[quote] username42 sayethest:
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Hamstrings were sore after the first 15 min. Possible from rows?
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Oh, definitely - especially if you’re doing strict rowing. Those hamstrings are working in a static fashion to keep the trunk angle constant. There’s no other area in your training where they will have to contract for a longer period of time than in rows.
UN- You’re doing pistols? that is great stuff…I would look like a drunken sailor trying to do those. I struggle enough with single leg RDLs…Nice session.
Thanks DCA, I figured thats why, I do try to keep my body at a 90 degree angle on those.
OG, the pistols are to a bench for now, I dont think I’ll get to be able to do them without this time around, but I will try.
8May10
N.G. Chins 80x 5,5,5,5,4,4,4,3,3,3
Dips BWx 5,5,5,5,4,4,4,3,3,3
15min
SLDL 55x 5,5,5,4,4,4,3,3,3 FG
15min
Straight Bar Curl, 50x 10,10,8,10
Not much new to report, the FG’s on the SLDL’s are killing my forearms, is it wrong I like that?
10MAY10
Seated Shoulder Press 35x 5,5,5,5,5,4,4,4,4
VBar Row 140x 5,5,5,5,5,4,4,4,4
15 min
Pistols to bench
4,4,4,3,3,3,2,2,1
15 min
Left shoulder still had a bad track to it at a lower weight, need to work on that
Pistols to a lower bench, basically parallel, much harder, ended up droping the last 1/4 bit of the way down on most of them. It seems to get harder the lower you go.
And I picked up a screw in the back tire of my bike. 300 dollars later leaves me wishing they could do patches on those things. Maybe a 10 ply next time around, worked on old 4 wheel drive truck pretty well.
Had no idea they can’t patch a bike tire. ouch!
Help me out, what’s a “pistol”? Not your basic Tupperware-Style Glocks and 1911’s?
Yea, no. A pistol is a one legged squat. Hard to do, which might explain why I am liking them so much. I hope to be able to do them without the bench by the end of the year, once I go back to 5/3/1, they will be in my regular rotation.
11MAY10
Jesus, am I this out of shape. It’s one thing to not be able to do a cardio(ish) program someone else designs, but to not be able to do one of your own? I have done something that kicks my ass and I’m keeping on it till I get good at it.
30 KB Swings 15 per side
20 push-ups
20 KB High Pulls 10 per side
20 Spread Eagle Sit Ups
16 KB Snatches 8 per side
This routine is 4- 4 1/2 minutes rest 2 min repeat 3-4 times.
I got through one and a half. Its a 45lb bell. I was hoping to breeze through these and go back to 55lb. But after this dismal showing it will be a bit. I plan on doing this 2 days a week and on the third day either this same one or a six minute tabata routine. Looks like a have a ways to go to reach at least this goal before I start trading out exercises. My cardio sucks.
12MAY10
NG Chins 70x 5,5,5,4,4,4,3,3
Dips BWx 5,5,5,4,4,4,3,3
15min
SLDL 55x 5,5,5,5,4,4,4,4
15min
DB Curl 32.5x5x4
God I hate when that happens to one of my tires and its usually shortly after I put a new one on!!
And that cardio routine would kick most people in ass! I know it would me…hey, maybe you should consider 5am sprints!!
Yea, I’m hoping to avoid the twice shortly apart, I think I should get the tire protection, it would have paid for this already. I think I will keep with this routine, 5am is just waaay to harsh.
13MAY10
30 KB swings 15 per arm
20 pushups
20 KB high pulls 10 per arm
20 spread eagle sit ups
16 KB Snatches 8 per arm
6min
3 1/2 min rest
24 KB swings 12 per arm
20 pushups
16 KB high pulls 8 per arm
20 spread eagle sit ups
12 KB Snatches 6 per arm
The second round took longer than the first. I was having to rest more in between switching arms and exercises. My goal is to able to flow through the entire round with little to no stopping. And then I can bump back to my 55lb bell. But that seems a long ways away.
Very cool workouts. You must be shaping right up.
“Spread eagle” sit ups? Flexibility? And I agree, that workout would kick most people’s ass.
HEL, not so much for flexibility, hadn’t thought of it that way. Just legs out in a v, something different.
ECO, I prolly wont start seeing results from these workouts for about a month or so. But they are kicking my ass.
