| Online Journals Keep an online workout journal so we can all learn and share ideas. Sub forum: Progress Pictures |
07-Sep-06, 08:31 PM
|
#646
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
Thursday September 7, 2006
Barbell Bench Press 3X5- 165lbsX5-165lbsX5-160lbsX5
Incline DB Press Strip Sets- 65lbsX2-55lbsX5-50lbsX8-45lbsX9-40lbsX10-35lbsX12-30lbsX15
Flys 2X12- 170lbsX12-170lbsX12
W. Grip Pullups 3X10- 6-6-5 *  *
M. Grip Pulldowns 3X6- 120lbsX6-140lbsX6-160lbsX6
Machine Pullovers 3X12- 90lbsX12-100lbsX12110lbsX12
Hammer Curls 3X12- 30lbsX12-30lbsX12-25lbsX12
Wrist Curls 4X15- 15lbsX15-15lbsX15-10lbsX15-10lbsX15
Crunches 5X25- 25-25-25-25-25
pretty good day, chest is feeling stronger, one month ago when i last did barbell bench press's i hit 160lbs for 3 reps, today 165lbs for 5 two sets in a row. those wide grip pullups behind the neck are TOUGH
__________________
Stand Strong
|
|
|
|
08-Sep-06, 09:35 AM
|
#647
|
|
Registered User
Join Date: Feb 2004
Posts: 4,645
|
Hey man, glad to see you're still lifting consistently. Decent workouts too, loaded with lots of work. Congrats on the bench improvement.
|
|
|
|
|
09-Sep-06, 09:01 AM
|
#648
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
wow look whos back! its weird i've gone heavier on my benching, it's up and down.
Friday September 8, 2006
Cardio- 3.1 mile run: 31:57
__________________
Stand Strong
|
|
|
|
|
11-Sep-06, 06:21 AM
|
#649
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
Saturday September 9, 2006
Cardio- 3.1 mile run: 30:30
Arm Blaster Curls 3X12- 50lbsX12-50lbsX12-55lbsX12
Heavy BB Curls 4X5- 0lbsX5-80lbsX5-85lbsX5-90lbsX5
Concentration Curls 3X15- 20lbsX15-20lbsX15-25lbsX15
Weighted Dips 4X10- +25lbsX10 +25bsX10 +35lbs10 +45lbsX10
DB Kickbacks 3X8- 25lbsX8-20lbsX8-20lbsX8
Seated Calf Raise 4X15- 120lbsX15-120lbsX15-125lbsX15-125lbsX15
Twisting Crunches 4X26- 26-26-26-26
__________________
Stand Strong
|
|
|
|
|
11-Sep-06, 06:25 AM
|
#650
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
Monday September 11, 2006
Cardio- 2.3 mile run: 23:59
Front Squat 2X6- 105lbsX6-135lbsX6
Half Squat 2X5- 245lbsX5-255lbsX5
Deadlift 4X5- 255lbsX5-255lbsX5-245lbsX5-245lbsX5
BB Lunge 2X8- 75lbsX8-80lbsx8
Clean N' Press 3X6- 109lbsX6-104lbsX6-99lbsX6
Bent Over Lat Raise 3X8- 30lbsX8-25lbsX8-25lbsX8
Machine Press 2X5- 100lbsX5-95lbsX5
BB Shrugs 4X10- 155lbsX10-150lbsX10-145lbsX10-145lbsX10
Vertical Crunches 5X25- 25-25-25-25-25
__________________
Stand Strong
Last edited by seraph; 13-Sep-06 at 09:27 PM.
|
|
|
|
|
13-Sep-06, 09:28 PM
|
#651
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
Tuesday September 12, 2006
Cardio- 3.1 mile run: 31:35
__________________
Stand Strong
|
|
|
|
|
13-Sep-06, 09:32 PM
|
#652
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
Wednesday September 13, 2006
Barbell Bench Press 3X5- 170lbsX5-165lbsX5-160lbsX5
Incline DB Press Strip Sets- 65lbsX3-60lbsX4-55lbsX6-50lbsX10-45lbsX10-40lbsX10
Cable Crossovers 2X12- 120lbsX12-100lbsX12
W. Grip Pullups 3X10- 6-6-6
M. Grip Pulldowns 3X6- 160lbsX6-140lbsX6-120lbsX6
Machine Pullovers 3X12- 110lbsX12-120lbsX12-125lbsX12
Hammer Curls 3X12- 30lbsX12-30lbsX12-25lbsX12
Wrist Curls 4X15- 20lbsX15-15lbsX15-15lbsX15-10lbsX15
Crunches 5X25- 25-25-25-25-25
__________________
Stand Strong
|
|
|
|
|
16-Sep-06, 08:44 AM
|
#653
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
Thursday September 14, 2006
Cardio- 3.1 mile run: 31:07
serious shin splints today, had to stop in the middle of the run and walk then start up again. 
