Diablo
Total Posts: 7355
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Thanks. I have been kicking around that idea actually. I have a coworker who actually competes and has trophies for deadlifting. That would build a strong back for sure. Maybe start splitting my legs into a separate day and add that as part of my leg day to break up between leg sets. Not sure on that one.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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jej
Total Posts: 4679
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That co worker could be a good coaching resource. DL form is even more critical than squat form, in my book. DL form with a shrug bar is much easier for me.
My workouts are way different than yours, lots fewer exercises - and I am no at all saying you should change. I am doing whole body workouts 3x week, alternating squats one time and DL the next. Its only been a few weeks doing this, but it seems to be working better than when I did them both on the same day.
For ideas, look at Gary's or Barney's workouts to see how powerlifters schedule DLs. Not every WO, and not heavy every time.
jej
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Diablo
Total Posts: 7355
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I'll look into that. I was going to go talk with him today too. He's also a poker genius;) I need some pointers, two times:)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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jej
Total Posts: 4679
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You know, I should have said that the shrug bar DLs are easier for me to get right, but Cajinjohn suggested I do the conventional straight bar variety. I have and it is different. I am in no hurry to switch, but you may well prefer the straight bar.
jej
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Diablo
Total Posts: 7355
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8/31/05 09-01-05 10:23 AM - Post#106660
Spoke with my coworker and based on everything I have said he replies that I'm even ready to step-up weight on my Squats. I'm not so sure I want to. I'm still gaining size and definition from what I have going on now. I'm in more of a maintanence mode more than anything. I'm no BB'r for sure, but I do like the results I'm getting with this seemingly little, though tiresome and exhausting, effort. So, I'm not sure DL's will be somthing I actually add. I'll settle into this for a while and see what happens. Doing more seems to be somthing that comes along natuarally from a feeling of accomplishment. 4x8 Hammer Grip Pulls 4x10 DBP, 70# 3x10 Skull Crusher, 65#, failed, the 55# bar was not available so I upped it 3x15 Leg Press, 200# Super Sets 4x10 Tricept Rope, 40# 4x10 Close Grip Seated Row, 110# 4x10 Lat Pulls, 110# 4x10 Reverse Cross Over Cable, 35# 45 Mins Weighed in 182# I forgot my towel which was my padding for the squat bar. So I decided to try the press. Ineteresting how much more weight I could do on that one, I could have added 25# plates if I wanted. Felt a twinge in my knee so I decided not to push it and just go with what was working. Knee buggin a little this morn. Shoulders a little sore this morning. I did a couple sets of 2x10x35# DB curls at my desk yesterday. I'll do some more today. The 35# bar was not available when I went for it. I am happy with arm size so I'm not stressin over not getting curls in last night. As well I have this DB at my desk so I can go with it here. Oops, did I give supm away? Hmmm, I didn't just write that:)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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9/06/05 09-07-05 11:07 AM - Post#106661
Last night I worked out with a different coworker. 20 years since the last time he went. My pace wasn't too inhibited so it was still a great workout. As well since adding that bread to my diet I feel heavier, scale does not support my feelings. Pants feel tighter but the weight is lighter, this makes me feel brighter. Hahaha, I should be a poet:P
4x8 Hammer Grip Pullups
4x10 DB Press, 60#
2x20 Skull Crusher, 15#
2x10 Skull Crusher, 35#
4x10 Lat Pull, 110#
2x10 Reverse Crossover Pulley, 35#
2x10 Bent Over Cable Pull, 80#
4x15 TriCept Press Down, 50#
4x10 Seated Row, 110#
7x7x21 Bent Bar Curls, 35#
50 mins
181#
If I'm up to it and I feel like I have good energy I'll go again today to do squats and try DL's. Trying to coordinate with the other coworker since he is near or at my level of ability. I tried to take it easy last night but it turned into a regular hard workout. Is there nothing less? HIT. There is no in between hard workout or no workout.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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Quote:
Diablo said:
I tried to take it easy last night but it turned into a regular hard workout. Is there nothing less? HIT. There is no in between hard workout or no workout.
