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RobS · 02-29-2008, 02:38 PM

2/29/08 Lower Body Workout 2

CLEAN/FRONT SQUAT 3X5 - 135x5, 135x5, 135x5

SQUATS 5X5 - 340x5, 340x5, 340x5, 340x5, 340x5
the squats felt great today, the weight just felt light, my form was down pat, and everything just seemed to click today

SPEED DEADLIFTS 6X1 - 295x1, 295x1, 295x1, 295x1, 295x1, 295x1
no bands today, the deadlift felt light today too, the weight went flying up every time

LEG CURLS 3X10-12 - 160x12, 160x12, 160x12
i decided to do leg curls today as opposed to GHR today b/c i wasn't sure if i'd even be able to lower myself under control once at this point in the workout b/c i my legs were so tired

HYPEREXTENSION 2X10-12 - 45x12, 45x12

WEIGHTED ABS 6 SETS - done

great workout today, i'm happy with how everything went

RobS · 03-03-2008, 06:22 PM

3/3/08 Upper Body Workout #1

BENCH PRESS 5RM - 270x5
it went up clean today without anyone touching the bar (i made sure to have a different guy spot me today so he didn't touch the bar early)

FLOOR PRESS 5RM - 245x5

DB BENCH PRESS 3X8-10 - 85x10, 85x10, 85x9
the first 2 sets went up fairly easy so i don't think i took enough of a rest before attempting the last set

JS ROWS 5X5 - 235x5, 235x5, 235x5, 235x5, 235x5

BARBELL SHRUGS 3X8-10 - 265x10, 265x10, 265x10

FACE PULLS 3X8-10 - 137x10, 137x10, 137x10

SKULL CRUSHERS 3X8-10 - 110x10, 110x10, 110x10
next week i will up the reps to 3x10-12

EZ BAR CURLS 4X8-10 - 95x10, 95x10, 95x10, 95x7

RobS · 03-04-2008, 10:59 AM

3/4/08 Lower Body Workout #1

OVERHEAD SQUATS 3X5 - 5, 5, 5
i used a broom stick for the "bar" i am still working on form for this lift, my shoulder flexibility kinda sucks and it seems like when i squat down the bar seems to travel forward so it doesn't maintain a straight line with my shoulders and hips

SQUATS 2RM - 415x2
next week i will be going for 415x3

GOODMORNINGS 3X5 - 195x5, 195x5, 195x5

GHR 3 SETS - bwx3, bwx3, bwx3
i tried messing around with some bands so i could do more reps, but none of the bands were long enough, so i just did them with my body weight

HYPEREXTENSIONS 2X10-12 - 45x12, 45x12

ABS 6 SETS - done

RobS · 03-05-2008, 09:36 AM

i've decided to add some cardio into my routine, i haven't really done any kind of consistent cardio in at least 9 months so i'm starting off pretty slow and working on building up my endurance/cardio threshold. i'm going to be doing my cardio on an elliptical b/c i just feel like it is easier on my joints. the last time that i ran on a treadmill my knees and lower back were sore for the next 3 days

. i've read some stickies and i'm thinking that HIIT looks like the way to go for cardio. i'm planning on doing fasted am cardio 2x per week on days when i don't lift (wednesday and either saturday or sunday).

so today for my first day of cardio i warmed up for 3 minutes at a slow pace on the elliptical then 8 minutes of HIIT (30 seconds "sprint", 1 minute "jog") and followed that with a 4 minute cool-down to bring my total amount of cardio to 15 minutes.

EricT · 03-05-2008, 01:15 PM

HIIT may turn out to be a little much. You basically don't have much distribution of stress on this routine and your adding in more "high intensity" work. I would stick to one day of HIIT right now and if you want to do more cardio keep it low intensity for the other days until you see how it goes.

The tricky part is that once you get past the initial soreness or what have you from just doing something new, you won't have much to inform you in terms of overreaching symptoms..depending on how long you do the HIIT sessions for and how often of course you could simply notice nothing more than a sudden decrease in performance on some of your lifts.

