Looks like you found a nice place !
I sure do miss my old place :(
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Looks like you found a nice place !
I sure do miss my old place :(
Yeah, I was skeptical at first but I think this place will work out fine.Quote:
Originally Posted by Talo
Today I just did some extra stuff that I've been neglecting lately. For face pulls I had to use a lat pulldown. Single pulley so didn't use a lot of weight.
Rolling EZ-bar tricep ext. bar+50x6 +70x6 +100x3 +90x5
EZ-bar curls +90x4 +90x3
Face Pulls 55x10 70x10 80x8
Glad your found a new place and its working out , its important you like where your working out , makes it that much easier to get up and go to it !Quote:
Originally Posted by O-Train
Gotta love where you workout, there's nothing worse than having to force yourself to go to a gym, stuff headphones in and try to tunnel vision because there are 25 mexican kids doing bicep curls in the squat rack wearing jeans..oops little off track there ;)
Quote:
Originally Posted by JMP
Thanks guys. This week is the first time I've trained in the morning and I think for people who don't mind training early/it works with their schedule it's the way to go. Not a lot of people and they tend to be more serious about what they're doing. You don't get the same problems with teenagers and new people.Quote:
Originally Posted by bcaamuscle
I hear ya O-train , im in at 5:00am , works perfect for work and WAY less people.....feel great all day!Quote:
Originally Posted by O-Train
What do ya guys do for the odd time ya need a spot in the morning? Enough people there that someone can help out if needed??
Quote:
Originally Posted by JMP
Should be people around and you notice the same people who train at the same time. Training in the AM usually revolves around someone's work schedule. Depending on the gym setup you could maybe even ask someone working at the gym to give you a spot. I've run into the same issue with bench press because I finally figured out a great self-spotting system with a power rack but this new place doesn't have even 1 power rack.Quote:
Originally Posted by Robocop
Must have tweaked something doing deadlifts because I wanted to go heavier with squats today but my lower back decided for me. Standing Calf raise has a different setup than I'm used to seeing. Has a weight stack suspended on a cable.
Squats 135x5 225x3 275x4 225x8,10
Seated Hamstring Curl 90x8 115x8
Standing Calf Raise 215x8,7,6
The people there at that time of day are usually pretty serious about getting the job done. Lets face it, anyone getting up at that time of day to train isn't interseted texting...Quote:
Originally Posted by Robocop
Did some cardio, stretching and abdominal stuff. No weights today.
Agreed , this one of the reasons why \imo this is the best time of the day to be in there !Quote:
Originally Posted by faller
Going to write out home gym requirements so I can reference it later if I ever go that route.
1x Power Rack (chin/dip attachment)
1x Adjustable Bench
1x 7' Olympic Barbell
2x Olympic Dumbbell
1x Olympic Curl Bar
6x Olympic Collar
10x45lb Olympic Plate
2x35lb Olympic Plate
2x25lb Olympic Plate
20x10lb Olympic Plate
6x5lb Olympic Plate
6x2.5lb Olympic Plate (815lbs Total)
1x4'x6'x3/4'' Floor Mat
1x Dip/Chin Belt w Chain
I think that's everything.
Was tired this morning so workout wasn't great but it went ok.
Bench Press 135x7 185x3 205x7(2)
Also did some supinated lat pulldowns and dumbbell lateral raises.
Tried out a new hack squat machine today. I think it's actual name was a Hammer Strength V-Squat or something like that. I liked it, the motion felt more like a regular squat than a hack squat. With a lot of machines I can't sit back but this machine allowed me to.
The bars at this gym are kinda garbage. Not sure if the ends of the bar are fused or just seized up but on a lot of the bars they don't turn. I think that makes the bars move around more or maybe my hands have just gotten soft cause I've been feeling it in my hands.
Deadlift 225x2 315x2 345x3(2)
Hammer Strength Squat 54x8 234x8 324x8
Standing Calf Raise 220x8 220x7 220x6
Traffic was bad this morning because of the weather so I didn't have much time at the gym. It worked out fine because I just wanted to do some cardio and stretching anyways. Went on the bike for 20 minutes.
