[quote]theuofh wrote:
I really don’t think slow steady-state cardio will help your lifting much. Just keep sweating and suffering through your sets, and after a couple weeks you will be in better shape.
Back off on weight a bit or extend rests an extra 30 sec - 1 min or so, then either add weight or decrease your rests over the next 4 weeks.
Or instead of slow cardio, try adding some heavy dumbbell/kb swings, c2 rower intervals, or just a more glycolytic movement pattern as a 5-10 minute finisher after your lifting.
Slow cardio is really just good at getting you good at doing slow cardio. It does burn calories, but thats more of a bad thing unless you are dieting and you look lean enough.
Just my opinion. Good log by the way and nice progress in your training. [/quote]
Thanks, I’ll definitely take this into account. But I was thinking more along the lines of trying to add in some sprints, difficult stuff that will actually affect my VO2 max. Of course, I’ll adjust them around my recovery schedule accordingly.
[quote]ransom.holland wrote:
That One Guy wrote:
musicma1n1 wrote:
That One Guy wrote:
Nov 12 09
ME Pullups 30 x 6.5 reps
RE Back Squat 225 x 10, 8
Split Squats 40s x 8, 8
Forgot to do some bicep work.
Yeah soo…my conditioning is definitely hurting my sets here, it’s kinda pathetic. As much as I hate it, I might have to add some cardio days =((
I haven’t read the entire log, but why are you adding MORE cardio?
When I said “my conditioning” I didn’t mean cardio, I meant “my conditioning” as in my muscular endurance. I was panting like crazy.
If it’s conditioning try lowering the rest between sets and including reps in the higher range 15-30] within 70% 1RM along with your heavy sets as well. It’ll take time, but you’ll get it. Plus weightlifting is anaerobic, your suppose to be breathing hard afterward lol.[/quote]
Mkay, I’ll buckle my head down and force my body to adjust on my light sets.
Well, I’m not talking about “just” light sets. I mean you probably already know the rep scheme for endurance and you probably already practice some types of super-set training. Your ability to sustain all-out maximum running speed is an example of anaerobic endurance. I think you began working on the endurance area of weight training the closer you get to two minutes of straight lifting, but don’t quote me on that. I’m just saying adding more time under the weights during your whole set should get you there.
[quote]ransom.holland wrote:
Well, I’m not talking about “just” light sets. I mean you probably already know the rep scheme for endurance and you probably already practice some types of super-set training. Your ability to sustain all-out maximum running speed is an example of anaerobic endurance. I think you began working on the endurance area of weight training the closer you get to two minutes of straight lifting, but don’t quote me on that. I’m just saying adding more time under the weights during your whole set should get you there.[/quote]
Yeah I know dude lol. “light” sets only meant 11+ rep range, which I consider light and I rarely have worked in that rep range.
Nov 16
Face Pulls Heavy 6-10 reps
ME Military PRess 135 x 3, 155 x 3 (Gonna go lighter on the second to last set)
DB Row (no straps) 80 x 12, 11
Barbell Row (got some straps from Bug, had some trouble figuring them out lol)
185 x 12, 8
Took some extra days off and have been eating a ton, body feels great. No kinks, ready to go ha.
[photo]25759[/photo]
My new back photo, one month to the day back shot compared to another I have in my photos. Gonna post up today’s workout in a bit.
November 18, 2009
HIT 4 PLATES FOR THE FIRST TIME! WHOO!
Hyperextensions
Rack Pulls 365 x 3, 405 x 3!! (Most I’ve ever pulled)
Barbell Curls 75
RE Bench Press 185 x 8, 135 x 15 (12 3)
DB Bench 65 x 8ish (Was totally fried after the Bench Press, tried a couple other exercises but my chest was done.)
Dips
I guess I’m one of those lucky few that are chest bench-pressers, my chest was done and my triceps tired too, I called it a day after some Dips. That’s the first time I’ve used 4 plates on any exercise so I’m pretty stoked, of all my exercises in the past few months I think my rack pulling has gone up the fastest. I think it’s no coincidence that my traps have been creeping up my neck.
Nov 22, 09
Standing Rope Rows
ME Bench Press 135 x 3 x 3 185 x 3 225 x 1, 1, 1 PR 2
Seated DB Hammer curls 32.5 x DC RP 26 (14 7 5)
RE Deadlift 335 x 4, 3 (Thought I’d get more, added in an extra exercise to compensate) (Touch and Go)
Barbell Shrugs 265 x 10, 8
Rope Cable Horizontal Rows 120 x 10 (breathing style)
Good day, going to be putting in more rope exercises like rows so my grip strength can start catching up faster, it’s coming along though.
Nov 30
Back in the game after the break, feels good. Got a new pre-workout stim thing, Dyna-pep, it’s pretty good. Tiny shot, like the size of a USB and it’s got a twist-top like the koolaid plastic bottles. Feel great, took it pre-workout and after a hard workout I’ve got a nice… well I guess “buzz” going on and it felt “good” to push it in the gym. Will be expensive to use all the time though… Anyway…
hyperextensions
ME Barbell Row 225 x 4, 245 x 3 (ugly reps, gonna lower the second to last set weight.)
RE Bottom-position Smith Shoulder Overhead Press 140 x 7, 90 x 10 (weight on bar) (breathing style)
DB Curls 2 sets 35 pounds
Skip Laterals 30 x 15 reps
Rope Lateral Cable Raises 40 x 2 x 8ish reps
Standing Calve Raises
Keep it up everybody.
Nov 30
Back in the game after the break, feels good. Got a new pre-workout stim thing, Dyna-pep, it’s pretty good. Tiny shot, like the size of a USB and it’s got a twist-top like the koolaid plastic bottles. Feel great, took it pre-workout and after a hard workout I’ve got a nice… well I guess “buzz” going on and it felt “good” to push it in the gym. Will be expensive to use all the time though… Anyway…
hyperextensions
ME Barbell Row 225 x 4, 245 x 3 (ugly reps, gonna lower the second to last set weight.)
RE Bottom-position Smith Shoulder Overhead Press 140 x 7, 90 x 10 (weight on bar) (breathing style)
DB Curls 2 sets 35 pounds
Skip Laterals 30 x 15 reps
Rope Lateral Cable Raises 40 x 2 x 8ish reps
Standing Calve Raises
Keep it up everybody.
Dec 2
Face Pulls
Low Rope Cable Pulls (standing)
ME Pullups 30 x 7 PR, bodyweight x 7 (counting it as a PR, b/c I was holding the DBs in between my feet and not off a dip belt, so it was harder)
RE Barbell Hack Squat 205 x 12 (breathing style) (Cool exercise, will be using it more, fries my quads better than I expected, gotta get used to em though, start pushing the weight up)
Overhead Standing Tricep Extension 80 x 12, 9
Stiff Legged Deadlifts 315 x 5 (touch and go) (breathing style)
Standing Calve Raises Dc style
DC RP
Rest-Pause
breathing-style
PITT-Force
Drop sets
Jan 19 2010
Back Squat
Ramp to 275 pounds 3x3 (belt)
Lower to 225 pounds 3x3 (no belt)
Bottom Position Front Squat
Ramp to 185 (belt) 2x3
SLDL
Ramp to 225 pounds 3x7-10 (no belt, no touch)
Cybex Machine Squat One-Leg
90 pounds 1x8
110 pounds 2x8
Rack Chins
35 pounds 3x5-8
Incline Situps
1x12
[quote]bugeishaAD wrote:
When you gonna get big? :)[/quote]
LOL, when I start eating.
