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  • Done with rehab time to build

    Had a good workout this am with the exception of endurance. Did chest this am.


    Exercises were bb inclind, db bench, hammer strength decline and cable cross overs all done 4 x 10. Good pump and mind muscle connection. Endurance is way down. Need to kick it up to get back to normal.
    Do or do not. There is no try!

  • #2
    Sounds like your heading in the right direction. You'll be back there in no time.

    laurie@controlledlabs.com

    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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    • #3
      Thanks for the support. My lifts are pretty damn week at this time but I know it will improve.
      Do or do not. There is no try!

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      • #4
        This am was back. Had a good workout and really worked up a sweat.

        Warm up
        Pull-downs and bb rows 2x15

        Working sets 4x10 each
        BB rows
        old school t-bar rows, close grip.
        db rows

        lat pull downs med. grip 3x10
        bent leg deads 3x8

        Had a solid workout. Weight lifted remains low and endurance is alot to be desired for. Ran short on time, due to lack of endurance, so had to cut pulldowns and deads to 3 sets only. Off work tomorrow, so I get to sleep in till 7am. Arms and abs tomorrow. Will start cardio as soon as possible.
        Do or do not. There is no try!

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        • #5
          an arms and abs workout... yuck (towards arms, abs = good)


          an arm only workout is a wasted workout IMO -- the arms are like 10% of your bodies muscle mass. .. spending an entire workout on that = 10% results..

          if your into "bodybuilding" in the competitive sense (or muscle dysmorphic), and find the quality of your living depends on the size of your biceps, than you may want to use some of your days training solely the arms.

          butt...in general you will get much better results --power, strength, endurance, /whatever your training goal is-- by focusing on large muscles through compound movements -- bench press, deads, squats, shoulder press, bent over rows, and esp. any&all olympic lifts. Other great ones are lunges, pushups, dips, pullups, chinups. than the isolation exercises (enter in the curls, flies, calf raises, etc.)


          It really bothers me / i hate kids that come into my wegitht training I class and think arms+chest is the way to success, especially when they tell me their goal is to improve at a sport!!

          /end rant

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          • #6
            Originally posted by jdiritto
            an arms and abs workout... yuck (towards arms, abs = good)


            an arm only workout is a wasted workout IMO -- the arms are like 10% of your bodies muscle mass. .. spending an entire workout on that = 10% results..

            if your into "bodybuilding" in the competitive sense (or muscle dysmorphic), and find the quality of your living depends on the size of your biceps, than you may want to use some of your days training solely the arms.

            butt...in general you will get much better results --power, strength, endurance, /whatever your training goal is-- by focusing on large muscles through compound movements -- bench press, deads, squats, shoulder press, bent over rows, and esp. any&all olympic lifts. Other great ones are lunges, pushups, dips, pullups, chinups. than the isolation exercises (enter in the curls, flies, calf raises, etc.)


            It really bothers me / i hate kids that come into my wegitht training I class and think arms+chest is the way to success, especially when they tell me their goal is to improve at a sport!!

            /end rant
            I totally hear what you are saying. In a way, I do suffer from body dysmorphic syndrome. I have always felt small for my size. And know matter how much I lift or how big I look it will always be to small. I have been battling it forever. Arm day also is due to lack of training time during working days. A usual schedule for me is up at 0400 gym 0430 shower 0540 and off to work until 1900. Also arm day gives me time to work rotator cuff and the much needed cardio. I really do appreciate the input and it is duelly noted. I always look forward to your advice and thanks for the help.
            Do or do not. There is no try!

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            • #7
              This am was arms and cardio. Had good session. Arms were pumped and ready to be beat down into an oblivion. Chest and back are sore from the prev. 2 days. So, they were worked real good.

              Warm up
              10 min tread
              2x10 straight bar curl and 2x10 v-bar push downs
              1x12 smith mach. reverse grip bench.

              Working sets. All are supersetted except for last sets are a giant set

              3x10 smith. mach. reverse grip bench/ez bar curls
              3x10 skull crushers/db curls
              3x10 straigt bar pushdowns/machine parallel curls
              3x10 kickbacks/db single arm preachers/ 3x15 decline crunches

              Work went well. Arms still feel full 3 hrs. post workout. Next 3 days will be off days due to gym's limited hours post hurricane. Hopefully all will return to nomral soon.
              Do or do not. There is no try!

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              • #8
                think stronger, faster, learner, more powerful -- not bigger

                pure size is not always a positive thing, and for the vast majority, rightfully so. 24" arms doesnt mean you'll be better at anything nor will it prevent cardiovascular disease later in life -- being fit, healthy, and in shape will though.

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                • #9
                  Hit shoulders abs and cardio to day.

