_tim's Log
- Thread starter _tim
- Start date
_tim
Well-Known Member
TR - I'm of the same mind; I've been a huge Simplify and Win guy for the past few cycles. Here's the thing - this is hitting parts of each muscle group that literally NONE of my previous triples or volume cycles have. It's my belief that my core lifts will tremendously benefit from this type of cycle. In other news - poor Buckeyes - AGAIN. What the heck were they thinking blitzing with :38 left in the game?
colby - The exercise in question was done while standing, contracting the abs while holding the bar against the top of the head. I know 5 other ab exercises that are more effective than that.
Yesterday (1/5/2009)
Deads: [WU: 135 x 10; 185 x 8; 225 x 6]
5 x 5 @ 245 - Getting there.
Squats: [WU: 135 x 8; 185 x 4]
1 x 5 @ 225 - With that, in a crazy crowded gym, I had to leave to take the dog to a vet.
That lead to.............
The best workout in forever! 1/6/2009)
Lots to make up.........
Squats: [WU: 135 x 10; 185 x 4]
5 x 5 @ 225 - Good n deep.
Incline Bench: [WU: 115 x 10; 135 x 4]
5 x 5 @ 155 - 4th set clustered 4-1; but the 5th set was complete. MENTAL.
SUPERSET:
Seated DB Shoulder Press: 5 x 8 @ 40
Standing Calf Raise: 5 x 10 @ 180 - New machine.
SUPERSET:
Cable Curls: 5 x 10 @ 80 - Great burn.
Tricep Extensions - Straight: 5 x 10 @ 110 - Great pump.
Bent DB Laterals: 3 x 10 @ 20 - Smokin' the 20's.
SUPERSET:
Leg Raise: 5 x 10
Crunches: 3 x 20 - 1 set regular, then one set a piece for each side of obliques.
That did it. FANTASTIC workout. Rest day tomorrow.
colby - The exercise in question was done while standing, contracting the abs while holding the bar against the top of the head. I know 5 other ab exercises that are more effective than that.
Yesterday (1/5/2009)
Deads: [WU: 135 x 10; 185 x 8; 225 x 6]
5 x 5 @ 245 - Getting there.
Squats: [WU: 135 x 8; 185 x 4]
1 x 5 @ 225 - With that, in a crazy crowded gym, I had to leave to take the dog to a vet.
That lead to.............
The best workout in forever! 1/6/2009)
Lots to make up.........
Squats: [WU: 135 x 10; 185 x 4]
5 x 5 @ 225 - Good n deep.
Incline Bench: [WU: 115 x 10; 135 x 4]
5 x 5 @ 155 - 4th set clustered 4-1; but the 5th set was complete. MENTAL.
SUPERSET:
Seated DB Shoulder Press: 5 x 8 @ 40
Standing Calf Raise: 5 x 10 @ 180 - New machine.
SUPERSET:
Cable Curls: 5 x 10 @ 80 - Great burn.
Tricep Extensions - Straight: 5 x 10 @ 110 - Great pump.
Bent DB Laterals: 3 x 10 @ 20 - Smokin' the 20's.
SUPERSET:
Leg Raise: 5 x 10
Crunches: 3 x 20 - 1 set regular, then one set a piece for each side of obliques.
That did it. FANTASTIC workout. Rest day tomorrow.
TunnelRat
Active Member
<div>
(_tim @ Jan. 06 2009,11:12)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">In other news - poor Buckeyes - AGAIN. What the heck were they thinking blitzing with :38 left in the game?</div>
No. There's no AGAIN. When they played LSU for the national championship, they got blown out. When they played Florida for the national championship, they got blown out. When they played USC earlier this year, they got blown out.
But when they played Texas, unquestionably one of the top teams in the country, the Bucks stayed with them step for step. Texas should be ranked #1, #2, or #3 in the country -- there were many commentators who were expecting a score of 43 - 3. Yet it took all they could do to beat the Buckeyes.
A perfect season is a rarity. Utah did it this year; Tennessee did it when Peyton was there. The Bucks had one in 2001. Losing a game is no shame; it's being blown out that's the shame -- and that's the rep the Bucks had picked up recently.
Losing by 3 points with 16 seconds to go is fine with me. I would have preferred a win, but I am content to see the Bucks go toe to toe with the best.
