maidenfan Posted November 6, 2007 Author Share Posted November 6, 2007 11-5-07 Short warm up walk & Band Stretching BB Squats (wide stance) - 135x5, 185x5, 225x5, 275x5x10sets, 295x5, 315x1 (stopped here spent) Front Squats - 225x3x5sets Hip Belt Cable Squats - 120x8, 140x5+5 Floor Squats, 180x3 Floor Squats 42min walk Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 8, 2007 Author Share Posted November 8, 2007 (edited) 11-6-07 Band Stretching HS 4way Neck - 35x25, 45x25 Band Neck Work - Strong Band x 1min 11-7-07 Band Stretching 1 Arm BB Hang Snatch/Press Combo - Barx5, 95x1, 115x1 DB Hang Snatch/Press Combo - 90x7, 90x3, 90x3, 90x3, 90x3, 90x3 Grippers (no set) - T-2x3, 3.5xPathetic DB Wrist Curl - 90x5 Fat Guy Handstand Pushups - Body x 2, Body x 2, Body x 1.5 Pretty crappy workout, especially grippers - felt really drained. I didnt think I could do the handstand pushups being a fat guy, so I was pretty proud of myself banging out a couple sets of 2's Edited November 8, 2007 by maidenfan Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted November 8, 2007 Share Posted November 8, 2007 Were your feet against a wall? Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 8, 2007 Author Share Posted November 8, 2007 Were your feet against a wall? Yep, would have been really ugly otherwise Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 9, 2007 Author Share Posted November 9, 2007 11-08-07 Band Stretching Treadmill Intervals - 33min Band Stretching Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 10, 2007 Author Share Posted November 10, 2007 11-09-07 Band Stretching Rack Pulls (couple inches below knees) - 135x3, 225x5, 315x3, 405x1, 495x1, 585x0 Band Squats (start from bottom - just trying these) - 3 sets - good exercise Lat Pulls (no knee support) - 180x8, 200x8, 220x7 "Fat Guy" Ring Rows (feet on bench) - Body x 10, 8, 7, 6, 6 Handstand Pushups (hands on 8" blocks) - Body x 2, 1 Taking a liking to the handstand pushups - fat guy ring rows are good too. Funny how when one first starts into lifting and he spends crap loads of money on equipment then gradually works back to bodyweight stuff - oh well, its only money. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 11, 2007 Author Share Posted November 11, 2007 (edited) 11-10-07 Band Stretching Hammer Strength 4way Neck - 35x10, 50x10, 75x10 Band Neck Twisting - Green x 10, Blue x 5 Handstand Pushups (hands on 8" blocks) - Body x 1 65min walk Edited November 11, 2007 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 11, 2007 Author Share Posted November 11, 2007 11-11-07 Formulator Flexion - 25x15, 35x10, 45x10, 55x5 Formulator Extension - 35x7, 25x10 Rope Cable Extensions Supersetted w/ Cable Curls - 4 sets 1 Arm Band Presses - Light x 10, Light+Mini x 10, Light+Monster Mini x 10 (Good exercise) Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted November 12, 2007 Share Posted November 12, 2007 Do you like the formulator or wrist curls for you wrist? Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 12, 2007 Author Share Posted November 12, 2007 Eh, its hard to say - I seem to be the most consistant with the Formulator, so I'll say that. Definately the Formulator on extensions though. 11-12-07 Band Stretching BB Squats - Barx5, 135x5, 135x5, 185x5, 225x5, 275x5, 315x1, 365x1, 405x1, 425x1 (PR), 315x5, 365x1, 405x1 Front Squats - 225x5, 275x1, 315x1, 225x10 One Leg Box Squat (17" Box) - Body x 3, Body x 3, Body x 4 Grippers (no set) - T-2x3, GR8#3x1, 3.5x1/4" Hammer Strength 4way Neck - 35x25, 45x25 Best leg workout I've ever had - first honest, deep 425 squat with no knee wraps and such (wore a belt though) - I've really been focusing on my form and its starting to pay off. I'd like to be able to do pistols, but the one leg box squats are all I can do right now - they're pretty much a controlled fall to the bench and a kip on one leg to get up, but they still hit the quads pretty hard. I figure if I ever go to prison I should be able to do pistols Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 14, 2007 Author Share Posted November 14, 2007 11-13-07 Band Stretching Treadmill Intervals - 35mins Band Stretching - hips/hams/quads/groin Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 15, 2007 Author Share Posted November 15, 2007 11-14-07 Band Stretching Handstand Pushups (hands on 8" blocks) - Body x Negative, Body x 1, Body x 1/2up, Body x 30sec stand, Body x 30sec stand 1 Arm Pushup - Body x 1, Body x 2 Dips - Body+Mini x 8, B+Light x 5, B+Avg x 3, B+Avg x 1 2" Rope Pullups (rope in ea hand) - Bx2, Bx3, Bx3 Fat Guy Ring Rows - Bx8, Bx8, Bx6 G-Rex (one hand) - 45x10 I forced myself to be as strict as I could with the handstand pushups today (body upright, head touches floor, etc) - the blocks make it very difficult. The handstands for time made the shoulders feel good. Since I'm starting to look like a caveman, with my hands starting to turn in and all, I'm gonna do some rowing every workout for a while Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 16, 2007 Author Share Posted November 16, 2007 11-15-07 Handstands for time - Body x 30 sec, Body x 30 sec 1 Leg Squats (sitting in a band looped to pullup bar) - Light x 5 - trying these - works pretty good Squats - worked up to 4-5 singles at 315 Treadmill Intervals - 35 min Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 17, 2007 Author Share Posted November 17, 2007 11-16-07 Band Stretching Bodyweight Circuits (1-2min rest between exercises) Handstand Pushup (hands on 8" blocks) - Bx2, Bx2+30sec hold 2" Rope Pullups - Bx4, Bx4 One Arm Pushups (man these are a bitch) - Bx3, Bx2 Ring Rows - Bx10, Bx9 Hammer Strength 4way Neck - 45x25, 45x25 DB Wrist Curls - 70x10, 70x10 Formulator Extensions - 25x10, 25x10 Pretty awesome workout - the handstand pushups are starting to make my shoulders feel better for some reason. