Cardio - HIIT
Mini-trampoline
Warm Up: Five minutes
High Intervals: Six at one minute
Low Intervals: Five at one minute
Cool Down: Five minutes
Total Time: 21 minutes
Followed with some rolling around on the foam roller.
t
yadmit's journal
Moderators: Ironman, Jungledoc, jethrof, stuward, parth
Week Two - Day One - Light Day
Start: 12:06pm
Finish: 1:06pm
Warm Up: Three minutes on the Concept II
Parallel Bar Dips: 5/5/5/5/3
DB Bench Press: 15x5/20x5/30x5/40x5/45x5
Seated Cable Rows: 70x5/80x5/100x5/120x5/140x5
Front Squats: 45x5/55x5/75x5/95x5/125x5
BB SLDL: 95x5/115x5/145x5/165x5/195x5
EZ Bar 21's: 35x21/35x21
Thoughts: Busy gym at this time of day. Anyhoo, I followed this up with about ten minutes of stretching. I am very tired today as I am filling in for the morning guy. I still matched last weeks numbers and even added the Dips for fun. Lot of sweat today. And I took about 30 second rests.
t
Start: 12:06pm
Finish: 1:06pm
Warm Up: Three minutes on the Concept II
Parallel Bar Dips: 5/5/5/5/3
DB Bench Press: 15x5/20x5/30x5/40x5/45x5
Seated Cable Rows: 70x5/80x5/100x5/120x5/140x5
Front Squats: 45x5/55x5/75x5/95x5/125x5
BB SLDL: 95x5/115x5/145x5/165x5/195x5
EZ Bar 21's: 35x21/35x21
Thoughts: Busy gym at this time of day. Anyhoo, I followed this up with about ten minutes of stretching. I am very tired today as I am filling in for the morning guy. I still matched last weeks numbers and even added the Dips for fun. Lot of sweat today. And I took about 30 second rests.
t
Week Two - Day Two - Medium Day
Start: 12:49pm
Finish: 1:53pm
Frog Crunches: 12x3
Crunches: 12x3
Parallel Bar Dips: 5x5
DB Bench Press: 25x5/35x5/45x5/50x5/55x5
Seated Cable Rows: 80x5/110x5/130x5/150x5/180x5
Front Squats: 55x5/85x5/105x5/130x5/150x3
BB Good Mornings: 45x5/55x5/65x5/75x5/95x5
Thoughts: Tried to keep this to 60 second rest periods. It did vary a bit, particularly with the Squats as I was changing weights. My math sucks, so that set me back. Ha.
Other notes:
It wasn't the best form on the last rep of the Cable Rows. I decided not to hurt myself on the Front Squats, so I kept it to three reps. I may have been able to push out a fourth, but figured no point in getting hurt. I added the Dips again just for fun.
My right pec felt a little tight. That may have been from the Dips on Wednesday. Will see how it is on Friday. It doesn't hurt right now, so it may just be DOMS.
I dropped Rope Wrist Curls and Seated Calf Raises and opted for some extra time stretching.
Overall, good workout despite being very tired.
t
Start: 12:49pm
Finish: 1:53pm
Frog Crunches: 12x3
Crunches: 12x3
Parallel Bar Dips: 5x5
DB Bench Press: 25x5/35x5/45x5/50x5/55x5
Seated Cable Rows: 80x5/110x5/130x5/150x5/180x5
Front Squats: 55x5/85x5/105x5/130x5/150x3
BB Good Mornings: 45x5/55x5/65x5/75x5/95x5
Thoughts: Tried to keep this to 60 second rest periods. It did vary a bit, particularly with the Squats as I was changing weights. My math sucks, so that set me back. Ha.
Other notes:
It wasn't the best form on the last rep of the Cable Rows. I decided not to hurt myself on the Front Squats, so I kept it to three reps. I may have been able to push out a fourth, but figured no point in getting hurt. I added the Dips again just for fun.
My right pec felt a little tight. That may have been from the Dips on Wednesday. Will see how it is on Friday. It doesn't hurt right now, so it may just be DOMS.
I dropped Rope Wrist Curls and Seated Calf Raises and opted for some extra time stretching.
Overall, good workout despite being very tired.
t
Week Two - Day Three - Heavy Day
Start: 12:21pm
Finish: 1:26pm
Hanging Leg Raises: 12x3
Bicycles: 12x3
BB Bench: 55x5/95x5/135x5/155x5/165x5
Seated Cable Rows: 90x5/120x5/150x5/170x5/190x5
Hack Squats: 65x5/95x5/115x5/120x5/125x5
DB SLDL: 30x5/40x5/50x5/60x5/65x5
Calf Raises: 20x3xBW
Thoughts: It's funny, I never feel really spent after heavy day. But at the time of the movements, I know I'm done and reached my limit of that particular exercise. I think it might have something to do with the longer rest periods. I take about 90 seconds to two minutes between sets.
