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05-Jun-03, 03:19 AM
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#106
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Thursday 06/05/03
Wide-grip pullup
B for 7 sets of 5
Power snatch
40kg for 10 sets of 3
Shrug
60kg for 2 sets of 20
Incline dumbell curl
16kg for 8 sets of 3
Seated leg curl
60kg for 10 sets of 3
Almost died today. I can't even remember the last time there was this kind of oppressive heat around here. And of course, the AC at the gym had given up. I was lucky to get through the workout at all.
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06-Jun-03, 03:12 AM
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#107
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Friday 06/06/03
Bench press (pause reps)
60kg for 8 sets of 5
Overhead press
35kg for 5 sets of 5
Squat
80kg for 8 sets of 5
Overhead EZ-bar extension
25kg for 8 sets of 3
Short but sweet. Good thing too, the weather is killing me... Felt good to be back with squats even though the weights are a bit low. Held off on adding two sets of leg presses. Don't want to rush into things after the knee problems I've had so far this year. |
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09-Jun-03, 04:34 AM
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#108
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Monday 06/09/03
High pull from hang (varied grip)
60kg for 8 sets of 5
Snatch- grip deadlift
90kg for 8 sets of 5
Barbell curl
40kg for 8 sets of 3
Zercher good morning
50kg for 10 sets of 3
Pulldown
30kg for 2 sets of 20
Did 30 min of cardio since I'm into another cutting phase now (2 weeks of each like ABCDE). Switching ergogenics from creatine to fat burners and some pyruvate that I got for free. Spent a little too much time in the sun yesterday and payed the price. I'm really glad I don'd have to squat until Friday because right now I'm Lobster Boy... |
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09-Jun-03, 07:28 AM
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#109
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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 fat burners are you taking? And what is pyruvate? |
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09-Jun-03, 01:16 PM
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#110
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
Originally posted by abarlament
ebon what kind of fat burners are you taking? And what is pyruvate?
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The main fat burner I'm taking right now is Tropicana's Zenaphrine which is a herbal "equivalent" of an ECA stack according to the promos. I had good results with this the last 2-week cutting I did so I'm staying with it. I also have some Xenadrine EFX lying around to dip into when the Zenaphrine runs out.
Pyruvate is part of the Krebs cycle (energy production) and has a fairly poor rep as a fat burner (see here for instance) because of dosages used in the studies. I got a 200 g container for free when ordering some Syntrax stuff (for later bulking cycles) so I figured I might as well use it. At worst it will do nothing, at best it will boost my general fatburner a little. Since it's an energy source it might also help keep my workouts up when I'm restricting calories. We'll have to see. |
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10-Jun-03, 03:19 AM
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#111
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Tuesday 06/10/03
Bench press (pause reps)
65kg for 10 sets of 3
Push jerk
45kg for 10 sets of 2
Bent-arm pullover
35kg for 8 sets of 3
Front squat
60kg for 8 sets of 5
Leg extension
25kg for 2 sets of 20
Had planned on incline today but the bench was gone. Apparently they were getting it "re-upholstered". Did 20 min of high-intensity cardio, the Tanaka protocol (I think it's called). Swated buckets.
Last edited by ebon00; 10-Jun-03 at 01:04 PM.
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10-Jun-03, 09:54 AM
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#112
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Did you mean to say it is a pull day, or did you mean push?
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10-Jun-03, 01:05 PM
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#113
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
Originally posted by abarlament
Did you mean to say it is a pull day, or did you mean push?
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Oops... thanks. |
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12-Jun-03, 03:26 AM
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#114
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Thursday 06/12/03
Wide- grip pullup
B+5kg for 10 sets of 3
Power snatch
45kg for 10 sets of 2
Shrugs
60kg for 2 sets of 20
Incline dumbell curl
12kg for 5 sets of 5
Seated leg curl
52,5kg for 8 sets of 5
Did 30 min of low-intensity cardio on the stationary bike. Hardly slept a wink last night so I'm pretty happy to have made it through this workout. Had a couple of pressouts on the snatches, other than that it was all good. |
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13-Jun-03, 02:56 AM
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#115
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Friday 06/16/03
Incline press
55kg for 8 sets of 5
Overhead EZ-bar extension
25kg for 5 sets of 5
Squat
90kg for 10 sets of 3
Scapula depressions
B for 3 sets of 10
Hopped on the stairmaster for a good 10 min high-intensity session. And whaddyaknow, Friday the 13th... Good thing I opted out of today's direct delt work...
I hate having to baby around with these kinds of weight but I know that if I don't I'll be injured and/or overtrained in no time. In some ways I'm not a big fan of summer... |
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13-Jun-03, 04:25 PM
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#116
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Can you explain what Scapula depressions are? I've NEVER heard that term before! PS keep the unique exercisees coming, I like amazing my lifting buddies with them (today everyone ws amazed with overhead shrugs).
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16-Jun-03, 03:23 AM
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#117
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
Originally posted by abarlament
Can you explain what Scapula depressions are?
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I think I've mentioned these before. Did you try a search? Anyway, scapula depressions are basically like dips but without bending your arms. Sounds weird but it's not that far out when you're on the dipping bars. Thing is that the pectoralis minor help stablize the shoulder (if well-developed it can also push out your pecs slightly) and it runs from the scapuls down to the ribs. So, to activate it you need to bring your scapula down. The easiest way to do that is on the dip bars by moving your body up. Just get in position to dip with your elbows locked. Now do relax your shoulders slightly so that your body dips (kind of a reverse shrug if that makes sense) and then press back up (arms still straight). You probably won't notice the pectoralis minor working but you'll feel it a little in the outer/lower fibers of the pecs because of the angle at which they run. Try it. Most people can add 25 lbs or so around their waist and still get 10-15 reps. |
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16-Jun-03, 03:26 AM
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#118
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Monday 06/16/03
High pull from the hang (varied grip)
65kg for 10 sets of 3
Snatch-grip deadlift
95kg for 10 sets of 3
Barbel curl
37.5 kg for 5 sets of 5
Zercher good morning
55kg for 8 sets of 5
Pulldown
35kg for 2 sets of 20
Did 30 min on the bike while reading about rock n' roll's dirty laundry... lot of deaths. Sweated buckets. Decent workout despite sleeping virtually nothing last night. Losing weight fairly predictably. |
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17-Jun-03, 03:09 AM
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#119
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Push - Tuesday 06/17/03
Incline press
65kg for 10 sets of 3
Push jerk
42.5kg for 10 sets of 3
Overhead EZ-bar extension
27.5 kg for 8 sets of 3
I seem to have screwed up my lower back a little. To be fair I really should have seen this coming. I spent the weekend moving lumber with my Dad and I still went in and did 20 sets of hard back work yesterday. Today I felt a twinge in my lower back on the first set of push jerks. I got through them but when I tried some front squats I knew it wouldn't work. Good thing tomorrow is an off day.
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19-Jun-03, 04:28 AM
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#120
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Pull - Thursday 06/19/03
Wide-grip pullups
B for 7 sets of 5
Power snatches from the hang
30kg for 10 sets of 3
Shrugs
65kg for 2 sets of 20
Incline dumbell curls
19kg for 7 sets of 3
Since my back still feels stiff I opted for doing snatches from the hang. (Don't want to screw up my back now when my girlfriend's coming home for the weekend.) So I worked more on the second pull which I need anyway. Stayed away from the hamstring work as well. 30 min on the stayionary bike. |
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