maidenfan Posted December 14, 2007 Author Share Posted December 14, 2007 Thanks, but I should be better for my bodyweight Then lose some fat while retaining your strength and that'll automatically make you stronger Working on it Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 15, 2007 Author Share Posted December 15, 2007 12-14-07 Band Stretching 1 Leg Deadlift - 135x1 - stopped here felt stupidly awkward - work on these later Deadlift (warm-up) - 135x3, 225x3, 315x3 Deadlift - 405 x 20 (9min 50sec) 1.5" Rope Climb (2 ropes) - Body x 12 grabs (6ea hand) PR CSR Row (vertical handles) - 100x10, 135x10, 135x10, 135x10 Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 15, 2007 Share Posted December 15, 2007 Deadlift - 405 x 20 (9min 50sec) NICE!!!! Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted December 15, 2007 Share Posted December 15, 2007 I used to neglect those exercises that feel awkward.... but lately I've come to think that, unless it hurts or anything, the awkward ones bring up my weaknesses and lack of strength/balance/etc... so maybe those are exercises one must do! Just a thought. Congrats on the rope PR and 405x20 in less than 10 mins. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 15, 2007 Author Share Posted December 15, 2007 I know you're right about the 1 leg DL - I was just too lazy to put any effort into them yesterday. I know the unilateral stuff is real hot with the "in crowd" and probably for a good reason. Quote Link to comment Share on other sites More sharing options...
tja Posted December 15, 2007 Share Posted December 15, 2007 Deadlift - 405 x 20 (9min 50sec) Awesome!!! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 16, 2007 Author Share Posted December 16, 2007 12-15-07 Formulator Flexion - 35x10, 50x15, 50x10, 50x8 Alt Sets w/ Reverse Cable EZ Curls - 60x10, 70x10, 70x10, 70x10 1 Hand G-Rex - 45x10, 55x10/8 (R/L), 65x5/4 TTK (thumbs on top) - 20x10, 20x8 Band Stretching Treadmill Interval/Hill Combo - 42 mins Band Stretching (hips/hams/groin/quads only) Worked hard on the treadmill tonight - felt great. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 18, 2007 Author Share Posted December 18, 2007 12-17-07 BB Squat (ATG - Start from bottom) - 135x3, 185x3, 225x3, 275x3, 315x3x10sets (these were tough) Front Squat (start from bottom) - 225x1 (stopped here, low back shot) Handle Squats - 120x8, 140x8, 160x8, 180x8, 180x8 Pretty good leg workout. "Handle Squats" are another variation of the belt squat - good finisher. HANDLE SQUATS Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 19, 2007 Author Share Posted December 19, 2007 (edited) 12-18-07 Band Stretching Treadmill Intervals - 16 mins DB Hang Snatch - 70x3, 80x1, 90x1, 110 x 50 reps PR (25 ea arm) in 6min 39sec Heart was really pumping after the DB Snatches. Edited December 19, 2007 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 20, 2007 Author Share Posted December 20, 2007 12-19-07 Bodyweight - 284 Band Stretching CSR Row - (horizontal handles) 100x10, 125x10, (vert handles) 145x10, 190x8, (horizontal) 145x8, 155x7, 165x6, 100x10 alt sets w/ 8" Log Bench (start fm bottom) - 160x8, 250x5, 340x1, 390x0 (3/4's the way up - almost), 340x4, 340x3, 360x1, 370x0, 300x8, 320x4 (spent) Hammer Strength 4way Neck - 35x15, 45x15, 55x10 Pretty good workout - I'm tons more active now than I was before and eating clean (but taking in lots of protein). I'm 284 tonight, which is a low for a while now. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 21, 2007 Author Share Posted December 21, 2007 12-20-07 Band Stretching Tabata w/Flex Fitness "Thighsolator" (Horizontal Squat Machine) - 165lbs Tabata w/Flex Fitness "Hamtractor" (Seated Ham Curl Machine) - 210lbs Treadmill Hill/Interval Combo - 37 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 22, 2007 Author Share Posted December 22, 2007 12-21-07 Band Stretch BB Row - 135x10, 185x10, 225x10 Rope Pull-ups (2 ropes) - Bodyx6, Bx5, Bx4, Bx3, Bx3, Bx3 Trap Bar Upright Row - 130x8, 150x7, 150x8, 150x6 BB Upright Row (wide grip) - 95x10, 95x10, 95x10, 95x10 Strive 60 degree Machine Curl - 55x10, 45x10, 45x8 Alt sets w/ Cable EZ Reverse Curls - 70x8, 60x7, 60x7 DB Wrist Curl - 90x3, 70x8 (spent) Hammer Strength 4way Neck - 55x25 Good workout tonight Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 24, 2007 Author Share Posted December 24, 2007 12-24-07 Band Stretching Safety Squat Bar Squats - Barx6, 155x8, 245x5, 295x5, 335x5 17" Box Squats (wide stance) - 135x5, 225x5, 315x3 Handle Squats - 100x10, 120x10, 200x5, 210x5, 220x5, 230x5, 240x5, 250x3, 200x5, 210x5, 220x5, 230x3 Hammer Strength 4way Neck - 35x20 Bar squatting today sucked big time - my hips and lower back felt weak. The handle squatting was awesome - I really like this exercise. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 25, 2007 Author Share Posted December 25, 2007 12-25-07 Bodyweight - 284 Power Rail Push-ups (feet elevated 36") - Body x 10 x 10sets, Body x 15 x 3sets, Body x 10 x 5sets, Body x 5 = 200 reps I got some new Torque Athletic Parallette Bars for Christmas and I couldnt wait to try them out - awesome piece of equipment! Hope everybody had a merry Christmas! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 27, 2007 Author Share Posted December 27, 2007 (edited) 12-26-07 Band Stretching Pull-ups - Body x 6, 5, 4, 3, 3 alternate sets w/ "Power Rail" Handstand Push-ups - Body x 1 + Negative, Bx1+N, Bx1+N, Bx1+N, Bx1+N alt sets w/ 2" Ring "Fat Man" Rows - Body x 10, 9, 9, 8, 7, 7 alt sets w/ Dips - Body x 10, 10, 10, 10, 10 DB Wrist Curls - 90x3, 70x8 alt sets w/ Reverse Cable Curls - 70x8, 70x8 alt sets w/ 1 Hand G-Rex - 55x10, 55x10 alt sets w/ TTK (thumbs on top) - 20x10, 20x10 Hammer Strength 4way - 35x20 Pretty good workout - The Torque Athletic "Power Rails" are freakin' awesome! Edited December 27, 2007 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 28, 2007 Author Share Posted December 28, 2007 12-27-07 Shoulder Rehab Band Stretching Treadmill Intervals - 21 mins DB Hang Snatches - 70x3, 80x1, 90x1, 110 x 10, 10, 10, 10, 10, 6, 6, 6, 6, 6, 6, 6, 4, 115 x 4 = 100 reps (50 ea arm) PR Was going to do tabata squats and ham curls, but snatches took forever and I was spent anyway. Good workout. Quote Link to comment Share on other sites More sharing options...
