| You are Unregistered, please register to gain Full access. | 
|
| You are Unregistered, please register to gain Full access. |
|
 |
 |
 |
| Supplement Store | Forums | Main Site | News Blog | Photos | eBooks |
|
|||||||
| Photo Gallery | Register | Members List | Search | Today's Posts | Mark Forums Read |
| Online Journals Record your personal journals here. Start a thread, and enter your daily and/or weekly progress. Sponsored by: BurnTheFat.com |
|
|
|
Thread Tools | Search this Thread | Display Modes |
05-05-2009, 06:29 AM
|
#871 |
|
YM
Elite Member
|
You don't need a gym membership to workout....
check out RossTraining - Bridging The Gap Between Ordinary and Extraordinary for some good ideas. I'm sure you have a park and a backpack. Have fun 
http://www.ironmagazineforums.com/on...-bag-work.html
"You are born small and weak... you die small and weak... how you look in between is up to you." |
|
       
|
|
05-07-2009, 05:56 PM
|
#872 |
|
C'Nucked
|
hey YM, how are things going?
now, I normally follow your advice because it is very sound, but I find a gym membership really keeps me motivated to go. I paid the money, so I am going to go! kind of like university (95% of the time  ).but that site is awesome, thanks nonetheless. |
|
|
|
|
05-07-2009, 06:47 PM
|
#873 | |
|
YM
Elite Member
|
Quote:
http://www.ironmagazineforums.com/on...-bag-work.html
"You are born small and weak... you die small and weak... how you look in between is up to you." |
|
|
|
|
|
05-09-2009, 08:26 PM
|
#874 |
|
C'Nucked
|
back to the gym...
RDLs - RI 2:00-3:00 123x5 167x5 189x3 200x3 200x2 211x1 211x1 so 2 reasons why I was pissed over the RDLs. 1) this gym does not use the 45, 35, 25, 10, 5 lb plates.. they use the 5, 10, 15, 20 kg plates, so I had to recalculate everything. 2) someone had a damn 35lb bar from the squat rack I used. I was wondering why everything seemed so much lighter.. thought I was getting stronger at first  Pullups - RI 2:00 BWx5 +20x3 +20x3 +20x3 +20x3 +20x2 Hang Cleans - RI 1:30 89x2x6 89x5 89x4 sucks when you don't have 10lb plates, the extra 1lb per plate adds up! I could have worked around that, but I didn't feel like adding up odd numbers in my head  Push Press - RI 1:30 83x3x6 CGBP - RI 1:30 111x2x8 Cable Crunches - RI 1:00 135x2x10 the pulley machine I used for the crunches must be way different than the one at the gym at school, I could do 10lbs more and probably could have gotten 12 reps with that too. so today I was outside messing around and starting to hand-over-hand backwards (my back outward) up this huge tree limb. this is kind of dumb but I'd like to set a goal for myself of getting close to the top of the limb (it's pretty long, like 25ft) by the end of summer. it's a lot harder than it looks! |
|
|
|
|
05-14-2009, 04:26 PM
|
#875 |
|
C'Nucked
|
was in the gym yesterday, but I have found out very quickly that at that time of day the gym is PACKED!! so many punk high school kids too...
did a workout, but it was all kinds of fucked up, had to do the heavy squats 3rd because there is only one squat rack there  ...I will be changing things around now I think, I used a whipper snipper for 8 hours yesterday and my back was sore as hell, which in turn caused my form on the squats/energy levels to be shit, which caused something funny to happen to me hip, so I am going to go a bit more simple, using the KISS program... a bonus was that I T-bar rowed 159.5lbs + the bar for 3 reps. don't know where that came from. |
|
|
|
|
05-15-2009, 03:57 AM
|
#876 |
|
iwillmakeyousmelltheglove
Moderator
|
Annoying plates aside, that was a good workout, man!
The KISS program is great aswell! Just the whole low volume thing is really working for me too atm. Hows things?