(_tim @ Jan. 06 2009,11:12)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">In other news - poor Buckeyes - AGAIN. What the heck were they thinking blitzing with :38 left in the game?</div>
No. There's no AGAIN. When they played LSU for the national championship, they got blown out. When they played Florida for the national championship, they got blown out. When they played USC earlier this year, they got blown out.
But when they played Texas, unquestionably one of the top teams in the country, the Bucks stayed with them step for step. Texas should be ranked #1, #2, or #3 in the country -- there were many commentators who were expecting a score of 43 - 3. Yet it took all they could do to beat the Buckeyes.
A perfect season is a rarity. Utah did it this year; Tennessee did it when Peyton was there. The Bucks had one in 2001. Losing a game is no shame; it's being blown out that's the shame -- and that's the rep the Bucks had picked up recently.
Losing by 3 points with 16 seconds to go is fine with me. I would have preferred a win, but I am content to see the Bucks go toe to toe with the best.
_tim
Well-Known Member
Anger Workout
SUPERSET:
Leg Press [WU: 90 x 10; 180 x 10]
4 x 15 @ 290 - KILLER
|
Leg Curl: [WU: 30 x 10; 40 x 10]
4 x 15 @ 60 - sets 2-4 clustered.
Wide Pulldown: [WU: 100 x 8]
2 x 15 @ 120 - CRASH.
I'm gonna hit it again tomorrow morning and hopefully get this thing back on track. As it was, I was very rushed - but that wasn't why I cut everything short; I died after that second set of pulldowns; that leg superset was both stupid and incredibly effective in sacking every last bit of energy I had. I HAVE GOT TO GET BACK TO BEING ME. I don't deal so well with being weak.
SUPERSET:
Leg Press [WU: 90 x 10; 180 x 10]
4 x 15 @ 290 - KILLER
|
Leg Curl: [WU: 30 x 10; 40 x 10]
4 x 15 @ 60 - sets 2-4 clustered.
Wide Pulldown: [WU: 100 x 8]
2 x 15 @ 120 - CRASH.
I'm gonna hit it again tomorrow morning and hopefully get this thing back on track. As it was, I was very rushed - but that wasn't why I cut everything short; I died after that second set of pulldowns; that leg superset was both stupid and incredibly effective in sacking every last bit of energy I had. I HAVE GOT TO GET BACK TO BEING ME. I don't deal so well with being weak.
_tim
Well-Known Member
Re-do, week 3
Squats: [WU: 135 x 10; 185 x 6]
5 x 5 @ 235
Superset:
Deads: [WU: 185 x 8; 225 x 5]
5 x 5 @ 255 - Form kinda shaky - lower back is not nearly strong enough.
|
Standing Calf Raise: 5 x 10 @ 200
Leg Raise: 5 x 10 @ BW
Weighted Crunch: 1 x 20 @ 110; 6 @ 110 - 14 @ 100; 8 @ 90 - 7 @ 80 - 5 @ 70 - WEAK.
That was the first complete morning workout I've done in probably 6 months. Good stuff.
Squats: [WU: 135 x 10; 185 x 6]
5 x 5 @ 235
Superset:
Deads: [WU: 185 x 8; 225 x 5]
5 x 5 @ 255 - Form kinda shaky - lower back is not nearly strong enough.
|
Standing Calf Raise: 5 x 10 @ 200
Leg Raise: 5 x 10 @ BW
Weighted Crunch: 1 x 20 @ 110; 6 @ 110 - 14 @ 100; 8 @ 90 - 7 @ 80 - 5 @ 70 - WEAK.
That was the first complete morning workout I've done in probably 6 months. Good stuff.
I
imported_fearfactory
Guest
what's up with all the weakness in this thread? j/k
what time do you wake up in order to work out in the mornings? seriously, I commend your motivation to lift in the morning.
I've been doing a workout video for the last 4 weeks (ahem, Power90 the precursor to P90X - no homo) in the mornings. Have to get up about 5am in order to make it work. My thought was that being active in the AM would translate into a desire for lifting heavy objects as soon as I roll out of bed. Hasn't happened yet.
what time do you wake up in order to work out in the mornings? seriously, I commend your motivation to lift in the morning.
I've been doing a workout video for the last 4 weeks (ahem, Power90 the precursor to P90X - no homo) in the mornings. Have to get up about 5am in order to make it work. My thought was that being active in the AM would translate into a desire for lifting heavy objects as soon as I roll out of bed. Hasn't happened yet.
