My name is Tatsuya, a lurker for about a year, finally decided to sign up. Need some accountability on the weightlifting end of my life. 43 yrs old, college professor in my free time, started lifting in 1991...did martial arts up until then (judo and some boxing). Always had decent "natural" strength, was only about 145 lbs when I started lifting. Advanced fast enough that I flirted with the idea of competitive powerlifting until a back injury doing squats in summer 1993 ended that (July 7th...remember the infamous date). Toiled around, babied by back for a couple of years but then started to feel confident again in 1997. Forced layoff due to Hep A actually helped me and I peaked from late 1997 until 2000 (peak weight around this time was around 195 lbs). Still shied away from back squats and heavy deads but did heavy front squats and power cleans instead. Then went back to grad school in 2003 and things went south. Still weighed 195 but it was a different 195. Some health scares in 2007 (anxiety attacks due to grad school stress) scared me into losing weight (better diet, more cardio and but once again got scared of lifting heavy).
I'm in good condition now but hate being weak, really been just going through the motions as far as lifting goes. So figure I'll to start a journal, even when I was hardcore lifting I never did this. Even if no one reads, seeing it on "paper" and seeing how much time I'm wasting by not improving will hopefully light a fire under my ass. I hope to get back up to around 180-185 (currently around 170-175)...I know that's not big but it is the right mix of strength and conditioning for me.
My workout (full body 3X a week):
Mondays:
Squats (alternate time to time between high bar and safety bar)
Leg press
Leg curls or Swiss Ball curls
Reverse grip bent over barbell rows (Yates style, moderate weights)
Pull ups (bodyweight)
Dumbbell swings (one DB with both arms)
Hammer strength incline press
Hanging leg raises with dumbbell between my legs
Rotator cuff work
Jump rope (try to limit it to 20-30 min but I'm an avid jump roper and sometimes get carried away)
Stretching
Wednesdays:
Front squats (olympic style)
Hang cleans
Stiff leg deadlifts
weighted chins (parallel grip)
weighted dips
cable woodchoppers
weighted crunches
Hip abductor/adductor machine
Neck work
Jump rope 20-30 min
stretching
Fridays:
Deadlifts (due to my back sumo style feels better, sometimes use trap bar)
Bent over barbell row (heavier than Mon, pronated grip)
Weighted pullup
Lateral and front raises (more to warm up the shoulders)
Standing overhead press
Push press
Back extensions
sometimes I'll do either lunges or pistols to get some one leg work)
Jump rope
stretches
Issues:
Lower back always a concern, recently started back to using a heavy duty powerlifting belt to that I used back in the early 90's to assuage those fears a bit
Both shoulders are sketchy, they are okay now but thats why I don't do flat barbell presses anymore.
Diet:
Need to count calories better, I approximate everything which being a scientist I should know better...since I'm going for slow steady gain to minimize fat gains, need to start being real judicious about this. Although I need to eat more than less
Will try and post some pics, including when I was in my worst shape back in 2007 (they're on another computer). Look forward to getting to know some fellow Over 35 lifters soon!
Barbell Squats (high bar, fairly narrow stance try to go to parallel but sometimes cut it a but high)
Bar x 1 X 20 (I consider everything a warm up until my top weight)
135 x 2 X 10
185 x 1 x 6
225 x 1 x 5
245 x 1 x 1
275 x 2 x 3
Leg press (just counting plates)
180 x 1 x 20 (warm up)
270 x 1 x 10 (warm up)
360 x 1 x 12
410 x 1 x 10
This is an old AFS style leg press, it's not angled at 45 deg but you are sitting upright. I feel it's harder than an angled leg press and I feel it a lot more on my quads
Reverse grip barbell rows
135 X 1 x 10
185 X 2 X 5
Lying leg curls
80 x 1 x 20
90 x 1 X 15
100 x 2 x 10
Pullups
BW x 2 x 8
Hanging leg raises using ab strap
BW + 20 lb DB x 2 x 15
Hammer Strength Incline press (plates only)
90 x 1 x 15
140 x 1 x 8
180 x 2 x 6
No DB swings today will try to fit them in Wed
External rotator
10 lbs x 2 x 20
Neck work
Neck flexion (dumbbell on forehead)
70 x 2 x 10
Neck extensions (head harness)
55 x 2 x 10
no side flex today
Jump rope for 20 minutes, didn't go crazy with double unders, easy skipping
Notes:
Easy break in day....started doing neck work again a couple of weeks back after a 10 yr layoff, time to get my bull neck back (but no more bridging). Concentrated stretching troublesome hamstrings, hip flexors and groins, foam rolled hammys, IT band, lower back and upper back at home (btw, the Rumble Roller is awesome)
Don't have too many pic of myself since I'm a bit of a photophobe but here's a pic of me in my worst shape in 2007 (39 yrs old) vs one from 2009, which is pretty much what I look like now (hence the reason for this journal....stagnation the last couple of years). Probably around 200 lbs in the 2007 pic to around 175-ish in the 2009 one. My resting HR was around 80 in 2007, down to the high 40's in 2009. Borderline hypertension in 2007, normal BP (no med although my physician wanted to put me on them) nowadays.
