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  #41  
Old 03-27-2014, 09:34 PM
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Great workout today, although I moved through it a little slower than I would like.

Chest/Back

Flat Bench Press - 5 sets (30/12/10/8/6). Go high reps the first set, then add weight each round.

Incline Bench Press - 5 sets (30/12/10/8/6). Same as above.

Dumbbell Flyes superset with Dumbbell Pullovers - 5 sets (30/12/10/8/6 for both). Same technique here. This is an awesome combo! I highly recommend giving it a shot!

Wide-Grip Chin Ups - 4 sets (each set to failure). Full range of motion here. This is a wide (wider than shoulders) and supinated (palms facing you) grip.

Bent Over Barbell Row superset with Bent Over Dumbbell Row - 5 sets (30/12/10/8/6 for both). Another great combo.

Hanging Leg Raises - 5 sets (25/25/25/25/25). My grip was pretty much done at this point, so I had to rest/pause my way through.

Cardio:
20-minutes on the bike
20-minutes on the elliptical
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  #42  
Old 03-31-2014, 11:29 PM
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A couple of workouts to post. Over the weekend I competed in the Crossfit Open 14.5. It sucked, but you always feel great afterword. My time was decent, burpees really slowed me down towards the end, but any workout with Olympic lifting in it is right in my wheelhouse. Here's the workout:

For time:

21-18-15-12-9-6-3

Barbell Thrusters (95 lbs) superset with Burpees Over Bar (perform one burpee then jump over your barbell and perform another then repeat).

Today I did the same workout I did last week, except I lowered the weights on a couple of the exercises and focused on getting through it as quickly as possible. It felt great! Here it is:

Chest/Back

Flat Bench Press - 5 sets (30/12/10/8/6). Go high reps the first set, then add weight each round.

Incline Bench Press - 5 sets (30/12/10/8/6). Same as above.

Dumbbell Flyes superset with Dumbbell Pullovers - 5 sets (30/12/10/8/6 for both). Same technique here. This is an awesome combo! I highly recommend giving it a shot!

Wide-Grip Chin Ups - 4 sets (each set to failure). Full range of motion here. This is a wide (wider than shoulders) and supinated (palms facing you) grip.

Bent Over Barbell Row superset with Bent Over Dumbbell Row - 5 sets (30/12/10/8/6 for both). Another great combo.

Hanging Leg Raises - 5 sets (25/25/25/25/25). My grip was pretty much done at this point, so I had to rest/pause my way through.

Cardio:
30-minutes on the elliptical
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  #43  
Old 04-02-2014, 10:46 PM
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Really great workout today, I lightened the load but moved really quick. I was able to fit in 70 sets in just under an hour and a half!

Shoulders/Arms/Abs

Clean and Jerk - 5 sets (5/5/5/5/5). Keep the weight the same, start from the floor.

Standing Dumbbell Press superset with Front Dumbbell Raise - 5 sets (30/12/10/8/6 for both). Keep the press strict.

Dumbbell Lateral Raise superset with Barbell Upright Row - 5 sets (30/12/10/8/6 for both). This combo was brutal!

Barbell Curl - 5 sets (30/12/10/8/6).

Incline Dumbbell Curl superset with Seated Concentration Curl - 5 sets (30/12/10/8/6 for both).

Close Grip Bench Press - 5 sets (30/12/10/8/6). These felt great, I was a little surprised my shoulders held up as well as they did. Usually this movement aggravates them.

Barbell Skull Crushers superset with One-Arm Dumbbell Overhead Tricep Extensions - 5 sets (30/12/10/8/6). Use the strait barbell, not the cambered ones.

Barbell Wrist Curls superset with Reverse Wrist Curls - 5 sets (30/12/10/8/6). Place your forearms over a bench.

Decline Sit Ups - 5 sets (25/25/25/25/25). This was a good finisher, I didn't have much left in me!

No cardio today.
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  #44  
Old 04-16-2014, 08:24 PM
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Haven't logged in a week or so, but here's today's workout.

Chest/Back

Barbell Bench Press - 5 sets (30/12/10/8/6)

Barbell Incline Bench Press - 5 sets (30/12/10/8/6)

Dumbbell Flyes superset with Dumbbell Pullovers - 5 sets (30/12/10/8/6 for both)

Wide Grip Pullups - 4 sets (each set to failure)

Barbell Bent Over Rows superset with Dumbbell Bent Over Rows - 5 sets (30/12/10/8/6 for both)

Hanging Leg Raises - 5 sets (25/25/25/25/25)

Cardio: 20-minutes (HIIT) on the Stairmaster
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  #45  
Old 04-18-2014, 05:24 PM
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Yesterday's Shoulder/Arm workout was brutal! From start to finish it took about an hour and a half, I need to time it next time to be sure.

Shoulders/Arms

Standing Dumbbell Arnold Press - 5 sets (5/5/5/5/5). Try to avoid doing a push press, and get good rotation with your shoulders. 6 months ago I wasn't able to do these because my shoulders hurt too much, but now they feel great! Try increasing the weight a little from start to finish here.

Standing Behind The Neck Military Press superset with Alternating Front Dumbbell Raises - 5 sets (30/12/10/8/6 for both). For both exercises, get as much range of motion as you can out of them. For the front raises, don't just stop at shoulder height, try to go beyond.

Dumbbell Reverse Flyes on an Incline Bench superset with Barbell Upright Rows - 5 sets (30/12/10/8/6).

Barbell Curl - 5 sets (30/12/10/8/6).

Incline Dumbbell Curl superset with Bent Over Concentration Curls - 5 sets (30/12/10/8/6). I used the same weight for both exercises, but really focus on slowing down your reps!