_tim
Well-Known Member
Ah FF - the weakness is real, I hate to say. That will change in due time. For the schedule, I'm in the process of stepping back my wake-up time; my goal is 5:15 - and the past two days I've been up right around 5:40 or so. My gym is about a 5th of a mile away, so that helps the schedule a bit. You sure that "Power90" you mentioned isn't actually a Richard Simmons "Sweating to the ___" video?
Incline Bench: [WU: 135 x 10]
5 x 5 @ 165
Seated DB Shoulder Press: [WU: 30 x 8]
2 x 8 @ 45; 3 x 8 @ 40 - Last two sets clustered 6-2, 5-2-1 respectively. Awful
Superset:
Cable Curl: 5 x 10 @ 90
|
Tri Extension, Straight: 5 x 10 @ 70 - New machine with lots more cable tension.
Bent DB Lateral: 3 x 10 @ 25 - form was shaky.
I'll get there.
Incline Bench: [WU: 135 x 10]
5 x 5 @ 165
Seated DB Shoulder Press: [WU: 30 x 8]
2 x 8 @ 45; 3 x 8 @ 40 - Last two sets clustered 6-2, 5-2-1 respectively. Awful
Superset:
Cable Curl: 5 x 10 @ 90
|
Tri Extension, Straight: 5 x 10 @ 70 - New machine with lots more cable tension.
Bent DB Lateral: 3 x 10 @ 25 - form was shaky.
I'll get there.
I
imported_fearfactory
Guest
oh man! I guess I had the Simmons comment coming. lol
_tim
Well-Known Member
I got nuttin' but love for ya, FF.
Having not done ab training in a while, my ribs are getting treated to being re-acquainted with those fiber ends. Kinda feels like the fibers themselves are drilling holes through each rib, inserting themselves through said hole, and PULLING.
My abs are trying to kill me.
Having not done ab training in a while, my ribs are getting treated to being re-acquainted with those fiber ends. Kinda feels like the fibers themselves are drilling holes through each rib, inserting themselves through said hole, and PULLING.
My abs are trying to kill me.
_tim
Well-Known Member
This is by far my least favorite workout of the first 3 weeks. No fun.
Leg Press: [WU: 90 x 10; 180 x 8; 270 x 4]
4 x 15 @ 310
Superset:
Leg Curl: [WU: 30 x 8; 40 x 6; 50 x 5]
1 x 15 @ 60; 3 x 15 @ 50 - Form is just too important...
|
Back Hypers: 1 x 15, 3 x 10 @ BW - Though these were supposed to be 15's until I looked back in my log. Idiot. It's amazing how much more intense this is after leg curls - applying lower back tension to already taxed hamstrings is quite something.
Wide Pulldown: [WU: 90 x 8]
2 x 15 @ 120; 2 x 15 @ 110 - Form again, and clustering. The last two sets were 10-5, 11-4 respectively.
I ran out of time for the ab work - will MU tomorrow.
Leg Press: [WU: 90 x 10; 180 x 8; 270 x 4]
4 x 15 @ 310
Superset:
Leg Curl: [WU: 30 x 8; 40 x 6; 50 x 5]
1 x 15 @ 60; 3 x 15 @ 50 - Form is just too important...
|
Back Hypers: 1 x 15, 3 x 10 @ BW - Though these were supposed to be 15's until I looked back in my log. Idiot. It's amazing how much more intense this is after leg curls - applying lower back tension to already taxed hamstrings is quite something.
Wide Pulldown: [WU: 90 x 8]
2 x 15 @ 120; 2 x 15 @ 110 - Form again, and clustering. The last two sets were 10-5, 11-4 respectively.
I ran out of time for the ab work - will MU tomorrow.
_tim
Well-Known Member
Last one for the first 3 week set.
Superset:
Incline DB Bench: [WU: 30 x 12; 40 x 10]
4 x 10 @ 55
|
Lateral Raise: 4 x 10 @ 25
DB Curl: 4 x 12 @ 35
Tricep Extension - Rope: 4 x 12 @ 55
Upright Row: 75 x 15; 65 x 15; 55 x 15 - Heavily clustered, partly because of grip strength.
EDIT: forgot to add this...
Ab work (MU): Crunches: 20 middle, 20 left, 20 right, 20 middle (one set). Good times.
OK - so that ends the first 3 weeks of the 12 week cycle. Monday begins a whole new set of workouts - new lifts, new rep schemes. The fun continues...
