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12-Oct-07, 10:10 PM
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#736
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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You do DB snatch from hang position at waist to overhead, one handed, right? Or am I wrong?
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13-Oct-07, 10:43 PM
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#737
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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You're right, except I take them from the floor to overhead. What you described would be called a one-arm hang snatch. Mine is just a one-arm snatch. Basically the same thing though.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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17-Oct-07, 01:54 PM
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#738
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Front Squats
185x6, 185x6, 185x6
will work up from here
Leg Extensions, Leg Curls, etc.
Starting this next progression with generally max-ot and some olympic lifts thrown in.
2.5 Mile Run - Untimed outdoor run around campus, steady pace but nothing record breaking
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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19-Oct-07, 05:12 PM
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#739
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Incline Bench
155 x 6, 155 x 6, 155 x 6
DB Flat Bench
75's x 6, 75's x 6
Dips
Bw x 20
Pushdowns, Flyes
This was all pretty easy. Something to work up from for next week.
2 Mile Outdoor Run - Untimed, in the rain, kinda fun.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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19-Oct-07, 05:27 PM
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#740
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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Good work... incline bench can be a pain in the ass. |
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19-Oct-07, 06:36 PM
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#741
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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yea haven't done it in a long time, 155 felt light though
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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31-Oct-07, 01:35 PM
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#742
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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I missed posting a few workouts, but I'm still at it.
Wednesday October 31 (Happy Halloween!)
Front Squats
195 x 6, 195 x 6
SLDL
275 x 6, 275 x 6
Leg Press
500 x 6, 550 x 6
Calf Raises
300 x 20, 300 x 20
15 Minute Run - 2.1 Miles , pretty comfortable pace
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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07-Nov-07, 01:39 PM
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#743
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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UPDATES!!!
Friday November 2nd
Push Press
135 x 5(PR), 135 x 4
I believe my previous best was 135 x 3. These were solid and I should be able to improve next time.
Seated DB Press
60's x 6, 60's x 6, 60's x 6
Machine Overhead presses, exercise ball ab-work
1 Mile Run - 6:28
A decent time considering I was feeling pretty sick on friday.
Saturday November 3rd
Worked out with my girlfriend at her gym. We did some basic stuff and then had a little 2-mile race on the elliptical. I did 2 miles in about 8 minutes and she wasn't far behind. I finished off with a set of 18 pull-ups and then helped her get a few reps of her own.
Sunday November 4th
This was the start of a new season of indoor soccer league. I'm finally comfortable doing competitive sports and my ankle has been holding up well (knock on wood). We ended up winning our first game 14-2 and I scored 8 goals with 2 assists. Apparently the other team was missing a few starters, and I expect the next teams we play to pose much more of a challenge. It was a good start for us though. I may consider playing for my college team next fall if all goes well.
Monday November 5th
Wide Grip Lat Pulldowns
185 x 6
BB Rows
205 x 6, 205 x 6
DB Rows
100's x 6, 100's x 6
Cable Rows
200 x 6, 200 x 6
1.5 mile run - untimed, but felt quick, finished in front of everyone in the fitness class
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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07-Nov-07, 02:14 PM
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#744
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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Looks like you're really stepping it up in terms of overall fitness. Cardio is good and lifting is improving equally as well. That's tough to do. |
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16-Nov-07, 11:54 AM
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#745
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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I didn't get a chance to post a few workouts so I've forgotten some of the details. Here are the highlights of the past week though...
Front Squats - 205 x 5 ( PR)
Strict Pushups (Full Flexion/extension, slow reps) - 49
1 Mile Run - 6:04 ( PR)
Push Press - 135 x 6 ( PR)
It's been tough trying to improve endurance and strength simultaneously, but it's coming along nicely. Bodyweight is down to about 164, less than that on some days.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
Last edited by Eric_B; 16-Nov-07 at 01:19 PM.
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16-Nov-07, 06:53 PM
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#746
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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Great PRs Eric
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16-Nov-07, 10:03 PM
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#747
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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Congrats on all of those PRs Eric.
Can you believe you weighed over 200 lbs. at the beginning of this year? What have you done with the old clothes?
Keep the pedal to the metal!
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17-Nov-07, 09:49 PM
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#748
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Thanks guys, it is pretty hard to believe. I was looking at some pictures when I was around 200 and I didn't even recognize myself. That's certainly not a bad thing though. I just never realized how much excess weight I was carrying.
I think a sub-6 minute mile is in order before the year ends. That was one of my personal goals for 2007, and I'm very close right now. I will probably attempt it on tuesday or thursday.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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18-Nov-07, 12:26 PM
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#749
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Oh and as far as clothes are concerned, I only have two pairs of jeans that don't fall off of me. My belts are all too big and I've had to create my own holes in most of them.
I guess I'm due for a little shopping spree after christmas.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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23-Nov-07, 05:56 PM
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#750
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Monday
BB Bench
205 x 4
not quite a PR, but I'll take it considering I weighed about 30 pounds more when I hit my PR.
Finished with various balance training and a 2 mile outdoor jog.
Wednesday
1 Mile Treadmill Run: 5:58 (PR)
Time could have been better if the treadmill didn't take so long to get up to speed. I was happy to reach my sub-6 minute goal though. My upcoming runs may all have to be on the treadmill because it's starting to snow around here.
Friday
Practiced singles of DB Snatches and then did a few working sets..
Db Snatch
55 x 10 (each arm)
60 x 10 (each arm)
This was a good test of strength and endurance. My heart rate was definitely elevated after 10 reps with each arm.
That's about it, didn't post some of the minor stuff that I did each day, but those are the basics. Working on keeping a balance of strength and endurance.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
Last edited by Eric_B; 23-Nov-07 at 05:58 PM.
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