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#368053 - 07/09/08 03:27 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
07-5-08

Lower Body

I. Squats
--A.8 x 185lbs
--B.8 x 195lbs
--C.8 x 205lbs
--D.6 x 215lbs

II. Leg Press
--A.8 x 260lbs
--B.8 x 275lbs
--C.8 x 290lbs
--D.8 x 305lbs

III. Weighted Crunches
--A.10 x 50lbs
--B.12 x 50lbs
--C.10 x 55lbs
--D.10 x 55lbs

Comments: Good workout.
_________________________
It's not because I can, but because you couldn't if you tried.


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#368054 - 07/09/08 03:30 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
07-7-08

Upper Body

I. Incline DB Press
--A.10 x 55's
--B.7 x 60's
--C.5 x 60's
--D.5 x 60's

II. Chin-ups (pronated grip)
--A.9 x BW
--B.6 x BW
--C.6 x BW
--D.4 x BW

III. Seated DB Press
--A.7 x 50's
--B.4 x 50's
--C.4 x 50's

IV. Shrugs
--A.8 x 280lbs
--B.6 x 290lbs
--C.5 x 290lbs

Comments: Not a great workout. Wanted more reps on every exercise. Grip kept slipping on shrugs...
_________________________
It's not because I can, but because you couldn't if you tried.


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#368055 - 07/10/08 10:13 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
07-10-08

Workout A

I. Sumo Deadlifts (first because squat rack was occupied)
--A.6 x 225lbs
--B.4 x 205lbs
--C.6 x 205lbs

II. Squats
--A.8 x 165lbs
--B.7 x 175lbs
--C.7 x 175lbs
--D.6 x 185lbs

III. Shrugs
--A.8 x 265lbs
--B.8 x 265lbs
--C.6 x 275lbs
--D.6 x 275lbs

IV. E-Z Bar Curls
--A.8 x 75lbs
--B.6 x 75lbs
--C.5 x 75lbs
--D.4 x 75lbs

Comments: I tried sumo deadlifts for the first time...major leg scrape-age . I was having trouble with the weight and my torso/hips were not working as one, so I stopped after 3 sets. I probably should have just lowered the weight and sucked it up, but it's too late for that now . Then I tried doing squats afterwards, since the rack was free. I put on 190lbs and did one rep and was like..."not happening," lol. Next time I'll just wait for the rack by doing some more cardio warm-up so that I don't tire myself before squats. Shrugs were fine and curls were refreshing as I hadn't done any in 12 months.

I talked to a trainer after my workout about my deadlift form. He said that he always watches my form when I do squats and such and he was watching my DL form (it's a very small gym) and he said that my form for both were fine. My shoulders/back were in line and everything. We got into a 5 minute conversation about working out in general and he said that a lot of physical therapists said that romanian deadlifts are one of the best exercises for posterior work. I'm actually tempted to do these instead of sumo deadlifts, as I remember how sore my glutes/hams used to get when I was doing a conventional/romanian deadlifts workout routine for legs(before I joined gym). Cord, would this suffice for deadlifts? Sumo better? I don't believe that my shoulders will stay in the correct alignment with conventional deadlifts.

He also made sure to tell me about switching up types of exercises and workouts to keep injury free. He said every once in a while (4 months) its good to throw in some unilateral work(correct term?), like 1-legged deadlifts, cable crossovers for shoulders, 1-armed chest press, snatches, clean and press, etc. Anything to keep the body guessing and injury free. He said that the gym is actually getting kettlebells soon - I'll be sure to let you guys know when so maybe you can suggest some exercises involving those. And also, he said that he too used to use a mixed grip for shrugs and deadlifts, but then a physical therapist he knows said that many power/olympic lifters don't use that grip any more because it makes you prone to a bicep injury or imbalance with the hand that is supinated during the grip...is this true? Help me sort the good and bad/inexperienced advice of this guy I talked to . BTW I would love to do romanian deadlifts(shoulders would never droop forward because you don't touch the ground every rep) for deads and 1-armed snatches for shoulders(I can do correct form on snatch, not cleans because there is no rotation of the elbows in the snatch - that's where I had trouble with the exercise...and I'm more comfortable with dumbbells if I were to snatch).


Edited by THEGENERAL (07/10/08 10:40 PM)
_________________________
It's not because I can, but because you couldn't if you tried.


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#368056 - 07/11/08 11:20 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
If you can perform romanian DL's well, and feel comfortable with them, then go for it.

Split grip in deadlift will only cause inbalance if you 'split' the same way all the time. I alternate which hand is 'over' and which 'under' every set, and have never experienced any problem. Same with the bicep tear- as long as you dont use STRAPS, then you will not push your body beyond its limits as a whole.

I dont count cable crossovers as unilateral work for the shoulders- they are still an adduction movement, and as such will primarily rely on the chest.

Unilateral work is good stuff, a nice way of increasing core engagement and coordination, but I dont think that, in its very essence, it makes you less prone to injury- for example, if all you ever did was unilateral work, then you would change up for some bi-lateral work for further adaption.

