Good work Chi-Town, the main thing is no pain. As they say, slow and steady.
Thanks Dday, really listening to my body, don’t want a set back.
Today’s workout
Military Press 45x15, 75x8, 105x8, 125x8, 135x7, 145x5x3
BB Rows 45x15, 75x12, 105x8, 125x8, 135x8, 145x8, 165x6
Closegrip Bench 45x12, 95x8, 115x8, 135x8, 155x6
Hammer V Squat 45x12, 90x10, 140x8, 180x6 (went parallel on these)
Seated Leg Curl 50x20, 65x15, 80x12
1/2 speed sprints across group fitness room, 60 ft? x 10
Shuffle Left and right across the room x2 each side
Cutting through punching bags, 4x
Seated Calf Raise 0x15, 50x12 70x10, 90x8
Took off yesterday, I don’t know if I was coming down with something but my body was sore all over, shoulders, lowback, hamstrings and hips. COuld be DOMS from Saturday’s workout but I didn’t want to push it.
Today’s workout
Bench 45x15, 95x10, 135x8, 165x5, 185x5, 205x5, 225x5, 245x3
Incline DB Bench 60x15, 65x9
Nautilus Mid Row, 95x12, 110x12, 125x12, 140x10, 155x8
Rear Deltoid Machine 100x8x8x8
BB Shrugs 135x12x12x12 superset with
EZ Curls 70x7x7x7
12 sprints on basketball court
6 shuffles across group fitness floor (~60 feet)
6 runs through punching bags (working on planting and cutting)
Today’s workout
Deadlift 45x12, 95x10, 135x8, 185x3, 225x3, 275x3, 315x3, 345x3, 375x3
Box Squat (to a bench slightly above parallel) 45x12, 95x8, 135x8, 165x3, 185x3, 205x3, 225x3, 245x3, 275x3; took very small jumps to make sure knee could accomodate stress, stopped at 275 for the day, did not want to over do it
45 degree hyper 0x12, 25x12, 45x10
Seated leg curl, 65x15, 80x12x10
Calf Raise 90x12, 105x10x8
Excited that I had no knee pain after the squats, may need to find a gym that has a real box and squat there once a week. I’m sure they could help make sure my form is spot on as well.
Played basketball yesterday and my knee held up fairly well although I had no explosion or speed whatsoever. Backpedaling was interesting but overall it went okay. Some soreness today but nothing to bad.
Today’s workout
DB Bench 75x12, 80x9x9x8
Lat Pulldown 85x15, 115x12, 130x10x8
Rear Delt Machine 85x12, 100x12, 115x8
Seated DB Press 35x12, 50x10x10, 55x5x7
Seated Hammer Shrug 90x17, 140x12, 180x10
EZ Curl, 60x12, 70x9x9
MD wants me to cut weight to help with the arthritis in my knee. Trying to figure out how I’m going to do this. Current weight is 222, would like to get down to 200, which is still alot for my height.
[quote]Chi-Town Lifter wrote:
Played basketball yesterday and my knee held up fairly well although I had no explosion or speed whatsoever. Backpedaling was interesting but overall it went okay. Some soreness today but nothing to bad.
Today’s workout
DB Bench 75x12, 80x9x9x8
Lat Pulldown 85x15, 115x12, 130x10x8
Rear Delt Machine 85x12, 100x12, 115x8
Seated DB Press 35x12, 50x10x10, 55x5x7
Seated Hammer Shrug 90x17, 140x12, 180x10
EZ Curl, 60x12, 70x9x9
MD wants me to cut weight to help with the arthritis in my knee. Trying to figure out how I’m going to do this. Current weight is 222, would like to get down to 200, which is still alot for my height.
[/quote]
how tall are you?
Pete, I’m a shade under 5’6’. I can definitely lose some fat around my waist.
Today’s workout
Military Press 45x20, 75x8, 105x8, 125x8, 135x8, 145x3x3x3, shot my wad on the 135x8 set and could only manage 3 reps with 145
Hammer Hi Row 90x15, 140x12, 180x8, 200x8x8x8
Closegrip bench 45x15, 95x8, 135x8, 155x8
Triceps pushdown 120x15, 140x12, 160x8
Hammer V Squat 45x12, 90x8, 140x5, 180x5, 210x5, 230x5
45 degree hyper, 0x15x12x12
Calf raise 105x12x10x9
Today’s workout
Bench, 45x25, 95x12, 135x6, 165x3, 195x3, 215x3, 235x3, 255x2 (missed 3rd rep)
DB Incline Bench, 65x10, 70x8
Nautilus Mid Row, 105x15, 115x12, 130x12, 145x10, 160x8
Rear Delt Machine, 100x12x11x8
BB Shrug 45x12, 95x12, 145x12, 175x10, drop set (200x6, 145x10, 95x12)
EZ Curl 70x12, 80x8x7
Decided to test my DL max since its been about 5 weeks now that I’ve been working out since my surgery. I got 435 up fairly easy but it was a no go for 455, stalled right abouve my ankles. I think I psyched myself out before I even attempted the lift. None the less 435 is only 20 lbs away from my PR of 455 and only a few pounds away from a double bodyweight lift. Thinking of trying Coan’s program after a deload, try to get to 470 and then maybe an assualt on 505 by the end of the year. Thoughts?
