7/29/08
Elliptical 1mile x L9.
Hip and shoulder work.
Full Squat 315x8,4; 225x12.
Stiff DL 245x15.
Pushups 60x12.
Bent Row 145x12.
DB Press 40x12.
Barbell Curls 75x12.
Standing Calf 155x12.
Sidebends 100x12.
Solid workout. Mentally stopped on squats. Tried to make it up by getting the total rep goal of 12. Then realized I didn't really work the legs as hard as I should have. And repped out a set with 225. As I've mentioned in the past, morning training can be a challenge. In that the body is just not ready to go hard. Thus I get up rather early to train. Still, I'm not always ready for the hard set. Sometimes the aches and pains don't go away until the last warmup set. So there can be that thought of "am I ok" going into the work set. Today for instance, everything felt fine on the last warmup set. The workset felt descent but not great hence only getting the 8 instead 12. But, it was hard for today. Everything else went well. The reps were really killing me this morning. The humidity was way up. Still I plowed through the workout and should be able to improve for next week. Game on!
Tuesday, July 29, 2008
Friday, July 25, 2008
Harder than it should be...
7/25/08
Elliptical 1 mile x L9.
Hip and shoulder work.
Standing Press 150x1; 125x6.
Nautilus Pullover 110x15.
Hammer LP (non-lock/slow) 200x12.
Reverse Hyper 50x12.
Dips 25x12+3.
V-Bar Pulldown 120x13+2.
Crunches 100x25.
Neck Ext x12.
Standing Calf 90x20.
I'm a bit surprised that the press felt so difficult. Everything shoulder wise is feeling good, so I was hoping to put up some prs on the heavier side. I guess not. I suppose the high reps helped "fix" the shoulders, just didn't get a corresponding increase in strength on the heavier side. Whatever, the shoulders are feeling good and the strength may take a bit to return before some prs are possible. It was solid workout and I plan on working towards some max singles over the next few weeks. Good times...
Looking forward to Tuesday's squat workout. The groove is back and I'm feeling hungry for some prs. The end of the year goals seem so far off right now that I need to drill a pr before summer is over. That way, I know I'll hit this years goal. As I always do better in the fall and winter. However, I've been really trying to change this. Slowly it seems to be working. Force of will...overcoming personal obstacles...
Elliptical 1 mile x L9.
Hip and shoulder work.
Standing Press 150x1; 125x6.
Nautilus Pullover 110x15.
Hammer LP (non-lock/slow) 200x12.
Reverse Hyper 50x12.
Dips 25x12+3.
V-Bar Pulldown 120x13+2.
Crunches 100x25.
Neck Ext x12.
Standing Calf 90x20.
I'm a bit surprised that the press felt so difficult. Everything shoulder wise is feeling good, so I was hoping to put up some prs on the heavier side. I guess not. I suppose the high reps helped "fix" the shoulders, just didn't get a corresponding increase in strength on the heavier side. Whatever, the shoulders are feeling good and the strength may take a bit to return before some prs are possible. It was solid workout and I plan on working towards some max singles over the next few weeks. Good times...
Looking forward to Tuesday's squat workout. The groove is back and I'm feeling hungry for some prs. The end of the year goals seem so far off right now that I need to drill a pr before summer is over. That way, I know I'll hit this years goal. As I always do better in the fall and winter. However, I've been really trying to change this. Slowly it seems to be working. Force of will...overcoming personal obstacles...
Friday, July 18, 2008
Best Effort...
7/18/08
Elliptical 1mile x L9.
Hip and shoulder work.
Standing Press 145x2; 105x12.
Nautilus Pullover 140x9,3.
Hammer (non-lock) Leg Press 220x12.
Reverse Hypers 50x12.
Dips 25x11.
V-Bar Pulldowns 120x12.
Crunches 100x25.
Neck Ext x12.
Standing Calf 90x12.
Solo MR movments: Flyes, Rear Laterals, Shrugs, Chest press with bands.
Solid workout. Nothing special, just did what I could for the day. What is encouraging as that my shoulders, neck, tricep, and hip all feel fine currently. The right ankle is feeling pretty good as well.
Saturday and Sunday I will start doing a mile at low intensity on the elliptical. This should help as may job doesn't have me walk hardly ever. It seems that I was doing some of my best training during that period when I was walking considerably more than now. All in all training is good, just have to up the effort to get some press prs.
