 5
175# x 3

To friends' for supper at 6:25

Stretching later

Tomorrow is the big bench-press max day. Wheee :roll:


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PostPosted: Wed Aug 06, 2008 8:52 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 6 August

Sleep: 7 hr.

Wt: When I first stepped on the scale, it was right at 175# (the GOAL) but it eased up to 176 and stayed there. I won't count it yet, as I have 3 more days to make the goal.

Afternoon "off": spent most of the afternoon doing admin work. To gym at 4:30 with Sam for probably the last time for 2 years.

Bench
Max attempt: 185 x failed miserably. Stuch about 4 inches off the chest. Then couldn't even get the old max, 180#. Spent a lot of time warming up and fooling around.

Chins:
BW x 9/7/6/5/6 *

SS, DB BO Row/Step ups, rest just the time needed to change the weight
Row 160# 10/10/10
Step 2 x 13# x 15
2 x 19# x 15
2 x 23# x 15

PU Iso hold, full extension 60 sec x 3

Left at 6:00

*PR total reps in 1 set, total reps in 5 sets


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PostPosted: Tue Aug 12, 2008 1:06 am 
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Location: Kudjip, Papua New Guinea
Monday, 12 August

Sleep: unsure (I've been traveling)

Wt: unsure

Tight schedule between funeral-related events, but got to a local commercial gym about 4:15.

Chins
BW 6/6/5/4/6

DB Incl BP
30# x 10
35# x 8
40# x 3(F)

DB BO Rows
40# x 12/12/12

Rack Pulls
85# x 8
135# x 8
155# x 8
175# x 6
185# x 3

Pallof Press
40# x 15
50# x 15
60# x 15

Left about 5:30


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PostPosted: Thu Aug 14, 2008 2:04 am 
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Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 13 August

Sleep: 3 hours (jet lag)

Day spent mostly visiting with relatives. To gym at about 4:00. Used a community rec center. Cost $2 less than the commercial gym, facilities a bit smaller, but still all I need. Less crowded even at 4 to 5 PM. People a bit older, a lot friendlier.

Chins
BW 7/6/5/4/3/3/3

DB Incl BP*
2 x 30# x 12
2 x 35# x 10
2 x 40# couldn't lift it
2 x 37.5 x 3

Seated Row**
65# x 10
80*#x 12
95# x 12
110# x 12

Step-Ups
2 x 15# 15 each leg
2 x 20# 15
2 x 25# 15

Pull Through***
65# x 12
80# x 12
95# x 12
110# x 12

Pallof Press***
65# x 12
80# x 12/12

Left about 5:30

*I don't know why the weights are so much heavier here! AT home I was doing 30# x 12, 35# x 10, 40# x 8. Probably messed up sleep patterns have a lot to do with it.
**A new exercise for me, and I like it. I think I can home-make a set-up for this when I get back to PNG.
***Got a few curious glances on both the pull-throughs and the Pallofs.


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PostPosted: Sun Aug 17, 2008 3:16 am 
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Posts: 7503
Location: Kudjip, Papua New Guinea
Saturday, 16 August

Sleep 6 hr.

In Washington for my son's wedding, which is this afternoon. The hotel gives a free pass to a commercial gym nearby. To gym about 11:00.

Chins
BW x 6/6/5/5/5

DB Incl press
30 x 12
35 x 10
40 x 4

Seated row
80 x 12
90 x 12
100 x 12

Rack Pulls*
95 x 5
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

Back to hotel at 12:00.

*The lowest position of the only rack in this gym was higher than I've been using, nearly 2" above my knees. I saw a low step nearby (like what they'd use for step aerobics), but it wouldn't fit inside the rack. I decided to take advantage of the situation, and since I'd be pulling for an even more limited ROM than what I've been using, I'd go ahead and pull heavier than what I have been. Back felt great.

By the way, the wedding was great. I now have a great new daughter!


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PostPosted: Wed Aug 20, 2008 8:27 pm 
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Location: Kudjip, Papua New Guinea
Wednesday, 20 August

Sleep 6 hr.

Rec center with Sam. 3:40

Chins
BW 5/5/5/5/6

Bench*
95 warm-up
135 x 5
155 x 1 (F)

Seated Row
80 x 10
95 x 10/9

Rack Pulls**
95 x 5
135 x 5
185 x 5
225 x 5

Left gym about 4:35

*First time to flat bench in about 3 weeks. Felt really weak.
**The rack in this gym goes lower that where I was Saturday, so I did the same weights from a lower position.


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PostPosted: Wed Aug 27, 2008 2:30 am 
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Location: Kudjip, Papua New Guinea
Tuesday, 26 August

Sleep 8 1/2 hr!

Fairly leisurely day. Worked out with Sam at the University gym. First time there for both of us, really.

Chins
BW 5/5/5/5/5

Bench
95# x 8
135# x 5
155# x 0*

Deadlift**
95# x 5
115# x 5
135# x 5
155# x 5

Seated Row
80# x 10
90# x 10
110# x 10

*I don't know what has happened with the bench. My 1RM was 185# just a few weeks ago. I was doing sets of 5 at 165. Now I can't lift 155#.