RobS · 03-06-2008, 07:56 PM

Quote:

Originally Posted by Eric3237

HIIT may turn out to be a little much. You basically don't have much distribution of stress on this routine and your adding in more "high intensity" work. I would stick to one day of HIIT right now and if you want to do more cardio keep it low intensity for the other days until you see how it goes.

even after just doing it for 1 day i agree that HIIT might be a little bit to ambitious in terms of cardio for me to start with 2x a week. what do you suggest for low-intensity cardio? i was thinking maybe some powerwalking or a slow jog or something like that.

RobS · 03-06-2008, 08:04 PM

3/6/08 Upper Body Workout #2

SPEED BENCH PRESS (W/ PAUSE ON CHEST) 9X3 - 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3
focused on form and keeping my elbows tucked

CLOSE GRIP BENCH PRESS 5RM - 265x5

STANDING MILITARY PRESS 4X5 - 135x5, 135x5, 135x5, 135x5
the last set had a couple reps that were closer to push press than strict military press

WEIGHTED DIPS 2X8-10 - bw+45x10, bw+45x10

PULL/CHIN UP 6X6 - 6, 6, 6, 6, 6, 4
alternate between pull ups and chin ups

BAND TRICEPS EXTENSION 3X10-12 - 12, 12, 12
i'm not really sure what i would consider the "weight" for this exercise, i saw a guy in the weightroom doing these the other day so i decided to give them a try, they are just like triceps extensions on a cable/pulley machine except using a band and adjusting resistance based on where i grip the band, i was feeling them by the end

SEATED INCLINE DB CURLS 4X8-10 - 35x10, 35x10, 35x10, 35x10

RobS · 03-07-2008, 03:56 PM

3/7/08 Lower Body Workout #2

CLEAN/FRONT SQUAT 3X3 - 155x3, 155x3, 155x3
i am loving these as a whole-body warm-up, plus i think they are really helping me with explosion and flexibility

SQUATS 5X5 - 345x5, 345x5, 345x5, 345x5, 345x5

SPEED DEADLIFTS 6X1 - 295x1, 295x1, 295x1, 295x1, 295x1, 295x1

LEG CURLS 3X10-12 - 170x12, 170x12, 170x12

HYPEREXTENSIONS 2X10-12 - bw+45x12, bw+45x12

ABS 6 sets done

Pitysister · 03-07-2008, 04:48 PM

you're a monster...nice work.

RobS · 03-10-2008, 07:57 PM

thanks pity

03-05-2008, 09:36 AM	#54 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 114 Country: Gender:	i've decided to add some cardio into my routine, i haven't really done any kind of consistent cardio in at least 9 months so i'm starting off pretty slow and working on building up my endurance/cardio threshold. i'm going to be doing my cardio on an elliptical b/c i just feel like it is easier on my joints. the last time that i ran on a treadmill my knees and lower back were sore for the next 3 days. i've read some stickies and i'm thinking that HIIT looks like the way to go for cardio. i'm planning on doing fasted am cardio 2x per week on days when i don't lift (wednesday and either saturday or sunday). so today for my first day of cardio i warmed up for 3 minutes at a slow pace on the elliptical then 8 minutes of HIIT (30 seconds "sprint", 1 minute "jog") and followed that with a 4 minute cool-down to bring my total amount of cardio to 15 minutes.

03-05-2008, 01:15 PM	#55 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	HIIT may turn out to be a little much. You basically don't have much distribution of stress on this routine and your adding in more "high intensity" work. I would stick to one day of HIIT right now and if you want to do more cardio keep it low intensity for the other days until you see how it goes. The tricky part is that once you get past the initial soreness or what have you from just doing something new, you won't have much to inform you in terms of overreaching symptoms..depending on how long you do the HIIT sessions for and how often of course you could simply notice nothing more than a sudden decrease in performance on some of your lifts.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

03-07-2008, 04:48 PM	#59 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,551 Country: Gender:	you're a monster...nice work.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

