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08-May-03, 03:14 AM
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#76
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Delts/triceps/hamstrings - Thursday 05/08/03
Bench press
30kg for 2 sets of 30
Superset
Military press
40kg for 5 sets of 5
Side lateral
7kg for 5 sets of 5
Superset
Dips
B for 5 sets of 5
Overhead cable extension
20kg for 5 sets of 5
Superset
Deadlift
90kg for 5 sets of 5
Good morning
40kg for 5 sets of 5
15 min of high intensity cardio (1:1 intervals). Sweated like a pig again. Weather must be getting a little warmer.
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09-May-03, 03:33 AM
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#77
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Traps/biceps/quads - Friday 05/09/03
Pulldown
30kg for 2 sets of 25
Superset
Power clean
60kg for 5 sets of 5
Dumbell upright row
10kg for 5 sets of 5
Superset
Barbell curl
305kg for 5 sets of 5
Zottman curl
9kg for 5 sets of 5
Superset
Leg press
150kg for 5 sets of 5
Sissy squats
B for 4 sets of 5
Had to cut the last quad superset short as I got a slight pain in my left knee. That bastard has given me enough worries this year... Hopped on the stationary bike and logged 30 min. |
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10-May-03, 08:23 AM
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#78
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Registered User
Join Date: Jan 2003
Posts: 1,679
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The soreness... It's been a while since I did some olympic lifts now and after those 5 sets of power cleans yesterday... I couldn't even roll over this morning without my traps feeling like they were about to fall off. Whew! |
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10-May-03, 02:57 PM
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#79
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Yea traps are roasted when I do power cleans!!! I did them yesterday (friday) and my traps were burning when I was doing em! I just started with them, so I can only do 135 lbs (61kg) for 8 reps. I hope to move up a bunch when I start doing them regularyly.
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11-May-03, 06:54 AM
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#80
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
Originally posted by abarlament
I just started with them, so I can only do 135 lbs (61kg) for 8 reps.
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That's good but I recommend using no more than 5 reps for any explosive exercise. Otherwise bar speed will drop and that's what you really want to work on. Remember that F=ma so if you accelerate the weight you'll produce more force. Once bar speed drops your last few reps will be much less productive even though you're lifting the same weight (another reason not to lift to failure). |
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11-May-03, 10:02 PM
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#81
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Ahh, thanks for the tip!
Wouldn't it also be true that the longer it takes you to move the weight, the longer you are doing work? I am pretty explosive through all the reps (How DO you go to failure with a excercise like power cleans?) though.
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12-May-03, 04:15 AM
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#82
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pecs/hamstrings - Monday 05/12/03
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 5 sets of 5
Dumbell upright row
3kg for 2 sets of 30
Pushdown
15kg for 2 sets of 25
Decent workout. Keeping rest times to 90 seconds is hard. My strength endurance isn't the greatest. 30 min of cardio. |
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12-May-03, 04:20 AM
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#83
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
Originally posted by abarlament
Wouldn't it also be true that the longer it takes you to move the weight, the longer you are doing work?
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Yes, but then you should choose another exercise. Power cleans and the other olympic variations are explosive exercises and should be done as such. The whole debate over TUT (or TUL depending on who's talking about it) is overdone I think. If you choose different rep ranges then TUT will vary which is a good thing. Any statment like "a TUT of 35 seconds builds the most muscle" is nonsense. |
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13-May-03, 03:19 AM
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#84
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Back - Tuesday 05/13/03
Superset
Pullups
B for 5 sets of 5
Stiff-arm pulldown
20kg for 5 sets of 5
Superset
Bent-over row
80kg for 5 sets of 5
Overhead shrug
40kg for 5 sets of 5
Barbell curl
12 kg for 2 sets of 28
Had to skip my leg work and cardio because I had a doctor's appointment (first time in 11 years). Kind of sucks...
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14-May-03, 07:07 AM
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#85
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Wednesday 05/14/03
Well, my doctor's appointment wasn't all I'd hoped. I went because I've had a pain in one of my toes lately, sometimes bad enough to keep me up nights (I don't use pain killer as a principle). Seems I have an ingrown toenail. Great. Kind of puts a lid on my efforts to get lean, it's gonna be hard to get my walking in...  |
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15-May-03, 03:38 AM
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#86
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Delts/triceps/hamstrings - Thursday 05/15/03
Bench press
30kg for 2 sets of 30
Superset
Military press
40kg for 5 sets of 5
Lateral raise
8kg for 5 sets of 5
Superset
Dips
B for 5 sets of 5
Overhead cable extension
22,5kg for 5 sets of 5
Superset
Deadlift
90kg for 5 sets of 5
Good morning
40kg for 5 sets of 5
Did 15 min of high intensity cardio. Sweated like a pig. |
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15-May-03, 04:18 AM
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#87
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Registered User
Join Date: Apr 2003
Age: 28
Posts: 553
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hey ebon, tough luck on the ingrown toenail, i had my big toe nail removed a year back, bloody painful for a couple of weeks after, after that i was fine. its grown back okay, started to get an infection again after about 6 months, then i cut the crap out of it and pulled the corner out with tweasers, been good ever since  good luck with it, they are a little pain in the ass. |
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15-May-03, 04:29 AM
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#88
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Registered User
Join Date: Apr 2003
Posts: 85
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Yeah it sucks.
I had a part of my toe removed about a year ago because it had grown too far inside. It's ok now.
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16-May-03, 02:55 AM
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#89
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Traps/biceps - Friday 05/16/03
Superset
Power clean
60kg for 4 sets of 5
Dumbell upright
10kg for 4 sets of 5
Pulldown
30kg for 2 sets of 30
Superset
Barbell curl
35kg for 5 sets of 5
Zottman curl
9kg for 5 sets of 5
Tried doing some leg presses but even though I focused on pressing with my heel... I had to skip it. Did 15 min of cardio.
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16-May-03, 07:31 AM
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#90
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Hey Ebon, ouch doing pc's the day after deadlifts!
Hey, how do you do your pc's? Like, I see some vids on teh net where people start off with the "deadlifts motion" to get it off the ground, like me. Then they "shrug motion" it go get it around their belly button.
THEN, is where we are different, sometimes I see people get it to their belly button, then squat down to get under it while simultaneously "reverse curling" it to get it to the top of their pecs. So, they have it on their pecs and they are squatted down, then they stand up.
What I do is do everything up to where THEY squat down, I don't squat down, I am down when I start the pc, but when I stand up I'm up for good. Am I doing it wrong or is it just a variation or what? How do you do yours? |
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