Looking forward to Tuesday's squats!
Elliptical 1mile x L9.
Hip and shoulder work.
Standing Press 145x2; 105x12.
Nautilus Pullover 140x9,3.
Hammer (non-lock) Leg Press 220x12.
Reverse Hypers 50x12.
Dips 25x11.
V-Bar Pulldowns 120x12.
Crunches 100x25.
Neck Ext x12.
Standing Calf 90x12.
Solo MR movments: Flyes, Rear Laterals, Shrugs, Chest press with bands.
Solid workout. Nothing special, just did what I could for the day. What is encouraging as that my shoulders, neck, tricep, and hip all feel fine currently. The right ankle is feeling pretty good as well.
Saturday and Sunday I will start doing a mile at low intensity on the elliptical. This should help as may job doesn't have me walk hardly ever. It seems that I was doing some of my best training during that period when I was walking considerably more than now. All in all training is good, just have to up the effort to get some press prs.
Looking forward to Tuesday's squats!
Tuesday, July 15, 2008
Repetitious...
7/15/08
Elliptical 1 mile x L9
Hip and shoulder work.
Full Squat 135x12; 185x12; 205x12; 225x12 (started feeling good); 250x12; 275x8.
Felt good starting with 225. Prior still achy as usual. Kept rest between sets close to 1 minute.
Stiff DL 275x12. Solid...a bit hard.
Pushups 55x13.
Bent Row 170x10+2. Paused each rep at midsection. Failed at ten then ground out two more for the road...
DB Press 35x15.
Barbell Curls 70x13.
Standing Calf 225x12. Right ankle felt fine. Though if the foot is extended completely, there is discomfort. So as the saying goes, "don't do that".
Sidebends 100x12.
Skipped Neck as it was tight a couple days previous.
Felt good overall. The main challenge has been the humidity. The temp hasn't been bad, but the humidity makes things feel heavy. But I think I bullied through rather well today. Almost hit the goal of 12 with 275 in the squat. It was still a PR in this type routine. So, there you go, there are tons of ways of hitting new personal records. When it happens, it just adds to the correct frame of mind for training and the day. Bring it on! LOL
Now I need to figure out how I want to attack then next 12 rep pr. I'm thinking I'll start at 295x12, then 315x12, and 335x8 over next few weeks. Plus I think I need to start some low intensity, short duration cardio. When I was hitting my end of the year/beginning of this years prs, I was walking a lot for work. Our office moved in March and no much walking. So, the plan is to start doing 1 mile of low intensity Elliptical 4-5 days per week. That's all for now.
Looking forward to getting after the press. It seems to be kicking my @$$. Enough of that, I need some prs!!!!
Elliptical 1 mile x L9
Hip and shoulder work.
Full Squat 135x12; 185x12; 205x12; 225x12 (started feeling good); 250x12; 275x8.
Felt good starting with 225. Prior still achy as usual. Kept rest between sets close to 1 minute.
Stiff DL 275x12. Solid...a bit hard.
Pushups 55x13.
Bent Row 170x10+2. Paused each rep at midsection. Failed at ten then ground out two more for the road...
DB Press 35x15.
Barbell Curls 70x13.
Standing Calf 225x12. Right ankle felt fine. Though if the foot is extended completely, there is discomfort. So as the saying goes, "don't do that".
Sidebends 100x12.
Skipped Neck as it was tight a couple days previous.
Felt good overall. The main challenge has been the humidity. The temp hasn't been bad, but the humidity makes things feel heavy. But I think I bullied through rather well today. Almost hit the goal of 12 with 275 in the squat. It was still a PR in this type routine. So, there you go, there are tons of ways of hitting new personal records. When it happens, it just adds to the correct frame of mind for training and the day. Bring it on! LOL
Now I need to figure out how I want to attack then next 12 rep pr. I'm thinking I'll start at 295x12, then 315x12, and 335x8 over next few weeks. Plus I think I need to start some low intensity, short duration cardio. When I was hitting my end of the year/beginning of this years prs, I was walking a lot for work. Our office moved in March and no much walking. So, the plan is to start doing 1 mile of low intensity Elliptical 4-5 days per week. That's all for now.
Looking forward to getting after the press. It seems to be kicking my @$$. Enough of that, I need some prs!!!!
Friday, July 11, 2008
Focusing...
