ole's summer workout

[ole]

not a solid day again today... idk- maybe my wisdom tooth comin in is messin me up? maybe i'm just havin an off week... maybe i'm just weak.. ha- maybe it's just crossin over training from the other work outs, back to these traditional ones.. idk- ANYWHO...

Seated shoulder press: 110#- 10 reps, 115#- 10, 7 reps
3 way shoulders: 15#- 2 sets of 10 reps, 20#- 1 set of 10 reps
Standing curls: 60#-10 12, 10 reps, 55#- 8 reps
Rope curls: 32.5#- 2 sets of 10, 37.5#- 10 reps
Strippers: 55#- 7 reps, 45#- 4, 35#- 10
Back Curls (3 way): 1 set with a 10# weight held out above my head, one set of 12 w/out
and then the machine where you sit, facing it- then like pull the arms of the machine straight back to your sides (my arms outstretched)... idk, i noticed your work out didnt have any back excersizes, so did the back curl things... and wanted something for my upper back (not even sure if that's what this works..... but seemed like it might a bit?) - buuuut, so i did a couple sets on there...
Abs: some hanging 'roll back' ones a buddy showed me.. only a few of them- couldnt hardly hang any longer! arms were dead! then just some leg lifts on like the stand for those and dips...

I don't know... looking back it wasn't a 'bad' work out.... but feel like i should be stronger... looking for BIG improvement this summer... (and question- u want me to move down 2 reps every week for my work outs, or every other week?)

[ole]

haha... weeeeell, megan isn't on here readin this normally... i just like sent her the link so she could read the one part... buuuuut- yeah, we'll all go out for somethin sometime and shit- you saved my roomate's ass!! (which yes, i'da been there to tryin back him up... but i didn't start anything!! haha..) and i know- yes- i still owe u for that tho!! haha

[Jared Enderton]

haha nah- that's what I am there for! I just saw some dude yellin w/ his shirt off the other day and it reminded me of that... idc. Yes- at first generally you are pretty damn tired and your strength isn't quite where it normally is, once you get used to the volume in the workouts ya get a little more used to it.

You can throw in Upright Rows, Regular Rows with a barbell, 1 arm DB rows, back ext. while laying on the ground...pullups, that kind of stuff for your back..uprightr rows will hit upper back, as will the others, can do lat pulldowns too...

Keep at it- you will adjust slowly, but surely haha- then your strength will breakthrough, trust me! and move it down 2 reps every week so week 1 12 reps, week 2 10 reps, week 3 8 reps, week 4 6 reps, week 5 back up to 12, etc etc

[ole]

haha... that's funny- you just look at him, shake your head, and think "idiot.. just like ole"? haha...

yeah... i'll see what feels right to throw in there... esp when i get back to gtown and have limited equipment... but thanks- i'll prolly do some 1 arm db rows and lat pull downs maybe... are "upright rows" just the standing ones on the platform.. with the bar like between your legs and the weight out in front of you? might try those.. have never really done them for a whole work out period....

and kk... i'm kinda doing 12 still this week, so i'll start dropin every week next week......

[ole]

5-28 (day 3)
close grip: 115#- 16, 14, 12
decline: 145#- 10, 12, 10
db bench: 55#- 10, 11, 12
Skull crushers: (not doin the 3-way ones.. have already done close grip, and elbow is kinda hurtin for last like month.. so only did normal) 75#- 10, 8, 8
dips: 7, 5
chin ups: 7, 6
finished work out with... ah... uncountable 12 ounce curls
-was happy with the day.. better endurance... even better this week though :-)

6-2 (day 1) - worked out at alde's.. thank you much for doin that til we can get back in the weightroom!! and sorry for workin out so late with your kids needin to go to bed.. didn't realize how late it was gettin (damnit nate, get off work sooner! haha).. and had to make-shift a few work outs.. but felt good.. real good!
bench: 160#- 16, 12, 12 (AWESOME to keep those up there instead of falling so fast like i have been!!.. probably going to boost the weight up to like 170 though, get the first reps down..)
Incline: 120#- 12, 12, 9
db bench: 50#- 11, 10, 12
flies: 40#'s- (too much.. first set was real bad, needed some help with a couple.. second a bit better) 6, 6
(then drove home.. so little 5-10 min break)
pull ups (off a low tree branch): 6, 5
tri's: did resistance- layin on my back with dad pushin my arms down.. me tryin to hold them up and then push his arms up.. imagine you'd've probably done that before probably..
push ups: 15, 13
v-ups: 25, 19, 6
abs: BUNCHA them...
idk, i was in the zone... felt good... had sort of a long break since thursday, and then not being able to get in monday... not sure.. good vibe in the room, real good encouragement, spose gettin a lil more use to the weight... felt damn good!
now takin the next couple days off work.. they're slow as hell and so instead of taking half days they're makin me take full... but so going to go work out tomorrow morning again.. hopefully feel good still!!

[Jared Enderton]

Nice workouts man- glad you guys got to train together. haha I've been there before with the resistance thing... I used to have Brandon Murray push like as hard as he could on the DB's when I was doing the 85's(cause those were the biggest DB's we had), and boy does that make it tough.. I'd still get quite a few reps- but the stability muscles just go crazy trying to fight it ha.

[ole]

you're nutz

[Jared Enderton]

you need any supplements? I am going to be ordering here really quick- just thought I'd ask you first.. any pre-workout drinks, protein, etc? Lemme know!