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 18, 2007 Author Share Posted November 18, 2007 11-17-07 Band Stretching - shoulders only today DB Wrist Curls - 80x10 Handstand - 30 sec Treadmill Intervals - 37 mins Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted November 18, 2007 Share Posted November 18, 2007 I like the idea of doing elevated handstand pushups alot. I assume you're doing them whilst standing against a wall? And you go down til the nose touches the floor, right? Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 18, 2007 Author Share Posted November 18, 2007 I like the idea of doing elevated handstand pushups alot.I assume you're doing them whilst standing against a wall? And you go down til the nose touches the floor, right? I go down to the top of my head touches the floor (hands on 8" blocks). I just watched a video of myself doing them and I think I'm cheating a bit by hooking my heels on a lip on my garage door. I tried it without that and was only able to bang out one solid rep. I'll try it with the nose next time. I think it be cool to be able to walk on the hands though - a guy could develop some serious upper body strength doing that, especially at my bodyweight. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 19, 2007 Author Share Posted November 19, 2007 11-18-07 Band Stretch Shoulders Handstand Pushups (hands on 8" blocks) - Body x 1 x 3 sets "Rock Ring" Pull-ups - Bx3, Bx2, Bx3 Bought a set of METOLIUS ROCK RINGS - really work the fingers hard, especially at my bodyweight. I also did some four and three finger (very brief on the three finger) holds for time. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 19, 2007 Author Share Posted November 19, 2007 11-19-07 Bodyweight - 287lbs Band Stretching 17" Box Squats - Barx3, 135x5, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3 Front Squats - 225x3, 275x3, 275x5, 315x1, 315x1 Upper Body Circuit Handstand Pushups (8" blocks) - Bx2 2" Rope Pullups - Bx4 Handstand Pushups - Bx1 Close Grip Pullups - Bx5 Dips - Body x 20 Ring Rows - Bx9 Hammer Strength 4way Neck - 45x25 1 Hand Plate Pinch - 45's x 1, 45's x 1, 45's x 1 Quote Link to comment Share on other sites More sharing options...
egg_uk Posted November 19, 2007 Share Posted November 19, 2007 last time i could walk on my hands i was about 12, be nice to be able to do it again though, i remember steps and slopes being somewhat of a challenge. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 21, 2007 Author Share Posted November 21, 2007 11-20-07 Band Stretching DB Hang Snatch - 30x2, 70x2, 100x2 DB Wrist Curl - 80x8 Treadmill Intervals - 35mins Very Light Machine circuit - Bench, Lat Pull, Shoulder Press DB Hang Snatch - 80x2, 85x2, 90x3, 95x3, 100x3, 105x3 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 22, 2007 Author Share Posted November 22, 2007 11-21-07 Bodyweight - 286lbs Band Stretching Sandbag Shoulders in 10 mins - 186 x 20 (ea shoulder) Rope Pull-ups in 10 mins (rope in ea hand) - Body x 25 Dips in 10 mins - Body x 63 2 Hand G-Rex & TTK (thumbs on top) in 10 mins - 100 x 107 & 15 x 67 I've never tried working out like this before - the sandbag shoulders were very demanding - my fitness level is very poor to say the least. I'm going to try dips in place of my overhead stuff for a while as my right shoulder is getting sore and dips dont seem to bother it. The rope pull-ups and the G-Rex tonight really hit the grip good. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 23, 2007 Author Share Posted November 23, 2007 (edited) 11-23-07 Bodyweight - 290lbs (Porker!) Band Stretching Keg Shoulders in 10 mins - 206lb x 12 (6 ea shoulder) Chins in 10 mins - Body x 26 DB Hang Snatch in 10 min - 90lb x 54 (27 ea arm) Felt drained and weak today - the keg shoulders felt tuff! The DB snatches got my heart and lungs going real good though - best part of the workout. Edited November 23, 2007 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 25, 2007 Author Share Posted November 25, 2007 (edited) 11-24-07 Bodyweight - 288lbs Band Stretching Tabata Olympic Bar Squats (bar only) DB Seated Curls in 10 mins - 55x10, 50x42 Cable Rope Extensions (behind head) in 10 mins - 140x53 (last 4 sets were supersetted w/machine preacher curls) Treadmill Intervals - 23 mins First time trying Tabata - tuff workout! My legs feel great too. I dont do a lot of specific arm work so I did some extra today. Edited November 25, 2007 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 26, 2007 Author Share Posted November 26, 2007 11-26-07 Bodyweight - 289lbs Band Stretching BB Squats (warm-ups) - Barx5, 135x5, 185x5, 225x5, 275x1 BB Squats in 20 mins - 315 x 50 Hammer Strength 4way Neck - 35x25, 45x25 DB Wrist Curl/Formulator Ext/2H G-Rex (supersets) - 70x10/25x10/100x20, 70x10/25x10/100x10 Workout was short, but very good - I'm really starting to look forward to my squat workouts as I feel better each week I do them. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.