7/11/08
Skipped elliptical and mobility work as the humidity and heat were still up. I'm trying not over heat prior to lifting. Summer is always a difficult time for training especially when doing medium to high rep full body limited rest routines. So basically to work around this limitation. I tend to lower the reps and rest more between sets. Plus making sure I'm well hydrated, all seem to help maintain consistency. Part of the problem is that in Buffalo, the weather changes so often. Meaning you'll get a few humid days of average temperature, then humid with high temps, then rain, a day of cooler weather, etc...So it makes it difficult to adapt to the environmental factors when training. All one can do is stop being a you know and suck it up and freakin hit the weights like one means it!
Standing Press 135x5; 100x13.
Nautilus Pullover 140x8 +2.
Hammer Leg Press (non-lock) 210x12.
Reverse Hyper 50x12.
Dips 60x6,3
Supersetted w/
V-Bar 165x8,4. These seemed to make the neck hurt. At least at heavier weights.
Crunches 100x25; MR Neck Ext x12; Standing Calf light 90x12
Solo MR Flyes-Laterals-Row-Shrug-Leg Ext/Leg-Standing Tri-Ext-Bi/Tri-Rear Lateral-Chest-Back-One Legged Squat- all for 3-6 reps...pumped plus!
Not sure if not warming up helped or hurt. Nothing shot up as a result so who knows. Freakin elliptical is so boring. Can't imagine how I use to do three miles three times a week on it. Time is just too short it seems even with getting up before 4 am. Five am, seems to be the earliest I can get going. It seems to take me an hour or so of being up in the morning to even think about training. Let alone hard and heavy. Ah dang it, I'm being a ****y again...lol
Anyhow, the Solo Manual Resistance movements really feel good. They seem to fill the gaps that you can't get with conventional equipment. Plus if you're honest, they will phuk you up to no end. Meaning work you harder than the weights as you don't have to worry about form, just keeping the tension up.
That's all for now. I'm getting mentally ready for squats on Tuesday. I'm hoping to be done painting this weekend and give the neck and shoulders a break. Which will add to my overall well being which always adds to the squat effort.
7/8/08
Planned to skip my regular warmup of elliptical with hip and shoulder mobility work as it was extremely humid and warm. Was going to warmup with some Olympic lifts and just work some form. Did some and moved on with the plannned workout.
Full Squat 135x12; 185x12; 205x12; 225x12; 250x12. Felt good. Next week adding a set of 12 with 275.
Stiff DL 250x12. EZ. Up the dosage to 275x12 next week.
Pushups 55x12.
Farmers Shrug 115x22.
DB Press 35x13.
Barbell Curls 70x12.
Standing Calf 225x12
MR Neck Lateral x- Neck starting to speak up again.
Sidebends 100x12.
Various Solo MR movements.
Everything seems to be feeling pretty good at the moment. Felt the neck a bit, but I think its from sleeping on my side that night. Whatever, it'll grow back. I've been icing the right ankle and it has been feeling much better. I still haven't figured out why that started hurting???
Skipped elliptical and mobility work as the humidity and heat were still up. I'm trying not over heat prior to lifting. Summer is always a difficult time for training especially when doing medium to high rep full body limited rest routines. So basically to work around this limitation. I tend to lower the reps and rest more between sets. Plus making sure I'm well hydrated, all seem to help maintain consistency. Part of the problem is that in Buffalo, the weather changes so often. Meaning you'll get a few humid days of average temperature, then humid with high temps, then rain, a day of cooler weather, etc...So it makes it difficult to adapt to the environmental factors when training. All one can do is stop being a you know and suck it up and freakin hit the weights like one means it!
Standing Press 135x5; 100x13.
Nautilus Pullover 140x8 +2.
Hammer Leg Press (non-lock) 210x12.
Reverse Hyper 50x12.
Dips 60x6,3
Supersetted w/
V-Bar 165x8,4. These seemed to make the neck hurt. At least at heavier weights.
Crunches 100x25; MR Neck Ext x12; Standing Calf light 90x12
Solo MR Flyes-Laterals-Row-Shrug-Leg Ext/Leg-Standing Tri-Ext-Bi/Tri-Rear Lateral-Chest-Back-One Legged Squat- all for 3-6 reps...pumped plus!
