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ka

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I have been logging and posting on another site for a long time. It is a little PC and not much in the way of feedback in the logs so I wanted to give this a shot. I know a couple of you from the other site. Below are my last 3 workouts. I am currently liftning 3 days a week on a Vertical Upper, Lower, Horizontal Upper rotation. I am looking to add in complexes and or tabata, but not sure if I should do that on non lifting days or after a lifting session.

36
5'10"
200 lbs (not sure of BF%, but in good shape)



Vertical Upper

Warm ups not included

Military Press
155x3, 165x3, 165x3, 175x3, 185x3, 185x3

Chin Ups - Weighted (Underhand Grip)
Bdy+25x3, Bdy+25x3, Bdy+25x3, Bdy+35x3, Bdy+45x3, Bdy+45x5

Above done as super set with rest - 90 seconds rest

Dips
15, 15, 12

Lat Pulldowns
110x15, 110x12, 110x10

Above done as super set with rest - 30 seconds rest

Pushdowns (Straight Bar)
(100x5/85x5/70x6), (50x15/30x15) Strip Sets

About 38 mins






Date: 2008-03-03 22:00:49

Horizontal Upper

Bench
185x10, 225x10, 245x3, 275x2, 225x10

B.O.R.
135x10, 135x10, 155x8, 155x8, 185x5

Incline D.B. Press (Weight Each Hand)
100'sx8, 105'sx5, 95'sx5

T-Bar Row
180x10, 205x8, 225x4

Bar Curl
95x5/45x12 strip set

DB Preacher Curl
30x10, 30x6




Date: 2008-02-29 22:43:29


Lower - Warm ups not included

DL
275x1, 275x1, 315x1, 315x1, 365x1, 405x1
(315x1,275x1,225x1 strip set)

Front Squat
155x10, 155x10, 155x10

Leg Curl
85x10, 85x10, 85x10

Had not deadlifted in about 6 months,(Lower Back Issues). Pulled 405, that is only 25lbs off my PR. I guess the other stuff I have been doing has kept my strength up. I was pleased.
 
welcome to the dark side. Finally!

good work with the workout. be consistant.
 
Lower

Warmups not included

Squat
185x5, 205x5, 225x3, 265x1, 305x1, 325x1, 365x1 (PR)**

D.B. Step Ups (20" Step)
100x10, 100x10, 100x10

Leg Curl
85x10, 85x10, 85x10

** The 365x1 was a PR. I got the rep to parallel. Physically I could have gone deeper, but mentally I bailed. For now I am pleased with the rep.
I need to find a way to do GHR.
 
Horizonal Upper

Warm ups not included - Sore right shoulder - took it easier than usual on the benching

Bench
185x10, 205x10, 235x5, 205x10, (185x10/135x10) Strip Set

B.O.R.
135x10, 155x10, 155x10, 185x6, (185x5/135x10) Strip Set

D.B Bench Press (Weight Each Hand)
80'sx12, 85'sx10, 85'sx10

Seated Row
135x10, 135x10, 135x10

D.B. Hammer Curls
25x10/20x10/15x10 drop set, 25x10/15x10 drop set
 
Vertical Upper

Warm ups not included

Military Press
135x10, 145x10, 155x10

Body Weight Chins (Underhand Grip)
12, 12, 10

Weighted Dips
Bdy+45x5, Bdy+45x5, Bdy+70x5, Bdy+90x5, Bdy+90x3

Lat Pulldowns
160x5, 160x5, 170x5, 170x5, 180x3

Push Downs 100x10, 100x10
 
Lower

Warm ups not included

DL
275x1, 275x1, 315x1, 315x1, 365x1, 405x1, 405x1, 315x5/225x5(Strip Set)

Front Squat
135x10, 155x10, 155x10

Leg Curl
85x10, 85x10, 85x10

Two weeks ago the 405 on the DL was shaky, tonight it was nice and smooth.
 
nice progress....sounds like a great workout....
 
Horizontal Upper

Kept it light and went for reps

Warm ups not included

Bench
205x15, 205x12, 135x20

B.O.R
115x18, 115x15, 95x20

Incline D.B. Press (Weight Each Hand)
75'sx20, 80'sx15

Seated Row
120x20, 120x20

D.B. Hammer Curls
(20'sx20, 15'sx10, 10'sx15) Drop Set

Then 5 sets of suicides on the basketball court -these made me want to puke.
 
Vertical Upper

Warm Ups not included

Military Press
135x10, 155x5, 165x3, 185x2

Push Press (Switched to Push Press for last two sets)
205x1, 225x2 **

Chins (Underhand Grip)
10, Bdy+25x3, Bdy+35x3, Bdy+45x3, Bdy+45x3. Bdy+90x2(Neg)

Dips
15, 15, 15

Lat Pulldowns
110x15, 110x15, 110x12

Dips and Lat Pulldowns done as superset with 30 second rest

Pushdowns (Straight Bar)
50x20/40x15/30x20 - drop set

** The 225x2 Push Press were 3/4 reps - could not lock out

50 mins

Tonight was knucklehead night
 
as I was extremely sore from my trip to the A.R.T, active release techniques, practioner. The glutes and hips were treated and as a result of the technique I was not up for squats and lunges. Thankfully I do not have to modify my routine, but felt I needed the rest after the first session.

I think I finally met someone who understands what is going on and wants to treat the cause and not the symptoms. If anyone else is interested in active release techniques and how to find one in your area check out www.activereleasetechniques.com/
 
I got lazy while doing two days a week of A.R.T. treatment for my hips, glutes and lower back. It is going well but will take some time.

Horizontal Upper

Flat Bench
185x12, 205x10, 225x8, 185x10

B.O.R.
95x15, 115x10, 135x10, 135x10

Incline D.B. Bench (Weight Each Hand)
80'sx12, 90'sx10

Seated Row
135x10, 135x10

Quick work out
 
After being lazy for 15 days I found my way back to the gym. I am going to ease back into it for a couple of weeks before going back to a Cosgrove or Waterbury type work out.

I did 2 sets of 10 of the following:

Squats
Bench
Seated Row
Military Press

Was not concerned with the weights as that will bounce back quick
 
I was wondering where you went.

How did the A.R.T work out? Back to 100%?
 
A.R.T is going well, Back is feeling the best it has in a LONG time. My back issue is the result of hip issues, both the rotators and the flexors. It is amazing that he has not done much with the back and the results are coming. I am very happy that I found someone who understands what is going on and to treat the cause, not the symptoms.




QUOTE=Merrill;22588662]I was wondering where you went.

How did the A.R.T work out? Back to 100%?[/QUOTE]
 
Good to hear ART is working for you. Good call on easing back into the swing of things.
 
Another quick but good work out

DL
4 sets of 5

Chins
2 sets of 10

Dips
2 sets of 15

DB Shoulder Press
2 sets of 10
 
Another quick but good work out

DL
4 sets of 5

Chins
2 sets of 10

Dips
2 sets of 15

DB Shoulder Press
2 sets of 10
 
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