squat
warm up 135x10 205x10 255x10
working- 275x10
[/quote]
Today was the first day at 24hr fitness, nice place. I’ve decided to do leg press instead of back squat, I’ll still do front squat though.
Beat the book more or less, I say more or less because the entire leg portion was done using different machines than I have at home so I can’t really compare them, worked hard is all I know.
Preacher curl
WU- barx30 50x25
Working- 90x19
Reverse curls
WU- 30x20
Working- 50x34
calf raise- on leg press
WU-
2 plate x30
6 plates x15
The WM was real good today, did 20 and thought of the Dave Tate video so I did 5 more, the last rep caused me to rip a big fart in the middle of the gym, I laughed and lost focus, called it good.
I’m one sore bitch this afternoon, whose idea was it to buy a 2 story house?
[quote]London Runner wrote:
Sounds like things are going well. How are you finding workouts at a gym? More productive? Less distractions? Shorter workout times?
LR[/quote]
Well yesterday was the first day at the gym, since I work nights I’ll be going on non peak hours, like yesterday was 7:15am when I hit the door so the crowd was down and everything wide open. This session was more productive than working at home just because of set up time. At home I have to rearrange things to go to the next exercise where at the gym I just move to the next thing. At home workouts are an hour plus, yesterday was just about 50 min. So far so good.
I’m not sure about this session, didn’t go the way I wanted, for starters I forgot my log book so luckly I was able to get on here with my phone and follow along but wasn’t able to write things down so these numbers are from memory.
The weight just wouldn’t move for me today, shit was heavy…one of those days I guess.
Things I learned, machine hack squat ain’t no punk. I thought it was like leg press so I loaded that sum bitch up and it about squashed me. Guess I’ve never done them before or it’s been a long time.
Another thing, don’e just up to high on dumbbell exercises, 5lbs at a time is enough.
Weighed in at 223lbs this morning, gawd I hope thats muscle I gained.
Figure on 2 maybe, maybe 3 weeks and I’ll cruise. I’m tired all the time lately, this program and my work schedule are kicking my ass.
Hammer incline
WU- 1plate x20 1p+25 x15
Working- 2plate x16 much higher next time
DB Military press
WU- 30x20 40x15
Working- 60x12 FAIL
Triceps over head DB press
WU- 60x15 80x17
Working- 85x17
Wide lat pull
WU- 75x20 160x11
Working-160x15
Rack pull
WU-135x2x10
225x12 315x5
So I’m loving this whole having access to all kinds of cool shit to use and am exploring my options. It’s been at least 4 years since I’ve had a gym membership. Probably messing with my gains by exercise hopping but I’m narrowing down the things I like and the things I don’t. For instance I really like the hammer strength stuff.
This session was fair, the 12 reps of military press pissed me off, not sure what the deal was but I was having stability issues with my left shoulder, the weight felt like it was on a swivel. I’ve blown this shoulder out 5-6 times but never torn anything, hope to keep it that way but I’ve not had a real problem recently.
Next visit I’m checking out the hammer military press.
I looked all over that damn gym for a dip station, couldn’t find that mother F’r so I did the triceps press. On the way to the locker room I found the dip station, go figure.
This week has been a cluster fuck, Wednesdays workout didn’t get done until Friday and was pretty shitty. Monday is a new day and I believe I’ll have everything lined out with my schedule and back on track. I’m not going to waist the bandwidth for that suck balls session yesterday, the log book beat me like a punk.
[quote]dday wrote:
So I’m thinking I’m doing it wrong, lifting safe and not really pushing as hard as I need to to get the most from my training. Been reading a lot over at IM about really lifting heavy maybe I’m going as hard as I can but maybe not.
[/quote]
I posted this a while back and it still stands true however I think I missed the part on form. Tomorrow/this morning will be my first day back since Fridays episode and I’m chompin at the bit. Tomorrow I’m focusing on form for reps not just moving heavy shit, I know MHS is a great part of it but now believe that I need to max out the reps with good form before jumping up weight. Jumping up weight to fast just pushes that exercise out the door faster.
Change is a comin’ folks, change is a comin’. (whistles the good, the bad and the ugly theme)
This was a much better workout than those before it, lots less sloppy yet still moving heavy ass weight.
Up to 224lbs as of Saturday, noticing my shirts are tighter through the shoulders and pants are tighter through the thigh. Over all happy camper, now if I could get to that cardio more consistantly.
Well there are a few things about a commercial gym I hate
forgetting my log book…again
forgetting my head phones
D-bag cleaning crew shoving the vacuum in my face while doing calf raises then again while hack squating. SOB literally put that shit right in my ear while I’m laying down doing calf raises, I tried to say something but dude spoke no english, awesome.
This workout sucked over all but I made the best of it. I’m trying to be more positive in my log and training in general but today was just not good, they haven’t been great for a week or two so I think next week I’m going to cruise.
Thanks to me being stupid, I’m cruising starting today, well last night really. I train my wife and a couple friends crossfit style, cause we all know CF makes hot women, anyhow, I was testing to see if the girls would be able to power clean a truck tire and throw it backward over their heads when my shoulder came out of socket. I dislocated it in high school playing football and had trouble with it for years however since I’ve been training I’ve had no real problems until now. Needless to say they didn’t throw the tire.
I’m going to work out phase II of my DC life over the next week maybe two. The plan is for me to still go to the gym 3 days or more a week and do light work, some shoulder rehab, cardio and stretch.
Figured I’d report in. Have been enjoying my cruise so far, got some cardio in on Monday did a HIIT session with my clients, I’m a bit out of shape 3min of balls to the wall and I thought a lung was going to move out. I almost feel bad for what I put those folks through but they love it so more power to’em. Today I spent 4hrs running around after my football team, wasn’t real exercise more super NEPA. Tomorrow more football practice and Thursday back with my trainees. Friday and Saturday more football, Sunday I ain’t doin’ shit! Next week I’ll be back in the gym for a test run of my 2nd blast, just use light weight and find the groove.
