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  1. #31
    Registered User BigDad79's Avatar
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    29-Jan-2017

    5x5 Modified Strength Training - Workout B

    Leg Press

    100lbs - 1x5 (w/u)
    190lbs - 1x5 (w/u)
    280lbs - 1x5 (w/u)
    370lbs - 1x5 (w/u)
    460lbs - 1x4 (w/u)
    550lbs - 1x3 (w/u)
    640lbs - 1x2 (w/u)
    730lbs - 1x1 (w/u)

    805lbs - 5x5

    DB Shoulder Press (Single Arm)
    10lbs - 1x5 (w/u)
    20lbs - 1x5 (w/u)
    30lbs - 1x5 (w/u)
    40lbs - 1x5 (w/u)
    50lbs - 1x5 (w/u)

    60lbs - 5x5

    Hyper Extensions
    10lbs - 2x10 (w/u)
    30lbs - 1x10 (w/u)

    45lbs - 5x10

    [B]DB Row (Single Arm)
    lbs - 3x10

    Legs felt S-T-R-O-N-G!

    Otherwise felt good too. I can't believe how week one side of my body is compared to the other. I've done virtually nothing with my shoulder and it's still on fire. Getting spooked a bit here...
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  2. #32
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    Originally Posted by StinnerOzz View Post
    Your leg press isn't anything to sneeze at when doing full reps, either. If you move your feet up to make it more of a hamstring press (something I used to do and ought to work back in sometimes) you can pile on more weight easily. If you want to get over a mental hump, give it a shot.
    I actually keep my feet higher up on the platform (picture "hanging ten" on a surfboard). Otherwise, it puts way too much stress on my knees. But, yes, I have noticed a bit of difference when moving my feet around.

    Got under the squat bar again today and can't quite sit under it comfortably with the shoulder.

    Thinking about buying an electric stim machine to help with the recovery. Anyone ever use one at home?
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  3. #33
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    Originally Posted by BigDad79 View Post
    I actually keep my feet higher up on the platform (picture "hanging ten" on a surfboard). Otherwise, it puts way too much stress on my knees. But, yes, I have noticed a bit of difference when moving my feet around.

    Got under the squat bar again today and can't quite sit under it comfortably with the shoulder.

    Thinking about buying an electric stim machine to help with the recovery. Anyone ever use one at home?
    One of those things that has the pad electrode things and sends pulses? We have a couple here, SC found relief in it. Not sure if it REALLY did anything, but she likely thinks so. She used it during recovery from surgery so she was going to recover either way, ya know?
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  4. #34
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    Originally Posted by StinnerOzz View Post
    One of those things that has the pad electrode things and sends pulses? We have a couple here, SC found relief in it. Not sure if it REALLY did anything, but she likely thinks so. She used it during recovery from surgery so she was going to recover either way, ya know?
    I have no idea if it's a mental thing (placebo) or the real deal. All I know is I feel better when I use it.
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  5. #35
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    14-Feb-2018

    Snowboard Training - Day 1

    Body Weight Squats

    BW - 3x15

    Push-Ups
    BW - 3x15

    Medicine Ball Twists
    6.6lbs (3kg) - 3x15

    Calf Raises
    200lbs - 3x15

    Wide Grip Lat Pulldown
    70lbs - 3x15

    Stationary Bike
    15min - 4.55mi

    Been laying off the gym a little bit as the shoulder hasn't been responding well to PT and the gym. Back at it a little bit but changing up my approach. I have a snowboard trip that I'm going on in 3wks so I need to get in shape for that and also not have dead legs. Toning down the weights a bit and working a little bit on conditioning. This snowboarding workout is a 3-day/wk program that utilizes the same movements with different rest periods. Today was a 60s rest between reps. Push-ups are wall push-ups for now until shoulder can handle a little more.
    Last edited by BigDad79; 02-14-2018 at 08:04 AM. Reason: Added comment about push-ups
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  6. #36
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    16-Feb-2018

