It's been a few years. We always called them Hammer Curls, only your curling across the body instead of away from it.
02/13/2009
Workout 1A - Baseline
Hammer Strength Chest Press (11-15 RP)
205 x 7+3+1 = 11 Reps
Hammer Strength Shoulder Press (11-20 RP)
185 x 11+5+3 = 19 Reps
EZ Decline Skull Crushers (11-20 RP)
70 x 8+4+2 = 14 Reps
Hammer Strength Pulldowns (11-15 RP)
275 x 8+4+2 = 14 Reps
Sumo Style Deadlift (SS)
10x135 6x185x3
This was the first time I have ever done a Sumo Style DL. It actually feels a little more natural with the wider stance and I can get down into position easier. I'll bring up the weight once I get used to the form.
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Thread: baker's journal
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02-13-2009, 02:46 PM #181Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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02-13-2009, 04:55 PM #182
- Join Date: Oct 2006
- Location: Launceston, Tassie, Australia
- Age: 50
- Posts: 6,097
- Rep Power: 9472
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02-13-2009, 05:57 PM #183
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02-14-2009, 08:07 PM #184
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02-18-2009, 03:28 PM #185
02/16/2009
Workout 2B - Baseline
Incline DB Curls (11-20 RP)
30 x 10+5+4 = 19 Reps
Hammer Curls (10-20 SS)
30 x 15 Reps
Standing Calf Raise (10-20 SS)
62.5 x 17 Reps (ouch)
Romanian Deadlift(11-30 RP)
115 x 15+8+7 = 30 Reps
45 Degree Leg Press (6-10, 20)
10x585 20x405
**Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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02-18-2009, 03:40 PM #186
02/18/2009
Workout 1C - Baseline
Hammer Strength Bench Press (11-15 RP)
225 x 9+3+2 = 14 Reps
Seated Press Machine (11-20 RP)
90 x 9+6+3 = 18 Reps
Smith Machine Close Grip Bench (11-20 RP)
135 x 12+5+3 = 20 Reps *
Pulldowns (11-15 RP)
60 x 8+5+2 = 14 Reps
Rack Pulls - Below Knee (SS)
10x135 8x225 6x275 6x315
The close grip inclines started out as a close grip reverse but I couldn't get the range of motion I wanted. I was already fatigued so this lift will go up nice. The rack pulls I will lower the weight and shoot for 10-15 reps on the SS.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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02-20-2009, 03:32 PM #187
02/20/2009
Workout 2C - Baseline
Preacher Curl Machine (11-20 RP)
55 x 9+5+2 = 16 Reps
Reverse Drag Curl (10-20 SS)
50 x 16 Reps
Seated 45 Degree Calf Raise (10-20 SS)
135 x 15 Reps
Single Leg Curl Machine (15-30 RP)
105 x 18+6+2 = 26 Reps
45 Degree Hack Squat (6-10, 20)
10x185 20x135 These are insane.
Comments
1. All weights on machines (Hammer Strength, etc) are counted as if they were free weights. I hate math.
2. Next week I will be doing maintenance due to work schedule.
3. I'm going to kick the logbook's ass.
Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-02-2009, 03:14 PM #188
03/02/2009
DC Training First Blast
Workout 1A
Smith Machine Incline Bench Press (11-15 RP)
LT 185 x 8+3+1 = 12 Reps
TT 185 x 9+4+1 = 14 Reps
Smith Machine Military Press (11-20 RP)
LT 135 x 11+8+2 = 21 Reps
TT 140 x 10+6+2 = 18 Reps
Smith Machine Close Grip Bench Press (11-20 RP)
LT 185 x 6+3+1 = 10 Reps
TT 170 x 10+4+3 = 17 Reps
Close Grip Pulldowns (11-15 RP)
LT 80 x 9+4+2 = 15 Reps
TT 85 x 10+3+2 = 15 Reps
Good Mornings (SS)
TT 15x135x3
I went for more reps on the GM's. The form was excellent so I will move it up next time.
**Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-04-2009, 11:27 PM #189
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03-09-2009, 04:02 PM #190
Thanks brother. I scewed up my back last week wrestling with my kids. Hardwood floors are slippery.
