New song added to my iPod last night - Adam Lambert, "Whataya Want From Me"
It got a lot of rotation today :)
Saturdays are 'scheduled' as UB training days + mini abs and cardio, but I have been looking at training and cardio both as optional, based on how I'm feeling. Freeing! :) I think I've taken the day off every week since the meet. Last week I forced some cardio in, but shut it down after maybe 15 mins, needed to rest.
Today though, I felt GREAT - so I hit the gym for both :) Saturdays are always entertaining, as far as the people watching goes ;) Some CHARACTERS there, I tell ya, hahah.
DB Chest Press
10 x 30
8 x 35
6 x 40
3 x 5 @ 40
DB Pullovers
10 x 30, 3 x 10 @ 35
BB Press
3 x 10 @ bar
DB Lateral Raises
2 x 12 @ 15
DB Overhead Triceps
2 x 10 @ 35
Bench Dips
1 x Fail --> 21
Cable Curls
2 x 10 @ 70
BB Curls
1 x Fail @ bar --> 9 (wtf?! 9?!)
Back Extensions
1 x 20 @ bw
Bicycle Maneuver
1 x 60
1 set: Decline Situps ss w/ Wtd Situps (10lb plate)*
12 / 12
1 set: Wtd Crunches (20lbs - cuz there were two 10lb plates right there and I was too lazy to get off my ass and go GET the 25lb plate ;) ss w/ Crunches
15 / 15
25 mins SS cardio - done :)
Felt pretty weak on DB Chest press, prior to the meet I had been pressing the 50s for 4 sets of 4. Today the 45s were challenging, particularly on that 3rd set. Wouldn't have gotten a 4th set that's for sure. Not sure what was up with that set of BB curls either, hahah. Oh well..some days...
* LOL earlier in the week I tried some weighted sit-ups (full situps) with a 25lb plate. HAH. We'll be increasing in smaller increments, thank you ;)
Saturday, February 27, 2010
Friday 2/26 - SUUU-MO!
I love deadlift day. Really it's like treat day at the gym :) This was a *great* workout, I felt super fantastic when I was done - strong, really pumped - all around good stuff.
Warmups, then...
3 x 225
3 x 235
3+ x 250 ....11 reps! That's a PR, by all of one, and truthfully I'm not even sure that one counts with that long rest between the last 2 reps ;) Nevertheless!
Ugly at the end...although long sets like this are going to disappear quickly, and the degradation in form as the set progresses will hopefully be considerably less :) I think next week my 1+ set is with 265, looking back at my logs that's where the reppage significantly dropped off last time. Anyway, here it is:
Onto...
Front Squats - 8 x 95, 85, 75
Good Mornings - 2 x 15 @ bar
Conventional Deads - 1 x 10 @ 135
Snatch-Grip Deads...New exercise for me. I think I got better at these with each set. I brought my grip out a little wider with each set but could still go more, and watching I think my stance was too close too. This is why we record! 3rd set had to reset grip before last 2 reps. Here are two of the 3 sets (1st and last)... 3 x 8 @ 135
Plie Squats 3 x 15 @ 65
This is where sunglasses trainer guy decided to analyze MY ASS. Seriously.
I know he means well. He watched me plie squat one set and made the comment that one side looks like it's doing more work than the other. Right stronger than left, he's saying. Then the other thing he's saying is that some part of my hamstring or my glute or something is missing (as in tremendously weak), which is causing that slight pause as I kick up out of my squat. Now I DO see the pause, but I believe it's a weak quad and that pause is me kicking it out of my quads into my rear to finish the job. But...hopefully it won't matter as I work to strengthen all those muscles over the coming months :) See all this talk right here? ALL THIS TALK was going on and all I wanted to do was finish my workout....like ok I'm on a schedule yo! Gotta goooo....
Finally :)
BB Split Squats 2 x 24 @ 65
Standing Calves 10, 10, 9, 8 @ 135
Leg Extensions 3 x 15 @ 70, 1 x 15 @ 55
(burn baby buuuurn, holy crap ;)
Back Extensions 15 @ 25, 15 @ 10
20 mins SS Cardio
Warmups, then...
3 x 225
3 x 235
3+ x 250 ....11 reps! That's a PR, by all of one, and truthfully I'm not even sure that one counts with that long rest between the last 2 reps ;) Nevertheless!
Ugly at the end...although long sets like this are going to disappear quickly, and the degradation in form as the set progresses will hopefully be considerably less :) I think next week my 1+ set is with 265, looking back at my logs that's where the reppage significantly dropped off last time. Anyway, here it is:
Onto...
Front Squats - 8 x 95, 85, 75
Good Mornings - 2 x 15 @ bar
Conventional Deads - 1 x 10 @ 135
Snatch-Grip Deads...New exercise for me. I think I got better at these with each set. I brought my grip out a little wider with each set but could still go more, and watching I think my stance was too close too. This is why we record! 3rd set had to reset grip before last 2 reps. Here are two of the 3 sets (1st and last)... 3 x 8 @ 135
Plie Squats 3 x 15 @ 65
This is where sunglasses trainer guy decided to analyze MY ASS. Seriously.
