I'm already at the gym at this timeOriginally 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
Exploit the earth or die..
I'm sure when I'm your age I will be tooI'm already at the gym at this time
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
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