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PostPosted: Thu Jul 08, 2010 8:56 pm 
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Location: Kentucky, USA
Thursday 20100708

Warmup:
Bike: Warmup setting 7min

Deadlift:
45 x 10 (RDL)
95 x 5 (RDL)
115 x 3
135 x 5
155 x 5
175 x 8

RDL: ~1.5min rest : First rep from floor as usual
135 x 10
135 x 10
135 x 10
135 x 15

Lat Pulldowns: Narrow Underhand - 1.5min rest
120 x 5
120 x 5
120 x 5
120 x 10

Overhead Press: Standing 1.5min Rest
55 x 9
55 x 9
55 x 7

Deadlift & RDL Notes:
Goal for today was 10 reps on final set. 8 isn't bad though, Still working on my setup for multiple reps and I could tell a few of those were not great and likely had some back rounding.

Tried the Hook grip on the lower weights to start getting used to it. Awkward at first, fut with more time, it will get better. Also, I could tell at the end of my RDL's the my grip wasn't as trashed as usual, even with the added reps. Should likely go up in weight for the RDL's.

Lat Pulldown Notes:
Switched to underhand close grip to get some extra Bicep work. Nothing special, except I thought I would have been able to do more of these.

Overhead Press Notes:
Complete failure on these this workout. Nearly dropped the weight on my last set. This would have been one time I wish I had either a partner, or a coach to yell at me and motivate me to do the last set and squeeze the last couple reps from the third set.

Overall Notes:
I haven't left the gym this tired in a while. I put in the work today, but still somewhat disappointed that I didn't complete all planned reps for the DL or even the last set of Presses. Anyone want to start yelling at me now.. :)


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PostPosted: Sun Jul 11, 2010 4:55 pm 
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Location: Kentucky, USA
Sunday 20100711

Warmup: Short walk around the track..

Bench Press: Reps 95# ~90s Rest
45 x 10
65 x 5
95 x 9
95 x 9
95 x 9
95 x 8

DB Incline Press: ~90s Rest
37.5 x 5
37.5 x 5
37.5 x 4
32.5 x 8

Low Cable Row: ~90s Rest
100 x 10
100 x 10
100 x 10
100 x 9

Power Clean: 1.5 - 3 min rest
65 x 5
85 x 5
95 x 5
95 x 5

Overall Notes:
Just felt weak today. Can't explain why, but everything felt heavy, except the Power Cleans. Speaking of Power Cleans, I threw these in to the mix today, because I didn't want to Squat or Deadlift, but wanted to round out the full body mix. I figured, they count as an additional Upper Body Pull and Lower Body Pull.

What's interesting is the fact I don't usually do Power Cleans, but these felt pretty good, with a few flaws that need fixing. I was rolling up on my toes instead of landing and stomping with my heals. What could likely cause this? I did really enjoy doing them today and may add them back into my routine on Sundays. Also, I stacked the bar on a 45# and 10# plate to get closer to the correct starting bar height.


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PostPosted: Fri Jul 16, 2010 9:15 am 
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Location: Kentucky, USA
Thursday 20100715

Warmup: Short and quick walk around the track

Squat: New Cycle
BW x 10
45 x 5
85 x 3
115 x 1
125 x 5
135 x 5
155 x 7

Low Cable Row:
100 x 10
100 x 10
100 x 10
100 x 8

Bench Press:
45 x 5
85 x 5
95 x 5
105 x 10

Bench Press BBB: 2-3 min rest
85 x 10
85 x 10
85 x 10
85 x 10
85 x 8

Overall Notes: A little different order this time around, due to the availability of the equipment at the gym. Really I don't like squatting before the Bench. My Legs tighten up and are just uncomfortable during the Bench. Should likely stretch more between sets.

Squat Notes:
All felt good, likely had at least 1 more rep in the tank, but the last one was pretty slow.

Low Cable Notes:
This is the second workout in a row that I've missed my planned reps at this weight. Not sure why, but I was progressing on these pretty good initially and now seem to have hit a wall.