Superset:
Incline DB Bench: [WU: 30 x 12; 40 x 10]
4 x 10 @ 55
|
Lateral Raise: 4 x 10 @ 25
DB Curl: 4 x 12 @ 35
Tricep Extension - Rope: 4 x 12 @ 55
Upright Row: 75 x 15; 65 x 15; 55 x 15 - Heavily clustered, partly because of grip strength.
EDIT: forgot to add this...
Ab work (MU): Crunches: 20 middle, 20 left, 20 right, 20 middle (one set). Good times.
OK - so that ends the first 3 weeks of the 12 week cycle. Monday begins a whole new set of workouts - new lifts, new rep schemes. The fun continues...
Hey Tim, Gripboy here. You deadlift several hundred pounds and do single-arm chins, right? So, why oh why is your grip messing up your upright rows? You should be able to hang on to 75lb all day long! Hmmm...
Sorry, couldn't resist.
You've done a fair bit of Oly work before. Did you ever use a hook grip? Personally, I've found that developing a hook grip has been ever so helpful for exercises other than Oly lifts. Upright rows are an ideal example. Once you've toughened your thumbs up a bit you'll wonder why you ever lifted without it.
Good to see you logging again here. Keep up the good work!
Sorry, couldn't resist.
You've done a fair bit of Oly work before. Did you ever use a hook grip? Personally, I've found that developing a hook grip has been ever so helpful for exercises other than Oly lifts. Upright rows are an ideal example. Once you've toughened your thumbs up a bit you'll wonder why you ever lifted without it.
Good to see you logging again here. Keep up the good work!
_tim
Well-Known Member
Yes, I've developed my hook grip - but along with all of my other strength, my grip strength is pretty embarrassing at the moment. In hopefully the next 11 weeks or so, I'll once again make you tear up as I report my progress with weighted SA chins. That is perhaps the only lift I've ever beat you on; our bench competition stumbled a bit for a few reasons, and I flat out could never catch your squat or deadlift numbers.
That said, I've devised a plan for my next cycle that gives me hope that I once again will be able to report some decent numbers. That won't start, however, for 10 more weeks; I have 3 more 3-week segments for my Hayward cycle.
Great to hear from you, me mate!
_tim
Well-Known Member
Set 2
Pendlay Rows: [WU: 115 x 10]
5 x 8 @ 135 - Little bit embarrassing...
Shrug: [WU: 135 x 8; 185 x 10]
5 x 10 @ 205
Superset:
Leg Extensions: [WU: 90 x 10]
5 x 10 @ 140
|
Leg Curl: [WU: 30 x 10]
5 x 10 @ 50
Seated Calf Raise:
5 x 10 @ 90 - Not sure why this comes AFTER leg extensions; my quads were on fire and as a result I did less weight. I'm gonna switch up the order the next time I do this workout.
Crunches: 3 x 30 - 1 middle, 1 left oblique, 1 right oblique
Pendlay Rows: [WU: 115 x 10]
5 x 8 @ 135 - Little bit embarrassing...
Shrug: [WU: 135 x 8; 185 x 10]
5 x 10 @ 205
Superset:
Leg Extensions: [WU: 90 x 10]
5 x 10 @ 140
|
Leg Curl: [WU: 30 x 10]
5 x 10 @ 50
Seated Calf Raise:
5 x 10 @ 90 - Not sure why this comes AFTER leg extensions; my quads were on fire and as a result I did less weight. I'm gonna switch up the order the next time I do this workout.
Crunches: 3 x 30 - 1 middle, 1 left oblique, 1 right oblique
_tim
Well-Known Member
Late workout
Decline Bench: [WU: 135 x 12; 165 x 8; 185 x 5]
5 x 5 @ 195
Seated Military Press:
85 x 8; 95 x 8; 3 x 8 @ 85 - Last two sets were clustered 7-1, 4-3-1 respectively. I was told later that the bar I was using was likely a haevier bar, so the weights may all be 10 more. I fare overreached on this, thinking that 85 would be my warmup. Oh well - at least I know now.
HS Curl: [WU: 45 x 7]
2 x 10 @ 70; 1 x 10 @ 60; 1 x 10 @ 55; 1 x 10 @ 45 - Awful.
Skull Crushers: [WU: 75 x 10]
5 x 10 @ 75 - Last set was crazy.
Cable Upright Row: 1 x 15 @ 60; 2 x 15 @ 70 - I took the bar to eye-level.
