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2006/06/05, 10:15 PM
Just thought I would start up a new one to open up to any advice for my workouts seeing as I started asking questions on Menace's workout journal. I will try to keep posting them throughout the summer.
Today's Workout
Dynamic Box Squat: 6 sets of 2 with 105, 115, 125, 135,
135, 135
Maximum Height Jumps: 4 sets of 5 with 33,33,34 sec TBS
Explosive Step Ups: Same as above.
Single Leg Calf Jumps: Same as above.
Explosive Hip Extension with Cable: Same as above. Since I can't do single leg hyperextensions at my gym, I have to fudge it with this.
Cable Shin Flex: 2 sets of 10
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/06, 04:28 AM
Do you mark the max height reached during plyos?
glad to see u got a workout journal going....
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2006/06/06, 10:51 AM
You mean on the max height jumps? Yeah the idea with the power output exercises is to only go until your height starts descending-you don't want to keep going after you've reached your potential. My potential for all of those exercises is about the same, that's the reason for the rep scheme. I actually plug that number (my UPN) into a calculator and it tells me my sets,reps, and rest time and changes every two weeks.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/06, 10:53 AM
The perfect ideal situation would probably to have a workout partner and a handy tendo unit, but I can't exactly afford that :surprised:. So, I just mark on the wall after my first jump and go for it every time. Right now, my two footed jumping is not too great (I can't dunk off two anymore) because of so much time off from injuries, and I have trouble jumping straight up in the air consistently (I start to drift), and that's why I use the wall instead of the rim.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/06, 11:05 PM
Tuesday: Max Effort Upper
Warm Up
Weighted Dips
Bodyweight x 5
+15 x 4
+25 x 3
+35 x 2
+45 x 1
Flat DB Bench
3 sets of 8 with 50's, 55's, 55's
DB Rows
3 sets of 10 with 35's
Lateral Raises
2 sets of 12 with 15's
Internal Cable Rotations
12 with 30lbs, 10 with 50lbs
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/07, 04:23 AM
Aron why are you doing Internal Cable Rotations? All the pressing movements work those muscles anyway...why not work the opposing muscles(with external rotation)?
I would also stick to similar reps...DB Rows of 8 with heavier weight would be better IMO...since you're doing DB presses for reps of 8....I made a mistake a while back of (in my case a big difference in reps of 1-5 vs reps of 8-15....with back vs legs training which resulted in huge disparities...)
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2006/06/07, 02:20 PM
He he. Didn't I ask you that same question a while ago menace?
If not, I'm going to take this time to agree.
With both points. While I am a big fan of undulating your rep range, if you consistantly train certain muscle groups with certain frames, your setting yourself up for problems in the future.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/07, 05:57 PM
I never really thought that I could be setting myself up for imbalance problems, but I guess it would be better to train the external rotation more. I'm just so used to doing push/pull days, I tend to do the internal on bench day.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/07, 09:43 PM
Definitely easier to prehab than to rehab....
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2006/06/08, 04:27 PM
Thursday Workout: ME Lower Body with Plyos
Squat
45 x 10
95 x 7
135 x 5
205 x 4
225 x 3
255 x 1 (Failed on second attempt, very disappointing)
275 x 0 Went for a PR after 5 minutes of rest, but failed.
Depth Jump Series
Two legged depth jumps x5, one legged (off lower height) x5 each leg. I did two sets of this.
Worked on bball and played some pickup games.
Overall, today left me with some mixed emotions. The ME squat workout was very disappointing considering I got 165 last week and felt like I might coulda gotten higher. Many factors could have played into this: 1. I have been on a reduced calorie diet 2. I had some Hot Rox left from a couple of months ago that I decided to finish and they made me feel a little queezy 3. More than likely a poor warm-up....maybe too many reps with the heavier weights. So far, I haven't had any problems with strength (I've actually had nothing but increase) with my strict diet as I had a PR on ME Upper. I just think my workout was performed poorly.
