That was a solid training session!
Trash those legs tomorrow :-)
|
Closed Thread
Results 7,531 to 7,560 of 9409
-
01-06-2013, 03:31 AM #7531.
-
01-06-2013, 02:26 PM #7532Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
-
-
01-06-2013, 03:12 PM #7533
Sunday 1/6/13- Legs "B Week" Rotation
Leg press-Wide Foot Position
8x665
8x665
8x665
8x665
Leg press-Narrow Foot Position
10x570
10x570
10x570
Leg press-Medium Foot Position
10x550
10x550
10x550
Lying Leg Curls
10x60
10x60
10x60
10x60
Glute-Ham Raise
12xBW
12xBW
12xBW
Leg Press Calf Raises w/Toes turned out
15x600
15x600
15x600
15x600
Leg Press Calf Presses w/Toes in
15x600
15x600
15x600
15x600
Crush The Visual Weakness
4 sets of hi-rep leg extensions
Observations
I tweaked my lower back yesterday as I was cleaning up my gym and racking the weights for the day. So some adjustments had to be made to this workout because of that.
Quad Workout
Leg Press: Wide Foot Position
Weight increased by 15lbs. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
Leg Press: Narrow Foot Position
Weight increased by 20lbs. Heels are about 3 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
Leg press-Medium Foot Position:
Heels are about 8 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement. I substituted this one in place of the usual hack squats to protect my tweaked lower back.
Hamstring Workout
Lying Leg Curls:
Steady cadence with a short hold at the top and a slow negative.
Glute-Ham Raise:
Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
Calf Workout
Leg Press Calf Presses- Toes turned out:
Gastrocnemius focused.
Leg Press Calf Presses- Toes in:
Tibialis focused.
Final Thoughts
Despite the adjustments, the wheelz feel thoroughly worked.
-
01-06-2013, 03:55 PM #7534
- Join Date: Sep 2010
- Location: United States
- Age: 76
- Posts: 4,848
- Rep Power: 63065
Strong work Steve, I see bigger better wheelz a' comin'. Watch that back.
-
01-07-2013, 05:22 AM #7535
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,315
- Rep Power: 19512
That's a whole lot of pressing! How do the quads feel this morning?
-
01-07-2013, 07:59 AM #7536
I think that's just the nature of the beast, Steve. The majority of posters in the O35 aren't really hardcore (I feel like an elitist myself by posting this, but it's just the facts). But that's okay, really; everyone posting there has their own goals and agenda.
The guys who really understand the concept of constant improvement and the unending quest for it, they know where you're coming from.
Layne Norton says that you are very susceptible to viruses right around contest time and right after due to your immune system being weakened by the severity of the cut.
With my three little ones, there is always one of them bringing some sort of a sneezing, runny nose, coughing thing home. Last year, I was blessed with not catching any of it from them. Year before-last was a lot like this year. I never really know what to expect.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
-
01-07-2013, 11:21 AM #7537
-
01-08-2013, 09:47 AM #7538
Doing the dumbbell spiders and the tricep bar spiders in the chest supported position really makes it a lot easier to handle heavier weight. I am not exactly sure why, but I could not even begin to handle those weights in a more upright and unsupported position.
Whatever it is, it allows me to force the biceps to move more weight without forearm tendon and lower back issues.
The dumbbell spiders really allow me to squeeze the bicep at the top a lot more than any other movement. That is why I have them in both the A week and B week rotation. I think they are going to have a decent impact on my arm development by next year.
I love my weekend training sessions. I am always ready for rest day on Monday, too.
By the end of this week, I will be at the point where I have moved all of my working weights to the top of my ability level, and increases will need to be micro-loaded from there on in. Weight increases will be between 2lbs and 5lbs after this week.
The back outage was minor, but annoying. I probably could have done the hacks on Sunday, but chose to err on the safe side by skipping them and going to another variation of leg presses.
At this point I think my S1 is firing some warning shots at me that I am doing too much unsupported leg work with the barbell squats on Thursday and the SLDLs on Sunday. I will be considering an adjustment over the next few days.
The quads felt worked to about the exact level I wanted. Not too sore, but sore enough to let me know that they did not just cruise through it.
Yep. I just pick and choose to post sparingly. Right now the O35 is just mostly beginner and troll posts.
This is absolutely true. It's also the immune system that's responsible for repairing the tissue damage caused by hard training, putting even more of a load the body's recovery resources.
There's no way around this. We deal with it here when the grandkids are visiting; at least one of them is always coughing/sneezing. About the best we can do is have 'em "cover up" a sneeze, and try to keep hands washed.
That is the plan. While I am not neglecting any muscle groups, there is certainly a focus being placed on the wheelz and a couple of other weaknesses.