Great attitude Diablo. I guess that's why they call it "working out". Sometimes I'll go in thinking I'd rather be doing something else and by the time I'm done I realize there's nothing better I could have been doing.
I don't know if you've dead lifted before and you may already know this but here's a couple of tips. Before you lift, breathe into your belly, tighten your abs, then tighten your lower back. You want your core tight. When you lift, feel as if you're pushing your heels through the floor. Let the bar ride your quads as you lower to the floor. Good luck.
Kyle E.
| Performance, Health, and Longevity |
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Diablo
Total Posts: 7355
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No, never dead lifted before. I'll start way light and work up. Like I did the squats. So, I do expect to be sore. Thanks for the tips. Very appretiated. Weather way nice these days huh. Even in the 90's it's way better than the 100's we had for sooooooo long. For the first time I'm almost missing the summer and not looking forward to the winter. I'm actually getting a lot out of being active and out and about for the first time in life. Crazy this is.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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Certainly not looking forward to winter; we get that tule fog that can stay for days here in the south valley. This is my favorite time of year though. Especially after such a hot summer. Funny how weather in the 90's actually feels cool. It's supposed to cool into the mid 80's by the weekend. That might feel down right cold!! Kyle E.
| Performance, Health, and Longevity |
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Diablo
Total Posts: 7355
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Hahahaha, i know. ewwwwwwww, better grab my jacket this morning, might only hit 80 today! hahahahahaha The fog never really bugged me too much. I grew up here so I have keen fog sense. :P There have been 2 terrible historic wrecks only a mile from my home in Selma on Route 99. Well, with that you tend to roll around 5 mph under the limit, windows half down, heater blazing, or so and keep those tail lights just close enough to see them but no closer.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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9/11/05 09-12-05 01:37 AM - Post#106666
Today was an awesome day. The pump was strong and fast. Animalistic. 4x8 Hammer Grip Pullups 4x10 DB Press, 65# 1x10 Squat, 115# 3x10 Squat, 145# 4x10 Skull Crusher, 55# 4x10 Lat Pull, 110# 2x10 Reverse Crossover Pulley, 35# 2x10 Bent Over Cable Pull, 80# 4x15 TriCept Press Down, 40# 4x10 Seated Row, 110# 7x7x21 Bent Bar Curls, 35# 40 mins 183# I upped the weight in the squat after talking to my coworker (the dead lift competitor). He says I've probably been ready for a long time to up the weight. I'm not really after size so I'm a bit torn on wether to up the weight or not. I'm fairly happy with what I have. I just wana work the legs and add dimension to my routine. Make it a more complete whole body routine. I like what I have going on. Gaining size and definition everywhere still. I re-read parts of my book by Vince Andrich and read that at 175# my caloric intake should be about 2600 calories. I am way under that I think. That's probably why I'm not really gaining mass persay. Not really after mass anyhow and I like what I am getting. Between this site and my book I find great motivation and inspiration to keep on. As well the solid pump and change in physique compels for more work outs. Still have not added the DL's. What's the main target area for that exercise anyhow? :)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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Note 09-12-05 11:29 AM - Post#106667
Have to make a side note. Saturday I was feeling guilty for not working out that day. I ate poorly the 2 days prior to that. Saturday I did radom sets of curls during the day while doing laundry. I have a 40# DB. In one sitting I was able to get 4 sets of 5 back to back with no rest. I was quite surprized. That evening I played some poker on line. I got so upset because I lost my internet connection and I was one position out of a money fisnish in a tournament. I was irate and enraged cause of the patience it took to get to that spot. I was gearing up to make my moves to take the whole tournament. There was a couple of obnoxious people playing and it made it quite difficult to play the game, the anger set in when I couldn't hand them their defeat. My roommate tried to calm with bantor and jokes. All I could do was mull over all my perfect play in patience, for nothing. Good thing I got him to put a pullup bar in his closet. I hit a new personal best, 22 palms in. I also, minutes later, got 20 palms out, but they were more of a 3/4 pull for the exertion. Previously my numbers palms out were barely over half of what I could do palms in. I wonder if I could ever hit 30 palms in.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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Quote:
Diablo said:
Still have not added the DL's. What's the main target area for that exercise anyhow? :)
DLs work virtually the entire body: inter-abdominals, quads, hamstrings, glutes, lower back, traps, lats, etc - even triceps. The main working group though, is inter-abs, glutes and hams. I work them as a hip-dominant leg exercise (as opposed to squats which are quad dominant). Hope this helps.
