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PostPosted: Sun Jan 16, 2011 6:21 am 
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Apprentice
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Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Sun 16/01/2011]

Foam rolling x 10 mins

Sprints x 20 mins (in this farkn hot mass sweat inducing heat)

Soccer passing drills x 20 mins

Static stretching

Swim x 10 mins


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PostPosted: Tue Jan 18, 2011 12:07 am 
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Apprentice
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Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Tues 18/01/2011]

Press:
Bar x 8
30 x 6
37.5 x 5
45 x 5
50 x 9

Deadlift:
40 x 8
70 x 3
80 x 5
92.5 5
105 x 9

Upright Rows:
3 x 25 x 8

Hammer Chins:
1 x 5
1 x 6
1 x 4

Swim x 15 mins


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PostPosted: Thu Jan 20, 2011 3:46 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Thurs 20/01/2011]

AM:

Foamrolling x 10-15 mins

Swim x 25 mins

PM:

Bench:
Bar x 10
40 x 4
57.5 x 5
67.5 x 5
75 x 13

Backyard Dips:
2 x b/w x 5
1 x b/w x 8 (assisted)

Close-grip Pushdowns:
3 x 15 x 12


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 Post subject:
PostPosted: Sat Jan 22, 2011 3:53 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Sat 22/01/2011]

Foamrolling x 10 mins

Squat:
Bar x 8
40 x 8
60 x 3
80 x 5
90 x 5
102.5 x 8
60 x 20 (volume set)

V-Ups:
3 x 15

Jog x 10 mins

Felt really lame today: I had a fasted blood-test in the morning, spent the remainder of the day eating less than ideal food and spent a lot of time in the sun. I could/should have done more reps on my squat AMAP set but my mind/knee wasn't up for it.


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PostPosted: Mon Jan 24, 2011 4:56 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Mon 24/01/2011]

16kg KB Swings+SLDLs to warm up

Deadlift:
40 x 8
60 x 5
87.5 x 3
100 x 3
112.5 x 9

Press:
Bar x 5
30 x 2
42.5 x 3
47.5 x 3
52.5 (115) x 10 (not a weight PB but definitely the best set I've ever done)

Hammer Chins
2 x b/w x 5
1 x b/w x 4 (form was quite strict today, no cheat reps)

BB Curls:
3 x Bar x 12

An altogether awesome workout. Felt strong from the very beginning to the very end. I felt like I could have deadlifted forever. And I'm finally getting to grips (npi) with my press grip. I'm going to give myself a pat on the back.


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PostPosted: Thu Jan 27, 2011 4:21 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Thurs 27/01/2011]

Swim x 15 mins

10 pushups

Bench:
Bar x 9
40 x 6
62.5 x 3
70 x 3
80 x 10

50 x 11 ( bit of
50 x 12 volume )

Ghetto Dips:
2 x b/w x 5
1 x b/w x 4

Close-grip Pushdowns:
3 x 15 x 15

Shoulders a bit sore. KISS.


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 Post subject:
PostPosted: Mon Jan 31, 2011 12:14 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
Cycle x 10 mins

Deadlift:
Bar x 9? (didn't keep count, using it more as a stretch)
50 x 8
70 x 6
92.5 x 5
105 x 3
120 x 5 (douchebag at the gym wouldn't let me use chalk)

Press:
Bar x 8
30 x 6
45 x 5
50 x 3
57.5 (127) x 5 (last one was a slight push-press)

Hammer Chins:
b/w x 6
b/w x 5
b/w x 8 (assisted)

BB Curls:
3 x 25 x 12

Cycle x 10 mins


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 Post subject:
PostPosted: Thu Feb 03, 2011 5:11 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Thurs 03/01/2011]

Foamrolling x 10 mins

Squat:
Bar x 8
40 x 6
60 x 5
85 x 3
97.5 x 3
110 x 4 (keeping it simple in lieu of possible knee injury)

Bench:
Bar x 8
60 x 3
67.5 x 5
75 x 3
85 (187) x 7

Ghetto Dips:
2 x b/w x 5
1 x b/w x 6

Close-grip Pushdowns:
2 x 17.5 x 12
1 x 17.5 x 15


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 Post subject:
PostPosted: Sat Feb 05, 2011 5:50 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Sat 05/02/2011]

Deadlift:
Bar x 8
50 x 6
62.5 x 6
75 x 6

Press:
Bar x 7
25 x 6
30 x 6
35 x 6

Hammer Chins:
1,2,3,4
1,2,3,3.5 (.5's are semi-kipped reps)
1,2,2.5,2

(As you can see I tried doing some ladder sets as part of my training strategy for the pull-up challenge. I wasn't too sure on protocol so I tried the following: 20-30s rest between reps, 90s rest between sets. Does that sound about right? If anyone can help me out please post in my journal discussion thread, cheers.)

