Doug's starting from scratch, need help!! Journal
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09-23-2008, 09:28 PM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Sept 23/08
Weight after bf and b.m. = 210.
Didn't get to eat as much as I would have liked.. Got busy in the afternoon..
Did some mobility excersizes, no cardio..
Probably barely cracked 2500..
Workout A
Squat:
nwx10
25x5x1
50x5x1
100x5x3 (last was 90)
Press:
40x10x1
50x5x2
90x5x3 (last was 80)
80x5x1
Chinups:
x10x7x7
Front and side planks, crunches
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09-25-2008, 08:32 PM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Sept 25/08
Felt like crap today..
Joints sore, sore throat..
Oh well.. Power through..
Workout B
Split Squat
nwx10, 15x5x2, 20x5x3
Bosu Push Ups
x25 x10 x10
Lower back felt like crap, and didn't want to chance buggering it even more with my bad form, so instead..
Back extentions
4 x 10
Side and front planks
Had 5g of Creatine for first time tonight, post WO.
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09-25-2008, 08:35 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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Quote:
Originally Posted by dougz
Felt like crap..
Joints sore, sore throat..
Oh well.. Power through..
Workout B
Split Squat
Push ups
Lower back felt like crap, and didn't want to chance buggering it even more with my bad form, so instead..
Back extensions: 4 x 10
Back extentions
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on the back extensions...where is the pad placed? i would recommend doing hip extensions, which moves the pad under your thighs...and also doing static extensions where you just hold yourself in place.
and squeeze that ass the entire time you do statics
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09-25-2008, 08:40 PM
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Pad is on the upper quad, right below waist.
Static extensions?
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09-25-2008, 09:36 PM
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Quote:
Originally Posted by dougz
Pad is on the upper quad, right below waist.
Static extensions?
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your upper body is not supported, you just hold yourself in a straight out position. you can even hold weights on your chest to increase difficulty. is the pad movable? if so try moving it back a little further so you can easily extend from the hips, and keep your lower back set.
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09-26-2008, 09:35 AM
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The apparatus is the one where you are at a 45 degree angle, and the pad can be adjusted as to where it goes, height-wise..
I would prefer the kind where you are horizontal, but oh well..
Maybe I can get someone to just sit on my legs and I can do them on a bench rack or something..
But again, I would rather be doing dead lifts, but just wasn't up for it last night..
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09-26-2008, 09:43 AM
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so they don't have a power rack at this gym?
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09-26-2008, 11:54 AM
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Yup, they do..
How do you do back extentions on a power rack?
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09-26-2008, 01:35 PM
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
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You could do Good mornings? I don't know if they are good beginner movement though.
IronWorker
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09-26-2008, 02:36 PM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
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Good mornings..
THAT's what I meant..
Good mornings, only your legs are at a 45 deg angle, and you are bending down nearly straight up and down..
I've done these off and on for a while, so it's not like I just started them..
Back sure hurts today.. :(
( I hurt my lower back at work a while back, and working the lower back always tweaks it)
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