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21-Mar-03, 03:35 AM
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#46
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Join Date: Jan 2003
Posts: 1,679
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Chest/triceps - Friday 03/21/03
Incline pres [IC sets]
70/50kg 3/3+4
70/50kg 3/3+4
70/50kg 3/3+3
Dips
B+15kg/B 3/3
B+15kg/B 3/3
Overhead ext./pushdown
25kg 10/5
25kg 7/4
Skipped my leg work to try and give my knee a rest. Let's hope it works. The pressing felt OK. I have been on this kind of workout long enough now though (even with the changes over the months) so it's time to change. Did 40 min of cardio.
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24-Mar-03, 03:18 AM
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#47
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Join Date: Jan 2003
Posts: 1,679
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Push/pull - Monday 03/24/03
Like Motley Crue once said "now it's time for change". I've been doing the same basic routine for a while now and felt that I needed a break for at least a month. So, enter the alternating sets.
Alternate sets*
Bench press
75kg 10 sets of 3
Bent over row
75kg 10 sets of 3
Alternate sets
Barbell curl
40kg 5 sets of 3
Overhead EZ-bar extension
25kg 5 sets of 3
Although I chose my weight conservatively it was still kind of hard towards the end. Threw in 15 min of high intensity cardio.
* Alternating sets was once called "the lazy man's superset" (I think it was C.S. Sloan who said it). You take an exercise each for antagonist muscle groups and alternate sets between exercises. So you do one set of benches, one set of rows, one set of benches and so on. Rest periods between sets are roughly 60 sec. |
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25-Mar-03, 03:42 AM
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#48
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Join Date: Jan 2003
Posts: 1,679
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Legs - Tuesday 03/25/03
Alternate triset
Leg press
120 kg 5 sets of 10
Reverse crunches
B 5 sets of 10
Leg press calf raise
120kg 5 sets of 10
Zercher good morning
20kg 3 sets of 10
Kept the weights so low it was almost embarrasing. Knee still hurt but not enough to force me to quit. Haven't decided whether that was good or not. Did 30 min of cardio. |
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27-Mar-03, 03:09 AM
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#49
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Join Date: Jan 2003
Posts: 1,679
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Push/pull - 03/27/03
Alternate sets
Dips
B for 5 sets of 5
Wide- grip pullups
B for 5 sets of 5
Alternate sets
Prone hammer curl
8kg for 3 sets of 10
Lying EZ-bar extension
20kg for 3 sets of 10
Too few reps on the dips, need to up that next week. Pullups were nice and hard though. The idea is to increase the weights slightly on the sets of 10 every week (shades of HST). Hopped on the stationary bike for 40 min of cardio (got caught up in my book). |
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28-Mar-03, 03:43 AM
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#50
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Join Date: Jan 2003
Posts: 1,679
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Legs/abs - Friday 03/28/03
Alternate triset
Deadlift
100kg for 10 sets of 3
Weighted crunches
10kg for 10 sets of 3 (hold contracted position for 3 sec)
Squat-style calf raise
120kg for 10 sets of 3
Was in a bit of a hurry so I decreased rest times to about 40 sec. Turned into one hell of a workout. Threw in a quick 20 min of cardio and was off. |
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31-Mar-03, 02:22 AM
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#51
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Join Date: Jan 2003
Posts: 1,679
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Push/pull - Monday 03/31/03
Alternate sets
Bench press
75kg for 10 sets of 4
Bent over row
75kg for 10 sets of 4
Alternate sets
Barbell curl
40kg for 5 sets of 4
Overhead EZ-bar ext
25kg for 5 sets of 4
The last few sets of benches were a bitch. I was happy to get through them at all. Decreased rest times for the arm work to 30-40 sec. The weight on overhead ext. is a bit low but I'll stick with it. 2o min of high intensity cardio. |
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01-Apr-03, 02:16 AM
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#52
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Join Date: Jan 2003
Posts: 1,679
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Legs/abs - Tuesday 04/01/03
Alternate triset
Leg press
130kg for 5 sets of 10
Partial dragon flag/reverse chrunches*
B for 5 sets fo 10
Leg press calf raise
130kg for 5 sets of 10
Zercher good morning
30kg for 3 sets of 10
OK workout. Knees felt better (did some stabilizing work for them as well). Did 20 min of cardio.
* Since the Partial dragon flag is a monster of an exercise I only did it for the first 2 sets. That way the reverse crunches are more demanding.
