hello Fitgirl..thanks for asking, shins are doing good I guess, I haven't really done any high-impact exercises for a while to test them out, might give basketball a try soon enough to see how they are...I have my fingers crossed! haha
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- Thread starter Scarface30
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so I never usually do this, but I went to the gym back-to-back days. I had to because I wont be able to get there tomorrow so I decided to go today.
RI=60-90secs different tempo for my legs this time 2/1/2
SLDLs
warmup with bar - 10reps
set 1 - 135lbs/10reps
set 2 - 155lbs/9reps
set 3 - 165lbs/8reps
set 4 - 175lbs/8reps
think I am going to stay at this weight for at least one more time because I wanna keep it in the 8-10 range.
squats
set 1 - 115lbs/10reps
set 2 - 135lbs/9reps
set 3 - 145lbs/9reps
set 4 - 155lbs/8reps
same for this, probably stick with this weight for one more cycle because I wanna keep it in the 8-10 range.
lunges
3 sets - 20lb DBs 8,8,8
calf press
3 sets - 270lbs 14,12,12
core and grip
cable chops - 70lbs 9,8,8 reps each side
kneeling cable crunches - 135lbs 14,12,12 reps
dragon flags - 10,9 reps
70lb DBs - 40sec,45sec,30sec
no hypers today, my back felt a bit tender after the DLs and squats so I thought I'd sit the hypers out.
20mins cardio on bike, no stretching - forgot
RI=60-90secs different tempo for my legs this time 2/1/2
SLDLs
warmup with bar - 10reps
set 1 - 135lbs/10reps
set 2 - 155lbs/9reps
set 3 - 165lbs/8reps
set 4 - 175lbs/8reps
think I am going to stay at this weight for at least one more time because I wanna keep it in the 8-10 range.
squats
set 1 - 115lbs/10reps
set 2 - 135lbs/9reps
set 3 - 145lbs/9reps
set 4 - 155lbs/8reps
same for this, probably stick with this weight for one more cycle because I wanna keep it in the 8-10 range.
lunges
3 sets - 20lb DBs 8,8,8
calf press
3 sets - 270lbs 14,12,12
core and grip
cable chops - 70lbs 9,8,8 reps each side
kneeling cable crunches - 135lbs 14,12,12 reps
dragon flags - 10,9 reps
70lb DBs - 40sec,45sec,30sec
no hypers today, my back felt a bit tender after the DLs and squats so I thought I'd sit the hypers out.
20mins cardio on bike, no stretching - forgot
so today started out decent...had an interview for a summer job that involves courses I am taking in school and along the lines of what I want to do in the future
hopefully I'll get it!...workout later today when I get to the gym
hopefully I'll get it!...workout later today when I get to the gym
hey Fitgirl thanks! hopefully I will get it! my weekend isnt looking too bad yet, playing a few rounds of golf, and I'm going to a party for a bit tomorrow night, and who should be there but my ex I haven't seen in like 2 years haha. it wont be bad though.
bentover BB rows
set 1 - 90lbs/10reps
set 2 - 100lbs/10reps
set 3 - 110lbs/9reps
set 4 - 110lbs/8reps
these felt good this time, added more weight. probably mostly due to the fact I did them first this time.
single arm neutral grip incline DB press
set 1 - 40lbs/9reps each arm
set 2 - 40lbs/8reps each arm
set 3 - 40lbs/8reps right arm, 7reps left
set 4 - 40lbs/8reps right arm, 7reps left
my left is a bit weaker than my right obviously, kinda sucks. I am still not going up in weight at all with these. I actually had to drop the weight.
bench press
set 1 - 135lbs/10reps
set 2 - 145lbs/9reps
set 3 - 155lbs/6reps
dunno what happened with the last set, just could push out 2 more. plus I was doing it without a spot, even though its not much weight, it is for me and I still like to have a spot.
seated cable rows
set 1 - 115lbs/10reps
set 2 - 120lbs/9reps
set 3 - 125lbs/8reps
this felt good all around
seated DB curls
2 sets - 25lbs 8,8
core
superset - Swiss ball twists/hanging leg raises 12x2,12x2
cardio 20mins then stretched
all in all didn't seem too bad, but lately I have been feeling really tired after my workouts, not neccesarily (sp?) physically but my eyes just feel really heavy. I don't think I am overtraining because looking at my routine, its not overly strenuous, but I find I am using a higher intensity lately so maybe it will just take some time getting used to it. hopefully.
bentover BB rows
set 1 - 90lbs/10reps
set 2 - 100lbs/10reps
set 3 - 110lbs/9reps
set 4 - 110lbs/8reps
these felt good this time, added more weight. probably mostly due to the fact I did them first this time.
single arm neutral grip incline DB press
set 1 - 40lbs/9reps each arm
set 2 - 40lbs/8reps each arm
set 3 - 40lbs/8reps right arm, 7reps left
set 4 - 40lbs/8reps right arm, 7reps left
my left is a bit weaker than my right obviously, kinda sucks. I am still not going up in weight at all with these. I actually had to drop the weight.
