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PostPosted: Tue Jun 18, 2013 5:00 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Front Squats and Deadlifts felt pretty easy yesterday. ... Meanwhile, I'm thinking of moving Bent-over Rows to Workout D (with Military Presses and Pull-ups) and Rear Delt Rows to Workout B (with Bench Presses and TGUs).


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PostPosted: Tue Jun 18, 2013 7:14 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout A
Barbell Back Squat
Barbell High Pull

Workout B
Barbell Bench Press
Turkish Get-up
Rear Delt Row

Workout C
Barbell Front Squat
+
Barbell Deadlift
or
Romanian Deadlift
&
Barbell Hold (grip)

Workout D

BB Bent-over Row
BB Military Press
Overhand Pull-up

Week 1 = Mon-A(heavy), Wed-B, Fri-C
Week 2 = Mon-D(heavy), Wed-A, Fri-B
Week 3 = Mon-C(heavy), Wed-D, Fri-A
Week 4 = Mon-B(heavy), Wed-C, Fri-D
Repeat


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PostPosted: Tue Jun 18, 2013 7:16 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Normally I do presses before pulls, however I think I can get away with doing barbell rows before military presses.


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PostPosted: Thu Jun 20, 2013 2:08 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
I changed my mind about training Bent-over Rows with Military Presses and Pull-ups. I'm going to go back to training Bent-over Rows with Bench Presses and TGUs, and Rear Delt Rows with Military Presses and Pull-ups. However, I am making one change. I'm going to perform Rear Delt Rows before Pull-ups in Workout D.


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PostPosted: Thu Jun 20, 2013 2:10 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout A
Barbell Back Squat
Barbell High Pull

Workout B
Barbell Bench Press
Turkish Get-up
Bent-over Row

Workout C
Barbell Front Squat
+
Barbell Deadlift
or
Romanian Deadlift
&
Barbell Hold (grip)

Workout D

BB Military Press
Rear Delt Row
Overhand Pull-up

Week 1 = Mon-A(heavy), Wed-B, Fri-C
Week 2 = Mon-D(heavy), Wed-A, Fri-B
Week 3 = Mon-C(heavy), Wed-D, Fri-A
Week 4 = Mon-B(heavy), Wed-C, Fri-D
Repeat


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PostPosted: Thu Jun 27, 2013 4:49 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
I know I could have done more on RDLs today, but the heat and humidity really wiped me out.


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PostPosted: Wed Aug 21, 2013 5:49 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
I've been moving around a few exercises in my program lately.

Workout A
Barbell Back Squat
Deadlift or RDL
Barbell Hold(grip)*

Workout B
Barbell Bench Press
Bent-over Row
Overhand Pull-up

Workout C
Barbell Front Squat
Barbell High Pull
?

Workout D
BB Military Press
Turkish Get-up
Rear Delt Row

* Not on heavy days.

Week 1 = Mon-A (heavy), Wed-B (light), Fri-C (light)
Week 2 = Mon-D (heavy), Wed-A (light), Fri-B (light)
Week 3 = Mon-C (heavy), Wed-D (light), Fri-A (light)
Week 4 = Mon-B (heavy), Wed-C (light), Fri-D (light)
Repeat


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PostPosted: Fri Aug 23, 2013 6:35 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
I did some leg curls today for the first time in forever. They were surprisingly difficult.


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PostPosted: Mon Oct 21, 2013 7:01 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Today, I did Good Mornings and Barbell Rack Pulls instead of Romanian Deadlifts and Barbell Holds. It was the first time I've ever done Rack Pulls and they felt surprisingly light. The Good Mornings were also pretty easy. I think I have a lot of room for improvement on both lifts.


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PostPosted: Sat Oct 26, 2013 8:16 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
I've decided to replace Romanian Deadlifts and Barbell Holds with Good Mornings and Barbell Rack Pulls.


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PostPosted: Wed Oct 30, 2013 5:06 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
I had to cut my workout short today, since my left quad started to knot up on my fourth set of Barbell Back Squats. ... Anyway, I'm pretty sure it was just a muscle cramp, not an actual injury, but I'm still pretty annoyed.

PS) Oddly, only the teardrop cramped up. The rest of my quad feels fine.


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PostPosted: Wed Apr 30, 2014 7:29 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
I did Barbell Box Squats today for the first time in a long time. I'm thinking of making them a regular part of my workout.


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PostPosted: Thu May 01, 2014 5:25 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
I've decided to try replacing Barbell Front Squats with Barbell Box Squats. For example, if I do Barbell Back Squats on a Monday, I'll do Barbell Box Squats (12" box) on Friday and Barbell Back Squats again the following Wednesday.


