back on the treadmill 30 mins 3.5 mph 4.0 incline heart rate at end 121…
[quote]damutt wrote:
back on the treadmill 30 mins 3.5 mph 4.0 incline heart rate at end 121…[/quote]
More of what my fat ass needs to do.
well in an attempt to not be an O.C.D lifter I am changing nothing on my plan no 3 day a week lifting I will just add in the L.I.S.S cardio to keep me motivated and help with my fat loss…
30 mins of l.i.s.s 3.5 mph 4.0 mph
so worked an extra 6 hours last night and didnt get home till 5am… no work out today…
Poor baby
Military Press
barx10
65x8
85x6
112.5 x 3
120 x 3
127.5 x 7
moved my grip in on these I was having alot of pain in my left shoulder so now I am holding the bar a thumbs length from smooth part
flat bench press paused at bottom for a quick second
155 x 10, 10, 10
used 3 different grips on these tring to figure out where I am strongest and wide grip wrist hurt a little index finger on my rings, med grip or ring finger on ring felt grea and narrow grip which is what I normally I think I am going to go with medium grip for these nowâ?¦…
Bent over rows
155 x 10,10,10
triceps pushdowns
57.5 x 10,10,10
weighted rack chins
45 x 5,5 55x5
full body chins to failure
2
well considering i only worked out once last week and once the week before I am still moving the weight up. I almost set a p/r on the mil press just 1 rep short but that may have something to do with me moving my grip in. I am ok with being a little weaker in the press to not have any pain doing it. everything else I made progress on. I never have the motivation I need to get myself started working out but once I am out there I am good to go.
Just watch your vids. Your squat is plenty deep! But it looks like you do a lot of foot dancing. I do the same and have been trying to break myself of it for some time. The heavier the weight, the less I dance, though.
Training looks good!
well my work outs have been few and far between, mostly just 1 session a week and I have been pretty down on myself but every time I get under the bar I set p/rs and lift more than before even on a 1 time a week schdule. I dont think this is optimal by any means but I am thinking that my 2 day a week program if I could get on it steady will keep me progressing for a little while any way and when it stops I will run a cycle of 3 day a week to see how that goes. Anyway here is todays workout
Dead lift
Warm up Body weight squat x20
deadlift
bar x 20
135x 10
185x 8
225x 5 added belt
280x 3
297.5 x 3
315 x 9 this is a rep p/r and a calculated max p/r 409.4055
front squat 145x 10 added belt 10, 10
weighted rack chins 10lbs x 10,10,10
dumbell side bends 45 x 20,20,20
rope cable curls 60 x 10,10,10
Today was also the first day I wore my Chucks who knows maybe thats why had such a good dead lift day.
Good boy.Now sit
well my active recovery for today was painting all the line for the football feild I should ahv e walked over 1500 yards pushing a line machine… should work I guess…
beter you then me.
Got bored at practice tonight so I ran a mile around the football field took about 9 mins not to fast but comfortable
[quote]damutt wrote:
Today was also the first day I wore my Chucks who knows maybe thats why had such a good dead lift day.[/quote]
Chucks are awesome.
Great job on the DL PR!
Bench press
barx20, 95x10, 135x8, 155x6
177.5 x 3
187.5 x 3
200 x 9 rep p/r calculated 1 rep max p/r 259.94
barbell Incline
145 x 1,
shoulder pain from hell, I need to start doing something for this left shoulderâ?¦…
rack chins 55 lbs 5,5,5,5,5
rotator cuff inner and external rotation
3x10 blue band
close grip bench 145x10 150x10,10
later rasies front and side 3x10 dumbells bare about 10 lbs
going to have to start doing shoulder rehab stuff I think I am having problems with my rotator cuff
Nice Job on the PR.
yeah its a shame I am probably going to have to drop mili’s and incline pressing for a few weeks to get all healed up. I got to work and it has to be pain free… progress may be slow but it will be progress I have the rest of my life to catch up to where I think I need to be.
well due to my new shoulder pain I got to talking to a buddy and we think that I have strained the rotator cuff. Alot of this is due to poor warm ups and little to no streching so that will be added to my routine and we also think that there is a bit of a muscle in balance since I am not doing as much back work as I am front work so I balanced it a bit better the main lifts are all the same I mostly just dropped incline bench press and any bicep iso movement and added some 1 arm rows and face pulls to help with the upper back area
Military Press
flat bench press 3 x 8/10
Bent over rows 3 x 8/10
triceps pushdowns 3 x 8/ 10
weighted rack chins 3x5
Super man / banana
Dead lift
rack chins 3x10
Front squat 3x10
Face pulls 3x10
Dumbell side bends 3x20
Bench press
rack chins 3x5
CGB 3 x10
One arm rows 3x10
Bent over bar archesâ?¦… 3x10
Squat
Weighted rack chins 3x10
stiff leg deads 3x 8/10
sit ups 3 x 20
Face pulls 3x10
built a box for touch and goes on the squat along with some other ideas I ahve brewing… anyway does it look like I am still getting depth sure seems close to me
10 min warm up on tread mill and some shoulder work then
Squat
warm up
bar 2 x 10
95 x 8
135 x 5
185 x 5
work sets
220 x 3
235 x 3
247.5 x 10 p/r reps and calculated max 329.9175
Weighted rack chins
15lbs 10,10,10 need to try harder to keep body vertical I keep wanting to thrust my hips and flatten my body out
stiff leg deads
185 x 10,10
205 x 10 this is the most I have done on these but I have never really done them before so I think I am still trying to fond out where I am supposed to be on them
decline sit ups
ezbar + 10
10,10,3 I was hot and ready to be done when I started these core work is my least favorite anyway and I failed on set 3 probably mental but I failed either way
stiff leg dead lift this is the heaviest I have ever gone. My back looks a little rounded but it felt really good. feel free to rip my form apart please