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Post by mrky03 on May 1, 2008 17:53:54 GMT -5
Way to bring it on! I've noticed that I can only deadlift effectively everyother back workout. I'm recovering from some inflamation in my lower back right now. I think I over tax my low back doing squats, sldl, bent rows, regular deads all in the same week. I'm starting to rethink a few things recovery wise.
Good training and intensity!
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Post by chokeonstrength on May 4, 2008 21:41:28 GMT -5
Way to bring it on! I've noticed that I can only deadlift effectively everyother back workout. I'm recovering from some inflamation in my lower back right now. I think I over tax my low back doing squats, sldl, bent rows, regular deads all in the same week. I'm starting to rethink a few things recovery wise. Good training and intensity! I feel the exact same way bro.
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Post by chokeonstrength on May 4, 2008 21:41:41 GMT -5
I am finally home from an absolutely amaizng weekend away in Aurora New York. On Cayuga Lake. Stayed at my friends uncles house. An 8 million dollar home custom built. With over 10 60 inch Flat Screen Samsung HD Tv's. Like 12 Washrooms, 30 Rooms... It was just, mind blowing, right on the lake, a custom gym in the basement with a sauna.. And just, wow.
What a relaxing trip. I decided to take that weekend to unwind and rest my lower back. Now I feel like a billion bucks, and I cannot WAIT to have a good nights sleep, wake up nice and early, eat a hearty breakfast and then go to battle with the Iron!
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Post by chokeonstrength on May 5, 2008 10:56:21 GMT -5
05/05/08
Upper Body Power Day: Deload
Monday
BB Bent Over Row - 3 sets Intensive Squeezes, 100% of the pull at the elbows. Semi-Wide Grip Pullups (A change of pace) 3 x 10 BW + 10lbs x 2 sets, BW 3rd set Incline DB Press - 3 sets Intensive Contractions, 100% of the push explosive. DB Flyes - 2 x 10 70's - Full ROM. DB Shoulder Press (Standing) - 3 x 5 Very explosive pump created in shoulders. DB Curls (Standing) - 2 x 6 55 lbs, 45 lbs Skull Crusher on Decline Bench - 2 x 8, 4 115
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
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Post by mrky03 on May 5, 2008 18:31:56 GMT -5
Great workout! How long have you been training your upper body all in one workout?
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Post by chokeonstrength on May 6, 2008 11:13:20 GMT -5
Great workout! How long have you been training your upper body all in one workout? Upper body all in one workout - 3 months. Since February. Upper Body Lower Body Splits is what seems to be my current routine. Though it will be switching up. 06/05/08 Lower Body Power Day: Deload TuesdaySquats - 3 x 5 Deload weight, focused on 6 second negatives, and 4 second positives. Leg Extensions - 2 x 10 - High focus on squeeze at the top with slight pause. Slow negative. 230 lbs BB Good Mornings - 3 x 5 Switched this with the SLDL for a bit. Didn't focus on weight, this is something I want to perfect for best benefit. 165 Standing Calf Raise - 3 x 8 Tempo - 2/2/1 375 Seated Calf Raise - 2 x 8 190 x 8 180 x 8 Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR
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Post by chokeonstrength on May 7, 2008 15:22:56 GMT -5
07/05/08
HIIT/Abs
Wednesday
HIIT 5 Minutes Warm Up 18 Minutes of Hell. 20 Minutes Cooldown
Abs Serratus Crunches 60 lbs
Cable Crunches 140 lbs
Straight Leg Lifts
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Post by mrky03 on May 7, 2008 16:56:51 GMT -5
07/05/08 HIIT/Abs WednesdayHIIT5 Minutes Warm Up 18 Minutes of Hell. 20 Minutes Cooldown AbsSerratus Crunches 60 lbs Cable Crunches 140 lbs Straight Leg Lifts Don't you just love it??? lol Good work!
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Post by intenceman on May 8, 2008 1:31:10 GMT -5
Good stuff! Keep it up!
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Post by fit on May 8, 2008 6:17:18 GMT -5
looking strong!
