maidenfan Posted August 28, 2008 Author Share Posted August 28, 2008 Yeah, I'm sure going all the way down ea rep would - I'll try that out next workout - thanks 08-27-08 Front Squats - 120K x 1 Back Squats - 160K x 2 Medley Event (5 pullups, overhead carry 180 Sandbag 75', drop & re-press, walk back 75' overhead carry, 10 x 1 arm DB snatches w/90lb DB) Round 1 - 2:36 sec 2 min rest Round 2 - 4:53 sec Sledge Levers KB Hang Snatch - 32KG x 10, 40KG x 10, 48KG x 10 (hammered forearms hard on the last set) 4way Neck - 45x25 20 mins Elliptical 15 mins Treadmill Legs felt really tired tonight - I'm sure squatting 3x a week, even tho the volume is low, is getting to me. The medley event was fun - much needed heart work - 2nd round took forever, had to force myself to finish it. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 29, 2008 Author Share Posted August 29, 2008 08-28-08 30 mins of swimming Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 31, 2008 Author Share Posted August 31, 2008 08/31/08 Hammer Strength 4way Neck - 35x30, 45x25, 35x20, 35x20 Swimming - 35 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 1, 2008 Author Share Posted September 1, 2008 09/01/08 Front Squat - 70K x 5, 120K x 5 (stopped here - pulled muscle in upper back) Back Squat - 70K x 5, 130K x 5, 140K x 5, 150K x 5, 160K x 3, 170K x 1, 180K x 1, 160K x 2, 150K x 3, 150K x 3, 150K x 3, 150K x 3, 140K x 5, 140K x 5, 130K x 5 - Stopped here - lower back popped (Used to have horrible S1/L5 problems) 20 min Elliptical 15 min Treadmill Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 3, 2008 Author Share Posted September 3, 2008 Light upper body work - used mostly machines as my lower back is very tender. Seated DB Press - 30's x 10, 50's x 10, 70's x 10, 80's x 10 BTN Lat Pulls - 140x10, 180x10, 200x10, 200x10 Machine Chest Flys s/s with Machine Rear Delt Flys 30 mins Elliptical Lower Arm Circuit x 2 (No rest between exercises) - DB Wrist Curls - Formulator Exts - Sledge Levers/Swings - G-Rex/Grippers Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 4, 2008 Author Share Posted September 4, 2008 09/03/08 Back still sore - nothing special today Upper Arm Work: -Cable Curls -Decline Bench Cable Extensions -Hammers Curls w/a 5 gal bottle full of water Shot some hoops in between sets 30 mins Elliptical Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 5, 2008 Author Share Posted September 5, 2008 09/04/08 Machine Squat (back still sore) - Several sets of 10 (1 min rest between sets) Elliptical - 10 mins Treadmill - 20 mins Lower Arm Circuit (no rest between exercises - 2 sets) - DB Wrist Curls - Formulator Extensions - Sledge Levers/Baseball Swings Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 6, 2008 Author Share Posted September 6, 2008 09/06/08 Pull-ups - B+24KG x 2, B+24KG x 2, Bx24KG x 1.5, B+32KG x 1/2, Bx24KG x 1, Bx24KG x 1, Bx5, Bx5 "Power Rail" Handstand Pushups - Bx1+35sec Hold, BxNegative+45sec Hold, BxNeg+30sec, BxN+35, BxN+Isometric Push x 4 sets Machine Preacher Curls - 90x10, 90+5' 3/4" chain x 4 s/s Decline Cable Exts - 100x10, 100x10 Lower Arm Circuit (no rest between exercises) - DB Wrist Curl - Formulator Exts - Sledge Levers/Swings Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 9, 2008 Author Share Posted September 9, 2008 09/08/08 Back still sore - gonna start easing back into front/back squatting this week Hip Belt Cable Squats Laying Machine Squats Seated Machine Ham Curls 30 mins comb elliptical/treadmill Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 11, 2008 Author Share Posted September 11, 2008 09/10/08 Pull-ups - Body x 8,6,5,4,4,3 "Power Rail" Handstand Push-ups (vary fm neutral to pronate grip) - Body x 1 (PR), Body x 1, Body x 1/2, B x 2 neg+1 isometric push, B x N + 2 iso, B x N +2 iso, B x N + 1 iso, B x N +1 iso 4way Neck - 35x25, 45x25 Upper Arm Circuit (no rest between exercises) - Preacher curls - Cable Ext - Preacher curls - Cable Ext Good workout. I was cheating before on the handstand pushups by hooking my heels onto a ledge and pulling. I moved to a flat wall a month or so and wasnt able to do a legit nose to stand until today - Felt great. These really make my upper body feel strong. Quote Link to comment Share on other sites More sharing options...
Griparn Posted September 11, 2008 Share Posted September 11, 2008 Handstand push ups are great! Next step would be to do them without a wall? Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 11, 2008 Author Share Posted September 11, 2008 I've noticed as I put myself up into the inverted position now I feel a lot more solid. When I started I'd frequently shake, or take a few tries to get into position. I guess the best way to work on this is to start inverted with the knees pulled into the body? Quote Link to comment Share on other sites More sharing options...
