| 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!
06-Nov-05, 11:46 PM
|
#226
|
|
Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
|
The gym closed early tonight so I had to improvise for leg day. Took it to the track..
About 40 degrees with 35-40mph winds = really cold
app. 1 mile warm-up jog
100 yards Bodyweight Lunges
50 Bodyweight squats
Calf Raises
400 yard farmers walk w/ two tires that weighed 40-50 pounds
Bodyweight Lunges to failure (app. 200 yards)
50 Bodyweight Squats w/ pauses
It may not look that intense but this was one of the most hardcore leg workouts I've done. Hours later, I'm still having trouble standing up and sitting down. The weather made it that much harder with all the lunges going into the wind.
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
|
|
|
|
07-Nov-05, 12:32 AM
|
#227
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
|
haha you ARE nuts. That stuff would suck lol nice job finishing!!  : I'm sure you'll feel that for days to come. |
|
|
|
|
07-Nov-05, 10:00 PM
|
#228
|
|
Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
|
It's tough to walk today from last nights shenanigans.
I decided to give the 6x3 bench routine a try.
45 x 10, 95 x 6, 135 x 3, 155 x 1...
175 x 3 for 6 sets
(even got out a 4th rep on the last set, so I'm moving up the weight next time)
Cable Pushdowns
140 x 10
155 x 10
155 x 6
1 set of 8 bw dips (was going to do more but wrists weren't feeling right)
DB flyes
35's x 10
35's x 10
It was a little weird getting into the mindset of just doing 3 reps on the bench, but I like it. I've been eating big so I figured I'd try a new routine to really get the numbers up.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
|
|
|
|
|
08-Nov-05, 01:02 AM
|
#229
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
|
The warm up for your bench looks really good, I like it a lot. You know for the 6x3 you start light right? Say you know you could hit 6x3 @ 185 but it might be a little tough...you'd start about 6x3 @ 165, then go up by 10 each week until you gotta go to 5 lbs each week, etc. Good luck bro I hope to see big results!  |
|
|
|
|
13-Nov-05, 10:30 PM
|
#230
|
|
Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
|
I don't remember the last time I deadlifted  , and that's gonna change. I'm looking for a good routine to strengthen the deadlift. I pretty much just did singles today.
Deadlifts
135 x 5
185 x 1
225 x 2
275 x 1
295 x 1 PR, went up pretty quick, not much of a hitch anywhere and did a static hold at the end, probably good for 3 plates next time.
Shrugs
135 x 20
155 x 20
Good mornings
95 x 10
95 x 10
Felt like going light and slow on these.
Calf Raises w/ pauses
300 x 20
300 x 20
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
|
|
|
|
|
13-Nov-05, 11:02 PM
|
#231
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
|
Good looking workout. Excellent PR on deadlifts for sure : 2 sets of 20 rep shrugs...how painful. And nice calf raises too bro! |
|
|
|
|
15-Nov-05, 09:09 PM
|
#232
|
|
Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
|
Back/bi's today
2 sets of 6 pullups
Seated Cable Rows
160 x 6
170 x 8
180 x 6
DB Rows
70's x 6 (Lost form slightly)
65's x 8
EZ Bar Curls
75 x 6
85 x 7
I'm gonna move back to the 4-6 rep range for most lifts and continue deadlift singles and 6x3 bench routine.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
|
|
|
|
|
20-Nov-05, 08:44 PM
|
#233
|
|
Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
|
I've been sick all week but I finally felt good enough to work out today.
Seated DB Military Press
50's x 6
55's x 6
60's x 6
Wasn't expecting to get the 60's, but hey I'll take it.
2 x 10, 45lb plate raises
Face Pulls
120 x 10
130 x 10
140 x 10
Never tried face pulls so I wasn't sure where to start with weight. 140 was still not too difficult.
Front Raises
20's x 6
25's x 6
DB Lateral Raises
25's x 6
30's x 7
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
|
|
|
|
|
20-Nov-05, 08:59 PM
|
#234
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
|
I like the seated DB MP. Great work bro. And I think your front raises should be heavier than your lateral raises  |
|
|
|
|
22-Nov-05, 10:32 PM
|
#235
|
|
Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
|
well i guess you were right about starting lower with the 6x3. I was only able to get 3 sets of 185 today. I think I'll try the same weight next week under better circumstances. Didn't really eat enough today.