Snatches are great- uni or bi lateral, but remember that you are training for hypertrophy, so treating them as a shoulder builder may not be the best plan, as they are a full body movement.

How about this?
Squat x4
uni-lateral dumbell snatch x8 (4 sets each side, alternatng set by set)
Shrug x4
Curls x4

This negates the need for any form of deadlift, as the basic power generation in the snatches comes from the same hip drive.

Then you keep the upperbody routine the same (with the pressess) and you have a very powerful dynamic routine, that also encourages shoulder mobility/stability.
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Don't let the door hit ya' where the good lord split ya'
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#368057 - 07/11/08 12:18 PM Re: THEGENERAL'S New Training Log [Re: Cord]
MattJ Offline
Free Rhinoplasty!
Prolific

Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Good ideas about incorporating more uni-lateral stuff. I will try to work that in, when my arm gets better.
_________________________
"In case you ever wondered what it's like to be knocked out, it's like waking up from a nightmare only to discover it wasn't a dream." -Forrest Griffin

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#368058 - 07/11/08 01:29 PM Re: THEGENERAL'S New Training Log [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Thanks for your help, and I think I'm going to move up quickly with this routine .
_________________________
It's not because I can, but because you couldn't if you tried.


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#368059 - 07/14/08 10:47 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
07-12-08

Workout B

I. Flat Dumbbell Press
--A.8 x 50's
--B.7 x 55's
--C.6 x 55's
--D.4 x 55's

II. Chin-Ups - Supine
--A.10 x BW
--B.7 x BW
--C.6 x BW
--D.5 x BW

III. Arnold Press(is this okay?)
--A.8 x 30's
--B.8 x 30's
--C.6 x 35's
--D.5 x 35's

IV. Skull Crushers
--A.8 x 65lbs
--B.5 x 70lbs
--C.6 x 70lbs
--D.7 x 65lbs

Comments: Worked out at home - weights are heavier compared to gym's. Good workout, low weight for skull crushers felt like a ton - probably because I hadn't done them in forever and because I did 3 exercises previous to them...but I could care less about the weight for my arm exercises.
_________________________
It's not because I can, but because you couldn't if you tried.


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#368060 - 07/14/08 10:56 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
07-14-08

Workout A

I. Squats
--A.10 x 175lbs
--B.8 x 190lbs
--C.7 x 205lbs
--D.6 x 215lbs

II. Uni-lateral Dumbbell Snatch
--A.8,7 x 45lbs
--B.8,8 x 45lbs
--C.8,8 x 50lbs
--D.6,6 x 55lbs

III. Shrugs
--A.8 x 275lbs
--B.8 x 275lbs
--C.6 x 275lbs
--D.5 x 275lbs

IV. Barbell Curls
--A.7 x 70lbs
--B.7 x 70lbs
--C.4 x 70lbs

Comments: Did well on squats and snatches. The snatches really gave me a workout and I felt it in my hips, shoulders, and forearms. After a couple sets I realized that it was better to focus on explosive hip force from the bottom of the lift instead of the shrugging of the weight to get it overhead. Shrugs didn't feel too well, I'll most likely drop the weight a bit and work on a perfect ROM and maybe even try them with the trap bar instead of a barbell. I rushed curls because it was past close time at the gym so I didn't want to keep the girl working there waiting if she was ready to leave, plus I was tired as hell anyways. That's why I didn't do the last set and why the reps were low on the 3rd set - I didn't give myself hardly enough rest time between sets. Oh well, still a great workout
_________________________
It's not because I can, but because you couldn't if you tried.


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#368061 - 07/15/08 06:08 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Aesir Offline
Member

Registered: 07/17/07
Posts: 397
Loc: Croydon, UK
Sounds like your making good progress. I love/hate snatches they make you hurt.

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#368062 - 07/20/08 06:59 PM Re: THEGENERAL'S New Training Log [Re: Aesir]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
07-17-08

Workout B

I. Flat DB Press
--A.8 x 55's
--B.7 x 60's
--C.6 x 60's
--D.5 x 60's

II. Chin-Ups (pronated)
--A.8 x BW+10lbs
--B.6 x BW+10lbs
--C.5 x BW
--D.5 x BW (supine)

III. Arnold Press
--A.10 x 30's
--B.8 x 35's
--C.7 x 40's
--D.6 x 40's

IV. Skull Crushers
--A.8 x 65lbs
--B.8 x 70lbs
--C.5 x 70lbs
--D.3 x 70lbs

Comments: Good workout. The trainer said that the E-Z curl bar weighed 15lbs, but I'm not sure if he's right. I'll weigh is sometime. Are standing overhead extentions fine instead of skull crushers, because I'd rather use a dumbbell and it's hard to use a heavy dumbbell for skull crushers without hitting your head...
_________________________
It's not because I can, but because you couldn't if you tried.


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