    Snowboard Training - Day 2

    Body Weight Squats

    BW - 3x15

    Push-Ups
    BW - 3x15

    Medicine Ball Twists
    6.6lbs (3kg) - 3x15

    Calf Raises
    200lbs - 3x15

    Wide Grip Lat Pulldown
    70lbs - 3x15

    Stationary Bike
    15min - 4.49mi
    -- HIIT - 30s fast, 1min slow

    30s rest between sets

    Tough workout. Feels good to be doing something that's not totally strength related. That being said, the strength work I did at the end of 2017 is paying dividends for sure!
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  7. #37
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by BigDad79 View Post
    I have no idea if it's a mental thing (placebo) or the real deal. All I know is I feel better when I use it.
    Whatever works, especially if 'feeling' better leads you to find progress/success/etc.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  8. #38
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    18-Feb-2018

    Snowboard Training - Day 1

    Body Weight Squats

    BW - 3x15

    Push-Ups
    BW - 3x15

    Medicine Ball Twists
    6.6lbs (3kg) - 3x15

    DB Calf Raises
    20lbs - 3x15

    DB Walking Lunges
    20lbs - 1x15
    5lbs - 2x15

    Wide Grip Lat Pulldown
    70lbs - 3x15

    Stationary Bike
    15min - 4.42mi

    60s rest between sets

    Lunges suck. That being said, this is the first time in YEARS that I've been able to do real lunges without pain in the knees. Looks like the strength training with heavy squats is paying dividends.
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  9. #39
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by BigDad79 View Post
    Lunges suck. That being said, this is the first time in YEARS that I've been able to do real lunges without pain in the knees. Looks like the strength training with heavy squats is paying dividends.
    Great news! Always nice to be able to conquer a hinderance.
    Lifting. Hockey. Headbanging.

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  10. #40
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    21-Feb-2018

    Snowboard Training - Day 2

    Body Weight Squats

    BW - 3x15

    Medicine Ball Twists
    6.6lbs (3kg) - 3x15

    Push-Ups
    BW - 3x15

    DB Calf Raises
    20lbs - 3x15

    DB Walking Lunges
    5lbs - 3x15

    Wide Grip Lat Pulldown
    70lbs - 3x15

    Stationary Bike -- HIIT - 30s fast, 1min slow
    15min - 4.3mi

    30s rest between sets

    Great workout! Felt like crap heading in this morning and really didn't feel like going. But, got it in and am happy. These lunges are leg beaters, even with only 5lbs DBs.
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  11. #41
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    Is it your bodyweight that makes the lunges tough, or just because you're not used to the movement?
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  12. #42
    Registered User BigDad79's Avatar
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    Originally Posted by StinnerOzz View Post
    Is it your bodyweight that makes the lunges tough, or just because you're not used to the movement?
    My bodyweight, my lack of flexibility, the three knee surgeries per knee and numerous injuries on each knee
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  13. #43
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    23-Feb-2018

    Snowboard Training - Day 3

    MAJOR SUPER SET
    Body Weight Squats

    BW - 5x15

    Medicine Ball Twists
    6.6lbs (3kg) - 5x15

    Push-Ups
    BW - 5x15

    DB Calf Raises
    20lbs - 5x15

    DB Walking Lunges
    5lbs - 5x15

    Wide Grip Lat Pulldown
    70lbs - 5x15

    60s rest between sets

    Super happy to be done with this workout. Seemed easy at first but good God did it get bogged down at the end!
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  14. #44
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    Originally Posted by BigDad79 View Post
    23-Feb-2018

    Snowboard Training - Day 3

    MAJOR SUPER SET
    Body Weight Squats

    BW - 5x15

    Medicine Ball Twists
    6.6lbs (3kg) - 5x15

    Push-Ups
    BW - 5x15

    DB Calf Raises
    20lbs - 5x15

    DB Walking Lunges
    5lbs - 5x15

    Wide Grip Lat Pulldown
    70lbs - 5x15

    60s rest between sets

    Super happy to be done with this workout. Seemed easy at first but good God did it get bogged down at the end!

    Which part was the worst? I'd guess lunges, then after a while also the beginning squats? That 60 seconds goes by FAST after once or twice - whew!
    Lifting. Hockey. Headbanging.

