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04-Aug-03, 03:43 AM
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#166
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Monday 08/04/03
High pull from hang (varied grip)
75kg for 8 sets of 3
Snatch- grip deadlift
120kg for 10 sets of 1
Iso. hold shrug
140kg 2 holds
Barbell curl
37.5kg for 3 sets of 5
Did some time on the bike and some ab work. My callouses started ripping towards the end of the deadlifts so I had to limit the shrug holds.
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Last edited by ebon00; 05-Aug-03 at 02:42 AM.
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05-Aug-03, 02:45 AM
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#167
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Tuesday 08/05/03
Incline press
77.5kg for 3 sets of 1
75kg for 2 sets of 1
Push jerk
47.5kg for 10 sets of 3
Pushdown
30kg for 3 sets of 5
Front squat
75kg for 5 sets of 3
Adductors, heck the entire hip region really, was screaming bloody murder after the deadlifts yesterday. I wisely limited my squatting. I cannot understand my inclines. I struggle like a man possessed with these and I get nothing. Then, I ram up 10 sets of 3 of push jerks with no problem (and it's not a light weight for me). What the hell is going on? |
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05-Aug-03, 12:21 PM
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#168
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Why don't you play with the level of incline, point it more up or more down until you find a good spot for you. Everyone has exercises they're good and not good at.
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05-Aug-03, 05:26 PM
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#169
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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 abarlament
Why don't you play with the level of incline, point it more up or more down until you find a good spot for you. Everyone has exercises they're good and not good at.
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Sadly, the incline bench at my gym is set. Looks like about a 45 degree angle which is a bit steep really. I just don't have the patience to drag an adjustable bench from the other room. Guess I'll keep plugging away and see what happens. |
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07-Aug-03, 03:00 AM
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#170
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Thursday 08/07/03
Wide-grip pullup
B+5kg for 8 sets of 3
Power snatch
45kg for 10 sets of 2
Incline dumbell curl
19kg for 3 sets of 3
Seated leg curl
67.5kg for 8 sets of 3
Was sluggish today. There was no snap to my snatches. Might need some extra sleep one of these days. |
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08-Aug-03, 02:34 AM
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#171
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Friday 08/08/03
Neg emph. exp. bench press
50kg for 8 sets of 3
Overhead cable ext.
30kg for 5 sets of 3
Did some decent squatting but not enough to warrant mention above. Have to be in the studio early so my workout was cut short (and started eariler at 6:30 AM). |
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11-Aug-03, 03:07 AM
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#172
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Monday 08/11/03
High pulls from the hang
75kg for 8 sets of 3
Snatch-grip deadlift
120kg for 10 sets of 1
Barbell curl
37.5kg for 3 sets of 5
Short workout today but it was a good 'un. Thinking about cutting the weight on the high pulls for a while. Need to go more for speed. |
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12-Aug-03, 03:17 PM
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#173
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Tuesday 08/12/03
Incline press
70kg for 8 sets of 1
Push jerk
50kg for 10 sets of 3
Pushdown
30kg for 3 sets of 5
As you can see the disparity between my incline and my overhead work is disheartening. I've reduced the weight on inclines to work on my "line" and get a little more explosiveness off the chest. Since I can ram up my push jerks without too much trouble (at leats not until set 7) I should be able to do more.
Skipped my leg workout today as I was pressed for time. Had to be in the studio early for some recording. Still feeling the effetcs of the deadlifts in my quads so I'll gamble that they've been stimulated enough until Friday.
Last edited by ebon00; 14-Aug-03 at 03:13 AM.
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13-Aug-03, 01:36 PM
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#174
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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ebon what kind of music do you play?
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14-Aug-03, 03:09 AM
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#175
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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 abarlament
ebon what kind of music do you play?
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I play a little bit of everything, right now I'm working on a couple of mostly acoustic songs. The recording I was referring to above was actual studio recording though. We're currently recording the debut album of a Swedish death metal band. |
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14-Aug-03, 03:12 AM
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#176
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Thursday 08/14/03
Medium- grip pullup
B for 4 sets of 5
Power snatch
40kg for 10 sets of 2
Seated leg curl
40kg for 4 sets of 8
Incline dumbell curl
11kg for 3 sets of 8
Starting to do some moderate reps for a change. Feeling a little stale so I'll keep the basic outline of the workout and just tweak the sest/reps a little to get into it again. |
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15-Aug-03, 03:21 AM
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#177
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Friday 08/15/03
Neg. emph. exp. bench
50kg for 8 sets of 3
Overhead cable ext.
20kg for 3 sets of 8
Squat
60kg for 5 sets of 8
Rock bottom on squats to see if the knee can handle it. Felt OK. At least there was no pain.
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17-Aug-03, 04:11 AM
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#178
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Got a cold over the weekend, the kind where your head feels like it's waaaay too small for all the mucus running out your nose. But, like usual I'm getting better. These things never last more than 2-3 days for me so I'll hopefully be back in the gym tomorrow without having missed any workouts.
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13-Nov-03, 09:46 PM
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#179
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Yo, ebonn, just found this when I was perusing, did you die or something? C'mon back here!
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28-Nov-03, 07:12 AM
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#180
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Registered User
Join Date: Jan 2003
Posts: 1,679
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OK, OK... I'm here already. Got bored with this whole scene and decided to spend my time elsewhere. Workouts are still 4 times a week and except for a standing calf raise they are competely devoid of mahcines. Here's the basic split going right now:
Monday:
Snatch-grip high pulls or Snatch complex alternated with
Incline press
Power cleans alternated with
Bench press
Optional sets of arm work
Tuesday:
Front squats alternated with
Stiff deadlifts
Squats alternated with
Weighted crunches or Partial mantis
Standing or seated calf raise depending on mood
Thursday:
Power snatch alternated with
Military press or push jerk
Chins alternated with
Incline dumb curls
L-laterals
Friday:
Deadlifts alternated with
Weighted crunches
Calf work
That's it. Short and sweet. I add 15-20 min of aerobics (intensity depending on the workout preceeding it) and I've never looked or felt better. |
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