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Thread: Olympic Weightlifting

  1. #1351
    Senior Member debussy's Avatar
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    Wednesday 2/6
    FS: 60 x 5, 70 x 3, 80 x 3 x 5
    RH: 70 x 10 x 3

    I'm so lazy.


    Monday 2/11
    Push Up: BW x 20, BW + 10lbs x 15, BW + 20lbs x 10, BW + 30lbs x 10. BW x 20 x 3
    PU: BW x 1 -> BW x 6 -> BW x 1


    Tuesday 2/12
    FS: 60 x 8 x 3

    Would have done some reverse hypers, but I didn't get much sleep last night.


    Wednesday 2/20
    DB BP: 30lbs x 8 -> 60lbs x 8 x 3 -> 30lbs x 8
    PU: BW x 1 -> BW x 6 -> BW x 1

    I do the DB press pyramid in 10lb increments. Crazy lactic acid buildup. This is what I want for muscle endurance... I think. I need to build the same lactic acid tolerance for my legs too.

    Since I only get to work out twice a week, I'm going to trash my muscles on these days.


    Thursday 2/21
    FS: 70 x 8 x 2
    RH: 70 x 10 x 2

    Buzzed off a stout. Squatting that little weight was harder than it should have been... depressing. Felt a bit queasy during the workout. I've been slacking off on the leg training lately. I need to get back on track.


    Tuesday 2/26
    DB BP: 60lbs x 8 x 4, 30lbs x 8 x 2
    PU: BW x 1 -> BW x 6 -> BW x 1


    Wednesday 2/27
    FS: 60 x 8 x 4
    RH: 70 x 10 x 3


    Tuesday 3/4
    DB BP: 60lbs x 8 x 4, 50lbs x 8, 40lbs x 8, 30lbs x 8
    PU: BW x 1 -> BW x 6 -> BW x 1

    Still recovering from the tournament. Won one and lost one. I was killing it in the first match, but I made one stupid mistake out of cockiness. Oh well... live and learn. Need to strengthen my neck. I hate getting guillotined when I'm in side control!!


    Thursday 3/5
    Sumo DL: 135lbs x 8, 155lbs x 5, 185lbs x 5, 205lbs x 5
    Cln High Pull: 135lbs x 5, 155lbs x 5, 185lbs x 3 x 3
    Sumo DL: 185lbs x 10

    I want to get my posterior chain strength back up again so I can slam people like greco roman wrestlers!


    Tuesday 3/11
    DB BP: 60lbs x 8 x 4, 50lbs x 8, 40lbs x 8, 30lbs x 8
    PU: BW x 1 -> BW x 6 -> BW x 3 x 3


    Wednesday 3/12
    FS: 60 x 8 x 4
    RH: 70 x 10 x 3

    Need to start front squatting BW again!!!


    Tuesday 3/18
    DB BP: 60lbs x 8 x 4, 50lbs x 8, 40lbs x 8, 30lbs x 8
    PU: BW x 1 -> BW x 6 -> BW x 3 x 3

    Feels a lot easier now... after 2 months of the same **** hahaha. Maybe I'll move bump things up next month IF I'm not lazy.


    Thursday 3/20
    FS: 60 x 8 x 4
    RH: 80 x 10 x 3

    Form is still off. I need to build up my hip flexibility for squatting. Weight isn't too much of an issue though. My body is getting used to the "high" reps too. Also, it was about time I upped the weight on reverse hypers hahah... ****in' lazy.


    Tuesday 3/25
    DB BP: 30lbs x 8 -> 70lbs x 8 -> 30lbs x 8
    PU: BW x 2 x 2 -> BW x 6 -> BW x 3 x 3

    Going to slowly increase the pull ups. Don't really care about pressing strength too much, it goes up pretty easily.


    Thursday 3/27
    FS: 60 x 8, 70 x 8, 60 x 8, 50 x 8
    RH: 80 x 10 x 3

    Flexibility is slowly coming back. Repping bodyweight front squat will be a good enough for now. I do not have the energy to push the weights anymore. Fighting is more fun! I also plan on doing outdoors activities more this summer (biking, hiking, climbing).

    Once I'm a solid blue belt in BJJ, I want to round out my game by adding some striking. The gym I go to offers muay thai, so I'll probably go with that. Honestly, I'm not that excited about getting punched in the head, but it'll be a great learning experience. Right now, I have no clue how to strike!


    Monday 3/31
    DB BP: 30lbs x 8 -> 70lbs x 8 -> 30lbs x 8
    PU: BW x 3 x 3 -> BW x 6 -> BW x 3 x 3

    Good pump! As I get older, I start to value old school wisdom more. These days, people say that high reps aren't the key to size. Lifting in the 8-10 rep range has been working for me the past few months! Anyway, the muscle endurance and lactic acid tolerance I'm building up is going to be great for BJJ.


    Thursday 4/3
    Sumo DL: 135lbs x 5, 155lbs x 5, 185lbs x 5, 205lbs x 5, 225lbs x 5 x 3, 205lbs x 5
    Hanging LR: BW x 5 x 6

    Wow, 225lbs shouldn't be that hard! Warmed up with some BW squats and other stuff. Hurt my tweaked left knee alittle trying pistols. All the beer drinking is giving me a beer belly. I want to roll tomorrow!!!


    Monday 4/7
    DB BP: 30lbs x 8 -> 70lbs x 8 -> 30lbs x 8
    PU: BW x 3 x 3 -> BW x 6 -> BW x 3 x 3

    A bit low on energy today. Not a bad workout though.


    Monday 4/14
    BS: 135lbs x 5 x 6
    PU: BW x 3 x 10
    DB BP: 30lbs x 10 -> 60lbs x 10 x 3 -> 30lbs x 10

    Flexibility is pretty much back to where it was before I had stopped squatting heavy. Time to up the volume.

    Housing correction has started in Boston... SLOWLY. Condo in Belmont anyone? Hopefully I'll be able to afford something nice in two years.


    Tuesday 4/22
    BS: 135lbs x 8 x 5
    PU: BW x 4 x 7
    DB BP: 30lbs x 10 -> 60lbs x 10 x 3, 30lbs x 15

    Squats are easy. I don't like to go heavy at work though. There definitely needs to be a second day dedicated to squats and reverse hypers.

    Some little lifting goals for this summer:
    FS: BW x 8 x 5
    PU: BW x 8 x 5
    DB BP: 70lbs x 10 x 3

    I want to be able to do these without too much strain. No grinding reps. Muscle endurance is key to grappling and daily life. I don't think I'll be powerlifting for a while. Olympic lifts are still great though. Snatches and ceans in the would definitely have a place in my training. Light deadlifting would be a good tool in the arsenal as well. Actually, all lifts are great... as long as I don't go overboard with the weight! My body can't take it anymore!!!



    Wednesday 5/14

    BS: 60 x 8 x 4
    RH: 60 x 15 x 3

    So much for the goals. Time to start lifting again. Been looking for a new job lately.
    Last edited by debussy; 05-14-2008 at 08:17 PM.

  2. #1352
    Senior Member debussy's Avatar
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    Ok, I promise... I'm going to start lifting more. I'm getting fat :\


    Monday 6/26

    BS: 70 x 8 x 3
    RH: 70 x 15 x 3

    I'll keep squat at the same weight and add a set next time. I don't think it'll take too long to get up to 80 x 8 x 4. Maybe I'll go for sets of 20 at bodyweight in the future... who knows? All I can hope for is getting back to consistently working out.


    Tuesday 6/10

    Push Up: BW x 20 x 5
    Pull Up: BW x 3 x 8

    Impromptu workout. Got second in the tournament last weekend. Lost to the same guy via triangle. Lame.


    Sunday 6/15

    BS: 70 x 8 x 3
    RH: 70 x 15 x 3


    Thursday 6/26

    DB BP: 50lbs x 10 x 3
    PU: BW x 3 x 10

    Wow this was weak... I'm turning skinny-fat.