03/09/2009
Workout 2A
Standing Cable Curls - Narrow Grip (11-20 RP)
LT 65 x 8+4+3 = 15 Reps
TT 65 x 9+5+2 = 16 Reps
Standing Pinwheel Curls (10-20 RP)
LT 40 x 7+4+2 = 13 Reps
TT 40 x 9+5+3 = 17 Reps
Seated Calf Raises (10-20 SS)
LT 90 x 11 Reps
TT 90 x 6 Reps (w/10 Mississippi Negative)
Leg Curls (15-30 RP)
LT 70 x 14+8+5 = 27 Reps
TT 80 x 16+7+2 = 25 Reps
Squats (6-10, 20)
3 Sets 20 Reps w/ Bar
Still a little tender in the lower back. I didn't want to reinjure what is healing. All in all I should be back to a regular schedule, just taking some precautions.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-11-2009, 02:53 PM #191
03/11/2009
Workout 1B
Hammer Strength Chest Press (11-15 RP)
LT 205 x 7+3+1 = 11 Reps
TT 205 x 8+4+2 = 14 Reps
Hammer Strength Shoulder Press (11-20 RP)
LT 185 x 11+5+3 = 19 Reps
TT 185 x 14+6+2 = 22 Reps
EZ Decline Skull Crushers (11-20 RP)
LT 70 x 8+4+2 = 14 Reps
TT 70 x 9+5+2 = 16 Reps
Hammer Strength Pulldowns (11-15 RP)
LT 275 x 8+4+2 = 14 Reps
TT 275 x 6+2+1 = 9 Reps
Skipped Sumo Style Deadlift due to injury. That's it for me this week. I will resume regular MWF training next week. Need a little extra time to rehab the back. Pulldowns are evidence that I'm not fully recovered.
**Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-16-2009, 03:22 PM #192
03/16/2009
Workout 2B
Incline DB Curls (11-20 RP)
LT 30 x 10+5+4 = 19 Reps
TT 30 x 11+5+4 = 20 Reps
Hammer Curls (10-20 SS)
LT 30 x 15 Reps
TT 30 x 19 Reps
Standing Calf Raise (10-20 SS)
LT 62.5 x 17 Reps
TT 62.5 x 18 Reps
Romanian Deadlift (11-30 RP)
LT 115 x 15+8+7 = 30 Reps
TT 10x115x3 (Did not want to push this position)
45 Degree Leg Press (6-10, 20)
LT 10x585 20x405
TT 10x635 20x455
**Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-18-2009, 03:43 PM #193
02/18/2009
Workout 1C
Hammer Strength Incline Bench Press (11-15 RP)
LT 225 x 9+3+2 = 14 Reps
TT 245 x 8+4+1 = 13 Reps
Seated Press Machine (11-20 RP)
LT 90 x 9+6+3 = 18 Reps
TT 90 x 12+5+3 = 20 Reps
Smith Machine Incline Close Grip Bench (11-20 RP)
LT 135 x 12+5+3 = 20 Reps
TT 155 x 8+4+2 = 14 Reps
Pulldowns (11-15 RP)
LT 60 x 8+5+2 = 15 Reps
TT 70 x 8+4+2 = 14 Reps
Rack Pulls - Below Knee (SS)
10x135 8x225 6x275 6x315
Shrugs on Iso Lateral Row Mcn.*
15x135 12x135 10x135
*These are designed to help strengthen the mid back. It's basically a chest supported row but you keep your arms straight and shrug.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-20-2009, 03:41 PM #194
03/20/2009
Workout 2C
Preacher Curl Machine (11-20 RP)
LT 55 x 9+5+2 = 16 Reps
TT 55 x 12+6+3 = 21 Reps
Reverse Drag Curl (10-20 SS)
LT 50 x 16 Reps
TT 50 x 18 Reps
Seated 45 Degree Calf Raise (10-20 SS)
LT 135 x 15 Reps
TT 135 x 16 Reps
Single Leg Curl Machine (15-30 RP)
LT 105 x 18+6+2 = 26 Reps
TT 105 x 19+4+1 = 24 Reps*
45 Degree Hack Squat (6-10, 20)
LT 10x185 20x135
TT 10x195 20x145
*Single Leg Curls were actually done after the Hack Squats.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-20-2009, 03:57 PM #195
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03-20-2009, 04:06 PM #196
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03-20-2009, 04:09 PM #197
- Join Date: Oct 2006
- Location: Launceston, Tassie, Australia
- Age: 50
- Posts: 6,097
- Rep Power: 9472
The stretches are a very important part of the program, it is interesting how many times I have come across other routines now with some sort of stretching involved or pro's saying how important stretching is to stretch the fascia.
