New Year, New Routine

Spud · 02-01-2007, 04:04 PM

Squats:
185 x 20, 18

These are fucking brutal.

SLDL:
135 x 2 x 8
185 x 8
205 x 8

Calf Raises:
395 x 3 x 9
395 x 7

Farmer's Walk:
65lbs x 4 lengths

Lying Leg Curls:
140 x 8
150 x 8
150 x 6

Shrugs:
225 x 10
245 x 10
265 x 8

My god. Not that much leg work today, but what a shocker! Those 20 reps were intense. They were as much a leg workout as they were cardio.

Malley · 02-01-2007, 04:42 PM

I couldve done 3 sets of those 20 reppers and called it a day. Fick that.

Spud · 02-02-2007, 06:24 AM

Hahaha, that probably would have been a better idea. I ended up being so tired later on in the day that I fell asleep at 9:30.

I did take your advice on the SLDL's though. I really pushed myself to get up to 205. Even though the movement is very similar to doing Good Morning's, I can do a much higher weight on the SLDLs. And gosh, are they good for the posture!

Malley · 02-03-2007, 02:33 AM

They are excellent for many things. I like the DOMS I get in my rear delts from em. Excellent!

Spud · 02-03-2007, 04:13 PM

Deadlifts: I haven't done these in a long time, and my lower back was still hurting from Thursday, so I decided to go easy on the weight.
135 x 10 warmup
205 x 3 x 5

Pulldowns
140 x 8
150 x 8
150 x 8

Reverse Shrugs:
150 x 3 x 10

Reverse Barbell Curls
55 x 8
65 x 8
55 x 8

Long bar Rows:
150 x 10
175 x 10
185 x 8

Reverse Flyes
40 x 9
30 x 8
30 x 8

Hammer Curls:
35 x 3 x 6

Shrugs:
225 x 10
245 x 10
275 x 10

I added reverse shrugs to help my shoulder posture a bit. That, in combination with being mentally aware of my overactive upper traps, will help.

Spud · 02-03-2007, 05:13 PM

Forgot about 4 lengths of Farmer's Walks with 65lb dumbbells. Stupid thing won't let me edit it.

Spud · 02-04-2007, 01:27 AM

ugh... beer sure sets back growth.

Spud · 02-05-2007, 04:31 PM

BW: 180.3lbs I don't feel fatter, so it must be muscle!

Incline Bench Press:
125 x 8 warmup
195 x 5
215 x 2 x 5

Tricep Rope Pushdowns:
150 x 9
140 x 2 x 8

Pec Deck:
140 x 3 x 9

Standing Calf Raise:
395 x 3 x 8

Military Press
115 x 2 x 5
125 x 4

Seated Lateral Raises
25 x 3 x 8

Cable Flyes
50 x 10 forward
40 x 9 forward
40 x 8 up
40 x 9 up

Abwork: Weighted crunches + Planks.

Definitely need to up the numbers on the Military press. Though from this I can see that my few weeks on the Westside template really did something. I think I was 1RMing those at 135 before.

Spud · 02-08-2007, 04:18 PM

Squats:
135 x 10 warmup
235 x 5
235 x 5
245 x 6. The last one was difficult, but not too hard for me to make it 2 sets of 245 next time.

SLDL:
135 x 8
185 x 8
195 x 3 x 8

Calf Raises:
395 x 4 x 8

Farmer's Walk:
65lbs x 2 lengths

Leg Press:
5.5 plates x 3 x 8

Lying Leg Curls:
140 x 8
150 x 8
150 x 6

Spud · 02-09-2007, 06:19 AM

Follow up to yesterday's routine.

I think that hit my CNS really hard. I didn't go with a partner, so the entire workout went at a faster pace. I believe I started at 12:35 and got changed and left at 1:15. The entire workout took maybe 45-50 minutes.

Anyways, the stress upon my body was so severe, that at 9pm, I had to sleep. My body felt like it was shutting down, but not in an ill way. So I napped for an hour, woke up and studied, but after an hour or two of studying, I had to nap AGAIN! I ended up sleeping from 2am till about 6:30.

Now, the lesson is, never do a fast paced leg workout the day before 2 tests. I have 2 courses today, and both have tests! FUCK! I should have studied instead of working out, like my partners did. There's less than 3 hours left. I'm gonna study my face off and then it'll be time to face the challenge.

Spud · 02-10-2007, 05:27 PM

Bent Over Rows:
135 x 10 warmup
205 x 3 x 5

Pulldowns
150 x 2 x 8
160 x 8

Reverse Shrugs:
170 x 3 x 10

Reverse Barbell Curls
65 x 3 x 8

One Arm Cable Rows:
125 x 2 x 8
135 x 8

Reverse Flyes
40 x 2 x 8

Hammer Curls:
35 x 6
40 x 2 x 6. These felt exactly like the 35's. Maybe I will try 45's next time.

