squats today
stretch
135 x 5 felt really light on my back, hopefully a good sign
185 x 5
225 x 5( YEAH!!) no idea I could do that, heavy but feels GOOD
225 x 5
225 x 5
225 x 5
225 x 5( wow, intense)
2 sets of front squats:
135 x 5 ( after heavy back squats, front squats are aLOT harder)
135 x 5
3sets heavy arm curls
5-6 reps, elbows in
75 x 6
75 x 6
75 x 6
reserve curls superseted with wrist curls
45lb 3 sets all to failure
going to go some sprints outside
I havent ran in awhile…lol enough said…
[quote]Darin1 wrote:
squats today
stretch
135 x 5 felt really light on my back, hopefully a good sign
185 x 5
225 x 5( YEAH!!) no idea I could do that, heavy but feels GOOD
225 x 5
225 x 5
225 x 5
225 x 5( wow, intense)
2 sets of front squats:
135 x 5 ( after heavy back squats, front squats are aLOT harder)
135 x 5
3sets heavy arm curls
5-6 reps, elbows in
75 x 6
75 x 6
75 x 6
reserve curls superseted with wrist curls
45lb 3 sets all to failure
going to go some sprints outside
I havent ran in awhile…lol enough said…[/quote]
oh man, if I even try sprinting on leg day, my quads start cramping up real bad.
I have sport-specific requirements and I do them on a day when I’m not in the gym.
You haven’t played football in a while so take it easy and try to read up on good form for sprinting - it’s a very easy way to pull all sorts of muscles. Sprint at, say, 60% of all out effort. Add 5% each week.
Concentrate on your form, even try to get some coaching if you can.
What I do is sprint half a football field (soccer field, but I think you’re in the UK?), walk the other half, then repeat with no other rest.
I also do 5m backwards sprint intervals because they are specific to my sport and are awesome for calf-building and ankle strength.
With your body type I think intervals will be your best friend. Guys like you and I benefit from heavy weight training with some high intensity cardio work thrown in.
The rest of your program looks great, it will build a good base and you’ll be able to go into more specific training from that base later if you want to.
[quote]DragnCarry wrote:
Sprints are good, and real men do them
I have sport-specific requirements and I do them on a day when I’m not in the gym.
You haven’t played football in a while so take it easy and try to read up on good form for sprinting - it’s a very easy way to pull all sorts of muscles. Sprint at, say, 60% of all out effort. Add 5% each week.
Concentrate on your form, even try to get some coaching if you can.
What I do is sprint half a football field (soccer field, but I think you’re in the UK?), walk the other half, then repeat with no other rest.
I also do 5m backwards sprint intervals because they are specific to my sport and are awesome for calf-building and ankle strength.
With your body type I think intervals will be your best friend. Guys like you and I benefit from heavy weight training with some high intensity cardio work thrown in.
The rest of your program looks great, it will build a good base and you’ll be able to go into more specific training from that base later if you want to.[/quote]
how long should I sprint for?
alright!
i will try that
[quote]Darin1 wrote:
how long should I sprint for?
[/quote]
That depends on your fitness. How long is it since you’ve played football?
I do 12 sets of the intervals that I described earlier. I can give it full intensity which is what I want (because I’m actually trying to get faster). If fat loss is your only goal you could do more sets, especially at lower intensity.
Approach it like weight training - do more work each week. Tweak the variables, intensity (you could time your sprints over a fixed distance), and total sets at the top of the list. Low intensity periods can be shortened, but not so much that the high intensity period suffers.
For some reason I thought you were in the UK, no idea why! If you’ve got a stadium nearby then stadium sprints kick ass.
95 x 5
145 x 8
190lbs x 5(yes!) these are all slow and steady no bouncing…)
190lbs x 5
190lbs x 5
190lbs x 4(damn.)
190lbs x 4…errrr, going to do another set, and go alittle close in grip
190 x 3errr tired
standing shoulder press
95 x 5
135 x 5
135 x 5
135 x 4
135 x 4
125 x 4
two arm tricep exension
55lbs x 10
60lbs x 8
60lbs x 8
bench dips till failure superseted with bench pull ups… x 3
deadlift
walked around doing buttkickers and knee-ups causally to warm up
stretch, : note I need to work on my grip badly, but don’t want to sacrifice deadlifting moving forward…
135 x 8
225 x 5
295 x 5 (going to probably have to use straps…going to torture my grip after this…)
295 x 5 (i asked my dad about my form, he said I wasn’t using my hip/legs enough, my legs are burning now)
295 x 5
295 x 5
295 x 5
need to short those up next time
shrugs for traps and grip(sock) superset reserve shrugs
135 x 8
135 x 8
155 x 8
155 x 5
static holds, as long as I can 155, normal grip, switching it up…I need to work on these bad…
going to try bar hangs, after all that grip work could hold for 5seconds…
barbell standing calf raises x5 185lbs
with abs
dumbell curl 25lbs x 3
Good work, you must be hitting those overhead presses with more intensity to put those numbers up.
Just a suggestion, instead of shrugs you’d probably do well with Farmer’s Walks given your grip and fat-loss goals. Some people seem to do well with shrugs, others get nothing out of them (I’m in the latter group).
Uneven Farmer’s Walks (weight on one side), keeping your torso as straight as possible, do wonders for your core which will help your SQ and DL too.
Look up Dan John on You Tube, one of his videos is illegally posted there showing farmers walks and a ton of great variations.
as for Overhead press, yes indeed, I was impressed with myself, but also got really tired after I dropped the weight and could barely do it, good work out
Yeah, I’m looking at getting a wheelbarrow, and loading it with some weight, would be a good workout
