Spontaneous Workout Check-In

I'm hyperactive today that's all, let's see it.

 

But, intensity trumps volume... IMO.

 

Ok, it was

Pull Up 1 x 5 (5 singles, I really struggle with pull ups)

Military Press 5 x 5 (funny thing here, got the weight a certain amount above my head and thought it was getting really heavy, so I put it down. Didn't realise I was under the only beam in the gym and had hit it )

Rear Delt Machine 8 x 3

Curl 6 x 4 (Me no like curls, no idea why I did them)

Leg Press ? x ? (god knows, I've come to the conclusion that I need to work on my front squat so I don't have to go near that piece of crap again)

Stiff Leg Deadlift 5 x 5

Incase you can't tell, today was a bit of a mess about day. Was feeling down all day, so hit the gym with no strict plan in mind and just did what I felt like.

 

Still in recovery mode so I did:

90sec Jog / 180 sec Walk intervals - 5 cycles

Superset 3 x 10 with 60 second rest:
External Rotation
Pushup +
Wrist Extensions

 

True, my sessions normaly dont last over an hour.

 

i find it humouring to go into the gym and see a few familiar faces... do my workout which lasts an hour - hour n quarter and still see them going at it on the machines.

 

Legs

Squats
5 x 10 100kg

Leg extensions
3 x 7 77kg

Glute-Ham Raise
2 x 6 14kg assisted

S.L.D.L
2 x 6 95kg

Good girls
3 x 10 80kg <---- going up next week

Bad Girls
3 x 10 70kg <---- going up next week

Standing calf raise
2 x 6 134kg DC reps
1 x 6 124kg

the gym was pretty packed, a few new faces... holding sweepstakes on who stays on till after january. Down side was that the smith was in use constantly... no lunges or sitting calf raises.

i felt sick to my stomach after the squats, every exercise added to the lactic acid and on top of that i had a bad case of heartburn.

weight 106.5kg

 

I see TKD GUY posted so I will air my dirty laundry too. Last workout, not that I am proud of it:

12/31/2006
Smith Machine Flat Bench
105lbs X 10 (warm up)
155 X 10
175 X 6
195 X 3
205 X 3
215 X 0 (1st clue something not right )

WEIGHTED DIPS
+45 X 3 (Clue #2)
+25 X 5 (#3)
BW X 10
BW X 8

INCLINE BENCH
135 x 6
145 X 6
160 X 3
160 X 3

TRICEPS
CABLE PRESS DOWNS w/ ^ HANDLE
100 x 7 <----UP
105 x 6
110 x 7 <----UP
120 X 4 <----UP

BENCH DIPS
BW X Failure
BW X Failure
BW X Failure

CABLE CRUNCHES
+90lbs X 25
+110 X 25
+120 X 15

** Had to wonder what the hell was up with the numbers for my bench as I felt good walking into the gym. Realized that I missed my pre-workout meal! Damnit! I also believe that having done shoulder work yesterday also contributed to my bench struggles this morning. So I took my frustrations out on my triceps! Yeah, I am into a bit of self flagellation! Oh yeah, HOLIDAY BULK IN FULL EFFECT current weight 178lbs**

 

bench press
3x5 260lbs stuck at 5,5,4

incline bench press
3x5 220lbs got all 3 sets

flat dumbell flyes
3x10 50lbs


triceps and biceps ( supersets )
wt'd dips 3x8 - close grip srt. bar curls 3x8
pressdowns w/v attachment 3x8 - one arm dumbell preacher curls3x8
one arm dumbell kickbacks 3x8 - concentration curls 3x8

wrists curls palm up and palm down 3x15


7x3minute rds on hvy bag
3x3minutes on speed bag
25minutes on stationary bike
20minutes on wooded dummy

 

you guys make me hurt.

as i have arthritis, and it being pretty severe at the moment, i can't do all that stuff

here's my phys.therapy routine i do every night:
bent knee stretch to chest 10ctx10rp
pelvic lift/back press 10ctx10rp
alt. raised foot pelvic lift 10ctx10rp
straight leg stretch to chest 20ctx10rp
front leg lift, 3lb ankle wt. 20rp
side leg lift, 3lb ankle wt. 20rp
hip aductor, 6lb/tension 10rp
hip abductor, 6lb/tension 10rp
pelvic lift/ex.ball 10ctx20rp
knee brick squeeze 10ctx10rp
knee outward push 10ctx10rp

i usually add crunches (not sit-ups, can't do it 'cus my hips) & pushups, if i haven't done them in class that night. i'll also increase reps if im feeling good