However, my body fat is reducing and my jumping/quickness is significantly higher. I was throwin it down hard today.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/08, 04:40 PM
I also have a question about my ME Upper Body. My bench press is extremely weak in my opinion (probably about 185 at a weight of 185). When I do dips, I can do them with a plate hangin from me (which means I'm pressing up about 230 when I do that). However, I have not done much significant overhead pressing. When I do military press, it's almost always with dumbbells and I can only use like 40's or 50's for sets. Do you think overhead pressing would target my weakness in bench? I'm thinking about switching my ME exercise to a seated or standing Barbell Military press or something. Tell me what you think.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/08, 04:47 PM
Depends when you do bench where do you fail during the lift?
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/06/08, 04:49 PM
Well, it really depends. For some reason I remember failing mostly at the bottom. It seems that usually my lockout is pretty strong. It's probably rare that I actually get it up to lockout and not complete the rep.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/08, 04:56 PM
And I realize that usually the chest is more involved at the bottom, which is why tomorrow on my REP day, I'll be performing some Wide Grip Bench. I was just curious about the overhead pressing because I remember reading Steve saying that overhead pressing was his weakness, and I haven't done much of that.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/08, 06:32 PM
not necessarily...even though I started doing militaries more consistantly...the weight I have been using been the same while my bench exploded...
I would try 1 low weight high rep set to warm up say 95-135lb for 10-12....and then do singles the rest of the way....which may allow you to get your body used to heavier weight without fatiguing unnecessarily...
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2006/06/09, 10:02 PM
REP DAY
Wide Grip Bench with 115: 16 reps, 11 reps, 5 reps
Cable Rows: 4 sets of 8 with 160, 170, 180, 190
supersetted with
Military Press: 4 sets of 8 with 65
65 lbs seems like an EXTREMELY weak military press. I even only completed 6 reps on the last set.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/09, 10:52 PM
They were actually Bradford Presses by the way, not just regular military...still very weak though
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/09, 11:05 PM
New split beginning next week. The goal is to decrease the volume but increase the quality of the workouts.
MONDAY
Dynamic Box Squat: 6 sets of 2
Power Output: Max Height Jumps, Explosive Step-Ups, Single-leg Calf Jumps, Cable Hip Extension
TUESDAY
ME Bench superset with Weighted Pull Ups
Tricep Rope Pushdowns: 3 sets of 8
Kneeling Cable Scarecrows: 2 sets of 10
Timed Thick Bar Holds: 3 max sets
THURSDAY
ME Squat
Power Output: Max Height Jumps, Explosive Step-Ups, Single-leg Calf Jumps, Cable Hip Extension
FRIDAY
Wide Grip Bench: 3 Max Sets with 115
Cable Rows: 4 sets of 8
superset with
Bradford Press: 4 sets of 8
Hammer Curls: 3 sets of 8
Gripper, Wrist Roller
SATURDAY
Energy System Training mix of linear speed and change of direction... I'm still workin on this
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/09, 11:06 PM
I will change my exercises every few weeks, so don't worry I haven't forgotten about power cleans, deadlifts, etc.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/10, 12:40 AM
Any criticism or suggestions about this new split are more than welcome, but I am probably only going to post my workouts if I reach a PR during the workout to let you know of progress, for I feel like I have been rambling.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/10, 01:11 AM
So you've added speed and DE work to your lower body, but no conjugating your upper body training???
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/10, 10:51 AM
I went from having 2 dynamic days with power output and a ME day with squat and dl in the same week, to having just one dynamic day and one ME day. So really, all I did was replace a dynamic day and plyometrics with the speed day to give the weights a rest. My upper body still has the ME/Repetition split, but much fewer and better chosen exercises.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/10, 11:05 AM
The thing is, I feel like my upper body training is not nearly as important for basketball, so I stay light on the upper body to give my higher-volume lower body week more recovery. I'm still making gains, just not my number 1 priority.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/10, 07:58 PM
also since you're making your workouts more compact I would go for the bigger exercises.....BOR over cable rows...t-rows, etc..
