Archive for February, 2009i went with nicole to the gym today. she got some new workouts from chris and needed some instruction on the exercises, so we went to the x-sport near our place. i did a few exercises that i missed out on this past week and enjoyed myself incline dumbell press: rack pulls - 1″ below knee: 1 leg - leg curls: i finished this off with lots of foam rolling on my quads and hips Duration: 90 minutes early workout today because ive got plans tonight. happy birthday kaiser!
front squats - barbell: back squats - atg: romanian deadlifts: Duration: 90 minutes i felt great tonight…it helped that i went to the chiro beforehand for a massage, stim/ultrasound, and an adjustment/ART. i was pleased with my efforts tonight and really focused on enjoying myself and the time i set aside to train. chris was feeling a little timid about training tonight, he’s been sick the past week but after a few sets he was feeling great as well…thanks for the comments on my previous post clare! incline press - barbell; 4 second eccentric: pulldown - 3 second pause: swiss bar floor press - mid grip: swiss bar floor press - wide grip: incline dumbell rows: hammer curls: green band pushdow: double blue band ab work: swiss bar floor press done in a cluster with 10 second rest between mid/wide grip Duration: 90 minutes I met Chris at his place above GB Chicago tonight before we trained. He was feeling under the weather and didn’t lift tonight. The workout looked pretty simple when I was reviewing it beforehand - only 3 exercises but it was a killer! I was completely lost on the reverse lunges and was pretty pissed at myself for being so uncoordinated and unflexible. I also left some reps in the bag on my last set of DLs; no idea why I was holding back…it was the last f****** set! Snatch Grip Deadlifts: Reverse Lunges from Box: Russian Good Morning: I need to get my head out of my ass…you only improve when you focus on your weak points! Duration: 90 minutes I had another long work week; probably near 90 hours when it was all done. I got up on Saturday morning at 10:30am for an 11:00 training session…needless to say I was worthless. I hardly got through 3 lifts before I threw in the towel and went home for some sleep. I hate it when ‘work/life’ get in the way of training…I’ll be back at it on Monday Swiss Bar Bench Press: Bent Over Barbell Rows: EZ Bar Skull Crusher with Chains: Tate Press: Swiss Bar Press & Bent Over Rows were done in a cluster Duration: 60 minutes I was wrong on the order of my split that I posted on Monday. We did legs today and will do shoulders/back on Friday. I visited the Chiro for a massage and some ART before I trained. I prefer a 90 minute massage and the 45 minutes I had today with Lisa didnt quite cut it… Anyways, we trained 4 exercises today. Supersetted A1 & A2 and then B1 & B2; 10 second rest between the exercises and 3-5 minutes between each set itself. Lots of volume and I was completely spent afterwards. A1 - Front Squat - Barbell ATG: A2 - Back Squat - Barbell ATG: B1 - Romanian Deadlifts: B2 - Swiss Ball Leg Curl: Duration: 80 minutes A new week and a new program! We’re switching things up this week and will be focusing on hypertrophy for the next few months. I want to also increase my conditioning and begin leaning out before my all out cut in late April. We’ll have a 3 day split that is broken up like this: Monday - Chest & Back Incline Bench Press - 2 Second Pause: Incline Bench Press - 2 Second Pause: Incline Bench Press - 2 Second Pause: Incline Bench Press - 2 Second Pause: Incline Press Dumbell Press - 1 Second Pause: Push-Up: Pull Down: Incline Rows - Dumbbells: Band Pull Apart: The exercises were grouped into supersets of 3 with 10 seconds rest between exercises Duration: 70 minutes This is the day I was REALLY looking forward to the past few weeks..the day I’d test my 1RM on the flat bench press. It’s really the only lift that I’ve trained consistently the past few years but I’d still say that my form is far from perfect but much improved the past few months. I continued my trend of setting new PRs which astounds me considering I took 18 months off leading up to November. I set a personal goal to hit 400lbs on the bench press this year and I destroyed 380lbs tonight RAW. I was/am/will_be stoked the entire week… Bench Press - barbell: Band Tricep Pushdown: Band Row to Chest: Duration: 60 minutes I am going to finish up my current phase of training this week and switch my program up to more hypertrophy/intensification work for the next month or so. Once April hits, I’d like to raise my GPP to the point that I’ll be ready for an all out cut in April/May to drop some bodyfat before summertime. I’ll be trying to 1RMs this week to get data points after my 3 month return to training after the 18 month layoff. Chris told me to ‘enjoy the journey’ back to strength and health - its been awesome and I can’t thank him enough for helping me this far… Tonight was squats and I hit a personal PR at 405. I’ve never attempted this amount of weight - I think the most I tried in the past was 315. Chris got some video of the lift and it was definitely dramatic, I got stuck about 1/4 of the way through the concentric. I heard Chris start to come running for the rack but I called him off and gritted it out…very satisfying, I’m really pleased tonight! Squats - ATG: Box Step Up: Trap Bar Romanian Deadlift: Duration: 60 minutes I had a really tough week at work and was only able to train on Monday. I worked some long days Tues- Fri but was fortunate to get some chiro/massage therapy on Tuesday and Saturday morning. I had my first adjustment and thought it was funny to see the chiro jumping around the office to work on me. The best part of my therapy was a massage by Milan - a 6′6″ Serbian dude with hands like hams…IT bands and traps were destroyed by this dude but it felt great. Props to Dr. Joe and Milan at Wicker Park Chiropractic in Chicago I was excited to train at GB today - I missed it all week and came in during the Saturday class…the windows were covered condensation, lots of horsepower… Incline Press - barbell: Bent Over Rows - barbell: Neutral Grip Dumbell Press with Purple Bands: Incline Dumbbell Row: Tricep Pushdown Green Band: External Rotation - Rotator Cuff: Duration: 70 minutes |
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