only got one superset of this b/c some dripping sweaty 60 yr old dude with a half shirt grabbed the bench
3A) Low Cable Rows 12x 75
3B) Shallow Incline Flye/Press 12x 25 dbs finished 2 more sets of 12x 30 dbs
had to go back to rows, 2 sets 12x 75
edit-forget this crap below
threw in 2 sets 10x 75 deltoid work using the pec dec/fly delt stupid machine. (is this ting worthless? i seem to feel something going on so maybe not completely??)
couple sets non-weighted hypers
and 2 sets x110 on machine for back (sit, lean back and push) (another dumb piece of equipment?) *
10 min HIIT on stairmaster, first time in a week. ate spaghetti squash & butternut squash + 2 tbs organic maple syrup…waiting to eat ‘dinner’ here pretty soon. are these PWO carbs retarded? i’m not in the mood or $$ to do shakes now, i prefer solid food.
get fuckin stronger, put on some muscle and hopefully some felt starts melting along the way. (no focus on 'weight loss)
If those are are your goals, it seems that you are meeting them on this program. Good for you! If I were you, I’d stick with that program until you stop improving on it. There is something to be said for picking something and sticking with it.
i will try the real rack next week when i do legs. dumb question of the day…smith machine vs power rack? same…different? i don’t like that assisted rack, but i use it for the exercise called out for tonight’s routine, rack deadlifts. it definitely hits my lower back in a way that i don’t get doing deads from the floor with the (pre-set weight thing) barbell.
i love deads (and variations of) for the way it hits my buns…they are big buns and i like 'em that way.
Personally, I am not a fan of the Smith machine for anything else than doing chinups on the bar at the highest setting. The thing I like about lifting is that I’m responsible for stablizing the weight in all dimensions. This works my core strength as well as whatever arm or leg is primarily working. The set track of the Smith machine doesn’t do that for me.
I’d definitely suggest making friends with the power rack for your squats and deads, and work on getting your form correct on those lifts.[/quote]
agreed about that machine-i just started it for this current routine, i use it more for the back aspect and stick to my regular deads from the floor for lower body. agreed about stabilizing the weight the way i need to. it would be easier with a lifting partner but i will have to just get in there and give it a go.
shit if ur nailing 90/10 and getting enough calories… but not more than ur burning… ur gonna get there.
friends i’ve had that hold their bodyfat like you do seem to get tiny waists long before their arms start leaning out. it’s a long process… but that’s not an excuse not to get there.
i’m a sucker for the nutrition stuff… what do ur macros look like?
the best thing about a STRENGTH based program is that you tend to get the most bang for ur buck. you often end up spending less time in the gym but if ur nutrition is good you build muscle, gain strength, and get a good epoc the rest of the day. lifting HEAVY weights… especially doing squats and deads… will release growth hormone and get ur heartrate nice and high so you’ll get a higher calorie burn for HOURS.
with the program ur on make sure you’re lifting heavy enough weights. we’ve all been in the position where we THOUGHT we were lifting heavy enough… but were really selling ourselves short.
do you have an idea what ur 1rm’s are on the big lifts?
sorry if i asked anything you’ve already answered.
Looks like the other women already told you: don’t bother with the smith machine, and if you have a squat rack USE it. There are people on here with no access that would love one of those so don’t slap them in the face. Why are you doing so much calf work? I’d focus on the bigger lifts, personally. I have scrawny calves myself, but are you ready for putting so much work into fine-tuning?
[quote]dejavued wrote:
shit if ur nailing 90/10 and getting enough calories… but not more than ur burning… ur gonna get there.
friends i’ve had that hold their bodyfat like you do seem to get tiny waists long before their arms start leaning out. it’s a long process… but that’s not an excuse not to get there.
i’m a sucker for the nutrition stuff… what do ur macros look like?
the best thing about a STRENGTH based program is that you tend to get the most bang for ur buck. you often end up spending less time in the gym but if ur nutrition is good you build muscle, gain strength, and get a good epoc the rest of the day. lifting HEAVY weights… especially doing squats and deads… will release growth hormone and get ur heartrate nice and high so you’ll get a higher calorie burn for HOURS.
with the program ur on make sure you’re lifting heavy enough weights. we’ve all been in the position where we THOUGHT we were lifting heavy enough… but were really selling ourselves short.
do you have an idea what ur 1rm’s are on the big lifts?
sorry if i asked anything you’ve already answered. [/quote]
i very much like the idea of a strength based program. in the last year i’ve focused on more of the big moves, full body stuff. i’m really liking that hanging clean and press. i will talk some pewp about my nutrition tonight when i have some time…i’m at work now…
brraaahhaa haaa…
[quote]arachne12 wrote:
Looks like the other women already told you: don’t bother with the smith machine, and if you have a squat rack USE it. There are people on here with no access that would love one of those so don’t slap them in the face. Why are you doing so much calf work? I’d focus on the bigger lifts, personally. I have scrawny calves myself, but are you ready for putting so much work into fine-tuning?