Close Grip Barbell Bench Press - 5 sets (30/12/10/8/6). My chest was sore from the day before, but that helped me focus on using my triceps more. I love this exercise!

Standing Tricep Pulley Pushdown superset with Standing Dumbbell Overhead One-Arm Extensions - 5 sets (30/12/10/8/6).

Barbell Wrist Curl superset with Barbell Reverse Wrist Curl - 5 sets (30/12/10/8/6). I haven't focused on forearms in a while, this will help keep them strong.

Decline Bench Sit Ups - 5 sets (25/25/25/25/25). It was tough to find the energy for these after the workout.

Cardio: 20-minutes on the Stairmaster (HIIT Intervals).
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  #46  
Old 04-18-2014, 07:44 PM
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Legs struggled a bit today, but I got to use our outdoor workout area because the weather has been great!

Legs

Front Squat - 5 sets (12/10/10/8/8).

Deadlift - 3 sets (10/6/4). Quickly work up to a heavy weight, try to use your 4-rep max.

Good Mornings - 5 sets (12/10/10/8/8).

Barbell Lunge - 5 sets (12/10/10/8/8).

Leg Extensions superset with Leg Curls - 5 sets (12/10/10/8/8 for both). Move quickly here, minimize your rest.

Standing Calf Raises superset with Seated Calf Raises - 5 sets (12/12/12/12/12 for both). Don't slack off on the form! Control the weight.

Cable Crunches - 4 sets (25/25/25/25).

Cardio: 20-minutes on the Elliptical at high resistance.
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  #47  
Old 04-21-2014, 10:53 PM
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Good workout today. My energy was pretty high and I was able to keep it throughout. Today the focus was on building strength, so the reps are a lot lower, but the weight is higher. I'm happy to say that my shoulders are *nearly 100% from 6-months or so ago. I'm able to go heavy on the flat bench, and even the incline bench, with little pain in both. There is still some popping, but I'm able to control the weight without it feeling like it's going to give out. That's progress.

Chest/Back

Flat Barbell Bench Press - 5 sets (30/8/6/4/2+ burnout). On the last set, start stripping the weight off. I performed 5 drops, stripping all the way to the bar. I just started pulling the weights off that I already had on, so the drop in weight each round wasn't uniform, so my reps looked like this: 2/3/4/10/15/20.

Incline Barbell Bench Press - 5 sets (30/8/6/4/2). No burnouts or drop sets here - just go heavy!

Dumbbell Flyes superset with Dumbbell Pullovers - 5 sets (30/8/6/4/2 for both). The combination is great, especially if you don't rest in between the two exercises. Rest too much and the combination loses something.

Wide Grip Pullups - 4 sets (each set to failure). Try and do 4 sets of as many strict wide grip pullups as you can.

Bent Over Barbell Row superset with T-Bar Rows - 5 sets (30/8/6/4/2 for both). This is another great combination, hitting your back from two different angles but really putting a lot of stress on your core. Go heavy!

Hanging Leg Raises - 5 sets (25/25/25/25/25). Finish the workout off with some lower abs.

Cardio: 15-minutes HIIT Stairmaster, 15-minutes Moderate Intensity Elliptical

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  #48  
Old 04-22-2014, 07:10 PM
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Awesome to follow your journal again, Joe! I just began lifting again, after a very long break, and I started a journal here too. Looking forward to reading more about your workouts man!
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  #49  
Old 04-25-2014, 12:56 AM
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Good to see you back here, Will! I'll be following your journal!

Great workout today, I moved through it really quickly and also put up some good weight. Left shoulder giving me a little trouble on the close grip bench press, but it was manageable.

Shoulders/Arms

Barbell Clean and Jerk - 5 sets (5/5/5/5/5). Keep the weight the same across all sets.

Standing Dumbbell Press superset with Dumbbell Front Raises - 5 sets (30/8/6/4/2 for both). Use the first set as a warm up and go heavy the rest of the sets.

Dumbbell Lateral Raise superset with Barbell Upright Row - 5 sets (30/8/6/4/2). Don't alternate the dumbbells, but don't push press them either.

Barbell Curl Burnouts - 1 set. Select a weight you can curl only once, then strip some weight off and perform 2 reps, then strip weight and perform 3 reps, all the way to 10 reps. The only rest you should be taking is the time to change weight.

Incline Dumbbell Curl superset with Dumbbell Concentration Curls - 5 sets (30/8/6/4/2).

Close Grip Barbell Bench Press - 5 sets (30/8/6/4/2).

Barbell Skull Crushers superset with One-Arm Overhead Dumbbell Extensions - 5 sets (30/8/6//2).

Barbell Wrist Curl superset with Barbell Reverse Wrist Curl - 5 sets (20/20/20/20/20). Keep the weight the same and the rest intervals low.

Decline Sit Ups - 5 sets (25/25/25/25/25).
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  #50  
Old 04-25-2014, 10:18 PM
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Tough workout today, my legs just didn't want to do what I told them to. Feeling a little weak but I pushed through.

Legs

Barbell Squats - 5 sets (12/10/10/8/8).

Stiff Legged Dead Lifts - 5 sets (12/10/10/8/8).

Barbell Lunge - 5 sets (12/10/10/8/8).

Leg Extensions superset with Lying Leg Curls - 5 sets (12/10/10/8/8 for both).

Standing Calf Raises (Smith Rack) superset with Seated Calf Raises - 5 sets (12/12/10/10/10 for both).

Cable Crunches - 4 sets (25/25/25/25).

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