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2006/06/10, 08:23 PM
Also on days going for 1RM...try 4-5mg of caffeine per Kg...it's in part been responsible for big explosion in some of my lifts....though I must admit that after its effects wear off at first it's like someone took a sledgehammer to your CNS....lethargy is nasty.....I usually take a B-Complex, fish oil, and get a good nights sleep....I would limit this to 1-2 days a week max though.....
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2006/06/10, 09:23 PM
Whoever was null, I don't understand your post. You think I should do military instead of bench? I don't know what you're talking about at all really right there- it's hard to read. Menace, I think you're right and I'm going to switch out the rows. I'm going to order a caffein supplement and start stacking it with L-Tyrosine.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/11, 12:04 AM
Aron Null was me....let me rephrase....
You said bench is not your primary concern as well as getting most for sport performance.......
My point is this....Do exercises that challenge you the most first.....that means doing exercises that tax you the most in any specific movement pattern or overall ...
the way I approach it is this....say you got a list of exercises you're doing....rank them in terms of overall difficulty...say deadlifts...then if you're doing a specific movement pattern(pressing for example)...pick the exercise which challenges you the most and which is probably more applicable to things outside the gym....i.e. military presses.....over bench....bench as macho as it is....is not a great exercise for training Upper Body strength for sport performance....
you also say that vertical pressing is a big weakness for you...then that is more of a reason to train it first when doing any type of pressing movement....
Aron got with generic with caffeine....most drugstores carry them......go with the cheapest ones....same stuff...
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2006/06/11, 08:49 AM
Thanks for the input, man.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/11, 08:44 PM
MONDAY
Dynamic Box Squat: 6 sets of 2
Power Output: Max Height Jumps, Explosive Step-Ups, Single-leg Calf Jumps, Cable Hip Extension
TUESDAY
ME Military Press superset with Weighted Pull Ups
Close Grip Bench Press: 3 sets of 8
Kneeling Cable Scarecrows: 2 sets of 10
Timed Thick Bar Holds: 3 max sets
THURSDAY
ME Squat
Power Output: Max Height Jumps, Explosive Step-Ups, Single-leg Calf Jumps, Cable Hip Extension
FRIDAY
Wide Grip Bench: 3 Max Sets with 115
Bent Over Rows: 4 sets of 8
superset with
Bradford Press: 4 sets of 8
Hammer Curls: 3 sets of 8
Gripper, Wrist Roller
SATURDAY
Energy System Training mix of linear speed and change of direction- I finished writing it, but it is much too long to post.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/11, 08:46 PM
Just replaced a few exercises /\
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/12, 04:45 AM
yea looks better this way imo
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2006/07/15, 02:51 PM
My first workout in a loooonngg time. The break did me some good. My strength, however, is nothing to write home about. Not that it ever was. Anyways,
Upper Body ME/REP mix
ME Standing Military Press
45 x 7
65 x 3
75 x 3
95 x 3
115x 1
65 x 10
Supersetted with
ME Chin Ups
Body x 3
Body x 3
+ 8 x 3
+ 15 x 3
+ 25 x 3 (barely got third)
+ 35 x 1
body x 7
Swiss Ball DB Bench
35's 3 max sets (stopped after I started to slow down)
15, 10, 7
Cable Scarecrows
10lbs x 10
20lbs x 7
COC Trainer Gripper 3 sets of 8
Hammer Curls 2 sets of 5 with 35's
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/07/15, 07:31 PM
Looks good Aron....perhaps the break will help you focus better....the strength will come back in time...
I would get a stronger gripper than a Trainer.... #1? maybe #2? or a #1 and SA?....and work with lower reps 1-3? the 8 rep sets are waste of time imo...unless u plan to increase the volume by a lot....
