| Online Journals Keep an online workout journal so we can all learn and share ideas. Sub forum: Progress Pictures |
Registered Members don't see these ads. Register now it's free!
18-Jun-04, 10:52 PM
|
#31
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
It's the first couple of weeks of an HST cycle, and if you don't know what HST is the link to the site is HERE. I've just come off of 2 cycles of it back to back followed by a two week break from any weight training. I want to change up to a more traditional split now, but was going to work back up to heavier weight by using half a cycle or so and then changing up to a 3 day split (mon, tue, wed) with thursday being a cardio only day and a full body carb depletion workout fri followed by a carb-up all day fri. as I follow a CKD.
That is, anyway, the plan I am formulating as I go and is subject to change, LOL.
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
|
|
|
|
19-Jun-04, 09:54 AM
|
#32
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
|
Interesting article, never knew what HST was. Maybe one time I could try a couple/few cycles after we finish the current 3 month program just started. You end up getting the same number (or more) of sets anyway, just kindof interesting how its spread out more during the week. Also like the idea of less chance of injury....hm, interesting. Think I'll print that out.
-Amy
|
|
|
|
|
21-Jun-04, 09:38 PM
|
#33
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
Did full body workout fri, just never got around to posting it. Today is monday and am now switching up my routine to a traditional split, just haven't had time to make the split up yet, so had to hit the gym and wing it this morning.
Did back and shoulders as follows:
Deadlifts.....................................245x 5x5
Seated rows................................140x10x3
T-Bar rows..................................135front&90b ack x8x3
Hyperextensions...........................25x12,45 x12,45x10
Pullups (negatives only)..................bw x 3 x3
Assisted pullups................................110x3 (hold at top and go down slow)
Face pulls from upper pulley (standing)....90x10, 100x10x3
Arnie presses..................................45x10,50x 10,55x10
Bentover rear laterals........................15x10x2
Bent over cable rear lateral...............20x10,20x10,30x8
Seated smith machine press (just top 1/2)..140x10,150x10,150x8
Behind back cable shrug.......................150x10,155x15,155x15 |
|
|
|
|
22-Jun-04, 09:05 PM
|
#34
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
K, did the chest and abs this morning and am just starting mild doms (not really doms, just a bit sore) from yesterdays back and shoulder workout. Here's the damage from this morning:
Barbell bench press................................205x5x5
Incline dumbell bench press.....................70x8,70x8,70x7
Lying cable flyes....................................80x10,90x 8,100x8
Weighted dips (leaning forward for chest)...45x10,55x8,55x8,45x10
Incline weighted crunches......................25x20
Cable crunches.....................................130x2 0
Russian twists on ball.............................25x10 (each side)
Weighed crunches w/feet on ball..............25x20
Bicycle crunches...................................count to 60
Decline hip raises..................................20,25
I'm still working on the split, hehe, hard to find time, I have my 4 kids, 1 next-door kid, one from down the street. Mr. Mom is a FULL-time job! |
|
|
|
|
24-Jun-04, 08:39 AM
|
#35
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
Leg day
Squats............................................ .......................240x5x5
45' leg press............................................. ...............410x6x3
SLDL.............................................. ........................240x8x2
Plate loaded rotary calf machine (Single leg)..................135x8x3
Plate loaded rotary calf machine (Both legs)..................225x12x2
Let extensions........................................ .................210x8x2
Don't really know why did leg 5x5 squats AND then leg presses, guess I wanted to make damn sure I couldn't hardly walk for 2 or 3 days! Yesterday had fairly serious doms in shoulders and chest from starting this new split (coming of of HST workouts). Tommorrow going to blast arms and should be pretty much toast on the weekend! I'm working Sat. morning, so should be hell, but theres no stopping me now  : |
|
|
|
|
25-Jun-04, 07:50 AM
|
#36
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
Arms day
Seated tricep extensions.................................................. ..40x6x4
Tricep pushdowns w/ v-handle............................................ 100x6x4
Dips.............................................. .....................0x20,25x15,35x12
Seated alt. dumbell curls............................................. ........45x6x3
Surperset:
Light alt. incline dumbell curls accent. slow/stretch..................25x8x3
Underhand closegrip pulldowns......................................... .187.5x6x3
Dragcurls......................................... ......................60x6,70x6,70x6
Suprerset:
45lbs plate fingerllifts(one arm at a time)..........................2 sets of 20
Behind back barbell wrist curl.............................................1 45x10x2
Just read up on drag curls, seems I did them wrong, evidently supposed to
use an overhand grip, which I didn't.
I love dips, they are one of my favorite exercises of ALL!!!
I started eating more carbs yesterday and am going off CKD. I'm going to eat more carbs and either bulk for awhile or do something like mini bulking/cutting cycles. |
|
|
|
|
25-Jun-04, 11:09 AM
|
#37
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
|
Quote:
|
Originally Posted by Chipperoo
I have my 4 kids, 1 next-door kid, one from down the street. Mr. Mom is a FULL-time job!
|
ya, this is a good full body work out.... 
