Did someone say birthday? Happy Birthday kid!
Thanks Crippler. I just got sung to over an ice cream dessert in a restaurant full of people, disgusting.
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5/25 back
warned up with leg press, 1 x 100 @ 135
deadlifts 3 x 8 @ 135, 185, 225, 295, bombed 315 entirely*
SGHP 3 x 6 @ 135, 145, 165
machine rows, each arm, 3 x 8 @ 90, 135, 170
machine pullovers 3 x 8 @ 170, 210, 225
*Ate and drank badly last evening.
I have been there and done that. All too many times…
5/26 shoulders
OHP 2 x 8 @ 90, 135, 1 x 3 @ 155
machine press 2 x 6 @ 100, 120, 1 x 5 @ 140
machine press (different angle) 2 x 8 @ 90, 140, 1 x 6 @ 160
machine lateral raises 3 x 8 w/35s, 35s, 40s
leg presses 1 x 100 @ 135
Doing leg presses at end of workout felt crippling for about 2 minutes. Odd. They seem to increase my stride.
A triple @ 155 is nice work! Enjoy the long weekend.
5/30 new workout plan
I’ve been reading about twice a week bodypart workouts, and yesterday I started one. One exercise per bodypart spread over 2 consecutive days, with heaviest weight choices from previous workouts. The reduced volume so far seems inadquate. I’ll try to incorporate 2 exercises per bodypart Thursday and Friday. If ok, I’ll start posting the workouts.
Hmm, I look forward to reading about your thoughts on the new set up.
“day off”, but will went in to gym at regular time.
did leg presses 1 x 100 @ 135, and 25 min on Precor machine.
6/1 first day of 2 day full body workout split, for full body workout twice weekly
hamstrings: leg presses 1 x 100 @ 135; lying leg curls 4 x 8 @ 80, 95, 110, 125
back: deadlifts 2 x 10 @ 135, 225, 1 x 8 @ 315 ; machine rows (each arm) 3 x 8 @ 135, 170, 190
biceps: preacher bench 4 x 8 @ undetermined weight, but I think last set was 120 lbs; rope curls 4 x 8 @ 70, 80, 90, 100
6 exercises don’t push me enough, except for today’s deadlifts. Tomorrow other half of workout with 8 exercises. Still in experimental stage.
6/2 second day of 2 day full body workout split
quads: squats 3 x 8 @ 135, 225, 295
pecs: dumbbell benches 3 x 8 @ 45, 70, 85
delts: SGHP 3 x 8 @ 135, 155, 155
triceps: overhead rope extensions 3 x 10 @ 100, 100, 120
I did this same routine Tuesday with 2 exercises per bodypart and it seemed light. Today I was tired. Stll experimenting with this different system, but I hope to increase weight/exercises next week. I was surprised that Wednesday’s cardio didn’t tire me for Thursday and Friday lifting.
so is this full body over a two period done twice weekly?
Yes. Trying to find correct volume presently. It seems strange at moment. I found the workout in the articles section on here from a Canadian high school teacher who’s been posting a good bit. I don’t have his name.
6/5 first half of full body workout
hamstrings: leg presses 1 x 100 @ 225 (I do these regardless of what they work)
lying leg curls 4 x 10 @ 95, 110, 125, 125
back: deadlift area too full, so pullovers instead 4 x 8 @ 190, 225, 240, 240
machine rows (each arm) 3 x 10 @ 125, 135, 170, 1 x 8 @ 170
biceps: machine preacher curls 3 x 8 @ indeterminate weight, probably 120 at top. Machine has settings besides weight, and I really need my glasses for this thing.
Tomorrow other half of full body. If nothing else I feel pumped after this, especially in arms. Arms are big enough without specific work.
6/6 second half of full body workout
quads: leg press 1 x 100 @ 135; squats 2 x 10 @ 135, 225, 1 x 6 @ 315, 1 x 4 @ 325
pecs: dumbbell bench 4 x 8 w/40s, 60s, 70s, 90s; pec deck 4 x 8 @ 110, 145, 160, 175
delts: SGHP 3 x 8 @ 135, 155, 155; machine angled press 3 x 8 @ 140, 160,180
triceps: cable overhead extensions 3 x 8 @ 110, 120, 130
I actually felt pumped all day yesterday. Nothing so far today. Would like to add another exercise to each body part if possible.
6/7 off
Precor treadmill 30 minutes.
6/8 first half of second full body workout for week
hams: leg press 1 x 100 @ 135 (I do this whether it’s a ham exercise or not)
lying leg curls 3 x 10 @ 100, 125, 140, 1 x 8 @ 140
back: deadlifts 3 x 8 @ 135, 225, 315
machine rows, each arm 4 x 8 @ 90, 135, 170, 170
overhead cable pulls 3 x 10 @ 100
triceps: machine tricep extensions 3 x 8 @ 100,120,120
Enough. 315 deadlift was fairly easy but breathless.
315 DL… it was only 2 weeks ago that 315 wasn’t… batter up ! nice work Biker
6/9 OG, I’m still trying to reach your 410 work.
second half of second full body workout for week
squats 3 x 8 @ 135, 225, 295 (here I really regretted skipping yesterday’s lunch)
delts: machine presses 3 x 8 up to 160;
lateral raises 3 x 8 w/45s
pecs: machine bench press 3 x 8 @ 220
pec deck 3 x 10 up to 175
biceps: cable curls 3 x 8 @ 90, 120, 120
For a Friday and yesterday’s insufficient food intake this workout could have been worse.
6/12 first half
hams: legs press 1 x 100 @ 135
lying leg curls 3 x 10 @ 110, 125, 140
back: deadlifts 3 x 8 @ 135, 225, 315
machine rows 4 x 8 w/90s, 135s, 160s, 170s
triceps: machine tricep extensions 3 x 10 @ 95, 110, 125, 1 x 8 @ 140
Gym dumbbells go only to 100 and I don’t want to hurt back by using barbell, so machine rows with chest support are best here…