Leg Day
Squats superset with dorsiflexion (thanks Lucifer)
1a - 15 @ bar
1b - skipped
2a - 5 @ 135lbs
2b - 20
3a - 5 @ 225
3b - 30
4a - 2 @ 315 (failed on 3rd; first time going heavier in a while)
4b - 25
5a - 8 @ 225
5b - 20
6a - 8 @ 225
6b - 20
7a - 10 @ 165
7b - 20
8a - 10 @ 135
8b - 18
9a - 10 @ 135 w/ 2 count pause at the bottom
9b - 15
10a - 8 @ 135 w/ 2 count pause at the bottom
10b - 16
SLDL with deficit (standing on a box to let the bar rest on my feet at the bottom of the pull)
1 - 8 @ 185lbs
2 - 8 @ 185lbs
3 - 5 @ 225lbs
4 - 3 @ 285lbs
5 - 8 @ 185lbs
Overhead Leg Press superset with calf raises on Smith Machine - I increased weight by 50lbs each set, but it's a Smith Machine, who really cares what the weight is? I put my legs wide (near the rings) to hit the hamstrings
1a - 12
1b - 20
2a - 12
2b - 20
3a - 10
3b - 20
4a - 10
4b - 20
5a - 10
5b - 18
Extensions superset with standing calf raises (no rest between sets)
1a - 12
1b - 20
2a - 12
2b - 20
3a - 12
3b - 18
4a - 14
4b - 16
5a - 13
5b - 15
Laying down hamstring curls dropset
1a - 15
1b - 12
1c - 10
1d - 10
1e - 12
Notes - Tried the heavy squats first, so I might actually do them...see how that worked out. I also used flat shoes today (almost the barefoot kind) so that I could sit the weight back on the ball of my heel, and keep the weight of the front of my foot and I didn't feel the pain today, possibly because of it. My sets were rushed a bit, it was the only rack in the gym and apparently people actually do squats in Erie...whodathunkit?!
The cut is really starting to hit me too. I am struggling to hit my calories, mainly because of fatigue for lack of calories. Vicious cycle. Plus side though, my belly is flattening out already.
I had some extra time today as well, and did a few sets on abs, but I'm not going to log those. just wanted you to know, I actually do some ab work.
starting time 0600 finishing time 0745
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02-04-2016, 05:18 AM #31
Last edited by TravelinJhwkFan; 02-04-2016 at 06:09 AM.
Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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02-04-2016, 06:30 AM #32
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02-04-2016, 06:33 AM #33
Good to hear the squatting went well. What kind of shoes were they? From what I've read, they sound like those Vibram five-fingers. If the cut is starting to get to you, try reducing the volume. Right now you're doing five sets of everything, so cut that down to four and see how it goes.
How did you do the SLDL, by the way? Is it textbook form i.e. bar is in front of you and not in contact with your legs?
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02-04-2016, 06:41 AM #34
They're similar to the five finger type you're speaking of, but not really. They have a really thin sole and are completely flat. I picked them up a few months ago in an outlet mall.
I keep the bar about 6" out from my legs (touch it on my toes at the bottom generally) and pull with the glutes and hamstrings, starting position my ass sticks out a bit and at the top of the pull, hips are driven in. I do it on a 18" box, feet just inside my shoulders and toes pointed slightly out.Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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02-04-2016, 06:43 AM #35
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02-07-2016, 11:09 AM #36
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02-07-2016, 04:12 PM #37
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
Nice leg day
I see ya got Lucifer helping ya out..pretty awesome I would thinkMy Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-08-2016, 06:38 PM #38
It's there man. I try not to let it slow me down much, but squats, it kicks me the night of the generally the next day. I was pretty active again this weekend (pulling carpet, padding, and the staples...fml) so it didn't get much rest this weekend either. I'm thinking of skipping squats this week, to see if it'll help it some. I'm just afraid if it doesn't, I won't be doing squats for a few weeks.