http://sdatrainingprograms.blogspot.com - Updated 13/11/09
*****READ THIS FOR TRAINING INFO:***** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE". |
|
|
|
05-15-2009, 08:42 PM
|
#877 | |
|
C'Nucked
|
Quote:
after I looked at it, I am not sure if I am going to be able to do the KISS program, haha. I am still keeping it simple, low volume/higher intensity. I just to do a few other exercises, you know? things are going. have a job, but it's a shit job. I am making half of what I made last summer . although, I am not going to be working the whole summer because I decided to take on an honours project in my final year at university, so I have to go back to school in August to use some piece of equipment to analyze rocks from the Himalayas, I am really looking forward to that!sorry I haven't been around to your (and other's) journal lately, been busy.. how's things with you? |
|
|
|
|
|
05-15-2009, 08:48 PM
|
#878 |
|
C'Nucked
|
today's workout
RDLs - RI 2:00-3:00 133x5 (warmup) 177x4 177x4 182.5x4 188x3 Pullups - RI 2:00 +22x3 +22x3 +22x3 +26x3 +26x2 Hang Cleans - RI 1:30 89x4 89x4 100x4 100x4 Push Press - RI 1:30 83x6 83x6 83x6 Standing Calf Raises - RI 1:00 177x10 199x10 199x10 done. felt really good today. the hang clean squats felt really light for some reason, and I had the 45lb Oly bar this time on everything! |
|
|
|
|
05-17-2009, 07:38 PM
|
#879 |
|
C'Nucked
|
today
Squats - RI 2:00 - 3:00 133x5 155x5 166x5 177x5 177x5 188x3 Bench Press - RI 1:30 133x6 133x6 144x5 144x5 T-Bar Rows - RI 2:00 +133x3 +144x3 +144x3 +144x3 +144x2 Chinups - RI 1:30 BWx9 BWx6 BWx6 Cable Crunches - RI 1:00 145x3x8 felt good again. the T-bar rows were a little down because some guy came up to me and told me not to just use my hands to grip the bar, that it causes an improper back position or something. so I used the V-bar grip and couldn't seem to lift as much. does anyone know if that is actually true, what he said? squats felt good, hip and back didn't bother me. |
|
|
|
|
05-19-2009, 05:21 PM
|
#880 |
|
C'Nucked
|
today
RDLs - RI 2:00 - 3:00 133x5 (warmup) 177x4 188x4 199x4 210x4 Pullups - RI 2:00 BWx5 +22x3 +22x3 +22x3 +26x3 +26x2 Hang Cleans - RI 2:00 89x4 100x4 100x4 105.5x4 Push Press - RI 1:30 83x6 89x6 89x6 Standing Calf Raises - RI 1:00 210x10 210x10 210x10 so, I think all those numbers should be right. I am still not sure which bars are 45lbers and which ones are 35lbers  . good workout nonetheless though. |
|
|
|
|
05-21-2009, 04:58 PM
|
#881 |
|
C'Nucked
|
today...
Squats - RI 2:00-3:00 135x5 155x4 177x4 177x4 188x4 Bench Press - RI 1:30 133x6 133x6 144x5 144x5 T-Bar Rows - RI 2:00 +88x5 +132x3 +132x3 +143x3 +143x3 +148.5x2 Chinups - RI 1:30 BWx10 BWx6 BWx6 Cable Crunches - RI 1:00 145x8 145x8 145x8 so I realize just now that when I was saying I was doing 133 and 144 for T-bar rows before, I actually meant 132 and 143, don't know why I got that mixed up. bench press is still weak, squats felt good though. I am pretty pleased with how well this higher intensity/lower volume is working out for me. |
|
|
|
|
05-23-2009, 11:17 AM
|
#882 |
|
C'Nucked
|
today...
RDLs - RI 2:00-3:00 133x5 (warmup) 177x4 199x4 210x3 221x3 Pullups - RI 2:00 BWx5 +22x3 +22x3 +26x3 +26x3 +26x2 Hang Clean Squat - RI 2:00 89x4 100x4 100x4 105.5x3 Push Press - RI 1:30 89x6 89x6 89x6 Standing Calf Raises - RI 1:00 221x8 221x10 221x9 there was quite the jump on deads today, don't know where that came from, but I am finally pulling 2 plates again, so I am happy. grip was shot though and on the last 2 sets, so that's why there were only 3 reps. hang cleans went down, don't know why. last session with these they felt really strong pullups were good, slowly but surely building these up. |
|
|
|
|
05-25-2009, 05:01 PM
|
#883 |
|
C'Nucked
|
today...
Squats - RI 2:00-3:00 135x5 (warmup) 177x4 177x4 188x4 193.5x4 Bench Press - RI 1:30 133x6 133x6 144x6 144x5 T-Bar Rows - RI 2:00 +90x5 +132x3 +143x3 +154x3 +154x3 +154x3 Chinups - RI 1:30 BWx10 BWx7 BWx4 _Cable Crunches - RI 1:00 145x8 160x4  145x8 forgot to do the internal/external RC stuff today. I normally do that before either of my vertical or horizontal pushing, I just don't post it. bench finally felt decent. squats made me happy also. I may have to take it easy soon, all this labour intensive work I've been doing in my summer job is taking its toll on my back, which in turn takes a toll when I lift heavy - especially on the squats I noticed it. been trying to use my core more on them, and am actually noticing a difference in my strength and power coming out of the rack and also accelerating upwards after going parallel. |
|
|
|
|
05-28-2009, 06:50 PM
|
#884 |
|
C'Nucked
|
today...
