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Pitysister · 07-24-2009, 01:39 PM

supine glute ham raises are supposed to hit the glutes/hams.

they are not calve/quad raises

Pitysister · 07-24-2009, 01:43 PM

^^^wooohooo....1000th reply!!!!!!

iron_worker · 07-24-2009, 03:47 PM

As my life is right now I'm home 5 days a week and gone friday after work until sunday evening.

I also find that I *can't* workout 2 heavy days in a row anymore, it just doesn't work for me. I'm convinced my recovery is not average.

I also find that I need to do my upper workout first because any heavy lower pulling affects my upper pushing for at least 2-3 days. This is due to upper back muscles (stabilizers) being weak.

So I could workout monday but its not optimal cause I'm tired from travelling and trying to get back to my mon-fri schedule. Then I could workout wed + thursday perhaps.

It would have to be
Mon: Upper
Wed: Lower
Thurs: Core/accessories/GPP

This is still not optimal but its the closest I can get right now I think. Also with travelling every weekend my diet is hardly ever constant. Bah! I had it way better when I was living in one place on my own. I could prepare my meals for the week bring them to work or w/e. But things change.

Any other suggestions/ideas?

Oh ya, I wasn't saying that the supine GHRs were supposed to be quad/calves. I was saying that they seemed heavily biased to the hams over glutes. Maybe this is just because my hams are weak so I feel it more there.

IW

Pitysister · 07-24-2009, 04:34 PM

i thought you meant they were hitting both really hard.....and i was just saying......they should be

i sped read over the "vs" and made it "and"

TALO · 07-27-2009, 05:12 AM

Ever think about doing a 3 day a week Westside program ? That gives a guy lots of time to recover.

iron_worker · 07-27-2009, 06:46 PM

I was doing a modified WS program a while back but its definately something to look into.

IW

iron_worker · 07-27-2009, 06:55 PM

Monday July 27th/2009

BW: 189.5lb

Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 3
135lb x 3
145lb x 3,2
135lb x 3, 4

Somehow I pulled off quite a few more reps then last time. Quite happy with this result.

Flat DB Press
30lb x 8
40lb x 8
50lb x 8
60lb x 8 ...just
55lb x 8,7 ...just

BW Pull-Ups
BW x 1,1,1,1,1
BW + 10lb x 1,1,1,1,1
BW + 20lb x 1,1,1,1,1
BW x 3,2
BW x 2,2,1

Total = 25reps

I didn't feel like my +20lb reps were that great so I dropped the weight.

EZ Barl Curls
80lb x 10,8
70lb x 10,10

Superset with...

Close Grip Bench
80lb x 15,12
70lb x 12,10

Thoughts

Long workout. Tris were totally thrashed by the end. I was happy with my pressing as well.

Someone asked me if I was into PL'ing because I was lifting some "pretty huge weights." So that made me feel pretty good.

IW

Pitysister · 07-28-2009, 07:38 AM

good workout dub.

iron_worker · 07-28-2009, 03:30 PM

Thanks!

iron_worker · 07-29-2009, 05:46 PM

Wednesday July 29th/2009

Deadlifts
bw squats x 10
135lb 2x5
225lb x 5
275lb x 2
315lb 2x1

I guess I tweaked my back pretty bad last weak because its still not healed. No power and lots of hurting.

Front Squats
bar x 5
115lb x 5
135lb x 5
155lb x 2

More hurting... I give up.

Thoughts

Really frustrating to have this happen. I was super motivated this week and this makes me want to scream. Ugh.

IW

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07-24-2009, 01:39 PM	#1001
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	supine glute ham raises are supposed to hit the glutes/hams. they are not calve/quad raises

07-24-2009, 01:43 PM	#1002
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	^^^wooohooo....1000th reply!!!!!!

07-24-2009, 03:47 PM	#1003
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	As my life is right now I'm home 5 days a week and gone friday after work until sunday evening. I also find that I can't workout 2 heavy days in a row anymore, it just doesn't work for me. I'm convinced my recovery is not average. I also find that I need to do my upper workout first because any heavy lower pulling affects my upper pushing for at least 2-3 days. This is due to upper back muscles (stabilizers) being weak. So I could workout monday but its not optimal cause I'm tired from travelling and trying to get back to my mon-fri schedule. Then I could workout wed + thursday perhaps. It would have to be Mon: Upper Wed: Lower Thurs: Core/accessories/GPP This is still not optimal but its the closest I can get right now I think. Also with travelling every weekend my diet is hardly ever constant. Bah! I had it way better when I was living in one place on my own. I could prepare my meals for the week bring them to work or w/e. But things change. Any other suggestions/ideas? Oh ya, I wasn't saying that the supine GHRs were supposed to be quad/calves. I was saying that they seemed heavily biased to the hams over glutes. Maybe this is just because my hams are weak so I feel it more there. IW

07-24-2009, 04:34 PM	#1004
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	i thought you meant they were hitting both really hard.....and i was just saying......they should be i sped read over the "vs" and made it "and"

07-27-2009, 05:12 AM	#1005
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	Ever think about doing a 3 day a week Westside program ? That gives a guy lots of time to recover.

07-27-2009, 06:46 PM	#1006
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	I was doing a modified WS program a while back but its definately something to look into. IW

07-27-2009, 06:55 PM	#1007
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Monday July 27th/2009 BW: 189.5lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 3 135lb x 3 145lb x 3,2 135lb x 3, 4 Somehow I pulled off quite a few more reps then last time. Quite happy with this result. Flat DB Press 30lb x 8 40lb x 8 50lb x 8 60lb x 8 ...just 55lb x 8,7 ...just BW Pull-Ups BW x 1,1,1,1,1 BW + 10lb x 1,1,1,1,1 BW + 20lb x 1,1,1,1,1 BW x 3,2 BW x 2,2,1 Total = 25reps I didn't feel like my +20lb reps were that great so I dropped the weight. EZ Barl Curls 80lb x 10,8 70lb x 10,10 Superset with... Close Grip Bench 80lb x 15,12 70lb x 12,10 Thoughts Long workout. Tris were totally thrashed by the end. I was happy with my pressing as well. Someone asked me if I was into PL'ing because I was lifting some "pretty huge weights." So that made me feel pretty good. IW

07-28-2009, 07:38 AM	#1008
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	good workout dub.

07-28-2009, 03:30 PM	#1009
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thanks!

07-29-2009, 05:46 PM	#1010
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Wednesday July 29th/2009 Deadlifts bw squats x 10 135lb 2x5 225lb x 5 275lb x 2 315lb 2x1 I guess I tweaked my back pretty bad last weak because its still not healed. No power and lots of hurting. Front Squats bar x 5 115lb x 5 135lb x 5 155lb x 2 More hurting... I give up. Thoughts Really frustrating to have this happen. I was super motivated this week and this makes me want to scream. Ugh. IW

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