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PostPosted: Tue Jul 10, 2012 7:17 am 
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Posts: 450
Location: Hobart, Tasmania, Australia
Tuesday 10th July 2012:

Session 4
2000
Squats
5x60kg
5x75kg
5x90kg
5x105kg
5x122.5kg

Bench
5x35kg
5x45kg
5x55kg
5x65kg
5x77.5kg

Power Cleans
5x30kg
5x35kg
5x45kg
5x55kg
5x62.5kg

Good Mornings
1x8x35kg
1x10x30kg

Weighted Sit Ups
25x10kg
11x10kg
12x10kg
15x10kg

Pull Ups
18 in sets as follows
4 (2mins rest), 4 (2mins rest), 3 (2mins rest), 3 (2mins rest) and 4

Felt pretty good today after a hectic day at work had me feeling drained in the afternoon! Very little sleep last night due a late-early shift (2215 finish last night then a 0700 start this morning) and my little girl waking up a couple of times in the little sleep window I had! All things considered, tonight was successful! Continued the deep squats without breaking form and Bench and PC's felt good too! Not sure why I was feeling so energetic on the sit ups but I'll take it while I can! Oh and was highly mistaken when trying to remember last week GM weights!


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PostPosted: Thu Aug 02, 2012 6:21 am 
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Location: Hobart, Tasmania, Australia
Thursday 2nd August 2012

AdHoc Work Out
Combo of Stating Strength and 5x5

1930
Squats
1x5x55kg
1x5x65kg
1x5x75kg
1x5x85kg
1x5x100kg

Bench Press
1x5x30kg
1x5x40kg
1x5x50kg
1x5x60kg
2x5x70kg
1x12x70kg

Deadlift
1x5x55kg
1x5x65kg
1x5x75kg
1x5x85kg
1x5x100kg

3 Super Sets of:
Pulls Ups BWx3
Barbell Curls 25kgx8
Barbell Tricep Extensions 25kgx8
+ 2 extra sets of Pull Ups BWx3
2 mins rest between Super Sets/Sets

Was going to do 3 sets of the 100kg squats but knee was not recovered enough from basketball Tuesday night! The 3rd set of bench press felt lighter then the first 2 for some reason so I just repped it out! Lower back feels a bit "tight", I definitely kept it safe in the squats and deads, I think it's mostly from too much sitting around the past few weeks! Pull Ups felt strong, could have probably gone slightly heavier on curls as well! I plan to take until Monday for recovery then get back into things properly! Not sure whether I will continue with 5x5 or go back to Starting Strength or make up my own combo of the 2 as yet!


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PostPosted: Mon Aug 06, 2012 7:38 am 
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Posts: 450
Location: Hobart, Tasmania, Australia
Monday 8th August 2012:

Session 1
1950
Squats
1x5x60kg
1x5x75kg
1x5x90kg
1x5x105kg
3x5x115kg

Bench
1x5x35kg
1x5x45kg
1x5x55kg
1x5x65kg
2x5x75kg
1x8x75kg

Power Cleans
1x5x30kg
1x5x35kg
1x5x45kg
1x5x55kg
3x5x60kg

Pull Ups (first 3 sets as 3 way Super Sets with Russian Deadlifts and Weighted Sit Ups)
14 in sets as follows
3 (120secs rest), 4 (60secs rest), 4 (60secs rest), 3 (60secs rest) and 4

Russian Deadlift
3x8x60kg

Weighted Sit Ups
3x8x20kg

Whoa am I feeling it already! I've decided to combine Starting Strength and Bills Starr/Mad Cow 5x5 by doing the warm ups sets and assistance exercises from 5x5 and the 3 work sets from Stating Strength, will it work? Who knows! I'm sure I'm not the only one to tinker like this and I'm sure I won't be the last! Wednesday will still be a light day and instead of doing a 4x5 + 1x3 on Fridays I will do 5x5 + 1x3 + 1x1 on the new top weights! Also I was going to substitute Good Mornings for Glute Ham Raises due to equipment issues, however I found my technique lacking on the GM's so I swapped to the Russians! Will try to keep this up for 6 to 12 weeks and see how I progress!


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PostPosted: Fri Aug 17, 2012 12:34 am 
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Location: Hobart, Tasmania, Australia
Okay, so haven't updated in a while, but I have been working out!