bench press
set 1 - 135lbs/10reps
set 2 - 145lbs/9reps
set 3 - 155lbs/6reps
dunno what happened with the last set, just could push out 2 more. plus I was doing it without a spot, even though its not much weight, it is for me and I still like to have a spot.
seated cable rows
set 1 - 115lbs/10reps
set 2 - 120lbs/9reps
set 3 - 125lbs/8reps
this felt good all around
seated DB curls
2 sets - 25lbs 8,8
core
superset - Swiss ball twists/hanging leg raises 12x2,12x2
cardio 20mins then stretched
all in all didn't seem too bad, but lately I have been feeling really tired after my workouts, not neccesarily (sp?) physically but my eyes just feel really heavy. I don't think I am overtraining because looking at my routine, its not overly strenuous, but I find I am using a higher intensity lately so maybe it will just take some time getting used to it. hopefully.
Nice workout.
What does your pre and post workout nutrition look like? I used to have the same problem, seems as though I wasn't taking in enough carbs before the gym and my workouts suffered.
What does your pre and post workout nutrition look like? I used to have the same problem, seems as though I wasn't taking in enough carbs before the gym and my workouts suffered.
right now my pre nutrition is usually yogurt, berries or some sort and oats, with a whey shake mixed with skim milk, and right after just a shake...my diet is what I need to get in check, now that I am home for the summer I find it hard to do because I usually eat whatever my mom makes.
its hard to say what it is too, because I also weighed myself after my workout and it was kinda funny, obviously the scale is broken because it said I was 5KGs heavier than last week when I weighed myself, then I got off it and back on and it said I was 1KG heavier, which would be nice, but the scale I think is messed
and thanks for stopping in Repro!
My pleasure. 
so this week didn't start well...still un-employed, the place I went for an interview called me this morning and told me I didn't get the job, even thought I apperently had a "very good interview"
...nothing like being thousands of dollars in debt without a job...oh well, have to keep looking. workout comes later tonight, and as of right now it should be a good one!
...nothing like being thousands of dollars in debt without a job...oh well, have to keep looking. workout comes later tonight, and as of right now it should be a good one!
yeah, bench is one of my weaker exercises obviously. just think, last summer my 1RM was 199lbs. I'd love to get back to that! so tonights workout wasn't bad, felt good though after not getting that job.
clean and press
set 1 - 70lbs/10reps
set 2 - 80lbs/9reps
set 3 - 90lbs/6reps
set 4 - 85lbs/8reps
set 5 - 85lbs/6reps
tried to go for 90lbs a bit too soon, and had to drop it back down to 85. that fucked me up for the next set damnit.
pullups
set 1 - BW/10reps
set 2 - BW/8reps
set 3 - BW/6reps
set 4 - BW/7reps
still can't seem to up these numbers since I dunno when.
weighted dips
set 1 - BW+20lbs/12reps
set 2 - BW+20lbs/11reps
set 3 - BW+20lbs/8reps
dips are not too bad, last set it was hurtin though.
neutral grip pulldowns
set 1 - 115lbs/10reps
set 2 - 120lbs/8reps
set 3 - 120lbs/8reps
I hate doing these last, but when there is only one machine in the gym for this and the guy on it is talking for about 5 mins between every set, you have to leave it to the end
DB lateral raises
set 1 - 20lbs/10reps
set 2 - 25lbs/8reps
20mins cardio
last time I weighed myself I was ~147-148 somewhere around there
Wow nice workout man, I especially like the weighted dips.
Try doing some weighted pull-ups for a while, even if you're only doing 3,4,5 reps. Might help break the plateau.
And I agree with DD as well.
Try doing some weighted pull-ups for a while, even if you're only doing 3,4,5 reps. Might help break the plateau.
And I agree with DD as well.
Double D, Repro - thanks guys, I appreciate it! my bench press is only 155, not 175. so its not quite 30lbs over my weight, although I am still happy its over my weight.
I once tried to do weighted pullups, but they just felt really awkward. although I was trying to do them with my feet holding a DB
I once tried to do weighted pullups, but they just felt really awkward. although I was trying to do them with my feet holding a DB
I see now, I just calculated my 1RM which would be 30lbs over if thats what you meant.
yeah a dip belt would work very well, something I might have to look into.
yeah a dip belt would work very well, something I might have to look into.
thought I needed to start doing some more cardio so I went for a walk last night, since I can't run yet...60mins 4.5km not too bad
I was just wondering how decent walking is for burning some cals?
I was just wondering how decent walking is for burning some cals?
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I agree with DoubleD, get a dip belt. Once you start doing weighted dips, you will start enjoying them more.
yeah, a dip belt would definitely help out
I have to say, I am starting to like working legs more and more each time. I used to hate doing them, but not at all now. todays workout was decent, forgot my watch though, so I dunno how close I got my RI to 60-90sec.
