Stingo
Total Posts: 12873
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08-30-04 10:31 PM - Post#29286
Okay gang, time to get back to a normal regimine.... I hope I find the time to post my workouts daily. What I do works for me, but I may not be the smatest brick so please remember I learned all I do on my own over time, and in recent years from ya'alls. Not a lot of reading like some, no personal trainers, just me, the weights and gravity. 8/30/04 - Chest (special focus on negatives) Flat BP - warmup bar only x 25, 115x15, 135x15, 155x10, 185x8, 225x5 Inclined BP - 115x15, 135x10, 165x8, 165x8, 135x10 DB Flyes - 50x20, 60x15, 70x15, 80x10, 90x8 (combined weight) Cable Crossover (alternating sides) - 50x15, 50x15, 60x10, 60x10, 40x15 Single DB Pullover w/press - 55x15x15, 60x15x15, 65x10x10, 65x8x8 50g slug of BB.
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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cajinjohn
Total Posts: 12495
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Hey brick that's a good chest workout.
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Imystify
Total Posts: 799
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excellent - a log... let the butt kicking begin!
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Stingo
Total Posts: 12873
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Quote:
Kimberli said:
excellent - a log... let the butt kicking begin!
Okay..... We'll see how well you keep up with me on Saturday.... hehe....(evil laugh...)
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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Quote:
cajinjohn said:
Hey brick that's a good chest workout.
Actually I left out the final heavy set BP 245x3 and the last set of 135 - failure, which I usually do. Also left out Pec Deck and seated chest press... I've had a week off to get some food in me and didn't want to over do it...
I am slightly sore in the pecs today (tiny spasms)... LOVE IT!!!
Today is back day... Gradually working my whey down to the legs...
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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8/31/04 - Back Asstd Pull ups - 100#x20, 80#x12, 70#x12, 60#x10, 50#x8 ** super setted with ** Lat Pulldowns (wide) - 90x20, 110x12, 120x12, 130x10, 100x12 Bent over BB rows (wide) - 95x10, 95x10, 105x10, 115x10, 120x10 Seated Cable Row - 100x12, 110x12, 120x10, 100x15, 100x15, 90x15 Bent over DB row (ea. side) - 50x15, 55x12, 60x10, 65x10, 70x8, 50x15 50g slug-o-BB
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/1/04 - OFF (rest day)
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Imystify
Total Posts: 799
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Stingo
Total Posts: 12873
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9/2/04 - Abs & Shoulders ABs - 3 sets of 20 - BW R-Crunch - 3 sets 20 Warm up AC - 20#x30, 30#x20, 40#x10 Arnold press - 50x20, 60x15, 70x12, 80x8 Lateral DB Raise - 50x12, 50x12, 60x10, 70x10. Front DB raise - 20x15, 30x10, 30x10, 40x8 Overhead press - bar x 20, 65x15, 65x15, 85x10, 115x8 Right shoulder quite painful throughout. Should've taken Ibuprofen.
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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/sk
Total Posts: 4826
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Maybe it is just me, but you might want to start with your compound exercise and finish with the isolations ones. This and some specific shoulder warmup might alleviate some of the trouble.
/sk
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Phil_N
Total Posts: 2924
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Quote:
Stingo said:
Right shoulder quite painful throughout. Should've taken Ibuprofen.
I have always felt that if you start to take Ibuprofen, Tylenol, Advil or whatever to workout something is wrong.
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Manor
Total Posts: 6773
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Stingo if you permit me, I agree with sk, this order may have been better: ABs - 3 sets of 20 - BW R-Crunch - 3 sets 20 Warm up AC - 20#x30, 30#x20, 40#x10 Overhead press - bar x 20, 65x15, 65x15, 85x10, 115x8 Arnold press - 50x20, 60x15, 70x12, 80x8 Lateral DB Raise - 50x12, 50x12, 60x10, 70x10. Front DB raise - 20x15, 30x10, 30x10, 40x8 Were you going for pre-exhaust? Dan
aka SAVAGE/JDIDAN/Dan the Protein Man
You can't choose your parents however you can choose your lifestyle
Earn your supplements
The most important stack you can do are big plates.- Sweatn |
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Stingo
Total Posts: 12873
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Quote:
Manor said:
Stingo if you permit me, I agree with sk, this order may have been better:
ABs - 3 sets of 20 - BW
R-Crunch - 3 sets 20
Warm up AC - 20#x30, 30#x20, 40#x10
Overhead press - bar x 20, 65x15, 65x15, 85x10, 115x8
Arnold press - 50x20, 60x15, 70x12, 80x8
Lateral DB Raise - 50x12, 50x12, 60x10, 70x10.