[ole]

na, i'm good- i'm 100% natural baby!! haha.. but no.. thanks tho!..

and yes- i slacked the last couple days of last week.. was in des moines one afternoon/night for Jeff Dunham (HILARIOUS!!), traveling all over the next for dental shit..... idk.. excuses- but did get good workouts at work and on the farm.. so did SOMETHIN at least... (pickin rock, tearin down fence, setting posts.. ect...)

As for today (6-8-09)
-Bench: 185#- 10, 7, 4 reps (boosted the weight up this time... felt about right first set.. was a bit disappointed in second.... and about completely embarrassed on last!! but bounced back)
-Incline: 45#'s- 12, 10, 15 reps (here is where i felt like i got used to the weight (hence the 15 ending reps) and felt better...)
-DB bench: 52.5#'s- 11, 10, 9
-Pull-ups: 7, 6.9 (found a spot kinda around the edging of his stairs... so one hand was around making like a 90 degree angle towards my body- was kinda awkward, but worked.. lil disappointed in my reps.. still waitin for that to increase!! [need to get some more full weeks of workouts in tho too!!])
-Tri's- don't have the rope machine.. so did a super set of french curl (75#) and then took at 40# dumbell and did like the resistance type lift with it.. pumped up from forehead- straight up.. did sets of 10, 10, 7
-Push ups: used ryans Perfect Pushup thingers... did 2 sets of 15... then as i did my second set (tired as HELL!) a song came on and pumped me up... so shadow boxed thru it all.... (was down there by myself by this point in the workout) and at the end of that (dead).. but still got in another set of 15.. (was happy with that... then was TRULY dead... did the last one slow, burn-out sort.... laid on the floor for a min
-v-ups: just did one set of 25...
-abs: half ups and leg lifts (mixing in straight, left, right... straight, right, left..... with both each rep)

overall... felt good...... can tell i'm headin in right direction!.. goin to check out what max bench should be, now that i've got it down to a bit lower reps on first set!.. hahahahaha- 245.. yeah right! last time i maxed was at end of first semester.. didn't quite get 225, no way am i up to 245!... buuut 10 reps is still quite a few for it to be TOO accurate.. I'll probably do 185 again on day 3 this week.. then bump it up to 195 or even 200 for next week.. idk maybe more? cuz actually next week i should be down to 6 rep sets... idk, what do you think?

[alde]

Just thought I'd let you know Rich apparently is getting one of those cable machines like the school from a guy. It might be a week or so but sounds like we are going to get that and I'll pry put it in the garage. Should be good for tricep pushdowns, flies, cable curls, etc. By the way good job on the bench!

[ole]

sweet! and thanks!.. had a little bit of a hard time getting pumped up today... but lifted alright..
-DB Seated shoulder press: 50#- 8, 8, 8
-3 way shoulders: 20#- 8, 8, 8
-preacher curl: 65#- 12, 9, 7 (little weak.. but didnt do bicep last week...)
-seated DB curls on incline bench: 20#- 12, 12, 13
-strippers: 55#-9, 45#-10, 35#-13
-abs: did some freestyle v-ups.. haha, just like bringing my legs up into like a crunch position and back extended out instead of keeping my legs straight.. then hittin side to side too..

[Jared Enderton]

slowly rise the weight up.. I wouldnt go more than 2 reps at a time.. even if you are not on the pace.. slowly move the reps down.. don't jack the weight up too much at once.. you won't be used to it.. the point is so you slowly move the reps down you slowly move the weight up and adjust to the weight over time- not at once(because it doesn't work like that haha).

[ole]

yeah... i was just upping my weight TOO s.l.o.w.l.y.... but so now i'm startin to get how my body is liftin... all last year we just kinda kept it the same reps.. just barely upping the weight every couple weeks.... i like this approach better ha... go for 6 reps next week, then you think i should go a week of 4? or just bump back up to 12 (for 2 weeks out from now..) i wasnt really planning on maxing completely again until end of the summer, or should i do it quick at the end of each cycle?

[ole]

6-12

-close grip bench: 135#- 15, 12, 11 reps (needin to up that weight.. havent had this in any of my workouts before .. and have missed a couple friday workouts, sooo still kinda figurin out my weight here..)
-DB incline bench (cuz we dont have a decline right now unfortunatly): 52.5# (got some little magnetic things to stick on to the dumbells... they're pretty cool. ha) 9, 7, 7 reps (little disappointed in that.. wanted more)
-DB bench: 52.5#- 12, 12, 10 reps (which is better than monday's was... so got me back into it a bit!)
-skull crushers: 80#- 7,9,8 (hard keepin form with heavier weight!)
-dips: 13, 7 (still whenever i do dips i always think of back to when the weight room was in the shop.. in that back room you had ...... what was it? like a 25? etched on the wall right behind it... lookin u in the face, makin u push til u got there!.. ha, i actually mentally recreate that image often during my lifts... like last set, get in position (on the bench or w/e), grab my weight, and then set the number on the wall to my goal and f'n rep it out! ha.. idk, works for me)

[Jared Enderton]

Nice workout Ole. You are hitting some good #'s this early into the cycle. You are doing it absolutely right- error on the light side of the reps... and work your way up. That is awesome you are hitting better #'s with the DB's too even after all that work. I told ya- this program doesn't know how to fail!

I do remember that.. yeah, it was 25 I believe right at eye level. It is a very good method... It is so easy to just quit when it gets difficult. It's so much easy just to set the weight down and rest. Setting a # makes your workout measurable and makes you try to get more reps every time.

That is why it's awesome to have training partners to be able to do that kind of stuff too. Cause they ask how many reps you want- and then you have to give a #, whereas ifyou are lifting alone some ppl just lift til whatever rep they want.

Keep doing it...whatever it takes to push past the pain barrier!