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[QUOTE=Jbizzlechizzle;1329409341]LOL... wondering how that swiss bar is gonna translate back into your barbell lifts? [/QUOTE]
I'm still doing flat and incline bench with a traditional barbell too, just on a different day. The only barbell lift I stopped doing temporarily is OHP. I am now Swiss bar-only on that for the time being, because I was having pain in my left arm when using a barbell for it. No pain while using the Swiss for OHP, probably has something to do with the big drop in weight as well.
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Week 4
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 5
Day 1 (Shoulders/Biceps)
Pre-Workout: 2 eggs, Oatmeal, coffee
Overhead Press (w/35 pound Swiss bar)
160x8
160x8
175x5
175x5
Overhead Press (dumbbells)
60x10
60x10
60x10
Preacher Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
50x9
50x9
50x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Preacher Curls (dumbbells)
45x10
45x10
45x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 5
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
280x8
280x8
295x5
295x5
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
220x8
220x8
235x5
235x5
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 5
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
145x10
145x10
145x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Nice work as usual, AJ. Mirin' the volume and weights you're pushing around.
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Week 5
Day 4 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 5
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
225x8
225x8
240x5
240x5
Incline Bench Press (w/35 pound Swiss Bar)
205x8
205x8
220x5
220x5
Close-grip Bench Press (w/35 pound Swiss Bar)
185x8
185x8
200x5
200x5
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 5
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 6
Day 1 (Shoulders/Biceps)
Pre-Workout: 3 eggs, bacon, coffee
Overhead Press (w/35 pound Swiss bar)
165x8
165x8
180x5
180x5
Overhead Press (dumbbells)
60x10
60x10
60x10
Preacher Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Reverse Curls (EZ bar)
75x10
75x10
75x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop Peanut butter chocolate flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
****Really mirin' the gains I've made on OHP with Swiss bar in the 6 weeks I've had it****
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[QUOTE=ajdahlheimer;1332176481]
****Really mirin' the gains I've made on OHP with Swiss bar in the 6 weeks I've had it****[/QUOTE]
Was about to comment on them too. 2 sets of 180x5 is strong as hell. The entire session really. Nice work. Take it the bars a keeper.
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[QUOTE=mirroroferised;1332212281] Take it the bars a keeper.[/QUOTE]
I would be interested to hear your thoughts on this as well.
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[QUOTE=mirroroferised;1332212281]Was about to comment on them too. 2 sets of 180x5 is strong as hell. The entire session really. Nice work. [b]Take it the bars a keeper.[/b][/QUOTE]
[QUOTE=trickyB;1332295341][b]I would be interested to hear your thoughts on this as well.[/b][/QUOTE]
Definitely a keeper. If you look back in my journal, my weights for OHP with a traditional barbell were getting very high. 225x5 and 240x3 for sets. It was just becoming a pretty big strain on my shoulders and arms to be OHP'ing that kind of weight. So I bought this Swiss bar and immediately had to drop the weight dramatically because it is much harder/different ROM. I am really adjusting to it well though now after 6 weeks. I don't feel the same kind of strain I did before, even though I am doing bigger numbers now (180x5) with it.
I also created a whole new second bench day with Swiss bar-only that I really look forward too. Honestly, it's like a new toy that you're constantly wanting to play with.
Great for secondary exercises too like front raises, hammer curls, and bent over rows. I always have been an upright row guy, but now doing some low weight stuff with this bar bent over.
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Thanks, I appreciate the quick feedback. I think I'm going to order one from Black widow. Thanks again.
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[QUOTE=trickyB;1332300641]Thanks, I appreciate the quick feedback. I think I'm going to order one from Black widow. Thanks again.[/QUOTE]
No problem. He gave me the Black Friday price ($175+$40 shipping) a couple weeks after the sale, so might want to check if he'll honor it. The guy who makes them is a super nice dude. Make sure you have some old school collars (the kind with the bolt used for tightening it) or else make sure you purchase some from Black Widow w/the bar. Normal spring clips are too big for it.