Front DB raise - 20x15, 30x10, 30x10, 40x8
Were you going for pre-exhaust?
Dan
Thanks.... I 'll try moving the Overhead Press to first in my routine. My shoulder pain is nothing new. Pre-exhaust? Nope.... I usually go much longer and a little heavier but it's my first week back from a week off after my show... I never go to failure. Just short of failure, yeah... But not on this day....
Thanks for the suggestion on the Overhead press.
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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Quote:
Bubo said:
Quote:
Stingo said:
Right shoulder quite painful throughout. Should've taken Ibuprofen.
I have always felt that if you start to take Ibuprofen, Tylenol, Advil or whatever to workout something is wrong.
Yeah, like inflamed rotator cuff???
I don't "EAT" the stuff.... It is quite good for reducing inflamation, as is my problem.... If I take it, it's about an hour before shoulders on Thursday. I don't think that's abusing it. I am also accustom to icing and Tiger balm.... Ultra sound when I have the time....
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/3/04 - Legs
6 minutes treadmill warm up 12% incline.
5 minutes stretching.
Squats- bar only x25, 95x20, 135x15, 185x10, 205x4, 135x10
SLDL- 115x10, 135x10, 135x10, 155x10, 155x10
Calf raise- 100x10, 120x10, 120x10
**** Super setted with ****
45 degree leg press- no weight x25, 180x10, 180x10, 270x10
Leg extention- 50x15, 50x15, 60x10, 70x10
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/4/04 - Back Trained with Tom Kervin.... Assisted Pull ups - 100#x25, 90x12, 90x10, 80x13, 60x8 *** Super-setted with *** Lat Pulldowns - 100x12, 110x12, 120x12, 130x10, 140x10 Bentover BB row - 95x12, 95x10, 105x10, 115x10, 115x10 Seated Cable row - 100x10, 100x12, 110x12, 130x10, 210x4 Barbell Curls - barx15, 65x10, 95x6, 65x10, 85x6 Tricep press - 80x12, 100x12, 120x10, 140x8 Had a great time training with Tom... He pretty much followed my lead on the weight, Sets and Reps with exception to the seated cable rows which he EASILY pulled 210 for 7 reps. I only got 4 with incomplete contraction.... ;-))
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/5/04 - Cardio? 13 miles of "Speedskating" for me.... Some people rollerblade... I hate those contraptions.. I use Roller skates/Outdoor speedskates, if you will... Lori and I started at Portland's own world famous Oaks Park Amusement Park on the Springwater Corridor path. We proceeded 4 miles south paralelling the Willamette River Passing the Oregon Musium of Science and Industry (OMSI) to the Steel bridge, crossing the bridge to the West side of the river and headed North along Tom McCall Waterfront Park to it's end. Then turned around and returned to Oaks Park. We can barely walk now and I have a new blister under my blister! ;-)) What a great day it was though!!!!!
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Wicked Willie
Total Posts: 16864
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Skating is a real workout for me. Any type of skating. During my first marriage ("The Reign of Terror") my brother-in-law had a nickname for the way I skated...he called it "The Cripple Skate." Imagine if you will, someone that LIMPS while they skate. Makes it particularly hard on my hips and apparently, quite amusing for spectators. Needless to say, I prefer other type of cardio.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Stingo
Total Posts: 12873
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I probably looked much like you Willie on my last quarter mile.... My right foot was barely useable.... Felt like a HOT-FOOT!! hehe...
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/7/04 - Chest -
Focussed hard on the squeeze and slower negatives.
