12/2 bis tris
bar curls
warms then 7X115 6X115 8X105
alt dumb curl
10X50 10X50
nosebreakers
6X115 7X105 7X105
seated tri ext
14X80 10X90
straight bar tri cable press
14X200
ab wheel 8 7 8
things are going well - legs are coming along slower than id like but that is ok, and kind of expected with the neglect they have received. almost time for my week off (sposed to take a week every 2 months on this routine). it is gonna be hard for me to stay out of the freeweight area. i hate doing cardio.
Great work doing both tough cardio and strength training. I did similar 12 oz curls over the Thanksgiving weekend. I may have even upped the weight to 16 oz.
12/9 last workout for a week
bis tris
bent bar curls
warms then 9X115 7X125 5X130
alt dumb curl
8X55 10X50
nosebreakers
8X120 9X105 7X105
seated tri ext
14X80 11X90
straight bar tri cable press
14X200
ab wheel 7 superset 20 crunches X2
heres a preview of my next 4 week stint, any suggestions appreciated
Monday
Exercise Sets Reps
Dumb Press Standing 3 4-6
Bar Military Press 2 4-6
Dumbell Side Laterals 2 4-6
Nosebreakers 2 4-6
Bar Seated Tri Ext 1 4-6
Tricep Pressdowns 3 4-6
muahaha - well the plan is 1 body part per week for the most part so in essence i get 5 or so days of rest per part.
the only thing that really gets worked a bit extra would be the tris during press day and back in my stiffleg dl. its a pain to work in the cardio and i am getting stronger but fatter as a result.
did the first couple of workouts this week. between trying some new exercises and using new equipment, it didnt go so well.
12/15 shoulders tris
standing dumb press
warms then 65X8 70X3 65X8
never done these before - tough. had some stability issues
there is no military bench in the gym that i go to at night. they removed the smith machine and replaced it with some new type of rack that has a bar which moves up and down and back and forth. it is restricted in the side to side movement. ill call it the funky rack, not sure what it is really called. i had to stick a moveable bench in there to do mil presses. didnt go so well.
funky rack bar presses
135X5 135X7
dumbell side laterals
35X9 40X6
nosebreakers
warms then 105X9 115X5
inclined nosebreaker
105X10
straight bar cable tri pressdown
full stack (200)X14 200+35plateX6 200X14
kinda an unfulfilling w/o - didnt really wanna go, didnt really feel 100 percent, but i got it done. had troubles with new exercises and rack.
12/16 legs
front squats
warms then 135X10 135X10 135X8
horizontal leg press machine
250X10 310X8
racked widegrip stiffleg DL
185X10 225X10 225X8 - grip failure - need straps next time
did a test run on the funky rack with 25 lb plated on each side for sldls (can go all the way to floor). felt good to go lower. think i am starting to lose a little of my mobility/flexibility issues. gonna switch to the funky rack for next sldl session and lower weight.
funky rack calf raises
135X10 135X10 155X10
had a tough time keeping balance here - the smith machine was much easier.
seated calf raise
100X8
again - had a long day at work and didnt wann go, but went anyhow. hopefully my morale will improve.
12/17 back/abs
well had to change the routine a little. switched out a lot of the cable stuff for chins. nothing get me sore like the chins/pulls.
chins
warms then BW+25X13 BW+50X8 BW+75X3
vbar pullups alternate head on each side of bar - i think they are called mountain climbers or something
BWX10 BW+25X8
bar rows - never realy done these kinda shakey
115X10 115X10
single arm cable row
160X10 200X9
leg lifts
15 15
cable crunches
200X20 200X20
kinda mediocre w/o just cant get it together this week
thanks ff. ive come a ways in my ab training. it was essential for proper recovery from my back injury. this is just a cable machine where u put the pins in - its not the type where u load plates or anything. i am not sure how accurate those #s really are.
either way im still a novice when it comes to the ab wheel of doom. that will humble almost anyone. it pretty much sits and gathers dust right where i leave it in the gym until the next time i desire some more punishment.
will do eco - merry christmas/ happy holidays to u and all of the t-crew.
training update - ive been a slackass lately the last few day not doing my cardio and gorging my belly and drinking my fair share of suds. i tweaked something in my left elbow and forearm on thursday doing chest.
i am going to have to recover and reevaluate. it has become quite obvious that with this low rep hi weight routine a training partner or proper equipment is essential. something is going to have to change.
i had a heck of a time trying to get 95 lb dumbells into position on a decline bench by myself to do some presses. i tried in vain a couple of different ways and eventually left frustrated, disgusted and hurt.
ahh well i guess the workouts cant always be good. been a tough week. gotta keep positive. cheers.
12/18 chest
incline dumb press
warms then 95X8 105X6 100X7
flat dumb press
100X7 95X6
decline dumb press - fiddled with trying to get weights into position and couldnt, left disgusted and injured my left arm somehow
12/23/ bis/forearms
bar curls
warms then 105X9 115X5
didnt feel right with injury so i decided to do more reps than weight
dumb hammer curls
35X17 35X20
bent bar curls
95X15 95X14
incline crunches
BWX25X6
12/29 run 3 miles 30 mins
12/30 shoulders/tris
standing dumb press
warms then 65X7 65X8 65X6
bar press to chest
135X6 135X9
dumb side laterals
35X10 40X7
nosebreakers
115X7 115X5
incline nosebreaker
105X9
straight bar tri cable pressdown
200+35plateX7 200+35plateX7 200X14
incline crunch
BWX20
cable crunches
200X20X2
12/31 run 3.5 miles 35 mins
feels good to run again. i am getting fat from beer and overindulgence of food around the holidays. i cant tell you how many oyster shooters ive done in the past three weeks (more tonight!). mmm beer. i am going to be hardcore dedicated and ripped in 2009. ill raise the glass to dedication, health, acheiving goals and prosperity later tonight. happy new year to all.
1/6/09 legs/traps
front squats
warms then 135X10 135X10 135X10
horiz leg press
290X10 330X10
3D Rack stiffleg DL
95X10 115X10 135X10
holy crap are my hammies blasted today. i have finally gained the flexibility to go nearly to floor and the devastation ensues.
3D rack standing calf raises
135X10 155X10 175X10
little plastic stepper kept caving in - annoying
seated calf raise
100X10
bar shrugs
warms then 275X10 315X1 - grip failure - forgot straps
275X9
dumb shrugs
95X17 100X20
felt REALLY good to get in and move the iron a little