Left Side Posted January 26, 2006 Author Share Posted January 26, 2006 Wednesday: 1. Decline Bench - 170 x 4, 170 x 1, 170 x 1 2. Face Pulls - 70 x 12, 70 x 7, 70 x 5 3. Seated Wide Row - 150 x 9, 150 x 5, 150 x 4 4. Bent Over Row - 165 x 9, 165 x 6, 165 x 4 Quote Link to comment Share on other sites More sharing options...
Left Side Posted January 28, 2006 Author Share Posted January 28, 2006 Friday: 1. Cheat Curls - 115 x 6, 115 x 3, 115 x 2 2. GM's - 185 x 7, 185 x 4, 185 x 3 3. Calf Machine - 180 x 19, 180 x 13, 180 x 11 4. Half Squats - 275 x 4, 275 x 4, 275 x 3 5. Leg Raises - Bw x 15, Bw x 10, Bw x 6 6. Knee Ups - 50 x 10, 50 x 10, 50 x 6 7. Decline Sit Up - 85 x 6, 85 x 3, 85 x 2 Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted January 28, 2006 Share Posted January 28, 2006 Wednesday:1. Decline Bench - 170 x 4, 170 x 1, 170 x 1 2. Face Pulls - 70 x 12, 70 x 7, 70 x 5 3. Seated Wide Row - 150 x 9, 150 x 5, 150 x 4 4. Bent Over Row - 165 x 9, 165 x 6, 165 x 4 Friday:1. Cheat Curls - 115 x 6, 115 x 3, 115 x 2 2. GM's - 185 x 7, 185 x 4, 185 x 3 3. Calf Machine - 180 x 19, 180 x 13, 180 x 11 4. Half Squats - 275 x 4, 275 x 4, 275 x 3 5. Leg Raises - Bw x 15, Bw x 10, Bw x 6 6. Knee Ups - 50 x 10, 50 x 10, 50 x 6 7. Decline Sit Up - 85 x 6, 85 x 3, 85 x 2 Nice! On the sit-up, is that 85 pounds or 85 reps? Quote Link to comment Share on other sites More sharing options...
Left Side Posted January 28, 2006 Author Share Posted January 28, 2006 Pounds, 85 pounds for 6 reps. Quote Link to comment Share on other sites More sharing options...
Left Side Posted January 31, 2006 Author Share Posted January 31, 2006 Monday: 1. Bench Press - 170 x 5, 170 x 2, 170 x 1 2. Db Press - 50's x 6, 50's x 0, 50's x 1 3. Wide Pull Down - 150 x 6, 150 x 4, 150 x 2 4. Deadlift - 315 x 4, 315 x 1, 315 x 0 Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 2, 2006 Author Share Posted February 2, 2006 Wednesday: 1. Hammer - 45's x 3, 45's x 3, 45's x 3 2. Straight Dead - 200 x 8, 200 x 6, 200 x 4 3. Calf Smith Raises - 245 - 30, 245 x 24, 245 x 23 4. Grass Squats - 240 x 4, 240 x 1, Injury. Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 2, 2006 Author Share Posted February 2, 2006 Sharp, fiery pain in my lower right abdominal, near the pelvis, forced me to stop squatting. This sucks. Quote Link to comment Share on other sites More sharing options...
Grh122 Posted February 3, 2006 Share Posted February 3, 2006 Sharp, fiery pain in my lower right abdominal, near the pelvis, forced me to stop squatting. This sucks. Sorry to hear - hope you recover quickly, just a pulled muscle? Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 3, 2006 Author Share Posted February 3, 2006 My physio thinks it's the start of a hernia if I don't take it easier. I hope not. Quote Link to comment Share on other sites More sharing options...
Muscle Turtle Posted February 3, 2006 Share Posted February 3, 2006 If def is the starting of a hernia. Take a week off or so from teh squats, and buy a belt. Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 4, 2006 Author Share Posted February 4, 2006 Friday: 1. Med Pin Press - 190 x 2, 190 x 1, 190 x 0 2. Push Press - 150 x 6, 150 x 3, 150 x 1 3. Tate Press - 35's x 9, 35's x 4, 35's x 2 4. Wide Pull Ups - +25lb x 3, +10lb x 3, BW x 3 5. Snatch Clean Pulls - 225 x 6, 225 x 3, 225 x 1 Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted February 4, 2006 Share Posted February 4, 2006 Friday:1. Med Pin Press - 190 x 2, 190 x 1, 190 x 0 2. Push Press - 150 x 6, 150 x 3, 150 x 1 3. Tate Press - 35's x 9, 35's x 4, 35's x 2 4. Wide Pull Ups - +25lb x 3, +10lb x 3, BW x 3 5. Snatch Clean Pulls - 225 x 6, 225 x 3, 225 x 1 Nice workout! Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 6, 2006 Author Share Posted February 6, 2006 Went cross country skiing for 5 hours. Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 7, 2006 Author Share Posted February 7, 2006 Monday: 1. Straight Bar Reverse Curls - 90 x 6, 90 x 3, 90 x 1 2. Back Raises - 75 x 7, 75 x 4, 75 x 3 3. One Legged Deep Calves - 105 x 20, 105 x 14, 105 x 12 4. Leg Press - 150 x 10, 150 x 5, 150 x 3 Quote Link to comment Share on other sites More sharing options...
