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yesteday 5/15
legs

sumo deads
5 x 5 @ 275,295,315,335,355
1 x 10 @ 315

sldl's
4 x 10 @ 225 (with quarters and 10's)

cardio - 3 mile run

around 8:00 clip.

upper - h/v 5's

superset horizontal movements
-bench press
5 x 5,5,5,5,4 @ 225,245,255,265,275
-seated cable rows narrow neutral grip
5 x 5,5,5,5,4 @ 220,240,250,260,270

superset...

legs - quads 5's

back squats w/ heels on board again.
7 x 5 @ 225,45,65,85,305,315,315

reverse barbell lunges
3 x 18 @ 185

3 supersets of extensions/curls

upper v/h

superset vertical movements
pullups - shoulder width grip
4 x 11,10,10,10 with 1 plate
standing dumbell press
4 x 8,8,8,6 with 65's

superset horizontal movements
single...

legs - hip dominant

sumo deadlifts
5 x 12 @ 225,225,225,235,235
weight wasn't to heavy, but i'm still making my way into this movement

sldl's
5 x 12 @ 145 (4 quarters)
again not a lot...

pt - down to 235 - when's the last time you took it to the rim?

love those yellow plastic hurdles you have. i did a plyo workout with some old school metal hurdles after a morning lower body...

nice day outside - just went for a 3 mile run.

I think it's a good beginner's 3-day routine. It's got good primary exercises. My only concern is the length of the workout, not that it's to much volume, but a newbie keeping mental focus for that...

Agreed - I liked that article and plan on adding one of those variations too. Will be interesting to see the results pan out.

svcatch - I didn't chose to get this way, it was a matter of training with different styles to see how my body would react. I trained as a decathlete in college, then as a triathlete, and now I like...

It's good that you're playing devil's advocate - always question the teacher, just don't reject the data if you don't like what it implies.

If you're a newbie, then strength needs to come first....

How long has this been going on for? How long have you been lifting for?

FAO made a great point about order of lifts, definitely a suggestion worth trying.

let's just assume she's already doing the cardio and eating healthy to get her bf% down, and just wants another variation of abdominal exercises to strengthen them. I'd go with either the jackknife...

I just helped my cousin with his squat form, it was ok, but his lower back would get beat up as the sets went on because he leaned forward a lot. I put a board under his heels and it took the...

upper - horizontal then vertical

superset horizontal movements
bench press
4x12,12,11,9 @ 225
seated cable row
4x12,12,12,9 @ 180

superset vertical movements
narrow neutral grip lat pulls

I don't actually do any ab isolation exercises. Between sprints, squats, deads, and weighted chinups, my core gets hit plenty. Throw in eating right (and some genetics, I'd be lying if I didn't...

Here ya go ...
http://www.t-nation.com/readArticle.do?id=1783782

legs - quad dominant

back squats with board under heels for added depth.
(I'm getting used to this increased range of motion)
5x12 @ 225

leg press (horizontal)
4x12 @ 9 plates

108 total...

This article only applies to legs, but talks about high reps. I suppose when you're body gets used to it, it becomes a very high level of hypertrophy. Sort've along the lines of a road biker -...