    Monday 7/7

    DB BP: 50lbs x 10 x 3
    PU: BW x 3 x 10

    Not to failure this time! I've been riding the bike more often. It's doing a little bit for my legs. It's no replacement for squats though.


    Thursday 7/17

    DB BP: 55lbs x 10, 50lbs x 10 x 2
    PU: BW x 5 x 6


    Tuesday 8/5

    DL: 225lbs x 3 x 5
    PD Abs: 80 x 2

    Haven't done pulldown abs in a while. Come to think of it, I haven't lifted in a while...


    Wednesday 8/6

    DB BP: 50lbs x 10 x 3
    DB Row: 50lbs x 10 x 3


    Monday 8/11

    DB BP: 50lbs x 10 x 3
    DB Row: 50lbs x 10 x 3


    Tuesday 8/12

    DL: 225lbs x 5 x 3
    PD Abs: 60 x 15, 60 x 12, 60 x 10

    I'll probably work up to 225 x 5 x 5 next week. I don't think I'll increase the weight for a long time. Just want to ease my way into working out regularly again.


    Monday 8/18

    DB BP: 30lbs x 10, ..., 50lbs x 10 x 3, ..., 30lbs x 10
    PU: BW x 3 x 8

    Weak. I need to shed some fat. A good start would be waking up early enough on the weekends, so that I can make it to jiu jitsu warm up. After I get back into the swing of things, I MUST start squatting again.


    Tuesday 8/19

    DL: 225lbs x 3 x 5
    PD Abs: 70 x 15, 65 x 12, 60 x 10

    Wow, pretty weak.


    Monday 8/25
    DB BP: 30lbs x 10, ..., 50lbs x 10 x 3, ..., 30lbs x 10
    PU: BW x 3 x 10

    Getting stronger. I'll be happy once I'm pressing 70lbs x 10 x 3 and doing pulling BW x 8 x 5. I don't even want to talk about my atrophied legs right now.


    Tuesday 8/19

    DL: 225lbs x 5 x 5
    PD Abs: 60 x 15 x 3

    Better. I want to make sure that I can handle deadlifting 225lbs x 5 x 5 every week without overtraining until I move up. Although, by the time I'm in decent shape again, I'll have added squats - so, maybe I'll just keep deadlifting 225lbs until it's ridiculously easy.


    Tuesday 9/2

    DB BP: 50lbs x 10 x 4
    DB Row: 50lbs x 10 x 4


    Wednesday 9/3

    DL: 225lbs x 5 x 2, 225lbs x 10
    Hanging Leg Raises

    Had to cut the session short because some gay guy kept on sitting 2 feet behind me while I deadlifted.


    Monday 9/8
    BS: 60 x 8 x 3
    RH: 40 x 15 x 3

    Felt good to finally squat again! I also need to use my reverse hyper more often. I forgot how nice it feels to have your spinal erectors pumped. It would probably help from my back pain (due to driving so much).

    Side note: I'm saving up some money so that I can buy a condo closer to work next year. Hopefully it won't be impossible to get a mortgage by then. Money is going to be extra tight.


    Tuesday 9/9
    BP: 135lbs x 8, 155lbs x 5 x 3, 135lbs x 8
    PU: BW x 3 x 10

    Wow, weak.


    Monday 9/15
    BP: 155lbs x 5 x 5
    DB Row: 50lbs x 8, 55lbs x 8 x 3, 50lbs x 8
    DB BP: 50lbs x 12

    This is the right ratio. Now my pulling strength is in line with my pressing strength. I would definitely like to get my DB rows back to 70lbs. Don't care about bench right now.


    Wednesday 9/17

    DL: 225lbs x 5 x 5
    PD Abs: 60 x 15 x 3

    Still pretty heavy. Not bad consdering I could barely get 225lbs x 5 x 3 a few weeks ago.

    Oh yeah, I'm a blue belt now! Sweet.


    Monday 9/22

    BP: 155lbs x 5 x 5
    DB Row: 55lbs x 8 x 5


    Tuesday 9/23

    BS: 60 x 8 x 4
    RH: 40 x 15 x 3

    Nice pump. Should move this up to 70kg next time I squat. I'm in a race with my friend to see who can bench 225 (205 for him). An order of wings is on the line!


    Friday 9/26

    BP: 195lbs x 3, 135lbs x 3 x 8
    PU: BW x 3 x 10

    Speed session. An easy 195lbs x 3 puts me at about a 210lbs 1RM. Only 15lbs more to go. Should be cake. Anyway, I'm going to chill out with the benching after I reach 225lbs. I really don't give a **** about benching. The wings... err squats are far more important.


    Monday 9/29
    DL: 225lbs x 5 x 5
    PD Abs: 60 x 15 x 3

    Ripped it up easily. This is how it should be feeling. I will probably continue this weight for a couple of months until I get sick of it.
    Last edited by debussy; 09-30-2008 at 02:30 PM.

  3. #1353
    Senior Member debussy's Avatar
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    Tuesday 9/30

    BP: 165lbs x 5 x 5
    DB Row: 60lbs x 8 x 4

    Bench was easy. Rows were tough. Back still tired from DL'ing.


    Friday 10/3

    BP: 195lbs x 3, 135lbs x 8 x 3
    PU: BW x 3 x 10

    195 was heavier than I expected. Feeling kind of tired today though.


    Monday 10/13

    BP: 165lbs x 5 x 5
    PU: BW x 3 x 10

    Damn, 165 was tough. I took last week off because for work related training.


    Wednesday 10/15

    DL: 225lbs x 4 x 4
    Step Ups: 20lbs x 10 x 3

    Weak DL. These step ups are pretty cool. I'll do them for a while. Next time heavier though.


    Sunday 10/26

    FS: 40 x 5 x 4
    P SN: 40 x 3 x 5
    MP: 40 x 5 x 3
    RH: 60 x 15 x 3

    Damn, training and stupid cold got in the way of my lifting. Anyway, going to get back into O-lifts slowly. I'm losing motivation to go biking since its been pretty cold. Getting fat as hell too. Need to watch the diet.


    Tuesday 10/28

    FS: 40 x 5 x 3, 50 x 5 x 2
    P SN: 40 x 3 x 3, 50 x 3 x 2
    MP: 40 x 5 x 5
    RH: 60 x 12 x 3


    Wednesday 10/29

    DB BP: 50lbs x 8 x 3
    DB Row: 50lbs x 8 x 3
    Last edited by debussy; 10-29-2008 at 03:21 PM.

  4. #1354
    Senior Member bill's Avatar
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    How's is it going? Still plugging along like the rest of us I see.
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
    Do work son. Big Black (Rob and Big)

  5. #1355
    Senior Member debussy's Avatar
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    Quote Originally Posted by bill View Post
    How's is it going? Still plugging along like the rest of us I see.
    Bill, glad to see you're still going at it too! You know how it is man, once you join the dark side, you're in it for life.

  6. #1356
    Senior Member debussy's Avatar
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    Monday 11/10

    DB BP: 50lbs x 10 x 4
    PU: BW x 3 x 8

    Pretty weak. Havent' worked out in a while.

    Tomorrow's plan: pick up some pork, brew some beer, and O-lifts. Action packed!


    Thursday 11/13

    FS: 50 x 8 x 2
    MP: 50 x 6 x 2
    SN: 50 x 3, 50 x 1 x 2
    RH: 60 x 15 x 3

    Snatches were heavy.

    Kept it nice and short since I'm not feeling well. Man, this winter has been brutal as far as keeping healthy. I've been getting sick so easily. EMC has a lot of germs (people).

    Anyway, financial crisis is pretty depressing. There is no stability. When will I lose my job? No more bitching though... I'm doing hell of a lot better than most people.


