Luke

[Luke9583]

Gee thaks Santa

well you sent me 'anthrax'

 

[Sapphire]

THERE she is! I've missed ya Sapphy Thanks for stopping by

How is your cute self??????

Where is your santa hat in your AVI???

 

[Luke9583]

How is your cute self??????

Where is your santa hat in your AVI???

She took my santa hat in the divorce


I'm GREAT! I just got back from my first ever session with a real PT

How's your cute self

 

[Luke9583]

My date with Ms. Michigan

Legs and lower back

She was very nice And very knowledgible. I told Ms. Michigan that I really mostly was interested in help with my form on squats, and Dead lifts. It became very obvious that my cardiovascular health is holding me back big time. I get sohrt of breath long before my legs begin fatiguing.

We started with squats, and she lead me right to the smith machine . (don't tell P-funk) I thought I'd give it a try though . She says I go too deap.

150 x 17 x 1

And then she suggested I try going wider. So i went almost as wide as I can go inside of a smith machine (about 1-2 inches left on each side.)

150 x 10 x 1
150 x 12 x 1

She then showed me some one legged squats, again in the smith machine (but I watched another guy do them outside of the smitch afterward).

120 x 10 x 3 (I started getting really winded I don't think I had enough carbs pre workout )

Then Hack squats. I had never done these before. They were fun :shurg: But I don't understand why somebody would want to do hack squats and smith squats on the same day

155 x 12 x 1
205 x 10 x 2

I also forgot to fill my water, i was dying. I filled my water really quick. These were all 60 second RI's

Then stiff legged DL's which I was told i had excellent form.

145 x 8 x 3

Then Dead lifts for reps, which I've never really done before. Another dude, bob, came up to give me some advice. I had never brought my shins all the way to the bar before. That helped ALOT.

135 x 6 x 2

After I came up from that second set, I literally felt like I was about to pass out. I'm glad I had my water.

I'm glad I had that session is was fun! I got lots of good info. If I was rich, I would buy a session for a chest/back day and one for an arm day as well

I realize that I need to make a switch to Quality over Quantity.

m1. 3 slices of wheat bread, 3 tsp of PB 23 g of whet (NOT ENOUGH!)
m2. 5 strawberries, a peach, a banana, 23g of whey, 4oz of FF yogurt
m3. 55g of whey, 1 cup of oats.
m4. 8oz of chicken, 3 cups of romain, 1 tsp of ceasar, one large pita
m5.
m6.
m7.

 

[sara]

Im glad you learned alot from the trainer and good luck with the sored legs tomorrow

 

[Luke9583]

They're sore already ! I fell down the stair

just kind'a collapsed on my way down

 

[sara]

They're sore already ! I fell down the stair

just kind'a collapsed on my way down

I love the honesty

 

[Burner02]

They're sore already ! I fell down the stair

just kind'a collapsed on my way down

That WAS a good workout...I haven't had a 'fall off the step' leg workot in a while....good going, brotha!

So..does she have a name...or does she tell you to call her "Ms. Michigan'...

 

[yellowmoomba]

I realize that I need to make a switch to Quality over Quantity.

YES !! Very true!!

 

[gwcaton]

training session sounds like it went really well.

One legged squats are killer. Sapphire loves them ! And look at her legs

 

[Luke9583]

I love the honesty

I"m a good guy

 

[Luke9583]

That WAS a good workout...I haven't had a 'fall off the step' leg workot in a while....good going, brotha!

So..does she have a name...or does she tell you to call her "Ms. Michigan'...

Cherri.

my legs are jello. I've never been this sore in my life.

 

[Luke9583]

YES !! Very true!!

 

[Luke9583]

training session sounds like it went really well.

One legged squats are killer. Sapphire loves them ! And look at her legs

the one legger's and the smith squats destroyed me I was coming about an inch from the ground on the smith squats. That was a mistakes. SO SORE

 

[Luke9583]

I had a talk with a good freind last night, pirate, and deduced that I am deffinately over training. I'm fatigued, slow recovering, and even my libido is starting to slow.

I've gone 2 days without weights, i'm going to try to go 5 more.

In the mean time, I'd like to set up a new program for myself. I only want 20 sets a day, 4 days a week. And I want one day of cardio.

 

[yellowmoomba]

I had a talk with a good freind last night, pirate, and deduced that I am deffinately over training. I'm fatigued, slow recovering, and even my libido is starting to slow.

I've gone 2 days without weights, i'm going to try to go 5 more.

In the mean time, I'd like to set up a new program for myself. I only want 20 sets a day, 4 days a week. And I want one day of cardio.

20 sets I'd shoot for 12 - especially if you feel overtrained already.

JMO

 

[Luke9583]

Looking back through my journal, I have done anything from 26 to 41 sets

 

[yellowmoomba]

Looking back through my journal, I have done anything from 26 to 41 sets

I think most of us have overtrained - thinking "more is better". Just lower your sets but use maximum intensity. Remember - Quality over Quantity

 

[Luke9583]

I think most of us have overtrained - thinking "more is better". Just lower your sets but use maximum intensity. Remember - Quality over Quantity

I"m with you on that man I just think i've run myself down to the point that quality isn't an option right now. I think I need at least 3-4 more days off. I haven't gone more than 2 days without performing at least 26 sets for the past 18 months.