Are there any issues you are having with the stretches?Taking the "less is more" approach to cardio...
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03-20-2009, 04:14 PM #198
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03-23-2009, 03:19 PM #199
03/23/2009
Workout 1A
Smith Machine Incline Bench Press (11-15 RP)
LT 185 x 9+4+1 = 14 Reps
TT 190 x 8+3+2 = 13 Reps
Extreme Chest Stretch - 50 Lbs
Smith Machine Military Press (11-20 RP)
LT 140 x 10+6+2 = 18 Reps
TT 140 x 9+7+3 = 19 Reps
Extreme Shoulder Stretch
Smith Machine Close Grip Bench Press (11-20 RP)
LT 170 x 10+4+3 = 17 Reps
TT 170 x 9+5+2 = 16 Reps
Tricep Stretch*
Close Grip Pulldowns (11-15 RP)
LT 85 x 10+3+2 = 15 Reps
TT 90 x 9+3+1 = 13 Reps
Good Mornings (SS)
TT 15x135x3
Extreme Back Stretch - 100lb Pulldowns
I am pretty sure I counted correctly on the close grip. I did try and concentrate on the negative a bit more this week as well as adding in the stretches. The tricep stretch felt like it was doing more harm than good. I opted for a similar stretch on the smith machine.
Weighed in at 226 this morning. 24 more pounds to goWhere the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-23-2009, 03:27 PM #200
- Join Date: Oct 2006
- Location: Launceston, Tassie, Australia
- Age: 50
- Posts: 6,097
- Rep Power: 9472
Sometimes I forget my reps, I get to the end of the rest pause set and think was that 9+5+2 or something else
Are you doing pulldowns for the extreme back stretch? How does this work, IE pull it down to the bottom and then hold?
For the back stretch I hang from a chin rack with a weight belt on, where did you come across the pulldown idea?Taking the "less is more" approach to cardio...
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03-23-2009, 03:39 PM #201
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03-23-2009, 04:26 PM #202
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04-05-2009, 07:26 AM #203
03/31/2009
Workout 2A
Standing Cable Curls - Narrow Grip (11-20 RP)
LT 65 x 9+5+2 = 16 Reps
TT 65 x 11+5+3 = 19 Reps
Standing Pinwheel Curls (10-20 RP)
LT 40 x 9+5+3 = 17 Reps
TT 40 x 10+6+3 = 19 Reps
Extreme Biceps Stretch
Seated Calf Raises (10-20 SS)
LT 90 x 6 Reps (w/10 Mississippi Negative)
TT 115 x 17 Reps
Leg Curls (15-30 RP)
LT 80 x 16+7+2 = 25 Reps
TT 80 x 17+9+3 = 29 Reps
Hamstring Stretch
Squats (6-10, 20)
LT 3 Sets 20 Reps w/ Bar
TT 185x10 135x20
Extreme Quad Stretch
My legs and calves are extremely sore after this. Im assuming it's from the added stretching. Pain is good though.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-05-2009, 07:53 AM #204
04/02/2009
Workout 1B
Hammer Strength Chest Press (11-15 RP)
LT 205 x 8+4+2 = 14 Reps
TT 205 x 10+4+2 = 16 Reps*
Extreme Chest Stretch - 50lbs
Hammer Strength Shoulder Press (11-20 RP)
LT 185 x 14+6+2 = 22 Reps
TT 225 x 11+4+2 = 17 Reps
Extreme Shoulder Stretch
EZ Decline Skull Crushers (11-20 RP)