Lat Pulldowns:
17.5 x 15
2 x 20 x 15

BB Curls:
27.5 x 12
2 x 27.5 x 10 (probably a little too heavy atm for assistance work)


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 Post subject:
PostPosted: Mon Feb 07, 2011 6:49 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Mon 07/02/2011]

Spent a fair bit of time at the local field kicking a ball around, sprinting, doing passing drills, etc. before my workout.

Bench:
Bar x 11
35 x 6
45 x 6
52.5 x 6

Ghetto Dips:
5 x b/w x 3

Close-grip Pushdowns:
2 x 20 x 12
1 x 20 x 10

Close-grip Bench Press:
2 x Bar x 20

Really tried to smash my chest/tris today but with a focus on light weights/medium-to-high volume rather than all out intensity. It is, after all, a rest day.


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 Post subject:
PostPosted: Wed Feb 09, 2011 4:17 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Wed 09/02/2011]

AM:

Walk x 15 mins
Static Stretching x 10-15 mins
Foamrolling x 15 mins
Dynamic Stretching x 15 mins

PM:

KB Swing warm-up

Deadlift:
Bar x X (stretch/warm-up)
50 x 8
70 x 3
87.5 x 5
100 x 5
112.5 x 9

Press:
Bar x 8
30 x 2
40 x 5
47.5 x 5
52.5 x 9

Hammer Chins:
1,2,3;
1,2,3;
1,2,3;
1,2,2*
(23 total, ~8 mins)

*followed a new protocol for laddering my chins. I rested 30-35s between reps and kept going (1,2,3) until I failed a set rep.

BB Curls:
3 x 25 x 12


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 Post subject:
PostPosted: Fri Feb 11, 2011 5:15 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Fri 11/02/2011]

Warm-up:
1km walk, b/w squats, push-ups, band traction work on shoulders.

Bench:
Bar x 8
40 x 6
50 x 3
62.5 x 5
80 x 5 (this was accidental, it was supposed to be 70)
80 (176) x 14 (one or two of the reps were a bit off but a worthy rep record nonetheless)

Ghetto Dips:
3 x b/w x 5

Close-grip Pushdowns:
2 x 17.5 x 15
1 x 17.5 x 12

DB Fly EQI ~1 min
Lat EQI ~1 min

In addition to the aforementioned EQI exercises my entire workout was interspersed with various upper body mobility/stability/pre-hab exercises a la Mike Robertsons's article on elitefts. My shoulders really thanked me for it as they felt loose but strong throughout the workout. Highly recommended.


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 Post subject:
PostPosted: Tue Feb 15, 2011 5:59 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Tues 15/02/2011]

Deadlift:
40 x 8
80 x 5
80 x 2
92.5 x 3
107.5 x 3
120 (265) x 9

Press:
Bar x 8
30 x 5
40 x 2
45 x 3
50 x 3
57.5 x 7

Hammer Chins:
1,2,3;
1,2,3;
1,2,3;
1,2,3;
1,2,3;
1,1.
(32 total, ~11m30s)

Lat Pulldowns:
3 x 25 x 12

BB Curls:
3 x 20 x 12

Felt like a beast deadlifting today. It might have had something to do with my 1.5 shot coffee + two scoops whey + cup of water pre-workout shake. Also quite chuffed with my effort on the chins, although a few of the reps along the way were kipped/not done with full extension.


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 Post subject:
PostPosted: Thu Feb 17, 2011 5:04 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Thurs 17/02/2011]

Various warm-up exercises x 10 mins

Bench:
Bar x 8
40 x 6
50 x 4
65 x 3
75 x 3
85 (187) x 11
90 (198) x 3 (threw this set in for s&g's, might be another week or so until I bench again)

Laddered Dips (b/w):
1,2,3,4;
1,2,3,4

Bench Dips (b/w):
3 x 5

Close-grip Pushdowns:
3 x 17.5 x 12

DB Fly EQI ~ 1 min 10 s
Lat EQI ~ 1 min 10 s

Good evening for the chest!


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 Post subject:
PostPosted: Sun Feb 20, 2011 12:53 am 
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Apprentice
Apprentice

Joined: Wed May 19, 2010 6:59 am
Posts: 173
Location: Sydney
[Sun 20/02/2011]

Swimming x 30 mins

Foamrolling x 10 mins

Random stretching / prehab exercises

Hammer Chins:
1,3,5,8!,3,2,1

BB Curls:
2 x Bar x 12

Since I have surgery tomorrow I took it real easy and decided to go for a chin-up PR. Lo-and-behold I hit my challenge target of 8! It was actually more like 8.65 but I just couldn't overcome the last part of the 9th rep :). Not sure when I'll be back to my normal routine but squats are probably out of the question for at least a week or two.


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