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  • Leg press, weighted dips, one arm rows, tri pushdowns, preacher curls, stiff leg deadlifts, hanging leg raises, physioball curl ups.

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    • Is it just me, or are the ladies missing in this thread? ;-)
      Well...
      (Upper body) kettlebell workout+dumbbells for arms

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      • Originally posted by RichMahogany View Post
        Thanks for the well wishes. Discretion was the better part of valor on the squats. Rep 5 barely went up (still a new PR). An attempt at rep 6 would have been a semi-goodmorninged abomination for the sole benefit of my chiropractor and the ibuprofen conglomerates.
        Hey good on you then (both the discretion and the PR)! Discretion is still something I'm trying to learn. Two weeks in a row I've gone for that one more rep when I knew I shouldn't of, and I'm keeping my buddies in business because of it. I know gains aren't gonna be exactly linear at this point, but still trying damnit...
        Last edited by Neckhammer; 11-12-2013, 02:16 PM.

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        • Originally posted by Neckhammer View Post
          Hey good on you then (both the discretion and the PR)! Discretion is still something I'm trying to learn. Two weeks in a row I've gone for that one more rep when I knew I shouldn't of, and I'm keeping my buddies in business because of it. I know gains aren't gonna be exactly linear at this point, but still trying damnit...
          I think that one more rep that you don't quite get might well be the most important rep of the set. Obviously with squats you have to figure in the safety aspect but with a spotter or power rack it should still be fine.

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          • Originally posted by OldSchhool View Post
            I think that one more rep that you don't quite get might well be the most important rep of the set. Obviously with squats you have to figure in the safety aspect but with a spotter or power rack it should still be fine.
            Depends on how you fail. If, at the point of failure, you cannot maintain a rigid lumbar spine, an additional rep that would turn into an ugly rounded-back mess of a squat/goodmorning hybrid is not advisable. Ask me how I know.
            The Champagne of Beards

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            • Originally posted by RichMahogany View Post
              Depends on how you fail. If, at the point of failure, you cannot maintain a rigid lumbar spine, an additional rep that would turn into an ugly rounded-back mess of a squat/goodmorning hybrid is not advisable. Ask me how I know.
              Yeah I agree with that totally.

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              • Originally posted by OldSchhool View Post
                I think that one more rep that you don't quite get might well be the most important rep of the set. Obviously with squats you have to figure in the safety aspect but with a spotter or power rack it should still be fine.
                I've lifted under that philosophy (going to failure +about a 5-10 second "effort" to keep the weight moving) for the past couple years. It has definitely worked well up to this point. There certainly is debate though. How much intensity is necessary, and what constitutes failure? Some define the intensity issue as inroad and outroad...so there seems to be a balance of how much is enough to elicit those gains we want without excessive systemic fatigue. And I've even read some say that if going to failure you should not be "psyching" yourself up for the lift. Plus its just in my nature to let form slip for the sake of getting one more rep than last time. Call it being overcompetitive (even with myself) or even vanity, but it certainly keeps happening. So for me to stop a half rep or rep early is probably just admitting that my form suffers on the next rep. Not a big deal with anything except deadlifts and squats though I suppose (maybe dips as well).
                Last edited by Neckhammer; 11-12-2013, 03:38 PM.

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                • Originally posted by Neckhammer View Post
                  I've lifted under that philosophy (going to failure +about a 5-10 second "effort" to keep the weight moving) for the past couple years. It has definitely worked well up to this point. There certainly is debate though. How much intensity is necessary, and what constitutes failure? Some define the intensity issue as inroad and outroad...so there seems to be a balance of how much is enough to elicit those gains we want without excessive systemic fatigue. And I've even read some say that if going to failure you should not be "psyching" yourself up for the lift. Plus its just in my nature to let form slip for the sake of getting one more rep than last time. Call it being overcompetitive (even with myself) or even vanity, but it certainly keeps happening. So for me to stop a half rep or rep early is probably just admitting that my form suffers on the next rep. Not a big deal with anything except deadlifts and squats though I suppose (maybe dips as well).
                  Yeah it's a real can of worms !

                  I mean let's say you fail on the 8th rep of barbell curls with 100 lbs, that doesn't mean that your biceps are 100% done, that just means that there are temporarily not enough fresh fibers available to complete another rep at that weight. Drop the weight to 90 lbs and you would likely get another rep or two. In theory to say they are totally exhausted you would have to continue with these drop till you were unable to lift only your arm to your shoulder and even then it would only be momentary muscular failure. That is failure to do concentric contractions, you would still be able to continue doing eccentric reps.
                  Last edited by OldSchhool; 11-12-2013, 03:52 PM.

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                  • Yesterdays:

                    Neck Dips 60lb x 7 reps- 1 set
                    Regular Dips 60lbs Rest pause reps-1 set
                    Lying DB presses - 2 sets
                    Push ups using intentions- 2 sets
                    Lying extensions 80lbs x 7+1 partial rep, 80lbs x 5 + 1 partial rep
                    Seated tricep extensions 35 lbs x 24=1 partial rep, 35 lbs x 16 reps.

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                    • Little bit of squat work

                      135x5
                      185 x5
                      225 x5
                      275 x 3
                      315 x 3
                      345 x 1
                      375 x 1


                      4 rounds
                      250m row
                      12 Burpees
                      10 Box jumps

                      11:16

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                      • Yesterdays:

                        Smith machine squats- 20 reps-1set ( Someone was using the damn squat rack for deadlifts )
                        Leg press - 10 reps,10 reps,8 reps, 8 reps all done with the same weight with 35 seconds between sets.
                        Leg extensions- 1 set

                        Lateral raise- 1 set
                        Rear fly- 1 set
                        upright row superset with seated press-1 set
                        seated press-rest pause-1 set
                        rear flys using cable-2 sets


                        Can hardly walk today !!!

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                        • Sprint Thursdays;
                          5 min tempo run warm up, 6x100 @ 75% effort, 6x200 all out, 6x100 all out. 5 min cool down. I do enjoy
                          sprints, as it's the only regular session I do outside these days, come rain or shine. Only trouble is it leaves
                          me in no fit state to lift heavy 'til Saturday....

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                          • Presses & Deadlifts 5/3/1+

                            Press: 120 x 5/140 x 3/155 x 5 (new PR by 5 lbs. About 7 lbs < bodyweight)
                            Deadlift: 330 x 5/375 x 3/420 x 4 (new 4-rep PR. Also, new 1-rep PR)
                            Light Squats: 2 x 5 x 255
                            Curls: 3 x 15 x 60
                            The Champagne of Beards

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                            • So far... a nice long brisk walk. It was cold, but felt good. Coming up, squats and push ups...

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                              • Originally posted by RichMahogany View Post
                                Presses & Deadlifts 5/3/1+

                                Press: 120 x 5/140 x 3/155 x 5 (new PR by 5 lbs. About 7 lbs < bodyweight)
                                Deadlift: 330 x 5/375 x 3/420 x 4 (new 4-rep PR. Also, new 1-rep PR)
                                Light Squats: 2 x 5 x 255
                                Curls: 3 x 15 x 60
                                Wow first guy I see that really focuses on lower body than upper ....this is IMO bec ur bench press is significantly lower to ur squat and deadlift idk wat the ratio should be but I think 2:3 nt sure though
                                I press with 79.5kg , squat with 120kg , and deadlift with 100kg (need to really increase bt working on it ) all go for 6 reps x 3 sets

                                Check my journal for my workouts

                                Sent from my EK-GC100 using Marks Daily Apple Forum mobile app

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