    Thursday 12/11
    FS: BW x 15 x 2, 20 x 15 x 2, 40 x 12 x 2
    Push Up: BW x 15 x 4
    BB Row: 40 x 12 x 4
    RH: 40 x 15, 60 x 15 x 3

    Although I've been lazy, I haven't been totally inactive the past month. I've been doing some bodyweight exercises and keeping up with the BJJ (more or less).


    Tuesday 12/16
    RH
    Push Up
    Sq
    BB Row

    Didn't really keep track... felt nice though.
    Last edited by debussy; 01-07-2009 at 08:57 PM.

  7. #1357
    Senior Member debussy's Avatar
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    Wednesday 1/7

    Here's my new routine:

    Warm up: 15 minutes
    Jump rope - 3 min x 2 rounds
    Push up - 20+ reps x 2 rounds
    Squat - 20+ reps x 2 rounds

    Day 1: 10 minutes
    DB BP - 15 reps x 2 sets
    DB Row - 15 reps x 2 sets

    Day 2: 15 minutes
    DB Lunge - 15 reps x 2 sets
    DB DL - 15 reps x 2 sets

    Finisher: 5 minutes
    Ab wheel - max reps x 2 sets

    This is only a little over on hour per week. I really have no excuse not to work out. Also, cutting down on the sets so that I'm less apt to get bored.

    BJJ is going to continue as usual at two days per week.

    Selling most of my equipment to see how in shape I can get with minimal equipment. Pretty much just jump rope, dumbbells and ab wheel.

    Tried Muay Thai at Sityodtong in Somerville. It was awesome! I wish I had more time to do it! I'll figure out how to fit Muay Thai into my "hectic" life somehow. The key is to simplify my life and only concentrate on what's most important.


    Thursday 1/15

    Pull Up: BW x 5 x 3
    DB Lunge: 15lbs x 5 x 3
    Push up: BW x 10 x 3
    DB RDL: 15lbs x 5 x 3

    A little mid-day mini-workout to burn off the pasta lunch. Wanted to reacquaint myself with the feeling of holding a way in my hands!


    Monday 1/19

    Sq: BW x 20
    Push Up: BW x 20
    DB Lunge: 30lbs x 10 x 2
    DB RDL: 30lbs x 15 x 2
    Ab Wheel: BW x 8 x 2

    I'm listing total weight here. Just got my new dumbbell handles w/ the spinning star locks. Pretty cool.


    Tuesday 1/20

    Sq: BW x 20
    Push Up: BW x 20
    DB Press: 50lbs x 12 x 2
    DB Row: 50lbs x 12 x 2
    Crunches: 20 x 2

    Nice and easy. Super busy at work these days.


    Tuesday 1/27

    Push Up: BW x 20
    Sq: BW x 20 x 3
    DB Row: 30lbs x 10, 50lbs x 12 x 2
    DB Press: 30lbs x 10, 50lbs x 12 x 2
    DB Swing: 30lbs x 20, 50lbs x 20 x 2
    Ab Wheel: BW x 8 x 2

    Work is stressful! But at least I have a job right now... I'm thankful for that.

    Ab wheel is getting easier. I should be able to go up to 10 reps now.


    Monday 2/9

    DB BP: 60lbs x 10 x 2
    Pull Up: BW x 5 x 6

    Still have a LITTLE strength left. I'll be happy with 70lbs x 12 x 2 db bench. Skipped rope between sets.

    I need to work on muscle endurance and cardio more than anything. I have no desire to get insanely strong right now.


    Wednesday 2/18

    Sq: BW x 20
    Push Up: BW x 20 x 2
    DB Lunge: 30lbs x 10, 50lbs x 10 x 2
    DB RDL: 30lbs x 10, 50lbs x 10 x 2
    Ab Wheel: BW x 8 x 2

    Blah, been busy/lazy lately. I need to be more consistent. I've been missing Sunday BJJ too.

    There's boxing down the street from me. I'm thinking about trying it out in the summer if things are less hectic.


    Tuesday 2/24
    Push Up: BW x 20
    Sq: BW x 20
    DB BP: 30lbs x 15, 50lbs x 15 x 2
    DB Row: 30lbs x 15, 50lbs x 15 x 2
    Ab Wheel: BW x 10 x 2


    Wednesday 3/4
    DB BP: 60lbs x 12 x 2
    DB Swing: 30lbs x 20, 40lbs x 20, 40lbs x 2, 50lbs x 14, 35lbs x 20
    Pull Up: BW x 3 x 8
    Hanging Leg Raise: BW x 3 x 8

    No grip! Need to work out more often. Just need to start upping the reps on these lifts. I'm not too concerned with lifting heavy right now.


    Thursday 3/5
    DB Lunge: 50lbs x 10 x 2
    DB RDL: 50lbs x 10 x 2
    Ab Wheel: BW x 12 x 2

    Nice and light. Need to get the reps up. Going to up the ab work too. Maybe that will help my back feel better. Sigh, such is the life of a cubicle jockey.


    Monday 3/9
    DB Lunge: 60lbs x 10 x 2
    DB RDL: 50lbs x 10 x 2
    DB Row: 50lbs x 12 x 2
    Push Up: BW x 20 x 2
    Standing Abs: 60lbs x 15 x 2

    Nice and quick. Ordered some bands for prehab/rehab work. I want to strengthen my knees and back. I'm turning into an old man.


    Monday 3/16
    Jump Rope: Few rounds
    Ab Wheel: BW x 15 x 3

    Sweet, up to fifteen easy reps on the ab wheel.

    I think I'm going to take a next weekend off from BJJ. I'm starting to feel a bit burnt out. I'm even considering taking a longer term break to try boxing and Judo. We'll see...

    Finally, I want to say **** Iron Woody LLC. Worst customer service ever. The guy thinks ignoring my e-mails after screwing up my order is good business. You'd think people would get a clue especially in this bad economic environment. This is my first time having trouble ordering online in 10+ years. **** em, I'll just buy Jump Stretch bands from EliteFTS . They have always been great.


    Thursday 3/19
    Pull Through: Light x 15 x 4
    Leg Curl: Mini x 15 x 4
    TKE: Light x 15 x 4
    Hip Abduction: Mini x 15 x 2
    Hip Adduction: Mini x 15 x 2

    Therapeutic. I'm glad I bought the Jump Stretch bands. I don't think I'll be using average and strong bands for a while. Got these things in 3 days from EliteFTS. Should have gone with these guys in the first place instead of trying to pinch pennies.
    Last edited by debussy; 03-19-2009 at 09:02 PM.

  8. #1358
    Strength & Protection Kiaran's Avatar
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    Back here for awhile? Glad to see someone else who ropes.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  9. #1359
    Senior Member debussy's Avatar
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    Saturday 3/21
    Rope
    Full body warm up with weights
    Wrestling
    Prehab work with bands
    Stretching

    Loving the bands.


    Monday 3/24
    Push Up: BW x 10, BW+mini x 6, BW+mini x 10 x 4
    DB Row: 30lbs x 10, 50lbs x 10 x 4
    Plank: 10 sec x 3
    Side Plank: 10 sec x 3

    I thought bands were only for super strong powerlifters. Boy was I wrong. These things are so versatile. You can do anything from rehab, prehab, warm ups, to squatting big weights. However, I'm still not sure what to do with the strong band!

    Another thing I've added is more thorough warm ups and stretching. This has been an incredible help to my grandpa joints and lower back.


    Tuesday 4/14

    DB BP: 30lbs x 10, 40lbs x 10, 50lbs x 10, 60lbs x 10, 50lbs x 10, 40lbs x 10, 30lbs x 10
    Pull up: BW x 5 x 3, BW x 4, BW x 3...


    Wednesday 4/23

    Push Up: BW x 10 x ...
    Pull Up: BW x 3 x ...
    Sq: BW x 10 x ...
    Reverse Lunge: BW x 10 x ...
    DB Swing: 30lbs x 15 x 3
    etc....

