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Fall '07 - Full Body, Week 26

Overall Impression:

so being a lazy guy i didnt workout yesterday. and this weekend i am going to be visiting Dallas with some friends. so i decided to go workout today and do a full body routine.

this entire week i have barely gotten any sleep.
monday - 4 hours
tuesday - 3 hours
wednesday - 2 hours
thursday - 4 hours (hopefully)

im so fucking dead tired. i am just waiting for this weekend.....

diet has been good though. i have not been slacking off on that. i can see improvements already.

i havent been doing cardio coz im so busy with work....i will try and make it next week though.

Front Squats = 3 sets x 5 reps x 135 lbs

first time doing these since my stint with DC Training 1 year ago...damn these are rough on the shoulders!!! i felt this exercise more in my glutes than any other muscle. wierd...

Incline Bench Press = 3 sets x 3 reps x 165 lbs

next week i am gonna nail 175 for 3x3.

JS Rows = 3 sets x 5 reps x 115 lbs

i think my form was good and my lower back didnt feel anything bad.

Unilateral Romanian Deadlifts = 2 sets x 8 reps x 55 lbs

this was awesome!!!

Seated Unilateral Dumbbell Shoulder Press = 2 sets x 7 reps x 50 lbs

i felt weak...

Glute Ham Raises = 2 sets x 15 reps

Facepulls = 3 sets x 6 reps x 80 lbs

Leaving Thoughts:

i need sleep. this is affecting my workout and im not liking it....

have a good weekend everyone!

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JS ROWS


UNILATERAL RDLS


GHRs

On the rows I just don't know what to say anymore. You entire back is rounded out. It's pretty easy to get close to the floor when you do that. There is nothing "JS" or anything about it...it's a row from the floor with the back rounded out. You lower back expecially needs to get set. The range of motion is really shortened on the whole thing. This is not an effective way to row.

It looks like you are curling the weight up as much as rowing it. Rows aren't an arm exercise. It's mid trap, rhomboids, and lats. The movement is all scapular retraction. In order to do that well you first have to get a little scapular protraction (passive). That means you must allow the scapula to float forward and get a litte stretch before you retract them (pinch them together) powerfully. If this is done to fullest extent then I expect to see, first of all, the arms straight at the beginning, not bent as yours are. And at the end I expect to see the chest wall spread out as the scapula retract to their fullest. Almost as if you are sticking your chest out. The shoulders should be coming back much farther. The bar ends up coming up below your chest, not to your pecs. IT'S A BACK EXERCISE. YOU USE THE MUSCLES IN YOUR BACK TO DO IT. Additional clue: If you get a big bicep pump doing rows and don't feel anything in your lats or mid back area, you're not rowing. You're curling.

I think this is 90% the way most people row. They basically turn it into a glorified barbell curl. And since they no doubt spend much more time "perfecting" their bench press, they not doubt have the big arms, chest, and weak little sissy back to prove it. Funny thing is their bench press would be even better if they learned how to row. Message to everyone. If your back isn't the biggest, strongest part of you then you don't know what you are doing. These start out being the largest muscles...especially the lats and traps and this relationship should be maintained.
The uni rdl's are really good. Except you are allowed to bend your knee and get a little lower. But comes back, knee bends, back remains set.

On the GHR's I can see why it's so easy for you. There isn't much challenge because you are basically doing a partial hyper with bending your knees. If you can move that toe thingy you need to get it closer up so that the pad is darn near under you knees. With your knees free to move up and down there isn't much resistance to the hams. You should be moving much more of you bodyweight. The way to increase the challenge is to get the support under or closer to the knees, not adding weight. If it wasn't for the fact that you have to keep your torso straight, you may as well be doing light ham curls. Dude, nobody can do that many GHR's that quickly if they are done with in the right position.

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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.

ok sir. im done with js rows then. im going to do normal barbell rows next week and i am going to show u the video. ur critique is the same thing u've told me before...which means im not listening properly...which means next week i am going to try extra hard to get this right.

alright, sir.

i will shorten the distance between my knees and the foam....and keep everything tight next time.

sorry sir....i will try and get this shit right next time.

On the ghr's get the pad at least mid-thigh. The closer you get it to the knees the more ham strength will be needed. Just like when you did it wihout the machine that is sometimes called "russian leg curls" although I don't know where that came from . Just remember that these machines are meant to be able to do more than one thing so you have to set up correctly to emphasize whatever you are trying to emphasize.

There is nothing wrong, exactly, with what you were doing. It's only that taking an unchallenging exercise and adding weight is silly when you could increase the challenge much more by adjusting the positioning. The closer you get it to the knees the less you will be able to do the hyper at the beginning. You will need assistance to push off. The torso must remain straight during the knee extension portion of it. There is nothing wrong with doing the hyper first it's only that the closer you get the pad to your knees the more assistance you will need to get moving and if you start in a low hyper position you will have a hard time getting up.

You can also contunue to do a version of the exercise more like the way you did it there but concentrate on activating the glutes and make it a hip extension exercise, not a hyper.

I've seen people using those machines going up and down like a piston about a hundred times. It's just too easy. What's the point when a 12 year old girl can do it 15 times? You'd be better off doing pullthroughs or Romanians in that case.

On the rows I've explained it plenty of times so let's see what happens.

Eric,

1.) regarding the GHRs...i did them today in the way u suggested. but i have forgotten to record the set. so i will do that on lower 2 (friday).