BB Bench Press
185 x 3
185 x 3
185 x 3
DB Incline Press
65's x 8
70's x 5
Tricep Supersets
70 x 6 skullcrusher-> 70 x 8 ezcurl press
Pushdown machine 125 x 6 -> 125 x 8
DB Flyes
35's x 6
35's x 6 -> 95 x 6 fly machine
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
|
|
|
|
|
23-Nov-05, 11:34 AM
|
#236
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
|
Start with about 160 dude. First week at 160s should be easily nailed. Second week at 170s should be tougher, but doable. Then your next week at 180s you should be able to get, might be a challenge. Should be a PR at 180s from what I can tell here. After that, go up 5-10lbs per week as you are able.
|
|
|
|
|
25-Nov-05, 06:24 PM
|
#237
|
|
Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
|
Feeling the effects of not doing heavy squats for awhile. Need to get these back into my workouts. Might be because I'm doing them ass-to-grass now, but I'd still like to see better numbers.
Squats
225 x 6
225 x 6
185 x 8
Calf Raises
360 x 20
360 x 12
Tried to do sldl's after the calf raises but my calves were shaking for the rest of the workout. Only got up to 225 x 3 for sldl.
45 degree Leg press
410 x 6
410 x 6
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
|
|
|
|
|
26-Nov-05, 09:49 AM
|
#238
|
|
Registered User
Join Date: May 2004
Posts: 1,269
|
Quote:
|
Originally Posted by sn0boarder
Feeling the effects of not doing heavy squats for awhile. Need to get these back into my workouts. Might be because I'm doing them ass-to-grass now, but I'd still like to see better numbers.
Squats
225 x 6
225 x 6
185 x 8
Calf Raises
360 x 20
360 x 12
Tried to do sldl's after the calf raises but my calves were shaking for the rest of the workout. Only got up to 225 x 3 for sldl.
45 degree Leg press
410 x 6
410 x 6 |
looks good man. keep it up :
__________________
Stand Strong
|
|
|
|
|
26-Nov-05, 02:46 PM
|
#239
|
|
Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
|
Snowboarded today. Weren't too many trails open, but it felt good to be back out. It was pretty tough with the legs being sore from yesterdays workout. I gotta move leg workouts to monday or tuesday, so I can be fresh for the weekends.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
|
|
|
|
|
26-Nov-05, 02:52 PM
|
#240
|
|
Registered User
Join Date: Nov 2005
Posts: 237
|
Quote:
|
Originally Posted by sn0boarder
Snowboarded today. Weren't too many trails open, but it felt good to be back out. It was pretty tough with the legs being sore from yesterdays workout. I gotta move leg workouts to monday or tuesday, so I can be fresh for the weekends.
|
sounds like a totally awesome reason too me man ^.^
__________________
"weightwatchers... making it easier for uncle ben to carry your coffin"
|
|
|
|
 |
|
|
Tags
|
| active recovery, added weight, adverse effects, alternating db, arnold press, arnold presses, assisted chin, atlas pushups, bar curl, bar curls, bar rows, barbell curl, barbell curls, barbell military, barbell press, barbell row, barbell shrug, barbell shrugs, behind head, bell curls, bell press, bench press, bench presses, bench routine, bent press, bicep curl, bicep curls, blades together, board press, board presses, body exercise, body exercises, body fat, body fat level, body fat percentage, body workout, bodyfat level, bodyfat levels, bodyweight exercises, boot camp, box jumps, box squats, build muscle, cable crunch, cable crunches, cable curl, cable curls, cable flyes, cable flys, cable push, cable pushdown, cable rope, cable rope crunches, cable row, cable rows, calf raise, calf raise machine, calf raises, calorie deficit, calorie range, cardio workouts, cardiovascular fitness, cheat meal, chest press, chest workouts, compound exercise, compound movement, compound movements, conventional deadlift, conventional deadlifts, core strength, crunch machine, curl bar, curl machine, currently taking, decent workout, decline bb, decline bench, decline crunch, decline sit, decline situps, deep breath, deep squat, degree leg, degree leg press, diamond push, dip station, distance running, double overhand, drop weight, dumbell press, eat breakfast, effort method, elbows tucked, elliptical machine, endurance training, exercise ball, exercise bike, exercise routine, extension machine, extra rep, fairly low, fall asleep, farmers walk, fat level, fat levels, felt strong, fitness test, flat bench, flat bench press, flat dumbell, flat press, floor presses, fly machine, football player, football players, football season, football team, fully recovered, gotta eat, grip bench, grip lat, grip press, grip pull, grip pulldown, grip pulldowns, grip pullup, grip pullups, grip training, gym tonight, hammer curl, hammer curls, hammer str, handstand hold, handstand holds, hang cleans, hanging knee, hanging leg, hanging leg raise, hanging leg raises, head press, heart rate, heavy bench, heavy deadlifts, heavy lifts, heavy squats, heavy weights, high intensity, high intensity cardio, high quality, higher intensity, higher rep, higher volume, higher weight, higher weights, highly recommend, | |