I know he means well. He watched me plie squat one set and made the comment that one side looks like it's doing more work than the other. Right stronger than left, he's saying. Then the other thing he's saying is that some part of my hamstring or my glute or something is missing (as in tremendously weak), which is causing that slight pause as I kick up out of my squat. Now I DO see the pause, but I believe it's a weak quad and that pause is me kicking it out of my quads into my rear to finish the job. But...hopefully it won't matter as I work to strengthen all those muscles over the coming months :) See all this talk right here? ALL THIS TALK was going on and all I wanted to do was finish my workout....like ok I'm on a schedule yo! Gotta goooo....
Finally :)
BB Split Squats 2 x 24 @ 65
Standing Calves 10, 10, 9, 8 @ 135
Leg Extensions 3 x 15 @ 70, 1 x 15 @ 55
(burn baby buuuurn, holy crap ;)
Back Extensions 15 @ 25, 15 @ 10
20 mins SS Cardio
February 24 - Bench Recap!
So things got a little hectic this past week and I got way behind on things here. That's here online though, s'gonna take a lot more to derail my training :) So that all went on as planned, and the week following Squats on Tuesday looked like this:
Weds - chest/back (Bench) + Abs + 20 HIIT
Thurs - 30cardio
Fri - legs (deads) + 20cardio
Saturday - UB + mini abs + 20cardio
On Wednesday I experimented with grip width on the Bench Press. RC and Myles have both noted that my grip seems too narrow and widening it slightly might really help. I tried 3 wider widths and I still feel like some additional experimenting might yield me better results. I went slightly wider (about 1/2 inch per side) than my regular grip, then out to pinkies on rings, then out to thumb/pointer finger on rings.
RC mentioned he thought I looked most stable at the widest grip, and I think I agree based on how the videos look, but at the same time that is VERY wide and it felt pretty uncomfortable, and given my apparent ridiculous WING SPAN (wtf? where did that come from?) it doesn't significantly shorten my ROM anyway. Good way to jack up my shoulders too. So, I think the answer lies somewhere between the last two.
Here's how Wednesday broke down:
Bench Warmups then worksets:
3 x 80
3 x 85
3+ x 90 (got 13 reps, but filmed from a ridiculous angle so went back and did a 4th set for the grip shot...)
6 x 90
BB Rows
10 x 65
10 x 85
8 x 95
One Arm DB Chest Press
2 x 10/arm @ 35
1 x 10/arm @ 30
Supine Pullups - 8, 8, 6
BB Decline Press - 10, 8 x 85
Cable High Rows - 10, 12 x 120
Hanging Knee Raises superset w/ Rope Crunches (110lbs)
Set 1 - 15 / 15
Set 2 - 12 / 12
V-Sit w/Med Ball (8lbs) Twists ss w/ Weighted Crunches (25lb plate)
Set 1 - 30 / 30
Set 2 - 30 / 30
Plank 1 x 75secs
Ab Crunch Machine 15, 20 x 20lbs
(note: DONE with this machine, not using again)
FB Knee Roll-ins - 12 (into full pike) / 15 (onto knees)
20 mins HIIT
Weds - chest/back (Bench) + Abs + 20 HIIT
Thurs - 30cardio
Fri - legs (deads) + 20cardio
Saturday - UB + mini abs + 20cardio
On Wednesday I experimented with grip width on the Bench Press. RC and Myles have both noted that my grip seems too narrow and widening it slightly might really help. I tried 3 wider widths and I still feel like some additional experimenting might yield me better results. I went slightly wider (about 1/2 inch per side) than my regular grip, then out to pinkies on rings, then out to thumb/pointer finger on rings.
RC mentioned he thought I looked most stable at the widest grip, and I think I agree based on how the videos look, but at the same time that is VERY wide and it felt pretty uncomfortable, and given my apparent ridiculous WING SPAN (wtf? where did that come from?) it doesn't significantly shorten my ROM anyway. Good way to jack up my shoulders too. So, I think the answer lies somewhere between the last two.
Here's how Wednesday broke down:
Bench Warmups then worksets:
3 x 80
3 x 85
3+ x 90 (got 13 reps, but filmed from a ridiculous angle so went back and did a 4th set for the grip shot...)
6 x 90
BB Rows
10 x 65
10 x 85
8 x 95
One Arm DB Chest Press
2 x 10/arm @ 35
1 x 10/arm @ 30
Supine Pullups - 8, 8, 6
BB Decline Press - 10, 8 x 85
Cable High Rows - 10, 12 x 120
Hanging Knee Raises superset w/ Rope Crunches (110lbs)
Set 1 - 15 / 15
Set 2 - 12 / 12
V-Sit w/Med Ball (8lbs) Twists ss w/ Weighted Crunches (25lb plate)
Set 1 - 30 / 30
Set 2 - 30 / 30
Plank 1 x 75secs
Ab Crunch Machine 15, 20 x 20lbs
(note: DONE with this machine, not using again)
FB Knee Roll-ins - 12 (into full pike) / 15 (onto knees)
20 mins HIIT
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