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Thread: Dr Pangloss' training log
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05-01-2009, 05:04 PM #31
I get my knees right up to my chest, and my butt & back pull away from the seat a bit... so I press on my knees as I straighten them, just to stabilize. I don't even see the point of not getting that burn at the top of the ass....
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05-01-2009, 05:05 PM #32
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05-01-2009, 05:23 PM #33
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05-02-2009, 10:48 AM #34
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I'm shot today. I'm gimping around like an old man. Sore chest back and even a bit in the shoulders. Did 1 hour of cardio on the treadmill. i'm putting off shoulders and triceps till tommorow, then it will be shortened since its out of phase.
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05-04-2009, 12:52 PM #35
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went to the doc this morning. i likely have the flu. Took Tamiflu about 10 min ago.
Rest for now.
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05-04-2009, 01:00 PM #36
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05-04-2009, 01:01 PM #37
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05-05-2009, 07:32 AM #38
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for the first time in a probably 6 months, i'm going to miss two days in a row.
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05-08-2009, 08:16 PM #39
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thursday. I was still sick. My strength was down. My partner is no longer around. i found myself looking for doors out, and ended up not completing the workout.
knee bend warm ups 4x12
leg press warm ups
6platesx15
8 platesx15
10 platesx10
14 platesx7
working sets: the following sucks. In part sickness, in part cowardice
18platesx7
18platesx10 (add spotter)
14 platesx21
end of workout.
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05-08-2009, 08:22 PM #40
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shoulders and triceps about 1 minute rest between; no partner. no spot. Still sucking ass, but at least i finished.
warm up front press
working sets
1x205x15 (down in weight)
1x205x13, rest pause 2
1x205x10, drop set to185x5
lateral raises sitting down
3x35 lb dbx15 reps
rear delts (machine)
1x250x15
1x235x15
1x220x15
triceps
3xlying barbell triceps extensionx105x12
3xrope tricep push downs 105x12
2x reverse grip triceps push downx75x10
15 min cardio on treadmill.
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05-08-2009, 08:33 PM #41
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I missed monday and tuesday of this week. stayed at home and slept. Wednesday i did 1/2 hr of cardio on the treadmill.
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05-08-2009, 09:21 PM #42
sucks being sick.. i work in a school district and they are all freaked out of the H1N1 virus (swine flu is bad word now I guess) - but hey if we have symptoms we are to stay home for 7 days..
hhhmmmm 7 days no work plenty of time for the gym... wow I think I don't feel so good
hope your feeling better..Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.
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05-11-2009, 05:50 PM #43
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leg biceps and calves today. coming back from a week sick and about 3 months injury to a peroneus tendon. Calves are light, cause i'm just starting up again after last week off, and the previous week was the first training in 3 months on calves.
10 min cardio treadmill warm up
Leg bicep curls warm up 1x20repsx50 lbs
working sets:
1x130x15reps leg biceps curl
1x130x11
1x130x9
1x130x8
hamstring extensions: like back extensions, same apparatus, except you place the support on the apparatus at around your middle thighs instead of at hips. Then I consciously squeeze and pull myself up with hamstrings.
4x12 hamstring extensions
stiff legged deadlift: feet together, slide the bar right down to middle shin.
warm up 1x135x12
working:
1x225x15
1x225x13
1x225x8
calf raises (bodyweight)
1x40, 1x32, 1x29, 1x25, 1x19 about 30 seconds in between.
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05-11-2009, 08:58 PM #44
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05-12-2009, 05:31 PM #45
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back and biceps. today i had a lot to make up for, given the performance of last week. training alone today, 1-2 min between sets. This is a volume workout but sets are done to failure (not absolute).
pull downs warm up 2x150x12
wide grip pulldowns working sets:
1x250x15
1x275x8
1x275x6, drop set to 250x4
1x240x8, drop set to 190x6
rack pulls: bar hits just below the kneecap, but about 6 inches higher than last time.
1x225x7 warm up
1x405x7
1x405x7
1x455x5
1x495x4
I still feel i could do more here, but given the volume and intensity i was happy with it.
incline dumbell rows. these were kind of a blur i can only give narrow ballpark rep numbers
2x60 lb dumbellsx7-8 incline db row
2x60 lb dumbellsx5-6 incline db row
pullover machine
1xstack(250)x10
1xstackx7
1xstackx6
1xstackx5 couldn't get the 6th one; tried very hard but no can do.
1-arm dumbell concentration curls
1x40 lb dumbellsx12 ea
1x40 lb x10 ea
1x40 lbx7-8 (l and r)
1x40 lbx5 and 7 ea (l and r)
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