LT 70 x 9+5+2 = 16 Reps
TT 70 x 13+6+2 = 21 Reps
Tricep Stretch
Hammer Strength Pulldowns (11-15 RP)
LT 275 x 8+4+2 = 14 Reps
LT 275 x 6+2+1 = 9 Reps
TT 275 x 9+4+2 = 15 Reps (Back seems to be healed)
Sumo Deadlift
6x185x3
Extreme Back Stretch
*I am going to back off on the weight next time and really focus on the negative. This is a bad position for me so I'm also going to increase the rep range target.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-07-2009, 04:49 PM #205
04/07/2009
Workout 2B
Incline DB Curls (11-20 RP)
LT 30 x 11+5+4 = 20 Reps
TT 35 x 10+5+3 = 18 Reps
Hammer Curls (10-20 SS)
LT 30 x 19 Reps
TT 30 x 23 Reps
Standing Calf Raise (10-20 SS)
LT 62.5 x 18 Reps
TT 62.5 x 21 Reps
Romanian Deadlift (11-30 RP)
LT 10x115x3
TT 10x135x3
45 Degree Leg Press (6-10, 20)
LT 10x635 20x455
TT 10x675 20x495
Kick ass workout today. I'm only planning on 3 rounds this blast, however I'd really like to get to 20x585 on the Leg Press. Maybe I'll extend it a couple rounds to see if I can get there. Thoughts Al?Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-10-2009, 07:17 AM #206
04/10/2009
Workout 1C
Hammer Strength Incline Bench Press (11-15 RP)
LT 245 x 8+4+1 = 13 Reps
TT 245 x 9+3+1 = 13 Reps
Extreme Chest Stretch
Seated Press Machine (11-20 RP)
LT 90 x 12+5+3 = 20 Reps
TT 110 x 11+4+2 = 17 Reps
Shoulder Stretch
Smith Machine Incline Close Grip Bench (11-20 RP)
LT 155 x 8+4+2 = 14 Reps
TT 155 x 9+5+2 = 16 Reps
Tricep Stretch
Pulldowns (11-15 RP)
LT 70 x 8+4+2 = 14 Reps
TT 70 x 10+4+3 = 17 Reps
Wide Grip Dead Lift(SS)
10x135x3
Shrugs on Iso Lateral Row Mcn.*
15x135 12x135 10x135
Extreme Back Stretch
*These are designed to help strengthen the mid back. It's basically a chest supported row but you keep your arms straight and shrug.Last edited by baker; 04-10-2009 at 07:20 AM.
Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-26-2009, 03:05 PM #207
04/13/2009
Workout 2C
Preacher Curl Machine (11-20 RP)
LT 55 x 12+6+3 = 21 Reps
TT 60x 10+5+3 = 18 Reps
Reverse Drag Curl (10-20 SS)
LT 50 x 18 Reps
TT 50 x 22 Reps
Seated 45 Degree Calf Raise (10-20 SS)
LT 135 x 16 Reps
TT 13 x 17 Reps
Single Leg Curl Machine (15-30 RP)
LT 105 x 19+4+1 = 24 Reps
TT 105 x 22+8+5 = 35 Reps
45 Degree Hack Squat (6-10, 20)
LT 10x195 20x145
TT 10x205 20x155Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-26-2009, 03:20 PM #208
04/15/2009
Workout 1A
Smith Machine Incline Bench Press (11-15 RP)
LT 190 x 8+3+2 = 13 Reps
TT 190 x 9+4+2 = 15 Reps
Extreme Chest Stretch - 50 Lbs
Smith Machine Military Press (11-20 RP)
LT 140 x 9+7+3 = 19 Reps
TT 140 x 11+6+2 = 19 Reps
Extreme Shoulder Stretch
Smith Machine Close Grip Bench Press (11-20 RP)
LT 170 x 9+5+2 = 16 Reps
TT 170 x 10+6+2 = 18 Reps
Tricep Stretch*
Close Grip Pulldowns (11-15 RP)
LT 90 x 9+3+1 = 13 Reps
TT 90 x 11+2+1 = 14 Reps
Good Mornings (SS)
LT 15x135x3
TT 15x155x3
Extreme Back Stretch - 100lb Pulldowns
