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- Thread starter vortrit
- Start date
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- Jun 11, 2006
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- Points
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I know it's been awhile since I've checked in. I've been really busy with school. Right now I'm having some serious problems with my feet so I've been working around that. I go see the doc this Tuesday. I went on a 15 mile run about a month ago and I've had nothing but problems with my feet since. I've been lifting but not doing anything like squats or anything else that puts too much pressure on my feet for now.
- Joined
- Jun 11, 2006
- Messages
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- Reaction score
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- Points
- 113
I'm not going to post my whole workout but new PR
195 x 1 on the bench press.
Also I did dips and did 3 sets of 10 bodyweight dips without hardly breaking a sweat so I started doing them weighted.
10 lbs x 10
20 lbs x 8
25 lbs x 5
30 lbs x 5
45 lbs x 3
195 x 1 on the bench press.
Also I did dips and did 3 sets of 10 bodyweight dips without hardly breaking a sweat so I started doing them weighted.
10 lbs x 10
20 lbs x 8
25 lbs x 5
30 lbs x 5
45 lbs x 3
- Joined
- Jun 11, 2006
- Messages
- 11,228
- Reaction score
- 1,226
- Points
- 113
Woot! Nice job, dude
You beat my bench PR by 1lb - stupid KG to Lbs conversion!!!
Yeah, I know. We actually have some weights in our gym that are in KG. For example some of the 45 pound plates are 44 pounds, but we have the other style too.
- Joined
- Jun 11, 2006
- Messages
- 11,228
- Reaction score
- 1,226
- Points
- 113
One Arm Dumbbell Row
8 @ 65 lbs
8 @ 70 lbs
8 @ 75 lbs
8 @ 80 lbs
Seated Cable Row
8 @ 150 lbs
8 @ 170 lbs
8 @ 190 lbs
8 @ 200 lbs
Chins
5 X 5 x Bodyweight
Hyperextension
10 x 4 @ 45 lbs.
Hammer Curls
16 @ 30 lbs
16 @ 35 lbs
16 @ 40 lbs
8 @ 65 lbs
8 @ 70 lbs
8 @ 75 lbs
8 @ 80 lbs
Seated Cable Row
8 @ 150 lbs
8 @ 170 lbs
8 @ 190 lbs
8 @ 200 lbs
Chins
5 X 5 x Bodyweight
Hyperextension
10 x 4 @ 45 lbs.
Hammer Curls
16 @ 30 lbs
16 @ 35 lbs
16 @ 40 lbs
- Joined
- Jun 11, 2006
- Messages
- 11,228
- Reaction score
- 1,226
- Points
- 113
Cardio
5 minutes on cross trainer
push/pull circuit work: Row x 20 lbs x 100 / Bench x 20 lbs x 100
2 minute break
5 minutes on cross trainer
push/pull circuit work: Row x 20 lbs x 100 / Bench x 20 lbs x 100
2 minute break
5 minutes on cross trainer
2 minute break
5 minutes on cross trainer
5 minutes on cross trainer
push/pull circuit work: Row x 20 lbs x 100 / Bench x 20 lbs x 100
2 minute break
5 minutes on cross trainer
push/pull circuit work: Row x 20 lbs x 100 / Bench x 20 lbs x 100
2 minute break
5 minutes on cross trainer
2 minute break
5 minutes on cross trainer
- Joined
- Jun 11, 2006
- Messages
- 11,228
- Reaction score
- 1,226
- Points
- 113
Weighted Dips
25 lbs x 10
30 lbs x 8
35 lbs x 6
40 lbs x 5
45 lbs x 4
Barbell Squats
215 lbs x 5 x 5
Barbell Bench Press
210 lbs x 1
170 lbs x 5 x 5
Military Press
80 lbs x 5 x 5
Straight Bar Triceps Pushdown
120 x 10 x 4
Twisting Ball Crunches
30 x 3
Cable Crunches
100 lbs x 50 x 1
25 lbs x 10
30 lbs x 8
35 lbs x 6
40 lbs x 5
45 lbs x 4
Barbell Squats
215 lbs x 5 x 5
Barbell Bench Press
210 lbs x 1
170 lbs x 5 x 5
Military Press
80 lbs x 5 x 5
Straight Bar Triceps Pushdown
120 x 10 x 4
Twisting Ball Crunches
30 x 3
Cable Crunches
100 lbs x 50 x 1
- Joined
- Jun 11, 2006
- Messages
- 11,228
- Reaction score
- 1,226
- Points
- 113
Bent Over Rows
65 lbs x 8 x 4
Seated Cable Rows
150 lbs x 8
160 lbs x 8
170 lbs x 8
190 lbs x 8
Trap Bar Deadlift
220 lbs x 5 x 5
Lat Pulldown
130 lbs x 5 x 5
T-Bar Rows
70 lbs x 5 x 5
Rear Deltoid Machine/Cable Curls (superset)
rear deltoid machine 70 lbs
cable curls 100 lbs
8 x 4 on both.
