| 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!
17-Apr-03, 02:53 AM
|
#61
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Push/pull - Thursday 04/17/03
Alternate sets
Bench press
60kg for 5 sets of 10
Bent over row
60kg for 5 sets of 10
Alternate sets
Barbell curl
30kg for 3 sets of 10
Overhead EZ-bar ext.
20kg for 3 sets of 10
OH MY GOD!!! That was the most ass-kicking workout I've had in years. I was a bit sluggish when I got to the gym but I didn't think it would be that bad... I had to struggle hard on all the sets and the pump was out of this world. Had to skip the cardio 'cause I was all out of gas.
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
|
|
|
|
18-Apr-03, 04:53 AM
|
#62
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Legs/abs - Friday 04/18/03
Alternate triset
Leg press
180kg for 10 sets of 3
Partial dragon flag
B for 10 sets of 3
Leg press calf raise
180kg for 10 sets of 3
I paused for a 2-count at the top and bottom of each rep on the calf raises. Thankfully this was a fairly easy workout even though I kept rest periods to 50 seconds. I sweated a bit but I kept things on the safe side. Did 40 min of cardio since I "missed" yesterday. |
|
|
|
|
18-Apr-03, 09:36 AM
|
#63
|
|
Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
|
Hey Ebon what are these "dragon flag" thingamagiggies?
And another thing I wanted to ask you is do you use a specific split? Like in your first few posts you have like a Push (chest and legs) and Pull (biceps and back) split. What do you do now?
|
|
|
|
|
19-Apr-03, 07:58 AM
|
#64
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Quote:
Originally posted by abarlament
Hey Ebon what are these "dragon flag" thingamagiggies?
And another thing I wanted to ask you is do you use a specific split? Like in your first few posts you have like a Push (chest and legs) and Pull (biceps and back) split. What do you do now?
|
I don't use a specific split all the time if that's what you mean. My split changes depending on my workouts and the goals I set. Right now I have one day for upper body and one for legs/abs basically. I try to note my split at the very beginning of each post.
The partial dragon flag is a werid little ab exercise (well, not so little I guess). You position yourself on a regular bench with your tailbone right at the edge. Grab a hold of the bench above your head. Do a regular reverse crunch (knees bent, lift lower back off of the bench), then kick your legs out so that they're straight without letting your lower back down. Then slooooowly lower your lower body (legs still straight) until your lower back is on the bench again. That's one rep. It doesn't feel that bad when you're doing it (unless you try for high reps) but the following day is no fun at all. |
|
|
|
|
19-Apr-03, 09:24 AM
|
#65
|
|
Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
|
Oh my god those sound like torture! Well, I have terrible abs, I never work them. Anyways thanks for the description!
|
|
|
|
|
21-Apr-03, 04:57 AM
|
#66
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Push/pull - Monday 04/21/03
Alternate sets
Overhead press
40kg for 10 sets of 4
Wide grip pullups
B for 10 sets of 4
Alternate sets
Prone hammer curl
16kg for 5 sets fo 4
Lying EZ-bar extension
35kg for 5 sets of 4
Did 30 min of cardio. Decent workout but the pullups didn't seem to hit me too hard which is odd considering that 5 sets ot 6 totally drained me two weeks ago. Might be that extra 40 min of sleep I got this morning. |
|
|
|
|
22-Apr-03, 03:49 AM
|
#67
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Legs/abs - Tuesday 04/22/03
Alternate triset
Deadlift
85kg for 5 sets of 10
Weighted crunches
10kg for 5 sets fo 10
Squat-style calf raise
95kg for 5 sets of 10
The deadlifts kicked my ass... and hard. 15 sets in 21 min. That's pretty effective work. Did 30 min of cardio and called it a day. |
|
|
|
|
24-Apr-03, 03:07 AM
|
#68
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Push/pull - Thursday 04/24/03
Alternate sets
Bench press
62.5kg for 5 sets of 10
Bent over row
52.5kg for 5 sets of 10
Alternate sets
Barbell curl
32.5kg for 3 sets of 10
Overhead EZ-bar ext.
22.5kg for 3 sets of 10
These workouts are killing me. The weights are low but the moderate reps and the short rest times has me pumped so I can hardly move after I'm done.
|
|
|
|
|
25-Apr-03, 03:38 AM
|
#69
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Legs/abs - Friday 04/25/03
Alternate triset
Leg press
180kg for 10 sets of 4
Partial dragon flag
B for 10 sets of 4
Leg press calf raise
180kg for 10 sets of 4
Not a bad workout. Was a lot easier than most I've done this week but that's probably because the weights are fairly low. Did 20 min of cardio (1:1 intervals). About time the weekend rolled around. Rest!!! |
|
|
|
|
28-Apr-03, 03:15 AM
|
#70
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Push/pull - Monday 04/28/03
Alternate sets
Overhead press
40kg for 10 sets of 5
Wide- grip pullups
B for 10 sets of 5
Alternate sets
Prone hammer curl
16kg for 5 sets of 5
Lying EZ-bar extension
35kg for 5 sets of 5
Did not sleep worth a lick last night. Felt like I had been run over by a truck... twice. Still managed to get through my workout and actually get my increases. It was a hellish 40 min though. Did 15 min of high intensity cardio and then tried not to fall asleep in the shower. |
|
|
|
|
29-Apr-03, 03:28 AM
|
#71
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Lesg/abs - Tuesday 04/29/03
Alternate triset
Deadlifts
90kg for 5 sets of 10
Weighted crunches
10kg for 5 sets of 10
Squat-style calf raise
100kg for 5 sets of 10
Did 30 min of low intensity cardio. The weights were brutally hard today. The last 2 reps of deadlifts were ugly. Out of curiosity I wore a Polar heart rate monitor today and after my last set of deadlifts my HR was a whopping 167... Talk about your metabolic work. I am so glad tomorrow is a rest day. |
|
|
|
|
01-May-03, 03:48 AM
|
#72
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Push/pull - Thursday 05/01/03
Alternate sets
Bench press
65kg for 4 sets of 10
Bent over row
65kg for 4 sets of 10
Alternate sets
Barbell curl
30kg for 2 sets of 10
Overhead EZ-bar extension
25kg for 2 sets of 10
Had to cut this workout short. I got my sleep in yesterday but last night I got to bed at 3 AM and I got up at 7.45AM to hit the gym. That coupled with previous sleeping problems this week made me totally run out of gas after 4 sets. Barely racked the bar on the benches. Instead of pushing for that last set and sending myself into a tailspin of overtraining I held back. There will be other battles... I'm really looking forward to the weekdend... when I have to finish my musicology paper... Yay!