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Post by chokeonstrength on May 8, 2008 19:59:53 GMT -5
07/05/08 HIIT/Abs WednesdayHIIT5 Minutes Warm Up 18 Minutes of Hell. 20 Minutes Cooldown AbsSerratus Crunches 60 lbs Cable Crunches 140 lbs Straight Leg Lifts Don't you just love it??? lol Good work! Hahaha, thanks bro, and yeah man. It brutalizes the legs
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Post by chokeonstrength on May 8, 2008 20:00:12 GMT -5
Thanks a lot man. I aint givin up ever!
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Post by chokeonstrength on May 8, 2008 20:00:36 GMT -5
I try my absolute best bro. 08/05/08 Upper Body Hypertrophy Day ThursdayBent Over BB Rows - 3 sets T-Bar Rows - 3 x 10, 10, 10 Pure focus on exercise execution 215, 220, 225 (Squeeze at top) Semi-Wide Grip Pullups (Weighted) - 3 x 12, 12, 5 - 4 - 3 Pulldowns - 2 x 15 DB Incline Press - 3 sets Hammer Strength Wide Grip Press - 3 x 10, 10, 10 360, 355, 350 Cable Crossovers - 2 x 15, 12 70 DB Military Press - 3 sets Lateral Raises - 3 x 12, 8, 10 40's, 35's, 30's Biceps Did Seated Incline DB Curls 3 x 10, 8, 6 35, 35, 30 Skull Crushers Decline - 3 x 10, 8, 6 110, 110, 100 Machine Concentration Curls - 2 x 15 100 Rope Pulldowns - 2 x 15, 15 60, 60 Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR
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Post by chokeonstrength on May 9, 2008 17:57:36 GMT -5
09/05/08
Lower Body Hypertrophy Day
Friday
BB Squats - 3 sets Leg Press - 3 x 12, 12, 12 16 plates + 35 lbs Leg Extensions - 3 sets 200 x 10 - 190 x 5 190 x 10 - 180 x 5 180 x 10 - 170 x 5 SLDL - 3 sets Laying Leg Curls - 4 sets E-knock Standing Calf Raise - 4 x 10 375 Seated Calve Raise - 3 x 12 170
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
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Post by chokeonstrength on May 10, 2008 16:53:16 GMT -5
10/05/08
HIIT/Abs
Saturday
HIIT 5 Minutes Warm Up 18 Minutes of Intervals 20 Minutes Cooldown
Abs Serratus Crunches x 5 sets 25 reps 80 lbs 20 reps 80 lbs 15 reps 80 lbs 10 reps 80 lbs 5 reps 80 lbs
Cable Crunches / Super Set / Hanging Straight Leg Raises 3 sets 140 lbs 15 reps / S S / 15 reps 140 lbs 15 reps / S S / 12 reps 140 lbs 15 reps / S S / 10 reps
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Post by fit on May 10, 2008 19:00:12 GMT -5
E-knock?
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Post by intenceman on May 11, 2008 20:18:49 GMT -5
YOU HAVE PICS OF THOSE ABS? Thats a great ab workout!
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Post by chokeonstrength on May 12, 2008 13:14:56 GMT -5
I have no clue!
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Post by chokeonstrength on May 12, 2008 13:16:15 GMT -5
YOU HAVE PICS OF THOSE ABS? Thats a great ab workout! No pics yet. I should get on em, though I have quite a lazy streak when it comes to taking pictures. Usually the mirror suffices enough for me. But Layne is asking for pics more these days. So I should def get on it.
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Post by chokeonstrength on May 12, 2008 13:16:34 GMT -5
12/05/08
Upper Body Power Day: Just Tossing Around Iron
Monday
BB Bent Over Row - 3 sets 290 x 7 285 x 5 285 x 5 Machine Rows - 3 x 10 180 lbs Incline DB Press - 3 sets 110 x 11 110 x 6 90 x 7 DB Flyes - 2 x 10, 7 70's - Full ROM. DB Shoulder Press - 3 x 5 70 lbs DB Curls (Standing) - 2 x 8, 6 50 lbs, 45 lbs Skull Crusher on Decline Bench - 2 x 7, 6 110
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
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