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  #801  
Old 02-21-2010, 04:33 AM
tmkeehn tmkeehn is offline
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That's a ton of snow...we got about 6 inches and we were happy with it!
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5'8, 180lbs- Back to the grind.
Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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  #802  
Old 02-21-2010, 10:26 PM
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Quote:
Originally Posted by Gregsimo View Post
I feel you on the DOMs my left calf is shot, i can barely walk on it. as for everything else i love the DOMS you get from hypertrophy chest and leg workouts. And i always find myself eating more the week i do hypertrophy as it makes my metabolism shoot through the roof. im on +1200 cals over maintainence on those weeks and im hardly gaining, strength weeks about 900-1000 cals over maintainence.
You may want to reevalute your maintenance level of calories if you are eating that much and not gaining.

Quote:
Originally Posted by Gregsimo View Post
For each lift on strength days how much are you reducing your max lifts by to calculate everything? ive gone with about 5-10 lbs lower than my theoretical max each time and ive had no problems, infact ive underestimated myself on occation.
I'm jealous!

I calculated based on 10lbs off for bench and 20 for squat and dl.

Quote:
Originally Posted by tmkeehn View Post
That's a ton of snow...we got about 6 inches and we were happy with it!
First storm nailed us with 16-20, then it has been non-stop ever since, some days we'll get an inch, others 4-5. We've gotten about 3 feet in total.

-------

Squat Hypertrophy

Olympic Squat
210x10, 10, 10 immediately dropped weight to 120 and did 10 more reps.

Chin
BW, +10, +20, +30x5
BWx8

DE Dead
211, 2x3
236, 4x3
261, 2x3

--------

Military Hypertrophy

OH Press
130x10
70x2
120x10
70x2
120x11

PR for Seated OH Press. These felt great.

Close Grip Bench Press
190x8
120x2
180x8
120x2
180x10

Dips
BW+35x13
+25x10

Some extra one handed push presses to finish off my delts and triceps:
http://www.youtube.com/watch?v=TSxBpk3Q1O0
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 02-21-2010 at 10:30 PM.
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  #803  
Old 02-22-2010, 03:16 PM
tmkeehn tmkeehn is offline
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Hope you switched arms on those push presses or add that in to the shoveling and you're in for some trouble! Btw...nice distance lol
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Bench: PR 295
Deadlift:PR 405
Squat: PR 375
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  #804  
Old 02-22-2010, 06:26 PM
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Ellingham Ellingham is offline
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bwah ha ha ha ha
I was expecting to see a weight exercise then next thing i know i'm watching a child getting flung through the air. You ever tried shot put before? You threw him a nice distance
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  #805  
Old 02-22-2010, 08:26 PM
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Quote:
Originally Posted by tmkeehn View Post
Hope you switched arms on those push presses or add that in to the shoveling and you're in for some trouble! Btw...nice distance lol
Thanks, I actually made it a point to keep switching arms....I'm such a dork!

Quote:
Originally Posted by Ellingham View Post
bwah ha ha ha ha
I was expecting to see a weight exercise then next thing i know i'm watching a child getting flung through the air. You ever tried shot put before? You threw him a nice distance
That WAS a weight exercise, he weighs 56lbs!

No shot put, but I was a hurdler back in high school, I never knew I was so good at shot put.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #806  
Old 02-22-2010, 09:26 PM
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Ellingham Ellingham is offline
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Quote:
Originally Posted by Commander View Post
Thanks, I actually made it a point to keep switching arms....I'm such a dork!



That WAS a weight exercise, he weighs 56lbs!

No shot put, but I was a hurdler back in high school, I never knew I was so good at shot put.
when i say weight i meant i actually expected to see a barbell or something, still it looks like you got creative with your resources
Should have took up the shot put, you may have made the olympic team by now
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  #807  
Old 02-22-2010, 11:42 PM
bigbear6708 bigbear6708 is offline
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nice throw man! all that shoveling must have been practical exercise for that one! we got about 14 inches where im at in Jersey, only had to shovel once tho
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  #808  
Old 02-23-2010, 02:25 AM
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Quote:
Originally Posted by Ellingham View Post
when i say weight i meant i actually expected to see a barbell or something, still it looks like you got creative with your resources
I knew what you meant

Quote:
Originally Posted by bigbear6708 View Post
nice throw man! all that shoveling must have been practical exercise for that one! we got about 14 inches where im at in Jersey, only had to shovel once tho
14, that would have been nice, close to 36 here.

--------

Deadlift
411x3
411x3
411x3
446x1
461x1 - added belt for this set, previous sets no belt

Good Morning
85, 110, 135, 160, 185x5
130x10

Pullup
BW+20, +30, +45x5
BWx8

Barbell Row
130x10
140x8
150x6

YES! I can say the deadlifts felt good today, that's the first time I've been able to say that in awhile. I was grippin' it and rippin' it, even the 3rd set of 411x3 felt pretty strong. I did 90% of this workout with my 5 year old in the gym "working out" with me.

He came over to put on some workout gloves when I was pulling 461, he got too close for comfort to the weights, I had to tell him to move away. Luckily, he listened to me quickly and I completed the lift even with the distraction.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #809  
Old 02-23-2010, 02:26 AM
WorkoutMchne WorkoutMchne is offline
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Quote:
Originally Posted by Commander View Post
What did you think of my tweak? Adding in the lower weight power set as a primer during the long rest periods.
I don't think it serves any beneficial purpose, it is counterproductive to lifting heavy. That being said I do understand getting restless while resting for so long, it just takes adjusting too. Sometimes I'll take a nap between deadlift attempts.
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  #810  
Old 02-23-2010, 09:51 PM
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Quote:
Originally Posted by WorkoutMchne View Post
I don't think it serves any beneficial purpose, it is counterproductive to lifting heavy. That being said I do understand getting restless while resting for so long, it just takes adjusting too. Sometimes I'll take a nap between deadlift attempts.
Do you still like the idea as a pre-activation (from a few posts) back? But not after one gets into the heavy sets?

----------

DE Bench

Flat Bench
135 2x3
150 4x3
165 2x3

Each rep paused on chest.

Rear Delt raise
7.5x10
10x10
12.5, 3x10

I'm 3 weeks into Workout Machine's 6 week cycle. I improved on the hypertrophy workouts and feel like I'm getting my deadlift back. Definitely enjoying it.

Furthermore, I'm still using his dynamic warmup and loving it. I have experimented with many different warmups in the past; some long, some short, some complicated, some simple. Thus far, his is definitely the most bang for your buck, it is easy to perform, gets the heart rate up and gets you loose. Also, it doesn't take long, which really helps me stick to it.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 02-23-2010 at 09:59 PM.
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