Knee feels great today-thanks bunny. I think I over stretched trying to bottom out with the front squat.
6/18 hospital gym(work)
I only had 20 min to workout
A1. neutral grip pullup BWx4setsx8reps
A2. 1 arm db military 60,65,70,75 8 reps
A3. side bend 60,65,70,75 8 reps
B. seatd rows-nautilus type machine 200x3x8
C. cable curl 140x3x5
The hopital gym is fairly decent. The dbs go to 75 and there is a pullup station and several nautilus type machines.
6/19 (gym)
A.Bench 315 8 sets 3 reps
(tried to squat but right knee 1/2 way down just said not today)
B. several sets of lunges, walking lunges, step ups and jump lunges
C. incline db press 100s 3 sets 8 reps
D. squat machine 3 sets
Regular and front squats still cause pain in my right knee. But lunge movements and this sqaut machine I found feel OK. Got a great quad burn but of course the weights used were much lower then if I’d squated.
When i got home I carried the sand bag around this loop I mowed for a while. It goes up a hill in my back yard and loops back down. Then i flipped the tire for around 5 minutes.
I took the day off to go to a BBQ with my 2 kids at school. Time to go eat burgers.
Cows eat the salad… I eat the cows… it all works out in the end!
[quote]ecogenx wrote:
6/19 (gym)
A.Bench 315 8 sets 3 reps
(tried to squat but right knee 1/2 way down just said not today)
B. several sets of lunges, walking lunges, step ups and jump lunges
C. incline db press 100s 3 sets 8 reps
D. squat machine 3 sets
Regular and front squats still cause pain in my right knee. But lunge movements and this sqaut machine I found feel OK. Got a great quad burn but of course the weights used were much lower then if I’d squated.
When i got home I carried the sand bag around this loop I mowed for a while. It goes up a hill in my back yard and loops back down. Then i flipped the tire for around 5 minutes.
I took the day off to go to a BBQ with my 2 kids at school. Time to go eat burgers.[/quote]
That was a great idea substituting lunges and step-ups for squats. The higher reps are good for the ligaments and tendons in the knee and lunges (depending on how they’re done) can take the stress off the knee and put it on the glutes.
You’ll be back to squatting in no time, I’m sure.
[quote]skidmark wrote:
ecogenx wrote:
6/19 (gym)
A.Bench 315 8 sets 3 reps
(tried to squat but right knee 1/2 way down just said not today)
B. several sets of lunges, walking lunges, step ups and jump lunges
…
Regular and front squats still cause pain in my right knee. But lunge movements and this sqaut machine I found feel OK. Got a great quad burn but of course the weights used were much lower then if I’d squated.
…
That was a great idea substituting lunges and step-ups for squats. The higher reps are good for the ligaments and tendons in the knee and lunges (depending on how they’re done) can take the stress off the knee and put it on the glutes.
…
[/quote]
It is exchanges like this that make reading these logs a real help to me. Thanks Eco and Skid for posting and bringing this out.
6/24 gym
I had a couple cancelations and was able to get to the gym early but was surprised I was the only person in the weight room. The benches hold the bar very low so its hard to unrack it by yourself.
I thought about asking the women on the aerobic machines for a spot but I don’t think they would have been receptive to the idea. I did 1 set bench with 325 for 3 reps but was it was more like 4 reps getting it off and putting it back. I decided to use the bench machine. I kept minimal rest btw sets. I was sweating like a pig and had to lie on the floor a couple times.
A1.bench machine around 8 sets
A2.leg press 8 sets
A3.seated row 8 sets
I threw in some pushups, chins and jump lunges.
[quote]ecogenx wrote:
6/24 gym
I had a couple cancelations and was able to get to the gym early but was surprised I was the only person in the weight room. The benches hold the bar very low so its hard to unrack it by yourself.
I thought about asking the women on the aerobic machines for a spot but I don’t think they would have been receptive to the idea. I did 1 set bench with 325 for 3 reps but was it was more like 4 reps getting it off and putting it back. I decided to use the bench machine. I kept minimal rest btw sets. I was sweating like a pig and had to lie on the floor a couple times.
A1.bench machine around 8 sets
A2.leg press 8 sets
A3.seated row 8 sets
I threw in some pushups, chins and jump lunges.
[/quote]
Another good substitution. Discretion is the better part of valor. Something Paul Anderson used to do to develop his bench: 1 arm dumbbell bench. One arm grabs the upright the other presses the weight. Presumably you can do more weight one-handed than you can with two dumbbells in this fashion. I may try this for my speed set on bench day and see what the result is.
thanks skid.
