ExRx.net

Exercise Prescription on the Net
It is currently Sat Oct 25, 2014 6:15 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 129 posts ]  Go to page Previous  1 ... 4, 5, 6, 7, 8, 9  Next
Author Message
PostPosted: Mon May 14, 2012 8:28 am 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Monday 14th May 2012:

Session 6 Squats:
2x5x30kg
1x5x45kg
1x3x60kg
1x2x90kg
3x5x113.1kg

Overhead Press:
2x5x15kg
1x5x25kg
1x3x35kg
1x2x40kg
3x5x50kg

Power Cleans:
2x5x20kg
1x5x30kg
1x3x40kg
1x2x50kg
5x3x62.5kg

Pull Ups:
20 Total in sets as follows:
3 (45sec rest), 4 (60sec rest), 6(8) (60sec rest), 4(5) (45sec rest) and 3(5)

Had to use car tyres to hit the 112.5kg (which due to a slight mathematical error ended up beign 113.1kg!) mark on squats tonight! Pay day Friday, hopefully some cheap weights turn up before I have to pay full price! lol The numbers in parentheses (spelling?) in the pull ups were what I was supposed to do but I was only able to hit the numbers stated, a littel disappointed but I'll get there, eventually!

Image


Top
 Profile  
 
PostPosted: Thu May 17, 2012 12:01 am 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Thursday 17th of May:

Session 7
1330
Squats:
2x5x30kg
1x5x45kg
1x3x65kg
1x2x90kg
3x5x115kg

Bench Press:
2x5x20kg
1x5x35kg
1x3x50kg
1x2x65kg
3x5x77.5kg

Deadlift:
2x5x45kg
1x3x65kg
1x2x95kg
1x5x115kg

Pull UPS:
26(27) total in sets of:
4 (45sec rest), 5 (60sec rest), 7 (60sec rest), 5 (45sec rest) and 5(6)

Hurt my left knee at Basketball on Tuesday, didn't think I'd be able to lift today but was able to with some neoprene knee braces/warmers on and feels ten times better sitting here after training! The pain in my knee I keep getting seems impact related, always starts after landing from a jump or stopping quickly to make a pass or change direction so may need to lay off BBall for a while or at least play less minutes! Pull ups were again too hard today but not as bad as last session, only failed on the last rep but need some kipping to get the 7th rep of the 3rd set, MASSIVE forearm pump afterwards though which felt good! Next session the pull ups are more stable across the sets with a set of 5 to start then 4 sets of 6! Squats, Bench and Deadlift all felt like I have a lot more left in me today which was encouraging after last session when I felt like I had almost reached my peak already!


Top
 Profile  
 
PostPosted: Fri May 18, 2012 10:18 pm 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Saturday 19th May 2012:

Session 6
1145
Squats:
2x5x30kg
1x5x45kg
1x3x70kg
1x2x90kg
3x5x117.5kg

Overhead Press:
2x5x15kg
1x5x25kg
1x3x35kg
1x2x40kg
3x5x52.5kg

Power Cleans:
2x5x20kg
1x5x35kg
1x3x45kg
1x2x55kg
5x3x65kg

Pull Ups:
21(29) Total in sets as follows:
5 (45sec rest), 6 (60sec rest), 6 (60sec rest), 4(6) (45sec rest) and 0(6)

Needed to get through quick today so limited myself to 2 mins rest between Squat and OP work sets and 1 min between PC work sets! Felt good until I hit the pull ups, had nothing left in the tank by the 4th set, will try same rep/set combo next work out!


Top
 Profile  
 
PostPosted: Wed May 23, 2012 5:46 am 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Wednesday 23rd of May:

Session 9
1200
Squats:
2x5x30kg
1x5x45kg
1x3x70kg
1x2x100kg
3x5x120kg

Bench Press:
2x5x20kg
1x5x40kg
1x3x55kg
1x2x70kg
3x5x80kg

Deadlift:
2x5x45kg
1x3x70kg
1x2x100kg
1x5x120kg

Pull UPS:
26 + 3 assisted(29) total in sets of:
5 (45sec rest), 6 (60sec rest), 6 (60sec rest), 6 (45sec rest) and 3 + 3 assisted(6)

Left knee was a little sore after basketball last night and I got elbowed in the right wrist so I thought my grip would be terrible! Luckily neither of them stopped me! The "Ghetto Weights" had the bar sitting about 5cm higher then the racks Ive been using so I used some off cuts from making the squat rack as a platform, worked well but probably too small for power cleans so need to sort somethign out before Firday! Bench felt really easy, I haven't benched 80kg in a LONG time, and everything through the 70's felt heavy so I'm glad o bust through that mental barrier and kill it!!! Squats felt HEAVY, but that was mostly the knee's fault, feeling it now! The Pull ups were tough, had to use the boot of my car to assist on the final 3 reps, will be doing the same 5,6,6,6,6 for 29 work out next time and continue doing it until I get all reps out!