Side Laterals/Preacher Curls (superset)
Side Laterals 20 lbs first two sets x 8 / 25 lbs second two sets x 8
Preacher Curl 100 lbs x 8 x 4
Hanging Knee Raises/Cable Crunches/Planks (superset)
x 25
30 second planks
2 sets.
My current weight is 190 lbs.
65 lbs x 8 x 4
Seated Cable Rows
150 lbs x 8
160 lbs x 8
170 lbs x 8
190 lbs x 8
Trap Bar Deadlift
220 lbs x 5 x 5
Lat Pulldown
130 lbs x 5 x 5
T-Bar Rows
70 lbs x 5 x 5
Rear Deltoid Machine/Cable Curls (superset)
rear deltoid machine 70 lbs
cable curls 100 lbs
8 x 4 on both.
Side Laterals/Preacher Curls (superset)
Side Laterals 20 lbs first two sets x 8 / 25 lbs second two sets x 8
Preacher Curl 100 lbs x 8 x 4
Hanging Knee Raises/Cable Crunches/Planks (superset)
x 25
30 second planks
2 sets.
My current weight is 190 lbs.
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- Jun 11, 2006
- Messages
- 11,228
- Reaction score
- 1,226
- Points
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Mostly strength and hypertrophy. I need to work out a better periodization. I'm just kind of winging it at the moment.
- Joined
- Jun 11, 2006
- Messages
- 11,228
- Reaction score
- 1,226
- Points
- 113
katt
Registered
I agree w/D.. that core superset looks hard.. I just started doing planks the other day, and didn't realize that they were that difficult.
- Joined
- Jun 11, 2006
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- Reaction score
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- Points
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Yeah, they are tough. I usually do 60 second ones, but I've been laying off of them for awhile because of a foot injury. It don't seem to be bothering my foot though so I'll probably go back to doing them. I used to always do core supersets at the end of my session.
Something like:
Hanging Knee Raises x 15
Cable Crunches x 16
Planks for 60 seconds
All x 3
- Joined
- Jun 11, 2006
- Messages
- 11,228
- Reaction score
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- Points
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Not the greatest workout. For one I tried to beat my bench PR without using a spotter like an idiot... anyway. Things just didn't go well.
Barbell Bench Press
185 lbs x 5
185 lbs x 4
185 lbs x 4
185 lbs x 4
200 lbs x 1 (with spotter)
Barbell Squats
275 lbs x 8
275 lbs x 8
275 lbs x 8
Weighted Dips
35 lbs x 5
25 lbs x 5
25 lbs x 4
25 lbs x 3
Dumbbell Step-ups
45 lbs x 10 per leg
45 lbs x 10 per leg
Dumbbell Pullovers
65 lbs x 8
65 lbs x 8
65 lbs x 8
Core Superset
Hanging Knee raises x 20 x 3
Cable Crunches x 20 x 3 @ 100 lbs.
Planks x 30 sec / 45 sec / 60 seconds
Barbell Bench Press
185 lbs x 5
185 lbs x 4
185 lbs x 4
185 lbs x 4
200 lbs x 1 (with spotter)
Barbell Squats
275 lbs x 8
275 lbs x 8
275 lbs x 8
Weighted Dips
35 lbs x 5
25 lbs x 5
25 lbs x 4
25 lbs x 3
Dumbbell Step-ups
45 lbs x 10 per leg
45 lbs x 10 per leg
Dumbbell Pullovers
65 lbs x 8
65 lbs x 8
65 lbs x 8
Core Superset
Hanging Knee raises x 20 x 3
Cable Crunches x 20 x 3 @ 100 lbs.
Planks x 30 sec / 45 sec / 60 seconds
- Joined
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- Points
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Yeah, the first is 30 seconds, the second 45 seconds...
I usually do them for 60 seconds each but I quit doing them for awhile so I'm slowly working my way back up.
- Joined
- Jun 11, 2006
- Messages
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- Reaction score
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- Points
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Core Superset
Hanging Knee Raises x 30
Cable Crunches @ 100 lbs. x 30
Planks x 60 seconds
Three sets
Cardio/Weighted Side Bends Superset
Elliptical x 5:00
Weighted Side Bends @ 35 lbs. x 15 per side
RI: 2:00
Three sets.
Nice little workout. My chest is still sore as hell from Monday though, which is rare.
Hanging Knee Raises x 30
Cable Crunches @ 100 lbs. x 30
Planks x 60 seconds
Three sets
Cardio/Weighted Side Bends Superset
Elliptical x 5:00
Weighted Side Bends @ 35 lbs. x 15 per side
RI: 2:00
Three sets.
Nice little workout. My chest is still sore as hell from Monday though, which is rare.
katt
Registered
Your abs must be hard as rocks!! 30 hanging knee raises... ouch!
