Yeah high rep front squats do blow hard. Did 7 or 8 sets of them this morning since weather was crappy for running, but didn’t go to failure on any sets, want to be able to run tomorrow weather permitting.
[quote]Vegg wrote:
Half-assed leg/knee rehab workout.
Box squats
Barx20
135lbsx12
205lbsx8
225lbsx6
275lbsx6
Plus some HS V-squats and Smith toe raises on a block.
A question for the DC folks: When you’re doing rest-paused rack chins how do you pause? do you just hang there or do you sit on the ground for a few seconds then set up again?
[/quote]
You rack the weight/ get off the bar after each failure-point, take 12-15 deep breaths (yeah right, like anyone takes any less than 15… You can walk around the gym if you want) and then take get back to the machine/pullup-station/whatever.
Word fellas, been absent but still training. Since I’m on a computer all day at work, when I’m not at work, I try to stay far away from them.
Anyways, I was at the Dr. with my wife for her weekly checkup, baby is due anytime now and I decided to step on the scale while we were waiting. To my surprise I’m now 260. Not bad. I’m feeling and looking bigger, getting comments from the wife and friends which is good. So, I know it’s not all fat. The plan is to keep working and see if I can’t hit 275 in the up coming months and then cut down. We’ll see what happens.
I was going to start DC training the first of the year but the current split I’m on seems to be working, so I’m going to stick with that for the time being.
So Friday when I went to the gym I decided I was determined to find some exercises I could do that are actually good for arms that I can do without irritating my shoulder.
Preacher curls went well, so I’ll start tracking progress on them. Also was able to do standing alt. Hammer Curls no problem so those will be back in and progressing on.
For triceps I still did stupid v-bar pressdowns pretty heavy and then decided to try scott extensions on this pulley on the end of the cable station that has a back rest. I could being able to keep my ass against the backrest and bend over till my torso was parallel with the ground I was able to do some good Scott Extensions and actually heavy enough to get pretty damn sore in my long head the next day. So those will be going in.
Shoulder is still coming along, still doing stretches and light weight high rep bench press and external rotations to get blood flowing in there. Feeling better, been slowly adding weight to the BB bench part when the previous weight stop causing pain. Actually did a set of like 25-30 or so with 135 the other day. Pain was minor, then dropped down to 95 and did another 40-50 reps.
[quote]josh86 wrote:
So Friday when I went to the gym I decided I was determined to find some exercises I could do that are actually good for arms that I can do without irritating my shoulder.
Preacher curls went well, so I’ll start tracking progress on them. Also was able to do standing alt. Hammer Curls no problem so those will be back in and progressing on.
For triceps I still did stupid v-bar pressdowns pretty heavy and then decided to try scott extensions on this pulley on the end of the cable station that has a back rest. I could being able to keep my ass against the backrest and bend over till my torso was parallel with the ground I was able to do some good Scott Extensions and actually heavy enough to get pretty damn sore in my long head the next day. So those will be going in.
Shoulder is still coming along, still doing stretches and light weight high rep bench press and external rotations to get blood flowing in there. Feeling better, been slowly adding weight to the BB bench part when the previous weight stop causing pain. Actually did a set of like 25-30 or so with 135 the other day. Pain was minor, then dropped down to 95 and did another 40-50 reps.[/quote]
My shoulder is getting a tad better too. I’ve decreased the ROM on my shoulder pressing movements and am keeping the weight light. It sucks. I noticed in the gym on Friday that when if I rotate my hands while doing seated db presses that if my palms face each other and I keep my elbows close there is no pain in my shoulder. The pain comes when I flare my elbows out.
[quote]josh86 wrote:
and then decided to try scott extensions on this pulley on the end of the cable station that has a back rest.[/quote]
Describe the ‘scott extension’.
[quote]SteelyD wrote:
josh86 wrote:
and then decided to try scott extensions on this pulley on the end of the cable station that has a back rest.
Describe the ‘scott extension’.
[/quote]
Damn hopefully CC will see this and send you the link he sent me…I suck at explaining exercises. Basically though what I did was the pulley was up overhead, I reached up and grabbed it then bent over till my torso was parallel with the floor and my elbows were up by/behind my head a bit and then extended the arms out and stayed just shy of lockout to keep the elbows safe and the muscles under tension.
Here’s the link: http://www.larryscott.com/bio/newsletter/97summer_2.cfm
Well I hit 19 dead-hang chinups today pats self on back…only one to go. Also hit 90 crunches in about 1:40, going for 100 in under 2:00 in the next couple days. Now let’s just hope the weather’s decent tomorrow, and I’ll try for a good run time…
[quote]josh86 wrote:
SteelyD wrote:
josh86 wrote:
and then decided to try scott extensions on this pulley on the end of the cable station that has a back rest.
