Thurs Feb 18 Workout

Purchased a 2008 19" Jamis XAM 1.0 today. An all-mountain tank of a bike. Should be fun.

Thursday's workout was legs

5 minutes on the elliptical (great for getting rid of any low-key mood you might be in - just show up, warm up, and you're in the groove)

Squats

10 reps 135 warmup

10 reps 225

6 reps 315

8 reps 315

15 reps 135 (post strength wo pump set - elevates GH, lactic acid, etc for greater strength improvements (International Journal of Sport and Health Science Vol.2, 111-118, 2004))

Straight leg deadlifts

10 reps 135

10 reps 225

Lying leg curls (machine)

5 reps 60 (warmup)

10 reps 205

8 reps 205

8 reps 180

Leg extensions (machine)

3 reps 80 (test warmup)

10 reps 305

10 reps 305

8 reps 305

Weighted crunches (machine)

10 r 180

10 r 180

(the idea is to cycle through lower weight incremented up to the machine max of 205 - so that you get progressive load, despite the fact that the machine is limited)

Workout for Feb 17, 2010

This is fairly typical of my upper body workouts lately. A little too long - begging to be split into chest/tri and back/bi. But this would push me into a 6 day/week workout:

Sun - legs
Mon - chest/tri
Tue - back/bi
Wed- legs
Thur - chest/tri
Fri or Sat - back/bi


5 minutes on elliptical
10 r bb underhand row 135
6 r " 205
6 r " 175
10 r inclined bb bench 135
10 r " 175
10 r " 175
8 r " 175
3 x 10 cable row 90
10 r db shoulder press 65
6 r " 65
8 r " 55
3 x 6 r close-grip pull-up 45
2 x 10 r dip 45
2 x 10 db rear lateral raise 40
6 r db lateral raise 30
2 x 10 r " 20
3 x 10 r db shoulder shrugs 95
3 x 10 r lat pull down 80
5 min elliptical
Total time ~ 70 minutes

r = repetitions
bb = bar bell
db = dumbbell

Mardi Gras

My posts have gone from economics and biology to pure babble about working out. I fear for my brain cell.

Nonetheless, how exciting is it to hear that I am a whopping 230 lbs? Appropriate for Fat Tuesday, eh?

My workout today consisted of:

5 minutes on the elliptical

1 set (10 reps) of squat at 135

1 set (10 reps) at 225

6 reps at 295

8 reps at 295

15 reps at 135

3 sets (10 reps) of lying hamstring curls at 175

1 set (6 reps) single leg incline press with 4 x 45 plates

2 sets (10 reps) with 8 x 45 plates

10 leg extensions at 220

8 at 305

8 at 305

experimented with single dumbbell deadlifts - goofy exercise

5 minutes on the elliptical

Total time ~ 45 minutes

Exciting

Volumizing

The secret: Volume + occasional HIT = Volumization

 

I enjoy working out - it is physically satisfying, but it is not fun - I do not laugh or even socialize.

 

Arnold Schwarzenegger: It's as satisfying to me as, uh, coming is, you know? As, ah, having sex with a woman and coming. And so can you believe how much I am in heaven? I am like, uh, getting the feeling of coming in a gym, I'm getting the feeling of coming at home, I'm getting the feeling of coming backstage when I pump up, when I pose in front of 5,000 people, I get the same feeling, so I am coming day and night. I mean, it's terrific. Right? So you know, I am in heaven.

 

 

CNS Fatigue

Stealing from the www.exrx.net forum... as a reminder to myself -

 

1. Olympic lifts, ballistic exercises, speed lifts with 45-55% of maximum, plyometrics, and jumps and bounds

 STOP When the speed of movement decreases.

 

2. Deadlifts (and variations), goodmornings (and variations), squats (and variations), lunges and step-ups, free-weight pressing (overhead, incline, flat, decline, and dips), and free-weight/cable pulling (vertical and horizontal)

 STOP: One to two reps short of failure.

 

[ I go to failure on all sets and feel like dead toad on hot asphalt]

 

3. Machine pressing and pulling, chest isolation work, quadriceps isolation work, hamstrings isolation work, lower back isolation work, and abdominal work

 Go to failure on at least one set per exercise; you can go to failure on all sets.

 

4. Biceps isolation work, triceps isolation work, traps isolation work, calves isolation work, and forearms isolation work Very low Go to failure on all sets.

 You can go past the point of failure (drop sets, rest/pause, etc.) on one to two sets per exercise.