Shrugs:
205 x 8
265 x 8
315 x 8. FUCK YEAH.

Spud · 02-12-2007, 04:08 PM

Incline Bench Press:
135 x 6 warmup
165 x 20. These are fucking harder than the squats.
155 x 16

Tricep Rope Pushdowns:
140 x 3 x 8

Flat Bench DB Flyes
35 x 8
30 x 2 x 7

Standing Calf Raise:
410 x 3 x 8

Seated Lateral Raises
25 x 3 x 8

Military Press
95 x 2 x 4
75 x 2 x 5

Spud · 02-15-2007, 11:31 PM

Squats:
135 x 10 warmup
235 x 3 x 5

SLDL:
135 x 8
225 x 8
265 x 2 x 8. Totally uped the weight on these. I'm very happy.

Calf Raises:
405 x 3 x 8

Farmer's Walk:
70lbs x 4 lengths

Leg Press:
5.5 plates x 3 x 8

Lying Leg Curls:
150 x 2 x 8
160 x 7

Spud · 02-19-2007, 04:38 PM

BW: 179.9lb

Bench Press:
135 x 8 warmup
235 x 2 x 5
225 x 6

Skullcrushers:
EZ Bar + 50 x 3 x 8

Pec Deck:
150 x 3 x 8

Abwork:
Crunches + 20
Planks + 25

Standing Calf Raise:
410 x 3 x 9

Military Press
95 x 2 x 5
105 x 5

Seated Lateral Raises
25 x 3 x 8

Dips:
BW + 45 x 2 x 8
BW + 45 x 6

Some cardio for like 10 minutes. I gotta get back into shape.

Luke95 · 02-19-2007, 05:04 PM

Quote:

Originally Posted by Spud

Some cardio for like 10 minutes. I gotta get back into shape.

I hear ya spud

Spud · 02-19-2007, 09:39 PM

I need some advice on the standing calf raises. I've maxed out the machine already and thats including 2 add-on weights that total about 10lbs (i think). What should I do now? Move onto a barbell or do them one legged?

Spud · 02-22-2007, 09:04 PM

Squats:
135 x 8 warmup
245 x 3 x 5. Feels good.

SLDL:
135 x 8. Piece of cake.
225 x 8. Ok.
275. Fuck. My back exploded.

I am going to take 2 weeks off, or however long it takes for my back to heal.

Did some easy running with a friend. He showed me how to run properly, somewhat.

Abwork.

Weighted crunches, Weighted tabletops
Hanging Leg Raises
Side bends.

Spud · 02-24-2007, 10:40 AM

Pulldowns supersetted with uh... pulldowns.
Vertical downwards pull first, then diagonal pull. In other words, parallell to chest then perpendicular.
140 x 5 each,alternating
140 x 5 each
140 x 4 each

Reverse Barbell Curls
55 x 3 x 8

Reverse Flyes
40 x 9
40 x 8
30 x 8

1arm Cable rows
100 x 10
110 x 8
120 x 8

Hammer Curls:
40 x 3 x 6

Shrugs:
315 x 3 x 8

Spud · 02-27-2007, 07:21 PM

BW: 177.8lb

Bench Press:
235 x 5
245 x 4. Not so good on the last one, had to have assistance.
235 x 5. Again, spot on the last one.

Skullcrushers:
EX + 50 x 3 x 8

Cable Flyes:
50 x 8 down
40 x 8 up
60 x 8 down
45 x 6 up

Front Lateral Raise (per arm):
25 x 8
30 x 2 x 8

Military Press:
105 x 3
95 x 2 x 5

Calf Raise (single leg):
195 x 8
215 x 8
195 x 8

Pec Deck
140 x 3 x 8

Abwork:
Weighted Crunches and Tabletops + 25lb
Hanging Leg Raises. I can get my legs higher now.

Spud · 03-05-2007, 12:04 AM

So after a bunch of rest, I have decided to once again modify my routine. Starting Thursday, I will be doing an explosive power based routine. I'm gonna have to put alot of thought into designing the exercises, but they'll definitely be fun to do.

BigDyl · 03-09-2007, 11:24 AM

Not bad for a root vegetable.

goob · 03-09-2007, 11:37 AM

Quote:

Originally Posted by BigDyl

Not bad for a root vegetable.

I guess thats a close to a compliment you get from the 'Dyl.

Spud · 03-17-2007, 11:57 AM

So apparently I'm a terrible judge of distance. What I thought was 50m for the farmer's walk is, by my friends' estimates, around 80 or 90m.

