Sampson 7's Log Comments
Moderators: Ironman, Jungledoc, ianjay, stuward
Sampson 7's Log Comments
Please feel free to comment on my log here.
Here is my current routine:
Day 1:
Bench Press
Decline Bench
Lying Triceps Extension
ALT: Standing Triceps Ext:
OR: Triceps Kickback
Day 2:
Rest
Day 3:
Deadlifts
Bent Over Rows
Curl or Prone Incline Curl
Self Resistance Neck
Day 4
Run
Day 5:
Military Press
Rear Delt Row
Side Lat Raise
Cuban Rotations
Day 6:
Squats
Pullovers
SLDL
Calf Raise
Day 7:
Run
Day 1:
Bench Press
Decline Bench
Lying Triceps Extension
ALT: Standing Triceps Ext:
OR: Triceps Kickback
Day 2:
Rest
Day 3:
Deadlifts
Bent Over Rows
Curl or Prone Incline Curl
Self Resistance Neck
Day 4
Run
Day 5:
Military Press
Rear Delt Row
Side Lat Raise
Cuban Rotations
Day 6:
Squats
Pullovers
SLDL
Calf Raise
Day 7:
Run
Hi Sampson. looks like you have a decent schedule going on. I like muscle snatches vice the cuban rolls, as they are a great warm up when taken from the ground, but that's just my preference. Anyway, not sure if you got my PM or not, but love that site in your link. Tks for putting it in your signature line.
Tim
Tim
I got your PM. Yes, it is a great site.TimD wrote:Hi Sampson. looks like you have a decent schedule going on. I like muscle snatches vice the cuban rolls, as they are a great warm up when taken from the ground, but that's just my preference. Anyway, not sure if you got my PM or not, but love that site in your link. Tks for putting it in your signature line.
Tim
Also, I plan on adding L-Laterals to my shoulder day.
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55
-
Manofsteel319
- Junior Member
- Posts: 271
- Joined: Thu May 01, 2008 1:10 pm
If you want to get back on track with the Bill Starr program, just start over with the prescribed Mon,weds,fri schedule. Don't try to catch up. If you have been off a week or 2, go back to the weights you did earlier and restart your progression. It's better to go too light than too heavy when restarting. The worst case it takes you another week to catch up but you're more likely to delay plateaus.
6/29/08:
Note: These comments refer to my 6/29/08 workout.
Self Resistance Neck hold all 4 directions for 10 seconds each
NOTES ON THIS WORKOUT:
I've never tried the Upright Row before. I tried it, and could not do it. I can barley even get into the position with nothing in my hands. I am not flexible enough. Simply holding the bar only, I could not get past upper middle chest area. Therefore, I substituted the Side Lateral Raise with palms facing backwards. It is much harder with the palms facing back.
I started the weight on the Shrug too heavy. I need to start lighter for more of a warmup for the exercise.
Order of exercises:
I did not like how the whole workout felt. I think I need to change the order to this:
Military Press
Rear Delt Row
Behind the Neck Press
Side Lateral Raise
Shrug
Self Resistance Neck
Note: These comments refer to my 6/29/08 workout.
Self Resistance Neck hold all 4 directions for 10 seconds each
NOTES ON THIS WORKOUT:
I've never tried the Upright Row before. I tried it, and could not do it. I can barley even get into the position with nothing in my hands. I am not flexible enough. Simply holding the bar only, I could not get past upper middle chest area. Therefore, I substituted the Side Lateral Raise with palms facing backwards. It is much harder with the palms facing back.
I started the weight on the Shrug too heavy. I need to start lighter for more of a warmup for the exercise.
Order of exercises:
I did not like how the whole workout felt. I think I need to change the order to this:
Military Press
Rear Delt Row
Behind the Neck Press
Side Lateral Raise
Shrug
Self Resistance Neck
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55
Well, when I was on the Bill Starr program, it was about an hour, but now I am on a modified version of this: http://www.davedraper.com/draper-favorite-workout.html Which takes between an hour and a half and two hours.Jungledoc wrote:How long does your workout take? I struggle to keep my time down, but there's always one more exercise that I think I need, so the workout grows.
Hour and a half to two hours? Sounds too long. I don't know the exacts, but I always look at the clock and try to keep my lift to 1 hour, 1 hour and 15 mins max. I don't know the exact process, but the body produces cortisol to protect the body from stress, which catabolizes muscle. Maybe I'm just looking at this wrong, but a lift shouldn't be more than an hour if the pace is right??
I agree that it sounds too long, but I brought it up because I'm struggling to get my workout time down. My routine doesn't look too long to me, but at times I'm there, depending on rest times (which I seldom actually time, just "go by feel") for more than two hours. I'd like to get the time down, but I don't know what to cut out. Maybe I should be more strict with rest times.brook011 wrote:Hour and a half to two hours? Sounds too long. I don't know the exacts, but I always look at the clock and try to keep my lift to 1 hour, 1 hour and 15 mins max. I don't know the exact process, but the body produces cortisol to protect the body from stress, which catabolizes muscle. Maybe I'm just looking at this wrong, but a lift shouldn't be more than an hour if the pace is right??
Maybe I'll put a question about this on the General forum.