Thank you ChocoChick (and I do need to eat more veggies). I love jumping rope but I have to be careful not to overdo it since it's so much fun.
I don't have that problem (over-doing it). I don't find it all that much fun!
Do you just jump or are you able to do tricky rope work? Now that would be fun! The closest I've come is doing double-unders; I am relatively uncoordinated.
I don't have that problem (over-doing it). I don't find it all that much fun!
Do you just jump or are you able to do tricky rope work? Now that would be fun! The closest I've come is doing double-unders; I am relatively uncoordinated.
I'm actually pretty good with the rope. It was frustrating to learn at first and I think a lot of people give up but once you can do enough tricks and different footwork, freestyling is extremely fun. Need to get back the same intensity with the weights that I have for jumping rope then I should be back on track....
I'm actually pretty good with the rope. It was frustrating to learn at first and I think a lot of people give up but once you can do enough tricks and different footwork, freestyling is extremely fun. Need to get back the same intensity with the weights that I have for jumping rope then I should be back on track....
Ok, so now I imagine you like this guy:
How did you learn? Did oyu have a coach or did you figure it out from videos?
I'm such a jump rope geek I actually know the names of some of these people. Buddy Lee is cool but Rene Bibaud got some swag:
youtube.com/watch?v=gIKAMlcjuRk (oops can't post links...try this way)
All self taught, initially copied Floyd Mayweather Jr but then ventured out to more complicated things (I'm nowhere near as good as Rene Bibaud but at least these days, I know how she's doing those stuff...pulling it off is another story)
Weighed myself this morning, a paltry 172 lbs. Took a snapshot as well (the ol' phone off the bathroom mirror since my digital camera's battery was dead) and feeling the tightness of my lifting belt, I think I put a 1/4" or so on. Oh well, bust my ass and don't worry about it
5 minute warmup on stationary bike....still a bit of a break in week
Front squats (prefer holding these Olympic style...these really hits my abs hard as well):
Bar x 1 x 20 (warm uo)
135 x 2 x 8 (warm up)
185 x 1 x 6 (good depth)
205 x 1 x 5 (last rep was a bit high)
225 x 1 x 3 (first 2 rep was pretty low, last one a bit high)
Hang cleans:
135 x 1 x 5 (don't know why I never warm up with just bar for this)
155 x 1 x 3
165 x 1 x 2
175 x 1 x 1 (felt powerful, didn't squat down much to catch)
Stiff legged deadlifts
95 x 1 x 12 (warm up)
145 x 1 x 10
165 x 2 x 8
Weighted chin (parallel grip)
BW x 1 x 6 (warm up)
BW + 50 lbs x 2 x 6 (didn't go quit as high on last rep of last set)
Cable woodchoppers ( per side)
80 x 1 x 12
100 x 1 x 10
120 x 1 x 8
Weighted dips
BW x 1 x 10 (warm up)
BW + 50 lbs x 2 x 10 (need to really amp this up, dips and front squats are 2 exercises I really have slipped on. But need to get a better dipping belt, one in my gym sucks as only hold 2 25 lbs plates...chain is too short to hold more than one 45 lb plate...if anyone who happens to read this knows of a good quality one, I'd appreciate the info)
Dumbbell swings (hold one DB with both hands)
80 x 1 x 6
90 x 1 x 6
100 x 2 x 6
Weighted crunches
75 lbs x 2 x 15
Hip adduction
65 x 1 x 15
95 x 1 x 12
125 x 1 x 10
Hip abduction
80 x 1 x 20
110 x 1 x 20
140 x 1 x 20 (way too easy)
Super intense jump rope workout today (20 minutes)
Freestyle for 5 minutes (warm up)
Intervals ( 5 rounds...if I screw up start the round over again):
30 double unders
recovery interval (side swings and low intensity jumps)
20 double under criss crosses (criss and cross the rope over one jump, not two)
recovery interval
10 double under continuous crosses (keep arms in crossed position and turn 2 times per one jump while in this position)
recovery interval
3 double under/3 double under criss crosses/3 double under continuous crosses/30 high knee sprint (15 per leg)/30 high knee sprint with criss cross/ 2 double under/ 1 double under criss cross combo
recovery interval
rest for 1 minute and repeat 4 x
Finished off with 63 consecutive double unders (new personal best by 3...a little PO'd at myself that I didn't just do 65 but then again, if I did, would be PO's that I didn't do 70). I always do these after weights and toward the end of my workout, one day I'm going to try them "fresh" and see how many I can really do. Arms were dead by this point
