A PE Teacher's Journal

jhawkin1 · 08-19-2008, 08:35 AM

Quote:

Originally Posted by Built

Lower back extensions? Why?

I don't recommend that one for this workout. Try calves and or abs.

Okay, I am trying to get my lower back isolated. Which day would be best for a lower back extension- vertical push press?

Also, since I did hit the triceps hard yesterday with a close-grip bench press, should it be ideal for me to take a day off to rest and recovery and then do my Horizontal push press-week 2 tomorrow?

**Built** · 08-19-2008, 12:18 PM

I train two on, one off, two on, two off

1. H push pull
2. quad dom, bis
3. off
4. V push pull
5. ham dom, tris
6. off
7. off

I don't see why you'd need to "isolate" your lower back. <scratches head>

Bent over rows will hit your lower plenty. So do RDLs that you'll be doing on the second leg day… also squats, GMs, GHRs… if you like, you can do rack pulls or off the floor deads for the 5x5 on horizontal day.

Skip two days then do your horizontal push pull workout.

jhawkin1 · 08-19-2008, 03:18 PM

Quote:

Originally Posted by Built

I train two on, one off, two on, two off

1. H push pull
2. quad dom, bis
3. off
4. V push pull
5. ham dom, tris
6. off
7. off

I don't see why you'd need to "isolate" your lower back. <scratches head>

Bent over rows will hit your lower plenty. So do RDLs that you'll be doing on the second leg day… also squats, GMs, GHRs… if you like, you can do rack pulls or off the floor deads for the 5x5 on horizontal day.

Skip two days then do your horizontal push pull workout.

That will be perfect! My first full day is tomorrow, then the children come to school on Thursday. So Friday after school I can really hit the weights again!

jhawkin1 · 08-19-2008, 03:18 PM

Nevermind I meant Thursday...maybe that's why I am not a Math Teacher!!

jhawkin1 · 08-21-2008, 06:41 PM

Horizontal Push Pull workout: 8/21/08

1. Bent barbell rows 5x5: 115, 135, 155, 165, 175

2. 1 arm dumbbell rows 3x8: 45, 55, 65

3. Flat barbell bench 5x5: 155, 165, 175 (4x), 165, 170

4. Low incline dumbbell bench 3x8: 50, 55, 55

jhawkin1 · 08-23-2008, 07:53 AM

I just added the majority of my custom foods to fitday, and am up and running! Quick question: how am I able to post my website from fitday on here so anyone who wants to follow my eating can?

jhawkin1 · 08-23-2008, 10:51 AM

8/23/08 Quad Dominant Legs- week 2

1. Squats 5x5: 105, 115, 15, 135, 145

2. Leg Press 4x8: 240, 250, 255, 260

3. Good Mornings 3x8: 95, 105, 115,

4. Barbell Curl 5x5: 90, 95, 95, 100, 95

5. Seated Supinated dumbbell concentration curls 4x6
35, 35, 35, 35

**Built** · 08-23-2008, 11:39 AM

Good job - and yes
Go to the fitday home page and make your journal public.

Then just post the link in your sig.

jhawkin1 · 08-23-2008, 01:55 PM

Okay fitday is public, let's see if it shows up...

jhawkin1 · 10-04-2008, 12:09 PM

Back at it again...I can't seem to get a bulk that makes me comfortable so I am going back to Built's resistance training split and eating healthy again.

**Built** · 10-04-2008, 02:59 PM

Hello!

What do you mean "can't seem to get a bulk that makes me comfortable"?

jhawkin1 · 10-05-2008, 12:40 AM

Anytime I think "bulk" I think of obviously taking in more calories than I burn, and I usually do not stick to the foods that I am used to eating- fruits, veggies, clean carbs, and lean proteins. I feel that my diet has gotten out of control. I think the job and my alcohol consumption (beer on the weekends) has also contributed.

