[quote]dejavued wrote:
8 chinups!! hell yeah. ur getting soooo close to 10. nice!
have you ever seen videos of people doing a SUPER slow chinup?? like over an entire minute?? ever try anything like that?? [/quote]
10 is close enough to taste!
I’ve never seen that super-slow stuff. It sounds entirely painful, but yet somehow intriguing.
Today’s workout: 2 hr 35 min. moderate effort bicycle ride.
As much as I abhor rest days, I think I need one tomorrow. We’ll see…
rest days make u stronger.
just sayin.
deload is the shit.
Deload is hard for a person who dreams about box squats.
I do love to ride, and temperate fall days provide the perfect weather for it. Rain is in the forecast, and its sunny now…argh.
Today’s workout really benefited, I think, from yesterday’s ass-sitting and carb-eating.
Bench Press
65# 3 x 10 reps ← this is a rep PR by 1. All the reps were chest-touching.
Back Squat (to bench)
Bar 1 x 10 warmup
70# 1 x 10 easy and upper body tight
85# 1 x 10 a bit more challenging at the end but upper body still good
105# 1 x 10 the last rep had some forward lean but all, in all, I was pleased. Next time, I’d like to try this with steps and risers, because I think the bench I used was just a hair above parallel which is not where I want to go.
Seated Overhead Press
Bar 1 x 10 (with some assistance, not much) I’ve never done this before, and think I can press the bar at least a couple of times on my own next time.
Walking lunges - once around the gym parking lot (people, this is a BIG lot) holding two 10# plates
Skullcrushers with 25# plate
1 x 30 reps
Bench dips with 25# dumbbell on legs, 30 reps, immediately followed with no rest by 20 unweighted bench dips
Chest-supported Rows
30# 1 x 20 reps ← weight and rep PR
DB Biceps Curl to Shoulder Press
12.5# 1 x15 reps
Lots and lots of ab work. I almost never can bring myself to train abs if I’m not made to by the trainer-guy. This is why I pay him the money – to make sure I do shit that I hate.
I felt strong in the gym today and can’t wait for my next workout on Friday!
Good job on the PRs!
The step and risers is what I did today. I had my buddy tell me when I was at legal depth (hip crease below top of knee) and it was at 5 purple risers and the step. It’s really helpful having that back there to tap and know when you’re at depth. I like squating to the 14" bench but I know it’s not low enough. I was looking at the step like gosh, that is way down there!
Nice work out- how long total?
Do you find balance is an issue for you on the lunges? If not any tricks or pointers? I have been known to fall- as you may guess it is much embarassing.
[quote]candygram wrote:
Nice work out- how long total?[/quote]
This was an hour workout with my trainer-guy. That’s how I know the time – cause I pay him for it. When I go to the gym on my own, I rarely time it!
I’m right there with you! On walking lunges my balance is better than reverse lunges or regular lunges in one spot, on which I’ve been known to fall over. I did several “balance checks” today on the walking lunges…simply stopping to readjust my position before doing the next lunge.
I thinks its just practice, practice, practice and having the chutzpah to fall over sometimes and just laugh it off.
I hear ya on the abs work. It is (one of) my weak point, for sure. A lot of what we do, I sure can feel my abs though!
I like seeing PR’s in your workout.
And I would so pretend to aim for you if I saw you lunging outside my gym when I pulled up. Honking, flashing lights, everything.
Knee (lunge) stability has a lot to do with the strength of your VMO, from what I’ve heard. (VMO= vastus medialus oblique, aka, teardrop on the insides of your knees) Bulgarian split squats are good for this, and so is… gasp… static lunges. Try them with no added weight, and very slowly.
Hey Kimba, nice job… what’s a “chest-supported row”?
As for abs, I find that ab rollouts with the bar make ab work a lot more enjoyable than crunches. Have you tried those?
since we’re talking abs, I’ve been adding them in at the beginning of my workouts as part of my warm up…
nothing fancy, just crunches and leg raises,etc…
now that Im losing more fat, the fat I do have left is more squishy if that makes sense, lol…time to tiiiighten everything back up!! 
