ExRx.net

P.S. I do still plan on posting on this forum, just not as regularly.

The forum regular's may remember a little while ago I was recommended checking out crossfit.com by TimD. Unfortunately that has led to the death of my pursuit of dunking, and hence the reason for my journal here. Make no mistake, I will continue to train, though I will incorporate a lot more crossfi...

Snatch 1/3/65,75,85 1/1/95 CaJ 1/5/135 1/4/145 1/3/155 1/1/165 Bench press 1/4/165 5/5/195 1/5/200 Hanging situps 1/6/ And then I did a balls-to-the-wall 500 meter row: HR before - 117 500 meter - 1:37.0 HR after - 176 ...and nearly killed myself. But I'm really pleased. I think with a little traini...

First off, you bench 365? damn, you must be huge. I think you're starting too low. For you I think 1/225 1/275 1/315 2/350-365 would be better. Here's how I do it... I rotate between 4 types of workouts, 5x5, 4x4, 3x3 and pyramid, where I use the same weight for each of my AxA types sets. Recenly I ...

Oh, I also did three 'experimental' sets of hanging sit-ups
1/8
1/6
1/3.5

I am looking forward to doing more of these, they are much more fun than regular sit-ups.

Shrug 3/4/185 BO Row 1/4/95,115,135 Cable Row 1/4/120,160,170 1/8/170 (only goes up to 170) Cardio - Rowing machine, Balls to the wall for 2 min intervals: HR before 1st (after lifting) - 118 HR after 1st interval - 164 Time until HR returned to 119 - 2:41 HR after 2nd interval - 171 Time until HR r...

Snatch
3/1/45,65,90

CaJ
2/1/135,155

Deadlift
1/5/225
1/4/275
3/3/315

Squat (on smith machine)
1/5/225
4/4/275

If those are your 1RMs from right now then it's fine to go light for a few weeks, but if those are your lifetime 1RMs (you said you used to lift) then you should fine out what you can handle now. If your goal is powerlifting then you'll want to work with at least 80%... in your light phase, and you'...

Since I've decided to track a list of nine I'm going to repost my current levels in all of them. My pr in bench press is new, as of today! DB Military press - 65lbs (each hand) Weighted dips - 45lbs Bench press - 260lbs Sna+OHSQ - 0lbs (I'm not giving myself credit for it until I perform it, I think...

Bench press
1/4/195
1/3/220
1/2/235
1/1/245,250,255,260 (new pr!)

WDips
2/4/45lbs

WPU
1/3/60lbs

I'm happy because both my brother and my dad went to work out with me, hopefully they'll get hooked!

Yeah I was debating bent-over row and cable row, but I think for cardio I'm going to start doing rowing, so cable row will be boosted by that.

I've decided on a list of 9 exercises that I want to track my progress in, but I was wondering if there are any glaring omissions. I think together they pretty well measure total body fitness. These aren't the only exercises that I'll do, although they constitute most of the exercises that I'll do f...

Upper body lift day, I've been waiting to hit the bench since Monday!

Bench press
2/4/190
4/4/215
1/4/220 (so I'll move my 5x5 to 195 next week, Sat is a max effort day)

Military press
3/4/65

WDips
3/4/25lbs

CaJ
1/1/135
attempt at 1/1/155, too soon after last night's legs/back workout

Late night workout:

Full squat (again, cleaned from floor)
2/4/145

Weighted pullup
1/4,4,5/45lbs

Shrug
3/4/195

Deadlift
1/4/245,295
3/3/315

Well said Ironman. I don't think about that because, in the summertime, I do my stuff on the back porch (I have three bars and close to a thousand pouds of weight, with adjustable DB's), and in the winter, I can move it indoors. The people that go to commercial gyms though, might have a problem. Ti...