Military Press 115x3(2) 135x5 pp135x4
Flat Dumbbell Press 80x9 80x6
Supinated Lat Pulldown 180x8(2) 180x5
Military Press 115x3(2) 135x5 pp135x4
Flat Dumbbell Press 80x9 80x6
Supinated Lat Pulldown 180x8(2) 180x5
Did some squats, seated ham curls and standing calf raises. I got 315x6,315x4 on squats. I think I could do more reps but I should get some wrist wraps because after a few reps they start to really bug me.
Did some squats, seated ham curls and standing calf raises. I got 315x6,315x4 on squats. I think I could do more reps but I should get some wrist wraps because after a few reps they start to really bug me.
Got 315x6,315x4 on squats. Think I should get some wrist wraps which will make it easier to do a few more reps w/o wrist pain. Also did some seated ham curls and standing calf raise.
I'm already at the gym at this time :neQuote:
Originally Posted by O-Train
Funny how a guy gages a gym by who trains there. For the longest time i thought my gym was kinda lame, good equipment, just kinda geriatric until i started going at different times of the day. There's actually some pretty decent guys training there.
It twas encouraging :)
I'm sure when I'm your age I will be too :).Quote:
Originally Posted by faller
Still been training. Got sick last week so I started back up yesterday with some Bench, supinated lat pulldowns and lateral raises. Today just went on the bike for a while and did some abs and stretching. There is a great spot at the back of the gym which is a balcony one floor up. I just pedal away and watch people err...exercise...At first it put me in a bad mood but now I just smile and find it highly entertaining when there isn't anything good on T.V.
Workout was decent today. Miscalculated weight on hack squat so I ended up using a lot more weight than I thought I was but it worked out ok. Went for 420 on deadlift and missed it. I think it came down to technique and training inconsistency but the way I'm training right now is garbage. Figured out a simple periodized progression which I'm going to start using. I'm going to incorporate 5 days. One day for squat, deadlift, bench and military press then another day for misc. exercises and any areas I feel I've neglected. Each time through will represent 1 microcycle which should take about 1.5 weeks. I'm going to use 1 75%, 2 85%, 3 95% (failure/recalculate max) 4 65% deload. So each mesocycle will be ~6weeks.
I'm using low 1rm numbers to stay on the safe side. Deadlift 405, squat 375, bench 250, mil press 155
Workout today:
Deadlift 135x2 225x1 315x1 420x0 405x1
Hack Squat 396x2 396x5(2)
Standing Calf 235x7 235x6(2)
The rest of this week will be fairly light so I can start properly next week.
Just did some cardio on the bike plus stretching and abs. I'm already noticing an increase in flexibility from incorporating stretching 2x/wk. Works really well after going on the bike for about 20 minutes and hopefully it's helping with recovery somewhat too.
Today would have been military press but my back is still wrecked from deadlifts.
Flat DB Chest Press 85x7 85x4+60x8
DB Lateral Raises 35x6 35x6+30x3
Supinated Lat Pulldown 195x8 195x4 180x6
I think this schedule should work well. One rotation will be 5 weeks. Lifting days will be mon, tues, thurs, fri.
March 21st Wk 1: 1. 75%Squat 2. Bench 3. Cardio, Core, Stretching 4. Deadlift 5. Supplemental
March 28th Wk 2: 1. Mil Press 2. 85%Squat 3. Cardio, Core, Stretching 4. Bench 5. Deadlift
April 4th Wk 3: 1. Supplemental 2. Mil Press 3. Cardio, Core, Stretching 95%4. Squat 5. Bench
April 11th Wk 4: 1. Deadlift 2. Supplemental 3. Cardio, Core, Stretching 4. Mil Press 5. 65%Squat
April 18th Wk 5: 1. Bench 2. Deadlift 3 Cardio, Core, Stretching 4. Supplemental 5. Mil Press
Should have gotten 10 reps on my squat sets but I could just tell it wasn't going to happen. Feels like my muscles are recovered but my CNS isn't. Maybe I need to warm up better or get more sleep.
