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22-Jan-07, 12:24 PM
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#466
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Forgot about your shoulder problem. Skip the pushups.
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22-Jan-07, 02:59 PM
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#467
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Pull Workout
Deadlifts
325x3x3
Last set went up quite slow, but I got it. Going up in 5 pound increments now as it gets heavier. Legs were tired from last nights soccer game.
DB Rows
95's x 6
95's x 6
Ready to move up in weight here.
BB Rows
185 x 6
185 x 6
Haven't done rows with BB in awhile, the DB work has certainly helped.
8 BW Chinups
DB Curls
50's x 7
50's x 6
I don't normally break a sweat when lifting weights but I definitley did today. Deadlifts were intense, but I maintained my focus through the rest of the workout.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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22-Jan-07, 05:06 PM
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#468
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Nice job on the new deadlift 3RM PR.
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23-Jan-07, 05:36 PM
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#469
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Registered User
Join Date: May 2004
Posts: 1,314
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what greg said  :
__________________
Stand Strong
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23-Jan-07, 09:53 PM
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#470
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Quote:
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Originally Posted by sn0boarder
Deadlifts
325x3x3
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I can only dream of that day. :
Nice heavy curls too.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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23-Jan-07, 11:51 PM
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#471
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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thanks guys
did some active recovery today, just a lot of walking...
Probably doing leg day on thursday so my legs can recover more. The deadlifts hit me pretty hard this week. It should also work better for my cardio days.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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24-Jan-07, 11:13 AM
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#472
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Measured body fat today in the exercise physiology lab. I'm currently at 15% and weighed in at 194 this morning. This is down from about 200 pounds and 17% in early December, and I haven't even started officially "cutting" yet. I'm pretty happy that I've been able to drop some body fat while getting stronger. I attribute it to my renewed committment to cardio and some tweaks to my diet.
Looking forward to a very lean summer. 
And I'll actually be posting pictures soon! *cringe*
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
Last edited by Eric_B; 24-Jan-07 at 12:20 PM.
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24-Jan-07, 02:23 PM
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#473
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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In such a short time, that's a good drop in body fat percentage. When do you start your official cut? |
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24-Jan-07, 05:09 PM
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#474
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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I was planning on mid to late February. Right now I'm just messing with calorie ranges to see what's gonna work best.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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25-Jan-07, 10:05 PM
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#475
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Decided to make a slight change to my routine. I'll still be deadlifting on monday, and squatting on wednesday. But now I'm going to have a light/heavy rotation. This week I already did heavy deadlifts, so I did light squats today. Next week will be light deadlifts, heavy squats...and so on.
Leg Day
Light Squats
185 x 12
185 x 12
185 x 12
I'll work up from this weight on light days. Did these like a speed squat and used full range of motion. 225 x 20 would be cool to do. It may be possible now, but we'll see as I work up to it.
SLDL
275 x 6
275 x 6
Very happy with how these are progressing. Both sets were....easy?! 
DB Lunges
60's x 6
Only did one set here, legs feeling quite wobbly at this point.
Leg Extensions
200 x 8
200 x 10
Smith Machine Calf Raises (On Platform)
250 x 12
250 x 12
Also hit my 12 mile in 30 minute goal on the exercise bike this morning. It was a great day overall. Tomorrow I'll be snowboarding if my legs can move when I wake up. 
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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25-Jan-07, 10:32 PM
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#476
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Looks like a good day for ya. Hopefully it doesn't interfere with the snowboardin' too much. That's awesome that 275s for SLDLs was easy |
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26-Jan-07, 01:13 PM
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#477
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Did a short push workout today. Had my 3rd physical therapy session in the morning and the shoulder is starting to feel a little better. Therapist says that theres in inpingement on the joint and some inflammation of the tissue around it. We've been doing stretches and movements to try and loosen it up, and it's slowly getting better.
Vertical Press
170 x 10
185 x 7
185 x 6
This felt pretty good. Numbers about the same as flat bench.
Then a few more sets at another vertical press station. This time just used one arm at a time. Weights not really important for these. Just did it slow and controlled for safety reasons.
Tricep Pushdowns
175 x 10
175 x 10
Surprised with how strong these felt.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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26-Jan-07, 10:06 PM
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#478
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Did some cardio tonight so that I can take a rest day Saturday before Sunday's soccer game.
I've never done burpees before. I hear everyone saying how much they hate them, and I never really understood it until now.
8 rounds of:
10 burpees followed by 1 minute Exercise Bike
Total: 80 burpees, 2 miles
Time: ~10 minutes
This really got the heart rate going. Pretty efficent workout for only 10 minutes.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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29-Jan-07, 02:24 PM
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#479
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Got a little concussion and had my jaw popped out of place at soccer last night, but I don't care I'm still working out.
Other than the light deadlifts, I kept the workout heavy and low volume.
Pull Workout
Light Deadlifts
225 x 10
225 x 10
Probably harder than it should have been, back was sore from shoveling a lot of snow this weekend.
DB Rows
100 x 6
100 x 8
100 x 6
Wasn't expecting this, but extremely happy with it. Big PR here.
Chinups
BW x 9
Got one more rep than last week, not bad I guess. I'll probably have to start adding weight to these when I'm cutting. I wanna hit 10 @ BW before that though.
Overhand BB Rows
185 x 6
185 x 6
Lats already pretty beat at this point.
DB Curls
50's x 8
That was it, short and sweet. Very happy with how my lat strength has been progressing. I might have to have a lat spread posedown with MostMuscle soon, ( not really) but it's getting there. 
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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29-Jan-07, 02:41 PM
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#480
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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lol good workout man. Sounds like a rough soccer night...just pop some Tylenol or Advil and I'm sure you'll be alright  |
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Tags
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