Bench Notes:
Other than my leg being tight, everything felt good. Weights are/or reps are improving. Stayed on the Bench for the Boring But Big Template and just grinded out the 5x10 at 60% of my NEW estimated 1rm. I didn't get all reps on the last set, but feel pretty good about it overall. Added nearly 20# over my previous DB accessory work AND added an extra set. I actually felt some work being done in my chest, which is unusual for me with a BB Bench. Rest was nearly 3min for all the accessory sets, which is longer than I really wanted, but I believe it's better to get the work done and rest longer than to miss more reps.

Reps 8-10 of Sets 3-5 were truly a grind and as near to failure as I prefer to get while on a bench without a spotter. Even with relatively light weights. Really felt good to push through on these.


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PostPosted: Tue Aug 10, 2010 8:08 am 
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Location: Kentucky, USA
Been a while since I posted to my log. I haven't been in the gym, but I've joined a second softball team for the fall and have been practicing/playing more frequently.

As well as preparing for an all day tournament in a week or so.

Stress levels are pretty high as my oldest daughter is starting Kindergarten tomorrow and we've had a lot of meetings at her school.

I'm going this week to pickup some materials to make my own Blast straps and a chinup bar for the house. Then I'll be able to do a bit more at the house.


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PostPosted: Mon Jan 03, 2011 11:36 pm 
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Posts: 625
Location: Kentucky, USA
Been to long since I have really worked out, but finally have the garage cleaned up enough and my Custom Power Cage in useable condition.

Squat:
45 x 5
75 x 5
95 x 5
115 x 3
125 x 2
155 x 1
165 x 1
175 x 1
185 x 1 (had trouble keeping the weight on my back).

Flat Bench:
45 x 5
45 x 5
65 x 5
85 x 3
105 x 2
115 x 1
125 x 1
135 x 0 (Failure)
95 x 12

Power Clean:
45 x 5
65 x 5
85 x 5
95 x 5
95 x 5
95 x 7

Overall Notes:
Didn't have a real plan for the workout, but needed to get some frustration out from the day. Ended up going for a good 1rm on the squat to use as a baseline for my new workout plan. This turned into going for a 1rm for the Bench, and a solid workout for the Power Clean. I was shocked and happy with my performance tonight.

Now, I need to determine if I should try and squeeze some more linear gains from my squats by attempting to restart Starting Strength, or go with a 5/3/1 template.

Wednesday's plan is to work on Overhead lifts and DL. At that point I should have decent baseline data for where I am starting at. I truly expected to have lost more strength.

On another note, the garage was cold, but bearable with my heater. And my custom cage worked flawlessly. When it warms up, I will be able to finish painting it.


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PostPosted: Mon Jan 10, 2011 10:35 am 
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Location: Kentucky, USA
Didn't put anything down for last week after Monday...

Tuesday, Thursday, Sunday (I think those were the days...)

Short Rounds of DB Complexes with my wife, with some pushups and high-rep/low weight curls and tricep extensions added afterwards.

These workouts will be with my wife typically and are intended to be a light HIIT session. Gonna try and mix up the movements and add more sets or movements as the body gets used to them.


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PostPosted: Tue Jan 11, 2011 7:55 am 
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Posts: 625
Location: Kentucky, USA
Monday 20110110

Workout A: Cycle 1 Week 1
Working Max 166
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%


Squats: Working Max 166 (65%,75%,85%)
45 x 10
65 x 5
75 x 3
95 x 1
110 x 5
124 x 5
140x 6

Bent Barbell Rows (Underhand Grip)
70* x 10
70* x 10
70* x 10
70* x 10
70* x 10

Overall Notes:
Did not get out to workout until 9:45 and it was COLD last night. So, I kept it short and sweet, main movement and an upper body accessory.

Bent Row Notes:
I picked up a new Curl Bar and haven't weighed it. I estimate it to weigh ~20#, so this is what the weights are based on. 2 25# plates + bar.


