[quote]Hennes wrote:
Stop weighing yourself everyday. How much gain do you expect in a week?[/quote]
Does it really matter? It’s not like I’m wasting time.
[quote]vision1 wrote:
Does it really matter? It’s not like I’m wasting time.[/quote]
You shouldnt focus on your weight but on your strength gain. The weight difference of a few days isnt necessarily muscle gain or loss. Weighing not more than once a month prevents that you make yourself mad about it.
[quote]Hennes wrote:
vision1 wrote:
Does it really matter? It’s not like I’m wasting time.
You shouldnt focus on your weight but on your strength gain. The weight difference of a few days isnt necessarily muscle gain or loss. Weighing not more than once a month prevents that you make yourself mad about it.[/quote]
It’s not like I’m worried about what I weigh, it’s just that while I’m resting between a set, or waiting for the squat rack, I just go weigh my self so I have soemthing to do.
September 14, 2006
WEIGHT: 192 lbs
This was one of the worst workouts I’ve ever had. My gym just got some new BBs and they are ALOT thicker. I decided to use them for my deadlifts but my grip pretty much failed after 1 rep everytime. Someone seeing that I was strugling lent me his wrist straps. Anyways, I learnt how to use them (was my first time), used them for a few sets, then dropped the weight and tried without straps for my grip. This didn’t work at all, my hands would get sweaty and the bar would slip out. I’m going to stick to the older bars until I get some chalk.
This set me off track for the entire workout.
Double leg lowering: BWx2x6
Bird Dogs: BWx2x12
Deadlifts: 135x1x8, 225x1x5, 265x1x3, 255x2x5, 275x2x3, 225x1x3
Pistols (with hand support): BWx4x8
BOSU Ball Leg curls + Ext. : BWx3x10
DB Dorsiflexion: 20x1x20, 40x1x20
September 16, 2006
WEIGHT: 194
Chinups: BWx1x4, BW+15x1x4, BW+20x5x4
Incline DB Press: 25sx1x10, 40sx1x8, 45sx2x8, 45sx2x6
Tricep Pushdowns: 20x3x12
External Rotations: 3.75x3x10
Pinching Plates
Isometric Front and Back Neck Bridges
Just for the record, I’m not sure what the 20 and 3.75 weigh from those two exercises.
September 18, 2006
WEIGHT: 193 lbs
ATG Squats: Barx1x10, 135x1x6, 185x1x6, 175x3x6
DB SLDLs: 75sx4x8
Zercher Squats: 95x3x10
1-legged calf raises: BWx1x15, BWx1x13, BWx1x11
Double Leg Lowering (slow negatives): BWx3x4
Supine Bridge: BWx3x10
PRs on the DB SLDLs but they felt easy so I should being going up for a while. It was my first time doing zercher squats, and they were a VERY good core exercise.
Question for you guys, do you think calves could be my weakest link for athletic performance considering I can only do about 15 reps of full ROM 1-legged calf raises?
September 19, 2006
WEIGHT 192 lbs
Bench Press: Barx1x15, 95x1x6, 135x1x5, 115x1x5, 125x2x5
Bent-over BB rows: Barx1x12, 125x2x8, 125x1x7, 125x1x6
DB Front Raises (slightly outwards): 12sx2x12, 12sx1x10
High-Low Cable Woodchops: 10x2x12*
Various scap exercises
Various neck exercises
*Not sure how much the 10 actually weighs
September 28, 2006
WEIGHT: 193
Bird-Dogs
Prone Bridge
Deadlifts: 135x1x8, 225x3x8
DB Speed-Skater Split Squats: 30sx4x6
Swiss Ball Leg Curls: BWx3x12
Various Ankle Exercises
For Deadlifts I used the thick bar, and next week for the testing I’ll go back to the regular bar. The speed skater squats had me too the point of almost barfing. I still feel sick almost 2 hours later.
Thought you fell off…How is training going? Improvements? Didn’t like the speed skaters eh?