Bummer on the on-line poker experience. Go back to Vegas!!
Kyle E.
| Performance, Health, and Longevity |
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jej
Total Posts: 4679
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Kyle
Does that mean you adjust the form to focus the exercise? or just that this is what the DL hits on you.
jej
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Kyle Estle
Total Posts: 6254
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Quote:
jej said:
Kyle
Does that mean you adjust the form to focus the exercise? or just that this is what the DL hits on you.
jej
I don't adjust my form; I push through the heels then drive my hips forward when I dead lift. The glutes, hams, abs, and lower back dominate. I think some people work deads as a back exercise because they have a tendency to lift with the arms and back to get the bar passed the knees, something I don't agree with.
I emphasize that it is "hip dominant" because when I put together a training program, I want to be sure to hit body parts in different ways. For example, with legs, rather than just trying to hit "legs" I want to make sure I mix quad dominant (squats, leg extensions, etc) and hip dominant (deads, good mornings, etc) so I don't neglect one area for another.
Kyle E.
| Performance, Health, and Longevity |
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jej
Total Posts: 4679
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Thx, Kyle.
Sorry for hijacking your log, Diablo.
jej
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Diablo
Total Posts: 7355
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DL's 09-13-05 11:47 AM - Post#106672
No worries jej, hijack away. The benefit of the knowledge reigns supreme. :) Hmmm, starting to sound like I want to add that to the end of my routine. DL's sound great. The tip my coworker gave was, legs, hips, back. In that order is perfect form. Some cannot keep that count though with the weight increase. He stated that was part of his breakdown in form when the weight got heavy. He'd go legs back hips legs back hips again. Keep the weight close to the legs and brush the knees almost. He said I could add shrugs at the end for extra benefit. I like that idea. How much you think is a good starting weight?
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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Re: DL's 09-13-05 01:20 PM - Post#106673
I like the tips your co-worker gave you. That first part of the lift "legs", one of the best ways (for me) to visualize it is to think about pushing the heels through the floor. As for the weight, it's tough to tell. Just test it out. You'll get the feel real quick. Form is everything though, so don't overdo it. BTW, 80 degrees max today. I feel like playing golf. Too bad work gets in the way. Kyle E.
| Performance, Health, and Longevity |
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sam tsang
Total Posts: 2411
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Re: DL's 09-13-05 01:33 PM - Post#106674
Kyle,
If you adjust your form on every rep, you'd get more out of your lift and improve more. It's harder, but you get more work out of less time cuz you'd be pretty tired. Just my two cents.
Sam Tsang
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Kyle Estle
Total Posts: 6254
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Re: DL's 09-13-05 01:49 PM - Post#106675
Here we go hijacking your log again Diablo (sorry), but Sam, I'm not sure what you mean by adjusting the form on every rep. Do you mean resetting, as in regripping, adjusting the breath, tightening, then lifting? Because I do that. Or is there something I'm missing on the form or the thought process? BTW Diablo, Sam knows more about power and lifting than I will ever know. His advice is golden :').. Kyle E.
| Performance, Health, and Longevity |
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jej
Total Posts: 4679
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Re: DL's 09-13-05 03:03 PM - Post#106676
Diablo
I have to do DLs at the start of the workout. They are intense. As for starting weight - form is critical, unless you like injury, so start light until you have the form down. I'd guess 135, given your other numbers, low reps, re-set your feet and grip after each rep - also, given that you need the bar at the height 45s will give you. If you have bumper plates, or another way to get the bar to the right height available, you can easily start lighter. The weight will go up fast once you are comfortable with the form. I'd really like to hear Sam respond on this, since he's already weighed in on the thread.
jej
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Diablo
Total Posts: 7355
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Re: DL's 09-13-05 04:26 PM - Post#106677
It's ok.
