ExRx.net

Exercise Prescription on the Net
It is currently Wed Sep 03, 2014 2:35 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 681 posts ]  Go to page Previous  1 ... 35, 36, 37, 38, 39, 40, 41 ... 46  Next
Author Message
 Post subject: Re: Andy's journal
PostPosted: Sat Oct 13, 2012 5:04 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Monday 8 October

cycle 29, odd cycle for doing odd things

Bench
warm-up and acclimation
5x155 full-range
5x155 small box
5x155 big box
5x135 small box
5x135 big box
7x135 small

Chin-ups
5/6

Bench—no spotter, so I kept the load light, and used some booster boxes like you would board presses. The bigger box is about 4" thick, the small is 2".

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Sat Oct 13, 2012 5:04 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 10 October

cycle 29, the non-cycle cycle

Squat
warm-up and acclimation
5x1x225
5x195

Swings
8x40
10x50
3x10x60

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Sat Oct 13, 2012 5:05 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Friday, 12 October

cycle 29, the other cycle

Bench
w/u&a
3x5x165

Press
5x45
5x65
3x85
2x95
1x105
4x95
5x85
10x65

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Wed Oct 17, 2012 8:43 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 17 October

c30w1d2 bench, chins, row

Bench
w-u&a
1x175
1x185
1x190
1x190
1x185
1, attempted 2, 185

DB Row
8x25
5x45
3x65
3x75
4x3x87

Bench—Tried to finish off with a double, but only got one. Happy to get 2 singles at 195, just 5 less than my PR.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Sun Oct 21, 2012 9:53 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Friday, 19 October

c30w1d3 squat, dl accessory, core

Squat
w-u&a

1x225
1x235
1x240
1x235
2x225
1x205
3x185

Good enough. Long week, tired, need to be at home.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Sun Oct 21, 2012 9:53 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Sunday, 21 October

c30w1d4

Bench

4x170
3x170
4x170

Chins/pushup SS
Chins 3/5/5/5/6
Deep pushups on hand grips 10/10/10/10/13

I used to do chins/pushups supersets regularly. I've been thinking that I need a deeper ROM for both part of my pushing and part of my pulling to help with shoulder mobility. I'm predicting big DOMS.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Thu Oct 25, 2012 2:25 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 24 October

c30w2d1

Deadlift
w-u&a (added a rep @315 to the acclimation)
3x330
3x330

That's it. No energy for more. Besides, I spent an hour and 1/4 getting through DLs, and that's enough.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Fri Oct 26, 2012 3:00 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Friday, 26 October

c30w2d2

Bench
w-u&a
3x180
1x180
2x180
2x180

Chins
BWx1/2/3/4/5/1/3/3/4

DB Rows
w-u
65x1/2/3/4/5/6/7/8/8+

Bench—since this was supposed to be 4x3, this was a disappointing set. I got a sort of confused set of 5x2 at this weight about 3 weeks ago (really 2/2/2/3/1), so I was expecting that I could get this fairly handily. Insert excuses about sleep, etc. I'll probably just try the same next time around.

Chins—Tried doing 10 sec of rest for every rep (10 after the first set, 20 sec after the second set, etc.). By 5, 50 sec was not nearly enough. Rest of sets were just random rest.

Rows—Intended doing the 10 sec or rest per rep thing, but quickly lost interest.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Mon Oct 29, 2012 5:46 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Monday, 29 October

c30w2d3

Squats—deload
wu&a to 185
6x185
5x185
10x155

Swings
10x30
10x40
10x40
10x40
10x40

TGU
3 each way, 5-pound DB

Planks, 60 sec front, 30 sec each side.

Squat—it wasn't as easy as I had hoped.

Other stuff—these were as easy as I had hoped!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Wed Oct 31, 2012 10:03 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 31 October

c30w2d4

Bench
wu&a
10x135
10x135
12x135

Chins
1/5/5/5/5/5

Farmer's Walk
45 each side, 3 trips around Margaret's circle drive. Maybe it was 4.

Bench—Time for volume

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Tue Nov 13, 2012 11:25 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Saturday, 2 November

c30w3d1

Deadlift
Some reps of some weight.

Bad decision to work out. I was frustrated that I'd missed so many workouts and felt morally obligated to lift. I hoped that once I got warmed up I'd feel better, and end up being glad that I lifted. None of those things worked out. I've been sore, tired and in a thoroughly negative mood. I'd been sick several days with some sort of GI bug, that the drugs I was taking failed to help much, though they added to my general malaise. Went home discouraged, tired, and sad.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Tue Nov 13, 2012 11:32 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 7 November

c30e3d2

Bench—heavy
w/u&a
2x180
2x180
2x180
1x180
12x135

Chins
Variety of grips
Several sets of a few reps

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Tue Nov 13, 2012 11:46 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Saturday, 10 November

c30w3d3

Squat
w/u&a
6x185
6x185
6x185

TGU
4x15

Still feeling pretty beat-up. Maybe this is what folks mean by "over-training", although I've only been a half-hearted believer in the concept. I'm certainly not managing fatigue well.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Wed Nov 14, 2012 7:41 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 14 November

c30w3d4

Bench
w/u&a
11x135
10x135
9x135

Chins/Push-ups SS
Chins 5/5/5/5/5
Pushups 8/10/10/9/8

Farmer's Walk
35#each hand
3x1 trip around Margaret's circle drive plus the old stump
1 trip around circle drive, big tree, old stump, then one more trip around drive

Over-all I'm still feeling weak and tired. Vacation starting today, and I'm probably not going to be working out for a week.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Mon Nov 26, 2012 8:53 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Thursday, 22 November

c30w4d1

Deadlift
WU&A
3x1x315

Bulgarian Split Squat
10xBW
3x10xBW+10

Pinch-Grip Holds
25lbx30sec
30x30
35x30
35x20
35x13
35x10

I've been on vacation since the 15th. I don't usually take 2 weeks at a time. We spent the first week staying with friends at a remote Mission Aviation Fellowship base, way down in the southwest part of PNG, near the Fly river. Prior to that I had missed several workouts due to not feeling well. So now it's time to get back into the swing of things.

DL—it's been 4 weeks since I last DLd. 3 singles at 315 was really all I had in me.

Bulgarians—balance pretty shakey

Grip—2 of the old-fashioned 10-pound plates, the kind that are flat on one side, hollow on the other side with the brand-name and weight moulded in. That kind. 2 10s, flat sides turned out, with additional plates tied on. Pinch-grip with my arm hanging at my side for time.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 681 posts ]  Go to page Previous  1 ... 35, 36, 37, 38, 39, 40, 41 ... 46  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Yahoo [Bot] and 3 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:
cron
Powered by phpBB® Forum Software © phpBB Group