__________________
Stand Strong
|
|
|
|
|
16-Sep-06, 08:49 AM
|
#654
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
Friday September 15, 2006
Arm Blaster Curls 3X12- 50lbsX12-55lbsX12-60lbsX12
Heavy BB Curls 4X5- 80lbsX5-85lbsX5-85lbsX5-90lbsX7
Concentration Curls 3X15- 25lbsX15-25lbsX15-20lbsX15
Weighted Dips 4X10- +25lbsX10 +35bsX10 +45lbs10 +45lbsX10
DB Kickbacks 3X8- 25lbsX8-25lbsX8-20lbsX8
Seated Calf Raise 4X15- 120lbsX15-125lbsX15-125lbsX15-130lbsX15
Twisting Crunches 4X26- 26-26-26-26
pretty good day today, gonna try and go heavier on most exercises next week  :
__________________
Stand Strong
|
|
|
|
|
16-Sep-06, 08:58 AM
|
#655
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
Saturday September 16, 2006
Cardio- 2.3 mile run: bad
shin splints again, real bad today. set out for a 4 mile run and my left leg got real bad i don't get it i'm not doing anything differently streching the calves before i run. i entered a charity race next weekend, i'm hoping they are fine.
also my new balance shoes are over a year old, and pretty beat. i'm wondering if they are maybe not making it any better :confused: any suggestions?
__________________
Stand Strong
|
|
|
|
|
16-Sep-06, 09:15 AM
|
#656
|
|
Registered User
Join Date: Dec 2004
Location: The left coast
Age: 58
Posts: 6,203
|
Quote:
|
Originally Posted by seraph
also my new balance shoes are over a year old, and pretty beat. i'm wondering if they are maybe not making it any better :confused: any suggestions?
|
I'm sure the old shoes contribute to the problem, but the surface you are running on may also.
Between now and race day you should be tapering anyway. If you have access to some hills, do some hill intervals, perhaps running up for 30-60 seconds at race pace, then turning back and walking down for 120 seconds. Repeat for a total of 6 times. Conclude the workout with a real good stretch. Doing this twice before your run and walking swiftly for 20 minutes on the other days is all that you should be doing at this point, with a complete rest before race day.
On a long-term basis, I'd investigate my stride form if I was having recurring problems with shin splints. Personally I've never had the problem, but I have known of others who have. Seems women have the problem more than men, and younger people have them more often than older people.
Please give us a report of your fun run performance. Get a good warm-up before the race so that your HR is up, then give it your best shot.
__________________
"You are only as good as your last workout. You are what you just ate." Middle-age man words of wisdom.
|
|
|
|
|
16-Sep-06, 01:09 PM
|
#657
|
|
Registered User
Join Date: Sep 2006
Location: Maine
Posts: 189
|
Hi! I enjoy reading journals of people building muscle, so I want to surf back through your journal.
As for your shin splints, I would guess that it's your form. Many people run with improper form that can lead to injuries, aches and pains and don't even realize it. How does your foot land when you run? You ankle joint should be in a relaxed posture. Try not to strike with your heel when you land. It's hard to explain, but landing with more of a flat foot with your ankle joint relxed will take pressure off of the muscles of your lower legs, as well as your ankle. Have you ever heard of the book Chi Running? After reading that book running is just physically so much easier. I haven't gotten a shin splint or any running pains since I adapted Chi form.
Sarah |
|
|
|
|
17-Sep-06, 05:39 PM
|
#658
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
well i read up on the shin splints and sounds like i should take the week off, for the most part, im gonna mountain bike and maybe run thursday. got some new shoes today at new balance.
forgot to report back on the new products i was using from www.allthewhey.com supermass 600 and the rejuvinix, i'm up to 170lbs now whereas before i was lingering around 150-155lbs after about a month and a half. :
__________________
Stand Strong
|
|
|
|
|
18-Sep-06, 07:37 PM
|
#659
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
monday September 18, 2006
situps and pushups in the am, then got on the mtn bike for a good hour ride tonight, legs are pretty tired and i was tired so i skipped the gym tonight
__________________
Stand Strong
|
|
|
|
|
20-Sep-06, 08:36 PM
|
#660
|
|
Registered User
Join Date: May 2004
Posts: 1,467
|
Tuesday September 19, 2006
Cardio- jogged about 1/4 mile to a hill and did 5 sprints up, and walked down, then jogged back home.
felt pretty good but my left leg started to cramp p on the way home.