Cool down with an EB/left side swing cross/double under/double under criss cross/ double under left side swing cross/double under right side swing cross/Curley Shuffle/ side swing combo (A.K.A the DocTats Special)
Was going to bring my camera to make a video of my jump rope session but batteries were not charged. maybe I'll do it Friday
Intervals ( 5 rounds...if I screw up start the round over again):
Glad to see I am not the only one who does this. I sometimes get a whole lot more workout than I planned for due to restarts!
Originally Posted by DocTats
Was going to bring my camera to make a video of my jump rope session but batteries were not charged. maybe I'll do it Friday
Cool, can't wait!
Meanwhile, I checked out Rene Bibaud. Yikes! I also watched a Floyd Mayweather video. Is there one you recommend for someone just starting out? Oh, and what kind of rope do you use?
Glad to see I am not the only one who does this. I sometimes get a whole lot more workout than I planned for due to restarts!
Yeah, it's all fun and games until you screw up the last jump of the last interval although I had a good day today and didn't screw up once.
Cool, can't wait!
Meanwhile, I checked out Rene Bibaud. Yikes! I also watched a Floyd Mayweather video. Is there one you recommend for someone just starting out? Oh, and what kind of rope do you use?
Here's a routine I did about 3 months into skipping (says intermediate but I think mostly okay for beginners):
youtube.com/watch?v=1K71KcfeYEw
I geeked out a couple months ago and wrote a blog about my favorite jump rope.
Hi and welcome to the journals! I hope it helps you to light a fire under your ass. Your before and after photos are impressive. Nice transformation!
Good job on your workouts and jump roping also.
My son is a senior in New York in college. He has really loved being there.
Happy 2012!
Thanks Hibiscus09, I think documenting my workout will definitely help me get past this LONG stagnation with the weights.
Which school does your son go to?
Steelers fan I see....I went to Penn State and became a Steeler fan because I sort of knew someone that ended up playing there (Jets are my team since 1976 but these Rex Ryan teams haven't been all that likable so Steelers have caught up in recent years...actually wear my Steelers cap more than my Jets one these days)
When I got home from my workout Wed., started to sneeze and then nonstop runny nose. Didn't think it was a cold so took some Benadryl rest of the day. Runny nose stopped by felt super lethargic all day Thursday. A smarter man would have waited until Friday P.M. to workout but I despise crowded gyms so....
5 minutes stationary bike warm up, final break in workout
Deadlift (sumo stance)
135 x 2 x 10 (warm up)
185 x 1 x 6 (warm up)
210 x 1 x 5 (warm up)
235 x 1 x 3 (warm up, felt a sharp albeit minor pain in my upper right buttocks...this is the area where my massage therapist was working on last month and hurt like hell. Time to put on belt)
255 x 1 x 1 (still tender but not horrible)
275 x 1 x 1 (realize that I'm not tensing up my whole body before starting, need to keep body tight)
285 x 1 x 3 (definitely tightened it up, felt stronger but tensed my body so hard that my pec delt tie in hurt...stop here for today)
Bent over barbell row (pronated grip)
135 x 1 x 10 (warm up)
185 x 1 x 6 (warm up)
225 x 2 x 5
Weighted pull-ups
BW x 1 x 6 (warm up)
BW + 25lbs x 2 x 3 (ugh)
Lateral raises (use it to warm up shoulders mostly)
15 x 1 x 15
25 x 1 x 10
30 x 1 x 10
Front raises (also to warm up)
10 x 1 x 15
20 x 1 x 10
Standing military press (to make it easier on my shoulders, I use a relatively narrow grip, about shoulder width)
Bar x 1 x 20 (warm up)
65 x 1 x 10 (warm up)
95 x 1 x 8 (warm up)
115 x 2 x 6
Push press
135 x 1 x 3
155 x 2 x 1 (very easy, got good explosion off legs)
Neck flexions (dumbbell on forehead)
40 x 1 x 10 (warm up)
80 x 2 x 8
Neck side flexion (need to find a better way to do this....maybe bring harness to gym and attach to cable pulley)
25 x 1 x 15 per side
Back extensions
BW + 25 lb x 2 x 12
Neck extension (at home with head harness)
60 x 2 x 15
Jump rope, 20 minutes, mostly freestyle, recorded a short version, uploading on YouTube now, will take a while so just going to post this for now
Here's a few clips of me skipping rope....humbling to see yourself on video...cripes, I'm really not that good...(still don't think I can put up links...)