    Ended with stretching and foam rolling. Nice to get a sweat going.



    Tuesday 7/7
    RDL: 135lbs x 8, 145lbs x 8, 155lbs x 8 x 3
    P Clean: 135lbs x 3, 145lbs x 1, 155lbs x 1 x 3
    PD Abs: etc....


    Wednesday 7/8
    DB BP: ..., 50lbs x 10 x 3, ...
    DB Row: ..., 50lbs x 10 x 3, ...

    Lazy.
    Last edited by debussy; 07-08-2009 at 02:48 PM.

  10. #1360
    Senior Member debussy's Avatar
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    Rehab of a sedentary office worker

    Lower back has been killing me. Knees have been misbehaving. All the typical symptons of a person who sits all day long.

    I've been reading some stuff from Eric Cressey about training core, increasing hip mobility, and reactivating the glutes. I'm also changing habits such as posture, getting up to walk around every hour, and sitting technique.

    Less than five days after the change my back has felt remarkable improvement! I decided to order Eric Cressey's Magnificents Mobility DVD to see how much better I can feel. Maybe I can even feel strong again!


    Thursday 8/27

    Reverse Lunges: 15lbs x 10 x 3
    Step Up: 15lbs x 10 x 3
    Planks: ~30 seconds x 3
    Side Planks: ~20 seconds x 3
    Bird Dogs: 10 x 3
    Cat Camel Stretch: 10 x 3

    Freakin amazing. After the single leg work, my knees felt like a hundred bucks. My back was feeling great after the workout.


    Friday 8/28

    Cat Camel: 10 x 3
    Bird Dogs: 10 x 3
    Planks: ~30 seconds x 3
    Side Planks: ~20 seconds x 3
    OH Press: 30lbs x 10 x 3
    Push Up: BW x 15 x 3
    DB Row: 30lbs x 10 x 6

    Yeah right, those plank numbers are a total lie. Don't believe them for a second. My warm up was actually my work out haha.

    Super setting push ups and oh press? Suicide. I'm doing the OH press with a complete vertical torso to work the stabilizer muscles in my torso.

    Same with the rows, I'm doing these without any support (from bench or otherwise). Just going into a RDL, bracing the torso, and rowing. That's the reason for such light weight.

    I'm tempted to go heavy, but I have to keep reminding myself... REHAB.


    Saturday 8/29

    Spent all day watching (and performing some of) Cressey's Magnificent Mobility and McGill's Ultimate Back. I'm trying to memorize every exercise in M^2 by heart.

    It's been made clear that my glutes have shut down due to all the damn sitting I do at work and commuting. My spinal erectors and hamstrings have taken over to compensate for my dormant glutes. Who knew these desk jobs could be so dangerous!

    Needless to say, I know what I'll be working on for the foreseeable future. So, the journey begins here.

    Short Term Goals
    ----------------
    Prone Plank: 120 seconds
    Side Plank: 90 seconds
    Prone Bridge: Increase glute activation. Less hamstring and spinal erector involvement.
    Memorize M^2's basic series and be able the exercises with good form.


    Monday 8/31

    Cat Camel: 10 x 1
    Bird Dog: 10 x 1
    Yoga Twist: 8 x 1
    Bent Knee Twist: 8 x 1
    Side-lying Trunk Twist: 8 x 1
    Reverse Lunge: BW x 6, 15lbs x 6 x 3
    Step Ups: 15lbs x 6 x 3
    Plank: ~50 seconds
    Side Plank: ~30 seconds
    Foam Roller

    I probably should have concentrated on the rehab stuff more. Did various combinations of the planks. Lower reps and more sets to concentrate on form and muscle activation is a good idea.


    Wednesday 9/2

    Cat Camel
    Yoga Twist
    Side Twist
    Bent Knee Twist
    Bird Dog
    Side-Lying Trunk Twist
    Calf Stretch
    Fire Hydrant
    Supine Bridge

    Push Up: BW x 15, BW x 20 x 3
    Pull Up: BW x 6 x 4

    Foam Roller
    Static Stretching


    I'm pooped. Night night.


    Sunday 9/6

    Pull-Back Butt Kicks
    High Knee Walks
    Cat Camel
    Yoga Twist
    Side Twist
    Bent Knee Twist
    Bird Dog
    Side-Lying Trunk Twist
    Calf Stretch
    Fire Hydrant
    Supine Bridge

    Reverse Lunge: BW x 6, 20lbs x 6 x 5
    Plank: 40 seconds
    Side Plank: 40 seconds

    Foam Roller
    Static Stretching

    Glutes are pretty thrashed. Takes a few sets to get the form down. I probably should have done more warm up sets.

    I was going to do this workout tomorrow, but I was really looking forward to lifting for some reason.

    My routine is going to look approximately:

    Monday-Friday: Mobility, Lower body, Upper body
    Saturday: Mobility, Swimming
    Sunday: Mobility, Swimming

    Two days of lifting and two days of swimming. Goal is to do mobility drills five days of the week.


    Tuesday 9/8

    Cat Camel
    Yoga Twist
    Side Twist
    Bent Knee Twist
    Bird Dog
    Side-Lying Trunk Twist
    Calf Stretch
    Fire Hydrant
    Supine Bridge

    Push Up: BW x 15, BW x 20 x 3
    Pull Up: BW x 6 x 4

    Foam Rolling
    Static Stretching

    Man, my back was feeling like a million bucks until I had to go back to work today. Blah. Not a good start to this week.

    On the bright side, I found out that there are muscadines growing on the edges of the woods at work. I'm going to load up on these before the season is over.


    Wednesday 9/9

    Cat Camel
    Yoga Twist
    Side Twist
    Bent Knee Twist
    Bird Dog
    Side-Lying Trunk Twist
    Calf Stretch
    Fire Hydrant
    Supine Bridge

    Plank: 40 seconds
    Side Plank: 40 seconds

    Foam Rolling
    Static Stretching


    Saturday 9/12

    Cat Camel
    Yoga Twist
    Side Twist
    Bent Knee Twist
    Bird Dog
    Side-Lying Trunk Twist
    Calf Stretch
    Fire Hydrant
    Supine Bridge
    Warrior Lunge

    Lunges: 20lbs x 6 x 6
    Plank: 60 seconds
    Side Plank: 40 seconds

    Foam Rolling
    Static Stretching

    I need to concentrate on keeping upright. My left glute is weak, and I compensate by bending over to use my spinal erectors and hamstrings.


    Sunday 9/13

    Push Up: BW x 20, BW x 15 x 3
    Pull Up: BW x 6 x 4

    Damn, went to failure on these. I guess I should have warmed up better. Went swimming after that quick workout.


    Tuesday 9/15

    Cat Camel
    Yoga Twist
    Side Twist
    Bent Knee Twist
    Bird Dog
    Side-Lying Trunk Twist
    Calf Stretch
    Fire Hydrant
    Supine Bridge

    Step Ups: 10lbs x 8 x 4

    Static Stretching
    Foam Rolling

    Just working on glute activation. Needed to work out the tightness I accumulated during the work day. It's incredibly how a little work out makes me feel so much looser.

    After I work out these muscle activation kinks and improve mobility, I'm going to concentrate on adding some beef to my stabilizer muscles. Big glutes, abs, obliques, lats, etc..


    Bookmark some good articles:

    http://www.tmuscle.com/free_online_a...the_glute_myth

    http://www.tmuscle.com/free_online_a...roof_that_back
    http://www.tmuscle.com/free_online_a...er_back_savers
    http://www.tmuscle.com/free_online_a...er_back_savers



    Thursday 9/17

    Cat Camel
    Yoga Twist
    Side Twist
    Bent Knee Twist
    Bird Dog
    Side-Lying Trunk Twist
    Calf Stretch
    Fire Hydrant
    Pull-Back But Kick
    High Knee Walk
    Warrior Lunge
    Foam Rolling

    Supine Bridge: 20 x 4

    Sick today :\ . Concentrating on bridges today. Doctor, my ass burns! Will begin foam rolling before main workout.

