The Road to 10%

New year, new town, new state, new job, new HST cycle...

HST Cycle 19 - 1/13/09
<span style='color:blue'>Bench Press (DB): 47.5's - 15 (2 sets)
Seated Press (DB): 25's - 15 (2 sets)
Lying Inclined Row (DB): 25's - 15 (2 sets)
Fly (DB): 25's - 15 (2 sets)
Incline Curl (DB): 20's - 15</span>
 
Thanks Tim!

HST Cycle 19 - 1/15/09
<span style='color:blue'>Bench Press (DB): 37.5's - 20 (2 sets)
Standing Press (DB): 30's - 15 (2 sets)
Lying Inclined Row (DB): 30's - 15 (3 sets)
Fly (DB): 30's - 15 (2 sets)</span>
 
HST Cycle 19 - 1/17/09
<span style='color:red'>Pilates - 30 min</span>
<span style='color:blue'>Incline Bench Press (DB): 40's - 20 (2 sets)
Standing Press (DB): 32.5's - 15, 35's - 10
Lying Inclined Row (DB): 32.5's - 15, PR: 35's - 15
Fly (DB): PR: 35's - 15 (2 sets)</span>

Weight fell to 219.5 yesterday... waist dropped a quarter of an inch. The last time I weighed this much was when I had my appendectomy - October 2006.
 
HST Cycle 19 - 1/20/09
<span style='color:red'>Pilates - 10 min</span>
<span style='color:blue'>Incline Bench Press (DB): 35's - 15 (3 sets)
Standing Press (DB): 27.5's - 10 (2 sets)
Lying Inclined Row (DB): 27.5's - 10 (3 sets)
Fly (DB): 27.5's - 10 (3 sets)</span>
 
HST Cycle 19 - 1/22/09
<span style='color:blue'>Incline Bench Press (DB): 40's - 15 (3 sets)
Standing Press (DB): 30's - 10 (3 sets)
Lying Inclined Row (DB): 30's - 10 (3 sets)
Fly (DB): 30's - 10 (3 sets)</span>
<span style='color:red'>Pilates - 10 min</span>
 
HST Cycle 19 - 1/26/09
<span style='color:blue'>Incline Bench Press (DB): 42.5's - 15 (3 sets)
Standing Press (DB): 32.5's - 10 (2 sets)
Lying Inclined Row (DB): 32.5's - 10 (3 sets)
Fly (DB): 32.5's - 10 (2 sets)</span>
 
<div>
(colby2152 @ Jan. 22 2009,9:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><span style='color:red'>Pilates - 10 min</span></div>
Caution: the Pilates may leave you more sore than all the weights put together...
sad.gif
 
<div>
(TunnelRat @ Jan. 26 2009,11:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Jan. 22 2009,9:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><span style='color:red'>Pilates - 10 min</span></div>
Caution: the Pilates may leave you more sore than all the weights put together...  
sad.gif
</div>
I've been doing them for quite some time, but you are right... they beat me up!
 
HST Cycle 19 - 1/29/09
<span style='color:blue'>Standing Press (DB): 35's - 10 (2 sets)
Lying Inclined Row (DB): 35's - 10 (3 sets)
Fly (DB): 35's - 10 (3 sets)</span>

HST Cycle 19 - 2/2/09
<span style='color:red'>Pilates: 10 min</span>
<span style='color:blue'>Incline Bench Press (DB): 47.5's - 15 (3 sets)
Standing Press (DB): 35's - 10 (2 sets)
Lying Inclined Row (DB): 35's - 10 (3 sets)
Fly (DB): 35's - 10 (2 sets)</span>

HST Cycle 19 - 2/5/09
<span style='color:blue'>Standing Press (DB): 37.5's - 10 (2 sets)
Fly (DB): 37.5's - 10 (3 sets)
Lying Inclined Row (DB): 37.5's - 10 (5 sets)</span>
 
Not too much to add - similar workouts (5's) on the 7th and 9th. I didn't workout this past week due to an off schedule... back to the 5's today....
 
Actually, one interesting note... I maxed out on my small Olympic plates for my DB's which puts my Incline Bench Press (DB) at a total of 95 lbs. Since linear progression stopped, I have simply added one rep every workout. On the 7th, I did 16 reps for a couple sets... 9th I did 17 reps for a set, and today I did 18 reps per for two sets.

Next workout, I will be on the later half of the 5's and testing my 10RM for various exercises.

My schedule has gotten tight due to my exams coming up in May. I am thinking about aiming to get two workouts in from Monday - Friday and a workout on the weekend. I may not always get that 3rd workout, so this frequency is going to be 2x/week. To supplement that decrease in frequency, I am adding more volume in where I can.

Question: besides Deadlift, want is the best lower back exercise that I can do with DB's only and without a hyperextension stand?
laugh.gif


(down to 217.5 now by the way)
 
I may not always get that 3rd workout, so this frequency is going to be 2x/week.  To supplement that decrease in frequency, I am adding more volume in where I can.

Twice weekly may be plenty. Lyle, Dan Moore, and others seem to question whether 3xwk is much better than 2xwk.

Question: besides Deadlift, want is the best lower back exercise that I can do with DB's only and without a hyperextension stand?

Have you tried bent over rows?

(down to 217.5 now by the way)

(wasting away to nothing...
smile.gif
 ).
 
Hey Colby, I always liked swiss ball supermans for the low back. Add a DB in your hands when you stretch forward..it's a killer.

P.S. I'm glad to see you still lifting, thought you might still be on a bender from the SuperBowl!!
biggrin.gif
 
TR,

I have the Lying Inclined Rows already in my routine. I am looking for something a bit more specific to my lower back. I will look into these supermans that Bax is suggesting.
 
<div>
(BAX67 @ Feb. 21 2009,9:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">HAPPY BIRTHDAY COLBY!!</div>
Thanks Bax!

Another year of lifting...

HST Cycle 19 - 2/17/09
<span style='color:blue'>Incline Bench Press (DB): 47.5's - 18 (2 sets)
Standing Press (DB): 37.5's - 5 (2 sets)
Lying Inclined Row (DB): 37.5's - 5 (5 sets)
Fly (DB): 37.5's - 5 (5 sets)</span>

HST Cycle 19 - 2/24/09
<span style='color:red'>Pilates: 10 min</span>
<span style='color:blue'>Bench Press Leg Press (DB): 12.5's - 15 (2 sets)
Standing Press (DB): 40's - 5 (2 sets)
Lying Inclined Row (DB): 40's - 5 (4 sets)
Fly (DB): 40's - 5 (4 sets)</span>
 
Okay, I have not been posting much, but that doesn't mean I am not workout out. My last cycle was at a frequency of about 2.1 times per week. I made some strength gains or became more cut at a slow pace. I'll be increasing the frequency this cycle with more aerobics and cardio, so the pace of the cut will speed up. I am actually set to run my first official 5k since 2005 or so. That is a few weeks away, but with my weight hovering above 215 now, the endurance is certainly back!
 
Oh yeah, and about my 20th HST cycle...

I am doing full two week meso-cycles of 15's, 10's, 5's and 3's. I will have a micro workout and a macro workout. The micro will be done at least twice during the week and the macro workout will be done once on the weekend. The macro workout is set to be on the 3rd and 6th days of a meso-cycle.

Micro WO
Arnold Press
Lying Incline Row
Fly

Additions for Macro WO
Bench Press
Reverse Fly
Reverse Curl Cuban Press

It may be a bit too much shoulder work with the Arnolds, Reverse Flys and RCCPs on my macro-WO, so the Reverse Fly is subject to change.
 
You must log in or register to reply here.
Back
Top