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Post by colleen on Dec 14, 2009 9:33:27 GMT -5
Stay sane and stay warm.....good looking workout!
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Post by al on Dec 14, 2009 12:36:16 GMT -5
Colleen - I lost what little was left of my sanity driving on the interstate in an ice storm yesterday. You wouldn't believe....
Mucho stress after many near misses yesterday (fifty car pileup not far from where I was driving). Consequently, I wasn't very strong and had to cut back. Really not a bad workout, considering....
CHEST/BACK
Warmup: Rotator work Bench Press: Close Grip - Bar x8, 95x8, 135x8, 155x12x2 Narrow Grip - 165x10, 175x8, 185x8, 155x10 Weighted Pullup: 55x8, 65x8, 30x12 supersetted with One-Arm Floor Press: 55x10/10, 65x10/10, 30x20/20 Hammer Row (various grips): 200x15, 310x10, 360x10x2, 310x10, 200x15 supersetted with Pec Dec: 90x15x3 and Straight-Arm Pulldown: forgot x20 Standing Rope Tuck: 130x30 Reverse Hyper: 15 Recumbent Bike: 15 minutes Speed Bag: 3 minutes Stretching and shoulder disconnects
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Post by jasony on Dec 15, 2009 8:34:19 GMT -5
Driving on ice should be a sport:))
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Post by al on Dec 16, 2009 12:58:04 GMT -5
Jason - The sixteen wheelers would win.
LEGS
Warmups: bar only halting deadlifts and good mornings; plate raises Leg Extension: 100x15 Squat: bar x8, 95x6, 135x5, 155x5 Deficit Deadlift: 135x5, 225x3, 275x3 Deadlift: 315x5x2 Speed Deadlift: 225x3x3 SLDL: 185x5x3 Rack Pull: (just below knees) 365x1, (just above knees) 415x1 Seated Calf Raise: 105x25, 145x20x2 Reverse Hyper: 15,15,15,15 (done in between above exercises) Starmaster: 12 minutes Speed Bag: 3 minutes GHR with back stretch: 10 Other stretches and foam roller
Nice workout, but obviously taking it slow, especially with the squats. So far, so good.
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Post by al on Dec 19, 2009 12:22:03 GMT -5
Friday: CARDIO Elliptical: 15 minutes Planks and side bridges Stretching
Saturday: TRIs, BIs, SHOULDERs Warmup: Rotator work and plate raises Bench Press: Close Grip - bar x8, 95x8, 135x8 Narrow Grip - 175x8, 195x6 Standard - 230x4 Weighted Chin: 50x8, 75x6, 100x4, bodyweight x15 supersetted with V-Bar Tri Pressdown: 100x20, 120x15, 140x15x2 Hammer Curl: 30s x12, 35s x8x2 supersetted with Side Lateral: 35s x12x3 Hammer Dip: 180x15, 230x15, 250x15, 180x15 supersetted with Hammer Shrug: 270x15, 360x15, 450x5, 360x12 Cybex Crunch: forgot x12x2 Concentration Curl: 20x25/25 GHR (with back stretch): 10 Reverse Hyper: 20 Recumbent Bike: 15 minutes Speed Bag: (didn't time)
Back is feeling a little strained, but I'm pretty sure it has more to do with the lousy motel mattress than my workouts.
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Post by jasony on Dec 22, 2009 8:36:17 GMT -5
That v-bar will build those horse shoes:))
Have you evered turned off the lights in your motel room and taken a black light to the mattress and observed all the wonderful spots:))
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Post by al on Dec 22, 2009 13:01:13 GMT -5
Jason - I've been covering them with my own spots. ;[P
CHEST/BACK
Warmups: Rotator work and plate raises Bench Press: Close Grip - bar x8, 95x8, 135x8, 170x5, 190x5 Narrow Grip - 220x3 Standard Grip - 250x1, 245x1, 190x5 Lockout: 315x5, 335x5, 355x4 Weighted Pullup: 60x8, 70x6, 30x12, bodyweight x15 superset with Pec Dec: 90x20, 120x15x2 DB Row: 100x8, 110x8x2 DB Pullover: 75x8x3 Recumbent Bike: 15 minutes Heavy Bag Stability Ball Crunch: 10 (medicine ball) x25 Stretching and foam roller
Felt weaker and struggled with the bench press work sets today, probably because my sinuses are acting up and this is my fourth consecutive week of progressive resistance. So, timing is good for the break I'll be taking while we travel back to Florida next week.
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Post by jasony on Dec 23, 2009 8:23:17 GMT -5
I'm proud of you for staying with it while on the road!! Safe trip home and have a Merry Christmas! Ho, Ho, Ho:))
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Post by colleen on Dec 24, 2009 10:35:46 GMT -5
Looking strong and steady, Al. Good to read you're taking it slow with the squats like you said. That's got to be tough for an animal like you Have a wonderful Christmas with your family!
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Post by al on Dec 24, 2009 12:53:54 GMT -5
Colleen and Jason - Same to youse guys.
LEGS
Warmups: bar only halting deadlifts and good mornings Leg Extension: 100x15 Low Box Squat: bar x8, 95x6, 135x6, 155x6 Deficit Deadlift: 135x5, 225x3, 315x3 Deadlift: 340x3x3 Speed Deadlift: 225x3x3 All deadlifts alternated with six to eight reverse hypers Rack Pull: (3 inches below knees) 390x1, (just above knees) 440x0 (grip problem), 405x1 Donkey Calf Raise: 160x20, 200x20, 250x20 Reverse Hyper: six to eight reps alternated between deadlifts and rack pulls, bw x20, 15x12 GHR: 15x12 Stability Ball Pullover and Crunch: 14 (medicine ball) x20 Elliptical: 15 minutes Speed Bag Stretches
Bodyweight has been fluctuating between 165 and 168. Let's see if the eatfest over the next two days puts me over 170.
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Post by al on Dec 27, 2009 7:41:44 GMT -5
FRIDAY: Cardio Stairs: 12 minutes Crunch: 50
SATURDAY: DLTs/BIs/TRIs Warmup: Rotator work and plate raises Bench Press: Close Grip - bar x8, 95x8, 135x8, 155x12x2, 165x10, 175x8 Narrow Grip - 185x8 supersetted with DB Curl: 25s x12, 30s x12x3 and Preacher Curl: 65x12, 75x12, 85x10x2 Hammer Curl: 30s x12 (DBs), 45x12 (plate) Hammer Dip: 180x25, 180x20x2 supersetted with Hammer Shrug: 360x15, 410x8x2, 360x15, 270x15 Cybex Rear Lateral: 105x15, 120x12x3 One-Arm Side Lateral: 15x20/20 GHR (with back stretch): 10 Reverse Hyper: 20 Recumbent Bike: 15 minutes Stretch
Ate like a pig, but weighed in at 167.
Leaving Connecticut this morning. Will spend a day or two with the grandkids in VA, then head home.
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