Top
 Profile  
 
PostPosted: Fri May 25, 2012 5:51 pm 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Friday 25th May 2012:

Session 10
2015
Squats:
2x5x30kg
1x5x45kg
1x3x70kg
1x2x95kg
3x5x122.5kg

Overhead Press:
2x5x20kg
1x5x30kg
1x3x35kg
1x2x45kg
3x5x55kg

Power Cleans:
2x5x20kg
1x5x35kg
1x3x45kg
1x2x55kg
2x3x65kg (Missload, damn it!!!)
4x3x67.5kg

Pull Ups:
29 Total in sets as follows:
5 (45sec rest), 6 (60sec rest), 6 (60sec rest), 6 (45sec rest) and 6

Seemed to take ages to get through this work out, I kept drifitng off in my thoughts and resting a lot longer then normal between warm up sets. My mind was occupied by thoughts of a young man I looked after when I was nursing on the cancer ward, he passed away in the early hours of Friday morning, he would have been 21 on the 3rd of June and i was supposed to attend his early 21st birthday party today, it was a very sad day!

That said, the last conversation we had was about my fitness and how impressed he was with how I'm looking, so I used his kind words as inspiration and everything felt light! I busted through the pull ups that have been giving me problems and although I missloaded the bar for power cleans, I dug deep for the extra set to more then make up for it! I'm pretty sure the Overhead Presses were a PB too, even going back to my fitter teenage years!


Top
 Profile  
 
PostPosted: Sun May 27, 2012 5:36 am 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Sundayday 27th of May:
At commercial Gym with friend, wish I'd never gone, but at least it was free!
Session 11
1100
Squats (Smith Machine, I KNOW DON'T GET ME STARTED!):
2x5x30kg
1x5x45kg
1x3x70kg
1x2x105kg
1x5x105kg
2x5x90kg

Bench Press:
2x5x20kg
1x5x40kg
1x3x55kg
1x2x70kg
3x5x80kg

Deadlift:
2x5x50kg
1x3x75k
1x2x105g
1x5x130kg

Pull UPS:
5 + 25 assisted(30) total in sets of:
5, 6 (12lbs assist), 7 (12lbs assist), 5 (12lbs assist) and 6 (7) (12lbs assist)

A friend uses a 24/7 chain-gym that has just opened up a new gym around the corner form his house and asked of I wanted to check it out so I was like "Sure it's a freebie!" Bad idea, the first thing I noticed was that there were no free weights other then dumbells and a curl bar. So I gave in to using the dreaded Smith Machine for squats and bench press. I HATED IT! It felt so wrong, I couldn't get anywhere near my free weight kgs as it felt like the bar was fighting me rather then just being an inanimate object to be moved! Bench wasn't so bad, I think we were actually in the maching backwards for the squats as the guide bars were angled rather then just straight up and down! Anyway, I had to use the curl bar for deads which looked kinda hardcore with 3x20kg plates in each end that only just barely fit, hence going up an extra 10kg then the program intended! The only chin/pull up "station" was an assisted one that had a drop away platform, but it got in the way a lot whilst dropped out so I just used the minimum possible assistance for the rest of my sets, also the handles were cambered not straight so I'm really feeling my rear delts tongiht! Anyway, I'm gonna call this a scratched workout but go onto session 12 on Wednesday, at home, in my gym! He wants me to go to a bigger version of the same gym that has free weight stations with him nexr Sunday, but we'll see what happens!


Top
 Profile  
 
PostPosted: Sun Jun 03, 2012 6:29 am 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Friday 1st June 2012:

Session 12
1430
Squats:
2x5x30kg
1x5x45kg
1x3x70kg
1x2x95kg
1x5x125kg
1x2x127.5kg

Overhead Press:
2x5x20kg
1x5x30kg
1x3x40kg
1x2x45kg
1x4x57.5kg
2x5x57.5kg

Power Cleans:
2x5x20kg
1x5x35kg
1x3x45kg
1x2x55kg
5x3x70kg

Pull Ups:
1 set of 7

Had a very odd session, had been to the funeral of the young man I mentioned from last week and I'd just mowed and raked the lawn so I was mentally and physically fatigued from that and I'd also played my first game of volleyball in 2 years on the the Thursday night and my left knee was sore. It was the knee that stopped the squats, it was the multi-fatigue that caused the 4 rep OP and not wanting to do the pull ups properly. I chose to do a max set of Pull ups to see how much I'd been able to improve throughout the training and to only go up 1 rep was so disheartening I can't describe it, thoguh it may have been the emotion from the events of the day aswell!