Not sure if not warming up helped or hurt. Nothing shot up as a result so who knows. Freakin elliptical is so boring. Can't imagine how I use to do three miles three times a week on it. Time is just too short it seems even with getting up before 4 am. Five am, seems to be the earliest I can get going. It seems to take me an hour or so of being up in the morning to even think about training. Let alone hard and heavy. Ah dang it, I'm being a ****y again...lol
Anyhow, the Solo Manual Resistance movements really feel good. They seem to fill the gaps that you can't get with conventional equipment. Plus if you're honest, they will phuk you up to no end. Meaning work you harder than the weights as you don't have to worry about form, just keeping the tension up.
That's all for now. I'm getting mentally ready for squats on Tuesday. I'm hoping to be done painting this weekend and give the neck and shoulders a break. Which will add to my overall well being which always adds to the squat effort.
7/8/08
Planned to skip my regular warmup of elliptical with hip and shoulder mobility work as it was extremely humid and warm. Was going to warmup with some Olympic lifts and just work some form. Did some and moved on with the plannned workout.
Full Squat 135x12; 185x12; 205x12; 225x12; 250x12. Felt good. Next week adding a set of 12 with 275.
Stiff DL 250x12. EZ. Up the dosage to 275x12 next week.
Pushups 55x12.
Farmers Shrug 115x22.
DB Press 35x13.
Barbell Curls 70x12.
Standing Calf 225x12
MR Neck Lateral x- Neck starting to speak up again.
Sidebends 100x12.
Various Solo MR movements.
Everything seems to be feeling pretty good at the moment. Felt the neck a bit, but I think its from sleeping on my side that night. Whatever, it'll grow back. I've been icing the right ankle and it has been feeling much better. I still haven't figured out why that started hurting???
Saturday, July 05, 2008
Regaining Focus...
7/4/08
Elliptical 1 mile x L9
Hip and shoulder work.
Standing Press 135x5; 100x13.
Nautilus Pullover 140x9+1ch.
Hammer Leg Press (non-lock) 200x12.
Rev Hypers 50x12.
Dips 60x6,2.
V-Bar Pulldowns 160x8,4.
Neck Ext x12.
Standing Calf 90x12.
Crunches 100x20.
Solo MR Front Raise-Rear Laterals-Flyes-Shrugs-Rows.
Band Chest Press
I think I've made some progress on the left hip by actually finding that the right hip was very tight. As the flexibility has improved on the right side, I'm noticing less daily discomfort with the left. A lesson learned, you might find pain on one side of the body, but the trigger might actually be from the opposite side. Rehab should probably include both sides and not just the side one feels "bad" on.
The close grip really makes things difficult on the presses. But the shoulders are feeling pretty good, so we'll keep on track. It would be nice to actually hit 150x6 and tie my previous best in the press. We'll see what happens.
Looking forward to hitting some reps on Tuesday morning. Should be nice and pumped and comfortably numb for the work day. "Yoohoo..." says me wife...
7/1/08
Elliptical 1 mile x L9
Hip and shoulder work.
Full Squat 135x12; 185x12; 205x12; 225x12.
Stiff DL 225x12.
Pushups 50x12
Bent Row 170x8*
DB Press 35x12.
Barbell Curls 70x12.
Standing Calf 200x12.
Neck Laterals x12.
Sidebends 90x12.
Squats I'm just getting some lower intensity volume done. I'm shooting to hit the 250x12 after the first four of 12. The next week 275x12 after the 250x12 etc. Then I should be feeling pretty good and should be able to start shooting for the hitting some prs again.
6/27/08
Elliptical 1 mile x L9
Hip and shoulder work.
Standing Press 130x6; 105x9.
Nautilus Pullover 140x8.
Hammer Leg Press (non-lock) 200x9.
Reverse Hyper 1 and 1/4 reps 25x8.
Dips 60x6.
V-bar Pulldown 160x6.
Crunches 100x12.
Neck Ext x12.
Standing Calf 90x20.
Solo MR Flyes-Bi/tri-Laterals.
Elliptical 1 mile x L9
Hip and shoulder work.
Standing Press 135x5; 100x13.
Nautilus Pullover 140x9+1ch.
Hammer Leg Press (non-lock) 200x12.
Rev Hypers 50x12.
Dips 60x6,2.
V-Bar Pulldowns 160x8,4.
Neck Ext x12.
Standing Calf 90x12.
Crunches 100x20.
Solo MR Front Raise-Rear Laterals-Flyes-Shrugs-Rows.
