I don’t usually do so much isolation exercises but for about a month, my grandfather is my workout partner and that’s how he likes to work out. I do my morning workouts alone which is when I focus on my favorite stuff, like squats, DLs, handstand push ups, rows, etc.
I’m taping my DLs tomorrow b/c I think I can use some help with it. I think I’m okay but I still want second opinions, b/c I know that it’s not perfect.
[quote]Nikki9591 wrote:
I don’t usually do so much isolation exercises but for about a month, my grandfather is my workout partner and that’s how he likes to work out. I do my morning workouts alone which is when I focus on my favorite stuff, like squats, DLs, handstand push ups, rows, etc.
I’m taping my DLs tomorrow b/c I think I can use some help with it. I think I’m okay but I still want second opinions, b/c I know that it’s not perfect.[/quote]
Ill def check it out. I usually go the 4, 2 route. 4 Compound to 2 single joint exercises a session. I wish when I was 18 there was this site so I didnt spin my wheels for so many years.
I’ll go back to my old routine once I get back in my gym.
For now I’m taking care of my grandmother who just had a hip replacement for another month, so I’m working out with him for now.
That’s usually how my workouts look though when I train by myself.
Im sorry to hear that, I hope she is doing well.
Thanks, she’s actually making awesome progress. Today makes 3 weeks after the surgery and she’s walking with a cane, can swing her legs on and off the bed, dress herself.
DAY 25 SOB TRAINING (sort of followed it)
BACK SQUAT - 135/20 225/10 315/10 365/4
HISE SHRUGS - 225/30 315/20 315/20
HANEY SHRUGS (Smith) - 135/20 225/15
BB ROW 135/20 225/4 225/2
DB ROW 125x9x3
WIDE GRIP PU BW+25/8/3
NEUTRAL GRIP CHINS BW+25/4/3
HAMMER CURLS 40/15 70/10 80/5 80/4
DAY 28 SOB Training (followed it sort of)
Sets: 10
Reps: 3
Load: 6RM
Rest: 60s between sets
Movements: Upper Body Pressing (Horizontal Plane), Upper Body Pulling (Vertical Plane), Lower Body (Hip Dominant), Assistance Exercises (must be for different muscle groups than Day 23)
DB FLAT PRESS 100x15 125x3x5
HS DECLINE PRESS 3PLTx15 4PLTx3x5
WEIGHTED CHINS 0x11 45x3x5
BB UPRIGHT ROW 135/10 155x3x5
DL 315x3x10
DB LATERAL RAISE 40/15 50/10
DB CS REAR RAISE 50/10 50/10
CBL PD RACK/12 RACK+25/15 RACK+25/12
ROPE PD 67/12
Outside stressors taking a toll on my physically
7/18/10
Sets: 3
Reps: 20
Load: 24RM
Rest: 120s between sets
Movements: Lower Body (Quad Dominant), Upper Body Pulling (Horizontal Plane), Upper Body Pressing (Vertical Plane), Assistance Exercises (must be for different muscle groups than Day 25)
BACK SQUAT 225x20x3
DB INCLINE PRESS 1 HAND 80/20 80/20
DB INCLINE PRESS 2 HAND 100/15
DB SHOLDER PRESS 80x20x3
WEIGHTED PUSHUP 45/25 45/20 45/20
DIPS 0/10 45/5
Obviously fucked up and did upper body pushing rather than pulling next session will do pulling. Like a jackass tried dips again…last time…seriously.
dipshit. just let it go man…lol. sure you don’t want those bands, i predict many face pulls in your future.
lol, Im a send my addy now…dipshit…I think I found my new tattoo!!! right on my forehead!
7/20/10
OK so I finsished the SOB program and enjoyed, seen a noticable change in my phsyique, nothing major, but perhaps a bit more defined and a bit less bulky, so it was a success. At this stage in the game for me, I am not going to concentrate on strength gains as much (strength will still be a factor), maintain my size (understandably will get smaller) as much as I could, and look to burn some fat and become more conditioned.
I will still follow Waterbury’s planes of movement protocol, however I will stick with rep ranges in the 10 - 20 ranged, except for Squating and at times deadlifting. I feel I can also gain value from these (espescially squatting within the 10 - 20 rep range). Sooo at the end of the plane of movement stages of my routine, I will end my session with either Interval Cardio, or a complex of some sort. Oh yeah and I will stop eating like a Sumo Wrestler.
