ole
Junior Member
Posts: 64
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Post by ole on Oct 10, 2010 20:20:54 GMT -5
Yeah.. I shoulda tried that.. prolly will try that if I forget it again.. But yeah- I've been goin like right at 3.. so busiest time pretty much, but works the best for me- or sometimes (like tomorrow for bench) I wait til 4 or so sometimes.. we'll see. So yeah- if you wanna come work out that'd be sweet! Or yeah.. I got a pretty slow week homework wise.. so yeah- if ya wanna do somethin lemme know!
10/6 DB Seated Shoulder Press: 55'sx 8,7,5 Pull Ups: 4, 3 Chin Ups: 7, 5 Skull Crushers: 55# x10,10,10 Upright Rows: 55# x10,10,10 Lat Pulldowns: 90# x10, 10, 10 Preacher Curls: 45# x10,10,9 Wrestling Plate hold: 30 seconds x3 DB Curls: 12.5'sx25, 10'sx25
10/9 CLose Grip Bench: 120# x12, 12, 8 Incline Bench: 80# x10, 10, 8 DB Bench Press: 55's x8, 8, 7 Tricep Pushdown: 80# x10, 10 ,10 Flies: 30's x10, 10 ,10 Push ups: 20, 17 DB Curls: 17.5'sx15, 17.5'sx15, 17.5'sx15, 15'sx15, 15'sx15
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ole
Junior Member
Posts: 64
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Post by ole on Oct 18, 2010 22:14:36 GMT -5
10/11 Bench: 160x 11, 9, 7 Decline: 47.5's x14, 12, 12 DB Bench: 55's x 11, 10, 9 Dips: 11, 8 Skull Crushers: 55x 6, 6, 6 Back x3 Abs: big ball and push thru's
10/13 -Seated Shoulder Press: 60's x 6, 4, 4 (Bad form.. stickin with 60's next week too and droppin to first set of 5) -Pull Ups: 4, 5 -Chin Ups: 7, 6 -3 way shoulders: 17.5's x 6, 6, 6 -Upright rows: 65x8, 8, 8 -Lat pulldowns: 95# x8, 100#x8, 100# x8 -Preacher Curls: 50x8, 8, 8 -Plate Hold: 30 secs, 30 secs, 30 secs -Attempted 7's: 30#bar for the first 3 ways (full, lower half, upper half) then couldn't even do 2 more full ones
-------Missed the third workout for the week
10/18 Bench: 170x9, 8, 7 Decline: 50's x14, 12, 11 DB Bench: 65's x7, 5, 5 Dips: 9, 7 Skull Crushers: 65's x5, 5, 5 Abs: Big Ball and push thru's w/6# ball Back x3
---------------------- Couple things: ha, I switched dips and skullcrushers around so my tri's weren't as dead when I went to do dips... lol -bench is feelin great... i'm real happy- should be pushin about 220 max, so my goal for the end of the program here (thanksgiving) is 2 plates on both sides. Exactly about this same time 2 years ago I was basically at the same point.. just gotten back hard at the weights that semester and worked up and JUST BARELY didn't get it.. so- gotta now! (I was lookin- I'll start back over doin 12 rep sets next week again.. then by the time I work back down it will end at the last week of class before Thanksgiving break.. so then idk if you and me could get into the high school weight room or somethin and I could max out that like tuesday maybe? And then we could go wrestle with the high schoolers? just a thought)
-I've been doing those bicep holds (like we did in h.s. wrestling) as one of my 3 bicep workouts on day 2 as well- but realize it's kinda like 2 burn-out workouts back to back.. not sure your thoughts on that?
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Post by Jared Enderton on Oct 19, 2010 8:27:46 GMT -5
We can talk about that thanksgiving break thing later... I can get you in the wt. room for sure though. I actually won't be back home for break sadly enough. On the 2 burn out workouts back to back... why not? haha in wrestling we used to do it all the time, I Say go for it if you feel recovered enough.
You can definitely do 225 soon, it's good to see your strength coming back by the way.
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ole
Junior Member
Posts: 64
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Post by ole on Oct 22, 2010 16:58:24 GMT -5
10/20 Seated Shoulder Press: 60's x6, 6, 5 Pull Ups: 5, 5 Chin Ups: 7, 4 3-way shoulders:20's x5, 5, 5 Upright Rows: 65x6, 7, 7 Lat PUlldowns: 110x6, 120x6, 115x6 Preacher: 55x6, 6, 6 Plate carry x3, 30 secs- 30 sec breaks 7's curls
10/22 - at Health Beat Close grip bench (DB): 50's 3x6- had to do them really slow to get a decen burn (cuz no Barbells and 50 is the highest DB's) Incline Bench: 50's 3x8 DB Bench: 50's 3x8 (slow and twist) Tricep pushdowns: 110- 3x6 flies: 35x6, 40x6, 40x6 pushups: 30, 20 DB curls: 15's- 5x15 Abs: Big Ball and Decline Bench
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Post by Jared Enderton on Oct 24, 2010 11:04:01 GMT -5
LOL "at Health Beat"
That place is cute, but good workout despite the location!
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ole
Junior Member
Posts: 64
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Post by ole on Oct 24, 2010 23:39:18 GMT -5
eeeeeehh... decent workout.. ha- started off shitty (with lack of facilities aaaand, I was still workin off my hangover.. lol) but yeah.. ended good!