                  Warm-up
                  10 min treadmill
                  2x15 bb overhead press front and behind split each set.

                  Working sets
                  bb overhead press 4x10
                  seated db raises 4x10
                  seated bent over db raises 4x10
                  shrugs 4x10

                  sit ups 3x15

                  Cardio was BFL style. Had a good solid workout but I am going to change to my prev. log style. The workout was given to me by Mr. Aries many moons ago.

                  Chest/Back cardio
                  Legs abs
                  Shoulders/arms cardio
                  rest
                  Repeat cycle.

                  Each working set is like this.
                  1x15
                  1x10
                  1x5 heavy weight
                  1x8-10. This set I added in myself. I call it teh pumper set to really get the muscles swole. 2 exercises each set. Really looking forward to starting to get my strength back. Thanks to JD I really sat back and examined my life and what I really need right now. So, its time to get iT ON!!!!!!!!!
                  Do or do not. There is no try!

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                  • #10
                    goal setting 101? haha =)

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                    • #11
                      Hit chest, back and cardio this AM. Workout was solid and very exausting. My endurance is really sucking but it is getting better. Here is how it went. Remember weight lifted is low so no baggin.

                      Warm up
                      Treadmill 10 minutes with rotator cuff warm ups.
                      bb bench 2x20x100

                      Working sets
                      bb bench
                      1x15x135
                      1x10x185
                      1x5x245
                      1x8x185

                      db incline
                      1x15x35
                      1x10x50
                      1x6x70
                      1x8x60

                      Back

                      Warm up
                      lat pulldowns 2x20x70

                      Working sets
                      1x15x100
                      1x10x120
                      1x6x150

                      bb row
                      1x15x100
                      1x10x135
                      1x5x185

                      lawn mowers
                      2x10x80

                      Cardio was BFL on elliptical runner. Chest and back felt good throughout. Lower back gave a little bit of trouble during bb rows but it subsided. Had to push it through cardio. Had a really good feeling about myself after it was all said and done. Hit the gym at 0430 and hit the shower at 0545. Tomorrow is leg day.
                      Do or do not. There is no try!

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                      • #12
                        Leg day this am. Felt a little drained this am due to staying up to late watching TUF.

                        Warms up
                        Treadmill 10 minutes
                        Standing seated leg press 2x20x90 with stretches in between

                        Working sets
                        Standing seated leg press
                        1x15x180
                        1x10x270
                        1x6x410
                        1x10x270

                        Leg ext.
                        1x15x70
                        1x10x100
                        1x6x140
                        1x8x110

                        Hammies and calves supersets

                        Warm up
                        Seated leg curls
                        2x20x70
                        Lying leg press toe raises
                        2x20xsled

                        Working sets
                        Stiff legged deads/Lying leg press toe raises
                        1x15x135/1x15x90
                        1x10x185/1x10x180
                        1x5x225/1x10x270
                        1x8x185/1x10x360

                        Seated leg curls/seated calf raises
                        1x15x80/1x15x25
                        1x10x120/1x10/70
                        1x6x170/1x5x115
                        1x8x120/1x10x100

                        Oblique crunches
                        3x10xbw each side

                        Could of went heavier on quads. Kinda felt it out today and look to increase the weight next workout. Chest and back feeling good this am. A little tightness but no doms.
                        Do or do not. There is no try!

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                        • #13
                          Today was rotator cuff and cardio day. Legs are sore and stiff but they loosened up about 2-3 minutes into cardio.

                          Rotator cuff done on cables
                          abduction and adduction
                          2x15x20
                          2x10x30

                          Cardio was BFL regiment. Had to really push it through cardio today. Unusually sleepy this am but tomorrow is a no work day so I'll be sleeping in. Getting a 2wk pass to 24hr fitness tomorrow am so, I might be switching gyms. Tomorrow will be shoulders arms and cardio.
                          Do or do not. There is no try!

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                          • #14
                            Went to club fluff and puff today aka 24 hr. fitness. Gym is about what to expect from it not alot of free weights but enough to put together a good workout. Today was shoulders and arms.

                            Warm up
                            10 min treadmill
                            2x20x30 db overhead press

                            Working sets
                            db overhead press
                            1x12x40
                            1x10x50
                            1x5x70

                            seated lat. raises
                            1x15x15
                            1x10x20
                            1x5x30

                            seated bent over raises
                            1x15x15
                            1x10x20
                            1x5x30

                            arms warm up
                            pushdowns
                            2x20x30
                            bb curls
                            2x20x30

                            more to come later
                            Do or do not. There is no try!

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                            • #15
                              you dont need alot of stuff for a good workout.

                              have you ever heard of burpies? =)

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