I'll try with just 135# and see how that goes. That should be enough to make it not easy and still not lock up my back:) I have felt a soreness in my back since starting rows. My back should be toughened a little to help from having the problems I did with squats. My coworker suggested resetting each time as well to prevent any kind of bouncing. He said any bounce is bad. I'm inclined to go along with that one. Low reps huh. Hmmmmm, if it's that difficult an exercise that should work out fine since I really want to keep my heart rate up. That's why I like the higher reps. I had to add weight to compensate for lower reps if you noticed on my logs. HIT is awesome. Though I cannot say how close to an actuall HIT routine I have, I know I am close to it at a basic level.
I know, was actually hard to crawl outta bed this morning with low tmeps like in the 70's. hahahahahaha
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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sam tsang
Total Posts: 2411
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Re: DL's 09-13-05 04:57 PM - Post#106678
Quote:
Kyle E. said:
Here we go hijacking your log again Diablo (sorry), but Sam, I'm not sure what you mean by adjusting the form on every rep. Do you mean resetting, as in regripping, adjusting the breath, tightening, then lifting? Because I do that. Or is there something I'm missing on the form or the thought process?
BTW Diablo, Sam knows more about power and lifting than I will ever know. His advice is golden :')..
Kyle E.
Oh sorry, Kyle, I must have misread your post. Yeah, that's what I meant, regrip etc. Forget what I said then. As for golden advice, one man's gold is another man's ... You get the pic.
Sam Tsang
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jej
Total Posts: 4679
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Re: DL's 09-13-05 05:12 PM - Post#106679
I am just a DL beginner, but low reps work better for me, and everything I have read points that way. Do 10 sets of 3, or 5x5, not 3 sets of ten. Your HIT will suffer only until you get your form right. Once you start to go heavy, low reps will not hinder your beating yourself up as much as you like. Go read Gary's log or one of the other PL guys. They tend toward a heavy DL day one week and a light one the next. It will give you sone ideas. Also - I do better alternating DLs one workout and squats the next. Willie suggested it, and it was an improvement over doing both the same day, unless going real light. DLs take some recovery.
jej
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Diablo
Total Posts: 7355
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9/14/05 09-15-05 12:21 PM - Post#106680
First, like in an AA meeting only a little different, My name is Leo, and I'm addicted to coffee:) Started out no so enthused, and ended strong. My last work out went by in 40 mins, this one in 45. Very strong work outs. Was wondering if there were factors aside from improvment. I think so. Both last time and this time I recall having a double shot espresso in a venti coffee. I had rad about such things as coffee giving a good workout, I accidently may have proved it right:) 4x8 Hammer Grip Pullups 4x10 DB Press, 65# 1x10 Squat, 115# 2x10 Squat, 135# 1x10 squat, 155# 4x10 Skull Crusher, 55# 4x10 Lat Pull, 110# 2x10 Reverse Crossover Pulley, 35# 2x10 Bent Over Cable Pull, 80# 4x15 TriCept Rope, 40# 4x10 Seated Row, 110# 7x7x21 Bent Bar Curls, 35# 45 mins 184# Have body fatigue with me today. I was just a little bit more deliberate with my routine this time. Fast paced but more concentrated on the each motion.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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Diablo
Total Posts: 7355
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Knarly man! I hope to get that cut up some day. Thats inspirational. He hits it was hard man. Way more than me that's for sure. I think he's going after more mass than I am though. I like where I'm at pretty much, I just want to see my abs. I don't know if I'll ever be able to, but I'm gonna make that my goal till someday I do:)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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jej
Total Posts: 4679
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Hey Leo
I just did a 20 rep DL set - this after telling you I was sticking to low rep DLs. It was interesting, much better than when I last tried it.
jej
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Diablo
Total Posts: 7355
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Interesting. What made you decide that one? Maybe I'll give them a shot tomorrow. Legs hips back. I just have to keep that in mind. Let me know if you get sore:) So is that like 20 consecutive reps, moderate weight?
