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Thread: Sassy69 2015: Good AZ New!
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04-22-2015, 07:00 AM #76
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04-22-2015, 08:43 AM #77
It's great to see you doing that DeFranco warmup again! How did that feel adding it back in?
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-22-2015, 02:53 PM #78
Sometimes nothing feels better then burn out sets!
Those are my go to at home or at the gym. Basically any time I feel like stuff isn't lined up or my back/ham tie-in is tight (which is pretty much all the time). The only time I don't get it in is when I'm tryign to time getting to the gym ahead of my scheduled training sessions - always seems to come up short and I only have 5-10 min to hit the arc trainer to get warmed up. Luckily my trainer also starts out w/ a lot of dynamic stuff before hitting the lifting.
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04-23-2015, 08:03 AM #79
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04-23-2015, 02:27 PM #80
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04-23-2015, 02:33 PM #81
4/22/15 - Wed
AM: 30 min stairmaster
PM: Training - upper body flush
15 min step mill HIIT warmup
super:
- neutral grip assisted pull-up: (-70)/15 x 4
- seated machine row (fixed -- so stupid we don't have an HS iso-row) - 70/15 x 4
BB row (rhomboid focus): 60/15 x 4
lat pull down: 80/15 x 2 70/15 x 2
seated fitball DB shoulder press: 20/15 x 3
super:
- supinated tri cable extension: 50/15 60/15 70/20 x 2
- pronated tri cable pressdown: 50/15 60/15 70/20 x 2
20 min HIIT stepmill
20 min foam rolling
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04-23-2015, 02:34 PM #82
4/23/15 - Thurs
AM wt = 151.5
LOL 2.5 lb within my last competition weight. COMPLETELY different body comp tho LMAO!
PM: 30 min stairmaster cardio
Attempted a yoga class but started having some big foot pain so bailed, went home and foam rolled.
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04-24-2015, 09:30 AM #83
I really like the number of sets per exercise and rep range...For some reason when I do less sets tahn 4 and especially less reps than 15 I dont feel a thing. Lately I also found out that 20 reps get me in a physical and mental place where it seems that I can recruit even more muscle fibers and I can literally see in teh mirror my body change
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04-25-2015, 01:36 AM #84
My general guidance is:
- start at the weight I did at my last session
- if I can complete 15 reps, its time to increase weight
- if I can complete 12 reps w/o losing form, I'll stay at that weight for the next set.
- if I can complete 8 reps but not more, then I may drop weight for next set or keep at that weight, depending on how tight my form stayed
Generally I'll do 3 sets, but depends on the amount of weight I'm operating at - in the past it has all been relatively high weights & heavy lifting. I follow an informal load / deload cycle and will do a deload phase when I felt it was needed every 2-4 weeks and there would probably do 4-5 sets, lower weight, reps on order of 20.
These days I'm still very much still in what I consider physical therapy / rehab and simply ignoring any pursuit of higher weight and strictly focusing on strengthening long unused muscles and also re-establishing the correct neural paths as I've probably compromised my form dealing w/ the various injuries or pain points I've had in the last 5 yrs.
I'll be able to speak more about actual hypertrophy goals in another 6 weeks or so. I'm easily operating at 1/3-1/2 lighter than prior typical weight ranges. I already "proved" what I can lift and am well beyond feeling like I have to impress anyone. That can be really liberating sometimes
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04-25-2015, 01:41 AM #85
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04-26-2015, 02:00 AM #86
4/25/15 - Sat
AM: lower flush
5 min arc trainer wu
lying leg curl (arms extended, locked) - 65/15 x 4
BB squat: bar/15 65/15 85/15 95/15 - felt great - haven't done squats in a couple months
seated leg curl: 85/15 90/15 95/15 105/15
alt leg curls: 10/15 x 2 15/15 x 2
LOTS of foam rolling
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04-26-2015, 02:13 AM #87
Congrats on getting back into squats!
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-26-2015, 08:48 AM #88
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04-26-2015, 05:06 PM #89
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04-26-2015, 05:12 PM #90
I notice w/ lower weights I have more control over that muscle focus and can feel the specific activation I'm looking for. But I also notice that tends to disappear as I go heavier and I am guessing as things get heavier it becomes harder to truly isolate a movement & a muscle from the peripheral muscles. Also a lot of the stuff I'm doing is new, both in terms of the fact that I haven't done much of any lifting recently and what I have been doing over the last 5 - 7 years is definitely skewed in how I do it, relative to the soft tissue problems my body (peripheral muscles) has come up w/ "different" ways to execute the lifts. And not necessarily the correct ways.
I can say that when people feel like they have "peaked" or need drugs to "go to the next level", I can defintely tell you that after 34 years of lifting, I continue to find new ways to revisit, correct and hone my lifting ability, form and muscle-awareness. I continue to learn something new and get regular epiphanies when I can refine any given lift, it doesn't hurt, and in fact, it is activating such specific muscles / chains / groups of muscle that it is truly amazing!
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