Thank you, you're too kind. I definitely froze a bit for the camera and was frustrated at one point. Hope to see a video of you skipping rope soon!
Don't hold your breath! I have barely mastered the double under and can only do a handful of them before I screw up. I can't imagine doing all that side to side stuff. One thing I notice in your videos (and in the others posted in this thread) is how tight/minimal your movements are. I am still at that stage where I am jumping high to get the DU, when it should be coming from the speed of the rope. I have a long way to go.
I'd flay myself and all around me with a jump rope....damn strong comic relief would be had. YouTube vids of this event would go viral and crash servers.
Much respect for what you are doing, man.
Neck work is something I could use....saw it in your workout log. Cool.
Thanks Hibiscus09, I think documenting my workout will definitely help me get past this LONG stagnation with the weights.
Which school does your son go to?
Steelers fan I see....I went to Penn State and became a Steeler fan because I sort of knew someone that ended up playing there (Jets are my team since 1976 but these Rex Ryan teams haven't been all that likable so Steelers have caught up in recent years...actually wear my Steelers cap more than my Jets one these days)
Thanks for posting in my journal today because it reminded me of exactly who had asked me where my son goes to school. lol I was trying to remember and could picture you from your photos, but didn't remember which journal belonged to you.
So -- here's my response (ha) -- my son goes to NYU.
Yes, I love the Steelers. I started following them in the 70s and cheered them on with my six brothers. At the time, the Carolinas didn't have a pro team. I couldn't switch allegiances once the Panthers came along, so the Steelers it is.
If you read my journal during football season, you will see I'm a crazy college football fan. I love my University of South Carolina Fighting Gamecocks!! 11-2 and Capital One Bowl Champs this year!! Woohoo!
Originally Posted by DocTats
Here's a few clips of me skipping rope....humbling to see yourself on video...cripes, I'm really not that good...(still don't think I can put up links...)
youtube.com/watch?v=rkkmUr2CxvQ
youtube.com/watch?v=I0fGDHsxrIE
youtube.com/watch?v=eON4-Z8HRVw
That's awesome! You're really good at that!!
"For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7
GO COCKS!! 11 Wins and Outback Bowl Champions!!! Kicked ClemPson's butt too. :-D
Don't hold your breath! I have barely mastered the double under and can only do a handful of them before I screw up. I can't imagine doing all that side to side stuff. One thing I notice in your videos (and in the others posted in this thread) is how tight/minimal your movements are. I am still at that stage where I am jumping high to get the DU, when it should be coming from the speed of the rope. I have a long way to go.
I think everyone does DU like that initially. In the movies "The Hammer", Adam Carolla, the man that inspired me to start skipping does them that way still. Another mistake I made initially when stringing together DU is that I started to spread my arms further apart (because it shortens the rope and makes it faster).
This video might give some pointer as far as the rhythm of DU. I like the "flick flick" thing mentioned
youtube.com/watch?v=kGhCaufOZ4k
That instructor Molly Metz has a video that is insane 10 minutes of DU...no misses, no gassing out. I think it's on the menu on the right side
Here's an almost hour long instructional video I came across recently. Maybe a little pedestrian at some parts for your level but they have a section on DU
youtube.com/watch?v=CV_od8U7LHw
That Louis Garcia fella is probably my favorite jump roper (you can search "Rebel Ropers" to find some from his younger days).
I'd flay myself and all around me with a jump rope....damn strong comic relief would be had. YouTube vids of this event would go viral and crash servers.
