December 10, 2010

I am forced to take time off again, last week I was sick and this week my back has been screwy.  I hate taking any sort of time off, but I can find comfort in reminding myself that I want to do this for the rest of my life and need to make sure all injuries are taken care of.  I may go back to an old style of training when I come back into it, which will be slowly.  I am hoping for a good workout on Monday but I will just have to see how everything feels.  In the meantime I will stay active with some light cardio or machine training.

Pulling

Lots of pullups today, here's how it went.

Chin ups - 5, 5, 3, 3, 1, 1..........55, 55, 70, 70(2), 80, 80

Single Arm DB row - 4x5.........90 on all sets

AMRAP in 12 minutes
3 Wide Grip Pullups
5 Neutral Grip Pullups
Rounds: 7 plus 2 NGP

Preacher Curl - 3x10.......50, 50(8), 50(8)

For the chinups I placed my knees slightly in front of me, very slightly and didn't move them, this removed any chance of kipping, something a lot of people lack, if your legs move then you are kipping and it's not a strict pullup.  I havent done wide grip pullups in a while, they are tough, but over all it was a good routine, I was slow moving because my quads and glutes are still very sore.

Pushing

DJ Wickham

Pushing day, I like this day.

Rack bench Press - 5, 5, 3, 3, 1, 1.....205, 205, 225, 225, 245, 255

Incline Dumbbell Bench Press - 4 sets with the 70s (6, 6, 5, 5)

AMRAP in 12 minutes
5 True Pushups
10 Pushups
Rounds: 7 plus 2 pushups

Reverse Grip Tricep Pushdowns - 3x10......80 on all sets

Today for rack bench press I placed the safeties one hole higher than usual, 8 instead of 7.  At 7 I got stuck at 235 for a little bit so will try 8 holes and hopefully get up to a good weight then go back down and start over and see if I can break through my plateau.  The rest of the workout seems to hit my chest good.

Legs

Greg Amundson

My body was telling me to rest today, for whatever reason, but it was more rest my lower back.  I believe not doing strict overhead barbell pressing in a while, then doing it on Saturday left my lower back a tad sore, but nothing that will stop me from a workout, so I continued with legs.

DB Bulgarian Split Squat - 3, 3, 3, 3, 3........60, 65, 70, 75, 80

3 Rounds for time
24 Squats
24 Travelling Lunges (12 per leg)
24 Jump Squats
24 Jump Lunges (12 per leg)
Time: 15:02

Leg Press - 3x20........90 on all sets

Leg Extension - 3x25.......110, 125, 140

This was certainly a leg burner, part one went good but I know I could have kept going up in weights, which was nice considering I hadn't done that one in a little bit.  Part 2 was a big burner, lungs and legs, I know bodyweight leg movements are a bit of a weakness of mine so routines like that are good to do, plus it puts no load on my spine so my back gets a break.  I heard from a top of the line trainer how great the leg press is for leg development, and I never use it.  I kept it light today but after part 2 it certainly burned the quads in trying to get 20 reps on each set.  Good workout.

Upper Body Strength



Brendan Gilliam

Todays workout felt like the kind I used to do in college when I was forced to do so much cardio, a relative full body strength routine, in college I'd include legs but not today, that will be Mondays workout.

Incline Bench Press - 4 sets at 135 (6, 6, 5, 5)

Wide Grip Neutral Cable Row - 1 set at 120 (8), 3 sets at 130 (7, 7, 7)

Military Press - 3 sets at 115 (6, 5, 5)

Chinups - 3 sets with bodyweight (10, 9, 7)

V-Bar Push downs - 130(6), 140(6), 150(5)
Alternate with
Preacher Curls - 60(6), 70(5), 80(4)

In case I get old and forget one day, the number in the bracket is the number of reps I performed at the given weight.  I'll be ready for Monday for my usual vigourous leg day.

bike ride

I decided to give a nice vigorous bike ride a shot today, 30 minutes sounded pretty good.  I am back to eating regular foods, so I'll be good for decent workout tomorrow, but still no deadlifts and lower back stuff, I decided to give it a rest this week (being sicked helped the temptation).  I biked 8.27 miles in 30 minutes (resistance 10), nice burn on legs and nice little sweat going.  Tomorrow I will probably do something similar to what I did Wednesday night and then Monday I'll go back to my regular routine.

post sick workout

Today's workout was an attempt to do something, mainly to keep my sanity, I am feeling pretty good today but still not 100%, mainly a lack of energy on account of barely being able to eat the past couple days.  I kept things relatively light, but still wanted to push myself, I was surprised at how quickly I became winded.

Slight Incline DB Bench Press - 4x5........75s on all sets

Chest Supported Row - 4x5..........200 on all sets

DB Shoulder Press - 4x5.........60s on all sets

Pullups - 4x relative max reps.........8, 6, 6, 6

That was it, and that alone completely wiped me out, similar feeling to after a leg day, it didn't take me long to realize I barely had any energy, I don't know what  I weigh now but I'm sure I'm under my maintenance weight so I'll have to try and slowly get back up.  I tried some bodyweight leg work, jump squats was one of them and that was a mistake, just drained me of my last remaining amounts of energy.  I may try a light bike ride tomorrow or Friday and see how I feel after that, hopefully by next week I'll be back into the full swing of things.