Thread: Phil's Journal
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Old 09-11-2007, 07:26 AM
ghij_mpu ghij_mpu is offline
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Join Date: Jan 2007
Posts: 188
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Wednesday 9/5/07
LOWER 1
Deadlift ---------------------------------- 1x5 235
Bulgarian Squat --------------------------- 2x6 100 (50 pounders)
GHR --------------------------------------- 5 Negatives
Cable Ab Pull Down ------------------------ 2x15 120
Russian Twist ----------------------------- 2x8

I lowered the Bulgarian Squat reps and upped the weight like I did for Stepups last week. It's becoming a nice power exercise now.

Thursday 9/6/07
UPPER 1
Cable Rows -------------------------------- 3x11 125
Dumbbell Overhead Press (Scapular Plane) -- 3x9 60 (30 pounders)
Cable Pulldowns --------------------------- 2x8 125
One Arm Dumbbell Scapular Protractions ---- 2x25 45
Scapular Pushups -------------------------- 3x25


Saturday 9/8/07
LOWER 2
Romanian Deadlift ------------------------- 3x8 230
Dumbbell Stepups -------------------------- 3x6 102 (51 pounders)
Hanging Knee Raise ------------------------ 2x12

I plan to swap my ab exercises between LOWER 1 and LOWER 2. My arms are too fatigued after the RDL's and then holding 2 50 pound dumbbells for 36 Stepups (18 per leg). I want need to feel the HKR it my abs, not my arms.

Notice Stepups with 51 pounders? I made weights to microload dumbbells. I took the ankle weight slugs from Eric's microloading idea and made some "straps" with duct tape. At each end of the strap are 1/2 pound weights. I just slip the straps over the dumbbell grips to add a little weight. I'm going to be using these a lot. I want to be able to increase weights in smaller increments than 10 pounds (5 pounds per dumbbell). I like progressing with weight rather than adding reps and sets, especially for lower body exercises.


Sunday 9/9/07

UPPER 2
Pullups ----------------------------------- 6x6x5
Hi Low Cable Pulley Rows ------------------ 3x11 156
Dip Shrugs -------------------------------- 3x20
Dumbbell Lateral Raise (thumbs up) -------- 3x8 12.5 with Shrug at parallel
One Arm Dumbbell Scapular Protractions ---- 2x20 45
Scapular Pushups -------------------------- 3x25

I added a shoulder shrug at the end of the Lateral Raise reps, while my arms were parallel. Unfortunately, I reread Eric's Later Raise Shrug suggestion again after I did these and I should have gone past parallel before shrugging. The way I did them felt OK for my shoulder, so I'll go higher next time.
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