Monday Workout
Max Effort Effort Upper Body Day
MAX EFFORT LIFT - Incline BB Bench (Max set of 3 to 5)
1 set of 5 @ 175 lbs
1 set of 3 @ 205 lbs
1 set of 2 @ 225 lbs
1 set of 5 @ 235 lbs
SUPPLEMENTAL LIFT - Flat DB Bench (2 sets of max reps *Choose weight to where you can get 15-20 reps on 1st set)
1 set of 14 w/ 85 lb DBs
1 set of 9 w/ 85 lb DBs
HORIZONTAL PULLING - Superset 2 exercises (2 sets of 10-15 reps)
Exercise One:
Chest Supported Rows:
1st set - 15 reps @ 100 lbs
2nd set - 12 reps @ 100 lbs
3rd set -
Exercise Two:
Face Pulls
1st set - 12 @ 100 lbs
2nd set - 12 @ 100 lbs
3rd set -
TRAPS - BB Shrugs (3-4 sets of 8-15 reps)
Did not do
ELBOW FLEXION EXERCISE - Standing DB Curls (3-4 sets of 8-15 reps)
Did not do
ABDOMINAL EXERCISE - Incline Sit Ups (2-3 sets of 8-15 reps)
Did not do
NOTES:
Didn't do some exercises because I was in a rush. Had a lunch date with my boys.
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01-18-2010, 09:32 AM #4381
- Join Date: May 2005
- Location: Florida, United States
- Posts: 30,676
- Rep Power: 603246
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01-18-2010, 10:36 AM #4382
Good workout, Jason.
I hear ya. I usually feel like I am rushing against a clock though. It's nice when I can just forget about how long I have been in the gym and I can just workout. Here lately it's been pretty nice.
Your workouts remind me of something Eric Cressey would write up on. Good stuff, dude.
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01-18-2010, 02:05 PM #4383
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01-19-2010, 09:40 AM #4384
- Join Date: May 2005
- Location: Florida, United States
- Posts: 30,676
- Rep Power: 603246
Tuesday Workout
Dynamic Effort Lower
JUMP TRAINING - Broad Jumps 5 - 8 sets of 1-3 jumps
5 sets of 3
UNILATERAL EXERCISE - Barbell Reverse Lunges 2 - 3 sets of 8 - 10 reps
1 set of 10 @ 45 lbs
1 set of 10 @ 95 lbs
2 sets of 10 @ 105 lbs
HIP EXTENSION EXERCISE - Hyper-extensions 3 sets of 8 - 12 reps
3 sets of 12 w/ 60 lbs
ABDOMINAL EXERCISE - Hanging Leg Raises 4 sets of 10 - 15 reps
4 sets of 12
OTHER WORK - DB Curls
2 sets of some reps with some weight
NOTES:
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01-19-2010, 09:42 AM #4385
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01-19-2010, 09:50 AM #4386
- Join Date: May 2005
- Location: Florida, United States
- Posts: 30,676
- Rep Power: 603246
LOL. The notes are posted in a way that you can't detect.
Yeah, the broad jumps felt much better today. My shins and calves were hurting for 4 days last week.
I have thought about measuring, but I am too lazy. However I could just count the tiles (jumping in the house). That would be an easy way to do it.
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01-19-2010, 09:52 AM #4387
- Join Date: May 2005
- Location: Florida, United States
- Posts: 30,676
- Rep Power: 603246
LOL. Hey Moz look at this thread.
http://forum.bodybuilding.com/showth...#post437887961
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01-19-2010, 10:00 AM #4388
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01-21-2010, 09:43 AM #4389
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01-26-2010, 07:14 AM #4390
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01-26-2010, 07:16 AM #4391
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01-26-2010, 08:06 AM #4392
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01-26-2010, 09:44 AM #4393
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01-26-2010, 10:04 AM #4394
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01-26-2010, 10:08 AM #4395
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01-27-2010, 10:12 AM #4396
- Join Date: May 2005
- Location: Florida, United States
- Posts: 30,676
- Rep Power: 603246
Thursday Workout (done on Wednesday)
Repitition Effort Effort Upper Body Day
REPITITION EFFORT LIFT - Flat BB Bench (Max reps for 3 sets or 4 sets of 12)
1 set of 12 @/ 225 lbs
1 set of 8 @ 225 lbs
VERTICAL PULLING / REAR DELT SUPERSET(3 -4 sets of 8 - 12 reps)
Exercise One:
Lat Pulldowns:
1 set of 12 @ 130 lbs
Exercise Two:
Face Pulls:
1 set of 10 @ 90 lbs
MEDIAL DELTS - Standing Military DB Press (3 -4 sets of 8 -12 reps)
Did not do
TRAPS / ARMS SUPERSET(3 supersets of 8 - 12 reps)
Exercise One:
DB Shrugs:
Did not do
Exercise Two:
DB Curls:
Did not do
GRIP / FOREARMS EXERCISE - (2-3 sets)
Did not do
NOTES:
I was pretty stoked about working out today being that I haven't done so in over a week due to being sick. Went to the doc yesterday and was put on some antibiotics and got a shot to help with my breathing (congestion) and swollen throat.
I totally crashed today. After the first set on my vertical pulling I got really weak and light-headed. Went home and almost passed out. Laid down for 45 minutes and feel a bit better.