NARROW GRIP PULLDOWNS 160x20x3 (last set 15)
TBAR ROWS 3PLTx20x3 (last set 18)
HYPERS BWx20x3
LEANING DB LATERAL RAISE 30/20 55/12 55/10
CBL BTB LAT RAISE 15/20 20/10
NECK RAISE 55x3x12
DB SHRUG 125x3x15
COMPLEX 10 CHINS, 10 DIPS, 10 SHOULDER PRESS (70LBSBB),10 CURLS (70LBSBB), 10 HIGH PULLS (70LBSBB) X 3
7/22/10
SMITH FRONT SQUAT 135/12 135/12
SMITH ZURCHER SQUAT 135/15 135/15
DB SEATED SHOULDER PRESS 50/10 80/15 100/9 80/12 50/20
1 HAND DB FLAT PRESS 80X12X2
2 HAND DB FLAT PRESS 100X14X2
DECLINE BP 135/30 225/15 225/12
SKULL CRUSH NGBP (SS) 60X15/15, 80X10/10 100X6/12
REVERSE PREACHER 30/30 50/20
COMPLEX WEIGHT 95LBS 20 BAR PU, 20 SLDL, 20 MILLITARY PRESS, 20 BACK SQUAT, 20 BB ROW X2 (didnt do squats on the second, i was gonna puke)
7/25/10
DL 225/12 365/2 405/F 315/6
BB ROW (from floor) 135/20 185/10 185/10
PULLUPS 6/5/9/6/5 (31)
CHEST SUPPORTED DB REAR RAISE 35/20 35/15 50/10
FACE PULL 57/12 57/12
DB FLY 55/15 75/15
FM FLY 50/20
COMPLEX 10 CHINS, 10 DIPS, 10 SHOULDER PRESS (70LBSBB),10 CURLS (70LBSBB), (80LBSBB) X 2
7/27/10
BACK SQUAT 135/15 225/10 315/8 365/2 315/10
BB JAVELINE PRESS 45/20 55/6 55/6
DB SHOULDER PRESS 50/15 100/10 100/9
BB INCLINE PRESS 135/30 (WG) 225/10 225/8
MACHINE LATERAL RAISE 125/15 150/10 200/6 (Partial)
CBL PD RACK/20 RACK+25/15 RACK+25/12
REV CBL PD SINGLE ARM 20/20 30/15
HISE SHRUGS 225/25 315/15 405/8
COMPLEX (BB 90lbs)
BAR PUSHUP x20, SLDL x20, MILLITARY PRESS x20, BB ROW x20 (2 sets)
7/29/10
PULLUPS - 8/7/5/6/9 (35)
DB FLAT PRESS 1
1 HAND 50/20, 85/15 100/15
2 HAND 100/15 125/5
TBAR ROW 3PLT/18 4PLT/12 4PLT+25/8
DB ROW 80/15
DB REAR RAISE - 40/15 40/15 40/12
DB HAMMER CURL - 40/15 60/10 80/8
7/31/10
DL 225x12x3
RACKPULL 315/12 405/5 405/5 495/1
DB SHRUG 125x12x3
NECK RAISE 50x12
DECLINE DB PRESS 70/20 100/15 100/12
SKULL CRUSH / CGBP SS 60/20/15 80/12/15
CBL KICKBACK 15/20
HIIT CARDIO TREADMILL 30 - 40 sec (7.5) 1min low (3.5) 15 min mile
8/1/10
Messing with bands today, I liked the added resistance it offered on squats and rows, not sure how much resistance it addes tho.
BACK SQUATS 135/15 225/12 315/10 315/7 (Narrow Stance)
BACK SQUATS W BANDS 135/10 225/10 315/7
UR ROW WITH BANDS 95/15 95/15 135/5 (Weights were hanging from the bar w the bands)
W/O BANDS 135/12 135/12
BB CURL WITH BANDS (Weights hanging from the bar)
95/12 95/12 95/12
FM FLYE 50/20 80/15 80/12
Did some old man crunches, and 3 sets of leg raises
TREADMILL walked at 3.2 for 1min and ran at 7.2 for 40 sec (13.15 mile)
8/3/10
PULLUPS AMAP X5 7/5/7/6/7 (32)
DB ROWS 80/15 100/10 100/10 125/5 125/4
DB INCLINE PRESS 1 HAND 50/15 80/15 100/10 100/10
FLAT BP 135/20 (RG) 225/20 225/17 225/13
FACE PULL 50/15 65/15 80/10 50/12
LEANING DB LAT RAISE 30/20 50/12 50/10
COMPLEX
10 CHINS / 10 DIPS / 10 WTDPU(45) X3
8/5/10
DL 135/10 225/8 315/1 365/1 405/2 (PR) 315/7 315/5 225/12
DB SHOULDER PRESS 40/20 80/12 100/12 105/6 60/25
DECLINE BP 135/20 225/13 (Too Much Pain)
DECLINE HS 3PLT/15 (unfortunately this may have to leave my repertoire for a while)
CBL PD STACK/15 STACK+30/15 STACK+30/11
BB COMPLEX (95lbs) 20 SLDL/15SQUAT/15/PUSHPRESS/15BBROW x3
Despite the recurring shoulder pain with the decline BP this was one the best sessions I have had in some time. Quick, intense and I felt strong and full of energy. I need more like these…3x5 , 1 or 2 single joints and a form of cardio wether it be Intense Cardio, Complex whatver…
405 x 2 kapow! Nice job. I better get after this before I have absolutely no chance.
how about neutral grip decline db’s. Loading might suck for the shoulder though. do you tuck your elbows or flare them when benching?
what’s this cardio stuff all about? getting purty? lol