My new routine is failry complex and dynamic. Half the exercises I don't even know what to call. But I am supplementing it with much more cardio and some normal weights.

fufu · 03-24-2007, 03:00 PM

What happened to your back?

02-01-2007, 04:04 PM	#31
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Squats: 185 x 20, 18 These are fucking brutal. SLDL: 135 x 2 x 8 185 x 8 205 x 8 Calf Raises: 395 x 3 x 9 395 x 7 Farmer's Walk: 65lbs x 4 lengths Lying Leg Curls: 140 x 8 150 x 8 150 x 6 Shrugs: 225 x 10 245 x 10 265 x 8 My god. Not that much leg work today, but what a shocker! Those 20 reps were intense. They were as much a leg workout as they were cardio.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-01-2007, 04:42 PM	#32
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	I couldve done 3 sets of those 20 reppers and called it a day. Fick that.
	www.crossfit.com

02-02-2007, 06:24 AM	#33
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Hahaha, that probably would have been a better idea. I ended up being so tired later on in the day that I fell asleep at 9:30. I did take your advice on the SLDL's though. I really pushed myself to get up to 205. Even though the movement is very similar to doing Good Morning's, I can do a much higher weight on the SLDLs. And gosh, are they good for the posture!
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-03-2007, 02:33 AM	#34
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	They are excellent for many things. I like the DOMS I get in my rear delts from em. Excellent!
	www.crossfit.com

02-03-2007, 04:13 PM	#35
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Deadlifts: I haven't done these in a long time, and my lower back was still hurting from Thursday, so I decided to go easy on the weight. 135 x 10 warmup 205 x 3 x 5 Pulldowns 140 x 8 150 x 8 150 x 8 Reverse Shrugs: 150 x 3 x 10 Reverse Barbell Curls 55 x 8 65 x 8 55 x 8 Long bar Rows: 150 x 10 175 x 10 185 x 8 Reverse Flyes 40 x 9 30 x 8 30 x 8 Hammer Curls: 35 x 3 x 6 Shrugs: 225 x 10 245 x 10 275 x 10 I added reverse shrugs to help my shoulder posture a bit. That, in combination with being mentally aware of my overactive upper traps, will help.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-03-2007, 05:13 PM	#36
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Forgot about 4 lengths of Farmer's Walks with 65lb dumbbells. Stupid thing won't let me edit it.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-04-2007, 01:27 AM	#37
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	ugh... beer sure sets back growth.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-05-2007, 04:31 PM	#38
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	BW: 180.3lbs I don't feel fatter, so it must be muscle! Incline Bench Press: 125 x 8 warmup 195 x 5 215 x 2 x 5 Tricep Rope Pushdowns: 150 x 9 140 x 2 x 8 Pec Deck: 140 x 3 x 9 Standing Calf Raise: 395 x 3 x 8 Military Press 115 x 2 x 5 125 x 4 Seated Lateral Raises 25 x 3 x 8 Cable Flyes 50 x 10 forward 40 x 9 forward 40 x 8 up 40 x 9 up Abwork: Weighted crunches + Planks. Definitely need to up the numbers on the Military press. Though from this I can see that my few weeks on the Westside template really did something. I think I was 1RMing those at 135 before.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-08-2007, 04:18 PM	#39
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Squats: 135 x 10 warmup 235 x 5 235 x 5 245 x 6. The last one was difficult, but not too hard for me to make it 2 sets of 245 next time. SLDL: 135 x 8 185 x 8 195 x 3 x 8 Calf Raises: 395 x 4 x 8 Farmer's Walk: 65lbs x 2 lengths Leg Press: 5.5 plates x 3 x 8 Lying Leg Curls: 140 x 8 150 x 8 150 x 6
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-09-2007, 06:19 AM	#40
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Follow up to yesterday's routine. I think that hit my CNS really hard. I didn't go with a partner, so the entire workout went at a faster pace. I believe I started at 12:35 and got changed and left at 1:15. The entire workout took maybe 45-50 minutes. Anyways, the stress upon my body was so severe, that at 9pm, I had to sleep. My body felt like it was shutting down, but not in an ill way. So I napped for an hour, woke up and studied, but after an hour or two of studying, I had to nap AGAIN! I ended up sleeping from 2am till about 6:30. Now, the lesson is, never do a fast paced leg workout the day before 2 tests. I have 2 courses today, and both have tests! FUCK! I should have studied instead of working out, like my partners did. There's less than 3 hours left. I'm gonna study my face off and then it'll be time to face the challenge.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-10-2007, 05:27 PM	#41
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Bent Over Rows: 135 x 10 warmup 205 x 3 x 5 Pulldowns 150 x 2 x 8 160 x 8 Reverse Shrugs: 170 x 3 x 10 Reverse Barbell Curls 65 x 3 x 8 One Arm Cable Rows: 125 x 2 x 8 135 x 8 Reverse Flyes 40 x 2 x 8 Hammer Curls: 35 x 6 40 x 2 x 6. These felt exactly like the 35's. Maybe I will try 45's next time. Shrugs: 205 x 8 265 x 8 315 x 8. FUCK YEAH.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-12-2007, 04:08 PM	#42
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Incline Bench Press: 135 x 6 warmup 165 x 20. These are fucking harder than the squats. 155 x 16 Tricep Rope Pushdowns: 140 x 3 x 8 Flat Bench DB Flyes 35 x 8 30 x 2 x 7 Standing Calf Raise: 410 x 3 x 8 Seated Lateral Raises 25 x 3 x 8 Military Press 95 x 2 x 4 75 x 2 x 5
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-15-2007, 11:31 PM	#43
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Squats: 135 x 10 warmup 235 x 3 x 5 SLDL: 135 x 8 225 x 8 265 x 2 x 8. Totally uped the weight on these. I'm very happy. Calf Raises: 405 x 3 x 8 Farmer's Walk: 70lbs x 4 lengths Leg Press: 5.5 plates x 3 x 8 Lying Leg Curls: 150 x 2 x 8 160 x 7
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-19-2007, 04:38 PM	#44
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	BW: 179.9lb Bench Press: 135 x 8 warmup 235 x 2 x 5 225 x 6 Skullcrushers: EZ Bar + 50 x 3 x 8 Pec Deck: 150 x 3 x 8 Abwork: Crunches + 20 Planks + 25 Standing Calf Raise: 410 x 3 x 9 Military Press 95 x 2 x 5 105 x 5 Seated Lateral Raises 25 x 3 x 8 Dips: BW + 45 x 2 x 8 BW + 45 x 6 Some cardio for like 10 minutes. I gotta get back into shape.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-19-2007, 09:39 PM	#46
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	I need some advice on the standing calf raises. I've maxed out the machine already and thats including 2 add-on weights that total about 10lbs (i think). What should I do now? Move onto a barbell or do them one legged?
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

