A new journal (Heavy/Medium/Other)

[Rocco32]

awesome win!!

 

[yellowmoomba]

Thanks Rock! It wasn't much of a game but it's always fun to win

 

[yellowmoomba]

11/16/04

*Had a shitty workout today. All my numbers were down except HS Incline Press. I just need a rest day. I think 3 days of football in a row and not a lot of sleep caught up to me.

Weighted Pullups
bw +45 x 9 | dropset | bw x 5
bw +45 x 6 | dropset | bw x 4

Hammer Strength Incline Bench Press * Nice increase here
260 x 8 | dropset |170 x 7
260 x 5 | dropset |170 x 7

Trap Bar Deadlifts
405 x 6
405 x 2 * I felt my form slip so I stopped.

Weighted Dips
bw +90 x 3 * down from 6 reps
bw +45 x 8

DB Row
140 x 10 Right Arm | 7 Left Arm

CG Smith Bench Press
4 plates x 10 RP
2 plates plus 2 25's x 15 RP

 

[Rocco32]

Hey, that's still a good w/o there YM. I know the days it feels like crap, but if you still pushed yourself it was a good w/o

 

[JerseyDevil]

Hammer Strength Incline Bench Press * Nice increase here
260 x 8 | dropset |170 x 7
260 x 5 | dropset |170 x 7

Nice job YM. I really do like this movement. Probably the best 'machine' out there. Unlike a BB incline, I can really feel my pecs contract with each rep.

 

[Rocco32]

How do you position the handles in relation to your body JD. Because I never get anything from it.

 

[Rocco32]

How do you position the handles in relation to your body JD. Because I never get anything from it.

 

[yellowmoomba]

Nice job YM. I really do like this movement. Probably the best 'machine' out there. Unlike a BB incline, I can really feel my pecs contract with each rep.

Me too!

Rock - I place my hands close together on the handle (it's hard to describe) - they about 10 inches apart.

 

[Rocco32]

What about the handles?

 

[yellowmoomba]

10/17/04

REST DAY TODAY

It felt good to get 7 1/2 hours sleep last night I've weighed in between 185-186 for the past week. My waist at the largest part measured in just under 34" so I'm happy with that. I know changing my diet has helped.

My chest is more sore today than normal. I threw in 2 extra sets last night for a total of 6 sets for chest rather than 4. I really like this LOW VOLUME - HIGH INTENSITY program.

 

[Rocco32]

Why are you doing 2 sets for your exercises?

 

[naturaltan]

HIT ... interesting. So far, so good it seems.

 

[yellowmoomba]

Why are you doing 2 sets for your exercises?

I'm slowly implementing some HIT principles into my program. Rather than doing the

BASIC HIT SPLIT:

Day 1
Bench press or weighted dips 2x8
Squats 1x20
Bent over rows 2x8

Day 2
Overhead press 2x8
Deadlifts or straight leg deadlifts 1x15
Chins 2x8

I'm doing Chest/Back, Shoulders/Arms and Legs once a week. I just like the "all out effort" for a couple sets rather than 10 sets per body part. I did like my 2 day workout week last week though



NT - What's going on ?? Any progress on your pullups??

 

[JerseyDevil]

How do you position the handles in relation to your body JD. Because I never get anything from it.

My hands are spaced about the same as with BB presses. I like the handles up fairly high, haven't really noticed exactly where, but I do feel it more in that position. When setting up make sure to squeeze your shoulder blades, keep elbows in, and chest out, like you would in a regular bench press.

 

[naturaltan]

NT - What's going on ?? Any progress on your pullups??

Got nothing for ya. I'm taking a week off to recoup. Then I'm making a change to my 6 month routine. What is the big change going to be ... nothing other than lowering the weights a bit and doing a few more reps with shorter rest periods.

I will make the 3 plate pullup attempt soon. I'm actually looking forward to giving it a whirl. I think I can do one, but I'd really like to get 3.

 

[yellowmoomba]

11/18/04

Shoulders/Arms

- I had a good workout today. Every set was pushed to failure I switched in Seated Dips for my triceps instead of CG Press since I did CG on Tuesday as part of my chest workout. I increase my reps on front raises (by 5). The workout took 50 minutes. RI's were about 75-90 seconds.

Weighted Chinups
Bw +45 x 8 | dropset | bw x 5
Bw +45 x 5 | dropset | bw x 4

Seated Dips
225 x 12
225 x 9

Upright Row
125 x 10
125 x 8

Straight Bar Curls
95 x 10
95 x 10

DB Front Raise
30 x 15
30 x 15

Overhead Rope Tricep Press
150 x 8
150 x 7

Shrugs
225 x 15
225 x 15

ABS

Trunk Pull down
200 x 8
200 x 7

 

[Rocco32]

My hands are spaced about the same as with BB presses. I like the handles up fairly high, haven't really noticed exactly where, but I do feel it more in that position. When setting up make sure to squeeze your shoulder blades, keep elbows in, and chest out, like you would in a regular bench press.