Just asking.[/quote]
i promise guys…i will get in that freakin rack!!
i agree-focus on bigger lifts…i love those. thanks for hittin me up.
i don’t follow the prescribed leg routine…i change it up and actually do little to no calf work. (my made up exercise using the assisted pull up machine by pressing the pad with my foot all the way down works calves and rest of chain really good)
my calves actually look pretty good…months on the stair master flexing them in different ways seemed to cut em up. i was jump roping for a while but heel spur stopped that. i’m not wasting any time on calves.
[quote]talenaah wrote:
arachne12 wrote:
Looks like the other women already told you: don’t bother with the smith machine, and if you have a squat rack USE it. There are people on here with no access that would love one of those so don’t slap them in the face. Why are you doing so much calf work? I’d focus on the bigger lifts, personally. I have scrawny calves myself, but are you ready for putting so much work into fine-tuning?
Just asking.
i promise guys…i will get in that freakin rack!!
i agree-focus on bigger lifts…i love those. thanks for hittin me up.
i don’t follow the prescribed leg routine…i change it up and actually do little to no calf work. (my made up exercise using the assisted pull up machine by pressing the pad with my foot all the way down works calves and rest of chain really good)
my calves actually look pretty good…months on the stair master flexing them in different ways seemed to cut em up. i was jump roping for a while but heel spur stopped that. i’m not wasting any time on calves.[/quote]
Awesome. In an earlier post I thought I saw calves twice a week. Now, if you had calves like mine which look like those of a newborn giraffe, we might have something to discuss.
arnold press (here is where i felt the sore, couldn’t put up 25s!) 12 x 20lb, 10 x 22.5 10 x22.5
superset skull crushers 3 sets 15, 10, 12 x40
with standing BB curls same
finished with extra tri work… um, wtf did i do… ybar push downs 12 x60, 3 x80 (couldn’t hang,dropped back to 60, so 7 more @ 60) 8 x60
rope thing: 2 sets 10 x30
single arm pushdowns: 2 sets 10 x20 did some bench dips…holy shit i was almost toast by then. off to a weekend of debauchery at the Half Moon Bay Pumpkin Festival…there will be wine involved…and fried food.
of course this is after i cut my usual 13 hour work day down to a measly 8 tomorrow and hit the road.
alright fine i read your shit. I’ll see if I can keep a coherent line of thought…
I understand not having the $$ is a problem, but liquid nutrition pwo makes the most sense to me, as the blood necessary for digestion is currently prioritized in your muscles, feeding them nutrients and removing waste. Ever get cold at a restaurant after you eat? that’s bc a SHITLOAD of blood is necessary for digestion, esp the first part, parceling and moving chyme into the duodenum.
my point is that the less mechanical digestion you have to go through, the more your bod can absorb and shuttle nutrients to feed the aforementioned needy muscles.
the mechanical aspects of digestion have a higher thermogenic affect and will burn more kcal in the process, so if it’s working for you, keep it up. But I think it’s counterproductive.
your workouts. You said you want to focus on your upper body. great. for strength? hypertrophy? flexibility? I reskimmed your journal and didnt pick up on any glaring goals, other than fat loss.
rest will be very important, combined with food and lifting. people forget about rest. dont work out more than 2 days in a row, and make sure you feel rested when you wake up in the am, esp if you can’t have a nap. sore is different from rested.
$$ isn’t the problem, it’s where i want to spend that money that creates a conflict. this picture should speak for itself.
i agree about the mechanics. the squash is not that mechanically challenging, but i could blend it into shake for better absorption. i’m seeing results on this improved eating pattern. ultimate goal: fat loss so i can have a defined back & arms. long term/maintenance goal, continue strength improvements and hypertrophy.
i have yet to check out the suggested articles on strength based training- i will today as it is my day off. i might succeed in annoying the shit out of people today since i will have ample time to fuck around here. my low back/hip is throbbing-need to foam roll before i head to gym today. only upper workout so shouldn’t impact too much.
I can understand the dilemma between wanting to be strong AND look defined…
I spent too long in the 5 rep range for the big moves, and neglected everything else…
Turns out I have responded well to the 8-12 rep range! But I still like to see how heavy I can go so I’ll switch it up and do 5x5 for the big moves every couple weeks.
[quote]dejavued wrote:
talenaah wrote:
this picture should speak for itself.
nice!!!