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02-29-2008, 02:38 PM	#51 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 114 Country: Gender:	2/29/08 Lower Body Workout 2 CLEAN/FRONT SQUAT 3X5 - 135x5, 135x5, 135x5 SQUATS 5X5 - 340x5, 340x5, 340x5, 340x5, 340x5 the squats felt great today, the weight just felt light, my form was down pat, and everything just seemed to click today SPEED DEADLIFTS 6X1 - 295x1, 295x1, 295x1, 295x1, 295x1, 295x1 no bands today, the deadlift felt light today too, the weight went flying up every time LEG CURLS 3X10-12 - 160x12, 160x12, 160x12 i decided to do leg curls today as opposed to GHR today b/c i wasn't sure if i'd even be able to lower myself under control once at this point in the workout b/c i my legs were so tired HYPEREXTENSION 2X10-12 - 45x12, 45x12 WEIGHTED ABS 6 SETS - done great workout today, i'm happy with how everything went

03-03-2008, 06:22 PM	#52 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 114 Country: Gender:	3/3/08 Upper Body Workout #1 BENCH PRESS 5RM - 270x5 it went up clean today without anyone touching the bar (i made sure to have a different guy spot me today so he didn't touch the bar early) FLOOR PRESS 5RM - 245x5 DB BENCH PRESS 3X8-10 - 85x10, 85x10, 85x9 the first 2 sets went up fairly easy so i don't think i took enough of a rest before attempting the last set JS ROWS 5X5 - 235x5, 235x5, 235x5, 235x5, 235x5 BARBELL SHRUGS 3X8-10 - 265x10, 265x10, 265x10 FACE PULLS 3X8-10 - 137x10, 137x10, 137x10 SKULL CRUSHERS 3X8-10 - 110x10, 110x10, 110x10 next week i will up the reps to 3x10-12 EZ BAR CURLS 4X8-10 - 95x10, 95x10, 95x10, 95x7

03-04-2008, 10:59 AM	#53 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 114 Country: Gender:	3/4/08 Lower Body Workout #1 OVERHEAD SQUATS 3X5 - 5, 5, 5 i used a broom stick for the "bar" i am still working on form for this lift, my shoulder flexibility kinda sucks and it seems like when i squat down the bar seems to travel forward so it doesn't maintain a straight line with my shoulders and hips SQUATS 2RM - 415x2 next week i will be going for 415x3 GOODMORNINGS 3X5 - 195x5, 195x5, 195x5 GHR 3 SETS - bwx3, bwx3, bwx3 i tried messing around with some bands so i could do more reps, but none of the bands were long enough, so i just did them with my body weight HYPEREXTENSIONS 2X10-12 - 45x12, 45x12 ABS 6 SETS - done

03-06-2008, 08:04 PM	#57 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 114 Country: Gender:	3/6/08 Upper Body Workout #2 SPEED BENCH PRESS (W/ PAUSE ON CHEST) 9X3 - 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3 focused on form and keeping my elbows tucked CLOSE GRIP BENCH PRESS 5RM - 265x5 STANDING MILITARY PRESS 4X5 - 135x5, 135x5, 135x5, 135x5 the last set had a couple reps that were closer to push press than strict military press WEIGHTED DIPS 2X8-10 - bw+45x10, bw+45x10 PULL/CHIN UP 6X6 - 6, 6, 6, 6, 6, 4 alternate between pull ups and chin ups BAND TRICEPS EXTENSION 3X10-12 - 12, 12, 12 i'm not really sure what i would consider the "weight" for this exercise, i saw a guy in the weightroom doing these the other day so i decided to give them a try, they are just like triceps extensions on a cable/pulley machine except using a band and adjusting resistance based on where i grip the band, i was feeling them by the end SEATED INCLINE DB CURLS 4X8-10 - 35x10, 35x10, 35x10, 35x10

03-07-2008, 03:56 PM	#58 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 114 Country: Gender:	3/7/08 Lower Body Workout #2 CLEAN/FRONT SQUAT 3X3 - 155x3, 155x3, 155x3 i am loving these as a whole-body warm-up, plus i think they are really helping me with explosion and flexibility SQUATS 5X5 - 345x5, 345x5, 345x5, 345x5, 345x5 SPEED DEADLIFTS 6X1 - 295x1, 295x1, 295x1, 295x1, 295x1, 295x1 LEG CURLS 3X10-12 - 170x12, 170x12, 170x12 HYPEREXTENSIONS 2X10-12 - bw+45x12, bw+45x12 ABS 6 sets done

03-10-2008, 07:57 PM	#60 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 114 Country: Gender:	thanks pity

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