Leg I
Single leg step ups
(@4 blocks ~14")
45 x 8
65 x 8
75 x 8
85 x 8
95 x 8
105 x 8
115 x 8
125 x 5, much harder than it looks, fo shore
Squats (ATG)
115 x 8
135 x 8
155 x 8
175 x 8
195 x 6
Shorter session, still feeling my last leg day (thursday). I run a 3 outta 5 training split. Meaning that I usually do a push, pull, off, leg, off, repeat cycle. Due to career choice, weekends have less meaning in my daily life than the average Joe. If I feel the need to take an extra day between to more fully recover, I'm still getting 4 sessions per week easily. Been focusing on macros this week, which is what I'll be doing next today, the planning and math.
Rock on.
|
-
01-21-2013, 11:07 AM #121________________________________________
My biggest struggle is the most basic: consistency.
-
01-21-2013, 02:53 PM #122
-
01-21-2013, 04:55 PM #123
-
01-21-2013, 05:16 PM #124
-
-
01-21-2013, 05:51 PM #125
-
01-21-2013, 06:24 PM #126
-
01-21-2013, 06:30 PM #127
-
01-21-2013, 06:32 PM #128
- Join Date: Aug 2007
- Location: New York, United States
- Age: 52
- Posts: 35,279
- Rep Power: 44725
-
-
01-21-2013, 06:55 PM #129
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,405
- Rep Power: 54296
Oh, still below maintenance, for sure. But off plan. The one positive is that I still tracked---the good, the bad, and the ugly---even though I knew I was going to be over target. My past behavior was to track all day and the minute I went over I'd say "**** it, I'm not entering this. I'll just start tracking "for real" tomorrow."
Well, legs today
Squats---5 sets of 10
Single legged RDL 3 sets 10
Hip thrusts---3 sets 8
V-squat machine---5 sets 10
DB walking lunges---4 laps around gym
HS Single Leg Extensions---4 sets 20 (ouch! )
HS Standing Leg Curls---4 sets 15
OH Squats---3 sets 10, 10, 6
Ab wheel roll out---3 sets 20
Decline situp---2 sets 20
33 minutes step mill intervals---I was up to level 16 for 30 second intervals! Level 8-10 for recovery.Last edited by discdoggie; 01-21-2013 at 07:00 PM.
Sheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
-
01-21-2013, 06:57 PM #130
-
01-21-2013, 07:08 PM #131
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 551
AllPro C3W2D1
Squat:
1x9 - 45lbs(warmup)
1x9 - 80 lbs(warmup)
2x9 - 160 lbs
Bench:
1x9 - 45 lbs(warmup)
1x9 - 65 lbs(warmup)
2x9 - 135 lbs
Bent Over Rows
1x9 - 45 lbs(warmup)
1x9 - 55 lbs(warmup)
2x9 - 115 lbs
Overhead Press:
2x9 - 75 lbs
Straight-leg DL:
2x9 - 135lbs
EZ Bar Curls:
2x9 - 70 lbs
Calf Raises:
2x13 - 240 lbs
Felt pretty good tonight.... Workout took longer than expected due to massive amounts of resolutionists. I usually try to go early in the day before they get there. Other than that... Nothin' to it but to do it.
Peace,
alacriTEATrample the weak...Conquer the strong...Hurdle the dead
Former 400+ Guy
Current Program: Cycle 4 of AllPro's beginner routine
Dec 1st - Mar 1st Transformation Participant
Starting Weight - 393.2 lbs (Dec 1st)
Current Weight - 351.6 lbs (Feb 24th)
----------------------------------
Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
-
01-21-2013, 11:23 PM #132
-
-
01-21-2013, 11:32 PM #133
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150404
Looking good man... don't forget to tan for the final pics. :P
What does your overall split look like??
Thanks for the motiational words.
Awesome to see you guys in it.
Welcome to the thread man, solid plan.
WOOT!!!!!!!
F*CK YEAH!!!! Welcome in Erin!!
Nice DD... same here, I can easily cae and say screw it... which usually results in 2 or 3 more days of substandard counting. Great job on staying on top of it... in retrospect, I bet it saved you from consuming far more than 1600.
NICE!!! I'm glad you started posting workouts. All Pro's is such a great program, you are going to do damn well and watching you progress will be epic.
-
01-21-2013, 11:40 PM #134
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150404
Today was Lower Power
Front Squat
135 x 5
135 x 5
135 x 5
165 x 2
190 x 1 PR!!
Was half expecting FSQ PR. It has been several months since I used these as a primary and my back squats had gotten much stronger. Will vid for form critique next week.
