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16-Jul-03, 03:21 AM
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#151
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Registered User
Join Date: Jan 2003
Posts: 1,679
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The pain.... oh, the pain! Layoffs aren't my thing. I get sore just about every time I train so should have guessed something like this would happen. But damn...
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16-Jul-03, 11:48 AM
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#152
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Mwuahhahha (evil laugh)! Hey ebon, I was sore from that super slow workout for like 3 days! Hope you get over it bud.
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17-Jul-03, 03:28 AM
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#153
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Thursday 07/17/03
Wide-grip pullup
B+5kg of 8 sets of 3
Power snatches
40kg for 10 sets of 2
Incline dumbell curl
12,5kg for 5 sets of 5
Seated leg curl
55kg for 8 sets of 5
35 min on the bike (have a new book so I kind of lost track of time). Legs and front delts were supersore which I re-realised when I started work on the power snatches. Good bar speed nontheless.
It's too damn hot though. I can't sleep worth a damn in weather like this. (I cut a few sets out of today's workout as a result.) And it sucks that just sitting at the computer has sweat running down my back... Can you say "dehydrated"?  |
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18-Jul-03, 02:58 AM
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#154
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Friday 07/18/03
Bench press
70kg for 10 sets of 3
Overhead cable extension
30kg for 3 sets of 5
Squats
95kg for 10 sets of 3
Stayed fairly ligt on the squats, I'm not about to re-injurne myself. Focused on an explosive concentric phase on the benches. Hard to accelerate that kind of weight but the effort is worth it. Totally screwed up my weight for the triceps work... the heat is getting to my brain. Cut two sets because of it. 25 min on the bike. |
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19-Jul-03, 05:05 PM
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#155
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Time for a slight alteration of my routine. I'm keeping all my lifts (some subs for the auxilary work) because they're all good movements. I'm changing some set/rep schemes and adding a few interesting old-timer techniques for a few weeks to get some variety. So, starting Monday, here's how it goes:
Monday - Pull
Hang high pull 8 sets of 3
Snatch- grip deadlift 10 sets of 1
Barbell curl 3 sets of 5
Zercher good morning 5 sets of 5
Shrug isometric hold 5 sets of 1
Tuesday - Push
Incline press 8 sets of 1
Push jerk 10 sets of 3
Pushdown 3 sets of 5
Front squat 10 sets of 3
Leg extension 2 sets of 20
Thursday - Pull
Wide-grip pullup 8 sets of 3
Power snatch 10 sets of 2
Pullup isometric hang 5 sets of 1
Incline curl 5 sets of 3
Seated leg curl 10 sets of 3
Friday - Push
Bench press (emphasize eccentric, explosive concentric) 8 sets of 3
Isometric Smith press 5 sets of 1
Overhead cable extension 5 sets of 3
Squat 8 sets of 5
Leg press (emphasize eccentric, explosive concentric) 5 sets of 2
Nothing fancy. No sets taken to failure. Still limiting rest times to 60 seconds for regular sets and 30 seconds for isometric work. |
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21-Jul-03, 03:29 AM
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#156
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Monday 07/21/03
High pull from hang (alternating grips)
70kg for 8 sets of 3
Snatch-grip deadlift
110kg for 8 sets of 1
Shrug isometric holds
140kg for 5 sets of 1 (hold about 8-10 sec)
Barbell curl
35kg for 3 sets of 5
Hopped on the bike for 30 min of low-intensity cardio. Fairly good workout. Switched between snatch and clean grips every other set for the high pulls. Started conservatively on the singles for deadlifts. Ripped a callous during my 4th shrug hold. Well, it might have been the 3rd, didn't notice until there was blood on the bar. |
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22-Jul-03, 03:14 AM
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#157
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Tuesday 07/22/03
Incline press
75kg for 8 sets of 1
Push jerk
45kg for 10 sets of 3
Pushdown
30kg for 3 sets of 5
Front squat
70kg for 10 sets of 3
Leg extension
25kg for 2 sets of 20
30 min on the bike with my book. Sweating like a pig every time I hit the gym. Still sweating actually and my workout ended about 40 min ago. Man... |
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23-Jul-03, 06:55 PM
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#158
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Registered User
Join Date: Jul 2003
Age: 25
Posts: 641
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Hey ebon, ever think about maybe putting in (-) the weight in lbs.? Just really hard for guys like me to grasp what kinda weight youre using.
Maybe something like this:
Quote:
Incline press
75kg(165) for 8 sets of 1
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23-Jul-03, 07:55 PM
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#159
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Read his first post in the journal. to convert kg to pounds, multiply by 2.2. An easy way for me is to do this.
70kg, double it, making it 140. Now, divide the original kg number by 5. 70/5 is 14. Add 14 to 140, 154. That is the conversion.
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24-Jul-03, 03:28 AM
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#160
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Thursday 07/24/03
Wide- grip pullup
B+5kg for 8 sets of 3
Iso. chinup hold + neg. (30 sec rests)
B+20kg for 5 sets of 1
Power snatch
45kg for 10 sets of 2
Incline dumbell curl
16kg for 5 sets of 3
Seated leg curl
65kg for 8 sets of 3
Did 15 heavy-duty min on the Stairmaster and was done. The isometric chins were murder. Resulted in a few pressouts on the snatches... |
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24-Jul-03, 03:29 AM
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#161
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by MonStar
Hey ebon, ever think about maybe putting in (-) the weight in lbs.?
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No. I don't care to spend that time calculating my weights. If anyone wants to know then they can do the math. |
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25-Jul-03, 03:20 AM
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#162
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Friday 07/25/13
Neg. emph. explosive bench press
50kg for 8 sets of 3
Iso. hold Smith bench
120kg for 4 sets of 1 (5 sec)
Overhead cable ext.
27.5kg for 5 sets of 3
Squat
90kg for 8 sets of 5
My gym doesn't have a power rack anymore so I had to do the isometric work in the Smith machine. Sucks. Felt good though. Threw in the usual stabilizing work for the knee and som ab work. |
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31-Jul-03, 12:32 PM
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#163
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Monday 07/28/03
High pulls from the hang (varying grips)
72.5kg for 8 sets of 3
Snatch-grip deadlift
115kg for 10 sets of 1
Barbell curl
35kg for 3 sets of 5
Did some time on the bike and was done.
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31-Jul-03, 12:32 PM
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#164
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Have had three days away from the iron (only two workout days though) since I left for a brief trip. Traps are still sore from Monday. Can't wait to be back in the gym tomorrow though. |
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01-Aug-03, 03:01 AM
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#165
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Friday 08/01/03
Neg. emph. explosive bench press
50kg for 8 sets of 3
Iso. hold Smith bench
120kg for 5 sets of 1
Overhead cable ext.
27,5kg for 5 sets of 3
Squat
95kg for 8 sets of 5
Did some ab and calf work and was out of the gym in about 45 min. Doing pretty good time with the limited rest.
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