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- Reaction score
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- Points
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Not quite but there getting there. I can do 30 hanging knee raises pretty easily these days. The next work out I may bump it up to 40 or 50.
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I think your bench looks just fine to me! How long have you been lifting?
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- Messages
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A little over a year. About 13 months on the nose.
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- Jun 11, 2006
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8/23/2007
I decided to do something a little different yesterday.
Push/Pull Supersets
Bench Press/Preacher Curl - Superset
Barbell Bench @ 135 lbs. x 8
Preacher Curl @ 95 lbs. x 8
4 sets
Barbell Squats/Straight EZ-Bar Curl - Superset
Barbell Squats @ 255 lbs x 8
EZ-Bar Curl @ 95 lbs x 8
3 sets
Weighted Dips/Wrist Roller Curls
Dips @ 25 lbs x 8
Wrist Roller x failure
Dips @ 15 lbs x 8
Wrist Roller x failure
Dips @ 15 lbs x 7
Wrist Roller x failure
Dips @ 15 lbs x 5
Wrist Roller x failure
Pull/Push Supersets
Lat Pulldowns/Triceps Rope Pushdown - Superset
Lat Pulldowns @ 130 lbs x 8
Triceps Rope Pushdowns @ 120 lbs x 8
3 sets
Seated Cable Rows/Triceps Straight Bar Pushdowns
Seated Cable Rows @ 150 lbs. x 8
Triceps Straight Bar Pushdowns @ 120 lbs x 8
3 sets
I decided to do something a little different yesterday.
Push/Pull Supersets
Bench Press/Preacher Curl - Superset
Barbell Bench @ 135 lbs. x 8
Preacher Curl @ 95 lbs. x 8
4 sets
Barbell Squats/Straight EZ-Bar Curl - Superset
Barbell Squats @ 255 lbs x 8
EZ-Bar Curl @ 95 lbs x 8
3 sets
Weighted Dips/Wrist Roller Curls
Dips @ 25 lbs x 8
Wrist Roller x failure
Dips @ 15 lbs x 8
Wrist Roller x failure
Dips @ 15 lbs x 7
Wrist Roller x failure
Dips @ 15 lbs x 5
Wrist Roller x failure
Pull/Push Supersets
Lat Pulldowns/Triceps Rope Pushdown - Superset
Lat Pulldowns @ 130 lbs x 8
Triceps Rope Pushdowns @ 120 lbs x 8
3 sets
Seated Cable Rows/Triceps Straight Bar Pushdowns
Seated Cable Rows @ 150 lbs. x 8
Triceps Straight Bar Pushdowns @ 120 lbs x 8
3 sets
- Joined
- Jun 11, 2006
- Messages
- 11,228
- Reaction score
- 1,226
- Points
- 113
Thanks. And thanks for all of your help along the way.
Also I did a 305 squat yesterday, so that's a new PR, I think.
- Joined
- Jun 11, 2006
- Messages
- 11,228
- Reaction score
- 1,226
- Points
- 113
Core Superset
Haning Knee Raises x 30
Cable Crunches @ 110 lbs. x 30
Planks x 60 seconds
Haning Knee Raises x 30
Cable Crunches @ 110 lbs. x 40
Planks x 60 seconds
Haning Knee Raises x 30
Cable Crunches @ 110 lbs. x 50
Planks x 60 seconds
Hyperextenstions/Good Mornings Superset
Hyperextenstions @ 25 lbs. x 10
Good Mornings @ 111 lbs x 10
Hyperextenstions @ 30 lbs. x 10
Good Mornings @ 111 lbs x 10
Hyperextenstions @ 35 lbs. x 10
Good Mornings @ 111 lbs x 10
Hyperextenstions @ 40 lbs. x 10
Good Mornings @ 111 lbs x 10
Reverse Hyperextions/Hip Extentions Superset
Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.
Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.
Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.
Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.
Haning Knee Raises x 30
Cable Crunches @ 110 lbs. x 30
Planks x 60 seconds
Haning Knee Raises x 30
Cable Crunches @ 110 lbs. x 40
Planks x 60 seconds
Haning Knee Raises x 30
Cable Crunches @ 110 lbs. x 50
Planks x 60 seconds
Hyperextenstions/Good Mornings Superset
Hyperextenstions @ 25 lbs. x 10
Good Mornings @ 111 lbs x 10
Hyperextenstions @ 30 lbs. x 10
Good Mornings @ 111 lbs x 10
Hyperextenstions @ 35 lbs. x 10
Good Mornings @ 111 lbs x 10
Hyperextenstions @ 40 lbs. x 10
Good Mornings @ 111 lbs x 10
Reverse Hyperextions/Hip Extentions Superset
Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.
Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.
Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.
Reverse Hyperextentions @ 40 lbs.
Right Leg Hip Extentions @ 100 lbs.
Left Leg Hip Extentions @ 100 lbs.