14MAY10
Seated Shoulder Press 35x 5,5,5,5,5,4,4,4,4,4 FG
VBar Row 150x 5,5,5,5,5,4,4,4,4,4
15min
Pistols BWx 3,3,3,2,2,2,2,1,1,1,1,
Left shoulder felt alot better on presses, 1 more workout then move up in weight
Pistols just sucked today. Still not droping under control all the way down, and today the up part sucked as well. They kicked my ass today, just have to go again next week, strive to be better and all that.
17MAY10
Assisted N.G. Chins 70x 5,5,5,5,4,4,4,3,3,3,3,
Dips BWx 5,5,5,5,4,4,4,3,3,3,3,
15min
DB SLDL 30x 5,5,5,4,4,4,3,3,FG
15min
Cable Curl 30x10 40x8 50x4
Grip was giving out on the SLDL’s. Those FG’s work. And my hamstrings didnt hurt, but my lower back did, so I’m hoping its just as good.
Wasn’t realy thrilled with the cable curls, might leave those out for a while, Need to bring up the biceps without spending a bunch of time and reps on them. Think I will work them for one set at the end of each workout. See what that does. I dont know why I dont want to spend a lot of time on them. Just dont.
Ate waaay too much yesterday. Friend had a pig roast as his place and there is always good food and free beer. Killed the healthy eating for the day, but damn worth it.
18MAY10
Kettlebell Cardio Death Routine
30 Swings 15 per arm
20 Pushups
20 High pulls 10 per arm
10 Spread Eagle Sit Ups
16 Snatches 8 Per side
6min
3min rest
Repeat
8min
The second set took longer than the first. But I didnt have to drop the number of swings. Throwing up at the end seemed like a good idea, but I decided to pass on it. 20 minutes later I am almost back to breathing normally.
Just got my Fat Gripz in the mail yesterday! Sweeoot!
OK I get what all the fuss is about. Thanks for recommending these UN42 they are gonzo awesome. BTW what weight of kettlebell are you using for the Cardio Death Routine?
EP, I’m glad you like them, I’m using them for my SLDL’s. Kills my forearms. For my cardio death routine I’m only using a 45lb bell. I hope to be able to work my way to my 55lb in a month or so. And then up to a 65 or 70lb bell.
19May10
Seated Shoulder Press 32.5x 5,5,5,5,5,4,4,4,3,3
VBar Row 150x 5,5,5,5,5,4,4,4,3,3
15 min
No pistols that day, legs were just hammered, and I ate so bad late the night before I still hadn’t digested it all. So a crappy workout. I was surprised I got through the first part.
20MAY10
I turn 40 this day and how do I celebrate? Thats right, KB cardio routine.
30 swings 15 per arm
20 push ups
20 High Pulls 10 per arm
10 Spread Eagle Sit Ups
16 Snatches 8 per arm
6 1/2 min 3 min rest, repeat. I was struggling for air till the end of the second set. I think next time I will try to get through some of my 3rd set.
21MAY10
NG Chins 60x 5,5,5,5,4,4,4,3,3
Dips BWx 5,5,5,5,4,4,4,3,3
15min
DB SLDL 30x 5,5,5,4,4,4,3,3,3 FG
15min
Free Motion Cable Curls 70x5,5,5,5,5 Left Arm 40x8
I know this is a long one, but I kinda slacked off on posting. I am looking to next week which will be my final week of EDT. Then a deload and back to 5/3/1. I need to get my numbers up, I’m getting behind on my strength numbers I think. And i’m ready for the change.
24MAY10
Seated Shoulder Press 32.5x 5,5,5,5,5,5,5,5,5,5 FG
VBar Row 150x 5,5,5,5,5,5,5,5,5,5
15min
Pistols to bench BWx 4,5,5,5,5,5,4,4,3,3,3
15min
BB Curl 50x8, 80x5x4, EZ Bar 60x6x6
Left Shoulder felt great, no pain
Pistols were to a taller bench this time, but was able to control decent better.
25MAY10
KB Cardio Routine
30 Swings 15 per arm
20 Pushups
20 High Pulls 10 per arm
15 Spread Eagle Situps
16 Snatches 8 per arm
6:30 work 3:15 rest
R2 7:30 work 3:15 rest
R3 20 swings 10 per arm
This one felt better. I didnt want to throw up and I was able to grind out some swings for a begining to a third round. It’s getting a little better. And I canstill breath at the end. I must not be pushing myself hard enough, yes, thats it.
Some great work going on here, UN! And did I see you sneak in there with a birthday? Happy Birthday Young man! hopefully you were able to take a birthday ride!!