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Post by mmakara on Aug 11, 2007 21:12:04 GMT -5
Saturday Part 2: 9:30 pm
Straight Bar Curls - 85 x 8, 95 x 8 x 8
DB Hammer Curls - 45 x 10 x 10 x 10
CoC Trainer - x 10 each hand
CoC #1 - x 10 each hand
Standing Ab Pulldowns - Full Stack x 14 x 14
Ab Bridge - x 60 seconds x 60 seconds
Swiss Ball Crunches - x 21 x 21
Not lifting but working all day tomorrow, hope its not to hot out haha
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Post by dopar66 on Aug 13, 2007 7:51:10 GMT -5
THAT is quality volume! I don't think we have to worry about you dropping the bar......
God Bless!
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Post by mmakara on Aug 13, 2007 21:58:52 GMT -5
Monday 8/13: Squat day
Squat - Bar x 10, 135 x 8, 225 x 8, 275 x 6, 315 x 6, 350 x 6 x 365 x 3, 315 x 8
Ab Pulldowns - Full stack x 14 x 14
Single Leg Curls - 90 x 12, 140 x 10 x 10
Wood Choppers - 70 x 14, 80 x 14
Standing Calf Raises (All on set) - 500 x 12, 400 x 10, 300 x 10, 200 x 10, 100 x10, Bodyweight x 10
Reverse Hypers - 225 x 8 x 8 x 8
TKE's w/ light band - x 16 x 16
I'm pretty happy w/ how tonight went squatting. I was worried about my knee but it didn't hurt to bad which was great, hopefully it will continue to feel better
Dopar - haha, believe me, I will do everything in my power to make sure I don't drop any DL's next meet
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Post by chancey on Aug 14, 2007 8:00:43 GMT -5
Nice squatting. Your core work makes me feel very guilty. Good job. All the easier to take that 500 squat for a ride!
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Post by mmakara on Aug 14, 2007 22:21:59 GMT -5
Thanks Chancey, I think of my goals that the squat should come the easiest. The hardest part for me is taking it easy on my knee, which is especially hard right now because of working, but once I can rest / take care of it I think my squat will start raising fairly rapidly and the 500 will fall
Tuesday 8PM: Close Grip / Shoulders
Close Grip - Bar x 10, 135 x 8, 185 x 6, 225 x 3, 255 x 8 x 8 x 8
DB Bench - 100's x 8 x 8 x 8
Military - 135 x 8, 155 x 8, 170 x 8, 180 x 6
Rear Delt Flyes Machine - (wts each side) 25 x 10, 40 x 10, 45 x 10
At work today I spent alot of time lifting and or taking things down from overhead so I backed off on all of the shoulder work today and will pick it up next week when all I have to do is sit in class all day rather than work outside haha.. I'm happy to beat the closegrip and military's of last week though.
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Post by dopar66 on Aug 15, 2007 10:31:41 GMT -5
Coupla really quick things: EXCELLENT call on the shoulder work. They already HAD their workout. NICE squatting! From a guy that's a little older than you, a tip. If the knee is still sore, coat that mother with icy hot and a sleeve before working out. Or, and I'm about to curse again, get you a cheap pair of knee wraps and put them on snug but not tight when you go to squatting.
NICE work on the CG benches!
God Bless!
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Post by mmakara on Aug 15, 2007 22:37:44 GMT -5
Hey Dopar, thanks for the squatting advice. I don't have knee sleeves but was thinking of picking some up, and I've done the knee wraps before as well and the did seem to help a bit. I'll probably pick up some icy hot to keep at my apartment at school and gym bag as well, thanks for the suggestions
Wed 8/15: core day
Incline Situps: 18lb bar behind head x 10 x 10 x 10, 18lb bar + 9lb bar x 10
Standing Ab Pulldowns - full stack x 10 x 10 x 10 x 11
DB Side Bends- 110 x 10 x 10 x 10 x 10
Woodchoppers - 80 x 10 x 90 x 10 100 x 10 x 10
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Post by dopar66 on Aug 16, 2007 8:39:10 GMT -5
Whether it's Icy Hot or some other cream, don't let ANYONE fool you into using Capsazin HP!!! HP stands for Highly Painful. It's a sneaky cream, it waits about an hour after you put it on before it gets good and hot, and it's hotter than any other brand I've ever tried by a factor of 3 or 4. And it lasts two or three days. You'll have a couple of hours of relief where it doesn't feel hot any more, and all of a sudden BAM like a nuclear reaction that brought some buddies it's back with a vengeance.