-
01-08-2013, 03:39 PM #7539
Tuesday 1/8/13- Back/Triceps/Abs/Calves "B Week" Rotation
Wide Grip Pull Ups
8xBW+35
8xBW+35
8xBW+35
8xBW+35
One Arm Dumbbell Rows
10x85
10x85
10x85
V- Grip Pull-ups
10xBW+35
10xBW+35
10xBW+35
Decline Close Grip Bench Press
10xBW+52 1/2
10xBW+52 1/2
10xBW+52 1/2
10xBW+52 1/2
OH Dumbbell Tricep Extensions
12x85
12x85
12x85
Close Grip Bench Press
12x175
12x175
12x175
Hanging Knee Raises
15xBW
15xBW
15xBW
Decline Crunches
30xBW
30xBW
30xBW
Seated Calf Raises
15x250
15x250
15x250
Crush The Visual Weakness
4 sets of hi-rep dumbbell pullovers
Observations
Almost all of the weights were increased and set at the top of my ability for the intended rep scheme. A couple of the sets felt really heavy today.
Back Workout
Wide Grip Pull Ups:
Weight increased by 5lbs. Wide grip, working to flare the lats out as much as possible at the bottom of this movement.
One Arm Dumbbell Rows:
Weight increased by 5lbs. Controlling the cadence of the reps to keep as much tension on the lats as possible.
V-Grip Pull-ups
Weight increased by 15lbs. Really just a hammer grip pull-up, flaring the lats out as much as possible at the bottom of this movement.
Tricep Workout
Weighted Tricep Dips:
Weight increased by 2 1/2lbs. Concentrating on keeping constant tension on the triceps.
OH Dumbbell Tricep Extensions:
Weight increased by 5lbs. The staple for working the medial head of the tricep. Very little forearm tendon stress at this angle.
Close Grip Bench Press
Weight increased by 20lbs. Hands about 10 inches apart, and elbows coming right down along my rib cage.
Direct Ab Work
Hanging Knee Raises
Reps increased. Knees straight ahead, focusing on pulling with the abs
Decline Crunches
Reps increased. Trying to really burn the abs here.
Calf Workout
Seated Calf Raises:
Soleus focused calf work.
Final Thoughts
I am still in the experimentation phase with some things and I am not completely sold on what I am doing. There will probably be some adjustments here and there over the next few weeks.
-
01-10-2013, 03:34 PM #7540
Thursday 1/10/13- Shoulders/Traps/Legs "B Week" Rotation
Seated Overhead Barbell Press
8x190
8x190
8x190
8x190
Tricep Bar Front Raise
10x55
10x55
10x55
Bent Lateral Raises
10x40
10x40
10x40
Medium Grip Barbell Shrugs
10x255
10x255
10x255
10x255
Seated Dumbbell Shrugs
12x82 1/2
12x82 1/2
12x82 1/2
Leg press-Medium Foot Position
15x500
15x500
15x500
15x500
Lying Leg Curls
15x55
15x55
15x55
Calf Presses
30x300
30x300
30x300
Crush The Visual Weakness
4 sets of hi-rep upright rows
Observations
Typical mass gaining phase training. I made some fairly decent progress this week.
Shoulder Workout
Seated Overhead Barbell Press:
Weight increased by 5lbs. Bringing the bar down just below my chin until the backs of my arms go past the parallel plane. Any deeper than this and my delts disengage and my triceps take over.
Barbell Front Raises:
New exercise to try and put more emphasis on the front delts. Performed with a tricep bar with the hands in the hammer position. Raising the bar to just above shoulder level, and then controlling a slow negative for the burn. This one showed some promise today.
Bent Lateral Raises:
Weight increased by 5lbs. Chest supported at a 30 degree angle. Concentrating on pulling the dumbbells up with the elbows, forcing the work to be done by the rear delts.
Trap Workout
Medium Grip Barbell Shrugs:
Weight increased by 5lbs. Chest supported at a 60 degree angle forcing the traps to pull a little more from the top. Holding and squeezing..
Seated Dumbbell Shrugs:
Weight increased by 2 1/2lbs. Dumbbells brought around a little more to the back to try and focus on the top of my traps. Performed seated on my SuperBench, back supported at an 80 degree angle.
Legs
Leg press-Medium Foot Position:
I rotated this one in today to take place of the barbell squats since my back was tweaked earlier in the week. Heels are about 8 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement. I substituted this one in place of the usual hack squats to protect my tweaked lower back.
Lying Leg Curls:
Controlled cadence with a short hold at the top and a slow negative.
Calf Presses:
Hi rep work with the feet together and toes straight forward to hit the belly of the calves.