RDLs- RI 2:00-3:00 133x5 (warmup) 177x4 199x4 221x3 226.5x2 Pullups - RI 2:00 BWx5 +22x3 +22x3 +26x3 +26x3 +30x3 Hang Cleans - RI 2:00 89x4 100x4 105.5x4 105.5x4 Push Press - RI 1:30 89x6 94.5x6 94.5x5 Bent Knee Standing Calf Raises - RI 1:00 221x8 221x10 221x10 another good one. shouldn't have gone up to 226.5 on the deads where I didn't get 221x4 on the previous set - don't know what I was thinking. pullups felt strong. I think that the +30 is a PR. everything was good. |
|
|
|
|
05-29-2009, 12:37 AM
|
#885 |
|
iwillmakeyousmelltheglove
Moderator
|
I wouldn't worry about the deads. So long as you keep good form its great that you're pushing yourself and testing your limits.
Looks like a good workout, man! Doing pullups with a lot of weight feels awesome, haha.
http://sdatrainingprograms.blogspot.com - Updated 13/11/09
*****READ THIS FOR TRAINING INFO:***** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE". |
|
|
|
|
05-31-2009, 11:08 AM
|
#886 | |
|
C'Nucked
|
Quote:
thanks man. I find weighted pullups to be up there with the "macho" feeling of doing heavy squats and deads, lol. |
|
|
|
|
|
05-31-2009, 11:13 AM
|
#887 |
|
C'Nucked
|
today...
Squats - RI 2:00-3:00 133x5 (warmup) 177x4 188x4 199x4 204.5x4  Bench Press - RI 1:30 133x6 138.5x6 144x6 149.5x5 T-Bar Rows - RI 2:00 +90x5 (warmup) +132x3 +143x3 +148.5x3 +148.5x3 +154x3 Chinups - RI 1:30 BWx10 BWx7 BWx6 Cable Crunches - RI 1:00 145x8 145x8 145x8 T-bar rows were down again, but I still managed to hit the 154 mark. I used the V-grip thing instead of just hands on the bar and found it seemed harder. I think I am going to stick with just hands on the bar. bench felt good, and I was very pleased with my squats. I know for a fact that's a PR because the highest I ever went before was 200 last year. |
|
|
|
|
06-01-2009, 08:58 AM
|
#888 |
|
iwillmakeyousmelltheglove
Moderator
|
Great Squats, man
 Keep this going!
http://sdatrainingprograms.blogspot.com - Updated 13/11/09
*****READ THIS FOR TRAINING INFO:***** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE". |
|
|
|
|
06-01-2009, 03:12 PM
|
#889 | |
|
C'Nucked
|
Quote:
|
|
|
|
|
|
06-01-2009, 03:16 PM
|
#890 |
|
C'Nucked
|
played 2 hours of 3-on-3 last night with some buddies I haven't seen in a while, which was a good yarn - but tiring!
I thought that with this heavy lifting I wouldn't get DOMS today after playing basketball.. wrong! my calves and quads, even my core, are killing me. |
|
|
|
|
06-03-2009, 07:47 PM
|
#891 |
|
C'Nucked
|
today...
RDLs - RI 2:00-3:00 133x5 (warmup) 177x4 199x4 221x3 221x3 Pullups - RI 2:00 +22x3 +26x3 +26x3 +30x3 +30x2 Hang Cleans - RI 2:00 89x4 100x4 105.5x4 105.5x2 <- completely failed. not sure why. this lift has seemed to have plateaued Push Press - RI 1:30 89x6 94.5x6 94.5x6 Bent Knee Calf Raises - RI 1:00 221x10 221x10 221x9 things seem to have leveled off, except for the pullups and push press. I probably could have gone higher on the push presses actually, and pullups felt strong. deads and hang cleans were tough. not sure how accurate the scale is, but I weighed in at 157.2lbs today . started out a month ago at ~150lbs. the scale might have been off, but it's hard to say.considering taking next week off. this is the longest I've gone with straight heavy weight, and I think the old CNS is shot. a week off will hopefully help. |
|
|
|
|
06-04-2009, 05:14 AM
|
#892 |
|
iwillmakeyousmelltheglove
Moderator
|
That would be my guess aswell. You've been hitting it hard for a good while, man! The week off will do you the world of good
 Damn nice session though, and your lifts are all the more impressive now that i know your bodyweight! Nice job! You're lifting much the same as i am, except i have 20lbs on you!