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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jej
Total Posts: 4679
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Yup. Don't know what the experts have to say about 20 rep DLs, but that's what it was. The caution against high rep DLs that I gave was a caution to keep the form perfect every rep. I don't know what made me decide that one. Frustration I could not get my last 20 rep set of squats done? Just experimenting? I dunno. Also don't know that I would like to do it with a straight bar. That seems tougher, for me, on my lower back. Maybe that's why cajinjohn suggested I do straight bar DLs. I did these with a shrug bar. I was due for a light weight higher rep DL day - been doing sets of three lately, and this just happened. It was fun. I'll put it in my log tomorrow or sunday if I get sore. Lately, most of my soreness has been in r. quad/r.hip from getting deeper on my squats all the time, nothing from the DLs.
jej
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Diablo
Total Posts: 7355
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9/17/05 09-18-05 12:47 AM - Post#106686
Not feeling it today. I went anyhow:) 4x8 Hammer Grip Pullups 4x10 DB Press, 65# 1x10 Squat, 115# 2x10 Squat, 155# 1x10 squat, 185# 4x20 Skull Crusher, 35# 4x10 Lat Pull, 110# 2x10 Reverse Crossover Pulley, 35# 2x10 Bent Over Cable Pull, 80# 4x15 TriCept Rope, 40# 4x10 Seated Row, 110# 2x10 Bent Bar Curls, 55# 2x10 Inclined DB Press, 40# 1x20 Squat, 155# 45 mins 184# I mixed in a couple sets of stif arm pullovers when I was doing the Skull Crushes. Was cool. Kept up the heart rate. Skull crushers and DB Press's tend to let the rate slow down a bit. I also added a 20 rep set of Squats at the end cause I'm feeling like I'm leaving my legs behind. Didn't make it to the DL's cause I wasn't in the mood for new, just wanted to pump. Think I saw Ronie Lott in the gym too. Not sure though, but he did have a conspicuous eye dodgeing nature. :) Forgot to note on my Doc appt. More than a year ago I went for my anual with this doctor. I weighed in 183 last year, this year over a year later, exactly the same weight, 183. I got major kudos from my dov though, he asked me if I recalled my weight last year with a smirk on his face. Though, I look so much different, the weight was exactly the same. I can only assume that I'm trading fat for muscle. I hope that is the case. Could it be that I am a hard gainer now cause of my reduced intake? I don't know, but I do know I feel like I eat all day long now. Good thing I pay so much attn to it all now.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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9/21/05 09-22-05 03:52 AM - Post#106687
So much to go over. First, I have been trying to eat more. More often actually, and keep to that bread as an experiment. I hadn't been eating a lot of carbs just as a rule 2 part of my diet. So, I have had less Hypoglycemic type episodes. None if fact. As well, today marked, HUGE in one instance, improvement. Found out my grandpa died this morning and made me not so eager to go to the gym. To me this was a small test and one that could have all too many benefits. So I went late this evening. Finished the pullups way strong. Can probably add a rep to each set, or another set. May depend on how I feel, probably add a rep. The delt exercise was where the biggest improvement was. That 35# used to be a body bending exertion. No longer, I can muscle it backwards accross the front my chest and all the way out for the full 10 reps and finish strong. The skull crushers as well I was able to finish very strongly and with confidense. All the 4 exercises in fact, lat pull and seated row and tri rope all finished so very strong. Found out that part of changing what you do is because you are improving and you want to keep it that way, not stall. What made me think this was in the middle of the sets of crushers when I was realizing that I was digging deeper for power and it was there. The press's were easier for that same weight I was using. Only the DB press seems to not be coming along at the same pace. I also went to a 20-30 second count instead of the 15-20 that I had been. Duh, that's why the stronger performance. Hmmmm, heart rate about the same though and the sweat and fatigue as much as well. I'll ponder this. Had to go to a 60 count for the last set of curls though. Sheesh the burn was so strong and for so long though afterwards. I'll probably do that again. Maybe do a 4th set if I feel I can with another 60 count. 4x8 Hammer Grip Pullups 4x10 DB Press, 65# 2x10 Squat, 135# 2x10 Squat, 185# 4x10 Skull Crusher, 55# 4x10 Lat Pull, 110# 2x10 Reverse Crossover Pulley, 35# 2x10 Bent Over Cable Pull, 80# 4x15 TriCept Rope, 50# 4x10 Seated Row, 110# 3x10 Bent Bar Curls, 55# 45 mins 185# I'm a bit nervous about the weight gain, but I see bigger arms and legs along with increased definition that helps me get over that. Still though, I'm not used to eating so many carbs. At least they are whole carbs for the most part. I broke down and had a bite-sized mini brownie as a bad treat. Man it was rich, and dang so tastey.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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olddog
