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08-Jan-04, 10:06 AM
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#196
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Shoot ... I missed your last pic! You're looking lean and strong ebon. I identify with your idea of developing and maintaining functional mass. :thumbup:
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Push your limits — define aggressive goals
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09-Jan-04, 07:08 AM
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#197
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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 cursor
Shoot ... I missed your last pic! You're looking lean and strong ebon. I identify with your idea of developing and maintaining functional mass. :thumbup:
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The old pics are still up there. Just check here. It's about halfway down the page. Entirely different light and some light flexing going on there though... plus I think I was a bit leaner in the "after" pic than I am now. But that should change soon enough... 
Today was something very rare in my workouts: arm day. I haven't had a day devoted to arms since... well... 1998 I think. (Man am I old.  ) It was interesting but nothing overly exciting. I get my kicks from the fast lifts and pulling 315 lbs in the deadlift for a couple of singles these days. I'm actually glad that hypertrophy week is over, was kind of boring. Bring on the snatches!!  |
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09-Jan-04, 08:20 AM
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#198
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Registered User
Join Date: May 2002
Age: 23
Posts: 5,468
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Sounds good bro, nice pics.
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You're.As.Cold.As.iCe.....!
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09-Jan-04, 08:28 AM
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#199
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Quote:
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Originally Posted by ebon00
Today was something very rare in my workouts: arm day.
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Whahahaha WHA? Arm day, waht kind of poodle are you?
Just messin around ebon  I actually did some curls the other day too :thumbup: |
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12-Jan-04, 07:20 AM
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#200
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Monday 1/12/04 - Upper body
Snatch-grip high pull from the hang
50 kg for 5 sets of 5 alternated with
Pause bench press
60 kg for 5 sets of 5
The pauses are at the bottom and I hold for at least 3 seconds just over the pecs, never let the bar rest on the chest. Stuck to very light weights today since my old left shoulder injury had been acting up over the weekend.
Clean high pull
70 kg for 5 sets of 3 alternated with
Close-grip explosive bench press
50 kg for 5 sets of 3
That's it. No arms, no delts (like they don't get enough work from this...). Just plain and basic. Keeping rest times between sets strict at 60 seconds. Upping my cardio a little for the coming two weeks before I kick the creatine back in: 10 min on the stairmaster and 20 min on the stationary bike. |
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13-Jan-04, 07:34 AM
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#201
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Tuesday 1/13/04 - Legs
Front squat
60 kg for 5 sets of 5 alternated with
Stiff deadlifts
80 kg for 5 sets of 5
A good combo. Hits the legs right and is hard enough that you get good anaerobic conditioning from the limited rest times.
Squat
90 kg for 5 sets of 3 alternated with
Weighted crunches
10 kg for 5 sets of 8
I've found that the trunk stabilizes better if I do ab work with squats and deadlifts. Guess the lower back works better that way. Weight is low for squats but they are rock bottom, hams on the calf style. 20 min on the bike.
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16-Jan-04, 07:36 AM
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#202
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Thursday 1/15/04 - Upper body
Clean and jerk combo
50 kg for 5 sets of 3 alternated with
Partial mantis
B for 5 sets of 3
The clean and jerk combo is murder. My breathing is always labored after just two sets of that one. Alternating it with some ab work (since there's really no real antagonist to work since the push/pull and quad/ham anatgonist pairs are covered in the movement) seems to help stabilize my trunk for the later sets.
Power snatch
40 kg for 5 sets of 3 alternated with
Pause incline press
60 kg for 5 sets of 3
Kept weight low on the snatches to accomodate the fatigue from the combo. Focused on bar speed and getting a good second pull. Did 10 min on the stairmaster and 20 min on the stationary bike (man does it help to have a good book...) and was done. |
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18-Jan-04, 09:50 AM
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#203
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Saturday 1/17/04 - "Legs"
Since I was otherwise occupied on Friday I had to make up that day's work on Saturday. Wasn't exactly thrilled at getting up in the morning but I felt I had to. Did my usual deadlift day ending up doing a few sets of 3's at 120 kg which were easy (I totaled about 12 sets inc. warmups) and finished off with some calf work. Usual cardio on the stationary bike.