SLDLs
set 1 - 135lbs/10reps
set 2 - 155lbs/9reps
set 3 - 165lbs/9reps
set 4 - 175lbs/8reps
these felt really good today.
squats
set 1 - 115lbs/10reps
set 2 - 135lbs/10reps
set 3 - 145lbs/10reps
set 4 - 145lbs/10reps
I dropped the weight here from last week. I think my form is horrible because the past 2 weeks when I did these I had lower back pain while doing it. so I lowered the weight to try and get my form down.
DB lunges
set 1 - 25lb DBs/9reps
set 2 - 25lb DBs/9reps
set 3 - 30lb DBs/8reps
core
cable chops - 70lbs/3sets 9,8,8 each side.
kneeling cable crunches - 2sets 135lbs/12,12reps 1set 140lbs/10reps
Swiss ball twists - 2sets/14reps
hanging leg raises - 2sets/14reps
unilateral calf press
set 1 - 90lbs/15reps each leg
set 2 - 135lbs/12reps each leg
set 3 - 155lbs/10reps each leg
I think thats what its called when you do one leg a time? unilateral? if not thats what I did this time. felt a lot better.
20mins cardio on bike then stretched.
I have to say, I am starting to like working legs more and more each time. I used to hate doing them, but not at all now. todays workout was decent, forgot my watch though, so I dunno how close I got my RI to 60-90sec.
SLDLs
set 1 - 135lbs/10reps
set 2 - 155lbs/9reps
set 3 - 165lbs/9reps
set 4 - 175lbs/8reps
these felt really good today.
squats
set 1 - 115lbs/10reps
set 2 - 135lbs/10reps
set 3 - 145lbs/10reps
set 4 - 145lbs/10reps
I dropped the weight here from last week. I think my form is horrible because the past 2 weeks when I did these I had lower back pain while doing it. so I lowered the weight to try and get my form down.
DB lunges
set 1 - 25lb DBs/9reps
set 2 - 25lb DBs/9reps
set 3 - 30lb DBs/8reps
core
cable chops - 70lbs/3sets 9,8,8 each side.
kneeling cable crunches - 2sets 135lbs/12,12reps 1set 140lbs/10reps
Swiss ball twists - 2sets/14reps
hanging leg raises - 2sets/14reps
unilateral calf press
set 1 - 90lbs/15reps each leg
set 2 - 135lbs/12reps each leg
set 3 - 155lbs/10reps each leg
I think thats what its called when you do one leg a time? unilateral? if not thats what I did this time. felt a lot better.
20mins cardio on bike then stretched.
Scar! How goes it on the job front?I hope you find something soon....I want you out of my basement...
Just joking!I hope you find something soon. I'm sure you will, you seem like a smart cat.
As far as walking -- I think it's pretty good for burning cals. Especially since you're doing it for an hour. That rocks! Don't worry, you'll be be better soon and will be able to run soon.
Better to be safe than sorry with the squats, good job of diagnosing that on your own.
Routine looks solid!
Routine looks solid!
FitGirl - lol, doesn't look like I'll be leaving your basement anytime soon..is nice down here anyway lol.
Repro - thanks man, yeah I might lower them a bit more, because looking at it now I only lowered it by 10lbs. I'll mess around with the weight hopefully get it down pat.
..is nice down here anyway lol.Repro - thanks man, yeah I might lower them a bit more, because looking at it now I only lowered it by 10lbs. I'll mess around with the weight hopefully get it down pat.
thanks, I'll do that next time!
okay, I gotta get out of this training back-to-back days. I know its sounds like I am complaining, but I like to have a day off to rest before I get back at it, but it was either today or not until next Monday and I hate waiting 3 days more!
unilateral DB incline press
set 1 - 40lb DB/10reps right arm, 9reps left arm
set 2 - 40lb DB/10reps right arm, 9reps left arm
set 3 - 40lb DB/9reps right arm, 8reps left arm
set 4 - 40lb DB/9reps right arm, 7reps left arm
this is starting to piss me off. I cannot seem to gain ANYTHING on the incline, never could before and still can't! plus my left arm is lagging
seated cable rows
set 1 - 115lbs/10reps
set 2 - 120lbs/9reps
set 3 - 120lbs/9reps
set 4 - 125lbs/8reps
this felt good, made me feel a little better after the bad incline
bench press
set 1 - 135lbs/10reps
set 2 - 145lbs/8reps
set 3 - 155lbs/7reps
still not bad, woulda been able to squeeze out a few more reps if I had a spot.
bentover BB rows
set 1 - 90lbs/10reps
set 2 - 110lbs/9reps
set 3 - 110lbs/9reps
set 4 - 120lbs/8reps
these felt really good, even though I did them last, I got 120, which I think might be a PR. I can't remember ever doing that much with that many reps before, but I just recently started doing the journal...we will say it is
hammer curls
2 sets - 30lb DBs 8,8
20mins on the bike - which I should say was killer the day after leg day. shouldn't have done it, but I did anyway...my bad, wont be done like that again!
played 9 holes of golf today...shot a 49, which isn't that good but I still love playing. pissed off at myself because I fucked up hardcore on 2 holes, and if I hadn't woulda probably had a 44 or 45...oh well, next time.
WTG on the BB rows! I really like what you are doing here.