**First time to pull from the floor since my back injury. I didn't see anyplace in the gym to do rack pulls, so I pulled from the floor and stayed light. They have some bumper plates so the light reps were from standard bar height.


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PostPosted: Thu Aug 28, 2008 11:02 pm 
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Location: Kudjip, Papua New Guinea
Thursday, 28 August

Sleep 6 hr.

Wt. Scales in the US all lie.

Spent day doing last-minute details before traveling back to PNG. Worked out with Sam and 2 friends in college gym. Last WO with Sam until March or April.

Chins
BW 5/5/5/5/4 Ugh.

Military Press
45# x 5
65# x 5/5

DB Row
65# 10/10/8

SS Pallof Press/Dips
Pallof 2x12 x 3
Dips 3/3/3

Squats
Spent about 10 minutes trying to teach 2 moderately interested complete nubies to squat. 1 has a severely lordotic lumbar spine. Did a few demonstrating and about 10 BW squats. Still haven't done any weighted squats since the back pain.

Dead Lift
Spent about 5 minutes slightly interested complete nubies to DL, one of whom still had a severely loredotic lumbar spine. Didn't really lift.


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PostPosted: Wed Sep 03, 2008 3:21 am 
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Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 3 September

Sleep 6 hr.*

Wt. Weighing causes depression, so didn't weigh. My scale is only 5# under, so I only gained 5# in my 3 wk in the US, not 10# as the scales there made it look! Will be eating much better now that I'm home.

Afternoon off--To gym at 3:30 with Judy. Spend about an hour working with her, teaching some basic lifts, testing strength, etc. I think I'll become a personal trainer when I grow up. Then at 3:40...

Deadlift (limited ROM, 3 boxes)**
95# x 5
135# x 5
185# x 5
225# x 5

SS chins/presses, 60 sec rest after press***
Chins
BW x 6/6/5/4/3
Press 65# 5/5/5/5/5

SS face pulls with ext rot/side planks****
FP
2 plates x 10
3 plates x 10
4 plates x 10
Planks
30 seconds x 3

Home about 5:30

* My sleep is still really messed up from travel. Going east to west is always way worse for me. I'm falling asleep at 10 something, then waking up at 4.
**Pulling from the boxes I built last month. Bar starts at about knee level using 3 boxes. Felt pretty good.
***I usually rest 2-3 minutes between sets of chins, so this is much more challenging.
****Face pulls are new for me. I'm using a towel as a grip to put my hands in a neutral position. I'm going to do these for a while as my horizontal pull instead of rows. Later I'm going to improvise a way to do seated cable rows.


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PostPosted: Mon Sep 08, 2008 10:19 am 
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Location: Kudjip, Papua New Guinea
Monday, 8 September

Sleep 6 hr.

Work moderate. To gym at 4:00 with Judy.

Single-let Split Squats*
BW 5/5/5/5/5

SS Chins/Press, rest 60 sec after press
Chins BW 6/6/6/3/3
Press 65# 5/5/5/5/5

Pallof Press
6 plates 12/12/12

Home at 4:50**

*New exercise. Balance felt clumsy, and it felt like I should go deeper. I need to use a higher rest for the back foot so the knee won't hit the floor.
**Between paying careful attention to the timing of rests and the super set, time was a much more reasonable 50 minutes!


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PostPosted: Wed Sep 10, 2008 9:49 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 10 September

Sleep 6 hr.

Wt. 175#

Work was good--steady, no panic, some very positive experiences. To gym at about 4:30. Judy joined me (her first day dead lifting).

Step-ups
BW x 10
2*13# x 15
2*19# x 15
2*29.5# x 15*

SS Flat Bench/ Face Pull with Ext Rot
Bench #125 5/5/5/5/6**
FP 4 plates 5/5/5/5/5***

Plate Switch
4 5# plates, 5 "round trips"****

* Was supposed to be 23#, but I used a metric plate, and forgot to take the 3#s off. So it was about 29.5# in each dumbell. It's starting to feel like exercise.
** Re-starting flat bench after being off for a few weeks. Started low.
*** New exercise. Unsure whether to use the middle pulley (just below eye level) or the high pulley (above my head). They are not equivolent on weight either, as the middle has a 2x mechanical advantage.
**** Also new. Strange exercise. I'm not sure how high I'll go on the weight.


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PostPosted: Sat Sep 13, 2008 5:38 pm 
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Location: Kudjip, Papua New Guinea
Saturday, 13 September

Sleep, 7 hr.

Wt. 176#

Wedding anniversary, so we drove into "town" (about 1 hr away) for some shopping and a "romantic" lunch at the only nice restaurant there, stopped at a coffee plantation for coffee with the owner (you can't get it fresher than that) and then home. We don't travel here at night, so supper in town would mean that we'd have to stay in town for the night. To the gym at about 5:15.

Rack Pulls from knee-height (3 boxes)
60 sec rest
95# x 5
135 x 5
185 x 5
225 x 5
245 x 5*

SS Chins/press**
Chins BW 6/6/6/4/3
Press 70# 5/5/5/5/5
60 sec rest after press

Side Planks
30 sec per side x 3, 30 sec rest between sets

Home at about 6***

*5RM from this height
**I think this is really good for me--I'm pretty worn out after the 5 SSs.
***I'm happy about keeping the total workout time down.


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