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19-Jan-04, 08:29 AM
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#204
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Monday 1/19/04 - Upper body
Snatch-grip deadlift
90 kg for 10 sets of 3 alternated with
Bench press
70 kg for 10 sets of 3
Although both weights are a bit low if compared to 3 RM it's still one helluva workout. The plan, tenative as it is, is to increase weights by about 2,5-5 kg every time I return to this particular week in the overall plan. Might be hard as **** but that's kind of the challenge. 10 min on the stairmaster and 20 on the staionary bike, I'm certainly keeping my cardio going.
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20-Jan-04, 06:59 AM
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#205
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Tuesday 1/20/04 - Lower body
Front squat
70 kg for 10 sets of 3 alternated with
Weighted crunch
15 kg for 10 sets of 5
Standing calf raise
80 kg for 3 sets of 5
That was more than enough for me. Since this is a very hip-dominant week (it is the seat of power after all) I figure that I'd better keep it a little in check for now. Hopped on the stationary bike for 20 min.
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22-Jan-04, 06:03 AM
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#206
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Turns out that this week might have been a little too intense for the hip region. I've totally stiffened up in the right side of my lower back so I had to skip training today. No use doing deadlifts...
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23-Jan-04, 01:57 AM
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#207
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Registered User
Join Date: Aug 2003
Location: Iowa
Age: 22
Posts: 2,050
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Hey ebon, I have a question for you. I'm looking more and more into olympic lifting (seems like the thing to do these days since I'm getting so bored with body building) and anyways, I was looking at high pulls as your recommendation for building stronger traps. Anyways, I've been looking at the video of how to do it on Exrx.net. I noticed how she drops the weight at the end of the lift and the gym I workout in prohibits making a lot of noise while lifting (i.e. loud grunting, dropping weights, etc.). Is there a way to be able to do this lift without the loud noise?
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and sometimes you'll see a strange spot in the sky a human being that was given to fly
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24-Jan-04, 09:35 AM
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#208
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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 Tom_Drahos
I've been looking at the video of how to do it on Exrx.net. I noticed how she drops the weight at the end of the lift and the gym I workout in prohibits making a lot of noise while lifting |
So don't drop the weight. I never do. All you do is "catch" the bar one the way down by slowing it down a little on the eccentric and then using your lower back to "dip" a little when you stop the weight in a position similar to the end of a deadlift. That's it.
Friday 1/23/04 - "Upper body"
Deadlift
100kg for 10 sets of 3 alternated with
Military press
40 kg for 10 sets of 3
Had originally planned to use 110kg here but since I was still a bit stiff in the lower back I stuck with low weight (which sucks when it's powerlifting week...). Turned out to be a breeze really. Some ab work, rotator cuff work and then some cardio and I'm done for the week. Wo-hoo!! |
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26-Jan-04, 09:26 AM
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#209
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Monday 1/26/04 - Upper body
Snatch high pull from hang
52.5 kg for 5 sets of 5 alternated with
Pause bench press
62.5 kg for 5 sets of 5
Very little sleep last night and I was beat almost before I stspped in the gym. I had hoped that the recent addition of creatine would help a little but it was grinding all the way today...
Clean high pull
72.5 kg for 5 sets of 3 alternated with
Explosive bench press
50 kg for 5 sets of 3
Did some rotator cuff work to keep things healthy and then spent 30 min on the stationary bike. |
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28-Jan-04, 10:51 AM
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#210
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Tuesday 1/27/04 - Lower body
Front squat
62,5 kg for 5 sets of 5 alternated with
Stiff deadlifts
82,5 kg for 5 sets of 5
Good sets. My hip was a little on the sore side though so I decided not to increase the weight for the next combo.
Squat
90 kg for 5 sets of 3 alternated with
Weighted crunch
10 kg for 5 sets of 5
Hopped on the stationary bike for 20 min. It sure helps to read a good book.
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