God Bless!
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Post by mmakara on Aug 16, 2007 22:32:54 GMT -5
Hey Dopar, I'll take your word on the Capsazin HP and stay away haha. I'll probably just go for the regular icy hot and see how that goes
Thursday 8 / 15: DL day
DL (No Belt) - 135 x 6 x 6, 225 x 6, 315 x 6, 405 x 4 x 4 x 10
Box Squat ( No belt) - 135 x 6, 225 x 6, 275 x 6, 300 x 6
Pull Throughs - Full Stack x 14 x 14
Standing calf Raises - 440 x 14 x 14
Reverse Hypers - 225 x 10 x 10 x 10 x 10
TKE's - Light Band x 14 x 14 x 14
Today was the last day of work so beginning next week I'll start going heavier on DL's
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Post by mmakara on Aug 17, 2007 9:54:43 GMT -5
Friday 8 / 17: Bench 8:30 AM
Bench - Bar x 10, 135 x 8, 185 x 6, 225 x 3, 285 x 8, x 7, x 5 + 3 negatives
Incline - 185 x 10, 195 x 10 x 10
Tricep Pushdown w/ Fat straight bar - full stack x 20 x 20
Incline DB Flyes - 30 x 12, 37.5 x 10, 42.5 x 12
DB Tricep Extensions - 40 x 10, 45 x 10 x 10
Dips - x 14 x 16
I didn't get the bench sets I wanted but overall this wasn't a bad workout. I was lagging a little from it being in the morning and going to bed late but thats not an excuse, next week I'll get the 285 sets
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Post by chancey on Aug 17, 2007 19:20:17 GMT -5
Nothing wrong with that at all. You now have a benchmark for 8s. Those 3 negatives are money. Strong finish.
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Post by mmakara on Aug 20, 2007 7:41:38 GMT -5
thanks Chancey, I'm pretty confident I can get those 8's w/ 285
This is the first day back at school and I'll probably lift late tonight (4 classes today) but here is this past saturdays workout
Saturday 8/18: Back
T-Bar Rows - 115 x 10 x 10 x 10 x 10
Pullups - x 8 x 8 x8
Seated Cable Rows - 210 x 8 x 8, 240 x 8 x 8
1 arm DB Rows - 125 x 8 x, 125 x 8 + 100 x 8
Face Pulls - Full Stack x 11 x 11 x 11 x 11
Preacher curls - 70 x 10, 90 x 10, 110 x 8, 120 x 8
DB Hammer Curls - 40 x 8, 45 x 8, 50 x 6 x 6
Plate Pinches - 2 25's smooth side out x 20 seconds each hand (2)
DB Hold - 165 x 20 seconds
Reverse Curls - 40 x 10, 60 x 10, 70 x 10
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Post by mmakara on Aug 21, 2007 17:08:12 GMT -5
Monday Night 10pm
Squat (No belt) - Bar x 10, 135 x 8, 225 x 8, 275 x 3, 315 x 3, 350 x 6, 375 x 6, 405 x 2 (wore a belt on 375 and 405
Pull Throughs - 150 x 12, 160 x 12 x 12
Single Leg Squats - 45lb dbs x 10 x 10
Standing Ab Pull downs - full stack x 12 x 12 x 12
Wood Choppers - 60 x 12, 90 x 12, 100 x 10
Incline sit ups w/ bar behind head - 18lbs x 10, 27lbs x 10
Good Mornings - 135 x 8 ( I was just showing someone how to)
I was happy w/ the squatting tonight, I used some icy hot and a lightly wrapped new wrap which helped my knee feel a bit better while squatting (Thanks Dopar). As I'm typing this 20 hours later I don't think my knee has bothered me much today and its not right now so I'm real happy w/ that
Tuesday 6 AM
Close Grip - Bar x 10, 135 x 8, 185 x 6, 225 x 3, 260 x 8 x 6 x 6
DB Bench - 100 x 8 x 8 x 8
Military - 135 x 12, 155 x 10, 135 x 12
Face Pulls - 150 x 14 x 14 x 14
DB Lateral Raises - 35 x 8, 40 x 8, 45 x 8
DB Front Raises - 35 x 10 x 10
This felt pretty good, I was real happy that the quick turn around from the night to morning workouts didn't effect me and that switching to the early morning workouts didn't hit me negatively
