1/8/09 chest
incline dumb press
warms then 95X8 100X8 100X6
flat dumb press
95x9 95X5
decline bar press
225X10 245X5
1/9/09 bis
bar curls
warms then 115X8 105X10
dumb hammer curls
40X12 40X15
bent bar curls
125X6 120X6
1/12/09 shoulder/tri
standing dumb press
warms then 65X8 65X8 65X7
bar shoulder press to chest
135X8 135X7
dumb side laterals
40X9 45X8
nosebreakers
warms then 115X8 115X7
incline bar tri ext
105X11
straight bar tri cable pressdown
200+35lb plateX8 200X15 200X9
1/13/09 run 3.5 miles 35 mins
legs
front squats
warms then 135X10X3
horiz leg press machine
290X10 330X10
stiffleg DL
95X10 115X10 135X10
1/14/09 back
lat pulldowns
210X8 225X7 210X10
vbar pulldowns
225X8 225X8
lat machine rows
150X10 170X10 190X9
cable crunch
195X20 195X20
decline crunch
BWX20 BWX20
thanks ff - the training is a priority, it really keeps me balanced in both mind and body.
1/19/09 shoulders/tris
standing dumb press
warms then 65X8 65X8 65X7
these really rock my abs too
bar mil press to chest
135X8 135X8
dumb side laterals
35X10 40X9
nosebreakers
warms then 115X10 120X5
inc seated tri ext
105X13
straight bar tri cable pressdown
200+25lb plateX9 200X11 200X14
1/20/09 wheels
front squats
warms then 135X10 135X10 145X10
horiz leg press machine
290X10 330X10
stiffleg DL rackless
95X10 135X10 175X10
these are quickly becoming a favorite of mine
seated calf raise
80X10 90X10 100X10
cable crunches between calf raises
200X20 200X20 200X20
almost done with this months routine, over all i didnt like it as much as the other ones. hopefully next months is better.
begin this months new routine here. i am getting fatter, but my legs are starting to thicken and its not from fat.
1/28/09 shoulders/calves
seated calf raises
100X10 120X10
standing calf raises on 3D rack
175X10 225X7 225X10
3D rack bar mil press (no reg mil press @ gym)
135X8 145X7 155X6
do not like the 3D for mil press at all
dumbell side laterals
45X8 50X7
bent over side laterals
35X9 45X5
ganna have to reevaluate my for for side laterals. i think i have too much bend in my arms probably like 80 degrees, but am keeping my elbows even with my wrists. any insight appreciated here.
1/29/09 back
one arm dumb rows
75X10 80X9 85X8
vbar cable pulldowns
240X6 255X6
lat machine with cables thing
170X10 210X7
smith machine shrugs
315X10 335X5 275X12
1/31/09 legs
front squats
warms then 155X8 175X7 175X5
split squat lunges
BWX10 BWX10
stiffleg DL
185X9 185X8
leg curl machine
110X10 110X10
2/2/09 chest
smith machine incline bar bench
warms then 245X7 265X6 255X7
bar bench
250X3 crapped out 225X7 225X7
dips
BWX14
leg lifts
BWX15 BWX15
cable crunches
195X18 210X13
I looks like you enjoy working your chest more than your legs. I’m the opposite right now.
I see a steady increase in your leg work. Happy to hear you are seeing progress on your legs. I work the shit out of my legs and they’re still only 24 inches. I think I now have my legs at the point where they can only show results, I hope.
Your workouts are looking solid. I agree with on the need to keep a balance. If I don’t workout regularly I turn into Mr. Hyde. Keep up the great work, strength of mind and body is a great thing.
yeah S/L ive been chest heavy in my workout - mainly due to the old back injury but im trying to get the wheels back in shape and change that. a lot of the problems i ran into in my leg W/O when i began were mobility issues and the form problems that they created. i am slowly overcoming them now and getting a little more brave with putting on the weight. still get the pucker factor with my back issues though. thanks for dropping in.
holy crap, so busy with no time to visit…sorry. old company was a sinking ship, so i got a new job with a great new company. only problem is i am buried in work (cry me a river right). new schedule has seriously disrupted my w/o schedule.
i basically havent done jack in the past two months, but where there is a will theres a way. no more lunchtime workouts grrr. gonna have to start the early morning thing cause im too tired after work to get anything done. hope all is well with everyone and they are keeping up with their routines. stay strong. ill be back soon!