Some movements comprimised a bit due to right shoulder pain.
Flat BP - Bar only x 25, 95x25, 115x20, 135x15, 185x8, 205x5, attempted 225 but right shoulder pain, finished out at 135x10.
Incl BP(smith bar weight not included) - 50x20, 70x15, 90x10, 110x8, 70x15
Pec Deck - 50x20, 60x10, 60x10
DB Flyes (Total weight)- 60x12, 60x10, 60x10, 60x8
Cable crossover (Total weight) - 60x20, 100x10, 60x12, 60x15, 100x10
Incl DB Press - (Total weight) - 60x10, 60x12, 60x12, 80x10, 80x10
Single DB Pullover/press - 50x10/12, 60x10/12, 60x10/12
50g BB and lunch. Shrimp salad and Garlic Rolls.
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/8 - Legs (light)
Normally a day off but had Monday off this week.
Warmup Treadmill 5 minutes and stretch.
Warmup Leg ext. - 2 sets 50# x 15 each.
Hack Squats - BWx12, 70x12, 90x 10, 140x10
S. Leg press - 100x20, 150x15, 180x12, 200x12, 250x10
Weighted Calf Raise - 100x10, 120x10, 130x10, 140x10
45* Leg Press - BWx15, 90x12, 180x12, 270x10, 360x8
Leg ext. - 50x15, 60x12, 70x10, 80x10, 50x15
My goal for legs in the next few months is to target glute, hams and quads.
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/9/04 - Abs and Shoulders Took Manor's advice today and did OHPress at the beginning of my routine. Not sure but I think it helped a lot. Either that or the Advil. Anyways here's how it went: ABS (All BW) Crunch ss w/ reverse Crunch -20/15, 20/20, 20/20. Warmup AC with 10# DBs. Seated OH BB Press - Bar x15, 95x10, 95x10, 105x9, 110x7, 145x3, 95x10 Seated Arnold Press - 60x12, 60x10, 70x10, 70x8, 80x6, 50x10 Lateral DB raise - 50x15, 50x12, 60x10, 60x10, 40x10, 40x10 (last 2 sets raised into a press). Front DB Raise - 20x20, 30x15, 30x15, 40x10, 40x10, 50x8 50g BB and some dinner.
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/10/04 - Abs, Bi's and Tri's
Rope tucks - 80x25, 100x20, 140x15, 147x15, 147x15, 147x20, 147x20, 147x20
Reverse Crunch (All BW only) - 5 sets of 15, 1 set of 10.
Oly BB curl - 45x20, 65x15, 75x12, 85x10
Standing OH Tricep (cable) Press - 40x12, 40x12, 50x12, 60x10
Incline DB Curls - 50x10, 50x10, 60x8, 60x8
Seated OH Tricep press - 100x10, 100x10, 110x10, 110x12
50g BB
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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/sk
Total Posts: 4826
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Chris McClinch
Total Posts: 8538
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Generally performed by lying supine (or on a decline bench and holding on at the top) and crunching the knees to the chest.
The more I eat and the heavier I train, the better my genetics get.
If you're not paraplegic and not squatting, please kick your own ass for me."
"Do you really think that the reason most guys don't have big arms is purely because of a lack of doing curls?" --Alwyn Cosgrove
"There is only one gram of carbs in STFD and no carbs at all in STFU." --Byron Chandler
"Use meaningful loads to achieve results." --Big Vic
http://www.stoneagefitnessconcepts.com |
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Stingo
Total Posts: 12873
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Quote:
/sk said:
ReverseCrunch?
TIA
/sk
Works lower abs as well as upper....
