|
-
02-09-2014, 05:19 PM #151
-
02-09-2014, 05:20 PM #152Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
-
02-09-2014, 05:21 PM #153
-
02-11-2014, 02:10 PM #154
Tuesday February 11 2014
Abs/Core:
25 Sit Ups
Bridge: 10 reps 20 seconds each
Plank: 1:15
Flutter Kicks: 1:00
Supermans: 15 reps
Oblique Crunches: 12 each side
Plank: 1:15
Flutter Kicks: 1:10
25 sit ups
Quadruped Extensions: 60 seconds each side
Push Ups: (1 minute):
Prescribed Reps/Actual Reps
14/14
18/18
14/14
14/14
20/30
First time ever doing sets of push ups within memory. Last set was a max set, having to do at least 20 to move on to next day.
Squats (4-5 min): no belt or shoes
45x7
95x5
135x3
165x2
195 (3x3)
135x10
ATG. Last 5 with 135 I paused at the bottom.
Upside Down Row: (2 min)
BWx12
BWx12
BWx12
Pulls Ups (2 min): Prescribed Reps/Actual Reps
6/6
6/6
4/4
7/7
9/9
Last set was pretty tough.
Push ups and pull ups were humbling. Though I suppose 32 pull ups is pretty good overall at this point.Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-13-2014, 03:48 PM #155
Thursday February 13 2014
Core:
25 crunches
Bridge: 10 reps 20 seconds each
Plank: 1:20
Flutter Kicks: 1:15
Supermans: 15
Plank: 1:20
Bicycles: 15 reps each side
Flutter Kicks: 1:15
Supermans: 15
Quadriped Extensions: 60 seconds each leg
Crunches: 25
Push Ups: 90 second btwn sets (prescribed reps/actual reps)
20/20
25/25
15/15
15/15
25/30 (atleast 25, max)
Sucked.
Squat (4-5 min):
45x7
95x5
135x3
165x2
195x1
205 (3x3)
Raw.
Pull ups: (90 seconds except btwn sets 2 and 3, about 5 min as I was talking to someone)
Prescribed/Actual
7/7
6/6
6/6
8/8
9/9
Barely squeezed out the last couple on the last set.
Upside Down Row: 2 min
BWx12
BWx10
BWx10Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-13-2014, 04:06 PM #156
-
-
02-16-2014, 08:32 PM #157
Sunday February 16 2014
Core:
Too lazy to post whole thing. Did crunches, plank, flutter kicks, supermans, oblique crunches, quadruped extensions. Most twice
Push ups: prescribed/actual
22/22
30/30
20/20
20/20
At least 28 (max): 30
Squat:
45x7
95x5
135x3
165x2
195x1
215 (3x3) raw
Pull ups: prescribed/actual
8/8
8/8
8/8
6/6
Max/9
Upside down rows:
Bwx10
Bwx10Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-16-2014, 08:36 PM #158
-
02-17-2014, 02:34 PM #159
Sorry did not see this. Flutter kicks are indeed a good ab exercise. I usually find myself with my hands flat under my butt and my head up (although not always). Do it anywhere from 1-1.5 min. Flutters combined with supermans and plank make a good threesome. Add some crunches in there and you have a solid core workout IMO.
EDIT: just holding your feet up is a good workout itself. I used to do this kind of core stuff routinely in high school at the trainer I went to junior/senior year. Core was strong back then.Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-17-2014, 02:35 PM #160
-
-
02-17-2014, 02:39 PM #161Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-17-2014, 02:45 PM #162
-
02-17-2014, 03:59 PM #163Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-21-2014, 02:56 PM #164
Wednesday February 19 2014
Core
Push Ups: (60 second rest, before last set 90 seconds): prescribes/actual
21/21
25/25
21/21
21/21
atleast 32 (max)/24+8
Did not get 32 in a row, had to rest.
Upside Down Row: (2 min):
BWx10
BWx10
Thursday February 20 2014
Squats: (4-5 min): raw
45x7
95x5
135x3
165x2
195x1
215 (3x3)
Pull ups: prescribed/actual
8/8
7/7
6/6
7/7
8/8
Not too bad
Friday February 21 2014
Core
Push Ups: prescribed/actual
21/21
25/25
21/21
21/21
max (atleast 32)/35
After third and fourth set really was not sure about last set. But I managed.