 

[yellowmoomba]

I"m with you on that man I just think i've run myself down to the point that quality isn't an option right now. I think I need at least 3-4 more days off. I haven't gone more than 2 days without performing at least 26 sets for the past 18 months.

Definitely take the next 3 or 4 days off and rest up. Try to come up with a plan that works for YOU. There are lots of different routines on this site to model your program around.

 

[Luke9583]

I'm gonna try to throw something together before today is over.

m1. 3 Slices of wheat toast , 3tsp of pb, 27g of whey
m2. 3g of efa, 3oz of whole wheat pasta, 12oz of chicken, 1/4 tsp of honey
m3. 2 bananas, 3g of efa, 55g of whey
m4. 3g of efa, 3oz of whole wheat pasta, 12oz of chicken, 1/4 tsp of honey
m5.
m6.

 

[klmclean]

Good luck finding a new plan Take a few days off and enjoy the holidays

 

[Luke9583]

Take a few days off and enjoy the holidays

Now THAT is a happy though

Thank you

 

[Luke9583]

Here's what it looks like so far. I stole most of it from Yellomobster

Thursdays

• Incline DB Press
  1 set of RP
• Deadlift
  1 set of 8
• Bent Rows
  1 set of RP
• Incline tri ext, Ez bar
  1 set of RP
• Standing BB Press (Shoulder Width Grip)
  1 set of 12

Sundays

• Smith Bench press
  1 set of RP
• Barbell squats
  1 set of RP
• Cable Side Raises
  1 set of 15 reps
• [size=3][font=Times New Roman]Preacher ez bar curl[/size]
  1 set of RP[/font]
• SLDL
  1 set 10
• [font=Times New Roman][color=black][font=Times New Roman]Knee Raises (abs)
  1 set of 20 reps[/font][/font][/color]

[color=black][font=Times New Roman][b]Tuesdays[/b]

• One leg bb Squats
  1 set of RP (each leg)
• Weighted dips
  1 set of RP (15 reps)
• Cable Rows
  1 set of RP (15 reps)
• Upright Row
  1 set of RP (15 reps)
• [size=3][font=Times New Roman]Weighted Crunch[/size]
  1 set of RP (15 reps)

***RP= 3 sets, one of 8, one of 4, one of 3 with RI's of 15 seconds.***​

Wednesday and Friday
30 minutes of cardio


[/font][/font][/color]

 

[redspy]

Looking back through my journal, I have done anything from 26 to 41 sets

Good decision on the set volume. I never do more than 20 sets in a training session and I've avoided overtraining. It's very tempting to think "well, if 20 sets is delivering great results 25 will be even better".

How often do you employ advanced stuff like forced reps, negative and drop sets etc?

 

[Luke9583]

How often do you employ advanced stuff like forced reps, negative and drop sets etc?

Very rarely. It's time for a change

I used to do heavy negatives on the flat bench. I never have a partner though.

 

[redspy]

Very rarely. It's time for a change

I used to do heavy negatives on the flat bench. I never have a partner though.

Likewise, I don't have a training partner, but I find drop sets are easy to set-up on your own (using DBs). There's nothing like finishing a body part off with a 4 level drop set and then staggering home

 

[Luke9583]

I'm not as worried about the set up as much as I am, losing form/hurting myself

I"m a big wuss like that.

 

[yellowmoomba]

Here's what it looks like so far. I stole most of it from Yellomobster

Thursdays

• Incline DB Press
  1 set of RP
• Deadlift
  1 set of 8
• Bent Rows
  1 set of RP
• Incline tri ext, Ez bar
  1 set of RP
• Standing BB Press (Shoulder Width Grip)
  1 set of 12

Sundays

• Smith Bench press
  1 set of RP
• Smith machine squats
  1 set of RP
• Cable Side Raises
  1 set of 15 reps
• [color=black][size=3][font=Times New Roman]Preacher ez bar curl[/size]
  1 set of RP [/font][/color]
• [color=black][font=Times New Roman][color=black][font=Times New Roman]Knee Raises (abs)
  1 set of 20 reps[/font][/color][/font][/color]

[font=Times New Roman][color=black][font=Times New Roman][b]Tuesdays[/b]

• One leg bb Squats
  1 set of RP (each leg)
• Weighted dips
  1 set of RP (15 reps)
• Cable Rows
  1 set of RP (15 reps)
• Upright Row
  1 set of RP (15 reps)
• [size=3][font=Times New Roman]Weighted Crunch[/size]
  1 set of RP (15 reps)

***RP= 3 sets, one of 8, one of 4, one of 3 with RI's of 15 seconds.***​

Wednesday and Friday
30 minutes of cardio


[/font][/font][/font][/color]

Looks good

Make sure your hams are getting hit. I don't see SLDL's or hamstring curls in there. Potentially they'll be worked when you are doing DL and squats but not as directly as if you were doing SLDL's.

I'll follow along to see how you progress Remember to add a rep or some weight everytime you lift.

 

[Luke9583]

Looks good

Make sure your hams are getting hit. I don't see SLDL's or hamstring curls in there. Potentially they'll be worked when you are doing DL and squats but not as directly as if you were doing SLDL's.

I'll follow along to see how you progress Remember to add a rep or some weight everytime you lift.

Thank you that is the kind've advice I was looking for. I'ma edit it now