Then, 2 static holds: 1 Close Grip Chin; 1 Neutral Drip Chin - I held them until I couldn't anymore.
GREAT overall pump. I hope that the core lifts really do benefit from some of this work...
Decline Bench: [WU: 135 x 12; 165 x 8; 185 x 5]
5 x 5 @ 195
Seated Military Press:
85 x 8; 95 x 8; 3 x 8 @ 85 - Last two sets were clustered 7-1, 4-3-1 respectively. I was told later that the bar I was using was likely a haevier bar, so the weights may all be 10 more. I fare overreached on this, thinking that 85 would be my warmup. Oh well - at least I know now.
HS Curl: [WU: 45 x 7]
2 x 10 @ 70; 1 x 10 @ 60; 1 x 10 @ 55; 1 x 10 @ 45 - Awful.
Skull Crushers: [WU: 75 x 10]
5 x 10 @ 75 - Last set was crazy.
Cable Upright Row: 1 x 15 @ 60; 2 x 15 @ 70 - I took the bar to eye-level.
Then, 2 static holds: 1 Close Grip Chin; 1 Neutral Drip Chin - I held them until I couldn't anymore.
GREAT overall pump. I hope that the core lifts really do benefit from some of this work...
_tim
Well-Known Member
Back to early morning...
Hack Squats:
90 x 15; 3 x 15 @ 140 - evil
SLDL: [WU: 135 x 5]
4 x 15 @ 155 - sets 2 and 3 were clustered 10-5. I pushed through set 4 for all 15 reps.
Cable Row:
4 x 15 @ 100
Leg Raise:
4 x 12
Weighted Crunches:
80 x 10 - 70 x 20; 3 x 30 @ 60 - Um, ouch.
The combo of the late workout yesterday and the early morning workout this morning was nuts - the pump throughout was just crazy.
Hack Squats:
90 x 15; 3 x 15 @ 140 - evil
SLDL: [WU: 135 x 5]
4 x 15 @ 155 - sets 2 and 3 were clustered 10-5. I pushed through set 4 for all 15 reps.
Cable Row:
4 x 15 @ 100
Leg Raise:
4 x 12
Weighted Crunches:
80 x 10 - 70 x 20; 3 x 30 @ 60 - Um, ouch.
The combo of the late workout yesterday and the early morning workout this morning was nuts - the pump throughout was just crazy.
_tim
Well-Known Member
Fantastic DOMS
Flat DB Bench: [WU: 35 x 12; 45 x 5]
4 x 10 @ 60
DB Front Lateral:
4 x 10 @ 30 - Too light; I'll revise next week.
BB Curls:
4 x 12 @ 75 - My biceps are already sore; these sorta anihilated me. Last 2 sets were clustered 8-4, 6-6 respectively. I really focused on form, not shrugging shoulders, keeping a tight back, etc.
V-Bar Tri Extension:
4 x 12 @ 65
CG Pulldown:
4 x 15 @ 120 - Unreal pump all over the upper body - biceps, delts, lats.
Another week in the books. I must admit doing 4 straight days of this wasn't a good idea, and I likely should have rested Thursady and done Fr-Sa. Thing is, I'm glad I did this for the endurance; my body hasn't taken a 4-day beating like this in quite a while. My biceps needed this for muscle memory to kick in; I'm starting to realize that I may need to train my biceps in the same way I do my calves, and overstress the hell out of 'em every so often. Worth investigating.
DOMS are my friend.
Flat DB Bench: [WU: 35 x 12; 45 x 5]
4 x 10 @ 60
DB Front Lateral:
4 x 10 @ 30 - Too light; I'll revise next week.
BB Curls:
4 x 12 @ 75 - My biceps are already sore; these sorta anihilated me. Last 2 sets were clustered 8-4, 6-6 respectively. I really focused on form, not shrugging shoulders, keeping a tight back, etc.
V-Bar Tri Extension:
4 x 12 @ 65
CG Pulldown:
4 x 15 @ 120 - Unreal pump all over the upper body - biceps, delts, lats.
Another week in the books. I must admit doing 4 straight days of this wasn't a good idea, and I likely should have rested Thursady and done Fr-Sa. Thing is, I'm glad I did this for the endurance; my body hasn't taken a 4-day beating like this in quite a while. My biceps needed this for muscle memory to kick in; I'm starting to realize that I may need to train my biceps in the same way I do my calves, and overstress the hell out of 'em every so often. Worth investigating.
DOMS are my friend.