Griparn Posted September 11, 2008 Share Posted September 11, 2008 Sorry, but my english understanding isn't the best all times. You mean when you try to stand against the wall or? Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 12, 2008 Author Share Posted September 12, 2008 Sorry man, my ability to write in English is pretty poor at times - and its the only language I speak THIS GUYS SITE (gripboard member I think) is what I'm using as a tutorial. I'm no where near the ability to do it w/o the wall, but I will be eventually Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 13, 2008 Author Share Posted September 13, 2008 09/12/08 DB Short Step Lunges - 30's x 10, 40's x 10, 50's x 5, 60's x 5, 70's x 5 Machine Squat - 210 x 10, 225 x 10 Machine Seated Leg Curl - 225 x 10, 240 x 10, 285 x 10, 285 x 10 Treadmill - 20 mins 4way Neck - 35 x 25, 45 x 25 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 16, 2008 Author Share Posted September 16, 2008 09/15/08 Front Squats - Bar x 5, 70K x 5, 120K x 5 x 2 sets, 120K x 2 (back felt funny - stopped), Front Squats (30 sec rest between sets) - 120K x 1 x 5 sets, 130K x 1 x 5 sets 4way Neck - 35x25 5hrs rest Short Step DB Lunges - 3 sets x 5 reps Machine Squat - 3 x 5 Machine Leg Curl - 3 x 5 Elliptical - 25 mins Started back squatting today - felt really good. I tried using lifting straps on the bar for the hands and I really, really like it. Its much more comfy and allows me to keep the bar closer to my body so I can stay more upright - which makes my legs do more work, which is what I want - lol. I also liked the short rest (30sec) sets of squats - got my heart going really good. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 17, 2008 Author Share Posted September 17, 2008 09/16/08 Pull-ups - Body x 9, B+25x3, Bx6, Bx5, Bx4, Bx4, Bx4, Bx3, Bx3, Bx3 "Power Rail" Handstand Push-ups - Body x 1.5, Bx1, B x 1/2, Bx1+short balance, B x Neg + Isometric push, B x Neg, B x Neg + balance at bottom x 3 sets (last 5 sets off cinder blocks) Was going to do some Ab wheel (got one yesterday), but I'm freakin sore from just a few rolls yesterday - good piece of equipment Weighed in at a "plump" 291 today. Not sure whats going on here? I've been eating pretty very clean and doing way more cardio than I usually do and I'm consistanty at the upper 280's/low 290's. I've been squatting a lot the last several months - maybe my ass is just getting huge Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 18, 2008 Author Share Posted September 18, 2008 09/17/08 Elliptical - 20 mins Treadmill - 25 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 18, 2008 Author Share Posted September 18, 2008 09/18/08 Front Squats (30 sec rest between sets) - 70K x 5, 120K x 1 x 5 sets, 130K x 1 x 5 sets, 140K x 1 x 5 sets Cable Hip Belt Squats - 120lbs x 10, 130x10 Kneeling Ab Wheel - Body x 5, B x 5 (weak reps - still sore from the other day) 4way Neck - 45x25, 55x10 Shot some hoops for some very, very weak cardio I really like the heavier singles with short rest periods - got a good workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 20, 2008 Author Share Posted September 20, 2008 09/19/08 Warmed-up w/some hoops and around the backs w/the basketball (good shoulder warm-up) 2" Ring Pull-ups (torque athletic rings) - Bx8, Bx6 Power Rail Handstand Push-ups - B x 1.5, B x 1 Pull-ups - Bx6, Bx5 Cinder Block Handstand Push-ups - B x 1/2, B x Negative Rope Pull-ups (2 Ropes) - Bx5, Bx4 Power Rail Handstand Push-ups (start from a tucked planche, rotate feet to wall, attempt bottom start handstand push-up) - B x Fail, B x Fail, B x Fail + 10 pushups, B x F + 10 elevated Pushups (feet on Keg) 2" Ring Pull-ups - B x 4, B x 3 Kneeling Ab Wheel - Totally embarrased by these, gotta keep at it tho - couple of sets of 2-3 horrible reps. 4way Neck - 55 x 25 Gonna start doing my handstand Pushups by starting in the kneeling planche position, rotating feet over head and against the wall, then starting a handstand pushup from the bottom - this is an awesome exercise that pounds my upper body. Definately try these. Quote Link to comment Share on other sites More sharing options...
Griparn Posted September 20, 2008 Share Posted September 20, 2008 Im sure it pounds your upperbody pretty good. It's just demanding to stand in that kneeling planche position :P Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 20, 2008 Author Share Posted September 20, 2008 Lol, I dont stay there long (so far). Its good to get that unsteady feeling - only makes me stronger. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 21, 2008 Author Share Posted September 21, 2008 09/20/08 4way Neck - 35lbs x 25 x 3 sets Seated Calf Raises (70lb DBs on knees) - 4 sets x 40-50 reps DB Wrist Curls - 4 sets x 6-10 reps Formulator Exts - 2 sets x 10 reps Bored - I need to start pounding my calves and abs - neglected them for years now. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted September 22, 2008 Share Posted September 22, 2008 Bored - I need to start pounding my calves and abs - neglected them for years now. After I begun running in Vibram Five Fingers shoes, and striking on the ball of my feet, I realized I needed no more calf training :P The Ab Wheel is hard for me too.. I don't have one, but tried with a dumbell with 10# plates on each side, it was very hard even while kneeling. To do it on your feet and at your weight would be awesome, some massive core strength!! Go for it! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 23, 2008 Author Share Posted September 23, 2008 Just doing a legitimate kneeling ab wheel is hard enough for me right now. 09/22/08 Morning Workout Front Squats - Bar x 5, 70K x 5 Front Squats (30 sec rest between sets) - 130K x 1 x 5 sets, 140K x 1 x 5 sets, 120K x 2 x 10 sets 4way Neck - 45 x 25, 35 x 50 ea way Evening Workout Kneeling Ab Wheel - B x 5 x 3 sets Machine Squats - 240 x 10, 255 x 10, 270 x 10 Machine Ham Curls - 285 x 10 x 3 sets Elliptical - 20 mins Quote Link to comment Share on other sites More sharing options...
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