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Post by gman on Nov 13, 2006 19:02:35 GMT -5
Currently I am doing the Art of Waterbury. I am in my third week of the routine. For those of you who are interested, here is a link to the routine. www.t-nation.com/findArticle.do?article=05-115-trainingI don't always follow the routine to a tee. This was todays routine. Monday 14Nov06 A1 Weighted Chins 5sets of 4 with 12.5 IBS, 5sets of 3 with the same weight A2 Push press 10Sets of 3 with 50LB dumbbells Rested about 60sec between exercise A1 and A2 B1 Machine glute ham raise. 8sets of 3 with 80IBS. Good mornings 75LBS 2 sets of 3. Good mornings do hurt my lower back a little so, I go light on these. B2 Donkey Calf raises 10 sets of 3 with 280LBS. C1 Weighted dips 50LBS 10sets of 3 C2 Cable crunces 4 sets of 10-12 reps. Most of the time I keep the rest between A1-A2, B1-B2 and C1-C2 about 60-70 seconds. I may reduce the rest period depending on how much time I have.
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Post by gman on Nov 15, 2006 17:38:02 GMT -5
Wed 15Nov06 Squat 170 3x12 Seated cable rows 80x12, 90x12, 100x12 Flat dumbbell press 65 3x12 Tricep cable press downs 150 3x12 External rotations 20 3x12 Squats were between parallel and ATG.
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Post by gman on Nov 18, 2006 19:31:24 GMT -5
Friday 17Nov06 A1 Front squat 150 5x5 A2 Barbell curls 75 5x5 B1 Incline Hammer press 188x4, 183 4x5, 178 1x6 B2 Machine calf raise 240 6x4 Hang cleans 95 4x6 1 arm dumbbell raise 45 2x6 lying 2 arm dumbbell ext 35 5x6
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Post by gman on Nov 20, 2006 11:31:18 GMT -5
20Nov06 A1Push press 105 5x4, 5x3 A2Chins/pullups various grips W/12.5 LBS 10x3 B1Weighted hyper 45LBS 5x3 Leg curls 150 5x3 B2 Donkey calf 280 10x3 C1 Weighted dips 55LBS 10x3 C2 Bench side bends 6x7
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Post by gman on Nov 22, 2006 18:20:14 GMT -5
22Nov06 Today we had our semi-annual Navy PRT, which consits of sit and reach curlups for 2min, pushups for 2min and a 1.5 mile run. I did 80 curlups in 2min. Not my best. 60 pushups, but I stopped at the 1min mark and ran a 11:50 mile and a half. Not my fastest run. I hardly ever run. We finished the PRT at about 10:00. I decided to do a homeworkout with those workout cords/bands. I did the workout around 2:30. 1 Legged split squat 2x20 Seated rows 1x25, 1x22 Pushups- with the cord around my upper back 1x25, 1x20 Kneeling 1 arm tricep ext 2x20 Standing external rotations 2x20.
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Post by Tim Wescott on Nov 23, 2006 9:43:51 GMT -5
Interesting stuff Grant,and completely different than the routines I`m used to seeing.
How is your progress,and do you like this type of training?
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Post by gman on Nov 24, 2006 15:44:32 GMT -5
My progress has been okay. I think my weak link is my lower back, so my squat pondages do suffer a bit as do my deads. I do like this type of training. Because it is mostly a fullbody workout with different rep ranges, each muscle group is getting hit equally and with alttle bit different stimulus.
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Post by gman on Nov 25, 2006 21:40:21 GMT -5
Saturday 25Nov06 A1 Front Squats 150 2x6, 1x4 (used cross arm grip), 1x6 all sets were very hard. A2 Hammer curls 35 4x6 Incline barbell press 145 3x6, 1x4. I am trying to tuck my elbows in. I am used to flaring my elbows out C1 Power cleans 115 3x6, High pulls 115 1x6. Still trying to get the technique down C2 Decline 2 arm dumbell tricep ext. 35 4x6
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Post by gman on Nov 27, 2006 19:58:11 GMT -5
Monday 27Nov06 For a few weeks I will be doing a full bodyworkout consisting of 6sets, 6reps and 6 exercises on most days. The only exception is abs and calfs. I will not be doing any backsquats or deadlifts. I want to stress my lower back as little as possible.