6/25
A1.1 arm arnold overhead press 65 5x5 (to light)
A2.stiff dead 275 5x5
B1. cable curl 150 5x5
B2. rope pushdown 80 5 sets 5-8 reps
B3. seated calf 4 plates 5x10
I did the stiff deads on an elevated platform so I was able to almost touch my toes. The B exercises were done super set style-no rest. I dont know why I did arnold presses today…just came to me on the ride to the gym. But I should have gone heavier.
Eco,
Looks like a great full-body, quick workout. I think we all throw in extra exercises no and again. This adds a little variety and keeps the motivation level up.
[quote]ecogenx wrote:
thanks skid.
6/25
A1.1 arm arnold overhead press 65 5x5 (to light)
A2.stiff dead 275 5x5
B1. cable curl 150 5x5
B2. rope pushdown 80 5 sets 5-8 reps
B3. seated calf 4 plates 5x10
I did the stiff deads on an elevated platform so I was able to almost touch my toes. The B exercises were done super set style-no rest. I dont know why I did arnold presses today…just came to me on the ride to the gym. But I should have gone heavier.[/quote]
Good workout! How long (approx.) did it take you to complete this session? You must have been sucking wind, supersetting all these. I think I would have tossed my cookies…
20-25 minutes. people look at me funny bec I sweat like a pig(my shirt is usually soaked), dont talk and move right along. Bunny, I like the way you mix bodybuilding with powerlifting…you always lift hard and heavy but arent afraid to do calves and bis.
[quote]ecogenx wrote:
20-25 minutes. people look at me funny bec I sweat like a pig(my shirt is usually soaked), dont talk and move right along …[/quote]
Who needs aerobics or ‘cardio’? Moving the weight fast is a lot more fun. You make me feel like a laggard, though.
[quote]ecogenx wrote:
20-25 minutes. people look at me funny bec I sweat like a pig(my shirt is usually soaked), dont talk and move right along. Bunny, I like the way you mix bodybuilding with powerlifting…you always lift hard and heavy but arent afraid to do calves and bis.[/quote]
under 1/2 hour, that is awesome. Train like a man possessed… Arrrgghh!
Yeah… I think my training sessions are schizophrenic… couple different personalities mixed in there. I wanna look strong, be strong, and look good in my speedo. Ok, ok, nix the speedo… but I want to look good.
I mean, I already am damn good looking… just better naked. Lol!
Hey ecogenx, moving some big weight! Love your work ethic, keep it up big guy.
Hitting the gym at lunch today. Hope my carbo loading last night (4 devil dogs and a coke) helps me through it.
6/27 gym
A.deadlift sumo 135x5,225x3,315x3,405x1,455x1, 495x0
got 495 almost to knees
B.deadlift regular 315 3 sets 5 reps
C.chin 20 lb db 3 sets 5 reps (4 on last set)
chin 2 sets BW 3 reps
D.one arm db row 115s 3 sets 6 reps
E. db curls 45s 3 sets 5 reps
After reading bunnys weights I had to get out of pussy mode and throw some weight on the bar. I think missing 495 was as much mental as being too heavy. When I put 495 down I felt nice and dizzy. I was happy my grip wasn’t a problem. I have to take my wedding ring off when I deadlift…hurts my finger like a bitch-I get to be single for like 20 minutes. 40 minutes from beginning to end…only 1 hour lunch.
Great work, Eco, all the way through.
I always remove my ring both for safety and comfort’s sake and to protect it from the bar knurling. But I tie it in my shoelace to keep it with me (ok, so I am a romantic).
I found using a dumbbell for weighting chins and dips got to be annoying at a certain point and was glad when I got a dip belt.
I find with my ring off all the women flock to the bald, 38 year old , sweatly, 255 lb, harley looking guy.
6/28 basement
bench 325 4 sets 3 reps
floor press 405x0,365x0,315x1,225x6,5,3
dips 45 3 sets 5 reps, 1 25-30 sec negative
military press(close grip) 135 5x5
twist crunch hitting punching bag
I thought floor press was supposed to be easier then bench…I almost popped a vessel trying to push 405. I used military as a cool down…tris were wiped. I anchored my feet and did a twist cruch-punch the punchung bag- one set to failure then a few after resting.
7/2/8
Got up early to hit the gym. Didnt feel like lifting when I got there so I did the elliptical for 20 minutes. Start new job next week-it should be better for my lifting schedule.