Sampson 7's Log Comments

Sampson7 · Post by **Sampson7** » Fri Nov 10, 2006 12:33 pm

Please feel free to comment on my log here.

Sampson7 · Post by **Sampson7** » Fri Nov 10, 2006 12:38 pm

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

Sampson7 · Post by **Sampson7** » Fri Nov 10, 2006 5:30 pm

I had taken Cuban Rotations out of my workout months back becuase they were too hard with just the bar, but today I added them back in, and did 5 sets of 5 reps with the 40 pound olympic bar today.

Post by **TimD** » Sat Nov 11, 2006 10:43 am

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

Sampson7 · Post by **Sampson7** » Sat Nov 11, 2006 10:51 am

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

I got your PM. Yes, it is a great site.
Also, I plan on adding L-Laterals to my shoulder day.

Manofsteel319 · Post by **Manofsteel319** » Wed May 07, 2008 8:09 am

Hey how do those straight leg dead lifts feel? Are they really though on the lower back? It seems like after I dead lift crazy heavy like i did last week last set being 365 it takes my lower back awhile to recover. Just curious.

john corless

Post by **stuward** » Mon May 26, 2008 8:20 am

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.

Sampson7 · Post by **Sampson7** » Sun Jun 29, 2008 7:56 pm

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

Post by **Jungledoc** » Fri Jul 25, 2008 6:14 pm

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.

Sampson7 · Post by **Sampson7** » Fri Jul 25, 2008 8:27 pm

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.

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.

TheHeb · Post by **TheHeb** » Wed Jul 30, 2008 9:23 pm

So if you get a haircut will you lose 60 pounds off of your 1RM? Just curious.

brook011 · Post by **brook011** » Thu Jul 31, 2008 1:32 am

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??

Post by **Jungledoc** » Sun Aug 03, 2008 1:48 am

TheHeb wrote:So if you get a haircut will you lose 60 pounds off of your 1RM? Just curious.

I got this, even if no one else did! It deserves a small muffled chuckle.

Post by **Jungledoc** » Sun Aug 03, 2008 1:50 am

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??

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.

Maybe I'll put a question about this on the General forum.

Post by **Jungledoc** » Thu Aug 14, 2008 7:18 am

SLEPT IN until 4:00?!? When do you usually get up?