Friday 10th August:
1100
Squats
1x5x60kg
1x5x75kg
3x5x90kg

Overhead Press
1x5x30kg
1x5x35kg
1x5x40kg
3x5x50kg

Deadlift
1x5x75kg
1x5x90kg
1x5x110kg
1x5x120kg

Pull Ups/Sit Ups as Super Sets
18 in sets as follows
4/10 (90secs rest), 3/10 (90secs rest), 4/10 (90secs rest), 3/10 (90secs rest) and 4/10


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PostPosted: Fri Aug 17, 2012 12:52 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Monday 13th August 2012

Session 3
1100
Squats
1x5x60kg
1x5x75kg
1x5x90kg
1x5x105kg
1x5x117.5
1x3x117.5
1x1x117.5kg
1x8x92.5kg

Bench Press
1x5x35kg
1x5x45kg
1x5x55kg
1x5x65kg
1x5x77.5kg
1x3x77.5kg
1x1x77.5kg
1x8x57.5kg

Power Cleans
1x5x30kg
1x5x35kg
1x5x45kg
1x5x55kg
1x5x62.5kg
1x3x62.5kg
1x1x62.5kg
1x8x47.5kg

Pull Ups/Weighted Dips as Super Set
4,4,4
2x5x10kg and 1x3x10kg

Barbell Curls, Overhead Tricep Extensions and last 2 sets of Pull ups as super sets
3 Pull Ups, 1x8x30kg of Curls and 1x5x30kg of Extensions
4 Pull Ups, 1x8x30kg of both Curls and Extension
1x8x30kg of both Curls and Extensions

I was totally wrecked after this session, I then started work at 1345 and was supposed to finish at 2215, but stayed for a double shift until 0730 the nest morning! Did not recover quickly I must say! Other than that it felt pretty good getting the weight back up a bit, still having a little trouble with my left knee, but getting stronger! Super Setting is breaking down the amount of time in the Gym/Garage, but it sure drains the batteries!


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PostPosted: Fri Aug 17, 2012 1:10 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Monday 13th August 2012

Session 4
1300
Squats
1x5x60kg
1x5x75kg
1x5x90kg
1x5x105kg
3x5x117.5

Bench Press
1x5x35kg
1x5x45kg
1x5x55kg
1x5x65kg
3x5x77.5kg

Power Cleans
1x5x30kg
1x5x35kg
1x5x45kg
1x5x55kg
3x5x62.5kg

Pull Ups/Weighted Sit Ups as Super Set
4,4,4,3,4
3x10x20kg

Tried out a local gym today, my wife bought me a voucher from Livingsocial that gives me a months access for $19! Other then having "classes" and childcare, it's pretty much on par with my garage for musty smells and "dankness"! lol Was nice to have real weight plates and Olympic bars though! Forgot my session planner so just did what I could remember and got everything done other then Romanian Deadlifts (which I believe I called Russian Deadlifts a few posts back, silly me)! Felt good to check my squat form in the mirror, looked like it was about 98% right, I think I'd tried to get my foot position too far under my hips and it was forcing my knees to splay out, moved them closer to shoulder width and the knees tracked mush nicer! Definitely won't be signing up for this place once my cheap month is up though, they want like $16 a week if you sign up for 3 years (yes THREE YEARS!) going up about $2 a week for each year less you want to sign up for, plus a $250 sign up fee and they barely open on a weekend when there's a new gym setting up new branches all over the place that charges $12 a week, no joining fee or contract length! However they have a "Family Price" of $25.50 a week with a 1 year contract so it may be worth it, but the clincher could just be... nowhere to do deadlifts/power cleans, I had to makeshift a spot near THE ONLY squat rack! Also the "No Grunting" and "No Dropping Weights" policies are a turn off for someone wanting to do deads and PC's! RANT OVER!!!


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PostPosted: Wed Aug 22, 2012 4:13 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Friday 10th August:
1100
Squats
1x5x60kg
1x5x75kg
3x5x90kg

Overhead Press
1x5x30kg
1x5x35kg
1x5x40kg
3x5x52.5kg

Deadlift
1x5x75kg
1x5x90kg
1x5x110kg
1x5x125kg

Pull Ups/Sit Ups, first 3 sets are Super Sets
19 in sets as follows
4/10 (90secs rest), 4/10 (90secs rest), 4/10 (90secs rest), 3 (90secs rest) and 4

Back in the local gym after a few days off gym and work with a cold/flu. Felt good today, still some issues with left knee but getting better and stronger!


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PostPosted: Sat Aug 25, 2012 1:28 am 
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Posts: 450
Location: Hobart, Tasmania, Australia
Friday 24th August 2012

Session 6
1510
Squats
1x5x60kg
1x5x75kg
1x5x90kg
1x5x105kg
1x5x120
1x3x120
1x1x120
1x8x90kg

Bench Press
1x5x30kg
1x5x40kg
1x5x60kg
1x5x70kg
1x5x80kg
1x3x80kg
1x1x80kg
1x8x60kg

Power Cleans
1x5x30kg
1x5x35kg
1x5x45kg
1x5x55kg
1x5x65kg
1x3x65kg
1x1x65kg
1x8x50kg

Pull Ups/Dips as Super Set
5, 4, 3
8, 6, 3

Barbell Curls, Overhead Tricep Extensions
3x8x30kg
1x8x30kg (w Barbell), 2x8x20kg (w Olympic Tricep Bar)

At the gym again, finding a few people I know use the joint so it can't be all bad! Good work out, knee still not 100% but getting better and stronger slowly! Back to basketball this coming Tuesday so hoping not to hurt it again! Looking in mirror when I was doing tricep extensions with Olympic bar my form just looked horrible, elbows not staying up and using a lot of shoulder so dropped the weight and used the tricep bar to change hand position and it felt a lot more targeted and co-ordinated! Dropped a couple of set of Pull Ups off as I had to finish up and pick up my daughter!