Final Thoughts
The viruses I had over the last few weeks exposed an issue with my heart that I am having looked into. I had blood work and a specialist appointment yesterday, and another appointment coming up on Tuesday. Hopefully by Tuesday, I will have some resolution to this issue.
Until then, training will continue as normal.
-
-
01-10-2013, 05:04 PM #7541
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Will be praying?
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
-
01-10-2013, 05:23 PM #7542
-
01-10-2013, 05:46 PM #7543
- Join Date: Feb 2009
- Location: Houston, Texas, United States
- Age: 52
- Posts: 5,827
- Rep Power: 82915
Stay strong brother.....hope all goes well with the heart!
-
01-11-2013, 05:18 AM #7544
- Join Date: Mar 2008
- Location: Maple, Ontario, Canada
- Posts: 11,315
- Rep Power: 19512
I hope the tests go well....
I've been living with a PVC arrhythmia since I've been a kid myself. I hope your issue is even less serious than mine...
-
-
01-11-2013, 05:39 AM #7545
-
01-11-2013, 07:51 AM #7546
Seems like you are having a run of bad luck so far this year I hope things turn around soon.
There is no doubt in my mind that you will overcome whatever this year brings ... and achieve your goals. Strong and focused as always.
-
01-11-2013, 10:39 AM #7547
- Join Date: Jan 2008
- Location: Pennsylvania, United States
- Posts: 9,430
- Rep Power: 8495
2009 NGA Masters Pro Bodybuilder and Athlete.
"I dont stop when Im tired,..I stop when Im done"
-
01-11-2013, 01:54 PM #7548
Best of luck SteBo.
Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
-
-
01-11-2013, 09:40 PM #7549
- Join Date: May 2007
- Location: Rhode Island, United States
- Posts: 3,748
- Rep Power: 19380
Nice to see there are still a few guys posting on this board who actually *want* to look like bodybuilders.
"I'm a street walking cheetah with a heart full of napalm." -Iggy and The Stooges
-
01-11-2013, 10:50 PM #7550
Stebo, you have a big heart in life and sport, so i know u will overcome this little bump on your road to numero 1
IIFYM crews ....I Reps back.
Traditional Wet Shave Crew / I can't hardly wait for tomorrow to come so I can lift then Wet Shave again.
-
01-12-2013, 07:27 AM #7551
I've been slogging through some health crap for the last two months, but the goal has not changed. I am working to build a natty physique that will bring as many cheap plastic trophies home as possible. Nothing more, nothing less.
^^^^ looks lonely in my trophy case and needs a lot more company .
Thanks, guys.
I had mentioned it a couple of times in my training write-ups that the viruses exposed some heart rhythm problems during (and sometimes after) my training. This is nothing new, and something that I have been dealing with since my mid-thirties.
When I had the heart procedure a few years ago, the doc told me I was cured of the SVTs but that I would continue to have the palpitations. I have been on a light dose of meds for the palpitations to keep them at bay since then. My guess is that all that needs to be done is have a med correction. It is probably time since I have been on the original med for 6 years.
While the palpitations are annoying and very frustrating, they are harmless. My main concern is finding a new med that does not cause unwanted side effects that screw with my training goals.
I will find out on Tuesday the results of the tests I recently had done, and hopefully a new med will be prescribed and I will be back in business. Until Tuesday, I plan to continue training as normal. I never really know how mild or moderate the palpitations will be, so I will just have to deal with it until then.
-
01-12-2013, 12:12 PM #7552
- Join Date: Apr 2006
- Location: Oak Park, Illinois, United States
- Age: 67
- Posts: 12,136
- Rep Power: 37682
Train strong and smart, iron brother.
-
-
01-12-2013, 01:05 PM #7553
-
01-12-2013, 03:04 PM #7554
Saturday 1/12/13- Chest/Biceps "A Week" Rotation
Incline Barbell Bench Press
8x227
8x227
8x227
8x227
Decline Barbell Bench Press
10x187
10x187
10x187
Incline Dumbbell Flyes
10x75
10x75
10x75
Incline DB Curls
10x47
10x47
10x47
10x47
Tricep Bar Spider Curls
12x145
12x145
12x145
Spider Concentration Curls
12x47
12x47
12x47
Wrist Curls
10x95
10x95
10x95
Observations
Solid training session today.
Chest Workout
Incline Barbell Bench Press:
Weight increased by 2lbs. Bench angle set at a 30 degree incline, and hands 2 inches wider than before. Controlled reps focusing on working the pecs with the weight.
Decline Barbell Bench Press
Weight increased by 2lbs. Bench angle set at a30 degree decline. Dropping the bar just below my sternum.