skinbones Posted February 7, 2006 Share Posted February 7, 2006 Sorry to hear about the injury, here's a little something I've thought about. I squat 365 with a pretty-much olympic style, at 6" 170#, and I've been lifting for about 18 months. No gear, just jeans and t-shirt. One thing that always got me bent up and sore, was doing ab work after squats. I would feel sore and even a little pain. The squats, especially if you're doing half-squats, will give you a great ab workout, if you know how to keep tight and breathe right, as you need the IAP to even unrack the bar. My abs are usually fried for a couple days after a good squatting, and I'm no ab-slacker. I can do standing wheel rolouts, L-sits etc. So although you are probably taking time off from squatting, I know you want to start again as soon as you're able. Try laying off the abs for a bit, especially with such heavy weighted situps. Just my $0.02. -Jared Quote Link to comment Share on other sites More sharing options...
skinbones Posted February 7, 2006 Share Posted February 7, 2006 I reread your post where you said the pain was near the pelvis. I think I've felt this a couple times, now I'm getting worried . But I haven't noticed that since I layed off the ab work. Wouldn't use a belt if I were you (well, I suppose you could give it a try), that's just treating the symptom and not providing a cure for the problem (lack of deep-abdominal strength, which situps will not help). Do your ab work on the off days, if at all. I'm no doc, again maybe you do have deep ab-strength, as your deads are decent (that works the back more than squats tho). Maybe you do have a hernia. So probably you should try laying off and then starting again with higher reps, and no other ab work. Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 7, 2006 Author Share Posted February 7, 2006 Thank you for your thoughts Skinbones, I appreciate the suggestions. Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 9, 2006 Author Share Posted February 9, 2006 Wednesday: 1. Decline Bench - 175 x 4, 175 x 1, 175 x 1 2. Face Pulls - 90 x 10, 90 x 4, 90 x 2 3. Seated Wide Row - 165 x 6, 165 x 4, 165 x 2 4. Bent Over Row - 180 x 6, 180 x 3, 180 x 2 5. Close Grip Lockout - 135 x 9, 135 x 6, 135 x 2 6. Ab Pulldowns - 90lb x 15, 90 x 8, 90 x 5 7. Saxon Partials - 25's x 10, 25's x 6, 25's x 5 Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 11, 2006 Author Share Posted February 11, 2006 Friday: 1. EZ curls - 85 x 7, 85 x 3, 85 x 1 2. GM's - 175 x 8, 175 x 6, 175 x 4 3. Calf Machine - 200 x 21, 200 x 15, 200 x 12 4. Hamstring Curls - 80 x 10, 80 x 5, 80 x 3 Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 14, 2006 Author Share Posted February 14, 2006 Monday: 1. Bench - 180 x 5, 180 x 2, 180 x 1 2. Db Press - 50's x 7, 50's x 2, 50's x 0 3. Wide Pull Down - 165 x 5, 165 x 2, 165 x 2 4. Deadlift - 300 x 1, 300 x 3, 225 x 3 (Injury Recovery) 5. Tricep Extension - 60 x 10, 60 x 2, 60 x 1 Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 14, 2006 Author Share Posted February 14, 2006 Taking it easy on deadlift to make sure I am a hundred percent recovered. Our gym has no dumbells bigger than 50, so I guess that movement's out soon. Quote Link to comment Share on other sites More sharing options...
chrisof4 Posted February 14, 2006 Share Posted February 14, 2006 Monday:1. Bench - 180 x 5, 180 x 2, 180 x 1 2. Db Press - 50's x 7, 50's x 2, 50's x 0 3. Wide Pull Down - 165 x 5, 165 x 2, 165 x 2 4. Deadlift - 300 x 1, 300 x 3, 225 x 3 (Injury Recovery) 5. Tricep Extension - 60 x 10, 60 x 2, 60 x 1 Nice work on those deads. What is your pre-injury max? I have dreams of hitting deads in this range someday, but I am still a long way off. Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 14, 2006 Author Share Posted February 14, 2006 I don't know, I never maxed out. Probably around 350 or so. Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 16, 2006 Author Share Posted February 16, 2006 Wednesday: 1. 1 Arm Pulldown - 100 x 6, 100 x 3, 100 x 2 2. Straight Legged Deadlifts - 215 x 6, 215 x 4, 215 x 2 3. Calf Smith Raises - 260 x 35, 260 x 23, 260 x 11 4. Squat Grass - 185 x 5 x 3 (Injury Recovery) 5. Ab Pulldowns - 100lb x 16, 100 x 11, 100 x 10 6. Saxon Partials - 25's x 10, 25's x 10, 25's x 8 Quote Link to comment Share on other sites More sharing options...
Left Side Posted February 18, 2006 Author Share Posted February 18, 2006 Friday: 1. Dips - 10lbs x 10, 10lbs x 4, 10lbs x 2 2. Push Press - 155 x 6, 155 x 2, 155 x 1 3. Skull Crushers - 30's x 4, 30's x 1, 30's x 1 4. Wide Pull Ups - 10lbs x 5, 10lbs x 2, 10lbs x 1 5. Hamstring Curls - 90 x 6, 90 x 4, 90 x 3 Quote Link to comment Share on other sites More sharing options...
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