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PostPosted: Sun Aug 26, 2012 8:19 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Tried out a HIIT type BW session tonight from a free e-book I got off amazon.com (http://www.theiflife.com/burst-workout- ... more-18525):

Sunday 26th August 2012
1945
HIIT 15/15 (15 seconds work/15 seconds rest)
Push Ups
10, 10, 9, 8, 7, 7 & 6

Inverted BW Rows
6, 8, 9, 9, 9, 8, 8 & 9

Jumping Jacks
15, 16, 16, 16, 16, 16 & 18

So it went 15 seconds of Push Ups, 15 seconds rest, 15 seconds of Inverted Rows, 15 seconds rest, 15 seconds Jumping Jacks, 15 seconds rest rinse and repeat! You do an A and B work out and alternate, this was the A work out and my goal is to get to get to 10 cycles of 10/10/20! Haven't decided what to do in the There's also a 30/30 version!


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PostPosted: Mon Sep 03, 2012 7:56 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Monday 3rd September 2012

Session 7
1130
Squats
1x5x60kg
1x5x75kg
1x5x90kg
1x5x105kg
1x5x120

Bench Press
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
3x5x80kg

Power Cleans
1x5x40kg
1x5x45kg
1x5x50kg
1x5x60kg
3x5x70kg

Romanian Deadlift (as Super Sets with PC work sets)
3x5x70kg

BW Pull Ups
4x5

Weighted Sit Ups
3x10x20kg

Re-injured my left knee last Tuesday in my first game back to basketball, hyper extended it on landing after a lay up, so took a few days off, felt "stiff" on the squat warm up sets and after the 1st work set I thought I should call it a day! Other lifts felt great, feeling really strong on the bench, may go up 5kg this week! Felt so good on Power Cleans last time I thought I'd challenge myself and monstered it, though adding in the Romanians at the end of the work sets made my forearms burn like crazy, the pump was intense! I need to find a replacement for the sit ups, I'm finding they don't agree with my lower back, thinking some sort of bridge or plank would work!


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PostPosted: Thu Sep 06, 2012 6:27 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Thursday 6th September:
0945
Squats
1x5x60kg
1x5x75kg
3x5x90kg

Overhead Press
1x5x30kg
1x5x40kg
1x5x45kg
3x5x55kg

Deadlift
1x5x75kg
1x5x90kg
1x5x115kg
1x5x125kg

Super Sets of:
Pull Ups (+ 2 "bonus sets")
5, 5, 5, 5 & 2
Plank + Right Side Plank + Left Side Plank
30 Seconds Each x 3 sets
30 Seconds Rest

So had an extra rest day again due to work, child care and (wife's) social life! Squats felt good, 90kg felt easy, plenty in the tank as should be on Light Day! Overhead Press felt heavy in the first work set, then 2nd and 3rd felt good, think I need to take a longer break after the last "warm up" set! I stuck with 125kg on the deadlifts as I had to change grip after 3 reps last time due to the bar being a bit slippery and my regular double overhand grip almost giving out! Today I swapped the bar out of the squat rack for another one with deeper grip grooves and 125kg was easy with the double overhand grip! For Pull Ups and "3-Way Planks" (as I shall call them) I did a set of pull ups followed by 30 seconds each of front plank, left side plank and right side plank with no rest in between and then rested for 30 seconds for 3 rounds then just rested for 2 minutes between the 4th and 5th Pull Up sets! Goal is 5x5 on the Pull Ups and 60 seconds each on the planks! Lower back is feeling much better without the sit ups, an exercise I've never really cared for and therefore don't have the patience to perfect!