Top
 Profile  
 
PostPosted: Sun Jun 03, 2012 6:41 am 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Sunday 3rd of June 2012:

Session 9
1100
Squats:
1x3x20kg
1x5x35kg
1x5x50kg
1x3x85kg (missload, should've been 75kg)
1x2x110kg
1x5x125kg
1x5x127.5kg
1x5x130kg

Bench Press:
2x5x20kg
1x5x40kg
1x3x55kg
1x2x75kg
3x5x85kg

Deadlift:
2x5x50kg
1x3x75kg
1x2x110kg
1x5x135kg

Pull UPS:
8, 8 (12lbs assist), 7 (12lbs assist), 3 (12lbs assist)

Went to another location for the same commercail gym I used last week, this one had a Hammer Strength Rack and I loved it! Need to work on my shoulder/chest flexibility to get my squat grip narrower, but otherwise it was great! After having such a terribel time on Firday today was a breath of fresh air! Worked the squats back into my linear range, next work out I'll go 1x5 of 130kg and 2x5 of 132.5kg before going to 3x5 of 135kg the next session. continued my progression in the dead lift and it felt great, nearly 300lbs, will be pleased to break that barrier! Was nice to get a set of 8 unassisted on the Pull Ups aswell after Fridays let down and how fried I was feeling after todays efforts! Also, when I did the 6 rep trial set I was weighing 98kg, today I was 104kg, so I guess it was like doing 8x6kg weighted Pull Ups really, or is that just reaching? lol Tomorrow I go back to shift work after 2 months off, I hope to keep the training and be a regular, if not more so, than I have been whilst off work! I also plan to get back into a bit of weightloss now that boredom eatin won't be so easy!


Top
 Profile  
 
PostPosted: Sat Jun 09, 2012 12:22 am 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Friday 1st June 2012:

Session 14
1930
Squats:
2x5x35kg
1x5x50kg
1x3x75kg
1x2x105kg
3x5x132.5kg

Overhead Press:
2x5x20kg
1x5x30kg
1x3x40kg
1x2x50kg
1x4x60kg
1x5x60kg
1x1x60kg

Power Cleans:
2x5x20kg
1x5x35kg
1x3x50kg
1x2x60kg
5x3x72.5kg

Pull Ups:
24 in sets as follows:
3 (45sec rest), 4 (60sec rest), 7 (60sec rest), 5 (45sec rest) and 5

So the squats... had a couple of little breaks in form and have a slightly sore let glute and after my lacking schedule of not lifting for 5 days at a time my adductors got a bit over stretched too! Still stoked with the quality of 14 out of the 15 reps though! Overhead press, I think I've hit my first sticking point, going to try 5 sets of 3 at the same weight next session and see how it goes! Power cleans felt great even with the littel niggles from the squats! Worked out at home so went back to the phone app for the pull ups, reset the goal to 15 reps instead of 25 but skipped about 1/3 of the way into the program! Feeling a bit sore today I must say!


Top
 Profile  
 
PostPosted: Wed Jun 13, 2012 2:36 am 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Wednesday 13th of June:

Session 15 (with Reset to Session 13 for Squats and Bench and advance to Session 17 for Deadlifts)
1155
Squats:
2x5x30kg
1x5x50kg
1x3x75kg
1x2x100kg
3x5x125kg

Bench Press:
2x5x20kg
1x5x40kg
1x3x55kg
1x2x70kg
3x5x82.5kg

Deadlift:
2x5x55kg
1x3x80kg
1x2x115kg
1x5x140kg

Pull UPS:
25(27) total in sets of:
4 (45sec rest), 5 (60sec rest), 7 (60sec rest), 3 (5) (45sec rest) and 6

Decided to do a slight reset on the squats and bench press after dropping form on the squats last session and leaving so long between session for bench. Deadlift I felt I coudl keep progressin in to continued to add weight there. Felt good for the most part today, didin't do any damage to myself at Basketball last night to prevent myself from doing a wednesday workout, first time in a few weeks, left knee felt pretty strong thorugh the squats too! Now to see how the recovery goes!