[quote]wasBr0k3n wrote:
eco - ill take that to heart - i am done with the smith machine for the most part as i dont like machines/ being constricted to my movements. unfortunately one of the gyms (ymca) i go to during lunch only has the smith and no squat rack (i know how lame).
ive switched my leg day to saturday anyhow so i can use the rack and bar at my local gym. i think that high rep/low weight thing will work well for my legs in this situation where they have remained virtually untrained. thanks for the idea. i dont think i can do the no rest thing btw exercises - yet. WB[/quote]
Some of the isolation machines are useful if you have back problems, as are high repetition exercises (cycling between pull-ups, chin-ups, dips and push-ups for example of an upper body high rep cycle – or cycling between bodyweight squats, dumb bell squats and lighter barbell weight squats).
standing overhead press - 9 X 145
DL - 10 X 325 (straps for my womanlike grip)
bench - 10 X 245
squat - 14 X 170
chins - 18 X bodyweight
i am now concentrating on strengthening my lower body and posterior chain - so my body is more balanced. i feel that this will be essential to preventing injury (again). i have no more trepidation on leg/back work. my cardio has also significantly improved. i run 3.25 miles in 30 minutes at least 2 X a week.
^ I came to this same conclusion a year ago, I have the history of 3 herniated disc’s in lower back. Best thing I ever did was what you are doing now, back has never felt better. I used to run a lot also, but the knees started giving out. So now I just push my prowler and carry my famers bars and fixing to get my Yoke bar in. Good luck man. Love the Avi by the way.
good deal dj…i just hope that i do not over do it but i am feeling strong, in the best shape of my life in most aspects except legs.
i am a busy mofo, so i am not going to post all of my assistance crap and daily workouts, but i will post some highlights and will give a general idea of how 5/3/1 is working for me and try to answer any questions if applicable.
this week is deload, so im deloading. last week’s big lifts:
standing ohp - 9 x 145
dl - 10 x 325 - never attempte 325 before so i was very happy with this
bench - 6 x 275 - actually 7 but spotter touched bar last one so i discounted it (said he didnt help) never attempted 275 before so i was pretty happy with this
rear squat - 12 x 190
deload is boring me to tears. i did run 3.33 miles in 30 mins yesterday but i have some serious pain in my right outer knee. gonna have to lay off the cardio for a bit. cant wait till next week where i can max my reps and assistance again.
have a little time so heres my first 2 week 1 5/3/1 cycle 2 w/os
12/13/10
overhead bar press warmups then
5 X 120
5 X 125
12 X 135
seated arnold press
10 X 60
10 X 65
8 X 65
close grip supine chins
11 X BW
11 X BW
11 X BW
11 X BW
12 X BW
dips
11 X BW
11 X BW
11 X BW
11 X BW
15 X BW
12/14/10
dead warms then
5 X 265
5 X 280
15 X 300 straps
reverse hypers
10 X BW
10 X BW
10 X BW
bar shrugs
10 X 275
10 X 275
25 X 225
dumb shrugs with straps
35 X 100
35 X 100
35 X 100
i had hurt my bicep/forearm 2 weeks ago did not do chins for that period. my bicep felt decent doing chins but i felt noticebly weaker doing chins and my bis were crushed after them. hoping i can do dumb rows tomorrow and a little bicep lifting. dl and ohp were prs yay.
closegrip supine chins
11 X BW
11 X BW
11 X BW
11 X BW
11 X BW
dips
12 X BW
12 X BW
12 X BW
12 X BW
12 X BW
ab wheel
X 7
X 9
pretty much dead after this, kinda shaky on the chins. ab wheel is humbling. have definitely lost some on my chins over the past month but bicep feels ok. deads today need to get some cardio in at some point too.