-Amy |
|
|
|
|
28-Jun-04, 11:31 PM
|
#38
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
Worked out at 5:00pm today, which is unusual. I usually work out early, early am (5:00am) before work, but wife is out of town and had to take the kids to childcare at YMCA to workout. Anyway, here's what I did:
Deadlilfts........................................ ......................255x5x5
Seated rows w/wide handle.......................150x8,160x8,170x6
T-Bar rows.............................................. ..............180x6x3
Weighted hyperextensions...........................45x10,45 x10,45x8
Medium grip pullups negatives only(bodyweight)..................4x2
Assisted parallel grip pullups.....................80asst.x5, 70asst.x5
Standing face pulls w/rope handle............100x10,100x10,110x8
Arnie presses...............................................50x 8,60x8,65x7
Seated bent-over rear lateral raises..............15x10,15x10,20x8
Barbell shrug..........front 245x8, behind back 245x6, front 245x8
Followed up by 20 min. walk on treadmill ~ HR of 125-130 bpm
Read lots of people say hypers mostly hit legs, but boy do I feel'em in lower back! First time really doing these, think I'll keep'em for awhile. |
|
|
|
|
30-Jun-04, 02:02 PM
|
#39
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
Stopped off at Y on way home from work yesterday and got an ab and arm workout in because I want to hit arms twice this week. Plan to do arms again Friday.Didn't have workout plan with me so did what I thought was right from memory (and that's not all that good, haha).
Incline crunch............................................ .........................0x20
Incline sit-up................................................ ........................0x20
cable crunch............................................ ........................120x20
Inline crunch w/med. ball.............................................. .......12x20
Cable crunch............................................ ........................120x20
Decline hip raises............................................ ........................20
Tri-set following:
Seated dumbbell curls............................................. .45x6,45x6,45x6
Light alt. incline dumbbell curls accent. slow/stretch......25x8,25x8,25x8
Underhand grip pull-ups............................................... .BWx5, BWx4
then Underhand grip pull-downs for last set..............................200x5
Barbell curls............................................. ........................85x5x3
Standing overhead rope extensions.....................100x10,110x8,120x6
Triceps pushdowns w/v-handle.............................100x8,110x5,110 x6
Dips.............................................. ......................50x8,0x20,50x8
45lb plate alternating finger lifts for forearms/grip
w/no rest between sets, just switched arms........................25,15,15
When I started to push up into starting position on 2nd set of dips, my left
calf cramped badly, got it worked out started to get back on dips and then
RIGHT calf cramped! Walked a bit, then did 20 bodyweight dips instead, but was able to do last set with 50lbs. I ran out of my cal.-mag.-zinc a few days
ago and this could be the culprit, although I
take ZMA a bedtime also, oh well, hope it's worked itself out by leg day. |
|
|
|
|
30-Jun-04, 03:52 PM
|
#40
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
Going to take rest day today. Traps, collarbone area, rear delts/ triceps sore so didn't want to do chest day today, would be better to wait till tomorrow. Legs still feels like cramping if put a lot of weight on it, so no legs, just gonna' rest! |
|
|
|
|
01-Jul-04, 09:24 PM
|
#41
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
Wife home so I worked out mid-day today. Triceps and shoulders were still sore, but not too bad. So I did chest and included dips, ya'll think I'm a "glutton for punishment"? Here's the workout:
Barbell bench press...........................210x5,210x5,205x5, 205x5,205x5
Incline dumbell bench press.......................................75x6,7 5x6,75x6
Lying cable flyes....................100x10,120x8,drop set130x4,90x8,80x10
Weighted dips leaning forward............................60x6,60x6,65x5,60x5
Started 1:10pm, Finished 2:00pm.... total time (not counting warmup) 50 min. |
|
|
|
|
01-Jul-04, 09:25 PM
|
#42
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
5:00pm
Back at the Y so kids could swim, so I did abs and then walked on treadmill for 45 min. average heart rate of 130bpm.
Ab workout:
Ball crunches.......................................... ..20
then did some trunk twists for ahwile, then
Weighted incline crunches..............35x15,45x10,45x10
Knee raises on dip station........................bw x 20 x 2
Cable crunches.......................140x10,150x10,155x1 0
Russian twists on ball............................25lb x 15 x 2
Bicycle crunches............................. ..count to 60 |
|
|
|
|
02-Jul-04, 08:48 PM
|
#43
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
Leg day
Started:5:05pm Finished:6:00pm Total: 55 min.
Squats............................................ .................250x5x5
Leg presses on 45*sled.......420x6,430x6,450x6,475x6,550x5
SLDL's............................................ ..................255x6x4
Plate loaded rotary calf.....................225x10,270x10,270x10
Standing calf machine........................................... 300x12
Planned on hitting biceps again, but was into the leg workout, did
more than I thought I would and didn't have time for bi's. Maybe
will get a chance tomorrow, if not, that's ok. |
|
|
|
|
03-Jul-04, 03:44 PM
|
#44
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
Got to the gym today and did abs and hit the bi's.
Took a friend's advice and dropped the weights and and did all exercises very SLOW and controlled.
