My Fitness Journal - Page 132

gcs118 · 23-Feb-07, 02:38 PM

Wol...lol you're right, I tend to be impatient, but I'm definitely holding off on any additional supplements for now.

pierini...thanks for the kind words, and I wouldn't doubt your father's health is not unrelated to his weight training. Ever since my hamstring injury, I have been much more aware of potential injuries. So far, I have not noticed anything out of the ordinary, but I'm always on the lookout.

gcs118 · 24-Feb-07, 05:19 PM

Saturday, Febrary 24, 2007

Flat Bench (2 sec. pause) 10x45, 6x95, 5x135, 5x165, 5x180, 5x195
Decline Press 8x195, 6x210
DB Side Raises 10x40, 15x30

Notes: Hit my 195s on the bench, which made me glad. The first set always feels so heavy, I don't know why. I stepped it up on decline to 210 and didn't quite make it as far as I'd have liked to. I think the 195s wore me down a bit. The DB side raises were much more solid than last week.

gcs118 · 26-Feb-07, 11:11 PM

Monday, February 26, 2007

Squats 10x45, 3x135, 3x185, 3x225, 1x275, 1x315, 1x355
DB Rows 12x75, 12x75
Seated Calf Raises 3x8
SLDLs 8x235, 8x285
Front Squats (ATG) 4x45, 4x135

Notes: 355 was a battle today, and I was pumped up, too. I *might* have been able to crank out 360-365, but absolutely no more. This marks the last day of my heavy singles program. I will have to create a new squat cycle for next week. I had never done front squats so I played around a little at the end. Much different, have to balance the bar, closer stance, etc. Would a front squat cycle be beneficial to my back squat? I may even start deadlifting, I'm not sure what I'll end up doing.

gcs118 · 27-Feb-07, 10:38 PM

Tuesday, February 27, 2007

Cardio 2 miles (1/7 walk, 1/7 run, etc.)

Notes: Sort of an interval training day, with long alternating intervals. The track at my rec center is 1/7 of a mile, so I would walk, then run a lap until I hit 2 miles. I don't know total time, it wasn't important especially with the walking. I did stretch afterwards for a few minutes, I don't wanna tighten up for my lifting.

gcs118 · 28-Feb-07, 11:29 PM

Wednesday, February 28, 2007

Flat Bench (2 sec. pause) 10x45, 5x135, 5x160, 5x185, 5x200
Decline Press 8x195, 7x210
DB Side Raises 10x40, 12x35
Standing OHP 10x95

Notes: Accidentally did 5x160 instead of 5x170 for my first set benching lol whoops...still got 5x200 paused though so I'm happy. 5x205 is going to be a real challenge with paused reps. Just barely missed 8x210 on the decline press, kinda upset about that. Good day overall, ran into a lot of people I knew.

01-Mar-07, 01:07 AM

Welcome back to cardio-land with your interval workout the other day. It wasn't that bad was it?

gcs118 · 01-Mar-07, 01:16 PM

Quote:

Originally Posted by pierini

Welcome back to cardio-land with your interval workout the other day. It wasn't that bad was it?

No it really wasn't too bad lol. My legs are still a little sore from it. I might just go up and walk a couple miles to get the blood moving so I'm ready for my new leg/back program tomorrow. I'm definitely excited to be getting back to cardio, I just hope I can stick with it.

gcs118 · 02-Mar-07, 05:36 PM

Friday, March 2, 2007

Sumo DL 5x135, 5x185, 5x225, 5x245
Front Squat 8x135, 8x155
BORs (OH) 8x135, 8x165, 8x175

Notes: For my new leg/back day, I will alternate weekly sumo DLs/front squats and regular back squats. I haven't deadlifted but a few times since my injury in July 2005, so I expect a lot of progress with these sumos, which I have never done before. Second time ever doing front squats. I need to get the positioning of the bar right, I know I had it in the wrong place this time. I'll be doing rows and eventually get back to where I was and hopefully beyond. I left a lot of room for progress so hopefully this cycle turns out very well. I'm most worried about losing squat strength.

trainerty · 02-Mar-07, 06:22 PM

What'sup gcs....good job on your strength gains thus far. I have been looking back into your training about 4 weeks time. I'm hoping you are without (much) injury besides the 2005 thing.

