If you warm-up for squats then there isn't really any need to warm-up for the other exercises. Unless there is some special reason for warming up all the time you should be good to pound the iron after you warmup for the first exercise.

coo...thanks dude. that will save time.

Thursday August 30

Musical Selection: Daath - The Hinderers


Squat

-Bar x 5
-40 x 3
-60 x 2
-90 3 x 5

Rows

-115 3 x 5

Bench

-125 3 x 5


Close hand pushups - 2 x 15, DB side bends 60 - 2 x 5, weighted crunches 2 x 30.

squats were ok tuesday....little tougher today. i'm gonna spend a lot of time in front of the mirror later with the empty bar to work on the rows form....maybe i'm being anal...but it's bothering me. i need a bigger mirror :)

Working at that type of relative intensity I would recommend doing at least something to get ready for the lifts.

If this was a light weight bodybuilding thing I'd say different.

Yes the body is good and warmed up but you also have a lot of blood pooling in the legs and things like that. Habitually jumping into a relatvely heavy bench or something like that is a prescription for shoulder and other problems. You may not need anywhere near the warmup you used for squats but at least give the joints a little attention and acclimation. And heavier, in terms of intensity, the weight to be used is the more warmup should be used.

And please nobody say the follwing: "I've been doing that for years with no problem."

I hear that one more time and I'm going to have to lay on some nasty smileys :biglaugh:

Generally I'd recommend doing the bench before rows. And even though you want to work on the rows I don't think it's a good idea to do it that way. I am talking about this specific case and not saying "never do any rowing before benching". The problem is that you are creating fatigue in some very important stabilizer muscles that you need during your bench. Not only will it take away from the bench but will make it harder for your shoulders to stabilize. Like I said, this is work of a fairly heavy nature.

dude...i've been doing this since before you were born..................

;)


but i'll keep that in mind for next time...i'm ready to deadlift some more shit saturday. i gotta switch my days and get on monday/wed/fri cuz i got bowling league starting on tuesday nights in a couple weeks. left forearm was a little tight from throwing six games this past tuesday night.

ahem......

:gay:

:banned:

:censored:

:madfawk:


just kidding

:biglaugh:

sorry...could fit that into the post above^^^

cheers mate

i love the that's fucking gay smiley. that thing rocks.

here's my new chinup/dip station...get to use it again today. i wish i could take credit for the plush green carpet...but..it wasn't my idea ;)

Saturday September 1

Musical Selection: Children of Bodom - HateCrew Deathroll


Squat

-Bar x 5
-30 x 3
-60 x 1
-90 3 x 5

Deadlift

-80 x 2
-130 1 x 5

Military Press

-30 x 3
-60 x 1
-80 3 x 5

Pullups

- 3 x 8

Barbell Curls

-70 2 x 5

Dips - 2 x 10, Leg raises - 2 x 10


everything went smooth....even squats....should be able to stack five pounds on next week. added an extra 5 to deads. i'll stick with 130 next week too. first 4 went up great...5th was a struggle but i maintained form and got it up. felt good.


3 day weekend = i'm going to eat and lay on my ass since i didn't get to do it last weekend :(