Leg Press
360 x 10
360 x 10
Uni Lateral Leg Extensions
60 x 10
60 x 10
GHR
BW x 5
BW x 5
BW x 5
(I can now do a controlled eccentric and still need help on concentric).
Barbell Bridge
185 x 5
185 x 5
Unilateral Leg Curl
50 x 10
50 x 10
Donkey Calf Raise
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10
Well... looks like I have "the bug" that's going around, soar throat, light headed, headache, sinus pressure. It figures it would happen the first week I join a competition. No biggie, my head isn't leaking and I'm not coughing, so I will still be following program as planned (though I may take my last 2 days of vaca rolled over from 2012).
-
01-22-2013, 01:13 AM #135
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 551
I think I'm going to start the C25K program on my off days... I had completed the first week of it about a month ago, but stopped because I was having ankle issues. Now that I've dropped a little more weight I think I'll try again and hope for the best.
Ugh... Speedy recovery, mate. I'm working through the end of an upper respiratory infection right now. Being sick sucks.Last edited by alacriTEA; 01-22-2013 at 03:20 AM.
Trample the weak...Conquer the strong...Hurdle the dead
Former 400+ Guy
Current Program: Cycle 4 of AllPro's beginner routine
Dec 1st - Mar 1st Transformation Participant
Starting Weight - 393.2 lbs (Dec 1st)
Current Weight - 351.6 lbs (Feb 24th)
----------------------------------
Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
-
01-22-2013, 06:01 AM #136
-
-
01-22-2013, 10:50 AM #137
-
01-22-2013, 04:42 PM #138
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,405
- Rep Power: 54296
Today was push.
I attempted a set of calf raise machine GHRs first
5 sets BB bench press
4 sets DB incline press
4 sets dips.
4 sets cable flyes
5 sets seated smith machine shoulder press
4 sets DB lateral raises
3 sets short bar press-down
3 sets cable OH extensions
3 sets bench dip
3 sets DB kickbacks
2 sets v-ups
45 minutes elliptical intervalsSheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
-
01-22-2013, 05:12 PM #139
- Join Date: Aug 2007
- Location: New York, United States
- Age: 52
- Posts: 35,279
- Rep Power: 44725
Sparring class tonight, so mucho calories burned. A bonus as it was the family class and we don't typically spar in it. Bummer is that I didn't get to spar either of my kids.
Did OK with the diet, too.
1646 calories
139 g carbs
54 g fat
131 g protein
Aiming for 1800 for now, so happy to come in under it and not be hungry the first day.https://forum.bodybuilding.com/showthread.php?t=17995794
-
01-22-2013, 05:42 PM #140
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,405
- Rep Power: 54296
-
-
01-22-2013, 05:43 PM #141
-
01-22-2013, 05:54 PM #142
- Join Date: Aug 2007
- Location: New York, United States
- Age: 52
- Posts: 35,279
- Rep Power: 44725
I got a black eye, a bruised hip bone, and a sprained wrist my first 3 times out and it soured me on it for a bit. I don't mind getting hit, but I didn't like the lack of control that was at my level. Loved sparring black belts. But, it's starting to grow on me the more I advance.
It definitely is a big stress reliever. I get to spar my 7th grader regularly, which is nice even though he's my good kid. I'd give anything to spar my 2nd grader! But the bag work is awesome. On those nights when work is stressing me out I'll come home with bruised knuckles.
Why did you stop?https://forum.bodybuilding.com/showthread.php?t=17995794
-
01-22-2013, 06:24 PM #143
-
01-22-2013, 06:55 PM #144
-
-
01-22-2013, 07:13 PM #145
Used rack, purchased today. Love the pull up bar. Replaces my old too short 1/2 cage.
Busy day, doing work. fixing dish washer, and hauling rack and setup. But going to squeeze in a quick placeholder workout.
DB Rotator 15x
BB Bench
135x8
135x8
135x8
Rear DB Flyes
15x8
20x8
25x8
Concentration Curl
20x8
30x8
35x8
Neutral grip pull up
BWx2PR
Goal CAL-2,640 CHO-200 FAT-100 PRO-235
Actual 2806 244 117 220
Weaksauce todayLast edited by EjnarKolinkar; 01-22-2013 at 09:12 PM.
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
-
01-22-2013, 07:22 PM #146
-
01-22-2013, 07:38 PM #147
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150404
-
01-22-2013, 08:15 PM #148
-
-
01-22-2013, 09:09 PM #149
Hard to find on CL. Most of them get listed as something other than power rack. This one was called weight equipment. Finally success for $200. Gotta get some ads up. My garage looks like Play it Again Sports.
Hi Superdad, glad you joined us.The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
-
01-22-2013, 09:44 PM #150
Bookmarks