__________________
Stand Strong
|
|
|
|
 |
|
|
Tags
|
abdominal exercises, alternating db, arm curl, arm curls, arm workout, arnold press, arnold presses, assisted chin, baby carrots, baked potato, ball crunches, bar curl, bar curls, bar pulldowns, bar rows, barbell bench press, barbell curl, barbell curls, barbell lunges, barbell press, barbell row, barbell rows, barbell shrug, barbell shrugs, barbell wrist, barbell wrist curls, basic exercises, bell curls, bell press, bench dip, bench dips, bench press, bench presses, bench routine, body exercise, body exercises, body responds, body weight, body workout, boot camp, box jumps, building muscle, burn fat, burning calories, cable cross, cable crunch, cable crunches, cable curl, cable curls, cable press, cable push, cable pushdown, cable rope, cable rope crunches, cable row, cable rows, calf machine, calf press, calf presses, calf raise, calf raises, central nervous, central nervous system, chest exercise, chest exercises, chicken breast, chicken breasts, compound movement, compound movements, concentration curls, conventional deadlift, conventional deadlifts, core lifts, crossfit wod, cup oatmeal, curl bar, daily intake, dead lift, dead lifts, decent workout, decline bb, decline bench, decline db, degree leg, degree leg press, delt row, double overhand, drop weight, dumbbell bench, dumbbell bench press, dumbbell curl, dumbbell curls, dumbbell press, dumbbell presses, dumbbell raises, elliptical machine, endurance training, exercise routine, felt heavy, felt strong, flat barbell, flat barbell bench, flat bench, flat bench press, flat press, flaxseed oil, forearm curls, functional strength, gain weight, gaining strength, gaining weight, gotta eat, grilled chicken, grilled chicken breast, grip bench, grip bench press, grip chin, grip chins, grip press, grip pull, grip pulldown, grip pulldowns, grip pullup, grip pullups, gym tonight, hammer curl, hammer curls, hanging leg, hanging leg raise, hanging leg raises, head press, heart rate, heart rate monitor, heavy bag, heavy bench, high intensity, higher rep, higher volume, hiit cardio, hill sprints, human body, hyper extensions, incline barbell, incline bb, incline bench, incline bench press, incline crunch, incline crunches, incline curl, incline curls, incline db, incline press, incline presses, increase weight, increased weight, intense workout, interval training, knee wraps, lat pull, lat pulldown, lat raise, lateral raise, lateral raises, left leg, left shoulder, leg curl, leg dead, leg deadlift, leg deads, leg extension, leg lift, leg lifts, leg press, leg workout, lifting routine, lifting weights, light jog, losing weight, lower split, lying leg curl, lying leg curls, lying tricep, lying tricep extension, machine crunches, machine press, marathon training, max weight, merry christmas, mile bike, mile jog, military barbell press, military press, moving forward, muscle mass, muscle soreness, muscular endurance, overall fitness, overall strength, overhead db, overhead extension, overhead press, paying attention, personal record, physical therapy, playing basketball, powerlifting routine, preacher curl, previous workout, proper form, protein bar, protein shake, pullup bar, push press, rate monitor, rear delts, regular deadlift, regular deadlifts, reverse crunch, reverse curls, reverse wrist, reverse wrist curls, rope crunches, rope pulldowns, rope pushdowns, ross enamait, running workout, seated cable row, seated cable rows, seated calf raise, seated calf raises, shin splints, shoulder injury, shoulder press, skull crushers, sore throat, stability ball, standing barbell, standing barbell curls, standing bb, standing calf raise, standing calf raises, standing db, static hold, stay focused, stay healthy, stiff leg, stiff leg deadlift, stiff leg deadlifts, stiff legs, still sore, straight bar, straight bar curls, strength gain, strength gains, super heavy, tough workout, trail mix, training schedule, tri ext, tricep ext, tricep extension, tricep pushdowns, turkey sandwhich, upper body, upright row, upright rows, video clip, weight exercises, weight gain, weight gainer, weight gainers, weight squats, weight training, weighted crunch, weighted crunches, weighted dips, weighted pullups, whey protein, wide grip, wide grip pull, wide grip pullups, workout drink, wrist curls  |
|
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: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
All times are GMT -5. The time now is 07:29 PM.
|