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2006/07/15, 10:45 PM
Yeah, I'm lookin to buy probably two of the cheaper grippers (not COC) and work with them. Also, I need a belt that I can use to hang the extra weight off me. The 35lb dumbbell got sorta hard to tuck between my knees. I definitely will be gettin those soon- I'm just such a cheapo with my money lol. I pretty much try to make everything I don't have. Sometimes it works, sometimes not.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/07/15, 11:50 PM
Well u can definitely make a lot of equipment if u know how at reduced price....climber511 of gripboard.com made his whole gym himself....with exception of rack and barbells....pretty cool...
Heavy Grips are definitely the cheapest but they are also the crappiest...they season down a lot ..if i was to invest in this long term i'd go for better quality gripper.... i like beef builders and Ironmind....I also know RBs are very good.....difference of about 8-10$......between HG and other more quality grippers....
as far as I know u can get pack of 5 HGs 100-300 in 50 increments for 60$....cheapest i seen at least... so 12$ per
BB are 24.99
Ironmind are 19.99
RB are 19.99 from guy on gripboard who makes cheaper versions of the really nice ones that sell for 39.99
You can still use guide...but u'll have to do crazy volume....hundrends of reps in a day.....KTA volume style....u can also do strap holds....and overcrushes with the T for time being....
Chain belts are a definitely a necessity...but you can make one yourself.....
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2006/07/25, 06:35 PM
Max Effort Upper Body-- July 25
Standing Military
45 x 7
65 x 3
85 x 3
105x 2
125---Missed
Superset with
Weighted Chins
Body x 3
+10 x 3
+25 x 3
+35 x 2
+40 x 1
+45---Missed
** Carried full 5 gallon buckets of water all day at work...shoulders were burning from the start with the military press.
Close Grip Bench- 3 sets of 8 with 115
Cable Scarecrows- 10 lbs x 10
20 lbs x 7
(Once again, fatigued shoulders)
Swiss Ball Crunches- Body x 10
+ 35 x 7
+ 20 x 10
Timed Dumbell Holds (held the head of the hex dumbbell)
3 max sets with the 25's- 30 sec, 25 sec, 15 sec
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/08/01, 07:45 PM
Max Effort Upper Body - August 1st (did a rep day last friday, but forgot to post)
Standing Military
45 x 7
65 x 3
75 x 3
90 x 3 (kinda tough third)
105 x 1 (kinda tough)
120 x 1 **PR from 115...barely got it
Supersetted with
Weighted Chins
Body x 3
+ 15 x 3
+ 25 x 3
+ 35 x 3 (kinda tough third)
+ 50 x 1 **PR from +40
Close Grip Bench- 3 sets of 8 with 115
Cable Scarecrows
10 lbs x 10
20 lbs x 9
Swiss Ball Crunches
Body x 15
+ 10 x 12
+ 15 x 10
+ 20 x 5
Timed Dumbbell Holds w/25's
35 sec
25 sec
18 sec
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/08/01, 07:50 PM
Overall, I was pretty satisfied with the workout. The two PR's were nice, but I still feel fatigue from my job. Anyways, I got to thinkin...I've always felt that my military press was so weak, but truly, a 120 or so max in comparison to a 180 or so bench max is not that bad...maybe even high on the military side?? I dunno, but all of my lifts are generally weak. What do yall think? Should I stop worryin about military so much?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/08/02, 10:07 PM
bump
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/08/02, 10:12 PM
Well its not a weakness. At least not comparatively in my opinion.
But then again, are you trying to bring up your military press to bring up your bench press? If so, why?
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Iron and chalk.
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2006/08/03, 07:21 AM
You military is actually pretty strong relative to your bench. So no worries. If you are out for athletic performance why not spend more time worrying about deadlift or squat?