Bulgainan split squat w/25LB dumbbells 6x6 Chins/pullups on gravitional machine BW 3x6, with 20LBS of help 3x6 dips with 25LB plate 6x6 Standing dumbbell shoulder press 35LBS 6x6 Machine preacher curls 2arm concentric 1 arm eccentric 50 LBS 3x6, 40LBS 3x6 Incline situps w/12 medicine ball 3x15. Rest time between each set was about 45 sec
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Post by gman on Nov 29, 2006 15:40:21 GMT -5
Wed 29Nov06 Weighted hypers w/35LB plate 6x6. Came up fully extend so my hamstring would also get worked. Isolat low rows 98 6x6 Dumbbell incline pres 50 6x6 Dumbbell upright rows 25 6x6 Tricepress downs w/V attachment 140 6x6 1 legged calf raise 45 6x6 45 sec. rest time between each set.
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Post by Tim Wescott on Nov 29, 2006 18:27:44 GMT -5
6 sets of 6 reps.......an old Vince Gironda type routine!!
Nice one Grant!
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Post by gman on Nov 29, 2006 19:08:18 GMT -5
Thanks. In the past I did a modified 8x8. I liked that routine, but wanted to try something a little different. I feel the 6x6 is not nearly as taxing...yet. I do plan on reducing my rest time by 5 sec. each week.
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Post by gman on Dec 1, 2006 19:02:49 GMT -5
Friday 1Dec06 Front Squats 105 6x6 challanging weight, but not too difficult bench press 135 6x6 pullups/chins various grips bw 3x6, weight assisted 20lbs 3x6 standing military press 75 3x6 behind the neck 75 3x6 not too difficult hammer curls 25 6x6 cable crunches 150 3x15. Again rest time was about 45sec between each set.
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Post by gman on Dec 4, 2006 13:15:24 GMT -5
Mon 4Dec 06 Weighted hypers 40LBS 6x6 Hammer machine iso rows 103 6x6 Weighted dips 27.5 6x6 Dumbbell high pulls 30 6x6 Machine preacher curls 50 6x6 (two arm concentric 1 arm eccentric) Donkey calf raises 200 3x12
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Post by gman on Dec 6, 2006 20:24:56 GMT -5
Wed 6Dec06 1legged bulgarian split squats w/30LB dumbbells 6x6 Pullups/chins bw 3x6 weight assisted 20lbs 3x6 Incline dumbbell press 55 6x6 Standing dumbbell press 35 3x6, 30 3x6 Decline dumbbell trice ext. 25 6x6 Ab work.
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Post by Vikingjoe93 on Dec 6, 2006 20:28:38 GMT -5
Looking good grant, i wish i could do a friggin pullup. My 50 extra pounds of fat are keeping me earthbound
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Post by TNA on Dec 7, 2006 8:05:21 GMT -5
Looks great Grant! Good job buddy!!!!
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Post by gman on Dec 8, 2006 12:23:18 GMT -5
Looking good grant, i wish i could do a friggin pullup. My 50 extra pounds of fat are keeping me earthbound Just keep trying. I assume you have tried the gravitaional/weight assisted pullup machines.
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Post by gman on Dec 8, 2006 12:24:10 GMT -5
Looks great Grant! Good job buddy!!!! Thanks for the encourgement.
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Post by gman on Dec 8, 2006 12:27:23 GMT -5
8Dec06 Woke up at 4:00 A:M and worked out at 5:30. Today I did exercises I have not done in a while, so I had to estimate the amount of weight to use. Pull throughs 90LBS 6x6 next time go heavier Seated cable rows 90 4x6, 100 2x6 next time use 100 6x6 Bench press 140 6x6 Rear delt machine flys 80 6x6 next time go heavier Lying rope curls 110 6x6. Behind the back tricep press downs 120 6x6
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