Thanks man! He's definitely a good helper to have around!Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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02-08-2016, 06:51 PM #39
Pull Day
This is the workout for 20160205
DL superset with DB curls
1a - 10 @ 135
1b - 15
2a - 10 @ 225
2b - 15
3a - 8 @ 275
3b - 15
4a - 3 @ 315
4b - 15
5a - 3 @ 335
5b - 15
Lat pulldowns superset with BB curls
1a - 12
1b - 14
2a - 12
2b - 15
3a - 12
3b - 10 (increased weight)
4a - 10
4b - 10
5a - 12
5b - 10
Seated cable rows (high) superset with preacher curls
1a - 10
1b - 8
2a - 12
2b - 10
3a - 12
3b - 10
Seated cable rows (low) superset with concentration curls - Had a guy move my bench and proceed to do a 10 minute dropset, while I stared at him the entire time.....fukin newbies.
1a - 12
1b - 10
2a - 12
2b - 10 (ten minute break)
3a - 12
3b - 10
Shrugs (bb) superset with hammer curls
1a - 14
1b - 10
2a - 12
2b - 10
3a - 12
3b - 10
Inclined bench curls
1 - 12
2 - 12
3 - 14
4 - 13
5 - 14
Notes - I took it slow because of fatigue. Felt better than the last couple days.Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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02-08-2016, 07:06 PM #40
Push Day
Seated Cable Presses
10 @ 90
10 @ 90
10 @ 90
10 @ 90
16 @ 60
Incline BB superset with overhead DB extensions
1a - 10
1b - 13
2a - 10
2b - 10
3a - 10
3b - 10
4a - 10
4b - 10
5a - 10
5b - 10
Decline BB superset with V bar pulldowns
1a - 10
1b - 12
2a - 10
2b - 10
3a - 10
3b - 10
Face pulls superset with overhead cable extensions
1a - 20
1b - 12
2a - 15
2b - 12
3a - 15
3b - 12
4a - 15
4b - 12
5a - 12
5b - 12
Lateral Raises superset with kick backs
1a - 12
1b - 12
2a - 12
2b - 12
3a - 12
3b - 12
Front raises superset with reverse grip pull downs
1a - 15
1b - 12
2a - 15
2b - 12
3a - 15
3b - 13
Shoulder press dropset
1a - 8
1b - 8
1c - 10
1d - 12
1e - 12
1f - 20
Seated cable dropset
1a - 6
1b - 5
1c - 8
1d - 9
1e - 12
1f - 16
Notes -
arrival 0505 departure 0645
I did quite a bit of talking today...damn superbowl. Was pretty stiff from pulling carpet/padding/staples all weekend. Been very motivated though.
I did weight and BF %, at the end of my workout. I'm down to 195.7 @ 14.5% (down from 17% a few weeks ago). I use the electronic metering thing, and know it's not exact, but I do it at the same time each time I do it right after my workout. It's been pretty consistent doing it that way.Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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02-08-2016, 10:01 PM #41
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02-09-2016, 07:06 AM #42
Leg Day
Low Bar Squats
10 - bar
10 - 135
10 - 185
8 - 185
10 - 135
8 - 135
Overhead Squat
8 - bar
8 - 85
5 - 105
Leg press superset calf extensions
1a - 18 @ 1 plate
1b - 20
2a - 18 @ 2 plates
2b - 20
3a - 15 @ 3 plates
3b - 25
4a - 15 @ 4 plates
4b - 20
5a - 12 @ 5 plates
5b - 10
6a - 8 @ 6 plates
6b - skipped
7a - 4 @ 7 plates
7b - skipped
Leg extension and curls superset/dropset
1a - 12e 15c
1b - 12e 15c
1c - 10e 12c
1d - 13e 10c
1e - 12e 8c
Notes -
arrival 0645 departure 0820
Struggled with motivation today (probably because it's so cold; 8 plus wind chill). Squats were even more of a struggle, so I thought I'd hit the press to at least get some reps in. I think I'm in need of a week off, from everything. Diet is back on point from the weekend, and I'm really looking forward to my weigh in on Friday. I love seeing the weight and % drop. I'm going to schedule a week of light cardio and no weight training soon....excited for thatGrateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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02-10-2016, 03:22 PM #43
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02-10-2016, 03:24 PM #44
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02-11-2016, 05:00 AM #45
My ankle injury. My motivation level has dropped. I think a combo of working my ass off the last few weeks and my cut, I needed a break for a few days, not just my weekend break.
Agree 100%. I was getting super fatigued by the end of the OH's and could feel my form slipping. I'll stick to triples going forward, unless I do them before regular squats...Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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02-11-2016, 05:08 AM #46
Oh, I can relate. Take a week off if you have to. I did the same thing and then lost the desire to train. The intensity should be low whilst cutting so you don't lose motivation. I've pretty much been perma-bulking (in the past), so my body is used to the intensity but the calories just aren't enough.
