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Flaweds Journal (5x5 + HIIT 12 Weeks)

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Old 07-14-2006, 04:18 PM   #11
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keep up the great work
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Old 07-14-2006, 07:23 PM   #12
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Quote:
Originally Posted by Flawed
although I think i am really sucking at deadlift form... never done it before and usually no one is at my gym to give me pointers... feeling alot of strain in my lower back... ill continue


A 5x5 might be a hard time to get the deadlift down. Should get better. One problem with learning form is that there are so many biomechanical factors in deadlifting and therefore many potential weak links. These can prevent you from utilizing good form no matter how honorable you intentions...your body is going to do what it has to do to compensate which can force you away from whatever is considered proper form.

I see you're doing hypers so obviously you may be considering that you lower back is weak and you obviously need to have strong spinal erectors to that's a good idea. But just because you are feeling it in your lower back doesn't mean your lower back is the problem (or all of it). Depending on where the back is taking over the load in the lift the problem could be in the hip flexors and hams or more specificallly the glutes and hams.

At this point it wouldn't hurt to consider putting in something like pull throughs, reverse hypers (with the emphasis on the glutes), maybe Romanian deads for support. Glute-Ham raises would be great but they may be a little much for this. It's just a thought. I'm sure the deads will feel better regardless given time.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 07-15-2006, 11:11 AM   #13
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Week 1/Day 3

Barbell Squat:
75 lbs x 5
95 lbs x 5
115 lbs x 5
135 lbs x 5
155 lbs x 3
115 lbs x 8


Barbell Flat Bench:
95 lbs x 5
120 lbs x 5
145 lbs x 5
165 lbs x 5
190 lbs x 3
145 lbs x 8


Barbell JS Rows:
60 lbs x 5
75 lbs x 5
90 lbs x 5
105 lbs x 5
125 lbs x 3
95 lbs x 8


Dips:
unweighted x 8
unweighted x 8


Barbell Curls:
55 lbs x 8
65 lbs x 8
70 lbs x 7



Dumbell Tri Raises:
25 lbs x 8
30 lbs x 8
30 lbs x 8



JS Row form is still feeling rather weak... and my dips are hurting
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Old 07-15-2006, 04:29 PM   #14
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JS Rows are a power movement only. Don't treat these like regular barbell rows. These will increase both your pressing and pulling power. Don't be afraid to start off even lighter and work on EXPLOSIVE aka DYNAMIC pulling..Pulling the bar hard and fast right into your upper abs area. Make sure the weights deload on the ground fully in between reps.

If you are feeling overwhelmed with the dips, don't do them until your strength and fitness levels increase. For the first few weeks, I would rather see you get acclimated to the program's design. You might not be used to the frequency combined with volume of the 5x5 for the pressing. I guarantee in a few weeks you'll be good to go to start gradually introducing the weighted dips. Also, make sure your weighted dips aren't leaning forward. The flat bench more than takes care of your pecs. These weighted dips are straight up and down for the triceps and anterior delts only.

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Old 07-16-2006, 09:43 AM   #15
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HIIT Day 3:

Resistance Lvl: 6
Warm Up: 5 Min
HIIT (30s Jog/30s Sprint): 5 Min
Cool Down: 5 Min


Approx Calories Burnt(Last Time):
297.1
Approx Calories Burnt(Today): 326.3

Damn talk about SWEATING.... Hey at least my "burnt calories" went up... hopefully this idea will prove true to work
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Old 07-16-2006, 09:50 AM   #16
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The Idea to make sure I am always surpassing the number of calories burnt with each cardio session is actually an idea I picked up from the MAX-OT program. While I love HIIT cardio, I think this is a good procedure to stick too. This way you are always pushing your body harder and making it work more... and like in this quote from the Max-OT site boosting your metabolism

Quote:
First things first, you need to establish an initial intensity baseline. This is simple. You simply perform a 16-minute cardio session at a little bit higher than your normal cardio intensity level. After you do this, you need to record some statistics. All Recumbent Bikes display exercise performance. They will typically show calories burned and distance traveled. This is another reason they are well suited for Max-OT Cardio.

You need to understand that these are just estimates, but that doesn’t matter. They are used for references to guide you to “always increasing intensity levels.” Remember, each cardio session should be higher in intensity than the one before. In other words, you should travel further distances and record higher calorie readouts with each new Max-OT Cardio workout on the Recumbent Bike.

Once you have performed your initial Max-OT Cardio workout, you will have established a “goal” – a distance to beat on your next Max-OT Cardio session. This is an important element in Max-OT Cardio. As with Max-OT weight training, the result of always striving for more is that it forces your body to adapt. With Max-OT Cardio, you are literally forcing your metabolism higher with each session.

Beating your previous distance is a must. I want to emphasize this. The fact that you are constantly increasing your intensity levels each cardio session continuously drives your metabolism higher. It also sets a site for you for every Max-OT Cardio workout. You will no longer just be “putting in time” during cardio. You will stoking your metabolism higher and higher with each Max-OT Cardio session.
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Old 07-16-2006, 01:11 PM   #17
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Flawed why don't you respond to people when they post in your journal? Even a would suffice .
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Old 07-17-2006, 02:55 PM   #18
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Quote:
Originally Posted by Eric3237
Flawed why don't you respond to people when they post in your journal? Even a would suffice .
Sorry ERIC!!! Hope you didnt take that as disrespect. I pretty much have been taking the advice that you and 0311 have been giving me and incorporating it into my workout. Most of the time I end up talking to 0311 in the shoutbox so I dont really respond in here. Ill make to respond from now on!

PS -
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Old 07-17-2006, 03:35 PM   #19
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Quote:
Originally Posted by Flawed
Sorry ERIC!!! Hope you didnt take that as disrespect. I pretty much have been taking the advice that you and 0311 have been giving me and incorporating it into my workout. Most of the time I end up talking to 0311 in the shoutbox so I dont really respond in here. Ill make to respond from now on!
No, no I didn't take it as disrespect! That's why I made a joke out of it. Just want to know if what I and others say makes any sense or if it fits or helps you in any way. Also if I can clear anything up in terms of my thought process. That helps me learn. And I don't usually go back and read over the shoutbox...

To me the journals are not just a place for people to keep track of their workouts and get advice but also for those who post in it to participate and therfore learn from it WHILE trying to help.

Also about the deadlift it occurs to me that the obvious thing I didn't mention is that if you're back is rounding and it's turing into some kind of stiff-leg dead or whatever then the first thing to do is probably lower the weight. You CAN'T get proper form with too heavy a weight. It incorporates bad habits that you'll have to unlearn.

Quote:
Originally Posted by Flawed
PS -
LOL! Right back at ya
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Old 07-18-2006, 09:00 AM   #20
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how do you tell if you are rounding your back or not?
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