 

4 mile run
x5 1 min rounds of jumping rope
x5 1 min rounds of sit-ups alternating with burpees between jump rope rounds
Warm down

 

Today's workout BACK

Pull Ups/ WIDE Grip
BW x 10 reps
+35lbs x 5
+25lbs x 7 reps
** Close Grip**
+45lbs x 4
BW x 8 reps


DEAD LIFTS:
185 X 6
225 X 8 <----UP in Reps
250 X 4
275 X 1 <----PR
225 x 5

T-BAR ROWS
125 X 7
135 X 8 <----PR
140 X 6 <----PR

*** No time to hit Bi's today. Since I was pretty well bonked after the back work out. I tried to completely annihilate my back using compound exercises and heavy weights. It is nice to see that my back is picking up nicely. Hopefully I can remain injury free and keep the gains just rolling along. ***

 

With that workout, you hit your bis well enough.

 

11:27

Maint:
Shoulder Circles
Shoulder Locks
Shoulder dislocates
Shooting Bow
Country CK

TCK
Solo x30min

WOD:
5x5 Backsquat
Sub:5x5 Zercher/w Seabag
Zercher Squat 5x5 @90lb Seabag

Fireman Carry 4x100m
Beltcrack Stepping 2x100m

Circuit:
Rollbacks x20
Prone Flutters x100
Pushups x20
Back ext x20
x3

Pullups
5x12

 

6 mile interval run

 

--------------------------------------------------------------------------------

LEGS & SHOULDERS

Squats (slow 5 sec count down/ explode going up)
135 x 10 (warm up)
175 x 10 <---UP
195 x 10 <---UP
205 x 8 <---UP
135 x 12 (Front Squats)

30 degree Leg Press
270 x 10
320 x 8
360 x 10

SLDL's
135 x 10
155 x 10
165 x 10

SHOULDERS

Smith Seated Military Press
105 x 8
125 x 8
145 x 4

DB Press
45 x 10
50 x 7
55 x 5

Lat Raises
15 x 10 (3 sets pinkies towards the ceiling. I am really trying to develope my lagging lateral Deltoids )

 

shoulders and back

dumbell press 3x15 45lbs
upright rows 3x15 100lbs
dumbell laterial raises 3x15 25lbs
bent over raises 3x15 30lbs
dumbell shrugs 3x20 95lbs


t-bar rows 3x15 135lbs
pull downs with rope attachment 3x15 100lbs
behind neck pulls 3x15 95lbs

 

I FINALLY was able to get to the gym and do some weight training for the first time in a month the other day, and I'm still just so, so sore. Winter exams and being home for Christmas with no gym membership kinda kept me away from it. Substituting bodyweight stuff gets repetetive after a while, to me.

Powerclean and Pushpress: (125 lbs): |5|5|5|5|5|

Weighted Chinups: (+25 lbs): |6|6|6|5|5|
Weighted Dips: (+60 lbs): |5|5|5|5|5|

Back Squats: (245 lbs): |5|5|5|5|X|
Single Leg Calf Raises, Barbell: (245 lbs): |5|5|5|5|X|

Flat Bench Press: (155 lbs): |6|5|5|5|X|
Standing Barbell Rows: (145 lbs) :|5|5|5|5|X|

Deadlifts: Didn't get to them

Going a month without weight training has a rather adverse effect on one's lifts, lol.

 

So much volume in these posts I can post mine.

 

Sorry man, not quite with you there (as in didn't really understand what you were saying )

Todays for me was...

Dumbbell Bench Press 8 x 4 (this was hurting my shoulder, may have to do a bit more on the scapula and rotator cuff)

Skull Crushers 8 x 4

Lat Pulldown 8 x 4 (I know, but I can't do chinup's properly yet)

Dumbbell Shoulder Press 10 x 3

Curl 8 x 3

Not really proud of this one, but went into the gym feeling very rough, and came out feeling slightly worse