After 4 weeks you will need to change some things to keep yourself strong and mobile:

-Train "3D" - everyone (whether they know it or not) will need to address their personal functional disadvantages with movement. Looking at your regiment. You are predominantly in a "sagital" plan of motion throughout. You do predominantly scapula elavation, abduction and adduction.

You will probably need to do rotations and scapula depression (i.e. cobras, scap shrugs etc.) Of course when it is time for you to phase out of what you are doing.

Your hip/knee/ankle joints are also mainly in sagital 2D environment. You will need to add 3D to this area to keep it mobile (Lat. lunges, crossover lunges, diagonal touchdowns etc.)

Rule of thumb: If you can't touch your toes comfortably you should not deadlift with a barbell until you gain this mobility (there is more to touching toes than stretched hamstrings). Change to dumbbells OR if you must use barbell do it off of blocks.

I'll look deeper into your routine later. Keep working smart and hard

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gcs118 · 02-Mar-07, 07:52 PM

Hey Ty, glad you stopped by. I don't know what many of the technical terms you used mean. I'm guessing you are telling me to do more movements for the same body parts, ie don't just work it up and down, do left and right too essentially. You might need to clarify some things for me

I can still come close to touching my toes, hadn't tried it for a long time. When I ran track I could easily reach inches past my toes, and I'm sure much of this flexibility will come back quickly over the next couple months as I do more cardio.

I have faith in my BB DL because it used to be my best lift. I only got hurt from pushing the limits too hard. I was working on 2x5 standing on stacked plates (more ROM). First set I felt a twinge, second set got hurt. It was too much weight, I should have known when to call it quits. I did finish the sets though lol.

I look forward to future input from you

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Klinger · 02-Mar-07, 10:52 PM

Goin' sumo. Sweet. This will be a good change from conventional DL.

Nice BOR numbers, too, my man.

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gcs118 · 03-Mar-07, 09:16 AM

Thanks Jason

After having a conversation with Dave, he convinced me that sumo DLs work the same muscles as the squat, which can only help my squat in the long run. Conventional deadlifts are great for strength as well, but since I am alternating weekly, the sumo should be my DL of choice. So that's the reasoning behind it, not sure if I like sumo yet lol.

**maverick** · 03-Mar-07, 09:50 AM

They take a little getting used to, but I'm finding that the strength in these is coming quickly.

gcs118 · 03-Mar-07, 08:29 PM

Saturday, March 3, 2007

Cardio 2 mile walk, stretching

Notes: Just woke up from a nap, wasn't feeling that great so I went for a walk and did some stretching to loosen up and get some blood flowing. I went to the Animal Protective League and played with dogs and cats and walked dogs for 5 hours this morning and that in itself was exhausting lol. We also shredded a mound of newspapers...good endurance grip training I suppose.

**maverick** · 03-Mar-07, 09:32 PM

Quote:

Originally Posted by gcs118

Saturday, March 3, 2007

Cardio 2 mile walk, stretching

Notes: Just woke up from a nap, wasn't feeling that great so I went for a walk and did some stretching to loosen up and get some blood flowing. I went to the Animal Protective League and played with dogs and cats and walked dogs for 5 hours this morning and that in itself was exhausting lol. We also shredded a mound of newspapers...good endurance grip training I suppose.

Looks like squat numbers aren't the only thing we have in common! Me and the wife frequently volunteer at the local "Animal Friends" pet shelter. We walk, feed, and socialize the dogs and even foster them sometimes. We love doing it. I'm always glad to hear when someone else is involved.

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