04/17/2009
Workout 2A
Standing Cable Curls - Narrow Grip (11-20 RP)
LT 65 x 11+5+3 = 19 Reps
TT 65 x 12+5+3 = 20 Reps
Standing Pinwheel Curls (10-20 RP)
LT 40 x 10+6+3 = 19 Reps
TT 45 x 8+4+2 = 14 Reps
Extreme Biceps Stretch
Seated Calf Raises (10-20 SS)
LT 115 x 17 Reps
TT 135 x 12 Reps
Leg Curls (15-30 RP)
LT 80 x 17+9+3 = 29 Reps
TT 90 x 15+8+2 = 25 Reps
Hamstring Stretch
Squats (6-10, 20)
TT 205x10 165x20
Extreme Quad StretchWhere the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-26-2009, 03:43 PM #209
04/20/2009
Workout 1B
Hammer Strength Chest Press (11-15 RP)
LT 205 x 10+4+2 = 16 Reps
TT 210 x 9+5+1 = 15 Reps
Extreme Chest Stretch - 50lbs
Hammer Strength Shoulder Press (11-20 RP)
LT 225 x 11+4+2 = 17 Reps
TT 225 x 12+6+3+1 = 22 Reps (Just had to get one more)
Extreme Shoulder Stretch
EZ Decline Skull Crushers (11-20 RP)
LT 70 x 13+6+2 = 21 Reps
TT 70 x 13+5+3
Tricep Stretch
Hammer Strength Pulldowns (11-15 RP)
LT 275 x 9+4+2 = 15 Reps
TT 275 x 12+5+2 = 19 Reps
Sumo Deadlift
6x225x3
Extreme Back Stretch
04/22/2009
Workout 2B
Incline DB Curls (11-20 RP)
LT 35 x 10+5+3 = 18 Reps
TT 35 x 11+6+2 = 19 Reps
Hammer Curls (10-20 SS)
LT 30 x 23 Reps
TT 35 x 15 Reps
Standing Calf Raise (10-20 SS)
LT 62.5 x 21 Reps
TT 62.5 x 21 Reps
Romanian Deadlift (11-30 RP)
TT 10x135x3
45 Degree Leg Press (6-10, 20)
TT 10x725 20x545
Extreme Dry Heaving
04/24/2009
Workout 1C
Hammer Strength Incline Bench Press (11-15 RP)
LT 245 x 9+3+1 = 13 Reps
TT 245 x 10+4+2 = 16 Reps
Extreme Chest Stretch
Seated Press Machine (11-20 RP)
LT 110 x 11+4+2 = 17 Reps
TT 110 x 12+5+1 = 18 Reps
Shoulder Stretch
Smith Machine Incline Close Grip Bench (11-20 RP)
LT 155 x 9+5+2 = 16 Reps
TT 165 x 8+4+2 = 14 Reps
Tricep Stretch
Pulldowns (11-15 RP)
LT 70 x 10+4+3 = 17 Reps
TT 75 x 9+5+3 = 17 Reps
Wide Grip Dead Lift(SS)
10x135x3
Shrugs on Iso Lateral Row Mcn.
15x135 12x135 10x135
Extreme Back Stretch
I'm not exactly sure how I ended up with one workout to go in the series and a week to do it. I'm going to go ahead and end the "First Blast" here an rest up for a week before deciding which direction to go. I'd like to be 100% injury free before starting it again so I can really give it a maximim effort.
**Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-30-2009, 04:02 PM #210
MMM Kay.... Next Training Split.
Back to a regular bodybuilding type deal only I really need to focus on my core strength, abs, lower back, etc. I will stick with this for about 8 weeks before doing the 5x5 again. See how the progress goes.
Monday - Abs, Chest, Calves
Tuesday - Back
Wednesday - Off
Thursday - Abs, Legs
Friday - Lower Back, Delts, Arms
Rep Range is going to be between 12-20 possibly higher for Legs. All training is followed by 30 minutes cardio, more if I feel like it.
Simple.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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