Much respect for what you are doing, man.
Neck work is something I could use....saw it in your workout log. Cool.
Keep on kicking arse!
Thanks, I appreciate it. I checked your journal out, great job.
Saw some of your injury issues and jumping rope is pretty low impact if done right. You can check out the video I linked to my reply to ChocoChick (the last one) to get started if you desire. I had no clue how to do it at first but still tried it at a commercial gym. I'm usually self conscious but I was determined to skip rope like Adam Carolla so persisted. Now I have a cardio exercise that I know I will stick with for a long time. Makes all the difference in the world when you love doing an exercise
Yeah, I started neck work back in the late 90's because I had a crazy idea to try MMA (this was long before the popularity it has these days) Did some crazy stuff like bridging on my head and doing close grip floor presses while maintaining the bridge...I cringe at it all now.
Thanks for posting in my journal today because it reminded me of exactly who had asked me where my son goes to school. lol I was trying to remember and could picture you from your photos, but didn't remember which journal belonged to you.
So -- here's my response (ha) -- my son goes to NYU.
Yes, I love the Steelers. I started following them in the 70s and cheered them on with my six brothers. At the time, the Carolinas didn't have a pro team. I couldn't switch allegiances once the Panthers came along, so the Steelers it is.
If you read my journal during football season, you will see I'm a crazy college football fan. I love my University of South Carolina Fighting Gamecocks!! 11-2 and Capital One Bowl Champs this year!! Woohoo!
Unfortunately, my alma mata has a lot of shame connected to it these days...
One of my best friends is an USC alumni (and he's quick to point out that U of S. Carolina is the original USC). Even gave me a Todd Ellis jersey back in the late 80's....not that I was a fan of Todd Ellis but he saw I liked the jersey so he gave it to me
NYU is a good school...when I decided to go to grad school I needed to take some undergrad classes first since what I wanted go to grad school for was unrelated to my bachelor's degree. But mucho $$$$
I think everyone does DU like that initially. In the movies "The Hammer", Adam Carolla, the man that inspired me to start skipping does them that way still. Another mistake I made initially when stringing together DU is that I started to spread my arms further apart (because it shortens the rope and makes it faster).
This video might give some pointer as far as the rhythm of DU. I like the "flick flick" thing mentioned
youtube.com/watch?v=kGhCaufOZ4k
That instructor Molly Metz has a video that is insane 10 minutes of DU...no misses, no gassing out. I think it's on the menu on the right side
Here's an almost hour long instructional video I came across recently. Maybe a little pedestrian at some parts for your level but they have a section on DU
youtube.com/watch?v=CV_od8U7LHw
That Louis Garcia fella is probably my favorite jump roper (you can search "Rebel Ropers" to find some from his younger days).
The crapiness started with the Giants winning last night (I despise the Giants and the Knicks....) and continued through my workout. Actually. only the start and end of my workout sucked, the rest was just sorta there....
Did some foam rolling with The Grid at home before I left (I have The Grid and the Rumble Roller...the Rumble Roller goes much deeper...regular foam roller do nothing for me....I heard some say use a PVC pipe but I like the nubs in the Rumble Roller). 5 minute warm up on stationary bike
Barbell Squats
Bar x 1 x 20 (everything up to my very top weight is considered a warm up)
135 x 2 x 10 (for some reason I decided to do low bar and wider stance...actually the reason is that it's easier to hit parallel but it was a mistake)
185 x 1 x 6
225 x 1 x 6 (reason why it's a mistake for me to do low bar...for some reason, I get light headed when I do it this way...got light headed this set)
245 x 1 x 1 (still light headed even though just one rep)
275 x 1 x 1 (ditto)
285 x 2 x 3 (at this point just went back to doing high bar with narrower stance, felt fine...weird...probably psychological but fact remains my top squat back in 1998 was done high bar style so I don't know why I deviate away from it. Well again, I know why but I shouldn't. By this point, I decided that it was just another break in week for squats, wanted to do 295 x 6 reps today and then add 5 lbs every week for 6 weeks)
90 degrees seated leg press (counting plate weight only)
180 x 1 x 15 (probably should ditch this weight)
270 x 1 x 10
360 x 1 x 6
450 x 2 x 8
Thinking about changing these and doing it one leg at a time like I use to and changing it to Friday on deadlift day
Bent over barbell row (reverse grip)
135 x 1 x 10
205 x 2 x 5 (Mondays are a lower intensity day for upper back...crank it up on Friday)
Jump rope...went 40 minutes because I was jumping like crap today and couldn't get into a good rhythm. Not a good day. Damn you Giants....