Day 1 Squat 75%
Squat 225x4 285x5(2)
Seated Ham Curl 115x6 130x7
Standing Calf Raise 235x8 235x6(2)
Not getting off to a great start. Felt sick on Tuesday so I couldn't train. Then I was debating going to the gym Wednesday but the weather was complete garbage. I think all the snow plow drivers are down in Florida already. Went in today but everyone was still driving like it was yesterday so I only had time for 15 minutes at the gym. Got my bench press in but then had to go to work.
Day 1 Bench 75%
Bench 135x7 190x10, 190x9
There was a roll over on the 401 last Friday which meant no time for the gym. Still feeling a little congested/sick today but nothing major. It effected my recovery so I trained accordingly.
Deadlift 225x5 305x10
Hack Squat 324x10
Standing Calf Raise 235x8,7,6
Not much of a workout but if felt like a lot.
Military Press (75%) 95x5 115x8 115x7+2
Flat Dumbbell Press 60x4 85x7 85x5
Supinated Lat Pulldown 165x3 210x3+195x4 195x6
Started wk 2 85% today. Still getting wrist pain from squats. One of these days I'll look into getting some wrist wraps.
Squat 225x4 275x2 320x6,4
Seated Ham Curl 115x5 140x5+115x4
Standing Calf Raise 235x9,7,6
Wrist pain during squats ? How about during bench press ?
How are you holding the bar ? If your gripping it with your hands like a normal squat , try holding your arms out wide and touching the plates and not gripping the bar. That could help you with the pain as the wrists will stay straight.
No pain while benching. For squats I use a low bar placement and a narrow grip so I'm using my hands a lot to pull the bar in tight. From the articles I've read a close grip = tight which is what you want although they did mention wrist pain. I'll try widening the grip some but I think what I need to focus on is flexing my wrists hard to bring them in to neutral because it's the awkward extended wrist position that is causing the pain.
Quote:
Originally Posted by Talo
I use a wide grip with squat ( helps with my shoulders ) and can still keep it tight.
Focus more on keeping the traps tight an that will help with staying tight :)
Yeah, I've found that helps a lot. I started with just pulling my shoulder blades together but lately I've been making a conscious effort to retract my head back towards the bar. I use a grip like this but only slightly wider:
http://www.youtube.com/watch?v=ZwuSTqA1FlU
Quote:
Originally Posted by Talo
Bench Press 135x5 185x3 215x5(2)
Supinated Lat Pulldown 165x3 210x6 210x4+195x3+180x3
Dumbbell Laterals 30x10 35x6+30x4
85% Deadlift 225x3 295x1 345x5 345x2
Hack Squat 234x5 414x4+324x5
Standing Calf Raise 235x9 235x8 235x6
Military Press 95x5 135x5 135x4+ Push Press 135x2
Flat Dumbbell Press 65x4 85x9 85x5
Supinated Lat Pulldown 165x4 210x7 210x4+195x3
Today was heavy squat day. Would have liked to get more reps but I kinda messed up my back on the weekend. Was doing Parent n Tot gymnastics w/ my daughter and I was trying to show her how to do a butt drop on the trampoline. It was a heavy duty trampoline and I messed up the landing and jammed my back pretty good. I guess I'm too old/heavy to be messing around on trampolines.
Squat 225x3 275x1 325x1 355x1 355x1
Seated Ham Curl 130x8+2
Standing Calf Raise 235x9 235x8 235x7
Felt kinda weak today. Seemed like I was missing my groove for Bench and the weight felt heavier than I thought it would.
Bench Press 135x5 185x3 225x1 240x1(2)
Supinated Lat Pulldown 165x4 210x5 195x7+3
Dumbbell Lateral Raises 30x10 35x7 35x5