Cheers
Pat
[quote]vision1 wrote:
September 28, 2006
WEIGHT: 193
Bird-Dogs
Prone Bridge
Deadlifts: 135x1x8, 225x3x8
DB Speed-Skater Split Squats: 30sx4x6
Swiss Ball Leg Curls: BWx3x12
Various Ankle Exercises
For Deadlifts I used the thick bar, and next week for the testing I’ll go back to the regular bar. The speed skater squats had me too the point of almost barfing. I still feel sick almost 2 hours later.[/quote]
[quote]Tags wrote:
Thought you fell off…How is training going? Improvements? Didn’t like the speed skaters eh?
Cheers
Pat
[/quote]
No, I was just in Paris from last thursday to tuesday. I’m not sure how the improvements will be. Next week is testing week, so I’ll see then. Probably nothing special since I missed a huge chunk of the workouts, but next phase should be better.
And the speed skaters were great, I think I went a little too hard with them though (too close to failure).
I’m going to the gym tonight, and will post up later.
September 29, 2006
WEIGHT: 192 lbs
Chinups: BWx1x8, BW+10x1x8, BW+10x1x5, BWx1x5
Incline DB Press: 45sx1x8, 45sx1x6, 45sx1x5, 40sx1x4
EZ Bar Curls: 70x1x10, 70x1x5 + 60x1x5
External Rotations
Neck Work
Support Grip Work (thick Bar holds with 225)
I was disapointed with the incline bench. I noticed today that the new thicker bars weigh more than the older ones. Both are olympic bars so I’m not sure if I was lifting less before than I though, or more now than I think.
Next week I’ll be testing my lifts. ATG Squat 4RM, Chinup 4RM, Deadlift 3RM, Bench Press 3RM. I’m going to use the older bars (narrow) for these tests.
testing squat and chinup 4RMs tonight.
GOAL: I’d like to squat 225 for at least 1 rep (not to failure). 205 for 4 reps. Of course these are high hopes. I should expect alot less since I missed half of the workouts.
I’m hoping for at least BW+30 for 4 reps of chinups
October 3, 2006
WEIGHT: 192 lbs
Squats: Barx1x10, 135x1x5, BW Squats, 185x1x3, 205x1x4 (PR), 225x1x1 (PR)
Chinups: BWx1x6, BW+15x1x4, BWx1x3, BW+35x1x4 (PR), BWx1x4
I got everything I wanted this workout. The 225 Squats felt light and I’m sure I could ahve done at least one more rep of it. The only problem is I think I only got to parallel, maybe even less. It’s not that it was too hard or anything I just got excited and started to lift up early. Plus I have a hard time judging my depth.
Chinups went good as well. 5 more than I expected.
GOALS FOR THURSDAY:
Deadlift: 295x3, 315x1 (not to failure)
This will be hard becasue I’m not sure if my gripping strength is up to that challenge.
Bench Press: 155x3
October 5, 2006
WEIGHT: 193 lbs
Deadlifts: 135x1x8, 225x1x5, 275x1x2, 295x1x2 (PR), 315x1x1 (PR)
Bench Press: Barx1x10, 95x1x6, 135x2x2, 155x1x2
DB DorsiFlexion: 40x2x15
Deadlifts were great. I could have done the 295 for at least 2 more reps, but I was saving energy for 315 that I thought I would need. 315 went up easier than 295 did a few weeks ago. I could have probably done it for 3 reps. The training with the thicker bar definitely paid off.
Bench Press was nothing special. I’ve been at that same point for about half a year. Not sure what I should do…
Next week my main lifts will be: Front Squats, Incline Bench Press, Snatch-Grip Deadlifts, Bent-over BB rows.
October 9, 2006
WEIGHT: 194 lbs
Front Squats: Barx1x8, 95x1x3
Hang Cleans: 95x1x6
Front Squats: 135x3x3
Back Squats: 135x1x10
1-legged DB RDLs: 45x3x8, 45x1x6
Zercher Squats: 95x2x10
Single-Leg Lowering: BWx1x12
Double-Leg Lowering: BWx1x5
This workout was kind of all over the palce, but that’s okay cause it’s only the practise week. I was suppose to find 4RM for front squats, but my ankle has felt wierd a few days, so I didn’t want to go all out. I’ll find this out next week. I’m also going to have to increase wrist flexibility so that I can do these without any pain.