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PostPosted: Thu May 01, 2014 5:37 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Workout A
Barbell Back Squat
Barbell Deadlift OR Good Morning + Barbell Rack Pull

Workout B
Barbell Bench Press
Bent-over Row
Overhand Pull-up

Workout C
Barbell Box Squat
Barbell High Pull

Workout D
BB Military Press
Dumbbell Snatch
Rear Delt Row

Week 1 = Mon-A (heavy), Wed-B, Fri-C
Week 2 = Mon-D (heavy), Wed-A, Fri-B
Week 3 = Mon-C (heavy), Wed-D, Fri-A
Week 4 = Mon-B (heavy), Wed-c, Fri-D
Repeat


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PostPosted: Fri Sep 12, 2014 9:34 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4452
Location: Pennsylvania
Barbell Back Squat
09/14/06 (Age 25) = 1 x 335 lbs for 01 rep(s)
09/14/07 (Age 26) = 1 x 385 lbs for 01 rep(s)
09/14/08 (Age 27) = 1 x 410 lbs for 01 rep(s)
09/14/09 (Age 28) = 1 x 440 lbs for 01 rep(s)
09/14/10 (Age 29) = 1 x 440 lbs for 01 rep(s)
09/14/11 (Age 30) = 1 x 460 lbs for 01 rep(s)
09/14/12 (Age 31) = 1 x 465 lbs for 01 rep(s)
09/14/13 (Age 32) = 1 x 465 lbs for 01 rep(s)
09/14/14 (Age 33) = 1 x 465 lbs for 01 rep(s)

Barbell Deadlift
09/14/06 (Age 25) = NA
09/14/07 (Age 26) = 1 x 400 lbs for 01 rep(s)
09/14/08 (Age 27) = 1 x 400 lbs for 01 rep(s)
09/14/09 (Age 28) = 1 x 470 lbs for 01 rep(s)
09/14/10 (Age 29) = 1 x 475 lbs for 01 rep(s)
09/14/11 (Age 30) = 1 x 495 lbs for 01 rep(s)
09/14/12 (Age 31) = 1 x 495 lbs for 01 rep(s)
09/14/13 (Age 32) = 1 x 505 lbs for 01 rep(s)
09/14/14 (Age 33) = 1 x 525 lbs for 01 rep(s)

Barbell Bench Press
09/14/06 (Age 25) = 1 x 305 lbs for 03 rep(s)
09/14/07 (Age 26) = 1 x 335 lbs for 01 rep(s)
09/14/08 (Age 27) = 1 x 335 lbs for 01 rep(s)
09/14/09 (Age 28) = 1 x 340 lbs for 01 rep(s)
09/14/10 (Age 29) = 1 x 345 lbs for 01 rep(s)
09/14/11 (Age 30) = 1 x 350 lbs for 01 rep(s)
09/14/12 (Age 31) = 1 x 350 lbs for 01 rep(s)
09/14/13 (Age 32) = 1 x 350 lbs for 01 rep(s)
09/14/14 (Age 33) = 1 x 365 lbs for 01 rep(s)

Barbell High Pull
09/14/06 (Age 25) = NA
09/14/07 (Age 26) = NA
09/14/08 (Age 27) = 1 x 245 lbs for 03 rep(s)
09/14/09 (Age 28) = 1 x 290 lbs for 01 rep(s)
09/14/10 (Age 29) = 1 x 325 lbs for 01 rep(s)
09/14/11 (Age 30) = 1 x 325 lbs for 01 rep(s)
09/14/12 (Age 31) = 1 x 335 lbs for 01 rep(s)
09/14/13 (Age 32) = 1 x 365 lbs for 01 rep(s)
09/14/14 (Age 33) = 1 x 380 lbs for 01 rep(s)

BB Military Press
09/14/06 (Age 25) = NA
09/14/07 (Age 26) = 1 x 205 lbs for 03 rep(s)
09/14/08 (Age 27) = 1 x 205 lbs for 03 rep(s)
09/14/09 (Age 28) = 1 x 225 lbs for 02 rep(s)
09/14/10 (Age 29) = 1 x 240 lbs for 01 rep(s)
09/14/11 (Age 30) = 1 x 245 lbs for 02 rep(s)
09/14/12 (Age 31) = 1 x 250 lbs for 01 rep(s)
09/14/13 (Age 32) = 1 x 250 lbs for 01 rep(s)
09/14/13 (Age 33) = 1 x 260 lbs for 01 rep(s)

Rear Delt Row
09/14/06 (Age 25) = NA
09/14/07 (Age 26) = NA
09/14/08 (Age 27) = NA
09/14/09 (Age 28) = NA
09/14/10 (Age 29) = NA
09/14/11 (Age 30) = NA
09/14/12 (Age 31) = 1 x 120 lbs for 05 rep(s) ea.
09/14/13 (Age 32) = 1 x 145 lbs for 03 rep(s) ea.
09/14/14 (Age 33) = 1 x 145 lbs for 08 rep(s) ea.


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