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  1. #1
    Registered User MikeMahony65's Avatar
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    Smile Regaining My Focus

    So I am working hard to regain my focus after going through some major personal issues the past year. I am going to be posting my workouts and my nutrition here as a means of being held accountable. Please comment on them as you see fit. I am ready for harsh criticism or positive feedback...whichever you feel is appropriate. I have thick skin.

    11/13/14 - Back and Cardio

    The approach in these workouts is to go to failure on each set HIT style. I haven't trained this way in quite some time, but have always gotten great results, so I am looking to keep it simple while regaining my focus. The weights will be light in many instances at first, but I find that with HIT I am quickly able to find my max effort weights.

    Lat Pull Down (aiming for 3 sets of 6) - 120 x 11; 120 x 10; 120 x 10 [increase weight next time]
    Seated Cable Row (aiming for 3 sets of 6) - 200 x 6; 200 x 6; 200 x 5 [keep weight the same]
    Barbell Bent Rows (aiming for 3 sets of 6) - 135 x 12; 135 x 12; 135 x 12 [increase weight next time]
    Good Mornings (aiming for 2 sets of 6) - 95 x 12; 95 x 11; 95 x 11 [increase weight next time]

    10 minutes steady state on treadmill at 4.5 and 135 BPM for 100 calories

    Looking forward to the criticism/praise/accountability.

    Thanks!

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  2. #2
    Bammed Marius_Ursus's Avatar
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    What's your thought process for the order you hit your exercises?
    Thanks for reading,
    TomB

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  3. #3
    Registered User MikeMahony65's Avatar
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    Originally Posted by Marius_Ursus View Post
    What's your thought process for the order you hit your exercises?
    Sort of a top down approach. The lat pull downs for the width in the back. Seated rows for upper/middle back. The bent rows hit my lats and upper back again. I finish off with the Good Mornings to hit my lower back. I wanted to do weighted hyper-extensions, but the gym I was at didn't have a way for me to do that. Any suggestions for changing the order?
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  4. #4
    Registered User MikeMahony65's Avatar
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    My training journal for 11/14/2014 - Calves, Abs and Forearms:

    All of this training done HIT style to failure.

    Seated Calf Raise (aiming for 2 sets of 6 reps) - 135 x 6; 135 x 5 [keep weight the same]
    Standing Calf Raise (aiming for 2 sets of 6 reps) - 300 x 6; 300 x 6 [increase weight]
    Leg Raises (aiming for 2 sets of 12) - 15, 12
    Crunches (aiming for 2 sets of 15) - 27, 24
    Wrist curls (aiming for 2 sets of 6) - 95 x 9; 95 x 9 [increase the weight]
    Reverse curls (aiming for 2 sets of 6) - 50 x 10; 50 x 9 [increase the weight]

    Felt super strong today, but this was also a fairly easy day.
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  5. #5
    Registered User MikeMahony65's Avatar
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    My Training Journal

    11/17/2014

    I have been following a certain body part split for a while now so today I change things up. I will list the new split after the log.

    Leg Press (aiming for 3 sets of 6) - 450 x 8; 450 x 7; 450 x 6 [increase weight]
    Squats (aiming for 2 sets of 6) - 315 x 8; 315 x 7 [increase weight]
    Stiff Leg Deadlift (aiming for 3 sets of 6) - 225 x 8; 225 x 9; 225 x 8 [increase weight]
    Lying Leg Curls (aiming for 2 sets of 6) - 140 x 8; 140 x 7 [increase weight]
    Standing Calf Raise (aiming for 3 sets of 6) - 300 x 7; 300 x 6; 300 x 6 [increase weight]
    45 degree calf press (aiming for 3 sets of 6) - 810 x 6; 810 x 6; 810 x 5 [maintain weight]

    The new body part split:

    Monday - Legs
    Tuesday - Arms
    Wednesday - Shoulders and Traps
    Thursday - Back
    Friday - Chest and Abs

    Thanks for reading and following along
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  6. #6
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    The order of lifts depends on what your goals are. When I'm training, I do the biggest and strongest groups of muscles first, especially if I'm doing more technical lifts. I think I'd to good mornings first when I'm training my back because that's where the biggest strain is felt during squatting and deadlifting in that if you have a weak lower back, both of those lifts are going to be non-performers.
    Thanks for reading,
    TomB

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  7. #7
    Registered User MikeMahony65's Avatar
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    Originally Posted by Marius_Ursus View Post
    The order of lifts depends on what your goals are. When I'm training, I do the biggest and strongest groups of muscles first, especially if I'm doing more technical lifts. I think I'd to good mornings first when I'm training my back because that's where the biggest strain is felt during squatting and deadlifting in that if you have a weak lower back, both of those lifts are going to be non-performers.
    I kind of follow you on this, but let's say I have a weak lower back (I don't) and I do Good Mornings first in the routine...isn't that going to bring DOWN the numbers on my other back lifts?
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  8. #8
    Registered User MikeMahony65's Avatar
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    My Training Journal