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2006/08/03, 05:54 PM
Steve, no I wasn't doing it to improve my bench. I had just thought it might be a weakness for some reason. Leo, I have changed my mind and decided not to play college basketball for a few reasons, so I'm looking to get more into the sport of lifting period instead of just for basketball. I am starting an undulating program pretty soon as I would like to add some good mass to my frame. I expect some pretty big gains out of it, as it sounds like something I would respond well to.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/08/04, 09:50 PM
Repetition Upper Body - 8-4-06
Wide Grip Bench- 3 Max Sets
115 x 15
115 x 8
115 x 4
(got burned out suprisingly quick)
Bent Over Rows
65 x 8
85 x 8
95 x 8 (barely)
85 x 8
Superset
Bradford Press
65 x 8
65 x 8
75 x 8 (barely)
65 x 8 (barely)
Hammer Curls
3 sets of 8 with 30's
Gripper
3 sets of 8 continuous
Bruce Lee Leg Raises
3 sets of 12
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/08/04, 09:53 PM
By the way, for those who think cutting fat and getting strong is difficult, IT IS. However, I have been doing Berardi's get shredded diet the past two weeks just to quickly drop some fat (started to get chubby), and it's as low as ever, and my strength has also increased, and I lost no lean mass. I realize my strength and mass were far from impressive prior to this, but it has worked nonetheless.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2007/02/17, 04:21 PM
THANK GOD IT IS TIME!
After 6 months of workin at UPS, it is finally over, and I can focus on school more...another huge plus is...
WORKOUTS START BACK!
So I'll be keeping my log again, and maybe this board can liven up just a bit...I am training for total athletic power, and I will keep everyone posted on progress. It's good to be back!
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2007/02/18, 07:29 AM
good luck man! glad you've got more time to lift
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2007/03/27, 01:33 PM
Upper Body Push
Cable Internal Rotations
20lbs x 12
30lbs x 10
40lbs x 8
50lbs x 6
20lbs x 12
Explosive Bench
80lbs, 6x2. 1 minute TBS
Explosive Military
60lbs, same as above
Partial Bench Press
165 lbs, 4x2. 2 minutes TBS
Partial Military Press
115lbs, same as above
Flat DB Bench
50's x 5
50's x 5
55's x 5...pretty easy
DB Seated Shoulder Press
40's x 5
45's x 5
45's x 3...got hard
High Pulley Physioball Cable Crunch
30lbs x 12
30lbs x 10
Just gettin back into the swing of things. Any suggestions are very welcomed.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2007/03/30, 12:06 AM
Upper Body Pull
Cable External Rotations
10lbs x 12
10lbs x 10
10lbs x 8
10lbs x 6
10lbs x 4...was supposed to shoot for 12...wow
Explosive BOR
65lbs, 6 x 2. 60 seconds TBS
Flying Wide-Grip Pull-Ups
Assisted with 70- 3 x 5, 30 seconds TBS
Pull-Ups
Body x 5
Body x 3 + 2 Negatives
Body x 5 Negatives
Cable Rows
100lbs, 3 x 5
60-Degree Lying Trap Rows
35's, 3 x 5
Swiss Ball Crunches
+10 lb DB 2 x 10
followed by 2 max rep sets
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2007/03/30, 02:24 AM
nice to see you lifting again Aaron. keep it up.
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2007/04/03, 12:45 PM
Thanks, Leo.
Upper Body Push
Cable Internal Rotations
30lbs x 12
40lbs x 10
50lbs x 6...very tough
20lbs x 12...ahh the burn
Accidentally started too heavy...I was stupid today
Explosive Bench
80lbs, 6x2. 1 minute TBS
Explosive Military
55lbs, same as above
Partial Bench Press
165 lbs, 4x2. 2 minutes TBS
Partial Military Press
115lbs, same as above
Flat DB Bench
55's x 5
55's x 5
55's x 5...good weight
DB Seated Shoulder Press
45's x 5
45's x 4
45's x 4...dang hard
Did some crunches/oblique crunches on physioball as well as isometric bridges held for 30 seconds
Was happy with today's workout...went up in some lifts, and the strong range partials didn't feel as heavy today.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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