DL 45x12, 95x8, 135x5, 185x3, 225x2, 275x1 (added belt), 315x1, 365x1, 405x1, 435x1, 455x0
Box Squat (using a bench) 45x8, 95x6, 135x3, 185x3, 225x3, 275x3, 295x3, 315x3, taking these slow, best news is no knee pain.
45 degree hyper 0x12, 25x8x10
Knee raises 0x15x15
20#s off your all-time max ain’t nothin’ after surgery!
Go for 500! As long as your knee is up to it, go for it.
Thanks Solodog and dday.
Today’s workout
Bench 45x20, 95x10, 135x5, 165x3, 195x3, 215x3, 235x3, 255x3 (third rep was very ugly, hips off bench, luckily I had a spotter otherwise I would have racked at 2 reps).
DB Incline Bench 60x15, 65x10
Hammer Hi Row 90x15, 140x12, 180x12, 200x9x8
Face Pull 40x15, 55x12, 70x10x10
Hammer Seated Shrug 90x15, 140x12x12x12
EZ curl 80x7x7x7
Triceps Pushdown 120x15, 140x12, 150x10, 160x8
To start losing weight do not eat complex/sugar/.carbs 4 hrs before sleep. Add in 30 minutes of easy cardio a day.
do this for 1 month then we will go to stage 2.
Good lifting here Chi-Town.
Fischer, thanks for the advice. Unfortunately, complex carbs aren’t my problem, its the beer I need to cut out. I know it and it’s just a matter of cutting back. I gave alcohol up for Lent one year and dropped ten pounds in 40 days.
Today’s workout
Tried something a little differently since I’m supposed to be on a deload.
Warmup: 3 sets of 20 mountain climbers then 3 sets of 5 squat thrust then 3 sets of 10 slalom jumps and then 3 rounds of jumping rope for 30 revolutions. Trying to see what the knee can handle.
Vertical Jumps, 5 sets of 2 jumps
Bulgarian Split Squat 0x8x8 (left and right leg each set)
RDL 45x8, 75x8, 95x8, 115x6
Plate Chops 10x20x20
Standing Cruch with bands 2 sets of 10
Don’t know where I’m going with this except trying out some new things.
I like your warm ups I might steal that for my boot class I teach.
Beer is a carb…just saying LOL.
When we meeting up to lift?
Rick
Hey Rick, I consider beer a post workout hydration drink, you know you can never have enough hydration. But I hear you, it has carbs. We can get together soon. Let me check my schedule and I’ll pm you.
Catching up on my workouts
Thursday, no workout but a 45 minute walk in the trails where I live, 80+ degrees in Chicago.
Friday:
DB Bench 75x13x10, 80x10x10
Lat Pulldown 130x12x10, 145x8 sets
Seated power clean 3 sets, limiting factor is pain in the outside of my right elbow that developed recently
Seated DB Press, 50x12x10, 55x7x7
DB Shrugs 60x10, 65x10, 70x10
EX Curl 80x8x8x8
Pushdown 140x15, 160x12, 180x8
Saturday
Box Squat top sets, 315x3, 335x3, 315x3
Step Ups on freemotion machine, 30x12, both legs, 40x10, 50x10
45 degree hyper, 0x15, 25x10, 35x10
Calf Raise 105x12, 120x8x8
Hanging knee raise 0x15, hanging leg raise 0x10x10
Today:
Tried complexes today for the first time and they are evil. Even with only the 45lb bar and 8 reps per exercise I was winded.
Here is the complex I used: Deadlift RDL, Row, Powerclean, Front Squat, Press, Squat, Good moring. I did 3 rounds, only the bar the first round, 55lbs the second and third round. I had to stop midway through my second round to catch my breath but gutted through the third round. I like these.
Today’s workout
Bench, 45x20, 95x10, 135x5, 165x3, 195x3, 215x3, 235x3, 255x3
DB Incline Bench, 65x16, 70x11
Hammer Hi Row, 90x15, 140x12, 180x12, 200x10, 230x6
Face Pull (on pushdown machine) 70x12, 90x12, 100x12, 110x12
Hammer Shrug Machine (seated) 90x15, 140x12, (standing) 160x15, 180x15
Ez Curl 80x10x10x8
Tricps Pushdown 140x15, 170x12, 190x8
Today’s Workout
Fairly easy going as I move back into deadlifting after a short layoff.
Sumo Deadlift 45x12, 95x8, 135x5, 185x3, 225x2, 275x1, 315x1, 335x1 (added belt), 350x1 (80% of 435 conventional max), next week will try sumo at 90% of conventional max
Bulgarian Split Squat 0x10x10, a little better than last week, more stable and in control, try three sets next week.
Arched Good Morning 45x8, 65x8, 95x5, got a call from my daughter that she was getting out of school early so I had to call it a day. Did the GMs very strictly, looking to build up hamstring and glutes. Glutes were actually spasming a little so I think even though sets were limited, was a good workout.
I’m making an effort to keep low back arched when squatting and deadlifting, I think this is a weak point in my lifting. Will see how I feel tomorrow.
Day off from lifting so I did a few other things.
Yoga for 20 minutes, boy am I unflexible
Jump rope for 3 rounds of 40 revolutions
Mountain Climbers 3 rounds of 24 reps (12 each leg)
Squat Thrust 3 rounds of 6
Slalom Jumps 3 rounds of 12 (6 each side)
Vertical Jumps 6 sets of 2