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#367913 - 11/08/07 10:59 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
11/8/07

Lower Body & Abs

I. Front squats
--a.8 x 115 lbs.
--b.8 x 115 lbs.
--c.7 x 125 lbs.
--c.7 x 125 lbs.
II.Stiff-Legged Deadlifts
--a.8 x 145 lbs.
--b.8 x 155 lbs.
--c.8 x 165 lbs.
--d.7 x 165 lbs.
III.Weighted Crunches
--a.10 x 26 lbs.
--b.10 x 30 lbs.
--c.10 x 30 lbs.
--d.9 x 36 lbs.

Reflection:
-Trying to front squat technique down again. The beginning, where I clean the bar up to myself is more of a challenge than the actual squats. I realized that I have to kind of pump myself up before each set to make sure that I follow through on the top of the lift(clean), or else I won't get the bar up. The weight is not so glorious, but I am getting great leg workouts and I know that once I perfect the technique, I will be putting on some poundage.
-As for stiff-legged deadlifts, I do not lock out my knees; I make sure that there is always a slight bend in them. I don't know if that makes the exercise a romanian deadlift or not, but I doubt that you're supposed to ever lock your knees out for any leg exercise(other than extentions).
-Crunches are sexy
-Loving the soreness from new exercises
_________________________
It's not because I can, but because you couldn't if you tried.


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#367914 - 11/12/07 10:31 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
11/11/07

Upper Body

I. DB Bench Press
--a.8 x 50's
--b.8 x 50's
--c.7 x 50's
--d.5 x 56's
II. Single Arm Bent over Rows(reps are for each arm)
--a.(BW pull-ups) x 8
--b.8 x 56 lbs.
--c.8 x 60 lbs.
--d.8 x 70 lbs.
III. Military Press
--a.8 x 75 lbs.
--b.7 x 80 lbs.
--c.7 x 80 lbs.
IV. Shrugs.
--a.8 x 170 lbs.
--b.8 x 185 lbs.
--c.8 x 200 lbs.

Reflection:
Overall good workout. Trying to get the bench up to 56lb. DB's. I started doing pull-ups, but after the first set I couldn't grip the wood because my fingers were cold/wet. Then I counted that as one set for back and did 3 sets of rows, which went pretty well. Military press is so tough to do after doing back!
_________________________
It's not because I can, but because you couldn't if you tried.


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#367915 - 11/15/07 10:34 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
11/15/07

Lower Body

I. Front Squats
--a.8 x 115 lbs.
--b.6 x 125 lbs.
--c.7 x 135 lbs.
II. Conventional Deadlifts
--a.8 x 175 lbs.
--b.7 x 185 lbs.
--c.7 x 195 lbs.
III. Weighted Crunches
--a.10 x 20 lbs.
--b.10 x 30 lbs.
--c.10 x 30 lbs.

Reflection:
I have a cough/sore throat, so it was kind of tough to work out. If I exerted too much while grunting, my throat would hurt like hell. So I took it easier and dropped a set off of each exercise. The front squats went pretty well, my form improved so much today. Weight will come with time. Decided that I'm going to stick with conventional deadlifts because there is less of a risk of injury and they are most likely the best form of deadlifts. When I did them today, my form was the best it has ever been! BTW I hadn't worked out for about 5 days before this because I was very busy and the day that I wasn't, I had a bad headache.
Can't wait for my throat to feel better! Going to go drink some Airborne and then a glass of OJ right now.
_________________________
It's not because I can, but because you couldn't if you tried.


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#367916 - 11/19/07 08:17 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I've been sick since Friday!@!#!$! I can't wait until I'm done coughing up a storm and can actually work out again. I'm aiming towards Wednesday or Thursday, before company comes over.
_________________________
It's not because I can, but because you couldn't if you tried.


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#367917 - 11/21/07 05:04 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Man, my whole body is sore just from being sick. I really hope that I feel at least 75% tomorrow so that I can workout. Either way, I'll probably take it light and either just do chest/back or cut down the sets for each exercise. Don't have to overdo it after being sick for a week...
_________________________
It's not because I can, but because you couldn't if you tried.


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#367918 - 11/29/07 10:25 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Haven't been recording my workouts lately, but I was pretty sick during the week of thanksgiving so I have only worked out 3 times since then. I did 2 upper body days and 1 leg day. I am just recovering and gaining my strength back now, and I am excited to be back on the saddle.

QUESTION: Do heavy dumbbell squats give the same results as heavy barbell squats? I have enough weight with my dumbbells and I would like the same benefits without a rack. (clean to front squats werent working with my lack of form with clean...will have to learn it from someone later)

Last time I did legs I did DB squats followed by DB romanian deadlifts. I still feel it in my hamstrings . Don't know if conventional or romanian is the way to go. Just trying to get the best two exercises for my leg day!

Today I did upper body. I had a great workout, and I took an exercise from a modded Rippetoe routine, called Pendlay Rows. I did DB bench press supersetted with this new exercise. I won't superset on a regular basis, but I felt it may help kick things back into gear for some reason. And man did it feel great! Pendlay rows feel so effective... Then I did military press followed by shrugs(not supersetted). Great workout!
_________________________
It's not because I can, but because you couldn't if you tried.


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#367919 - 12/08/07 05:28 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Haven't been recording lately...here's an update:
Current Upper body routine:
-DB flat bench 4x6-8
-Pendlay Rows 4x6-8
-Military Press 3x6-8
-Shrugs 3x6-8

Lower Body:
-DB Squats 4x6-8
-Conventional Deadlifts 4x6-8
-Weighted Crunches 4x8-10

Had a bad cold for a while with a cough, sore throat and stuffy nose so I've been somewhat inconsistant. It's almost gone where now I just have a stuffy nose and a mild cough. Working out inside for now because when I work out in the cold I start coughing like crazy...

Going to do my leg workout right now
_________________________
It's not because I can, but because you couldn't if you tried.


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#367920 - 12/09/07 11:39 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
12/09/07

Lower Body:

I. Clean to Front Squats (clean bar then squat then deload is one rep)
--a. 8 x 85lbs.
--b. 8 x 95lbs.
II. Conventional Deadlifts
--a. 8 x 165lbs.
--b. 8 x 180lbs.
--c. 7 x 195lbs.
--d. 7 x 195lbs.
III. Dumbbell Squats (weight for each DB)
--a. 7 x 60lbs.
--b. 7 x 60lbs.
IV. Weighted Crunches
--Didn't get to these - ran out of time. Will do tomorrow on rest day.

Overall great workout. I took jude's suggestion, which will help me improve on my clean form; light weight and deload each rep so that I do the clean many times. The two sets for this and the 2 sets of DB squats add up to 4 which compliments my deadlifts. Still have a cold so I was coughing and out of breath after each set, but thats okay, it should be gone in a few days. BTW I put plates over my toes while doing the DB squats as a temporary safety precaution, jude.
_________________________
It's not because I can, but because you couldn't if you tried.


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#367921 - 12/10/07 10:43 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
jude33 Offline
Veteran

Registered: 03/14/07
Posts: 1539


Jude

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#367922 - 12/10/07 10:56 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
MattJ Offline
Free Rhinoplasty!
Prolific

Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Quote:

I. Clean to Front Squats (clean bar then squat then deload is one rep)




Great stuff. I have done those, as well as military press/squat. Very good full-body exercise.
_________________________
"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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