Of course the wife had to call and when I told her what happened she had to get onto me about going back so soon.
Funny because I made this post in LINK's journal this morning.
Originally Posted by Jason_BH
....
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01-27-2010, 10:28 AM #4397
- Join Date: Nov 2005
- Location: A perpetual fall from grace
- Posts: 15,647
- Rep Power: 21692
Great quote from my friend Bob: "The thing that really sets us apart from animals is that we can consistently make the same bad decision despite already knowing what the result will be."
He said this right after ordering the Chicken Vindaloo that he was warned repeatedly about by the waiter. He suffered, I laughed. The next day he suffered again and I laughed more.*No Crew*
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01-27-2010, 10:30 AM #4398
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01-27-2010, 06:51 PM #4399
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02-01-2010, 09:44 AM #4400
- Join Date: May 2005
- Location: Florida, United States
- Posts: 30,676
- Rep Power: 603246
Monday Workout
Max Effort Effort Upper Body Day
MAX EFFORT LIFT - Flat BB Bench (Max set of 3 to 5)
1 set of 8 @ 175 lbs
1 set of 5 @ 205 lbs
1 set of 3 @ 235 lbs
1 set of 2 @ 255 lbs
1 set of 3 @ 275 lbs
SUPPLEMENTAL LIFT - Incline DB Bench (2 sets of max reps *Choose weight to where you can get 15-20 reps on 1st set)
1 set of 12 w/ 80 lb DBs
1 set of 10 w/ 80 lb DBs
HORIZONTAL PULLING - Superset 2 exercises (2 sets of 10-15 reps)
Exercise One:
Cable Seated Rows:
1st set - 12 reps @ 260 lbs
2nd set - 10 reps @ 260 lbs
Exercise Two:
Face Pulls
1st set - 12 @ 100 lbs
2nd set - 10 @ 100 lbs
TRAPS - DB Shrugs (3-4 sets of 8-15 reps)
2 sets of 12 w/ 80 lb DBs
ELBOW FLEXION EXERCISE - Standing DB Curls (3-4 sets of 8-15 reps)
2 sets of 10 w/ 35 lb DBs
ABDOMINAL EXERCISE - Incline Sit Ups (2-3 sets of 8-15 reps)
Did not do
NOTES:
Felt really good to be back in the gym after slacking off for the past couple of weeks. I think that I am finally over my sickness. This past weekend I wasn't really feeling too good though. Only ate a couple of slices of pizza on Saturday all day long. Yesterday I only ate a piece of chicken and some mac and cheese.
I started a few supplements from Double-T. They are CreaDyl, NO Beta, and Glucacene. I am very suspect of any type of supplement so I approached these today with some caution.
After taking them and hitting the gym I had the most focused workout every. Seriously I have never had that kind of focus. I wonder if this will help with my ADD?
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02-02-2010, 09:33 AM #4401
- Join Date: May 2005
- Location: Florida, United States
- Posts: 30,676
- Rep Power: 603246
Tuesday - Dynamic Effort Lower
JUMP TRAINING - Broad Jumps 5 - 8 sets of 1-3 jumps
5 sets of 3
*Longest jump was a little over 7 ft judging by the tiles in the house
UNILATERAL EXERCISE - Barbell Reverse Lunges 2 - 3 sets of 8 - 10 reps
1 set of 10 @ 45 lbs
1 set of 10 @ 95 lbs
1 set of 10 @ 135 lbs
*Couldn't do another set as I felt a pain in my lower left hip/abdominal area
HIP EXTENSION EXERCISE - Hyper-extensions 3 sets of 8 - 12 reps
3 sets of 12 w/ 60 lbs
ABDOMINAL EXERCISE - Hanging Leg Raises 4 sets of 10 - 15 reps
4 sets of 12
OTHER WORK - Cable Tricep Pushdowns
1 set of 15 @ 130 lbs
2 sets of 12 @ 150 lbs
NOTES:
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02-02-2010, 09:55 AM #4402
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02-02-2010, 09:58 AM #4403
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02-02-2010, 10:18 AM #4404
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02-02-2010, 10:22 AM #4405
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02-02-2010, 10:27 AM #4406
- Join Date: May 2005
- Location: Florida, United States
- Posts: 30,676
- Rep Power: 603246
Here's the label.
http://www.double-tsports.com/produc...cene_label.pdf
Still gathering more info.
EDIT: I can honestly say that I feel like the Glutacene made a difference in my DOMS from yesterday. I am not sore at all and I haven't benched that much in a while. My muscles felt a little worn out even this morning but no DOMS. Plus I felt no 'burn' (lactic acid) yesterday or today.Last edited by jason_bh; 02-02-2010 at 10:31 AM.
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02-02-2010, 10:53 AM #4407
- Join Date: May 2005
- Location: Florida, United States
- Posts: 30,676
- Rep Power: 603246
More info on the Glutacene.
http://www.double-tsports.com/produc...cene_1over.php
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02-02-2010, 11:01 AM #4408
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02-02-2010, 11:44 AM #4409
- Join Date: May 2005
- Location: Florida, United States
- Posts: 30,676
- Rep Power: 603246
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02-02-2010, 11:52 AM #4410
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