    Got an appointment at Cressey Performance for an assessment on Monday @ 6pm. Looking forward to getting sorted out! Makes one really appreciate all the intellectual capital centered around the Boston area!!!


    9/22

    Cat Camel
    Yoga Twist
    Side Twist
    Bent Knee Twist
    Bird Dog
    Side-Lying Trunk Twist
    Supine Bridge
    Single-Leg Supine Bridge
    Fire Hydrant
    Foam Roller

    Stability Ball Single-Arm DB Press: 20lbs x 8, 40lbs x 8, 60lbs x 8
    DB Row: 20lbs x 8, 40lbs x 8, 60lbs x 8
    Plank: 60 seconds
    Side Plank: 60 seconds

    Static stretching

    Fun. Stability ball works them abs. BTW, 60lbs felt heavy

    I figure if I go "heavy" on the stuff I'm good at, it'll give me some sort of psychological boost. Hopefully make me more excited to get my workouts in.

    ****in flu set me back a whole week. Going to CP after work on Thursday.


    Tuesday 9/29

    Warm up: Mobility Work, Foam Roller, Static Stretching

    Push Up: BW x 15 x 2, BW + mini band x 10 x 4
    DB Row: 20lbs x 15 x 2, 40lbs x 10, 60lbs x 8, 60lbs x 6 x 2

    On the rows, I really concentrated on keeping the torso stiff to resist rotation/flexion. Tried to pull with only arms, heavy as hell. Going to lower the weight next time. Can't let the ego take over. Muscle activation is the name of the game.
    Last edited by debussy; 09-29-2009 at 08:52 PM.

  11. #1361
    Senior Member debussy's Avatar
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    Thursday 10/1

    Warm up

    Trap Bar DL: 105lbs x 6, 145lbs x 6, 165lbs x 6, 195lbs x 6
    Ankle Stretch

    Chain Push Up: 1 chain x 8, 2 chains x 8 x 2
    Lunges: 15lbs x 6 x 2

    Glute Ham Raise: BW x 8 x 3
    Chest Support Row: 25lbs x 8 x 3

    Lying Knee-to-Knee Stretch: 30 seconds x 3
    Split-Stance Cable Lifts: 8 x 3

    Stretch with band

    Wow, the GHR and split-stance cable lifts kicked my ass. First workout at Cressey Performance.

    Really thinking about buying a GHR and trap bar now. Great exercises. I'll keep my eye out for any sales at EliteFTS.


    Monday 11/9 (@Work)

    Warm up

    A1: Sumo DL: 135lbs x 6, 155lbs x 6, 185lbs x 6, 205lbs x 6
    A2: Ankle Mobs: 8 x 3

    B1: CS DB Row: 30lbs x 8 x 2, 35lbs x 8
    B2: Cable Hamstring Curls: 20lbs x 10 x 3

    C1: Lunges: 20lbs x 6, 25lbs x 6, 30lbs x 6
    C2: 1-leg Elevated Push Ups: 5 x 3

    D2: Split Stance Cable Lift: 20lbs x 8 x 2
    D3: Lying Knee-to-Knee Stretch: 30 seconds x 2

    Today was a Cressey inspired workout. Went super light on the deadlifts to make sure the technique is good (I'm activating the glutes and keeping the lower back locked). No trap bar, GHR, and chains (for push ups), so I had to make adjustments.

    No worries, I did not skip working out for the month of October! I've been working out at Cressey Performance and at home. I finished up the 4 week program and I'm happy to report that my entire body (specifically my lower back) feels much better! I learned a bunch of SMR, mobility drills, stretches, and refined my technique. One of the best fitness investments I've made in a long time.

    If I have some extra money I'll buy a trap bar and GHR to add more variety to my work outs. Next year, I'll definitely drop by CP again to workout for a month.


    Thursday 11/12 (@Work)

    Warm up

    A1: DB Bulgarian Split Squat: 20lbs x 8 x 4
    A2: Alt DB Bench Press: 50lbs x 6 x 3

    B1: Standing 1-Arm Cable Rows: 30lbs x 10 x 3
    B2: Pull-Throughs: 50lbs x 10, 60lbs x 10, 70lbs x 10

    C1: Ab Wheel: 10 x 3
    C2: Side-lying External Rotation: 5lbs x 10, 8lbs x 10 x 2

    D1: 3-Point Extension-Rotation: 8 x 2
    D2: Lying Knee-to-Knee Stretch: 30 seconds x 2

    Man, this new role is stressful. It'll be paramount to get my workouts in and get enough sleep if I want to survive! I'm quickly learning how to keep my cool.


    Saturday 11/14 (@YMCA)

    A1: Reverse Lunge: 20lbs x 6, 25lbs x 6, 30lbs x 6 x 2
    A2: Chin Up: BW x 4 x 4

    B1: DB Row: 50lbs x 10 x 3
    B2: Back Extension: BW x 8, 20lbs x 8 x 3

    C1: 1-Leg Elevated Push Up: BW x 10 x 3
    C2: Pallof Press: 30 seconds x 3 x 3

    D1: Cable External Rotation: 10 x 3
    D2: Lying Knee-to-knee Stretch: 30 seconds x 2

    Good workout. I think I'm going to start front squatting to a box next weekend.


    Tuesday 11/17 (@Home)

    Warm up

    A1: DB Bulgarian Split Squat: 20lbs x 8 x 4
    A2: Alt DB Bench Press: 50lbs x 8 x 3

    B1: Standing 1-Arm Cable Row: Light band x 10 x 4
    B2: Pull-Throughs: Light band x 10 x 4

    C1: Ab Wheel: 10 x 3
    C2: Side-lying External Rotation: 5lbs x 10 x 3

    D1: 3-Point Extension-Rotation: 8 x 2
    D2: Lying Knee-to-Knee Stretch: 30 seconds x 2

    Spread this workout throughout the day since I was working at home today. I need a better way of anchoring down my bands.


    Thursday 11/19 (@Work)

    A1: Sumo DL: 135lbs x 6, 185lbs x 6, 205lbs x 6, 225lbs x 6
    A2: Ankle Mobs: 8 x 3

    B1: CS DB Row: 35lbs x 8 x 3
    B2: Cable Hamstring Curls: 20lbs x 10 x 3

    C1: Lunges: 30lbs x 6 x 3
    C2: 1-Arm Cable Press: 30lbs x 10 x 3

    D2: Split Stance Cable Lift: 20lbs x 8 x 2
    D3: Lying Knee-to-Knee Stretch: 30 seconds x 2

    Felt pretty good today. Deadlift was heavy enough. For the near future, I'm primarily concerned about grooving correct movement patterns and muscle activation. The 1-arm cable press is pretty awesome, really need to tense up the glutes and core to resist rotation.

    I'm going to start cleaning up my diet. Right now I'm a leanish 165lbs. I want to be a lean 170lbs in the near future. Ideally I'd want to be a lean 175lbs, but I don't want to get ahead of myself.


    Tuesday 11/24

    Warm up

    Hamstrings

    Taking the week off work for some much needed rest. Here's a good hamstring article:

    http://www.tmuscle.com/free_online_a..._for_hardasses



    Friday 11/27 (@YMCA)

    A1: Reverse Lunge: 20lbs x 6, 30lbs x 6, 40lbs x 6 x 2
    A2: Chin Up: BW x 5 x 4

    B1: DB Row: 45lbs x 10 x 3
    B2: Back Extension: 20lbs x 8 x 4

    C1: Push Up: 50lbs x 8 x 3
    C2: Pallof Press: 30 seconds x 3 x 3

    D1: Cable External Rotation: 10 x 3
    D2: Lying Knee-to-Knee Stretch: 30 seconds x 2

    Felt strong. Worked out with a cousin I haven't seen in years. Had a good Thanksgiving.
    Last edited by debussy; 11-27-2009 at 11:02 PM.