Band Chest Press
I think I've made some progress on the left hip by actually finding that the right hip was very tight. As the flexibility has improved on the right side, I'm noticing less daily discomfort with the left. A lesson learned, you might find pain on one side of the body, but the trigger might actually be from the opposite side. Rehab should probably include both sides and not just the side one feels "bad" on.
The close grip really makes things difficult on the presses. But the shoulders are feeling pretty good, so we'll keep on track. It would be nice to actually hit 150x6 and tie my previous best in the press. We'll see what happens.
Looking forward to hitting some reps on Tuesday morning. Should be nice and pumped and comfortably numb for the work day. "Yoohoo..." says me wife...
7/1/08
Elliptical 1 mile x L9
Hip and shoulder work.
Full Squat 135x12; 185x12; 205x12; 225x12.
Stiff DL 225x12.
Pushups 50x12
Bent Row 170x8*
DB Press 35x12.
Barbell Curls 70x12.
Standing Calf 200x12.
Neck Laterals x12.
Sidebends 90x12.
Squats I'm just getting some lower intensity volume done. I'm shooting to hit the 250x12 after the first four of 12. The next week 275x12 after the 250x12 etc. Then I should be feeling pretty good and should be able to start shooting for the hitting some prs again.
6/27/08
Elliptical 1 mile x L9
Hip and shoulder work.
Standing Press 130x6; 105x9.
Nautilus Pullover 140x8.
Hammer Leg Press (non-lock) 200x9.
Reverse Hyper 1 and 1/4 reps 25x8.
Dips 60x6.
V-bar Pulldown 160x6.
Crunches 100x12.
Neck Ext x12.
Standing Calf 90x20.
Solo MR Flyes-Bi/tri-Laterals.
Sunday, June 15, 2008
Almost over the hump...
6/13/08
Elliptical 1 mile x L9
Hip and shoulder mobility work. I believe I've found the trigger point that is aggravating the hip. Seems it is the gluteus minimus, (among others) hurts like a bugger when massaged.
Standing Press 125x6; 100x13. Kinda shocked I had so little with the first set. I have to blame my focus on the big day happening 6/14/08.
Nautilus Pullover 140x9.
Hammer Alternating LP 200x16.
Reverse Hyper 50x15.
Dips 60x6.
Vbar PD 160x6.
Crunches 100x15. I have to setup the adjustable dumbell for this with more wt. Trying to set it up during a workout is a pain. And is easily blown off.
MR Neck Ext x12.
Single Leg Calf Raise 45x12.
Felt good regardless of the activities the night before, the excessive humidity, and the big day. With this coming week as a day off, I should be recharged and ready to go the week after. I'm quite sure that I will be hitting some prs after this time off and the reduction in outside distractions. I shouldn't say distractions, more like interruptions as many things have had to been prioritized in response. Since I have hit some prs during this time, I know from past experience I should get another wave a gains when things are more "normal".
I really am looking forward to training hard and heavy a week from tomorrow. Just thinking about what I have planned is getting the hairs on the back of neck standing on end...How 'bout a round of prs!
Elliptical 1 mile x L9
Hip and shoulder mobility work. I believe I've found the trigger point that is aggravating the hip. Seems it is the gluteus minimus, (among others) hurts like a bugger when massaged.
Standing Press 125x6; 100x13. Kinda shocked I had so little with the first set. I have to blame my focus on the big day happening 6/14/08.
Nautilus Pullover 140x9.
Hammer Alternating LP 200x16.
Reverse Hyper 50x15.
Dips 60x6.
Vbar PD 160x6.
Crunches 100x15. I have to setup the adjustable dumbell for this with more wt. Trying to set it up during a workout is a pain. And is easily blown off.
MR Neck Ext x12.
Single Leg Calf Raise 45x12.
Felt good regardless of the activities the night before, the excessive humidity, and the big day. With this coming week as a day off, I should be recharged and ready to go the week after. I'm quite sure that I will be hitting some prs after this time off and the reduction in outside distractions. I shouldn't say distractions, more like interruptions as many things have had to been prioritized in response. Since I have hit some prs during this time, I know from past experience I should get another wave a gains when things are more "normal".
I really am looking forward to training hard and heavy a week from tomorrow. Just thinking about what I have planned is getting the hairs on the back of neck standing on end...How 'bout a round of prs!
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