http://sdatrainingprograms.blogspot.com - Updated 13/11/09
*****READ THIS FOR TRAINING INFO:***** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE". |
|
|
|
|
06-05-2009, 04:22 PM
|
#893 | |
|
C'Nucked
|
Quote:
thanks dude. I am might be lifting close to what you are, but you're just now getting back into it on a regular basis, you'll be leaps and bounds ahead shortly weighed in today at 155.2, so I am guessing the other day was heavier due to all the normal reasons (food, water, etc...). I am guessing my steady weight is around this (155). |
|
|
|
|
|
06-05-2009, 04:29 PM
|
#894 |
|
C'Nucked
|
today...
Squats - RI 2:00-3:00 133x5 (warmup) 177x4 199x4 204.5x4 204.5x4 Bench Press - RI 1:30 133x6 138.5x6 149.5x6 155x5 T-Bar Rows - RI 2:00 +88x5 (warmup) +132x3 +143x3 +148.5x3 +154x3 +159.5x3 A) Chinups BWx10 BWx7 BWx5 B) Cable Crunches - RI 1:30 145x8 145x8 145x6 out of all those exercises I did and the part of me that felt it the most were my abs. they were shot after this session. especially on the superset with chins. I try to use my core as much as possible to stabilize myself when doing chinups so I don't swing so much... I can't understand why so many people devote a day to training abs and arms when you could just do chins, and get much better results! squats were great, double sets of 200+ felt awesome. I've never gone as deep on the last 3 reps on the last set as I did today, and honestly it made my hip joints feel really good, like they do after a good stretch. I usually go to parallel or lower, but this was inches away from ATG. did a chin/cable crunch superset to save time. |
|
|
|
|
06-07-2009, 01:22 PM
|
#895 |
|
C'Nucked
|
today...
RDLs - RI 2:00-3:00 133x5 (warmup) 177x4 210x4 221x3 226.5x3 Pullups - RI 2:00 +22x3 +26x3 +26x3 +30x3 +30x3 Hang Cleans - RI 2:00 89x4 100x4 105.5x4 105.5x4 Push Press - RI 1:30 89x6 94.5x6 100x5 Bent Knee Standing Calf Raises - RI 1:00 243x9 243x9 243x10 so that was the end of 4 weeks, and I think things have gone very well. next week will be a complete OFF week, not going to do anything, then back to it the week after. I am going to change things around a little bit too. |
|
|
|
|
06-07-2009, 01:29 PM
|
#896 |
|
C'Nucked
|
A few notes:
May 9/09 RDLs 210x1 June 7/09 RDLs 226.5x3 May 17/09 Squats 188x3 June 5/09 Squats 204.5x4 May 9/09 Pullups +20x3 June 7/09 Pullups +30x3 May 17/09 T-Bar Rows +144x3 June 5/09 T-Bar Rows +159.5x3 those are the ones I am really pleased with, my hang clean squats went up too, but not by much. |
|
|
|
|
06-08-2009, 04:30 PM
|
#897 |
|
iwillmakeyousmelltheglove
Moderator
|
Some solid lifts there, man! This program seems to have built up your strength pretty rapidly
What you changing around when you come back? Enjoy your rest week, you damn well earned it, dude
http://sdatrainingprograms.blogspot.com - Updated 13/11/09
*****READ THIS FOR TRAINING INFO:***** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE". |
|
|
|
|
06-09-2009, 04:59 PM
|
#899 | ||
|
C'Nucked
|
Quote:
not TOO sure yet when I am going to change around, but all I've got is just sort of the order of exercises, IE hang cleans going first: A hang cleans RDLs bench chins B squats pullups T-bar rows push press might change something around with the rep ranges, maybe lower the RI get my capacity up a bit, but I decided to put hang cleans first on a day because of the amount of energy needed to complete them. want to get them up a little higher weight wise. Quote:
 Py!good to see you back around! how are things going? watching much hockey? |
||
|
|
|
|
06-09-2009, 05:51 PM
|
#900 |
|
Squishy
Elite Member
|
Very little. To afraid of what is to come.
But I want little more than to see Pitt win. Wouldn't you love to see Hossa miss out on a ring after playing in back to back finals where the teams split?
"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman
|
|
|
|
Linear Mode