Top
 Profile  
 
PostPosted: Thu Jun 28, 2012 10:21 pm 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Friday 29th June 2012:

Session -1
1145
Squats
5x60kg
5x75kg
5x90kg
5x105kg
3x120kg
8x92.5kg

Bench
5x35kg
5x45kg
5x55kg
5x65kg
3x75kg
8x57.5kg

Power Cleans
5x30kg
5x35kg
5x45kg
5x55kg
3x60kg
8x47.5kg

DB Press
1x8x12.5kg
2x8x17.5kg

BB Curl
1x8x30kg
2x8x32.5kg

Tricep Extensions (overhead DB)
1x8x17.5kg
2x8x27.5kg

Pull Ups
12 total in 5 sets as follows
3 (60secs rest), 3 (60secs rest), 2 (30secs rest), 2 (30secs rest), 2

First gym session in over 2 weeks, took a drop across the board on top sets while I'm trying the 5x5 out. I actually quite enjoyed the change from Starting Strength! My inner thighs are feeling it after such a long lay off, probably should have gone a bit lighter on squats but oh well, haven't had any DOMS for a while! Took a steep decline in the pull ups and will work on form and trying to get every rep clavicle to bar, not quite at chest to bar yet, also have a new app that uses the phone motion sensor to count you reps, nerdy, but something to add a little fun! I've warned my wife that I'm now doing curls and she will need a stick to fight of the other women cause you know what they say "Curls get the girls!" lol


Top
 Profile  
 
PostPosted: Thu Jun 28, 2012 10:25 pm 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
http://www.exrx.net/WeightExercises/Tri ... riExt.html

This is the tri extension variant I'm using except I just sat up straight with no back support, I can't do the barbell version due to flexibility issues in the wrists/shoulders but I will work on it, cold do it with an EZ curl bar, but I'm not keen on forking out for one just for one exercise!


Top
 Profile  
 
PostPosted: Sun Jul 01, 2012 9:47 pm 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Monday 2nd July 2012:

Session 1
1100
Squats
5x60kg
5x75kg
5x90kg
5x105kg
5x120kg

Bench
5x35kg
5x45kg
5x55kg
5x65kg
5x75kg

Power Cleans
5x30kg
5x35kg
5x45kg
5x55kg
5x60kg

Good Mornings
1x12x20kg
1x10x25kg

Weighted Sit Ups
1x10x10kg
2x8x10kg
1x10x10kg

Pull Ups
14 in sets as follows
3 (90secs rest), 3 (90secs rest), 3 (90secs rest), 2 (90secs rest) and 3

Today felt pretty good after the DOMS I've had over the weekend! Went for a run yesterday, I was doing some intervals when I felt like I'd strained my right calf/soleus, but today it is almost pain free as if it were only a cramp, it happened in the 2nd of 4 intervals so ruined my work out! Also worked out a way to do dips using my bench press bench, the pegs turn around on the uprights so the bar can be used for curls/rows/high pulls, on hte top height they are high enough to support me with knees off the ground! Didin't do any today, but it means I don't have to substitute them for DB press!
Image


Top
 Profile  
 
PostPosted: Fri Jul 06, 2012 11:41 pm 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Wednesday July 4th 2012

Session 2
1145

Squats
5x60kg
5x75kg
2x5x90kg

Overhead Press
5x30kg
5x35kg
5x40kg
5x50kg

Deadlifts
5x75kg
5x90kg
5x110kg
5x120kg

Sit Ups
20, 15, 10

Pull Ups
14 in sets as follows
3 (2mins rest), 3 (2mins rest), 2 (2mins rest), 3 (2mins rest) and 3

Felt good, but felt weird stopping so low on squats though! Did some super sets with the Sit Ups/Pull Ups for time reasons!


Top
 Profile  
 
PostPosted: Fri Jul 06, 2012 11:51 pm 
Offline
Associate Member
Associate Member

Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Saturday 7th July 2012:

Session 3
1245
Squats
5x60kg
5x75kg
5x90kg
5x105kg
3x122.5kg
8x92.5kg

Bench
5x35kg
5x45kg
5x55kg
5x65kg
3x77.5kg
8x57.5kg

Power Cleans
5x30kg
5x35kg
5x45kg
5x55kg
3x62.5kg
8x47.5kg

Dips
3x5xBW

BB Curl
2x8x32.5kg
1x10x32.5

Tricep Extensions (overhead DB)
3x8x28.75kg

Pull Ups
20 in sets as follows
Test Set of 5 (2mins rest), Training Set of 3 (90secs rest), 3 (90secs rest), 3 (90secs rest), 3 (90secs rest) and 3

Had a sick wife to look after yesterday so skipped over to today, felt pretty good! Still not 100% sure about the 5x5 after Starting Strength, the volume seems like a big step down, but I guess it won't feel right until I'm lifting heavier than I was before!


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 129 posts ]  Go to page Previous  1 ... 4, 5, 6, 7, 8, 9  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group