Incline Dumbbell Flyes:
Weight increased by 5lbs. Bench angle set at a 30 degree incline. Hug the tree form to concentrate totally on the pecs.
Bicep Workout
Incline DB Curls
Weight increased by 2lbs. The bench angle is at 60 degrees. I started the dumbbells at the bottom in the hammer position and put a quarter twist on them as I raised them to their apex.
Tricep Bar Spider Curls:
Weight increased by 5lbs. Chest supported at a 45 degree angle. Using a total hang at the bottom to stretch the bis, and then pulling the bar to the apex. This is my heavy work for the biceps to try and add size.
Spider Concentration Curls
Weight increased by 2lbs. Chest supported at a 45 degree angle. Using a total hang working both dumbbells simultaneously and getting a good squeeze at the top.
Forearm Workout
Wrist Curls:
Continuing the rehab work on my forearm tendons.
Final Thoughts
Looking forward to hammering the wheelz tomorrow.
-
01-12-2013, 03:30 PM #7555
- Join Date: Feb 2012
- Location: United Kingdom (Great Britain)
- Posts: 4,646
- Rep Power: 65157
Best of luck to you Steve, I hope those meds sort things out.
My training log:
---------------
http://forum.bodybuilding.com/showthread.php?t=153596291&p=1062453741#post1062453741
[]---[] Equipment Crew #43 []---[]
-!!!---!!!- No Excuses Homemade Equipment Crew #1 -!!!---!!!-
()---() York Barbell Club #4 ()---()
-
01-12-2013, 06:58 PM #7556
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Serious reps as usual, Bo; looking forward to the upcoming leg workout.
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
-
-
01-12-2013, 09:34 PM #7557
Solid looking workout, Steve. Glad to see you're back in the groove.
Sorry to hear about the palpitations. Both my wife and I sometimes get odd rhythms, skipped beats, etc. Comes and goes based on accumulated fatigue, for me. Too many nights with lack of sleep and it'll crop up. Really freaked me out when it first happened, but I've learned to live with it.☠ By reading this post, you have agreed to my negative reputation terms of service.
-
01-13-2013, 08:17 AM #7558
Always!
The whole onset of this thing kind of reminds me of when I started having a lot of trouble with the SVTs. At least this time I know I have the proper diagnosis to work with. Should not really be a big deal. One of the electro-cardio physiologists I went to a few years ago told me that meds have to be modified from time to time. I guess it is just that time.
I am pretty sure a modification in meds will. I have given it enough time to sort itself out on its own and that really did not happen, so it is time to take the next step.
Leg day used to be my least favorite workout. Now it is the one I look forward to the most. I guess I have a bit of a sense of urgency where the wheelz are concerned. They were definitely the reason I got beat in October. If I get that shored up, then I can actually be competitive for some titles.
Yesterday was the first workout in 8 weeks where my heart did not palpitate. When it happens, it is always after a set when the heart is slowing itself down. It might palpitate once or twice, or it may not do it at all. On a few days, it would do it quite a bit. None of that actually affected the lifts, but was real annoying.
I had the palpitations follow me out of the gym three different times and flop around for a couple of hours in the evening. That really sucked because it made it hard to go to sleep.
Whatever the cause, it is time to look into a med change. Like I said before, this is nothing new for me and ultimately harmless. Just another day in the life of SteBo
-
01-13-2013, 08:50 AM #7559
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2964
Strong Incline Bench and solid workout. When are you planning to compete again?
"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
-
01-13-2013, 12:30 PM #7560
Been absent for awhile and sorry to hear about your health problems, Steve. Know how disturbing, annoying and frustrating things like that can be mentally as I've thrown pre-atrial contractions since I was 25 and have never had a normal EKG in all those years. Props for the serious Chest/Bi work yesterday. Wishing you all the best on Tuesday.
Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
Similar Threads
-
KingCarlos's training for strength, speed and power (NEW)
By kingcarlos in forum Workout JournalsReplies: 1524Last Post: 11-20-2009, 10:44 AM -
Training For Strength and Power
By hockeyplayer45 in forum Teen BodybuildingReplies: 16Last Post: 05-30-2007, 09:18 PM -
Training For Strength and Power
By hockeyplayer45 in forum Powerlifting/StrongmanReplies: 1Last Post: 05-29-2007, 09:23 PM -
Endurance training for speed and power oriented sports
By AJS11 in forum Sports TrainingReplies: 2Last Post: 01-29-2007, 09:33 PM -
training for pure strength and power, not mass
By The Gym Nazi in forum ExercisesReplies: 2Last Post: 02-25-2003, 06:22 AM
Bookmarks