  12. #1362
    Senior Member debussy's Avatar
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    Tuesday 12/1 (@Work)

    A1: DL off 1 Step: 135lbs x 6, 185lbs x 6, 205lbs x 6, 225lbs x 6, 245lbs x 6
    A2: Ankle Mobs: 8 x 3

    B1: CS DB Row: 35lbs x 8 x 3
    B2: Cable Leg Curl: 20 x 8, 25 x 8, 30 x 8 x 2

    C1: Lunge: 20lbs x 6, 30lbs x 6, 40lbs x 6 x 2
    C2: 1-Leg Elevated Push Up: BW x 15 x 3

    D2: Side Plank: 30 seconds x 2
    D3: Lying Knee-to-Knee Stretch: 30 seconds x 2

    Felt strongish. Brisk pace to keep heart rate up. Those cable donkey kicks were pretty fun.

    Need to keep deadlifts in the routine to keep spinal erectors strong. No matter how strong the glutes and hamstring are, you need that static strength in the spinal erectors! That said, I'm going to keep the deadlifts light until I'm confident that my motor patterns are correct.

    Sorinex FNGHD should be here on Thursday!


    Thursday 12/3 (@Home)

    GHR: lots of reps

    Mixed day today. STRESSFUL day at work today (even though I worked at home). Was juggling one hot issue along with 2-3 smaller issues.

    Got an oil change today and the mechanics found out I have an oil leak. That'll set me back ~$400.

    On the bright side, I got my FNGHD today! This thing is a tank. Hamstrings are going to be sore tomorrow! Also had dinner with a buddy.

    Thank goodness tomorrow is Friday.


    Monday 12/7 (@Work)

    Warm up

    A1: 1-Arm Cable Press: 35lbs x 10 x 3
    A2: 1-Arm Cable Row: 35lbs x 10 x 3

    B1: Alt. 1-Arm Incline DB Press: 35lbs x 10
    B2: CS DB Row: 35lbs x 10

    C1: Side Plank: 30 seconds

    Going to experiment with an upper/lower split and see how my lower back responds. The goal is to get four sessions in per week instead of three. Also, the workouts are shorter, which helps when I'm busy at work.

    For the past few days, I've been blasting the GHR everyday. For some reason I'm not getting as sore on this model compared to the EliteFTS model. Perhaps the angled pad _does_ make a difference! However, I was using different form on the EliteFTS model: I was starting with my knees on the pad which emphasizes the hamstrings a lot more, as well as going beyond failure (forced reps). I will try doing that with my GHR to see what the results are.


    Tuesday 12/8 (@Home)

    A1: Reverse Lunge: 40lbs x 6 x 4
    A2: GHR: BW x 8 x 4

    B1: Ab Wheel: BW x 10 x 3

    C1: Lying Knee-to-Knee Stretch: 30 seconds x 2
    C2: Side-Lying External Rotation: 10 x 2

    Foam Rolling
    Mobility

    Good work out. Shouldn't have skipped warm up though. Lunges felt strong, but the hips were a bit tight at first, because lack of warm up. I'm finally getting the GHR technique down. Really feeling it in the hamstrings and glutes and not in the lower back anymore.


    Thursday 12/10 (@Work)

    Warm Up

    A1: Alt. 1-Arm DB Bench Press: 50lbs x 10 x 3
    A2: Chin Up: BW x 6 x 3

    B1: Push Up: BW+25lbs x 10 x 3
    B2: DB Row: 50lbs x 10 x 3

    C1: Cable External Rotation: 10 x 2
    C2: Side Plank: 30 seconds x 2

    D1: 3-Point Extension-Rotation: 10 x 2

    Talk about crazy pump! Wow.

    Recurring theme: lower the pressing volume, increase pulling volume, and increase posterior chain strength. Pressing more than I lunge is not good. IMO, Upper body strength isn't as important as getting the volume in. As for lower body, I'm going to track the numbers more closely.


    Friday 12/11 (@Home)

    GHR: BW x 8 x 4
    Bulgarian Split Squat: BW x 10 x 4

    Taking it easy today. Going rock climbing tomorrow.

    Work is still brutal. I wonder if I'll ever get used to this. Not sure how the other guys do it.


    Monday 12/14 (@Work)

    A1: DL off 1 Step: 225 x 5, 245 x 5, 275 x 5, 295 x 3
    A2: Ankle mobs: 10 x 4

    B1: Bulgarian Split Squat: 20lbs x 10 x 3
    B2: Cable Leg Curl: 30 x 10 x 3

    C1: Side Plank: 30 seconds x 2
    C2: Lying Knee-to-Knee Stretch: 30 seconds x 2

    Good session. Would like to be repping 315lbs pretty easily in the near future; especially since this is off a step. The GHR's are definitely helping my deadlift. Less lower back strain and more glute involvement.

    Oh yeah, had a crazy discovery this weekend. Friday night, my blood pressure was pretty high from a stressful week of work. I was browsing the internet after work and read some articles about the miracles of Vitamin D. Went to the store picked up some Vitamin D after dinner, and within 15 minutes, I felt dramatically better! Being a pretty cynical guy, I figured this was just a placebo effect. Next day, felt the blood pressure building up a little bit, popped a couple more pills and BAM, felt great. I've been taking these pretty liberally and been feeling great for the past 3 days. Doing a presentation in a couple hours and not feeling anxious about it. Is this really a miracle supplement? I will post an update after a couple weeks with a conclusion.


    Tuesday 12/15 (@Home)

    BW: 168lbs

    Warm Up

    A1: Alt. 1-Arm DB Bench Press: 50lbs x 10 x 3
    A2: Chin Up: BW x 6 x 3

    B1: 1-Leg Elevated Push Up: BW x 16 x 3
    B2: DB Row: 50lbs x 10 x 3

    C1: Side-Lying External Rotation: 10 x 2

    D1: 3-Point Extension-Rotation: 10 x 2
    D2: Side Plank: 30 seconds x 2

    Great back pump. With the rows, I supported myself on my GHR so that I could focus on retracting the scapula. Also loving the push ups. Can't believe I've neglecting them for so long.

    Will start monitoring my body weight.


    Wednesday 12/16

    Time to think about goals for 2010.

    - 170-175lbs bodyweight while maintaining "lower" body fat percentage.
    - Improve pull ups
    - Deadlift 405lbs
    - 70-80lbs dumbbell lunge
    - Keep back healthy
    - Keep knees healthy
    - Improve flexibility
    - Improve cardio
    - More variety of activities: climbing, hiking, biking, swimming, etc.


    Thursday 12/17 (@Work)

    BW: 168.5lbs

    A1: Lunge: 45lbs x 6 x 4
    A2: Chin Up: BW+20lbs x 3, BW+30lbs x 3, BW+40lbs x 3, BW+50lbs x 3, BW+40lbs x 3

    B1: Palloff Press: 30 seconds x 3 x 3
    B2: Lying Knee-to-Knee Stretch: 30 seconds x 2

    C1: GHR: BW x 8 x 5, BW x 10

    Eh, lunges felt shaky. Was forced to use 45s since the 40s were in use. Didn't really feel the correct muscles working due to lack of stability. Will go back down to 40s for a couple of weeks before moving up to 45s. I have a feeling going from 50s to 70s will be a long, painful, battle. I'm still in the "beginner gains" phase.

    Having a pull up contest with a buddy. Will compete end of January.

    GHR. Plan was to get up to 50 reps! Last set was to failure. Next stop: 100 reps. I'm going to mess with my knee positioning on this. I know that moving my knees up on the pad will stress my hamstrings a lot more. However, I don't want to give up the glute activation. I'd rather add resistance than move the pad closer if I have to give up glute activation.