Total Posts: 5248
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Hey Bro. Don't worry so much about the weight gain. I got a feeling it's lean weight:)) Squats will add some mass:))
The force of gravity is constant.
Life is short, dance naked and wiggle your butt:))
One of the Stooges.
"There's no magic other than to keep plowing through until hopefully it makes sense."
Laree Draper
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jej
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Leo
I have the same reaction when I see any weight gain at all. I think it is common in folks who lost as much as you and I have. Maybe not a good thing if one were to lose perspective on health v. weight.
jej
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Kyle Estle
Total Posts: 6254
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Leo, Sorry to hear about your grandfather but glad you made it to the gym. Training is good for the soul as well as the body. Kyle E.
| Performance, Health, and Longevity |
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Amazonblonde
Total Posts: 12642
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Sorry to hear of the loss of your granDpa Diablo..you are in my thoughts as well as your family!!! AB
| Obsessed is a word the lazy use to describe the dedicated!!! |
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Diablo
Total Posts: 7355
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Thanks guys. I'm down but not out. Just kinda aimless for a bit. Services were today in South Texas. So, my heart and mind aren't with me at the moment really. I did notice that you tend to not think about a thing when you are at the gym. Just the next set or rep or noticing differences. Bodybuilding has too many benefits almost. I do think it is cause of the squats and improved diet that I have gained weight. I am rereading that book I have by Vince Andrich. Between you guys and this site and Dave's letters and my one book it's way easy to stay focussed on building the body. I have entire body fatigue today. Kind of makes me feel like I did somthing good to myself that my body reacts this way:) The calus's on my hands make me feel good in a way. Sometimes it feels like bigger muscles are the internal version of a calus, the body getting tougher to deal with the stress's put on it.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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9/24/05 09-25-05 01:04 AM - Post#106693
No squats today. Friends car broke down last night. I'm not sure how far I pushed that car, but it was far enough. Quarter mile prally. Legs burned more than I have ever felt, purposely made a hard pump out of it and pushed through fatigue. Was good. 4x8 Hammer Grip Pullups 4x10 DB Press, 65# 4x10 Skull Crusher, 55# 4x10 Lat Pull, 120# 2x10 Reverse Crossover Pulley, 35# 2x10 Bent Over Cable Pull, 80# 4x15 TriCept Vbar press downs, 50# 4x10 Seated Row, wide grip, 110# 2x10 Bent Bar Curls, 65# 1x7 Bent Bar Curls, 65# 2x5 Bent Bar Curls, 65# 45 mins 184.5# , scale didn't really want to be 184 or 185 so I halfed it Hands have been bugging from the knuckles, and achey also. Read on thick grips and how they help. So I used a set of these wraps I have, loop around the wrist and have this strap that just hangs there till you wrap it around the bar. They were a little effort to use but they did seem to help. The bar seemed easier to put force into with gripping. The delts are starting to give me and achey pain on the reverse cross over. Perhaps time to adjust either form or change method a bit. Had fun doing something a little different with the curls with bumping up weight. Guess those are easy to concentrate on and have fun with. Those pump well don't they:) The lat pull has been feeling like I could add, and I did. It felt good.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Kyle Estle
Total Posts: 6254
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Looking go Leo. I like those 2,000lb 1/4 mile leg presses :`) Kyle E.