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PostPosted: Sat Sep 08, 2012 4:58 am 
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Posts: 450
Location: Hobart, Tasmania, Australia
Saturday 8th September 2012

Session 9
0945
Squats
1x5x60kg
1x5x75kg
1x5x90kg
1x5x105kg
1x5x122.5kg
1x3x122.5kg
1x1x122.5kg
1x8x92.5kg

Bench Press
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x5x82.5kg
1x3x82.5kg
1x1x82.5kg
1x8x62.5kg

Power Cleans
1x5x40kg
1x5x45kg
1x5x50kg
1x5x60kg
1x5x72.5kg
1x3x72.5kg
1x1x72.5kg
1x8x60kg

Super Set
BW Pull Ups 5, 5 & 4
BW Dips 3x5

Super Set
BW Pull Ups 5 & 3
Barbell Curls 3x8x32.5kg
Standing Olympic Tricep Bar Extensions 3x8x25kg

The bench actually felt a little light today, I felt like I could be pushing up around the 90kg mark after making a few adjustments to my form after watching the EliteFTS "So you think you can Bench?" videos! I didn't follow their form exactly as I'm looking for more ROM in the movement rather than pure numbers, I combined some of the advice along with what I've read in SS3 (though obviously not properly understood!) and felt so much stronger for it! Basically I wasn't activating my stabilisers properly and I was moving the bar too straight and flaring my elbows putting my shoulders at risk. Today I concentrated on setting the shoulders, pulling the bar out with the lats instead of lifting it out and rounding the shoulders forward and also keeping the shoulders retracted through out the reps without rounding and tightening up through the legs and torso! I didn't arch up like in the videos, I followed a more Rippetoe set up with minimal exaggeration on the lower back and planted my feet better then usual. It just felt lots better than I have been doing of late, I think I was benching more like this before I changed up my programming! Anyway, everything else felt pretty good!


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PostPosted: Mon Sep 10, 2012 7:17 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Monday 10th September 2012

Session 10
1910
Squats
1x5x60kg
1x5x75kg
1x5x90kg
1x5x105kg
3x5x122.5kg

Bench Press
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
3x5x82.5kg

Power Cleans
1x5x40kg
1x5x45kg
1x5x50kg
1x5x60kg
3x5x72.5kg

Romanian Deadlift (as Super Sets with PC work sets)
3x5x72.5kg

Super Set
BW Pull Ups 5x5
Plank + Right Side Plank + Left Side Plank
30 Seconds Each x 4 sets
30 Seconds Rest

Was very limited for time tonight (finding the accessory work adds a fair bit of extra time in the gym) so I worked in the warm up sets to the next exercise during rest between work sets, so work set squat, 40kg bench press rest 2mins, worked well to cut down a few minutes overall, was out of the gym in dead on 1 hour after Saturdays session taking 1.5 hours! Squats felt good, have found a way to tape my left knee that helps with what I'm 99% sure is patella tendonitis, finally gave in and I'm awaiting a physio appointment to get it checked out, will probably need to add a whole lot more stretching (read any stretching at all) to loosen things up! Bench felt good until after the first work set, slight pain/odd feeling in right front delt/bicep, finished off work sets, think I let my right humerous flare out and up at the elbow, will work on it next bench day if all goes well! Power Cleans felt way too east even with Romanian DL's added to the end of the work sets, may need to do another 5kg jump, however 72.5kg for 5x3 is my PB, not sure if I should consider 3x5 better, worse or the same? Hit my goal already of 5x5 pull ups, deciding whether to go 5x5 or add weight and head for 5x5 again?


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PostPosted: Thu Sep 13, 2012 1:00 am 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Thursday 6th September:
0945
Squats
1x10x50kg
1x5x65kg
1x10x60kg
1x5x75kg
3x5x90kg

Overhead Press
1x5x35kg
1x5x40kg
1x5x50kg
3x5x57.5kg

Deadlift
1x10x60kg
1x5x75kg
1x5x90kg
1x5x105kg
1x5x130kg

Bench Press:
1x10x60kg

Super Sets of:
Pull Ups (+ 2 "bonus sets")
5x5
Plank + Right Side Plank + Left Side Plank
30 Seconds Each x 3 sets
30 Seconds Rest
Was adding in sets of 60kg for Squat, Deadlifts and Bench Press to get a Quest on Fitocracy cause it was one I liked the look of, problem was I worked out in my home gym today and forgot my bar weighs in at 10kg not 20kg hence the added sets of squats at 50kg and 65kg! Press felt good but I should've rested more between last warm up set and 1st work set! Deadlifts felt good, left leg starting giving some involuntary spasms after all the squat reps, felt like White Goodman! The pull ups were not pretty, some very minor kipping but I got there, tried for a 6th rep in the first set but only got 90% up so no counting it! Planks are evil, that is all!


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PostPosted: Fri Sep 14, 2012 4:41 pm 
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Joined: Sun Apr 30, 2006 12:30 am
Posts: 450
Location: Hobart, Tasmania, Australia
Friday 14th September

Stretching 60 minutes

Used the P90X X-Stretch DVD, 55 minutes of full body stretching incorporating Yoga moves. static stretches and ballistic stretches. Been so long since I've stretched properly, so many things were way too tight, looking forward to lifting today to see how the ROM is after loosening up!


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