03-24-2007, 03:00 PM	#54
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,442 Photos: 7	What happened to your back?
	fufu's 1337 Journal Your diet will set you free.

02-22-2007, 09:04 PM	#47
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Squats: 135 x 8 warmup 245 x 3 x 5. Feels good. SLDL: 135 x 8. Piece of cake. 225 x 8. Ok. 275. Fuck. My back exploded. I am going to take 2 weeks off, or however long it takes for my back to heal. Did some easy running with a friend. He showed me how to run properly, somewhat. Abwork. Weighted crunches, Weighted tabletops Hanging Leg Raises Side bends.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-24-2007, 10:40 AM	#48
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Pulldowns supersetted with uh... pulldowns. Vertical downwards pull first, then diagonal pull. In other words, parallell to chest then perpendicular. 140 x 5 each,alternating 140 x 5 each 140 x 4 each Reverse Barbell Curls 55 x 3 x 8 Reverse Flyes 40 x 9 40 x 8 30 x 8 1arm Cable rows 100 x 10 110 x 8 120 x 8 Hammer Curls: 40 x 3 x 6 Shrugs: 315 x 3 x 8
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

02-27-2007, 07:21 PM	#49
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	BW: 177.8lb Bench Press: 235 x 5 245 x 4. Not so good on the last one, had to have assistance. 235 x 5. Again, spot on the last one. Skullcrushers: EX + 50 x 3 x 8 Cable Flyes: 50 x 8 down 40 x 8 up 60 x 8 down 45 x 6 up Front Lateral Raise (per arm): 25 x 8 30 x 2 x 8 Military Press: 105 x 3 95 x 2 x 5 Calf Raise (single leg): 195 x 8 215 x 8 195 x 8 Pec Deck 140 x 3 x 8 Abwork: Weighted Crunches and Tabletops + 25lb Hanging Leg Raises. I can get my legs higher now.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

03-05-2007, 12:04 AM	#50
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	So after a bunch of rest, I have decided to once again modify my routine. Starting Thursday, I will be doing an explosive power based routine. I'm gonna have to put alot of thought into designing the exercises, but they'll definitely be fun to do.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

03-17-2007, 11:57 AM	#53
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	So apparently I'm a terrible judge of distance. What I thought was 50m for the farmer's walk is, by my friends' estimates, around 80 or 90m. My new routine is failry complex and dynamic. Half the exercises I don't even know what to call. But I am supplementing it with much more cardio and some normal weights.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

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