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/11 - Legs SLDL - 95x15, 95x15, 115x15, 135x15, 155x10, 155x10 45* Leg Press - 90x20, 180x15, 270x12, 360x10, 450x5 Leg Ext. - 40x15, 50x15, 60x15, 70x12, 80x10, 90x10 Ham curl - 20x10 (each side), 20x10 (each side), 30x10 (each side) Super Leg Press - 150x20, 180x12, 180x12 Standing calf raise - 100x10, 120x10, 130x10, 140x10 50g BB
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/13 - Chest Shoulder bugging me today so I took it easier on the heavies. Bench Press - Bar x 25, 95x25, 115x20, 155x12, 185x6, 205x5, 135x15 Incline BP - 95x15, 105x10, 125x8, 135x10, 155x5, 95x15 Seated Chest Press - 70x15, 90x12, 110x10, 130x7, 90x10 DB Flyes (each side) - 20x20, 30x12, 30x12 Incline DB Press (each side) - 30x15, 40x10, 40x8 Single DB Pullover (stiff arm)/Press - 60x10/12, 60x10/12, 60x10/12, 60x10/10 (I really like finishing off with this movement as it stretches the whole upper torso, ribcage and abs. REFRESHING!)... 50g BB
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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cajinjohn
Total Posts: 12495
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I think more people should use the pullover me included.
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Stingo
Total Posts: 12873
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9/14 - Back Decided to do DL's for a change... ;-)) I think I could pull a better PR now than I did in the past, as I believe I am stronger. However I am going to work into it because I could tell today that I haven't DL'ed that heavy in a long time.... DL (no straps) - 135x12, 185x10, 225x5, 275x3, 305x1 (excellant form, normal stance) Assisted Pull ups - 80x12, 70x10, 60x10, 50x8, 100x8 (repped out) **super setted with ** Lat Pulldowns - 120x12, 130x10, 140x8, 140x8, 100x15 (repped out) Seated cable row - 80x15, 80x15, 90x15, 110x12, 130x10, 80x15 (repped out) 50g BB
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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cajinjohn
Total Posts: 12495
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Stingo bro I used to do a lot of supers with pullups and bent for rows. Use to get a great pump. Hard for me to do now because my recovery rate sucks. I did 15 sets of 5 reps each for this series. My old power and bulk training days.
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Stingo
Total Posts: 12873
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John, I usually do Bentover rows on back day, but left them out today.... I might try that next week though.... After the DL's.... More sets, lower reps.... Sounds good. Thanks!!!
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Wicked Willie
Total Posts: 16864
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Stingo, You might want to consider the rows first...else the deads tire your lower back to where you can't maintain a safe position. At least that's the sequence that works best for me. Wicked
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Stingo
Total Posts: 12873
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Quote:
Wicked Willie said:
Stingo,
You might want to consider the rows first...else the deads tire your lower back to where you can't maintain a safe position. At least that's the sequence that works best for me.
Wicked
Thanks Willie..... Actually it will be Bentover rows supersetted with Pullups, first.... Then on to deads. It'll be an interesting experience...
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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jkinnan
Total Posts: 944
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Bent-over rows supersetted with pullovers . . . Awesome stuff. I've always loved it. Finish it off with a set or two of one arm dumbbell rows or chins to failure, and that's bordering on lat-work perfection. :)
| God's strength and blessings.
Jason |
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Stingo
Total Posts: 12873
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Had Wednesday off from weights (normal rest day). Tweaked a rib out in my back on thursday morning reaching for my towel in the shower! Couldn't get into the chiro until today (this AM)... So..... 9/16 - No training, back out. 9/17 - Chiro at 10:30 am, plan to be in the gym tonight, good as new after chiro and work (6:30pm).
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Phil_N
Total Posts: 2924
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Quote:
Stingo said:
Tweaked a rib out in my back on thursday morning reaching for my towel in the shower!
Dam Dude! that almost kind of sounds like something that I might do.
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Stingo
Total Posts: 12873
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Hahaha!!! Yeah man... "normal" for me too... I can do handsprings and fall off my rollerskates and never get hurt, but watch out for the post-shower towel-grabbing stuff!!! Just got back from the chiro about an hour ago... I had him really work me over, plus got some ultrasound on the shoulder while I was at it... Feeling better but it usually takes overnight for the soreness to subside. No training tonight. A gal here at work just asked me to "jiggle" the vending machine cause her M&Ms got stuck... I usually give it a good jolt for her but could still feel the soreness so I told her she'd need to find another little guy to fetch her M's.... hehe... Hopefully legs tomorrow. I'd hate to miss that workout!!! Thanks for the concern!