Started: 10:30 Finished: 11:20 Total: 50 min.
Warmed up with 20 BW incline crunches and 20 BW ball crunches then
supersetted these:
Cable crunch..........................155x10,155x10,155x 10,155x10,155x12
Knee-ups on dip station..........................................1 0,10,10,15,20
Seated dumbell alt. curls..........................30x5,35x5,35x5,40x5 ,35x5
Supersetted these:
Incline dumbell curls w/good stretch at bottom.......................25x7x3
Lat pulldown w/close underhand grip...................................150x7x3
Plate finger lifts............................................. .........45x25 each side
Behind back lower pulley wrist curls.........155x20 reg speed, then very slow 125x10, 120x10
Drag curls on smith machine......................................50x8, 50x8,55x8
Felt like a very good workout. |
|
|
|
|
05-Jul-04, 02:49 PM
|
#45
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
Started new 3 day split today, this week doing lighter weights very slowly and controlled.
Start: 9:15 am Finished: 10:22 Total: 1 hr. 7 min.
Superset
Standing side laterals............................15x8.20x8,15x8
Arnie presses.......................................50x8 ,45x8,45x8
Incline rear laterals facing bench..............10x8,15x8,15x8
Dumbell rear delt rows...................................50x8,50x8
Standing face pulls w/rope......................80x8,80x8,80x8
Barbell benchpresses...................................... .185x5x5
Superset
Incline flyes..........................................35x 6,35x6,35x6
Incline dumbell presses............................50x6,45x6,45x6
Weighted dips........................................40x6,4 0x6,40x6
Superset
Standing overhead barbell triceps extensions..75x6,75x6,75x6
Triceps pushdowns w/v-handle................100x6,100x6,100x6
Did the pushdowns of different station than ususall (it was taken) and 100 lbs on it was less resistance that 100 lbs on the one I usually use. |
|
|
|
 |
|
|
Tags
|
| arm dumbbell, arm pulldowns, arm row, arm rows, arm workout, arnie presses, assisted pull, assisted pullups, average heart, average heart rate, ball crunches, bar curl, bar curls, bar rows, barbell bench press, barbell curl, barbell curls, barbell press, barbell row, barbell shrug, barbell shrugs, barbell wrist, barbell wrist curls, behind neck, bell curls, bell press, bench press, bench presses, body workout, box squats, cable cross, cable crunch, cable crunches, cable curl, cable curls, cable flyes, cable pull, cable push, cable pushdown, cable rope, cable row, cable rows, cable tricep, cable triceps, calf machine, calf press, calf presses, calf raise, calf raise machine, calf raises, chest press, chest presses, concentration curls, cup low, curl bar, cutting cycle, decline bench, decline crunch, delt raises, delt row, dip station, dumbbell bench, dumbbell bench press, dumbbell curl, dumbbell curls, dumbbell fly, dumbbell flyes, dumbbell incline, dumbbell kickbacks, dumbbell press, dumbbell presses, dumbbell row, dumbell bench, dumbell bench press, dumbell curl, dumbell curls, dumbell press, dumbell presses, dumbell row, fairly low, flat bench, flat bench press, grip chin, grip chinups, grip lat, grip pull, grip pulldown, grip pulldowns, grip pullup, grip pullups, hammer curl, hammer curls, hammer str, heart rate, heavy deads, heavy squats, heavy weights, high pull, higher fat, hst cycle, incline barbell, incline bench, incline crunch, incline crunches, incline curl, incline curls, incline dumbbell press, incline dumbell press, incline fly, incline press, incline sit, intensity interval, knee raises, kneeling cable, lat pull, lat pulldown, lat raise, lateral raise, lateral raises, leaning forward, leg curl, leg dead, leg deadlift, leg extension, leg press, leg press machine, leg workout, lifting weights, low cable, low cal, low carb, lying leg curl, lying leg curls, machine press, medium grip, medium intensity, moderate intensity, moderate pace, moving forward, neutral grip, overhand grip, overhead extension, overhead extensions, overhead tricep, personal record, plate loaded, pound bar, preacher curl, pumping iron, quit smoking, raise machine, rear delt raises, rear delt row, rear delts, rear lat, rear lateral, rear lateral raise, rear laterals, reverse crunch, reverse wrist, reverse wrist curls, rotary calf, row machine, russian twists, scoop whey protein, seated cable row, seated cable rows, seated calf raise, seated calf raises, seated dumbbell, seated dumbell, seated leg curl, seated overhead, seated row, shoulder workout, sissy squats, skull crushers, slight incline, smith machine, standing cable, standing calf raise, standing calf raises, standing dumbell, standing ez, stiff leg, stiff leg deadlift, stiff leg deadlifts, still sore, still working, straight arm, strength train, strength training, tricep cable, tricep ext, tricep extension, tricep extensions, tricep pushdowns, triceps extensions, triceps push, triceps pushdowns, underhand grip, wait till, weight loss, weight training, weighted crunch, weighted crunches, weighted decline, weighted dips, weighted hyperextension, weighted incline, whey protein, wide grip, wide grip pull, | |
