[quote]kpsnap wrote:
Thanks for the explanation. Still sounds complicated. Why not just do lying skulls with an EZ curl bar? [/quote]
It isn’t complicated at all - just sounds that way. Sometimes I will use an ez curl bar. Just depends what gym I am in when I want to hit my tri’s.
12/10 214.2lbs
jumping jacks and light jog warmup
3x8x265 deadlift from 4" box
3x8x100 neutral close grip cable lat pulldowns
3x12x70 reverse grip barbell bentover rows
3x8x55 bentover tbar one arm rows
12/12
Jumping jacks, pushups warmup
3x8x195 unbroken, 3x8x195 broken, 3x8x185 broken flat barbell benchpress
3x8x160 wide grip hammer strength press
3x15x15lbs cable crossover right only
3x12x45 rope cable curls
12/15 213.8lbs
jumping jacks and feet elevated pushups to warmup
3x8x70lbs seated calf raises
3x7x135lbs front squats all sets broken
3x5x270 leg press
3x12 hip thrusts (Contreras style between 2 benches)
3x8x75lbs cable pull throughs
this all sucked. getting over two days of flu and i just plain have pathetic leg strength.
[quote]kineticj wrote:
3x8x195 unbroken, 3x8x195 broken, 3x8x185 broken flat barbell benchpress
[/quote]
I’m probably being stupid but what does the broken/unbroken bit mean?
Nice, consistent training BTW.
[quote]FarmerBrett wrote:
[quote]kineticj wrote:
3x8x195 unbroken, 3x8x195 broken, 3x8x185 broken flat barbell benchpress
[/quote]
I’m probably being stupid but what does the broken/unbroken bit mean?
Nice, consistent training BTW.[/quote]
Thanks Brett! Consistency is my goal right now.
Not a stupid question at all. Unbroken is just my way of me noting if I completed all reps in a set without having to put the bar down in the middle of the set to rest. When I can get through 3 full sets of reps unbroken, it’s time to increase the weight a bit. There is probably a more accepted way to say what I am doing, but the broken/unbroken thing works for me.
I had the same question: broken/unbroken and was just going to ask . . . when I noticed the job had been done for me.
So a “broken” set of squats means you had to rack and unrack the bar mid-set? You don’t just push it and miss the lift? That’s what I do. Fairly frequently with squat, in fact.
[quote]kpsnap wrote:
I had the same question: broken/unbroken and was just going to ask . . . when I noticed the job had been done for me.
So a “broken” set of squats means you had to rack and unrack the bar mid-set? You don’t just push it and miss the lift? That’s what I do. Fairly frequently with squat, in fact.[/quote]
That’s pretty much it KP. Guess I’m paranoid to fail coming out of the hole and then having to dump the weight, even with the rack pins in place. If I barely make it to the top of my 6th rep, I’ll rack the bar for 30 seconds to reset and breathe and then back under the bar to finish the set.
12/17 212.8lbs 15.8%bf
jumping jacks, feet elevated pushups for warmup
3x8x55 dumbell javelin press only first set unbroken
3x8x75 hammer strength press
3x8x15 lateral shoulder cable raise
3x8xbodyweight smith machine skullcrushers
3x5 glute ham raise - just playing around
12/20
jumping jacks and feet elevated pushups to warmup
Just into my second set of deads, something went “POP!” and I ended up hobbling out of the gym. Workout over almost before it started. Next day and a half were agony.
12/22
jumping jacks and feet elevated pushups
3x8x195 all sets unbroken flat barbell benchpress
3x8x170 wide grip hammer strength press
3x15x15lbs cable crossover right only
3x10x30 dumbell curls
12/23
jumping jacks and feet elevated pushups to warmup
3x8x70lbs seated calf raises
3x8x135lbs front squats all sets unbroken - woohoo!
3x8x270 leg press
3x8/70lbs glye bridges with shoulders on bench (Contreras style)
3x10 kneeling body bar cable twists
12/26
jumping jacks and feet elevated pushups warmup
3x8x95 seated barbell military press
3x8x160 hammer strength shoulder press
3x12x15 cross body cable lateral shoulder
3x10 dips
100 medecine ball slams
12/26
500m c2 row and feet elevated pushups to warmup
3x8x95 close neutral grip cable pulldowns
3x10x140lbs hammer strength lat pullovers
100lb, 80lb,60lb farmers walks
10x15, 10x60, 10x70 preacher curls ezcurl bar
1000m c2 row
12/28 217lbs
2000m row 8:17.2
body bar oblique cable twists - push
3x10 smith machine situps
Smith machine situps? What am I missing here?
[quote]kpsnap wrote:
Smith machine situps? What am I missing here?[/quote]
What? You aren’t doing smith machine situps? It’s the latest thing!
I kid!
I put my butt on a bench, hook my feet under a loaded bar on the smith and lean back to do situps. Gives me a stretch in my abs I can’t feel any other way. I only do this every couple of weeks. Really the only direct ab work I ever do.
12/30 215.8lbs
500m c2 row and feet elevated pushups to warmup
3x8x60lbs dumbell decline bench press
3x12x95lbs reverse grip barbell benchpress
3x12x15lbs cable flyes
pushups pushups pushups pushups
5x5x135lbs back squats to bench - just trying to figure this out
100 medecine ball slams
[quote]kineticj wrote:
5x5x135lbs back squats to bench - just trying to figure this out
[/quote]
What are you trying to figure out?
Never seen anyone doing smith machine ab work before!
[quote]kpsnap wrote:
[quote]kineticj wrote:
5x5x135lbs back squats to bench - just trying to figure this out
[/quote]
What are you trying to figure out?
Never seen anyone doing smith machine ab work before![/quote]
Kp - I’ve never really worked my legs before. I’m currently doing front squats as part of my workouts, but would like to move to back squats in a few weeks. So I figured I would play around with a relatively light weight. I have found that if I squat down til my butt just kisses a weight bench, I’m going to just below parallel, which is plenty deep enough for me. I’m also trying to get a feel for the bar on my back, and how/what to do with my arms/shoulders/lats. Right now when I hold the bar on my back and hold the bar in the position that I understand is best for back squat my shoulders just scream at me. I need to work on my flexibility.
I love the smith machine. Great for glute-ham raises, situps, chinups and rack chins.