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Post by mmakara on Aug 22, 2007 18:49:56 GMT -5
Tuesday 8 / 22: Xtra Corework
Ab Bridges - x 60 seconds, x 90 seconds
crunches - x 20 x 20
Jack Knife sit ups w/ 25lb plate - x 10 x 10
Plate Rotations w/ 25lb plate - x 40 x 40 ( 20 each side
This was just a quick core workout while I'm taking a break from reading. I'm dl'ng tomorrow morning so I'll do reverse hypers and supermans w/ tomorrows training rather then now
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Post by seanmiller on Aug 22, 2007 19:50:16 GMT -5
the close grip and dumbbell presses look really good
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Post by mmakara on Aug 24, 2007 23:16:39 GMT -5
Sean - thanks man, I appreciate the help you've offered me so far
Friday 8/24 10PM: Bench
Next week I'll be deloading or not benching entirely, I have bicipital tendonitis on my left side and I want to get that under control, last time it flared up real bad (same type of training) I went awhile w/o resting it, this time I'm going to be a bit smarter
Bench - Bar x 10, 135 x 8, 185 x 6, 225 x 3, 285 x 5 x 5, 265 x 8, 225 x 12 x 12.. The heavier sets were causing pain so I just dropped the weight and did some reps with it and they didn't feel to bad.
Incline - 185 x 10, 195 x 10, 205 x 10
Tricep pushdown v-bar - 180 x 15 x 12 x 12
Rolling DB Tricep extension - 45 x 10 x 10 x 10
Dips - x 10 x 14 (these hurt worse then benching so I stopped)
Last time it got bad I took a week off benching after ignoring the pain and I was good for the entire summer, pain free. I'll probably go light if anything next week and we'll see how it feels from there
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Post by mmakara on Aug 25, 2007 9:04:45 GMT -5
Saturday Morning 830AM
Standing Ab Pull Downs - 100 x 10, 120 x 10, 150 x 8 x 8
Wood Choppers - 60 x 15, 80 x 15, 90 x 15
Incline Sit ups w/ 18lb bar behind head - x 10 x 10
DB Side Bends - 100 x 12 x 12
Hanging Leg Raises - x 14
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Post by mmakara on Aug 25, 2007 23:13:55 GMT -5
Saturday Night: 945pm
T Bar close handle - 135 x 10, 180 x 10, 190 x 8, 205 x 10
Lat Pull Downs - 150 x 10, 162.5 x 10, 175 x 8, 187.5 x 8
1 arm DB Rows - 115 x 8, 130 x 8, 140 x 8, 145 x 6
Face Pulls - 150 x 12 x 12 x 12 x 12
Shrugs (Machine) - facing away - 270 x 12, 320 x 10, facing towards 320 x 10, 360 x 12 x 12
Hammer Curls - 40 x 8, 45 x 8 x 8, 30 x 8
Reverse Curls - 40 x 10, 50 x 10 x 10
The curls hurt a little but thats my fault for doing them.. overall I was pretty happy with the workout
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Post by mmakara on Aug 26, 2007 11:37:11 GMT -5
Sunday Morning: 10AM
Squat ( NO belt) - Bar x 10, 135 x 8, 225 x 8, 275 x 3, 315 x 3, 365 x 6, 405 x 3, 455 x 1 (knee wraps), 500 x 1 (Belt and knee wraps )
Good Mornings - 135 x 8, 185 x 8
Standing ab pulldown - 150 x 10 x 10
Single Leg Curls - 70 x 10, 120 x 8 x 8, 70 x 10
Squatting felt real good, 500 went up fast which I'm real happy with. I needed to get some work done, I'll do reverse hypers, supermans, and tke's tonight during the Eagles game
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Post by chancey on Aug 26, 2007 17:58:30 GMT -5
Nice squatting! I got to give you props man with your training. You are doing an awesome job of hitting the whole body and the core work is to be commended. A good example of what to do. Keep it up!