ETA: forgot that I also hit the speed bag and the heavy bag for a bit during my jump rope session, didn't really pay attention to how much I did....it was like active rest
Weighed in today at 172 lbs...same as last week...same as the last 3 years....
Fired up today cuz going to see my beloved Nets tonight....
No warm up today, hope this won't come back to bite me in the ass...(did do a some housework before leaving)
Front squats
Bar x 1 x 20
135 x 2 x 8
185 x 1 x 6
205 x 1 x 5
225 x 1 x 4
235 x 1 x 3
235 felt light, jump up to 245 next week
Hang cleans
135 x 1 x 5
155 x 1 x 3
175 x 1 x 2 (2nd rep was total and utter crap)
180 x 1 x 1 (good "snap" off my toes, caught the bar at a nice half squat position...felt better than 175)
Cleans are weird, even hang cleans that are less technical. If everything goes right, a heavier weight can feel lighter than a poorly executed lower weight
Stiff legged deadlifts
95 x 1 x 10
145 x 1 x 8
165 x 1 x 8
185 x 1 x 8
I hate this exercise....never did them in my younger days
Weighted dips
BW x 1 x 10
+45 x 1 x 6
+70 x 2 x 6
Weighted chins (parallel grip)
BW x 1 x 6
+50 x 2 x 5
Cable woodchoppers (per side)
80 x 1 x 8
100 x 1 x 8
120 x 1 x 8
Weighted crunched
+85 x 2 x 20
Neck flexion
85 x 2 x 8
Took a do rag with me to cushion the dumbbell on my forehead made a huge difference
Neck extension with head harness
60 x 2 x 15
Side neck flexion (harness connected to seated cable row pulley...per side)
20 x 1 x 10
40 x 1 x 6 (wanted to do 30 lbs but stupid 30 and 40 lb plates were stuck)
Hip adduction machine
95 x 1 x 12
125 x 1 x 10
155 x 1 x 8
Hip abduction
170 x 2 x 20
Jump rope
20 minutes, mostly freestyling interspersed with 20 double unders
On the right track, hopefully keep going steadily heavier on the big exercises
Weighed in today at 172 lbs...same as last week...same as the last 3 years....
The little blurb under your avi says 175. Just sayin'.
Fired up today cuz going to see my beloved Nets tonight....
No warm up today, hope this won't come back to bite me in the ass...(did do a some housework before leaving)
Front squats
Bar x 1 x 20
135 x 2 x 8
185 x 1 x 6
205 x 1 x 5
225 x 1 x 4
235 x 1 x 3
235 felt light, jump up to 245 next week
Hang cleans
135 x 1 x 5
155 x 1 x 3
175 x 1 x 2 (2nd rep was total and utter crap)
180 x 1 x 1 (good "snap" off my toes, caught the bar at a nice half squat position...felt better than 175)
Cleans are weird, even hang cleans that are less technical. If everything goes right, a heavier weight can feel lighter than a poorly executed lower weight
Stiff legged deadlifts
95 x 1 x 10
145 x 1 x 8
165 x 1 x 8
185 x 1 x 8
I hate this exercise....never did them in my younger days
Weighted dips
BW x 1 x 10
+45 x 1 x 6
+70 x 2 x 6
Weighted chins (parallel grip)
BW x 1 x 6
+50 x 2 x 5
Cable woodchoppers (per side)
80 x 1 x 8
100 x 1 x 8
120 x 1 x 8
Weighted crunched
+85 x 2 x 20
Neck flexion
85 x 2 x 8
Took a do rag with me to cushion the dumbbell on my forehead made a huge difference
Neck extension with head harness
60 x 2 x 15
Side neck flexion (harness connected to seated cable row pulley...per side)
20 x 1 x 10
40 x 1 x 6 (wanted to do 30 lbs but stupid 30 and 40 lb plates were stuck)
Hip adduction machine
95 x 1 x 12
125 x 1 x 10
155 x 1 x 8
Hip abduction
170 x 2 x 20
Jump rope
20 minutes, mostly freestyling interspersed with 20 double unders
On the right track, hopefully keep going steadily heavier on the big exercises
Nice job on the hang cleans! What made you pick stiff legged DLs over regular DLs?
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