| Performance, Health, and Longevity |
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Diablo
Total Posts: 7355
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9/26/05 09-27-05 06:21 PM - Post#106695
Thanks brotha. Ok, i have said somthing before about getting in an extra day at the gym. So I did. I have been having such frustrating times lately, I had to release some tension. In a talk it was discussed to me that part of the human condition is never being content. This kind of angers me so I had to go take it out on some weights:) 4x8 Hammer Grip Pullups 4x10 DB Press, 65# 2x10 Squat, 135# 1x10 Squat, 185# 1x10 Squat, 205# 5x10 Skull Crusher, 55# 4x10 Lat Pull, 120# 2x10 Reverse Crossover Pulley, 35# 2x10 Bent Over Cable Pull, 80# 1x10 TriCept Vbar press downs, 50# 1x10 TriCept Vbar press downs, 60# 1x10 TriCept Vbar press downs, 70# 1x10 TriCept Vbar press downs, 80# 4x10 Seated Row, 110# 1x10 Bent Bar Curls, 75# 1x9 Bent Bar Curls, 75# 1x8 Bent Bar Curls, 75# 50 mins 183 I'm assuming 75# on the Curls cause I'm not sure what the bar weighed, it had olympic ends to take the olympic weights and it had 25's on it. I'm thinking the bar was 25# cause the regular small bars are 15 aren't they? Don't matter, the pump was feirce. :)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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jej
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Diablo
Total Posts: 7355
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Thanks jej. Sometimes I love them, and somtimes I don't. The strongest feeling I get for wanting to do them, is feeling like I'm ignoring my body or parts of my body. So I have to do them, otherwise I'll be one of those classic chicken legged torso dudes. My training must be complete. :) You hike a lot. Is it time to yourself as well, as in introspective?
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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jej
Total Posts: 4679
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Yes, it is. I find it very relaxing, very rewarding. I ran daily all through college and law school. Kept me sane. I miss the running, but this is pretty close.
jej
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Diablo
Total Posts: 7355
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9/28/05 09-29-05 01:59 AM - Post#106699
I went with a friend who is getting over a girl of a 4 year relationship. So I took it easy on him since it was his first time in a long long time. At least he stepped up to squats. 4x8 Hammer Grip Pullups 4x10 DB Press, 65# 1x10 Squat, 135# 1x10 Squat, 155# 2x10 Squat, 205# 4x10 Skull Crusher, 55# 2x10 Reverse Crossover Pulley, 35# 2x10 Bent Over Cable Pull, 80# 4x10 Bent Bar Curls, 65# 50 mins 184
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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10/1/05 10-02-05 03:33 AM - Post#106700
I'm so gald I went to work out today. I don't know what made me stoked about going. Perhaps it's that the extra day I got this week really made a difference. Least it feels that way. I'll give the count between sets. 4x9 Hammer Grip Pullups, 20 counts between sets, last pull was a 3/4 pull;) 4x10 DB Press, 65#, 20 counts 1x10 Squat, 135#, 30 count 1x10 Squat, 185#, 30 count 2x10 Squat, 205#, 30 count 4x10 Skull Crusher, 65#, 20 counts 4x10 Lat Pull, 120#, 20 counts 4x10 TriCept Vbar press downs, 50#, 20 counts 4x10 Seated Row, wide grip, 110#, 20 counts 4x10 Bent Bar Curls, 65#, 60 counts 2x10 Reverse Crossover Pulley, 35#, 20 counts 2x10 Bent Over Cable Pull, 80#, 20 counts 50 mins 184# I think after the squats I felt so strong I just felt elevated all throughout the workout. A good day. I think the extra day and the more visible results, some of which is the thighs cutting up and gaining size, is driving for more and more time at the gym with more and more intensity. Awesome. Squats are a driving force from the feeling of dominance and overcoming a challenge.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Amazonblonde
Total Posts: 12642
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Great Numbers there Diablo:-)
| Obsessed is a word the lazy use to describe the dedicated!!! |
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Diablo
Total Posts: 7355
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Thanks. I'm certainly feeling good. I think the one rep max on the squat could probably be over 250 approaching 300 with a belt. I like the grueling nature and the burn of the sets and reps. I sat at the bench for the crushers and for 3 sets in a row, when I sat up between sets, my quads were burning and acheing still(specially that inside tear drop). Stuff like that makes me feel good. :) and praise from people on this site is wayyyy motivating.