Upside Down Row:
BWx10
BWx10
BWx10Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
-
02-21-2014, 02:59 PM #165
-
02-21-2014, 03:02 PM #166
The next push up workout will be week 4/day 2
http://hundredpushups.com/
The next pull up workout will be week 2/day 2
http://twentypullups.com/the-training-program/Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-21-2014, 03:04 PM #167
well technically it's 7 weeks, but in reality I supposed it goes until you can ACTUALLY get to the last workout and do it. You then do a final test. So not sure how long it will actually take me. For example, I had to repeat week 4/day 1 because I could not get all the reps the first time. But I also started at week 3, so there is that.
Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-23-2014, 04:11 PM #168
Sunday February 23 2014
Push ups: prescribed/actual
25/25
29/29
25/25
25/25
Max (at least 32)/32
Hard. Solid.
Core
Pull ups: prescribed/actual
8/8
7/7
7/7
6/6
10/10Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
-
02-23-2014, 04:14 PM #169
-
02-23-2014, 06:56 PM #170
Always impressive.
I like the push ups and pull ups idea for upper body work. Feel good. I can feel the push ups in my shoulders/tris/chest region a ton. Pull ups are obviously good for the back. After the next workout for push ups (assuming I get them all) I will do another one set max. Interested to see how that will go. I also will do one for pull ups in the fairly near future.Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-23-2014, 07:13 PM #171
-
02-25-2014, 07:12 PM #172
Right. Pull ups are palms out, hands slightly wider than your shoulders. At some point I will probably incorporate chin-ups into my routine as well.
Monday February 24 2014
Squats:
45x7
95x5
135x3
165x2
195x1
220x3 (sucked balls, decided to take it easy, and for my backs sake and lightened the weight)
5 pistols each leg
185x5
5 pistols each leg
185x5
5 pistols each leg
Tuesday February 25 2014
Push Ups (2 min except before last set took 5-6 min): prescribed/actual
29/29
33/33
29/29
29/29
40/40
These were rough. If I did not take such a long break before the last set I definitely would not have gotten all 40. I will do a one set max test on Friday. Couple weeks ago I did 45. Hoping to improve a decent amount from that.
Core
Upside Down Row:
BWx12
BWx12
BWx10Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
-
02-25-2014, 07:21 PM #173
-
02-25-2014, 07:27 PM #174Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-25-2014, 07:29 PM #175
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564604
Yeah...that morning stuff. ugh
I have voluntarily lifted before noon probably twice in the past few years or so.
It's all about routine though. When you do it often enough your body kinda gets used to it. Academy PT started at 6:00 and I got used to that. Kinda. But not really. 5:00 is just so damn early.
-
02-26-2014, 07:51 PM #176
Wednesday February 26 2014
Bike 5 min
Always do this just never post it.
Light Core Work
Pull ups (2 min, except last set I took 4-5 min):
prescribed/actual
8/8
8/8
7/7
7/7
max/13
These felt really good. Makes a difference when you don't do a bunch of push ups right before.Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
-
02-26-2014, 07:53 PM #177
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564604
In in under 3 minutes
Yeah...pushups or bench or press or whatever, and chinups, use a lot of the same muscles, mixing them together definitely takes away from what you'd get if you just focused on one.
With the 5/3/1 I'm doing now all bench and press days have pullups and chinups after every single set. It definitely makes a difference.
-
02-27-2014, 07:45 PM #178
Thursday February 27 2014
Bike 5 min
Push Ups:
max test: 59
Gassed. But just about 33% better than initial test.
Stretching.Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-27-2014, 07:47 PM #179Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
-
02-27-2014, 08:05 PM #180
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564604
I don't know. Good question.
If you aren't following/sub'd, log is very active now:
http://forum.bodybuilding.com/showth...44663&page=222
This is how they went today:
Bench 3x5
45 x 10 (4 pull-ups)
135 x 5 (4 pull-ups)
155 x 5 (3 pull-ups)
175 x 5 (3 pull-ups) (5 chin-ups)
200 x 10 (5 chin-ups)
Press 5x10 (3:00 b/t press sets)
95 x 10 (4 chin-ups)
95 x 10 (4 chin-ups)
95 x 10 (3 chin-ups)
85 x 10 (3 chin-ups)
85 x 10 (3 chin-ups)
I probably could have done 6 the first time that I did 5, and I'm sure my muscles were a little fatigued by that point (plus I usually do the 'ups about 45 seconds after benching)
One of the days I'll have to try just warming up going for max chin-up reps just to see.
Bookmarks