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  15. #45
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    Originally Posted by StinnerOzz View Post
    Which part was the worst? I'd guess lunges, then after a while also the beginning squats? That 60 seconds goes by FAST after once or twice - whew!
    It was the rest. It doesn't sound like a barn burner, but you're just constantly moving. The lunges hurt like hell, but that's more because my hamstring is giving me problems. Nothing major, just a little tight/unstable. The workout overall was great, just tiring.
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  16. #46
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    28-Feb-2018

    Snowboard Training - Day 1

    Body Weight Squats

    BW - 3x15

    Medicine Ball Twists
    6.6lbs (3kg) - 3x15

    Push-Ups
    BW - 3x15

    DB Calf Raises
    20lbs - 3x15

    DB Walking Lunges
    5lbs - 3x15

    Wide Grip Lat Pulldown
    70lbs - 3x15

    Stationary Bike
    15min - 4.61mi

    60s rest between sets

    Great workout. Had trouble getting out of bed Monday and Tuesday (wife's been sick so neither of us is sleeping well). Felt good today. PT session last night was brutal - still sore this AM. Looking forward to a week off next week while on my snowboard trip!
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  17. #47
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    02-Mar-2018

    Snowboard Training - Day 2

    Body Weight Squats

    BW - 3x15

    Medicine Ball Twists
    6.6lbs (3kg) - 3x15

    Push-Ups
    BW - 3x15

    DB Calf Raises
    20lbs - 3x15

    DB Walking Lunges
    5lbs - 3x15

    Wide Grip Lat Pulldown
    70lbs - 1x15
    80lbs - 2x15

    Stationary Bike -- HIIT - 30s fast, 1min slow
    15min - 4.51mi

    30s rest between sets
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    12-Mar-2018

    FBD - Beginner - Strength 1

    DB Bench Press SS DB 1-Arm Row

    35lbs - 3x12 SS 35lbs - 3x12

    DB Arnold Press SS DB Front Squat
    25lbs - 1x12 SS 100lbs - 1x12
    25lbs - 2x12 SS 80lbs - 2x12

    DB Step Ups SS Single Leg Glute Bridge
    30lbs - 3x12 SS BW - 3x12 (each per side)

    New workout program - goal is to lose some weight and get into better shape. Got a 90 day goal here.
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    13-Mar-2018

    FDB - Home - Bodyweight Workout 5

    Steam Engines
    - 10, 11, 13
    Wall Sprints - 30, 82, 84
    Shoulder Tap Pushups - 10, 10, 8
    Seated Crunches - 23, 48, 42
    Freehand Jump Squats - 24, 22, 24
    Wide Leg Situps - 8, 8, 8

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    Once I get the timing down better, this workout will be brutal!
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    16-Mar-2018

    FBD - Beginner - Strength 2

    Single DB Incline Bench Press SS Inverted Bar Row

    35lbs - 3x12 SS BW - 3x8

    Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift
    15lbs - 1x12 SS 80lbs - 1x12
    20lbs - 2x12 SS 1000lbs - 2x12

    Goblet Squat SS Overhead Walking Lunges
    50lbs - 3x12 SS BW - 3x12

    Wasn't too bad until I hit that last SS. Holy crap that was a ball buster!
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    17-Mar-2018

    FDB - Beginner - Conditioning Workout 2

    Superman Pushups
    - 10,10,12
    DB Front Loaded Stepups - 12/60,12/60,12/60
    Mountain Climbers - 32,25,32
    Star Jump - 23,20,20
    DB Bent Over Row - 25/40,25/40,30/40
    Knee Grab Crunches - 10,10,12

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    Only took about 23 minutes to get through this workout but I was shot!
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    19-Mar-2018

    FBD - Beginner - Strength 1

    DB Bench Press SS DB 1-Arm Row

    40lbs - 3x12 SS 40lbs - 3x12

    DB Arnold Press SS DB Front Squat
    25lbs - 3x12 SS 80lbs - 3x12

    DB Step Ups SS Single Leg Glute Bridge
    40lbs - 3x12 SS BW - 3x12 (each per side)

    Got it going today. Realized I needed to not rest between exercises in the SS's, only between sets. Made a huge difference on the cardio aspect of this workout!
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    Registered User BigDad79's Avatar
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    20-Mar-2018