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02-11-2016, 05:16 AM #47
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02-11-2016, 07:28 AM #48
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
Great PPL this week.
Sounds like your ankle needs some rest too
Take it, enjoy it..if ya drink(I don't), have 1 or 4( as you can see why...lol) for me please...My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-15-2016, 09:01 AM #49
Pull Day
DL superset with Calf Raises
1a - 5 @ 225
b - 10 @ 185
2a - 5 @ 275
b - 10 @ 225
3a - 1 @ 315 (back cramp)
b - 10 @ 275
4a - 3 @ 315
b - 10 @ 335
5a - 3 @ 335
b - 8 @ 335
Strict form Lat Pulldowns superset with Hammer Curls
1a - 10 @ 130
b - 8 @ 35
2a - 8 @ 150
b - 10 @ 35
3a - 6 @ 170
b - 8 @ 35
Seated Cable Rows (Low) superset with Preacher Curls
1a - 10 @ 80
b - 8 @ 65
2a - 12 @ 80
b - 8 @ 65
3a - 8 @ 100
b - 7 @ 65
Seated Cable Rows (high) superset with Concentration Curls
1a - 10 @ 80
b - 12 @ 25
2a - 12 @ 80
b - 10 @ 30
3a - 10 @ 100
b - 10 2 30
Reverse Fly superset with Lateral Cable Curls
1a - 12 @ 30
b - 14 @ 30
2a - 10 @ 30
b - 15 @ 30
3a - 10 @ 30
b - 15 @ 30
Shrugs
1a - 13 @ 75
b - 15 @ 55
c - 15 @ 35
2a - 19 @ 35
b - 15 @ 55
c - 9 @ 75
Starting time 0506 Ending time 0627
Notes -
Felt great today. Took the last half of last week off, and I needed it. Felt refreshed this morning. Was having a little cramp issue in deadlifts, but after the water got into my system, it went away. I had a few beers this weekend, and probably didn't have as much water as I should have. Over the weekend, my diet was completely chit but I needed to hit the extra calories because I wasn't eating well last week. Pizza. Lasagna. Lasagna. Pizza. I will be good going forward though. I still weighed in a pound less than I did last week, so I am happy.Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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02-15-2016, 11:36 AM #50
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
Nice work today...
Hope you had a few for me too
How's the ankle holding up?My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-16-2016, 06:11 PM #51
Ha. I don't drink often, so when I do, two beers is all I need for that warm feeling. I had a couple american honey drinks as well. Was a great weekend.
Ankle is stiff, but good. I can't keep off of it man. I played some basketball with my boys Sunday afternoon and it felt good, but as the night went on it stiffened up and more tender. I'll be fine, just going to take longer than what I want to heal.Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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02-16-2016, 06:25 PM #52
Push Day
Cable Press (Incline) superset with Overhead Cable Extensions
1a - 12 @ 80
b - 12 @ 140
2a - 10 @ 90
b - 12 @ 150
3a - 10 @ 100
b - 10 @ 160
4a - 10 @ 100
b - 10 @ 160
Cable Press (Decline) superset with Kickbacks
1a - 10 @ 80
b - 10 @ 40
2a - 10 @ 80
b - 10 @ 30
3a - 10 @ 90
b - 12 @ 30
4a - 10 @ 100
b - 10 @ 30
DB Shoulder Presses
1 - 10 @ 40
2 - 10 @ 50
3 - 8 @ 60
4 - 1 @ 70; 6 @ 60
Lateral Raises
10 @ 30
10 @ 30
10 @ 30
Front Raises
10 @ 40
10 @ 40
10 @ 40
Face Pulls
12 @ 70
12 @ 80
12 @ 90
V Bar Pulldown
12 @ 100
12 @ 120
10 @ 140
Starting time - 0515
Finishing time - 0635
Weight - 195.3
BF% - ?
Notes - Felt pretty good today to go at a slower pace and not so much volume. I threw in a few sets of abs at the end.Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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02-16-2016, 06:31 PM #53
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02-16-2016, 06:45 PM #54
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02-17-2016, 06:59 AM #55
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02-17-2016, 07:02 AM #56
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02-17-2016, 07:04 AM #57
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
Great Push Day for ya.