    11/18/2014

    HIT Style

    Arms

    Straight bar curls (aiming for 3 sets of 6) - 60 x 8; 60 x 8; 60 x 7 [increase weight]
    Alternating DB Curls - standing (aiming for 2 sets of 6) - 35 x 6; 35 x 6 [increase weight]
    Hammer curls - standing (aiming for 1 set of 6) - 40 x 7 [increase weight]
    French Press (aiming for 1 set of 6) - 90 x 6 [increase weight]
    Cable Push Down (aiming for 2 sets of 6) - 150 x 6; 150 x 5 [maintain weight]
    Overhead triceps extension (aiming for 2 sets of 6) - 65 x 6; 65 x 5 [maintain weight]
    Wrist curls (aiming for 2 sets of 6) - 45 x 6; 45 x 5 [maintain weight]
    DB Wrist curls (aiming for 1 set of 6) - 40 x 6 [increase weight]

    Cardio after weight training: 10 minutes of HIIT sprints 45/90

    Afternoon cardio - Body for Life intervals:

    4.0 mph - 2 minutes
    5.0 mph - 1 minute
    5.5 mph - 1 minute
    6.0 mph - 1 minute
    6.5 mph - 1 minute
    4.0 mph - 1 minute
    5.0 mph - 1 minute
    5.5 mph - 1 minute
    6.0 mph - 1 minute
    6.5 mph - 1 minute
    7.0 mph - 1 minute
    4.0 mph - 1 minute
    5.0 mph - 1 minute
    5.5 mph - 1 minute
    6.0 mph - 1 minute
    6.5 mph - 1 minute
    3.5 mph - 3 minutes

    20 minutes total
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  9. #9
    Omega Weapon EjnarKolinkar's Avatar
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    Welcome to journals Mike, good luck with new program.
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  10. #10
    Registered User MikeMahony65's Avatar
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    Originally Posted by EjnarKolinkar View Post
    Welcome to journals Mike, good luck with new program.
    Thanks! Accountability has worked for me in the past so this is where I plan to get it. Appreciate the welcome.
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  11. #11
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    Welcome aboard and good luck!!
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  12. #12
    Bammed Marius_Ursus's Avatar
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    Originally Posted by MikeMahony65 View Post
    I kind of follow you on this, but let's say I have a weak lower back (I don't) and I do Good Mornings first in the routine...isn't that going to bring DOWN the numbers on my other back lifts?
    Maybe, maybe not, but either way your overall workload will be the same. Unless your training for a contest, focusing on muscle groups wouldn't be a priority for me.
    Thanks for reading,
    TomB

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  13. #13
    Registered User MikeMahony65's Avatar
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    My Training Journal

    11/19/2014 - Shoulders and Traps

    HIT Style

    Arnold Press (aiming for 3 sets of 6) - 55 x 8; 55 x 6; 55 x 5 [keep weight the same]
    Overhead Press (aiming for 3 sets of 6) - 115 x 4; 115 x 4 [keep weight the same]
    DB Side Laterals (aiming for 2 sets of 6) - 25 x 10; 25 x 10 [increase weight]
    DB Rear Laterals (aiming for 1 set of 6) - 25 x 7 [increase weight]
    Barbell Shrugs (aiming for 2 sets of 6) - 205 x 10; 205 x 10 [increase weight]
    Upright rows (aiming for 2 sets of 6) - 60 x 11; 60 x 10 [increase weight]

    10 minutes jogging at steady pace (5.5 mph) after weights


    2nd cardio in the evening:

    Body for Life Intervals

    4.0 mph - 2 minutes
    5.0 mph - 1 minute
    5.5 mph - 1 minute
    6.0 mph - 1 minute
    6.5 mph - 1 minute
    4.0 mph - 1 minute
    5.0 mph - 1 minute
    5.5 mph - 1 minute
    6.0 mph - 1 minute
    6.5 mph - 1 minute
    7.0 mph - 1 minute
    4.0 mph - 1 minute
    5.0 mph - 1 minute
    5.5 mph - 1 minute
    6.0 mph - 1 minute
    6.5 mph - 1 minute
    7.0 mph - 1 minute
    3.5 mph - 2 minutes

    20 minutes total
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  14. #14
    Registered User MikeMahony65's Avatar
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    My Training Journal

    11/20/2014

    HIT Style

    Lat Pull Down (aiming for 3 sets of 6) - 125 x 10; 125 x 10; 125 x 10 [increase weight next time]
    Seated Cable Row (aiming for 3 sets of 6) - 200 x 7; 200 x 6; 200 x 8 [increase weight the same]
    Barbell Bent Rows (aiming for 3 sets of 6) - 145 x 9; 145 x 9; 145 x 9 [increase weight next time]
    Good Mornings (aiming for 2 sets of 6) - 100 x 11; 100 x 11; 100 x 11 [increase weight next time]

    10 minutes of HIIT after the weight workout

    Later that afternoon:

    20 minutes of HIIT 45/75
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