I will up the Calf Raises to four sets of 20. I may even be a rebel and try Front Squats next Friday.
t
Start: 12:21pm
Finish: 1:26pm
Hanging Leg Raises: 12x3
Bicycles: 12x3
BB Bench: 55x5/95x5/135x5/155x5/165x5
Seated Cable Rows: 90x5/120x5/150x5/170x5/190x5
Hack Squats: 65x5/95x5/115x5/120x5/125x5
DB SLDL: 30x5/40x5/50x5/60x5/65x5
Calf Raises: 20x3xBW
Thoughts: It's funny, I never feel really spent after heavy day. But at the time of the movements, I know I'm done and reached my limit of that particular exercise. I think it might have something to do with the longer rest periods. I take about 90 seconds to two minutes between sets.
I will up the Calf Raises to four sets of 20. I may even be a rebel and try Front Squats next Friday.
t
Week Three - Day One - Light Day
Start: 7:45am
Finish: 8:48am
Bicycles: 12x3
Leg Raises: 12x3
Parallel Bar Dips: 5x5
DB Bench Press: 15x5/20x5/30x5/40x5/45x5
Seated Cable Rows: 70x5/80x5/100x5/120x5/140x5
Front Squats: 55x5/65x5/85x5/105x5/135x5
BB SLDL: 105x5/125x5/155x5/205x5/215x5
EZ Bar 21s: 35x21x2
Thoughts: Upped the Front Squats and the BB SLDLs. Pretty damned heavy on the DLs. Good sweat today, though.
Followed with ten minutes of stretching.
t
Start: 7:45am
Finish: 8:48am
Bicycles: 12x3
Leg Raises: 12x3
Parallel Bar Dips: 5x5
DB Bench Press: 15x5/20x5/30x5/40x5/45x5
Seated Cable Rows: 70x5/80x5/100x5/120x5/140x5
Front Squats: 55x5/65x5/85x5/105x5/135x5
BB SLDL: 105x5/125x5/155x5/205x5/215x5
EZ Bar 21s: 35x21x2
Thoughts: Upped the Front Squats and the BB SLDLs. Pretty damned heavy on the DLs. Good sweat today, though.
Followed with ten minutes of stretching.
t
Week Three - Day Three - Medium Day
Start: 12:35pm
Finish: 1:40pm
Hanging Leg Raises: 12x3
Frog Crunches: 12x3
Parallel Bar Dips: 5x5
DB Bench Press: 25x5/35x5/45x5/50x5/55x5
Seated Cable Rows: 80x5/110x5/130x5/150x5/180x5
Front Squats: 55x5/85x5/105x5/135x5/155x5
BB Good Mornings: 45x5/55x5/65x5/75x5/95x5
Rope Wrist Curls: 5lbsx3 - four sets
Thoughts: I'm still getting a pinching feeling in my right shoulder during the Seated Cable Rows. May switch to Bent Over Rows if this continues.
I followed this with five minutes of stretching. I'm beat.
t
Start: 12:35pm
Finish: 1:40pm
Hanging Leg Raises: 12x3
Frog Crunches: 12x3
Parallel Bar Dips: 5x5
DB Bench Press: 25x5/35x5/45x5/50x5/55x5
Seated Cable Rows: 80x5/110x5/130x5/150x5/180x5
Front Squats: 55x5/85x5/105x5/135x5/155x5
BB Good Mornings: 45x5/55x5/65x5/75x5/95x5
Rope Wrist Curls: 5lbsx3 - four sets
Thoughts: I'm still getting a pinching feeling in my right shoulder during the Seated Cable Rows. May switch to Bent Over Rows if this continues.
I followed this with five minutes of stretching. I'm beat.
t
Week Three - Day Three - Heavy Day
Start: 7:39am
Finish: 8:49am
Hanging Leg Raises: 12x3
Frog Crunches: 12x3
Front Squats: 55x5/95x5/115x5/145x5/160x5
BB Bench Press: 55x5/95x5/135x5/155x5/165x5
Seated Cable Rows: 90x5/120x5/150x5/170x5/190x5
DB SLDL: 30x5/40x5/50x5/60x5/65x5
Calf Raises: 20x4
Thoughts: Happy with my Front Squat. It was bugger cleaning that weight from the floor, so I think I'll stick with that wight for a while. Still got a pinch in my right shoulder with the Rows. I switched from the small handle to the cable curl handle. It made a bit of difference.