I broke my ankle in 09 and it still bugs me every now and then. Never quite healed rightMy Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-17-2016, 07:27 AM #58
Thanks man!
I'm worried about the healing taking forever. I was told by friends who have had the same injury, that it took them 6+ months to get back to normal. I feel like me pushing it a bit, I'm helping it in the long run, but paying for it in the short run. I kinda wish I broke it, because at least healing would've been quicker. But the after it's healed, would scare me.
LEG DAY
Squats superset with dorsiflexion
1a - 10 @ bar
b - 10 @ 45
2a - 10 @ 135
b - 10 @ 45
3a - 8 @ 185
b - 10 @ 45
4a - 5 @ 225
b - 10 @ 60
5a - 3 @ 245
b - 10 @ 60
6a - 1 @ 265
b - 10 @ 60
7a - 1 @ 285
b - 10 @ 60
8a - 1 @ 295 (started feeling the ankle)
b - 10 @ 70
Front squats superset with Standing calf raises - Calf raises weight, are plates only. Did it on the smith machine, which this bar had some weight to it, but I don't know for sure the lbs.
1a - 12 @ bar (making sure form was good)
b - 8 @ 250
2a - 3 @ 135
b - 8 @ 300
3a - 3 @ 155
b - 8 @ 300
4a - 3 @ 165
b - 8 @ 350
Extensions (2 count pause at the squeeze)
10 @ 80
10 @ 100
10 @ 120
12 @ 100
15 @ 80
Curls (2 count pause at the squeeze)
10 @ 90
10 @ 110
10 @ 100
Did a couple more sets, but forgot to write them down, and don't want to guess what I did. Phone call from the wife had me all screwed up.
Notes -
Felt better on the ankle again. 295 I started feeling it again, but that's heavier than what I felt it at last week.
I wasn't in a great mood. I drove around for 45 minutes looking for a YMCA. GOogle maps had me at a retirement home and then an elementary school. Third stop was finally a real YMCA. So my caffeine had me pretty jacked up by the time I finally got to start lifting.
Didn't get to eat much before I lifted. I generally eat a granola bar and a banana, or something similar, to break my overnight fast a bit and carry me through my sessions.
I would've like to have done some more hamstring work, but my wife called mid workout. I enjoy our talks while I'm on the road, so I kinda puttered through the last half of my workout while I was on the phone.
Today I really noticed the break I took , and how refreshed I felt. My CNS wasn't feeling too stressed and I felt pretty loose.Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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02-17-2016, 09:03 AM #59
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335224
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02-18-2016, 07:54 AM #60
my super non-inspirational PULL DAY
Calf Raises - Thanks for the article -Lucifer. This was a killer set. It burned so good. I'll be putting this into every days routine, one way or another. Article said 4-5 minutes, but I think I hit it in under 2
83 @ 225
DL's
10 @ 185
5 @ 225
3 @ 275
3 @ 275
3 @ 275
3 @ 275
Lat Pulldowns superset with Hammer Curls
1a 10 @ 120
b 8 @ 40
2a 12 @ 140
b 8 @ 40
3a 8 @ 160
b 8 @ 40
Reverse Flies superset with BB Curls
1a 10 @ 25
b 10 @ 75
2a 10 @ 30
b 10 @ 75
3a 10 @ 30
b 10 @ 75
Seated Cable Rows (High) superset with Lateral Cable Curls
1a 12 @ 90
b 10 @ 50
2a 10 2 100
b 8 @ 60
3a 10 @ 110
b 8 @ 70
4a 9 @ 120 **
b **
Standing Cable Rows (Low)
14 @ 60
10 @ 80
9 @ 100
6 @ 120
Notes - Starting time 0507 Ending time 0627
** = Bubble guts. Went to restroom and lost my equipment (same guy that moves my seat when I'm supersetting between row sets) despite my phone, bench, and hat sitting there. Kind of expected it, but I wasn't even gone a full rest period.
Couldn't get to sleep last night until around 2300, so I only got like 5.5 hours of sleep and really struggled to wake up. I mainly wanted to show up and get something done.
I weighed in at 194.1 at the end of my workout and bf dropped a bit more to 14.1%
I'll catch a nap today with the boys, get some good sleep tonight, and I'll be ready to kick a Push Day's ass.Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681
19/26 - Robin by Dave Itzkoff
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