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ole
Junior Member
Posts: 64
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Post by ole on Nov 1, 2010 15:23:59 GMT -5
Good News! - my roomate Drew is gonna start liftin with me next week... I just showed him how to get on here.. so he's gonna make a thinger here soon. He's just gonna start this workout with me through this semester.. but then next semester he's gonna be hopin to throw some more weight back on and get ready for some like intermural/club hockey stuff.. So we'll be lookin for a plan for somethin like that.. 3 days/week again- so yeah, sweet!
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ole
Junior Member
Posts: 64
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Post by ole on Nov 10, 2010 20:42:34 GMT -5
Hey.. so I hit the weights the last couple weeks.... but just hadnt updated stuff on here- So I'll just skip to this week (Drew's been liftin with me both Monday and today... he's startin weak.. like half my weight on a lotta things... but he'll gain REAL fast.. so exciting!)
11/8 Decline Bench- 50'sx 14, 14, 14 Bench- 185#x8, 6, 5 DB Bench- 65's x10, 8, 7 Dips- 11, 9 Skullcrushers- 60x 6, 6, 6 Back Abs
11/10 Seated Shoulder Press: 50's x8, 6, 6 Pull Ups: 6, 4 Chin Ups: 6, 6 3 way shoulders: 20's x 8, 8, 8 Upright Rows (cable): x8- 70#, 90#, 100# Lat Pulls: 100x 8, 8, 8 Preacher Curls: 25's x8, 8, 8 Cable Curls:x8- 60#, 50#, 50# Curl Burnout: x6- 20's, 15's, 12.5's, 10's
Monday was the best I ever felt... pumpin big weight, felt great all through the workout and leaving Wednesday.... not so much... dunno why- but didn't feel that great (and again, it was in Health Beat... but just wasn't liftin the best.. idk)
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Post by Jared Enderton on Nov 12, 2010 19:42:42 GMT -5
Awesome to hear about the workout partner! Man, I wish more than anyone that I had someone I could lift with EVERY session. you just need a lifting partner sometimes. Great to hear about the workouts, and don't worry about wednesday not going so hot. We all have those days. Rather look at that you were a beast on monday
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ole
Junior Member
Posts: 64
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Post by ole on Jan 20, 2011 15:33:28 GMT -5
Hey dude... just tryin to get back in the rec a bit here... Between Thanksgiving break and Christmas break I was only in there a few times.... and then really nothin during Christmas except goin in to wrestle at high school practice.. So last week I got into the Rec once... just kinda did some light lifts to get back into the swing of things....... Then Tuesday I lifted pretty hard, but low weight with high reps.. and I've been SORE AS HELL! haha... maybe I shoulda eased into it more... but today I just lifted again and I'm pretty dead! ha, actually about got sick at the end of this workout today! like... was a GREAT workout... but think I'm gonna pay for it.. ha, but the good hurt :-)
Anywho: 1.18 -DB Bench with the twist for triceps- 3x15 -Seated cable rows (not sure what they're called)- 3x15 -Seated shoulder press- 3x15 -Lat pulldowns- 3x12 -Flies- 3x15 -Rows- 3x12 -Push Ups- 2x max -Kettle Bell Figure 8's
I was tryin to burn out mostly my chest, and then just hit back and shoulders too... but ended up KILLIN my back and lats.. been sore as hell all week!
1.20 -Cable Curls- x15, x12, x10.. just kept upping the weight.. -Preacher Curls- 3x10 -Skull Crushers (3 way)- 3x12 -Partials Curls (full, bottom half, top half, full)- 2x7 -Tricep pushdowns (superset)- 3x12 -Curl burnout- 20#x7, 15#x7, 12.5#x7, 10#x7
and feelin great!
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Post by Jared Enderton on Jan 20, 2011 18:56:04 GMT -5
Glad to see you back on it seriously. I'll give you a call tonight but those are some good workouts dude. and ease into it? No way... go big or go home
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ole
Junior Member
Posts: 64
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Post by ole on Jan 24, 2011 2:46:55 GMT -5
1.21 -Standing Shoulder Press -2 way shoulders -Bench -DB Bench -Flies
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ole
Junior Member
Posts: 64
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Post by ole on Jan 24, 2011 17:34:32 GMT -5
1.24.11 -DB Bench w/twist -Flies -Bench -Reverse Flies -Lat pulls (forward) -Lat pulls (reverse) -Back Extensions -Abs
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Post by Jared Enderton on Jan 24, 2011 23:46:33 GMT -5
There ya go. Way to man back up. Haha jk but seriously keep at it
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ole
Junior Member
Posts: 64
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Post by ole on Feb 6, 2011 0:43:41 GMT -5
1.26 -cable bicep curls -preacher curls -skull crushers (3-way) -tricep ext (superset) -bicep 7's
1.28 -Standing Shoulder Press -2 way shoulders -Bench -DB Bench -Flies -Abs
1.31 -DB Bench w/twist -Flies -Bench -Reverse Flies -Lat pulls (forward) -Lat pulls (reverse) -Back Extensions -Abs
2.3 -cable bicep curls -preacher curls -skull crushers (3-way) -tricep ext (superset) -bicep 7's -abs
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