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#31
11-16-2010, 11:25 AM
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I haven't looked through your whole journal yet, but if you are looking to gain some strength, you should try multi-joint barbell exercises. Exercises like squats and deadlifts are better strength gainers for your legs than extensions and curls.
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"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page 
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#32
11-16-2010, 04:31 PM
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Much appreciate the advice Arian, but sadly due to a weakened lower back from slipping a disk a year ago I'm pretty much tapped out of a lot of free weight exercises, and am skipping leg press as well for now due to its effects of compressing my spine into my pelvis which causes me alignment issues. I may take up some lighter weight squats during these two weeks, but probably not.
__________________
Perfection in motion. "We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama
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#33
11-22-2010, 11:55 AM
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11/17/10
Arm day-strength Lat Pulldowns 2x8x150 1x8x160 2x5x270 Machine Press 3x6x170 Cable Curl 2x8x90 5x6x100 Tri-Extension 3x8x150 1x4x140 Rows 1x6x145 Delt laterals 4x6x75 4/20/10 HIIT+abs 3 min warmup, 30/30 medium-high intensity 4 minutes, 3 minute cooldown pneumatic abs 1x35x140 1x25x140 pneumatic spinae erector 2x25x80 rotary abs 1ex20x120 Tomorrow, strength legs, arms wednesday, possibly with HIIT. HIIT again later in the week+abs, and more general cardio. Need to push endurance training to keep up or improve for TKD when I return shortly.
__________________
Perfection in motion. "We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama
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#34
12-10-2010, 05:26 AM
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Haven't been in the gym in a while, was getting back into TKD classes after the time off, and things came up. Alas, leg day today despite feeling very very weird. Hoping to hit TKD tomorrow anyway, but we'll see, eh?
Leg Extensions 1x8x160 1x8x170 2x8x180 1x8x190 Leg Curl 1x8x150 3x6x160 Hip Adductor 3x15x190 Hip Abductor 3x6x130 Calve Raise 3x25x300 Need to get closer to power lifting rep ranges for strength, but I'll get there. Did 5 minute bike warm up and cool down plus stretching, so I feel good about it.
__________________
Perfection in motion. "We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama
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#35
01-08-2011, 06:22 AM
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Wasn't up to getting to the gym after work tonight, been slowly adjusting my sleep schedule but its been hard. Managed a short and light workout at home that will do for now.
3x8(4x2)x80 EZcurl 3x30(10x3) pushups 3x8x50 reverse EZcurl misc weighted hand strikes I've been working on finding out what workout schedule works best for me to get the most amount of TKD, strength and flexibility training, and some good endurance work each week with my crazy *** schedule. So far this is what I'm running. Yoga is a possibility on any day. Monday: TKD 1 class, moderate to intense cardio 20-30 minutes. Tuesday: Rest, option for yoga Wednesday: TKD 1-2 classes Thursday: Arm/upperback/chest strength day (possibility of friday instead) Friday: Leg Strength Day Saturday: HIIT bike (likely to delay this until sunday), abs and lower back. Sunday: Extended moderate cardio. In a couple of months I will be intending on adding a supplementary martial arts class into an evening later in the week, like a two hour judo, karate, or hakpido class (preferably hapkido) for a couple of hours, which is likely to drastically alter my workout schedule, but hopefully my sleep and therefore recovery times in addition to my endurance for all above exercises will increase substantially.
__________________
Perfection in motion. "We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama
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#36
01-14-2011, 04:58 AM
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5 hours sleep and barely got my food down before hitting the gym so took it slow and barely did anything, but tried a new machine and had a good full stretching section afterwards and I'll get to HIIT saturday so it's something. Tomorrow will be heavy into arms. I've been getting to grip training, as well as occasional pushups and pullups for endurance during training times as well for some good performance gains.
Back Leg Press (one leg) 3x8x215 leg curl 3x8x160 adductor 3x12x90 abductor 1x10x130 2x6x140
__________________
Perfection in motion. "We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama Last edited by Algavinn; 01-14-2011 at 05:38 AM.
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#37
01-15-2011, 08:39 AM
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Pretty satisfied with todays workout. Did more compound work, though I didn't feel like I was getting much done until i hit some isolation exercises, but just an hour or two after my session I stopped being able to really use my whole upper body, so success! I'm still really needing to work on grip endurance for the bigger lifts after a while, making this a priority. Also need to find a good alternative to rows, hopefully I will get back to being able to do pullups soon when weather improves.
Tomorrow HIIT cycling, abs and erectors. Machine Press 3x6x180 2x4x200 Military Press 2x6-4x120 Rows 3x8-6-8x180 1x8x195 1x2x210 Cable Curl 1x8x100 1x6x110 1x4x120 Lat Pulldown 1x8x180 Tricep Cable 2x6x140 10 Knuckle Pushups Grip Squeeze 3x100x- Plans continue to maintain bouts of pushup sets for endurance, 1 rep bicep curls, and grip endurance. Also developing my stretching plan.
__________________
Perfection in motion. "We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama Last edited by Algavinn; 01-15-2011 at 08:45 AM.
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#38
01-18-2011, 06:26 AM
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Terribly lethargic and tired today, slept through TKD class and then barely pumped out a few pathetic sets in the gym.
Lat Down 1x15x150 1x10x135 military press 3x20x100
__________________
Perfection in motion. "We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama
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#39
01-21-2011, 03:16 AM
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Pushups:
4x25 Reverse EZbar Curls: 4x12-10-8-6x65 Hammer Curls: 3x8-6-4x35 Forearm Curls: 3x35-25-15x35 Hand Squeeze: 4x100
__________________
Perfection in motion. "We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama
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#40
02-09-2011, 06:45 PM
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Had to deal with a minor quad tear this last week as well as a pulled muscle in my back, but spent the time doing some kickass research! Found an 84 page thread by Joel Jamieson and it revolutionized my endurance theory and knowledge. I've reworked my workout program to address my biggest problem: endurance. In class I find myself gassing out way too quickly, and my resting heartrate is in the high 60's. So muscular and lung endurance is lagging so is on the chopping block.
Monday: 1 TKD class, 30+ mins cardio 140-150bpm tuesday: 45 mins cardio 140-150bpm wednesday: 2 TKD classes thursday: arm day + 45 mins cardio 140-150bpm friday: leg endurance day + 45+ mins cardio 140-150bpm saturday: optional home arm day sunday: yoga class, 20-30 mins cardio 140-150bpm
__________________
Perfection in motion. "We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama
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