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Diablo
Total Posts: 7355
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10/03/05 10-04-05 03:14 AM - Post#106703
Worked out with a friend today so it wasn't quite as intense as I'd like it to be, but it was still great and I got a strong pump. 4x10 Hammer Grip Pullups, 20 counts between sets, Fail at rep 7 of last set, 10 count and finish 5x10 DB Press, 65#, 20 counts 1x10 Squat, 135#, 30 count 1x10 Squat, 185#, 30 count 2x10 Squat, 205#, 30 count 4x10 Skull Crusher, 65#, 20 counts 4x10 Lat Pull, 120#, 20 counts 4x10 TriCept Rope, 50#, 20 counts 4x10 Seated Row, wide grip, 110#, 20 counts 2x10 Reverse Crossover Pulley, 35#, 20 counts 2x10 Bent Over Cable Pull, 80#, 20 counts 4x10 Bent Bar Curls, 65#, 60 counts 50 mins 184# I tried to load up on calories today in preparation for today's workout. I took in that whole bread, Probably a total of 4 slices in all day, and a couple of beef patties later in the day. Morning was a shake, half a protein bar, half a clif bar spread out through the morning, along with about 2 coffee's. Prework out I had a coffee about 45 mins before, and 1/3 of a protein bar about 15 mins before. Post workout I had another 1/3of that protein bar, about an hour later I had a protein shake, 2 thin sliced smoked turkey slices wrapped up in iceburg lettuce with 2 slices cheddar cheese. I didn't want to raise my glucose any more than what the bar and shake would have raised it. With all the protein I should be in a fat burning cycle right now and over night, along with muscle repair. This is roughly what I do or try to do before and after the workouts. Think maybe just a bit more carb post workout? That bar and shake may not be enough to bring back the glycogen. Then again, threatening the glycogen store is what burns the fat. If my progress continues as is I'll disregard the extra carbs post workout idea. With adding this extra day a week I can already tell a difference in body composition. Things are changing faster. This extra day feels like it's going to be the one that cuts me up really well. It seems as though I may burn out though with this intensity. I read a little from Steve Wedan on how lifting a light day, a medium day and a heavy day works well. I may have to adopt that angle. It's hard though cause this HIT style is so intense that it begs for increasingly more weight over time. The lat pull in particular is begging for more weight, as are the squats. I may have one warm up with 135#, and then 3 sets of 205# next squat workout. Bump the Lat to 130# maybe. I think a light day will have to entail lighter weight but more sets, like 5 or 6. Maybe a faster pace as well, 15 count. Boy am I tired:)
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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Jenny NZ
Total Posts: 2005
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Diablo looks pretty intense to me (being the beginner I am!) looking good
Jenny
Life is like a hot bath. It feels good while you’re in it, but the longer you stay in, the more wrinkled you get
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Mikey324
Total Posts: 2357
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Diablo, Your routine is pretty hefty, I think it would be good to add more carbs post workout to your shake, perhaps a quick shot of honey.
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