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03-Apr-03, 01:54 AM
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#53
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Join Date: Jan 2003
Posts: 1,679
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Push/pull - Thursday 04/03/03
Alternate sets
Dips
B for 5 sets of 7
Wide-grip pullups
B for 6/6/6/5/5
Alternate sets
Prone hammer curl
9kg for 3 sets of 10
Lying EZ-bar extension
25kg for 3 sets of 10
Since I ate like crap Tuesday and Wednesday (got stuck at the library researching my upcoming paper) I wasn't expecting much from today's workout. I got most of the increases I'd hoped for so I'm fairly happy with that. Did 15 min of high intensity cardio. On a related note, I'm still sore form the partial dragon flags on Tuesday... that's on bitch of an exercise. |
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04-Apr-03, 02:36 AM
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#54
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Join Date: Jan 2003
Posts: 1,679
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Legs/abs - Friday 04/04/03
Alternate triset
Deadlift
100kg for 10 sets of 4
Weighted crunches
10kg for 10 sets of 4
Squat-style calf raises
120kg for 10 sets of 4
Did 30 min of cardio. By the time I got to the 7th set of deadlifts ( 7th set of a 7th set...  ) I was using muscles I didn't knew I had... |
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07-Apr-03, 03:46 AM
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#55
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Join Date: Jan 2003
Posts: 1,679
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Push/pull - Monday 04/07/03
Alternate sets
Bench press
75kg for 5/5/5/5/5/4/4/3/3/3
Bent over row
75kg for 10 sets of 5
Alternate sets
Barbell curl
40kg for 5 sets of 5
Overhead EZ-bar ext.
25kg for 5 sets of 5
Triceps totally gave in for the last few sets of benches. Switched to a wide grip to remedy that at the end. Heaved a little on the last rep of the last set of barbell curls. Did 15 min of HIIT with 2:1 intervals. |
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08-Apr-03, 03:19 AM
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#56
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Legs/abs - Tuesday 04/08/03
Alternate triset
Leg press
140kg for 5 sets of 10
Partial dragon flag/reverse crunches
B for 2+3 sets of 10
Leg press calf raise
140kg for 5 sets of 10
Zercher good morning
35kg for 3 sets of 10
Did 30 min of cardio (reading up on some research helped pass the time nicely).
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10-Apr-03, 03:15 AM
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#57
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push/pull - Thursday 04/10/03
Alternate set
Dips
B for 5 sets of 10
Wide grip pullup
B for 6/6/6/6/5
Alternate set
Prone hammer curl
10kg for 3 sets of 10
Lying EZ-bar extension
27.5kg for 3 sets of 10
Did 25 min of cardio and that was it. Was strict about rest periods. Kept them at 60 seconds. It's been hell trying to increase reps on pullups... like always. |
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11-Apr-03, 03:41 AM
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#58
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Join Date: Jan 2003
Posts: 1,679
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Legs/abs - Friday 04/11/03
Alternate triset
Deadlifts
100kg for 10 sets of 5
Weighted crunches
10kg for 10 sets of 5
Squat-style calf raise
120kg for 10 sets of 5
Kind of a funny session. The first two rounds were hard. Then things were OK until the 7th set (again!!) when my hands started to feel like falling off. Had a hard time actually unloading the weight when I was done. Kept rest times right on the money (60 sec). 30 sets in 40 min. Should make for a decent Power Factor Index (if you're into that sort of thing). Man am I glad there's a weekend coming up.
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14-Apr-03, 03:23 AM
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#59
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push/pull - Monday 04/14/03
Alternate sets
Military press
40kg for 10 sets of 3
Wide-grip pullup
B for 10 sets of 3
Alternate sets
Prone hammer curl
16kg for 5 sets of 3
Lying EZ-bar extension
35kg for 5 sets of 3
Did 25 min of cardio while reading a god-awful article on survival theory and the increase of quality on the Billboard charts (I personally would not bet a nickel that anyone would claim that the songs of 1980-1982 were of 'higher quality' than in the preceeding decade). |
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15-Apr-03, 03:32 AM
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#60
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Legs/abs - Tuesday 04/15/03
Alternate triset
Deadlift
80kg for 5 sets of 10
Weighted crunches
10kg for 5 sets of 10
Squat-style calf raise
90kg for 5 sets of 10
Not that hard a workout. Sure, the deadlifts were murder (like deadlifts always are) but the rest was OK. Finished the 15 sets in just over 20 min. Pretty good density there... Hopped on the stationary and did 40 min of cardio.
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