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PostPosted: Thu Jan 13, 2011 8:45 am 
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Posts: 625
Location: Kentucky, USA
Wednesday 20110113

Workout B: Cycle 1 Week 1
Working Max 116 1RM 130
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%


Flat Bench:
45 x 10
55 x 5
65 x 3
75 x 5
90 x 5
100 x 10 (133 1rm calculated)

Flat Bench: BBB 60% 1rm
80 x 10 **
80 x 10 **
80 x 10 **
80 x 10 **
80 x 10 **

**DB Row superset with BBB Bench
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

5/3/1 Bench Notes:
Didn't rest as long as I should have, but was obviously long enough. Otherwise like the forst week should be.. Just keep lifting. No real issues.

BBB Bench / DB Row Notes:
Wanted to put some upper body pulls in, but still keep the workout short, so I have the superset a shot. Seemed to work well, but I might need to add more weight for the rows. Rest was 60s - 90s following my last rep rowing. So overall, ~2min between Pressing sessions.

Overall Notes:
Another Cold night, but didn't really notice once I started lifting. I have a nice big heater that I turn on when I first get in the garage and let it get to warm enough to begin. Then I turn it off and begin lifting. By the time I am done, I could really see my breathe. Additionally, I had to put on some gloves, because it was to uncomfortable to hold the 15^ bar and lift. This wasn't really a problem for pressing, but could be an issue on my next workout (DL's).


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PostPosted: Sun Jan 16, 2011 10:45 pm 
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Posts: 625
Location: Kentucky, USA
Saturday 20110115

Workout C: Cycle 1 Week 1
Working Max 194.5 1RM 215
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%


DL:
45 x 6
65 x 5
95 x 3
125 x 5
145 x 5
165 x 5

RDL:
135 x 10
135 x 10
135 x 10
135 x 5

RDL Notes:
The last set my grip was failing. Gotta focus more on the Hook Grip..

Overall Notes:
Just felt week and must admit I'm a bit let down by the performance, but there is always next time..

Other Notes:
I've been doing a basic Complex on Most of my non lifting days. I need to ensure I do these better. RDL's, Bent over Rows, Squats, Presses. As they get easier, I'll add more sets and movements.


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PostPosted: Tue Jan 18, 2011 8:07 am 
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Posts: 625
Location: Kentucky, USA
Monday 20110118

Workout D: Cycle 1 Week 1
Working Max 90 1RM 100
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%


Overhead Press: Seated Barbell
45 x 5
45 x 5
55 x 5
65 x 5
75 x 7

Overhead Press: Seated DB (Each)
25 x 10
25 x 8
25 x 8
25 x 8
25 x 8

Pullups: Underhand Grip, Feet on Back of Bench
-
2
2
2
2

Overhead Press Notes:
Pure estimate of 1rm and I actually thought I was erring on the safe side and estimating low. After the workout, I'm not sure. This will progress slowly, so it should be doable to increase as planned.

DB Overhead Press:
I thought I should have been able to do 25's, but I guess not. I have a goal now.. Get the 25's easily and move up in weight. :)

Pullups:
Not much to say, just weak on these. The First set I was trying to figure out how to do them, knowing I would need some assistance. My Feet were approximately 3.5' off the ground and my bar is only ~6' off the ground. Therefore, It's not much assistance, but some.

Additionally, the Pullups were done as a Superset with the DB Presses. Roughly 90s rest after the last pullup to the start of the next set.


Last edited by wilburburns on Wed Jan 26, 2011 3:52 pm, edited 2 times in total.

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PostPosted: Thu Jan 20, 2011 8:42 am 
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Joined: Thu Jul 24, 2008 12:16 pm
Posts: 625
Location: Kentucky, USA
Monday 20110119

Workout A: Cycle 1 Week 2
Working Max 166
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%


Squats: Working Max 166 (65%,75%,85%)
45 x 10
65 x 5
75 x 3
95 x 1
115 x 3
135 x 3
150 x 6

Squat Notes:
Just lift, no issues. Lots of rest for this workout, See my other notes as to why.

This is week 2 of only doing the main lift and no accessory lifts. I think I fill finish this cycle and see what happens. I had planned to do lighter 5x10 squats, but time did not allow.