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[QUOTE=ajdahlheimer;1332303541]No problem. He gave me the Black Friday price ($175+$40 shipping) a couple weeks after the sale, so might want to check if he'll honor it. The guy who makes them is a super nice dude. Make sure you have some old school collars (the kind with the bolt used for tightening it) or else make sure you purchase some from Black Widow w/the bar. Normal spring clips are too big for it.[/QUOTE]
Wow thats a good price. I already ordered it and was pretty happy with price compared to the others.
Thanks for the tip on the collars. I rarely use collars but will keep it in mind should the need arise.
Thanks again.
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[QUOTE=trickyB;1332332151]Wow thats a good price. I already ordered it and was pretty happy with price compared to the others.
Thanks for the tip on the collars. I rarely use collars but will keep it in mind should the need arise.
Thanks again.[/QUOTE]
I would recommend using collars cuz the hole in your plate is bigger than this bar. It will slide around. FYI.
But I use collars for everything.
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[QUOTE=ajdahlheimer;1332347471]I would recommend using collars cuz the hole in your plate is bigger than this bar. It will slide around. FYI.
But I use collars for everything.[/QUOTE]
That sucks, good to know. I will look around the gym and see what they have for collars.
I don't like using them in case I have to bail but I don't want the weights sliding all over the bar.
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[QUOTE=trickyB;1332351271]That sucks, good to know. I will look around the gym and see what they have for collars.
I don't like using them in case I have to bail but I don't want the weights sliding all over the bar.[/QUOTE]
Here are the ones I use. I like the spring ones for on the regular barbell, but remembered these old school ones came with the EZ bar I bought about 12 years ago. Dug them out of a box and they work great with the swiss.
[img]http://www.fitness-superstore.co.uk/media/catalog/product/cache/1/small_image/224x/9df78eab33525d08d6e5fb8d27136e95/3/1/3174_0_1.jpg[/img]
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Found two just like that at the gym tonight.:-)
Thanks again
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Week 6
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
280x8
280x8
295x5
295x5
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
225x8
225x8
240x5
240x5
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 6
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
175x10
175x10
175x10
Bent Over Rows (Swiss bar)
145x10
145x10
145x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Took a vacation day and replaced a bunch of crusty old light fixtures around the house as a surprise for my wife when she gets back from Texas Monday. Then "rewarded" myself with a 5k run.
Week 6
Day 4 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Solid work.
Swiss bar came today. Looks great can't wait to be able to use it.
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[QUOTE=ajdahlheimer;1333320721]Took a vacation day and replaced a bunch of crusty old light fixtures around the house as a surprise for my wife when she gets back from Texas Monday. Then "rewarded" myself with a 5k run.
Week 6
Day 4 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin[/QUOTE]It still amazes me that you do so much cardio... :)
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[QUOTE=Jbizzlechizzle;1333327231]It still amazes me that you do so much cardio... :)[/QUOTE]
It's just two days a week, brah. Used to do three days, but I missed lifting heavy things 4 days--so had to remedy that. :D
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[QUOTE=ajdahlheimer;1333329191]It's just two days a week, brah. Used to do three days, but I missed lifting heavy things 4 days--so had to remedy that. :D[/QUOTE]And that's 2 more days a week than I typically do, brah. LOL If I did as much cardio as you, I'd probably melt away to nothing.
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So I have to help my brother move today and tomorrow, so figured it would be a good excuse to skip my workout...........................................yeah, right. You don't get huge skippin' workouts, brahs. So blasted this out early this morning.
Week 6
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
225x8
225x8
240x5
240x5
Incline Bench Press (w/35 pound Swiss Bar)
205x8
205x8
220x5
220x5
Close-grip Bench Press (w/35 pound Swiss Bar)
185x8
185x8
200x5
200x5
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
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Week 7
Day 1 (Shoulders/Biceps)
Pre-Workout: 3 eggs, bacon, coffee
Overhead Press (w/35 pound Swiss bar)
170x8
170x8
185x5
185x5
Overhead Press (dumbbells)
60x10
60x10
60x10
Preacher Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Reverse Curls (EZ bar)
75x10
75x10
75x10
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop Cookies 'N' Cream flavor)
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
****Technically PR's with those OHP w/Swiss bar sets (at least as it pertains specifically to [b]with the Swiss bar[/b])****
