KA Log

Discussion in 'Training Logs' started by ka, Mar 10, 2008.

  1. ka

    ka White Belt

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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.
     
  2. Merrill

    Merrill Purple Belt

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    Finally.

    Good work.
     
  3. ka

    ka White Belt

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    I know, I know
     
  4. DEVILsSON

    DEVILsSON Black Belt

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    welcome to the dark side. Finally!

    good work with the workout. be consistant.
     
  5. ka

    ka White Belt

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    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.
     
  6. ka

    ka White Belt

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    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
     
  7. ka

    ka White Belt

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    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
     
  8. ka

    ka White Belt

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    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.
     
  9. DEVILsSON

    DEVILsSON Black Belt

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    nice progress....sounds like a great workout....
     
  10. ka

    ka White Belt

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    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.
     
  11. ka

    ka White Belt

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    Location:
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    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
     
  12. ka

    ka White Belt

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    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/
     
  13. ka

    ka White Belt

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    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
     
  14. ka

    ka White Belt

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    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
     
  15. Merrill

    Merrill Purple Belt

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    I was wondering where you went.

    How did the A.R.T work out? Back to 100%?
     
  16. ka

    ka White Belt

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    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]
     
  17. DEVILsSON

    DEVILsSON Black Belt

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    Good to hear ART is working for you. Good call on easing back into the swing of things.
     
  18. ka

    ka White Belt

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    Thanks Man


     
  19. ka

    ka White Belt

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    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
     
  20. ka

    ka White Belt

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    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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