I kinda did some interesting sets, mainly because I just wanted to push myself today, and I have the weekend to recover before starting my new program.
LIFTS: (I’m just going to list what I did)
BACK SQUAT:
135x5
155x5
225x3
230x2
235x2
250x1 ← PR!!!
MILPRESS:
45x5
65x5
95x4
95x3
95x1
BB ROW:
95x5
105x3
110x1
135x5
135x5
135x3
DIPS:
BWx8
BWx6
INCLINE SITUPS:
BW+45 3x8
HYPERS:
BW+45 3x8
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Yo, Darwin. How long did that session take you? I feel like that woulda taken me plenty over an hour. Maybe I’m just slow though.
[quote]donpalmero wrote:
Yo, Darwin. How long did that session take you? I feel like that woulda taken me plenty over an hour. Maybe I’m just slow though.
[/quote]
I was pretty speedy. I think I was in and out of the gym in an hour, so the whole set probably took me about 45 minutes (give or take).
On average, my workouts take between 40-50 minutes, depending what day it is.
FRONT SQUAT:
45 - working on form. did several sets, but I don’t feel comfortable with this. I’m going to look up more on the form, and see what I might need to correct. Either that, or this is just an uncomfortable movement for me.
CHINS:
BWx3
BWx2
DIPS:
BWx8
BWx4
Ran out of time to do my incline situps and hyperextensions. I’m thinking I might modify my plan and have a “D” day, which would be pretty much an ab circuit, or something to that effect.
I felt better today than I did on Monday, but still not 100%. I did lift my ass off, and am still sweating like a pig. I really think it’s more an issue of me not eating as much because it’s been so freaking hot, and my sleep has been reduced because of this, as well.
the front squat is a lot more comfortable than back squats if you’ve been doing it for a while. at first my wrists and shoulders/chest hurt, sometimes my throat too, but you’ll quickly get the wrist flexibility by just keeping at it, and the shoulders/chest/throat will adapt.
take a video of the form if you want, its much simpler than a back squat imo
I just checked out a few places, and am puzzled… My form seems to be correct, but while I was doing them, the bar kept wanting to slip. Is this just because I’m not used to the form, and my hands aren’t holding the bar properly?
My other gripe is that my ARMS hurt after holding the bar like that for a few sets. But I think I’m just being a wuss.
do it with the clean grip. it hurts at first but you’ll get used to it.
try to hold up the elbows as high as possible without the bar being thrown onto your throat. try to keep it up like that all the way down, as you go down lack of flexibility+the weight will make your elbows go down. you’ll get used to it.
focus on the elbows+keeping a clean grip since you are using light weight anyway
[quote]lordstorm88 wrote:
do it with the clean grip. it hurts at first but you’ll get used to it.
try to hold up the elbows as high as possible without the bar being thrown onto your throat. try to keep it up like that all the way down, as you go down lack of flexibility+the weight will make your elbows go down. you’ll get used to it.
focus on the elbows+keeping a clean grip since you are using light weight anyway[/quote]
I’ll definitely try that. I’m watching the Front Squat RX on Youtube. I’m definitely convinced my form was quite sub-par. Next Front Squat day will be just with the bar as well, to get used to the movement.
Exercise has many health and emotional benefits, but it doesn’t make a huge difference when it comes to weight loss. You can restrict your food intake by 500 to 1,000 calories starting tomorrow, but you have to work out for a long time, or at a very high intensity, to burn as many calories.
…
Doesn’t strength training build muscle and therefore increase your resting metabolic rate?
That’s actually a myth. You’d have to be totally ripped �?? like, bodybuilder ripped �?? to get a noticeable bump in your metabolism. Most people burn about one calorie per kilogram of body weight per minute, whereas a bodybuilder burns about 1.2.
[quote]
?? I guess this is for the “average” person?? I must say, I’ve noticed a significant bump in my metabolism since I started controlling my diet AND lifting. Guess my body’s just wrong, huh?
That Barry Popkin guy seemed sensible, though. I suppose this article is better for the “average” person than most of the crap out there, but seriously, telling people to NOT exercise until they’ve been on their diet for six months?? CRAZY
500 calories isnt all that intense… even the average person can reach it quite “easily”
and well, ive seen heck of a boost in my metabolism.
but the important thing for losing weight was always the keeping muscle when it comes to weightlifting.
of course you can lose weight without working out, but when it comes to keeping muscle and losing fat it gets tricky.
ive yet to meet anyone who has both lost muscle+fat, and looked skinny fat, and then lost just fat but kept or made muscle and thought the first looked better.
Considering I’ve lost almost 4% body fat in the last month, I’m not going to stress the weight gain, lol.
Also, I’m on the 5th (and final) notch in my belt. It’s getting to be that time to buy new pants. I fit into a pair of shorts last night that I haven’t been able to wear in almost 2 years.
I’m going to try DB’s for the bench press today. I’ve been having a hard time finding a spotter, and it’s been killing my time in the gym. And, maybe the change up will help me gain faster on this lift.
Overshot this, too. I’m not ready for 125 to be a working set, yet.
I went to do my chins and dips, but as I was pulling up for my first chin, I felt a sharp “twang” in my right bicep. I stretched, tried again, but it hurt. A lot. So I stopped.
Given how this week has gone, I’m thinking it might be a good idea to de-load next week.
deload for a day for the lifts you think you have problems.
ive had pains in my biceps with various exercizes. sometimes with deadlifts(i think though that was cause my arms werent fully extended) but lots of times with pull ups or pull down machine thingy. it just gets weird pains every now and then, and usually its the weaker bicep that gets them.
Just a day? Okay. I always see deloading mentioned as being a week-long process, but now that I think about it, just doing it on the lifts I’m having problems with might do the trick.
Not that it matters much in the long run, coz a year from now I’ll be laughing about struggling with these weights!!
Well it depends. a deload should normally happen when you’ve been stuck or fallen downwards in the numbers for 3 consecutive workouts while having food and sleep right.
But as you near closer to overtraining and to higher training age levels(or rather, slower adapting/healing CNS and muscles) you will need a deload every now and then. go for 1 day with less weight, then go back up, if you are stuck for 3 workouts then go for a big deload.(10% and work it back up slowly)
Today marks 7 years married to my wonderful wife. We celebrated over the weekend, and it was glorious.
Today it’s back to work. I’m looking forward to the gym after such a relaxing weekend. I think today is going to be a good day. I’m going to drop the BB Row to 125, and see if I can complete all the sets. Today I conquer 225 on the squats.
Aargh. So close. I just couldn’t get myself back up. I probably looked pretty funny, lol
DB BENCH:
30x5
35x5
40x5
50x5
50x3
50x2
Gonna do a form check on this one, and see if my arms are wrong. I went from feeling it mostly in my tris (BB), to feeling it a lot in my bis (DB). I really feel like I’m not hitting my chest well enough at all. Suggestions welcome.
BB ROW:
65x5
85x3
105x1
125x5
125x5
125x4
So close. I just couldn’t bring the bar all the way up.
CHINS:
BWx1
BWx1
Dunno what happened here. I just couldn’t pull myself up.
?? I guess this is for the “average” person?? I must say, I’ve noticed a significant bump in my metabolism since I started controlling my diet AND lifting. Guess my body’s just wrong, huh?