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Post by mmakara on Aug 27, 2007 10:39:18 GMT -5
Hey, thanks Chancey. I try do keep everything balanced and to keep a strong core so good to know others feel I'm going in the right direction.. thanks again
Sunday (Last) Night
Supermans - x 20 x 20
Reverse Hypers - 100 x 10, 200 x 10 x 10 x 10
I moved squatting to sunday so monday is my new off day
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Post by dopar66 on Aug 27, 2007 14:53:08 GMT -5
Hey, Matt. Just saw your squat workout. KUDOS!!! Excellent for the core!
That's some nasty hypers.......
God Bless!
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Post by mmakara on Sept 2, 2007 11:13:08 GMT -5
Thanks Dopar, hopefully I can take off the wraps and get into the 500 range now
I took the week off (mon - sat) to try and get everything feeling good again. I havn't tested my shoulder but I havn't been feeling any pain in it, I'll find out for real when I bench. I just squatted and I had a little bit of pain but compared to what I have had, it felt great. I didn't go very heavy but I'm real happy w/ how it feels
Sunday 9 / 2 10AM
Squat (no belt, no wraps) - bar x 10, 135 x 8, 225 x 8, 275 x 5, 315 x 5, 315 x 5, 335 x 5, 350 x 5.... Next week I'll start going heavier, just wanted to work on control and good form to try and keep my knee pain free, the weights were nothing though
Standing An pulldown - 150 x 10 x 10
Wood choppers 60 x 10, 60 x 10
Pull throughs - 150 x 10
Single Leg Curls - 70 x 10, 120 x 10
Incline Abs w/ bar behind head - 18lbs x 10 x 10
DB Side Bends - 100 x 10 x 10
Single Leg Squats - 60lb dbs each hand x 10
Tonight I'll do reverse hypers, supermans, and tke's
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Post by mmakara on Sept 2, 2007 21:42:32 GMT -5
Sunday night 9PM
Supermans - x 20 x 20
Reverse hypers - 200 x 10 x 10 x 10 x 10
Ab Bridge - x 3 minutes, this was probably the hardest thing i did all day
Leg extentions - 2 minibands x 15 x 15 didn't hurt at all
TKE's - Light band x 20 x 20 x 20
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Post by mmakara on Sept 4, 2007 7:08:22 GMT -5
Tuesday 6AM
Close Grip - Bar x 10, 135 x 8, 185 x 6, 225 x 3, 250 x 3, 265 x 6 x 5 x 6, 245 x 6
DB Bench - 100 x 8, this didn't feel to good so I stopped
Military - 135 x 8, 155 x 8 x 8 x 8, 165 x 8, this felt fine
Face Pulls w/ rope - 150 x 14 x 14 x 14 x 14
DB lateral raises - 30 x 8, 35 x 8, 40 x 8 x 8
DB front raises - 30 x 8 x 8
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