[quote]CBear84 wrote:
I like seeing PR’s in your workout. [/quote]
x2
And when I’m carrying plates, I couldn’t even flip you the bird! Unfair!
At one point I said aloud to the oblivious mom on her cellphone driving the mini-van straight at me, “Please don’t kill me, bitch.”
Agreed – these are killer and I’m always tempted to cheat them by not going low enough.
[quote]arachne12 wrote:
Hey Kimba, nice job… what’s a “chest-supported row”?[/quote]
I do them two-arm, with dumbbells like this:
[quote]As for abs, I find that ab rollouts with the bar make ab work a lot more enjoyable than crunches. Have you tried those?
[/quote]
No, but I really should! The weight room at my gym is kinda small, so floor space for this is limited – that probably is the sticking point. I do the ab wheel rollouts, and those kill too.
Yesteday’s workout was a typical Friday night workout – some good, some not so good. My primary goal was to figure out a box height for a box squat that would put me at the right depth. I’m not entirely sure I accomplished that goal.
Back Box Squat – First I set up a step with four risers
Bar 1 x 10 warmup
65# 3 x 5 reps
But after looking at the film, it seemed to me that my hip crease was only even with my knee, not below it. So I took out a riser and went with three risers.
65# 2 x 4 reps (three risers) This was really hard for me to get this depth, yet not pitch forward. Also, I really noticed that my right side tends to take over from my weaker left side, for kind of a “wiggle” on the way up.
I put the fourth riser back in and tried:
85# 1 x 3 reps. This wasn’t as hard for me as the lower box with the lighter weight. Still, 3 reps was all I could crank out with losing any semblance of upper body form.
So, I’ve got to decide which box squat depth to train: three risers or four? Or perhaps a plate on top of three risers as a compromise position…
Seated Overhead Press
Bar 1 x 10 reps – I did these for the first time on Wednesday with some assistance, but tonight I needed no assistance. Onwards to do sets, then perhaps actually add weight on the bar. I do so love throwing the bar over my head.
Cable Pull-throughs
115.74# 1 x 10 reps
126.76 2 x 10 reps ← PR. This weight was challenging because the weight keep pulling me back off balance. It took everything I had to stay upright and do the pull-throughs.
T-pushups (with 5# weights in each hand)
16/10/10
Hip thrusters (up on two benches) I had been wanting to try the “air humping” shown in this article:
and I’m not shy to hump in public.
Unweighted - 10 reps
6# med ball - 10 reps
10# med ball - 10 reps – These were easy, but my glutes were burning. I need to figure out how to weight these better.
Dips
10 with 5# weight ← PR, this is the very first time I weighted my dips. Ever. Happy!
2 x 10 reps BW
Depth with the 3 looks good!
Since I read that article I’ve started adding barbell hip thrusts into my assistance work. Beware, you butt will be sore!
The box helping you find depth is a good thing… you don’t have to pick one height to keep it, though.
I’ll suggest moving it closer so you don’t have to spend so much energy walking back to it.
3 risers + 1 plate should be perfect for parallel, though.
Keep stretching your hip flexors!!!
[quote]rcfromdb wrote:
Depth with the 3 looks good!
Since I read that article I’ve started adding barbell hip thrusts into my assistance work. Beware, you butt will be sore![/quote]
I’m glad I’m not the only one doing these! If I can clear some room for myself in the weight room for the barbell hip thrusts tomorrow, I’d like to try it. I think I can handle the bar weight, at least.
[quote]CBear84 wrote:
The box helping you find depth is a good thing… you don’t have to pick one height to keep it, though.
True.
I’ll suggest moving it closer so you don’t have to spend so much energy walking back to it.
3 risers + 1 plate should be perfect for parallel, though.
Keep stretching your hip flexors!!! [/quote]
3 risers plus 1 plate is the winner! Yeah, I know its not for forever. But I feel that I have such a limited time to train squats, I’m trying to do so efficiently. And, I’d love to master the feeling of what is “low enough”.
Hip flexors – thanx for the kick in the ass on that.