[/quote]
you asked how living in the napa valley is… (i’m just outside of NV, to the east, 25 min from there) i belong to 6 wineries and that cabinet is probably holding close to $4,000 in wine, if not more. i’m inclined to collect, rather than ONLY drink them. i’ve got 2 bottles of Shafer Hillside Select in there…oh my!
you are in wine country yourself deja-what’s your fav? i could bathe in the big CA cabs…mmmmmmmmm-deeelicious!
[quote]mom-in-MD wrote:
I can understand the dilemma between wanting to be strong AND look defined…
I spent too long in the 5 rep range for the big moves, and neglected everything else…
Turns out I have responded well to the 8-12 rep range! But I still like to see how heavy I can go so I’ll switch it up and do 5x5 for the big moves every couple weeks.[/quote]
i think i’m responding well to that program. but i can see the need for switching it up as you mention. and seriously, knowing what all yall are putting up around here, i’m cursing myself in the gym for this routine (supersetting, short rest) cause i’m not lifting as heavy as i could. BUUUUTT- i will stick with it for a bit.
you asked how living in the napa valley is… (i’m just outside of NV, to the east, 25 min from there) i belong to 6 wineries and that cabinet is probably holding close to $4,000 in wine, if not more. i’m inclined to collect, rather than ONLY drink them. i’ve got 2 bottles of Shafer Hillside Select in there…oh my! [/quote]
wow! do you bust into them on special occasions or can u control urself? sounds like you have a fabulous collection started up.
cabs are my favorite too, although i love merlots and have a few friends who have made some pretty awesome wines.
we live across the street from wild horse. drool.
i love me some wine… but beer is definitely my poison of choice. i’d stab a bitch for a belgian white or nice hefe. =+)
i must mention that my weekend of debauchery did not include as much food as i thought i might eat. plenty of vodka and wine however. i did not realize how freakin dehydrated i was until this afternoon’s lift session, which looked like this:
superset
1a) incline DB press: 12 x 30lb, 10 x35 and 6 x40 <-----PR for me. was trying to go for 8.
1b) pull downs: 12 x75 (used Tbar- someone stole that after first set) so used narrow grip for 2 more sets 12 x90
superset
2a) one arm DB rows: 15 x35, 12 x45, 10 x45 (holy shit i think i saw molly did 80# somewhere?!)
2b) flat DB flyes: 15 x 30, 12 x 30, 12 x30
DB pullovers 3 sets 12 x45
stretched with hypers
4 sets of 20 hanging leg raises.
QUESTION…what is the proper way to state weight and DBs? is it the combined weight of both or the weight of one DB and you do the math? for example, my DB press as stated above was 40lbs each hand.
i’m telling myself i should go back tonight for a quick 10 min HIIT with 20 min ss cardio after, just to get the last of the alcohol and fried food out of my system.
wow! do you bust into them on special occasions or can u control urself? sounds like you have a fabulous collection started up.
you are in wine country yourself deja-what’s your fav? i could bathe in the big CA cabs…mmmmmmmmm-deeelicious!
cabs are my favorite too, although i love merlots and have a few friends who have made some pretty awesome wines.
we live across the street from wild horse. drool.
i love me some wine… but beer is definitely my poison of choice. i’d stab a bitch for a belgian white or nice hefe. =+)
[/quote]
actually, i routinely bust the $70-90 bottles for my good friends. good thing my road dawgs moved to AZ and i stopped opening my good shit for my other friends. that leaves me with one friend who is new to wine. in fact, next monday i’m taking him to Shafer for a tasting while his wife and the misses go shopping. i have a pick up at Pine Ridge, which is probably my main fav now.
i am a bit of wine snob but not just based on price. it seems the $60-75 price range has the best taste for me.
stab a bitch for beer…haaaaa! i love me some beer, but it makes me so sleeeepy! and full. haven’t had wild horse, i think there is one up here? i must go check cause it sure sounds close to home.
regarding the notation for db’s… there is no “correct” way.
some people use the weight of one…and some combine the weight.
personally i find it easiest to read if the person says “40’s” when they’re using dumbbells to note that they are using two 40’s.
[quote]talenaah wrote:
actually, i routinely bust the $70-90 bottles for my good friends. good thing my road dawgs moved to AZ and i stopped opening my good shit for my other friends. that leaves me with one friend who is new to wine. in fact, next monday i’m taking him to Shafer for a tasting while his wife and the misses go shopping. i have a pick up at Pine Ridge, which is probably my main fav now.
i am a bit of wine snob but not just based on price. it seems the $60-75 price range has the best taste for me. [/quote]
awesome! i’m glad i’m not a wine snob… cuz like u i’d spend all my dough on it. haha
umm… i thought this was the only wild horse winery. not sure though. i know they serve it all over. we went to a couple super nice places in DC and they had it there.
our street has quite a few wineries. easy drive home when we go out tasting. =+)