Other Notes:
My Mother called and wanted to start her workouts. So, she came by and I ended up doing a lot of talking discussing with her and not as much lifting as I should have. I'll discuss her training in THIS thread.


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PostPosted: Fri Jan 21, 2011 8:33 pm 
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Posts: 625
Location: Kentucky, USA
20110121 Friday

15#
6 x DB Complex (<60s rest, less than normal)

RDL, Bent Rows, Squat, Press

My 2 little girls wanted to do this with me tonight.. Was great to see my 3 and 5yr old grab the 3# DB's and try and immitate the movements I was doing. Actually a bit scary seeing my 36# 3yr old Press the 3# DB's.


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PostPosted: Sat Jan 22, 2011 9:48 pm 
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Joined: Thu Jul 24, 2008 12:16 pm
Posts: 625
Location: Kentucky, USA
Saturday 20110122

Workout B: Cycle 1 Week 2
Working Max 116 1RM 130
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%


Flat Bench:
45 x 10
65 x 3
75 x 1
80 x 3
90 x 3
105 x 10 (140 1rm calculated)

Flat Bench: BBB 60% 1rm
80 x 10 **
80 x 10 **
80 x 10 **
80 x 10 **
80 x 10 **

**DB Row superset with BBB Bench
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

5/3/1 Bench Notes:
Didn't rest as long as I should have, but was obviously long enough. More Rest would likely have given me an extra rep or two on the last set. Just keep lifting. No real issues.

BBB Bench / DB Row Notes:
Wanted to put some upper body pulls in, but still keep the workout short, so I have the superset a shot. Seemed to work well, but I might need to add more weight for the rows. Rest started at 90s following my last rep rowing, but by the last set it was 90s from finish-finish.

Overall Notes:
Cold again and I again wore gloves due to the cold bars.


Last edited by wilburburns on Sat Jan 29, 2011 4:49 pm, edited 1 time in total.

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PostPosted: Mon Jan 24, 2011 9:06 pm 
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Posts: 625
Location: Kentucky, USA
Monday 20110124

Workout C: Cycle 1 Week 2
Working Max 194.5 1RM 215
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%


DL:
45 x 10
95 x 5
115 x 3
125 x 1
135 x 3
155 x 3
175 x 6

RDL:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

RDL Notes:
A little more than 1min rest. Odd issue though.. On several reps, it felt like I was lifting with a single leg, or more with one leg than the other.

DL Notes:
Wow, something must have clicked today. I was actually dragging the bar up my leg like I know I should. This is new and hopefully means my form is increasing. Overall, felt good about everything.

Overall Notes:
Felt a lot better about the workout this week. Definetely hammered in the end. My forarms are still pumped from the workout and grip issues.


Last edited by wilburburns on Sat Jan 29, 2011 4:49 pm, edited 1 time in total.

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PostPosted: Thu Jan 27, 2011 8:33 am 
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Posts: 625
Location: Kentucky, USA
Monday 20110126

Workout D: Cycle 1 Week 2
Working Max 90 1RM 100
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%


Overhead Press: Seated Barbell
45 x 10
50 x 5
60 x 3
65 x 3
75 x 8

Overhead Press: Seated DB (Each)
25 x 8
25 x 8
25 x 9
25 x 10
25 x 8

Pullups: Underhand Grip, Feet on Back of Bench
3
3
2
2
2

Overhead Press Notes:
Expected and planned for 9 reps on AMRAP, but just couldn't squeeze it out. Didn't leave any in the tank, but should have.

DB Overhead Press:
Added a single rep to my total. That's OK I guess.

Pullups:
Feet up again, but surprised to add a full rep to the first 2 sets with relative ease.

I should likely join Jungledoc's Challenge again, especially since I failed at the last challenge. I might do Total Reps. Gotta think about it a bit more.
Again Pullups were supersetted with the DB Presses.


Last edited by wilburburns on Sat Jan 29, 2011 4:48 pm, edited 1 time in total.

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