**Built** · 10-05-2008, 02:35 AM

Ah - so you're getting "juicy" is what you're saying. Gotcha.

jhawkin1 · 10-05-2008, 02:01 PM

yeah, juicy!

08-23-2008, 01:55 PM	#99
jhawkin1 Registered User Join Date: Aug 2007 Posts: 496	Okay fitday is public, let's see if it shows up... Goal: 8% Body Fat, maintain majority of muscle mass New Years Resolution: Build up my lower body

10-04-2008, 12:09 PM	#100
jhawkin1 Registered User Join Date: Aug 2007 Posts: 496	Back at it again...I can't seem to get a bulk that makes me comfortable so I am going back to Built's resistance training split and eating healthy again. Goal: 8% Body Fat, maintain majority of muscle mass New Years Resolution: Build up my lower body

10-04-2008, 02:59 PM	#101
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Hello! What do you mean "can't seem to get a bulk that makes me comfortable"? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-05-2008, 12:40 AM	#102
jhawkin1 Registered User Join Date: Aug 2007 Posts: 496	Anytime I think "bulk" I think of obviously taking in more calories than I burn, and I usually do not stick to the foods that I am used to eating- fruits, veggies, clean carbs, and lean proteins. I feel that my diet has gotten out of control. I think the job and my alcohol consumption (beer on the weekends) has also contributed. Goal: 8% Body Fat, maintain majority of muscle mass New Years Resolution: Build up my lower body

10-05-2008, 02:35 AM	#103
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Ah - so you're getting "juicy" is what you're saying. Gotcha. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

08-19-2008, 12:18 PM	#92
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	I train two on, one off, two on, two off 1. H push pull 2. quad dom, bis 3. off 4. V push pull 5. ham dom, tris 6. off 7. off I don't see why you'd need to "isolate" your lower back. <scratches head> Bent over rows will hit your lower plenty. So do RDLs that you'll be doing on the second leg day… also squats, GMs, GHRs… if you like, you can do rack pulls or off the floor deads for the 5x5 on horizontal day. Skip two days then do your horizontal push pull workout.

08-19-2008, 03:18 PM	#94
jhawkin1 Registered User Join Date: Aug 2007 Posts: 496	Nevermind I meant Thursday...maybe that's why I am not a Math Teacher!!

08-21-2008, 06:41 PM	#95
jhawkin1 Registered User Join Date: Aug 2007 Posts: 496	Horizontal Push Pull workout: 8/21/08 1. Bent barbell rows 5x5: 115, 135, 155, 165, 175 2. 1 arm dumbbell rows 3x8: 45, 55, 65 3. Flat barbell bench 5x5: 155, 165, 175 (4x), 165, 170 4. Low incline dumbbell bench 3x8: 50, 55, 55

08-23-2008, 07:53 AM	#96
jhawkin1 Registered User Join Date: Aug 2007 Posts: 496	I just added the majority of my custom foods to fitday, and am up and running! Quick question: how am I able to post my website from fitday on here so anyone who wants to follow my eating can?

08-23-2008, 10:51 AM	#97
jhawkin1 Registered User Join Date: Aug 2007 Posts: 496	8/23/08 Quad Dominant Legs- week 2 1. Squats 5x5: 105, 115, 15, 135, 145 2. Leg Press 4x8: 240, 250, 255, 260 3. Good Mornings 3x8: 95, 105, 115, 4. Barbell Curl 5x5: 90, 95, 95, 100, 95 5. Seated Supinated dumbbell concentration curls 4x6 35, 35, 35, 35

08-23-2008, 11:39 AM	#98
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Good job - and yes Go to the fitday home page and make your journal public. Then just post the link in your sig.

10-05-2008, 02:01 PM	#104
jhawkin1 Registered User Join Date: Aug 2007 Posts: 496	yeah, juicy! Goal: 8% Body Fat, maintain majority of muscle mass New Years Resolution: Build up my lower body

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