Describe the ‘scott extension’.
Damn hopefully CC will see this and send you the link he sent me…I suck at explaining exercises. Basically though what I did was the pulley was up overhead, I reached up and grabbed it then bent over till my torso was parallel with the floor and my elbows were up by/behind my head a bit and then extended the arms out and stayed just shy of lockout to keep the elbows safe and the muscles under tension.
Here’s the link: http://www.larryscott.com/bio/newsletter/97summer_2.cfm[/quote]
I use to love doing those and for some reason completely forgot about them. Going to put those back into the routine.
[quote]hungry4more wrote:
Well I hit 19 dead-hang chinups today pats self on back…only one to go. Also hit 90 crunches in about 1:40, going for 100 in under 2:00 in the next couple days. Now let’s just hope the weather’s decent tomorrow, and I’ll try for a good run time…[/quote]
Nice work on the chins man. Chins make me cry because I suck so bad at them.
Did my first day of fasted morning cardio this morning. I’m sure I somehow did it wrong… because I always manage to mess up something easy. Am I allowed to drink water (a little) beforehand?
It was pretty chilly so I felt all hardcore. I got dropped off at the bottom of this neighborhood near my house and the walk back was about 2 miles uphill. I get lean? 
[quote]bugeishaAD wrote:
Did my first day of fasted morning cardio this morning. I’m sure I somehow did it wrong… because I always manage to mess up something easy. Am I allowed to drink water (a little) beforehand?
It was pretty chilly so I felt all hardcore. I got dropped off at the bottom of this neighborhood near my house and the walk back was about 2 miles uphill. I get lean? :)[/quote]
I would say that water would be fine. I can’t see any reason why it wouldn’t be.
Bug - I typically take my green tea extract, 200mg caffein and pound a full glass of ice water before I go for my fasted morning cardio walk.
Isn’t today legs for you man? This is the only day M-F that I don’t do the fasted cardio. Monday is cardio free, then I do fasted Tu-Fri and on Saturday I do regular cardio with abs/calves while training the GF.
so im trying out a layout CC provided for me, well not sure if it went 100% to his suggestions but anyway
Chest,Bis,Tris
H.S. Bench
3 plates x7
2 1/4th x7 (drop set)-2 plates x2
Inc DB Bench 75x11
Pinwheel Curls 60’s x7 or 8, didnt keep count
Bent Over Tricep Exts
204(whole stack) x9
Tricep Pressdowns
156x10
Lying Curls 84x8
my arms had a good pump going but my chest didnt so i wanted to get a pump before i left
Decline BB 135x17
I’ll keep that in mind for next week. I was just soooo EAGER to start my morning cardio I couldn’t help myself.
[quote]bugeishaAD wrote:
I’ll keep that in mind for next week. I was just soooo EAGER to start my morning cardio I couldn’t help myself. :)[/quote]
If only I could get myself to be eager to do ANYTHING in the morning much less cardio. I hate mornings.
Dre - got your PM. The answer is a definitely no. I can’t seem to stay logged in long enough at a time to send a responce PM. I embrace my nerdism! =)
[quote]josh86 wrote:
Dre - got your PM. The answer is a definitely no. I can’t seem to stay logged in long enough at a time to send a responce PM. I embrace my nerdism! =)[/quote]
haha, thought so. Just making sure!
DE Lower Body
Dynamic Warmup for 10-15minutes
v-ups x 10
fire hydrants x 15 each leg
Leg Swings x 10 side to side and front and back both legs
I saw a video awhile ago of an olympic weightlifter who would do jumps over hurdles then jump up a flight of stairs at like 2 or 3 stairs at a time. So I tried to incorperate this into todays workout.
Box Jump Cycle
I would jump up on to an 18" box, gently jump down, then immediately jump/explode on to a 24" box, then to a 30" box. That was one “cycle” I did this 3 times.
20m Sprints
4 of these
Lots of static stretching after.
Gonna go chill with the guys for a bit then relax and watch sum movies with a girl.
Happy 2009 yo!!
Had a pretty good leg workout today. I was a little low on energy/food so squats I didn’t quite get the numbers I wanted but I made up for it.
Squats
135lbs x 10
225lbs x 8
275lbs x 6
315lbs x 6
385lbs x 4
385lbs x 3
*didn’t get 5 on the first set so I punished myself by doing a second
Hack squat
2 plates/side x 8 warmup
3 plates+25/side x 20!!!
*same amount of reps, 50 more lbs, YEAHHHH buddy.
Romanian deadlifts
225lbs x 10
315lbs x 8
385lbs x 10*
*WOOO
Lying leg curls
95lbs x 10
120lbs x 8
155lbs x 12 + 5 + 4 (21RP)
Leg extensions
250lbs x 40
Seated calf work.
Good day.