|
|
|
|
|
02-May-03, 03:37 AM
|
#73
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Legs/abs - Friday 05/02/03
Alternate triset
Leg press
180kg for 10 sets of 5
Partial dragon flag
B for 10 sets of 5
Leg press calf raise
180kg for 10 sets of 5
Did 30 min of low-intensity cardio. Felt much better for this workout. Now it's time to change workouts as I'm becoming a bit stale on this routine. A few more exercises would be nice...
|
|
|
|
|
05-May-03, 03:22 AM
|
#74
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Push/hamstrings - Monday 05/05/03
Superset
Bench press
70kg for 5 sets of 5
Flyes
10kg for 5 sets of 5
Superset
Incline press
60kg for 5 sets of 5
Bent-over dumbell crossover
6kg for 5 sets of 5
Zercher good morning
50kg for 4 sets of 5
Dumbell upright row
3 kg for 2 sets of 30
Pushdown
10kg for 2 sets of 30
Trying out something new for a while. Had been doing the same thing for 6 weeks and that's pretty much my attention span for training techniques. I'm coming up on the home stretch (peak should be in 3 weeks) so I'm upping everything a little. 15 min of high intensity cardio. Also doing mid-afternoon walks whenever possible. |
|
|
|
|
06-May-03, 03:31 AM
|
#75
|
|
Registered User
Join Date: Jan 2003
Posts: 1,679
|
Back/quads - Tuesday 05/06/03
Superset
Medium-grip pullup
B for 5 sets of 5
Stiff-arm pulldown
15kg for 5 sets of 5
Superset
Bent-over barbell row
80kg for 5 sets of 5
Overhead shrug
40kg for 5 sets of 5
Superset
Front squat
60kg for 5 sets of 5
Squat
60kg for 5 sets of 5
Barbell curl
12kg for 2 sets of 25
Hopped on the stairmaster for 15 min. Was completely drenched in sweat. Was a while since I did the "smaller" exercises like flyes and stiff- arm pulldowns so I'm expecting some soreness (pecs are already complaining). |
|
|
|
 |
|
|
Tags
|
abcde diet, active recovery, arm pulldowns, barbell curl, barbell curls, barbell row, barbell shrug, barbell shrugs, bell curls, bell press, belly button, bench dip, bench dips, bench press, body adapts, bulking cycle, cable cross, cable row, calf raise, calf raises, caloric intake, chest press, clean eating, complex carb, complex carbs, core lifts, count calories, decent workout, decline bench, digital camera, dumbbell curl, dumbbell curls, dumbbell press, dumbell curl, dumbell curls, dumbell press, dumbell row, dumbell shrugs, eca stack, energy source, excess protein, fairly low, fall asleep, fat burn, fat burners, fatty foods, gaining muscle, grip bench, grip bench press, grip chin, grip chins, grip deadlift, grip pull, grip pullup, grip pullups, hammer curl, hammer str, head press, heart rate, heart rate monitor, high intensity, high intensity cardio, high pull, incline bench, incline curl, incline dumbbell press, incline dumbell press, incline fly, incline press, increase weight, interval training, isolation exercise, junk food, keeping track, killer workout, knees bent, lateral raise, left knee, left shoulder, leg curl, leg dead, leg deadlift, leg extension, leg press, leg squats, leg workout, light weight, losing bodyfat, losing weight, low intensity cardio, lying leg curl, lying leg curls, lying tricep, massive eating, medium grip, military press, moderate weight, muscle weight, muscle wise, olympic lifting, overhead extension, overhead press, overhead tricep, pause bench, posterior chain, power cleans, power snatches, preacher curl, pressing movements, protein powder, protein shake, push jerk, push press, rate monitor, regular bench, regular deadlift, rep schemes, reverse crunch, romanian deadlift, seated cable row, seated calf raise, seated calf raises, seated leg curl, short period, short workout, shoulder injury, sissy squats, smith machine, snatch grip, sounds weird, split jerk, squat rack, standing calf raise, standing calf raises, stationary bike, stay tuned, stiff leg, stiff leg deadlift, stiff leg deadlifts, still eat, still hurts, still sore, strength endurance, strength gain, strength gains, triceps press, triceps push, upper body, upright row, wait till, weight exercises, weight lift, weight workout, weighted crunch, weighted crunches, weighted dips, wide grip, wide grip pull, wide grip pullups, wider grip, yates row, yates rows  |
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
|
| Thread Tools |
|
|
| Display Modes |
 Linear Mode
|
Posting Rules
|
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
HTML code is Off
|
|
|
Sitemap: |