    Adjusting to my new role at work now. Not sure if the vitamin D is really that good or not, but my stress levels are way down. Oh yeah, the presentation at work - wasn't nervous at all! Freakin crazy! Maybe I'm getting better at it? Maybe it's all because of the vitamin D?!?


    Friday 12/18 (@Work)

    Warm Up

    A1: 1-Arm Cable Press: 35lbs x 10 x 3
    A2: Chin Up: BW x 5, BW x 6, BW x 7

    B1: Push Up: BW+25lbs x 8 x 3
    B2: CS DB Row: 40lbs x 10 x 3

    C1: Cable External Rotation: 10 x 2
    C2: 3-Point Extension-Rotation: 10 x 2

    Nice easy workout.


    Monday 12/21 (@Work)

    A1: DL off 1 Step: 225 x 5, 245 x 5, 275 x 5 x 3
    A2: Ankle mobs: 8 x 3

    B1: Bulgarian Split Squat: 20lbs x 10 x 3
    B2: Cable Leg Curl: 30 x 10 x 3

    C1: Side Plank: 30 seconds x 2
    C2: Lying Knee-to-Knee Stretch: 30 seconds x 2

    During the deadlifts, I got a slight lower back pump on the left side. Need to concentrate on glute activation. Will stay at 275 until I get the form tighter and build up more strength in supporting muscles (trunk strength and grip strength).


    Wednesday 12/23 (@Home)

    A1: Push Up: BW x 10 x 3
    A2: Chin Up: BW x 8 x 3

    B1: 1-Leg Elevated Push Up: BW x 20 x 3
    B2: DB Row: 50lbs x 10 x 3

    C1: Cable External Rotation: 10 x 2
    C2: 3-Point Extension-Rotation: 10 x 2

    Nice easy workout. Working at home today.

    Reminder: Try some turkish get ups.


    Saturday 12/26 (@Home)

    BW: 169.5lbs

    A1: 1-Leg Elevated Push Up: BW x 20 x 3
    A2: Pull Up: BW x 8 x 3
    A3: Reverse Lunge: 40lbs x 6 x 4
    A4: GHR: BW x 8 x 6

    Damn, all the holiday treats are killing me. Need to clean up the diet after the holidays are over.


    Tuesday 12/29 (@YMCA)

    BW: 168lbs

    Sumo DL: 275lbs x 3 x 2
    Conventional DL: 275lbs x 3 x 2
    1-Leg 45* Back Extension: BW x 8 x 3
    Standing 1-Arm Cable Row: 10 x 4

    Back of left knee hurts when doing the back extensions. Maybe stretching hamstring too far.


    Thursday 12/31 (@Harvard)

    A1: Bench: 135lbs x 5, 155lbs x 5, 185lbs x 5, 205lbs x 3
    A2: Pull Up: BW x 5 x 4

    B1: CG Bench: 135lbs x 20

    C1: CS DB Row: 30lbs x 10 x 3
    C2: EZ-Bar Curl: 60lbs x 10 x 2

    Fun workout. Haven't benched in a long time. I wonder if I will be able to bench 225 by the end of January.

    Will add curls to the program. Haven't done them in years. I have a hunch that curls will help my pulling exercises.


    Tuesday 1/5 (@Home)

    BW: 169lbs

    A1: Push Up: BW+40lbs x 8 x 4, BW x 20
    A2: Pull Up: BW+40lbs x 3 x 4, BW x 10

    B1: Lying Knee-to-Knee Stretch: 30 seconds x 2
    B2: 3-Point Extension-Rotation: 10 x 2

    C1: Side-Lying External Rotation: 5lbs x 10 x 2
    C2: Reverse Fly: 10lbs x 10 x 3

    Nice workout with the weighted vest today. I don't remember ever doing 10 pull ups! Weighted works! I'm still recovering from a nasty cold too.


    Thursday 1/7 (@Work)

    A1: DL off 1 Step: 225lbs x 5, 245lbs x 5 x 3
    A2: Ankle mobs: 8 x 3

    B1: Bulgarian Split Squat: 20lbs x 10 x 2
    B2: Cable Leg Curl: 30 x 10 x 2

    C1: Side Plank: 30 seconds
    C2: Lying Knee-to-Knee Stretch: 30 seconds

    Abbreviated session. Busy day. Will be lifting a bit lighter for the next week. Also, I need to stick with deadlifting off steps for now. I'm not yet positive that I'm maintaining a neutral spine at the bottom of the lift.
    Last edited by debussy; 01-06-2010 at 09:58 PM.

  13. #1363
    Senior Member debussy's Avatar
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    Sunday 1/10 (@YMCA)

    A1: Bench: 185lbs x 3 x 5
    A2: Chin Up: BW+20lbs x 5, BW+30lbs x 3, BW+40lbs x 3, BW+30lbs x 3, BW+20lbs x 5, BW x 8

    B1: Cable External Rotation: 10 x 2
    B2: Standing 1-Arm Cable Row: 40 x 10 x 2

    C1: Lots o' rows:
    C2: DB Push Press: 70lbs x 3 (R), 70lbs x 1 (L)

    Finished off with some light cardio (walking and watching TV). The bench strength is pretty sad. I'd like to be doing easy sets of five.


    Wednesday 1/13 (@Work)

    A1: Reverse Lunge: 40lbs x 6 x 4
    A2: Pallof Press: 15 x (10 seconds x 3) x 3

    B1: GHR: BW x 10 x 5
    B2: 3-Point Extension-Rotation: 10 x 3

    C1: Lying Knee-to-Knee Stretch: 30 seconds x 2

    Man, my upper back is still sore from Sunday! Lunges were very strong today. I'll need to move up to 45lbs next session.

    Need to go back to the EC routine to get more filler stretches/drills. I'm starting to do the same ones over and over. Need more variety to keep things fresh.


    Thursday 1/14 (@Work)

    A1: Bench: 185lbs x 3 x 5
    A2: Chin Up: BW+20lbs x 3, BW+30lbs x 3, BW+40lbs x 3, BW+45lbs x 3

    B1: CS DB Row: 40lbs x 8 x 3
    B2: Push Up: BW+25lbs x 10 x 3

    C1: Standing 1-Arm Cable Rows: 30 x 10 x 2
    C2: Cable External Rotation: 10 x 2

    Damn, bench felt heavy. Pulling exercises are coming along nicely though. This is good progress.


    Wednesday 1/20 (@Home)

    A1: Reverse Lunge: 40bs WV+30lbs x 6 x 4
    A2: Back Extension: BW x 10 x 4

    B1: GHR: BW x 10 x 3
    B2: Lying Knee-to-Knee Stretch: 30 seconds x 2

    Man, the body is starting to get tight again. I need to stay more active. The crappy weather is draining my energy as well. The strength is there for 50lbs dumbbell lunge. Need to work on balance though.


    Thursday 1/21 (@Work)

    A1: Bench: 165lbs x 6 x 4
    A2: Chin Up: BW+45lbs x 3, BW+45lbs x 2

    B1: CS DB Row: 40lbs x 8 x 3
    B2: Push Up: BW+25lbs x 10 x 3

    C1: Standing 1-Arm Cable Rows: 30 x 10 x 2
    C2: Cable External Rotation: 10 x 2

    WTF, benching 165 shouldn't be this hard! At least the pulling felt good. Also need to watch my weight. I want to stay under 170lbs for the time being.


    Monday 1/25 (@Work)

    A1: DL off 1 Step: 225 x 5, 245 x 5, 275 x 5 x 3
    A2: Ankle mobs: 8 x 3

    B1: Bulgarian Split Squat: 20lbs x 10 x 2
    B2: Cable Leg Curl: 30 x 10 x 2

    C1: Side Plank: 30 seconds
    C2: Lying Knee-to-Knee Stretch: 30 seconds

    Low on energy. The quality and amount of sleep wasn't great last night.