    FDB - Beginner - Conditioning Workout 2

    DB Thrusters
    - 15/10,15/13,15/13
    BW Split Squats - 10,13,12
    Double DB Row - 15/27,15/29,15/32
    Plank-Ups - 8,10,8
    Russian Twists - 22,22,20
    BW Reverse Lunges - 7, 15, 16

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    B-E-A-T!
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    Registered User BigDad79's Avatar
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    21-Mar-2018

    FDB - Home - Bodyweight Workout 2

    Single Leg Hip Raise Off Bench SS Diamond Pushup

    12,12,12 SS 12,12,12

    V-Ups SS Rear BW Lunge
    12,12,12 SS 12,12,12

    Bench Dips SS Wall Sit
    12,12,12 SS 60s,60s,60s

    Good to get it in before the snow so I don't have to worry about it tomorrow.
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    Originally Posted by BigDad79 View Post
    19-Mar-2018

    FBD - Beginner - Strength 1

    DB Bench Press SS DB 1-Arm Row

    40lbs - 3x12 SS 40lbs - 3x12

    DB Arnold Press SS DB Front Squat
    25lbs - 3x12 SS 80lbs - 3x12

    DB Step Ups SS Single Leg Glute Bridge
    40lbs - 3x12 SS BW - 3x12 (each per side)

    Got it going today. Realized I needed to not rest between exercises in the SS's, only between sets. Made a huge difference on the cardio aspect of this workout!
    I've done that for so long that any time I don't superset something I feel lazy!
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  26. #56
    Registered User BigDad79's Avatar
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    24-Mar-2018

    FDB - Beginner - Conditioning Workout 2

    Superman Pushups
    - 10,11,10
    DB Front Loaded Stepups - 10/40,11/40,11/40
    Mountain Climbers - 35,33,34
    Star Jump - 25,19,32
    DB Bent Over Row - 31/20,46/20,48/20
    Knee Grab Crunches - 12,12,13

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    Knocked it out with a great session!
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  27. #57
    Registered User BigDad79's Avatar
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    26-Mar-2018

    FBD - Beginner - Strength 1

    DB Bench Press SS DB 1-Arm Row

    45lbs - 3x12 SS 45lbs - 3x12

    DB Arnold Press SS DB Front Squat
    25lbs - 3x12 SS 90lbs - 3x12

    DB Step Ups SS Single Leg Glute Bridge
    50lbs - 3x12 SS BW - 3x12 (each per side)

    Starting to feel myself get stronger, especially with the upper body stuff. Glad this shoulder came around.
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  28. #58
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    Originally Posted by BigDad79 View Post
    26-Mar-2018

    FBD - Beginner - Strength 1

    DB Bench Press SS DB 1-Arm Row

    45lbs - 3x12 SS 45lbs - 3x12

    DB Arnold Press SS DB Front Squat
    25lbs - 3x12 SS 90lbs - 3x12

    DB Step Ups SS Single Leg Glute Bridge
    50lbs - 3x12 SS BW - 3x12 (each per side)

    Starting to feel myself get stronger, especially with the upper body stuff. Glad this shoulder came around.
    Glad to hear your shoulder is already getting back to normal. Keep safe!
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  29. #59
    Registered User BigDad79's Avatar
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    27-Mar-2018

    FDB - Beginner - Conditioning Workout 1

    DB Thrusters
    - 11/40,12/40,15/40
    BW Split Squats - 12,12,12
    Double DB Row - 30/40,30/40,47/40
    Plank-Ups - 9,11,12
    Russian Twists - 22,23,25
    BW Reverse Lunges - 16,16,18

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    B-E-A-T!
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  30. #60
    Registered User BigDad79's Avatar
    Join Date: Dec 2017
    Age: 40
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    29-Mar-2018

    FBD - Beginner - Strength 2

    Single DB Incline Bench Press SS Inverted Bar Row

    30lbs - 3x12 SS BW - 10,12,12

    Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift
    15lbs - 1x12 SS 110lbs - 1x12
    20lbs - 2x12 SS 110lbs - 2x12

    Goblet Squat SS Overhead Walking Lunges
    50lbs - 3x12 SS BW - 3x12

    That last superset is always a ball buster!
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