Got the aproval from the DC elders for my next session, which will look like this.
A1
Chest- Hammer incline 11-15 RP
Shoulders- Hammer Shoulder Press 11-20RP
Tris- Dips 20-30RP
Back Width- Wide grip Latpull 11-20rp
Back Thickness- DL 6-9 9-12
B1
Biceps- EZ Curls 11-20rp
Forearms- Hammer Curls 10-20ss
Calves- Standing calf raise 10-15ss
Hamstrings- Pronated leg curl 15-30
Quads- Leg press 9-12+WM
A2
Chest- Hammer Decline 11-15RP
Shoulders- Arnold press 15-30RP
Tris- Reverse grip bench 11-20RP
Back Width- hammer pull down 15-30RP
Back Thickness- DB bent row 8-12SS
Chest- DB Bench 15-30RP
Shoulders- Smith Military 11-20RP
Tris- DB over head press 15-30RP
Back Width- Close grip chin 11-20RP
Back Thickness- Chest supported row 11-20ss
BTW 221 so basically 2lbs in a month which is just the way I wanted it, strength is high and clothes still fit, I may shoot for 3lbs next month we’ll see how it goes.
this is my first time looking over your log, and just wanted to say that it’s looking pretty good so far. i would recommend going with a little lower warm up amount. i see you warming up for curls with what i assume is straight sets of about 20 or so. that might be a little high. personally, i do about 5-10 reps for my first few sets depending on what i am working and then get right into the exercise. for alternating db curl it might look like this
20 - just play with them to get loose things, warm, etc
35s - 3-5 reps
45s - 1-3 reps
60s - real set
same thing goes for your other warm up sets like warming up with set(s) of 20 before doing legs. just my .02.
[quote]dropshot001 wrote:
this is my first time looking over your log, and just wanted to say that it’s looking pretty good so far. i would recommend going with a little lower warm up amount. i see you warming up for curls with what i assume is straight sets of about 20 or so. that might be a little high. personally, i do about 5-10 reps for my first few sets depending on what i am working and then get right into the exercise. for alternating db curl it might look like this
20 - just play with them to get loose things, warm, etc
35s - 3-5 reps
45s - 1-3 reps
60s - real set
same thing goes for your other warm up sets like warming up with set(s) of 20 before doing legs. just my .02. [/quote]
I’ve been wondering about that, glad you brought it up. I’m starting my second blast this morning and will lower the warm up. Thanks for the advice.
Today is supposed to be my first day back in the gym, just light weight go through the motions basically but I can’t help thinking I’ll be hitting it hard once the day is done. I’m really wanting to get in there and tear shit up, should probably stick to the plan but we’ll see.
Hammer military
WU- 1px10 1p+25x8 2px5
Working 1p+35x14
Dips Forgot my belt
WU- BWx15 (super slow)
Working- BWx22 (too slow)
Lat pull
WU- 80x15 160x8
Working- 130x15
Rack pull
WU-135x10 225x10 275x8
Working- 315x6
BTW I’m sure you know when I say 1p or 2p what that p=45lb plate on each side when it says 1p+25 that’s 45+ a 25 but you knew that.
Over all a good session, I could certainly tell I’d taken a week off, even though I felt I moved decent weight shit felt real heavy especially the DL. This however this a good baseline for the beat the book contest that is DC training.
Shoulder felt fine, not even the slightest problem (knock on wood) so it’s full speed ahead.
pronated leg curls
WU- 90x12 105x12
working- 150x12
Leg Press
WU- 2px12 4px9
Working- 6px8
WM- 5px20
That’s per side on the leg press.
Over all solid performance, I’m going to be hurting tomorrow, I could hardly walk up the stairs when I got home.
The leg curl machine at my gym sucks, it’s pretty old and doesn’t move that smooth either way turns out 150 was too much.
222.2lbs today.
Back Width- Paramont machine pull down 15-30RP
WU- 115x10 150x10 175x8
Working- 150x22
Back Thickness- DB bent row 8-12SS
WU- 55x10
Working- 65x12
222.8lbs today
Session was good, I’m tight right now certainly know I’ve had my ass whipped.
About ran out of time so my last exercise didn’t get enough warm up time, I know I could have done way more weight than that but since I went to the gym before work I only had so much time. I need to get used to it however because I’m going to be going before work most of the time now.
My shoulder didn’t care for the Arnold presses, on the 55lb set it felt really unstable, the weight was light. Well see how it does when this workout comes back around if the results are the same I’ll cycle that lift out.
Diets been sketchy, I’m not eating enough whole foods and have found myself drinking a lot of milk lately, like a quart at a time to supplement the lack of food. I suppose it’s not hurting anything since I’m not gaining crazy weight. My schedule has been really crazy having basically 3 jobs right now but I’m getting my workouts in, sleep is when I can get it and cardio isn’t in the budget, no matter how hard I try. With everything that’s against me right now I feel I’m making progress on the bar.
I haven’t been very good at updating my log as of late but haven’t missed a day in the gym, still not eating enough but have been adding in a lot of milk to try to supplement.
1 arm cable reverse curls
WU- 15x10 25x10
Working 30x20
Seated calf raise
WU- 70x15 115x10
Working- 160x8
RDL
WU-135x10 185x10 225x5
Working 275x5 back locked up DNF
Front Squat
WU- 135 2x10 185xfail
My last set of RDL I used some pretty shitty form and tweeked my back, tried to move on but it wasn’t happening, couldn’t walk right for a couple of days. This happens to me sometimes.