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/17 - ABS, BIs, TRIs, and a bit of shoulders.... Well I felt pretty good this evening after my bone cruncher put my misplaced rib back in it's place this AM and did some MRT (Muscle Release Therapy) on my back muscles. He says adjusting me is like adjusting a 58 Buick Roadmaster!!! But I'm just little Stingo (?)... He said no weights tonight (so mum's the word!)... Don't tell him Amanda!!! ABs - Decline crunches, 4 sets of 20 ABs - Decline rev. crunches, 4 sets of 15 Oly bar curls - 45x25, 65x15, 85x10, 95x10, 115x6 Tricep Pushdowns - 70x25, 90x20, 110x15, 120x15, 140x10 Shoulder press (machine) - 70x15, 90x15, 110x15, 120x10 Back/rib still feels okay... 50g BB, dinner and a glass of "whine" with my cheese, and two more for my back. Hehe..
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Imystify
Total Posts: 799
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I had a margarita thinking about your back!
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Stingo
Total Posts: 12873
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I had back spasms all night.... Not enough wine in the bottle!!!
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Amazonblonde
Total Posts: 12642
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Now sweetie.......just wait for my kneading hands in NYC!!!!!!.........That will make it all better!!!!!......:-)
| Obsessed is a word the lazy use to describe the dedicated!!! |
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Stingo
Total Posts: 12873
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Okay...... I'll wait...... :-( :-)
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/18 - Had to work today. The rib is back in it's proper place but back muscle spasms abound... Even into my traps... Belayed the leg training today due to spasms and the need to spend some time with my dad. Will see how I am feeling tomorrow. May do some legs then...
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/19 - No Training. Took today as another rest day as the back spasms have subsided a bit. Will be back in the gym tomorrow though...
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/20 - Chest day. Pretty poor workout, cut short today by more spasms rediating from the left side of my upper back into my left trap. Laid on heat tonight and will probably see the chiro again on Wed. ABs - Decline crunches - 2 sets of BWx20 BP - Bar X 25, 95x20, 135x15, 185x6 Incline BP - 95x10, 95x10 Incline DB press - 30x10, 30x10 (each side). Called it quits.... Pretty whimpy....
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Amazonblonde
Total Posts: 12642
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Go see the Chiro sweetie...just for insurance that it will be some help!!!!K? LLLL
| Obsessed is a word the lazy use to describe the dedicated!!! |
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Stingo
Total Posts: 12873
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K... ;-)
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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9/22 - Been resting from tweaked rib in my upper back. Chiro adjusted on last Friday but muscle spasms have prevented me from lifting on three days. Used heat therapy and IB Profen for the past two days. Today, no more pain so I tested it out in my home "dungeon" gym. BP - bar x 25, 135x6, 135x10, 135x12, 135x10 Incl. BP - 95x10, 95x10, 95x8, 95x6 DB Flyes - 25x10, 30x10, 35x10, 35x8 (each side) Incl. DB Press - 35x15, 35x15, 35x10, 35x8 (each side) Single DB Pullover (crossways on bench) - 50x10, 50x10, 50x10, 50x10 Felt good after training, Hot shower and then off to bed... Packing rest of stuff in the morning then will go train back (lightly). I don't want to hurt myself pre-bash arrival...
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Stingo
Total Posts: 12873
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Though training continued throughout the bash, I didn't record any of it (HEY,,,,, I was on vacation!!!) ;-)) Just ask Cajinjohn or Guy Miller how my workouts were..... ;-)) 10/02 - Chest and Abs Decline situps - 20x4 (body weight) Leg raise - 15x4 (body weight) DB press - 25x25, 30x20, 40x15, 50x10, 60x6 (each side) Incline BP - 95x20, 115x 15, 135x10, 155x6 Seated Chest Press - 90x15, 100x12, 110x10, 120x8, 130x6 Single DB Pullover/press - 60x15/10, 60x12/10, 60x8/8, 60x8/6 50g BB
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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