smitty Posted December 28, 2007 Share Posted December 28, 2007 Dude, I would be in the hospital if I did all those snatches Huge volume bro with big weights! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 28, 2007 Author Share Posted December 28, 2007 Thanks Smitty, took me forever. My low back and shoulders are quite sore now too. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 29, 2007 Author Share Posted December 29, 2007 12-28-07 Band Stretching Light Shoulder Rehab Rope Pull-ups (2 ropes) - Body x 4, 4, 3 alt sets w/ CSR Rows - 100x10, 125x10, 100x10 alt sets w/ Snatch Grip Upright Row - 95x10x3sets Grippers - Not even worth mentioning 1 Hand Sandbag Grabs - 50x50 (25ea hand) Metolius Rock Ring Hangs (second slot) - Body x 5sec, 10sec 2.5" Nylon Rope Hangs - Body x 5sec, 20sec, 15sec, 5sec Wring out a wet beach towel (1 hand squeezes for a couple of minutes non stop) - quite an effective grip exercise. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 30, 2007 Author Share Posted December 30, 2007 12-29-07 Treadmill Intervals - 32 mins 3 mins of Towel Wringing/Squeezing Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 31, 2007 Author Share Posted December 31, 2007 12-30-07 Band Stretching 15 mins of Sledge Levering (front, back, sides, figure 8's, etc) 1 Hand G-Rex - 55x10, 55x10 supersetted w/ TTK (thumbs on top) - 20x10, 20x10 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 31, 2007 Author Share Posted December 31, 2007 12-31-07 Bodyweight - 282 Band Stretching "Power Rail" Push-ups (feet elevated 18") - Body x 25 Pull-ups - Body x 5 BB Squats (narrow stance) - Barx8, 135x8, 225x8, 315x1, 365x1, 405x1, 455x1 (PR) Handle Squats - 150x8, 200x5, 250x5, 270x3, 290x2, 290x2, 230x8 Cable Row - 100x10, 150x10, 160x10, 170x10, 180x8, 190x8, 200x6 Pretty good workout today - my squat still sucks, but it was a nice PR. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 1, 2008 Author Share Posted January 1, 2008 (edited) 01-01-08 Band Stretching Light Shoulder Rehab Tabata w/ Horizontal Squat Machine - 195lbs Tabata w/ Seated Ham Curl Machine - 180lbs 20 mins on the Elliptical Edited January 1, 2008 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 3, 2008 Author Share Posted January 3, 2008 01-02-08 Grasso-Smith Warm-up (all done w/an olympic bar): - OHS - 1x8 - Low Lateral Squat - 1x8 ea leg - OH Reverse Lunge - 1x6 ea leg - Romanian DL to snatch pull thru - 1x8 - Drop Lunge - 1x6 ea leg - Sots Press - 1x8 Band Stretching Straight Bar Cable Rows - 100x15, 150x10, 200x10, 210x8, 210x8, 210x8 Alt sets w/ Close Grip Bench Press (start from bottom) - 135x10, 225x8, 275x1, 315x5, 315x3, 315x3 Chins - Body x 5, Bx5, Bx5, Bx5, switch to pullups Bx4, Bx3, Bx3 Alt sets w/ "Power Rail" Handstand Pushups (alternate grip ea set) - Body x 1.5, Bx2, Bx1.5, Bx1.5, Bx3/4's + 12sec hold, Bx1+10sec hold, Bx1+20sec hold Strive 60 degree Machine Curl - 55x12x3sets 1 Hand Plate Pinch - 45's x 1 + a few passes back and forth + a 2 Hand overcrush pinch Good workout - the Grasso-Smith warm-up came from a recent T-Nation article - I really like them and am going to start doing them ea workout. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted January 3, 2008 Share Posted January 3, 2008 12-31-07 Nice and deep squat. Congrats. Quote Link to comment Share on other sites More sharing options...
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