Thanks JD!

 

[Rocco32]

Good w/o there. Are you still liking it? Are you planning on switching to 1 set anytime in the future? I've been reading Mentzers book and it makes alot of sense.

 

[yellowmoomba]

Good w/o there. Are you still liking it? Are you planning on switching to 1 set anytime in the future? I've been reading Mentzers book and it makes alot of sense.

Thanks! I love this new style. I'm lifting 3 hours a week compared to 7 or so I'm getting stronger AND I have more time to do things outside the gym. I'm going to stick with this for a while. If I do switch to 1 set I'll definately switch my exercises up too (more like the BASIC HIT Program that I listed yesterday.)

 

[Rocco32]

Cool! Can't wait till I can get back at it, LOL.

 

[yellowmoomba]

11/20/04

I weighed in at 187 today - waist was just under 34'

LEG DAY
- NOTE - I'm trying to increase my rep count by one everytime I go into the gym.


Squats
* I was trying for 21 but I only hit 17 so I did a second set.
225 x 17
225 x 12

SLDL
245 x 10 * 2 rep increase from last time.

Side Lunges
90 x 16 reps/leg * 1 rep increase from last time

Calf Raises
180 x 10 | dropset | 20 partials
180 x 10 | dropset | 20 partials

Weighted Decline Situps holding a 25 lb plate
10 reps | dropset | no weight 10 reps
10 reps | dropset | no weight 10 reps

PLYO's ( only one set but it was a good one )

Deep Squat Jump holding a 25 lb plate
30 reps * 5 more reps than last time.

DONE!!!

 

[tucker01]

What happened? Funny how they can beat Ohio when Ohio is a contender, and Ohio can do the same damage when Michigan in up there... Oh well. Iowa beat Wisonsin so they are going to the Rose Bowl

 

[yellowmoomba]

11/22/04

I'm really starting to like the low volume high intensity workouts - especially for my legs. My hams and glutes are still on fire today. I really only did 4 sets (TOTAL) for glutes/quads/hams - 2 sets of squat, 1 set of SLDL and 1 set of lunges.

I have football tonight

I'm going to switch up my exercise mix this week. The only thing I'm concerned with is the stress on my lower back doing Deads on Tuesday, SLDL on Thursday and Squats on Saturday. Hopefully only doing one set will allow me to recover in time.

Day 1 TUESDAY

HS Incline Press
260 x 15 RP

Deadlifts
410 x 8

Weighted Chins
bw +55 x 15 RP

Tricep Rope Overhead Press
150 x 10

off WEDNESDAY

Day 2 THURSDAY

Smith CG Bench press
4 plates x 12 RP

Pullups
bw +45 x 10

SLDL
255 x 10

DB Row
140 x 12

Deep Squat Jumps
25lbs x 35 jumps


off FRIDAY

Day 3 SATURDAY

Weighted dips
bw +45 x 15 RP

Squats
225 x 21

Bent over rows (underhand grip)
185 x 8

Upright Row
125 x 12


off SUNDAY

 

[yellowmoomba]

What happened? Funny how they can beat Ohio when Ohio is a contender, and Ohio can do the same damage when Michigan in up there... Oh well. Iowa beat Wisonsin so they are going to the Rose Bowl

That's what happens when you have a RIVALRY GAME. You have to come ready to play - U/M didn't

 

[PreMier]

Why not do deads on your leg day, and alternate with squats?

 

[JerseyDevil]

HS Incline Press
260 x 15 RP

Deadlifts
410 x 8

Squats
225 x 21

DAMN, YOU GO BOY!!! Those are all PR's, aren't they? .

 

[JerseyDevil]

What happened? Funny how they can beat Ohio when Ohio is a contender, and Ohio can do the same damage when Michigan in up there... Oh well. Iowa beat Wisonsin so they are going to the Rose Bowl

Uh Iain, take it from the biggest Buckeye fan on this board, OHIO is a tiny university in the southeastern hills of Ohio close to West Virginia, in a little town named Athens (beautiful place btw). Ohio STATE is a huge university in the capital city of Columbus .

It would be like confusing Michigan and Michigan State, or Penn and Penn State, or Georgia and Georgia State, or Florida and Florida State, or..... you get the idea.

 

[yellowmoomba]

Why not do deads on your leg day, and alternate with squats?

Hey PM -

I'll alternate squats and deads if I feel that my back can't handle the workload every other day.

Thanks for your suggestion!

 

[yellowmoomba]

DAMN, YOU GO BOY!!! Those are all PR's, aren't they? .

That's my plan for this week (not actual results - YET)

 

[yellowmoomba]

11/22/04

Football Game

It was a fun game to play. We only had 7 guy show up. We normally have at least 9 - sometimes 11 guys. A couple guys are out with some injuries. I normally only get in a few reps on defense since I do most of the running for my team on offense - but last night I played defensive line and QB. It was fun to rush. These guys didn't know what hit 'em. We rolled to a 48 - 0 victory