    Wednesday 1/27 (@Work)

    A1: Push Up: BW+25lbs x 10 x 4
    A2: Chin Up: BW+45lbs x 3, BW x 5

    B1: CS DB Row: 40lbs x 10 x 3
    B2: Cable External Rotation: 10 x 2

    C1: Standing 1-Arm Cable Rows: 30 x 12 x 2
    C2: 3-Point Extension-Rotation: 10 x 3

    Rowing is getting stronger. I've neglected rowing for so long. Nowhere to go but up.

    Turned back the pressing. Wrist is bothering me for some reason.
    Last edited by debussy; 01-28-2010 at 08:23 AM.

  14. #1364
    Senior Member debussy's Avatar
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    Monday 2/8 (@Work)

    Circuit:
    Push Up on Med Ball: BW x 10 x 5
    Lunge: 20lbs x 6, 30lbs x 6, 40lbs x 6, 50lbs x 6 x 2
    1-Arm Cable Row: 30lbs x 10, 35lbs x 10, 40lbs x 10 x 2

    Pull Up: BW x 10
    GHR: BW x 10 x 5

    I'm going to stay with the 50lbs on the lunges. Need the left side to catch up.

    Took an unplanned week off from lifting. I was healing from my first try at snowboarding.


    Wednesday 2/17 (@Work)

    Circuit:
    Reverse Lunge: 20lbs x 6, 30lbs x 6, 40lbs x 6, 50lbs x 6 x 2
    Pull Up: BW+20lbs x 5 x 3
    Push Up: BW+25lbs x 10 x 3

    GHR: BW x 10 x 5

    Pretty strong today. These quick full body workouts are good.


    Monday 2/22 (@Work)

    A1: Standing 1-Arm Cable Press: 30lbs x 10 x 3
    A2: Standing 1-Arm Cable Row: 30lbs x 10 x 3

    B1: Push Up: BW+35lbs x 10 x 3
    B2: Chin Up: BW x 8, BW x 7, BW x 6

    Felt relatively skrong. Would have like 8 x 3 on the chin ups though. Thinkin about deadlifting this week if I feel good.

    Need to hit up the foam roller when I get home. Been driving my toy around too much lately... back is getting tight again. Haven't been consistent with the workouts and foam rolling either.


    Wednesday 2/24 (@Work)

    DL off 1 step: 275lbs x 5, 275lbs x 4, 275lbs x 3

    Random goodies: plank, side plank, K2K stretch, cable external rotations, etc...

    Felt kind of weak. I want to be doing 275lbs x 5 x 3 with no sweat.


    Saturday 2/27 (@Home)

    Renegade row: 20lbs x 3 x 8
    Push ups: ...

    I didn't know renegage rows were this hard! It's a full body exercise!
    Last edited by debussy; 02-27-2010 at 09:46 PM.

  15. #1365
    Senior Member debussy's Avatar
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    Monday 3/1 (@Work)

    Reverse Lunge: 50lbs x 6 x 3
    Cable External Rotation: 10 x 3
    Renegade Row: 20lbs x 10 x 3

    Cable Leg Curl: 30lbs x 10 x 3
    Side Plank: 30 seconds x 2

    Not too bad for having low energy. Once 50lbs feels easy on the forward and reverse lunges, I'll move up to 55lbs. This won't be for another month and a half to two months. Looks like 70lbs is within reach this year! The 405lb deadlift is going to be tough though. Damn these short arms.


    Tuesday 3/9 (@Work)

    A1: Reverse Lunge: 50lbs x 6 x 3
    A2: CS DB Row: 35lbs x 10 x 3

    B1: Cable Leg Curl: 30lbs x 10 x 3
    B2: 1-Legged Push Up: BW x 10 x 3

    Wow, felt weak. Didn't sleep Monday night. I think the effects of no sleep are still lingering.

    Should have used 40lbs on the CS DB row. Next time.


    Saturday 3/20 (@Home)

    A1: Push Up: BW+40lbs x 10 x 3, BW x 20
    A2: Pull Up: BW+40lbs x 3 x 3, BW x 8

    Looking to join a Muay Thai gym sometime soon. Finally feeling healthy enough to do something.


    Sunday 3/21 (@YMCA)

    A1: Lunge: 50lbs x 6 x 3
    A2: Pallof Press
    A3: Squat to Stand

    Reverse lunges are easier by far. Need to get strong doing forward lunges at 50lbs before I move up in weight. Will probably do some glute ham raises later tonight.


    Sunday 3/28 (@Home)

    A1: Lunge: BW + WV x 6 x 4
    A2: GHR: BW + 10lbs x 8 x 4

    B1: Push Up: BW + WV x 10 x 3, BW x 20
    B2: Pull Up: BW + WV x 3 x 3, BW x 8
    Last edited by debussy; 03-28-2010 at 03:29 PM.

  16. #1366
    Senior Member debussy's Avatar
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    Sunday 4/4 (@Home)

    A1: Reverse Lunge: WV + 50lbs x 6 x 4
    A2: GHR: BW x 8 x 6

    Will check out boxing gym this week.


    Thursday 4/8 (@Home)

    A1: Push Up: WV x 10 x 3
    A2: DB Rows: 50lbs x 10 x 3

    Did some cardio (running and jump rope)!!!
    Last edited by debussy; 04-08-2010 at 09:47 PM.

  17. #1367
    Senior Member debussy's Avatar
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    Two years later... and I've seen a few new things and learned a few new tricks.

    I'm doing relatively well and fairly optimistic these days. I'm weighing 177lbs, which is more than I'd like. Strength is way down of course, but that's fine for my current goals. Will give more of an update on my life as I post more. But let's get into the meat of this:


    Saturday 3/3

    10 minutes on elliptical

    Circuit 1 (4 rounds):
    KB Swing: 35lb x 20
    R Lunge: 25 x 5
    CS DB Row: 25 x 10
    DB Bench: 25 x 20

    Circuit 2 (3 rounds):
    RDL: 135 x 8
    Pull Up: BW x 5

    Felt good! Gonna be upping the cardio soon because I'm training for Mundials, which is being held early June. Oh yeah, hoping to lose 10 pounds by then. Wish me luck, because I'll need it!
    Last edited by debussy; 03-03-2012 at 03:18 PM.

  18. #1368
    Senior Member debussy's Avatar
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    Tuesday 3/6

    Pull up: BW x 5 x 5


    Thursday 3/8 - WFH:

    1200 Smoked Salmon, 1 Slice Bread, Cream Cheese, Bowl Cereal w/ Milk (a bad idea, I farted like a mad man all day)
    1630 Soup (Beets, Spinach, Chicken Broth, Snap Peas, etc.)
    2200 Smoked Salmon, 2 Slices Bread, 1 Cup Blueberries, 1 Scoop Berry SuperFood w/ OJ
    0000 Half Tuna Sandwich


    Friday 3/9 - WFH:

    1200 Soup (same as yesterday), 1 Scoop Berry SuperFood w/ OJ
    1630 Bread and Sliced Roast Turkey
    2100 Yogurt, Smoked Salmon, 1 Cup Blueberries w/ OJ, Bread
    0200 3 Slices Mozzarella Cheese


    Saturday 3/10:

    0930 Soup (same as yesterday), 1 Scoop Berry SuperFood w/ OJ
    1230 1 Slices Bread, Sliced Roast Turkey, Havarti Cheese, Yogurt
    1500 1 Slices Bread, Sliced Roast Turkey, Havarti Cheese
    2000 10oz prime rib, steamed vegetables, dinner roll, salad
    2300 Few pieces fried fish


    Sunday 3/11:
    1300 Noodles, Red Peppers, Onions, Mushrooms, Ground Pork
    Last edited by debussy; 03-11-2012 at 12:07 PM.

  19. #1369
    Senior Member debussy's Avatar
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    Monday 3/12

    Pullups: BW x 5 x 5

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