Question: To get the flexibility in my wrists far enough to do front squats with no problem, too much? Would this give me too great of a ROM in my wrists (not enough stability)?
October 10, 2006
WEIGHT: 193 lbs
Scap Pushups: BWx1x12
Scap Pushups (on Bosu Ball): BWx1x12
Straight arm Pushdowns: 10x1x10, 15x1x15
Incline Bench Press: Barx2x10, 95x1x8, 115x1x3, 95x1x8, 125x1x3, 95x1x6
Seated Cable Rows: 50x1x10, 100x1x8, 90x3x8
1-arm DB Shoulder Press: 35x1x8, 30x2x10
Band Twists: Bandx2x15
Neck Work (front and back)
Pretty good workout. I used the thick bar for the incline bench press. With the seated rows the number is lower than the actual weight. With the older machine was was using WAY higher numbers. I don’t think these are as high as kgs, but they’re more than lbs. I’m not sure what the 10 and 15 represented for the straight arm pulldowns either. The last set of my 1-arm DB press was more of a push press.
October 12, 2006
WEIGHT: 193 lbs
Bird dogs: BWx1x10
Snatch Grip Deadlifts: 135x1x8, 185x1x5, 235x1x5, 285x1x2, 235x1x5
DB Walking Lunges: 45sx2x5
Leg Curls: 35x1x15
Swiss Ball Leg Curls: BWx1x10
Back Extensions: BWx1x10, BW+45x1x5 → BWx1x5
Pistols (with arm support): BWx2x6
A couple Ankle exercises
Prone Bridge (1 set)
Bad workout today. My gym was kind of packed, and the equipment was taken when I needed it. I also hate snatch grip deadlifts, I should find a new exercise to replace it. There’s no way I’m going to be able to use an exercise like that to test my 3RM. I even used 35s as the biggest plates, and a grip more narrow than snatch grip, but my grip still felt annoying. I was planning on doing step ups in the squat rack, but it was taken. Then I ended up doing many different exercises all for low sets. I also need to find my self some good ankle exercises because the ones I did were made up and sucked.
On friday (October 13), I ate a late dinner and didn’t have a ride to the gym until it was very late, so I just did some stuff at home.
Cable Rows - 8 reps
Close-grip pushups - 10 reps
I did supersets with these 2 exercises for 4-5 sets. Afterwards I did some neck work.
On saturday I injured my shoulder playing lacrosse so I didn’t go to hockey yesterday. Today my shoulder is almost 100% but I don’t want to risk it, so front squats will be replaced with leg press, and 1-legged RDLs will be replaced with 1-legged back raises.
I’ll post it up later tonight.
October 16, 2006
WEIGHT: 196 lbs
Supine Bridge: BWx1x10
Leg Press: 90x1x12, 225x1x6, 315x2x4, 270x1x5
Back Extensions: BWx1x15
1-legged Back extensions: BWx4x8
Leg Press Calf Raises: 200x3x12
Zercher Squats: 95x1x12, 115x1x12
Ab Circuit
Alright workout, but leg presses were TERRIBLE. First time my knee had a loud pop since I first started squats (about a year ago). Also after my last set I had a burning sensation in the outerside of my knee. It’s as if it takes all the weight and places it directly on the knee joint instead of the hip. Horrible exercise.
October 23, 2006
WEIGHT: 88 kgs (new scale)
1 -leg Supine Bridges
Front Squats: barx1x8, 135x2x5, 135x1x3
Back Squats: 135x1x6
1-legged back extensions: BW+10x4x8
Quarter Back Squats: 135x1x10, 185x2x12
Single leg Lowering: BWx1x12
Double leg lowering: BWx2x10
Front squats give me trouble, my wrists and fingers get very sore, and fail before my lower body does. They’re fine for the first 3 reps, but afterwards I start to get pain. I’m thinking I’ll do zerchersquats for the 3x8 next week, then come back to these for the 4RM. The quarter squats were explosive and a pushed up with my calves at the end of my movement, so I left out the calf exercise.