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Thread: Done with rehab time to build

  1. #1
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    Default 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. #2
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    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).

  3. #3
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    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!

  4. #4
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    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.
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  5. #5
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    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

  6. #6
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    Quote 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.
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  7. #7
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    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.
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  8. #8
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    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.

  9. #9
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    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!!!!!!!!!
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  10. #10
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    goal setting 101? haha =)

  11. #11
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    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.
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  12. #12
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    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.
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  13. #13
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    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.
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  14. #14
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    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
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  15. #15
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    you dont need alot of stuff for a good workout.

    have you ever heard of burpies? =)

  16. #16
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    Quote Originally Posted by jdiritto
    you dont need alot of stuff for a good workout.

    have you ever heard of burpies? =)
    yep
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  17. #17
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    Arms and abs went like this

    Smith machine reverse grip supersetted with db curls
    1x15x110/1x15x15
    1x10x150/1x10x25
    1x5x210/1x5x40

    Skullcrushers/ez bar curls
    1x15x45/1x15x15
    1x10x60/1x10x20
    1x8x80/1x8x80

    kickbacks/db preachers
    1x15x15/1x15x20
    1x10x20/1x10x25
    1x5x30/1x5x45

    Abs were leg lifts on roman chair. Had an overall good workout. Tryin to get used to the place will take a week or two. The good thing about less equiptment is more creative or just good old standard exercises.
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  18. #18
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    burpies with a DB w/stand up
    burpies with a DB + pushup
    burpies with a DB standing into a military press
    burpies with a DB row
    burpies with a broad jump
    and u can do a frogger with all th e above -- its a burpie where the feet go outside the hands

    rediculous full body thermogenic workouts

  19. #19
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    Solid workout this AM. Only did 7 min. cardio due to time restraint.

    Warm up
    10 min treadmill
    bb incline 2x20x95

    Working sets
    bb incline
    1x15x135
    1x10x175
    1x5x105
    1x8x165

    db bench
    1x15x40
    1x10x55
    1x7x70
    1x8x55

    Back
    Warm up
    Lat pulldowns
    2x20x60

    Working sets
    bent legged deads
    1x15x135
    1x10x185
    1x5x225-need to up the weight here

    Lat pulldowns wide grip
    1x15x100
    1x10x130
    1x5x180

    Hammer Strength low pulls weight is per side.
    1x10x90
    1x10x115

    Chest was solid. Had a good deep stetch on both lifts. Endurance was very poor today. Prob. due to poor diet over weakend. Tomorrow is legs.

    Worked out at 24hr fitness again today. Prob. be switching to 24hr because it will be better for the wifey.
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  20. #20
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    Hit legs and abs this am. I know you want to here about it so here it goes.

    Warm up
    10 min cardio
    leg press
    1x20x90
    1x20x180

    Working sets
    Leg press
    1x15x360
    1x10x450
    1x8x630
    1x8x720

    Leg ext. different mfg. machine so weights are up.
    1x15x100
    1x10x120
    1x8x200
    1x5x230

    Hammies
    Seated leg curls/seated calf raises
    warm up 1x20x60/1x20x25
    working sets
    1x15x100/1x15x90
    1x10x150/1x10x135
    1x5x220/1x5x180
    1x8x200/1x8x135

    Lying leg curls/standing calf raises
    1x10x100/1x10x110
    1x10x120/1x10x110
    Do or do not. There is no try!

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