2.) regarding rows: i will do proper rows next time (wednesday - upper 1).

ok now i need to write today's workout:

Fall '07 - Lower 1, Week 27

Overall Impression:

my weekend in dallas was awesome...i worked out on saturday...did a few chest exercises (light) and i did cardio for 45 minutes and i did boxing for 45 minutes. it was fun. this week is pretty chilled. im going to do cardio regularly this week and the next for sure.

Deadlifts = 1 set x 10 reps x 185 lbs, 3 sets x 7 reps x 135 lbs

very cool. my back is slowly getting stronger. the bar is moving fast and my form is good. nothing was taken to failure. next time im going to do 1x10x205 and 4x7x135.

Bulgarian Squats = 2 sets x 7 reps x 40 lbs

i think my form is really shitty in this. i hate this exercise. its getting the set-up thats the biggest challenge. mentally.

Glute Ham Raises = 4 sets x 8 reps

i kept the distance between the pad and the foot rest to a minimum so that my lower thigh (near the knee) was in touch with the pad and that made it a whole lot more difficult. ill take a vid of this next time.

Ab Work

2 supersets:
1.) static holds on the floor with lat pull down sit-ups
2.) overhead plate side bends and flat pistons
for a few sets close to failure. it was fun.

Forearm Work

Triset:
1.) Reverse Wrist Curls
2.) Wrist Curls
3.) One Arm Barbell Curls
all with 20 lbs barbell for 3 sets of 25 reps all to failure. i want my forearms to grow bigger haha....

Leaving Thoughts:

im pretty happy with the workout. my deadlift strength is slowly and steadily building up and i think very soon i will be repping 225+

happy monday everyone i hope y'all have a good week ahead of you!

ok, so this is strictly BB.net exclusive stuff and thats mainly because Eric is going to ask me why i did what i did for deadlifts. because that is probably NOT what i was supposed to do.

so, ill explain myself, sir:

this past weekend in dallas i did some wrestling and stuff and i felt back was feeling really strong. not only that - off late ive been feeling this strength build up in my back. the pain is gone. everything is how it is supposed to be.

2 weeks ago - week 25, i did deads with 145 for 8 reps and then 135 lbs for 13 reps. i was in no mood today to do 155 lbs. i really felt that i could do a lot more. 225 even. but that would've been bad.

so, i did 185 for 1 set and then did some MRE work with 135 just to get my back used to deadlifting. im not doing anything to failure and my form is pretty good. next time i will take vids.

so basically, i went by feel. i felt like i could pull a lot because my has been feeling awesome and i wanted to do something more than 155 and 225 could've landed me in the hospital again so i chose 185 which seemed reasonable to me. and it was very easy. i hardly felt anything.

I'm in no mood to deadlift 500. I want to pull 600. Maybe next time I should try 575x10?

I might go in next time, start my first set and find it feels like a feather and just say, screw it and not even finish the set in favor of putting on some more weight. But I'm not going to go in and think "I feel like that is too light". It has been my experience that feelings don't have a damn thing to do with it and the few times that feelings work out for you doesn't make up for all the times they WILL do you wrong.
Ever heard of ramped sets? A lot of guys are trying it It's not about moods or feelings. You need concrete data. You base it on something you've actually DONE. Not just how you feel when you get to the gym that day.

Do you realize just how conservative some strength giants are? I've read about super strong guys who will take an empty bar and if it doesn't feel right they will take an extra day off! And here you can't curb the enthusiasm with something that is ten times more aggresive.

Say the plan is 155x whatever. You do that and it's just ridiculously easy. So you throw on 10 pounds and do another. Maybe you end up putting on or even 30 more pounds when all is said and done. You've still have a greater workload anyway and you haven't just pulled numbers out of thin air based on "feelings".

As I've said again and again you can be flexible and flexibility is in fact essential. But you're taking flexibilty to a bad place. You have a plan and you go with that. If you start in with a workout and the "data" says it's time to ramp it up a bit, you do that. You don't just go from 50 to 100 mph and then develop a new plan based on that.

Fall '07 - Upper 2, Week 27

Overall Impression:

im really happy with my diet off late. here is what i had today:

10:30 am wake up
10:30 to 12:45 3 scoops of whey in gatorade
1:00 pm to 2:30 pm lunch*
3:00 pm to 6:00 pm 3 scoops of whey in gatorade
6:30 to 8:00 pm dinner*
8:30 to 10:30 3 scoops of whey in gatorade
10:30 chicken sandwhich
slept @ 4 am

lunch and dinner was the same today. here is what i ate:
carrot strips (8)
lettuce
cottage cheese
humus
20 pieces of hot wings
1 banana
1 apple

it was really filling. those chicken wings are tough to get down!!

anyways, here's the workout a day late:

Military Press = 3 sets x 5 reps x 130 lbs, 2 sets x 5 reps x 95 lbs

this wasnt as easy as i expected it to be but it wasnt too difficult either. i think i did well.

Pull-ups = 13 sets x 3 reps in 13 minutes

next time its gonna be 10x4 in 10 minutes. this was pretty easy. i think with 10x4 ill have to repeat that.

Flat Dumbbell Press = 2 sets x 10 reps x 60 lbs

i decided to change from unilateral presses just for this session. next time im going back to uni work for 3x12x50

Lat Pull Downs 2 sets x 10 reps x 150 lbs superset with Dumbbell Pull Overs 2 sets x 10 reps x 45 lbs

felt good.

Leaving Thoughts:

it was a cool workout. enjoyable.

i hope everyone is having a good week thanks for reading y'all!!