Stretched for about ten minutes afterwards.
This felt good today. I even received a few compliments!
t
Start: 7:39am
Finish: 8:49am
Hanging Leg Raises: 12x3
Frog Crunches: 12x3
Front Squats: 55x5/95x5/115x5/145x5/160x5
BB Bench Press: 55x5/95x5/135x5/155x5/165x5
Seated Cable Rows: 90x5/120x5/150x5/170x5/190x5
DB SLDL: 30x5/40x5/50x5/60x5/65x5
Calf Raises: 20x4
Thoughts: Happy with my Front Squat. It was bugger cleaning that weight from the floor, so I think I'll stick with that wight for a while. Still got a pinch in my right shoulder with the Rows. I switched from the small handle to the cable curl handle. It made a bit of difference.
Stretched for about ten minutes afterwards.
This felt good today. I even received a few compliments!
t
Week Four - Day One - Light Day
Start: 8:00am
Finish: 8:57am
Leg Raises: 12x3
Bicycles: 12x3
DB Bench: 20x5/30x5/40x5/50x5
Seated Cable Rows: 70x5/80x5/100x5/120x5/140x5
Front Squats: 55x5/65x5/85x5/105x5/135x5
BB SLDL: 105x5/135x5/165x5/215x5/225x5
EZ Bar 21's: 35x21x2
Thoughts: Okay, I'm done with Seated Cable Rows. I love this movement, but until I can figure out why I get the pinching feeling in my shoulder, I'm gonna do a different back movement. I gave BO Rows a try (just a couple of reps) and the same with Seated Machine Rows. Both never seemed to aggravate the shoulder. I did try a different handle (cable with handles atattched) and it didn't let me do a trunk flexion at all. This made the weight feel that much heavier, too.
I also dropped Parallel Bar Dips as I feel these may be causing some undo stress on my shoulder.
I upped the SLDSs and the DB Bench.
Followed this thing with about seven minutes of stretching.
t
Start: 8:00am
Finish: 8:57am
Leg Raises: 12x3
Bicycles: 12x3
DB Bench: 20x5/30x5/40x5/50x5
Seated Cable Rows: 70x5/80x5/100x5/120x5/140x5
Front Squats: 55x5/65x5/85x5/105x5/135x5
BB SLDL: 105x5/135x5/165x5/215x5/225x5
EZ Bar 21's: 35x21x2
Thoughts: Okay, I'm done with Seated Cable Rows. I love this movement, but until I can figure out why I get the pinching feeling in my shoulder, I'm gonna do a different back movement. I gave BO Rows a try (just a couple of reps) and the same with Seated Machine Rows. Both never seemed to aggravate the shoulder. I did try a different handle (cable with handles atattched) and it didn't let me do a trunk flexion at all. This made the weight feel that much heavier, too.
I also dropped Parallel Bar Dips as I feel these may be causing some undo stress on my shoulder.
I upped the SLDSs and the DB Bench.
Followed this thing with about seven minutes of stretching.
t
Week Four - Day Two - Medium Day
Start: 7:53am
Finish: 8:55am
Frog Crunches: 12x3
Crunches: 12x3
DB Bench Press: 30x5/40x5/50x5/55x5/60x5
Lat Pulldowns: 80x5/100x5/120x5/140x5/160x5
Front Squats: 55x5/85x5/105x5/135x5/155x5
BB Good Mornings: 45x5/55x5/65x5/75x5/95x5
Rope Wrist Curls: 5lbsx3x4
Seated Calf Raises: 90lbsx20x4
Thoughts: No pinching of the shoulder with the Lat Pulldowns.
Good weight on the Front Squats.
About 60 second rest periods.
I finished with about five minutes of stretching.
I received my copy of "The New Rules Of Lifting" last night. Will get into that. Finished "Your Body Revival" last night. Good stuff. Straight forward and no nonsense.
t
Start: 7:53am
Finish: 8:55am
Frog Crunches: 12x3
Crunches: 12x3
DB Bench Press: 30x5/40x5/50x5/55x5/60x5
Lat Pulldowns: 80x5/100x5/120x5/140x5/160x5
Front Squats: 55x5/85x5/105x5/135x5/155x5
BB Good Mornings: 45x5/55x5/65x5/75x5/95x5
Rope Wrist Curls: 5lbsx3x4
Seated Calf Raises: 90lbsx20x4
Thoughts: No pinching of the shoulder with the Lat Pulldowns.
Good weight on the Front Squats.
About 60 second rest periods.
I finished with about five minutes of stretching.
I received my copy of "The New Rules Of Lifting" last night. Will get into that. Finished "Your Body Revival" last night. Good stuff. Straight forward and no nonsense.
t
