Take care of yourself

Re: Take care of yourself (LiveSTRONG)

I just did out the numbers and it looks like I replaced a 1/2-pound of fat with a 1/2-pound of muscle.

 

Re: Take care of yourself (LiveSTRONG)

Today

Back squats, knees lower than hip plane, 5-5-5-5-5-5: 145, 155, 165, 175 (3 & 2), 180 (2 & 1), 165 (3 & 2).
Wall squat, five minutes.
One-leg hip flexor stand, five minutes each leg.

Fifty pullups in (sigh) 9:54.

Joe

 

Re: Take care of yourself (LiveSTRONG)

So did he tell you the purpose of doing a 1 RM.

 

Re: Take care of yourself (LiveSTRONG)

We were doing a strength workout, using heavier weights than I'd done before. He just wanted to show me what I was capable of doing.
That and I'm toying with the idea of getting into powerlifting.

 

Re: Take care of yourself (LiveSTRONG)

OK, good. As well, it can help you determine what weights you should be doing for an 8-rep set or a 10-rep set and so on.

Check out this calculator. Of course, it also helps those who are doing 8-rep sets to determine what their 1 RM should be.

http://exrx.net/Calculators/OneRepMax.html

For instance, you can do a 315 deadlift for 1 rep. That means, if your trainer has you doing 3x8, you should be d/ling (IIRC, off the top of my head) 75-80 per cent of your 1 RM, or 236-252. Of course, weight plates would only get you at 0 or 5 number so round off.

It allows you to know you're not cheating yourself by not lifting enough.

Conversely, if I can do four squat reps of a 205, I should be able to do a 225 1 RM. If I try and I struggle, it gives me a goal to shoot for.

Have fun with it. Get obsessed. It's a hoot.

 

Re: Take care of yourself (LiveSTRONG)

Chest workout today:

Incline DB press -- 12 X 50, 10 X 70, 6 X 85
Decline Bench -- 12 X 135, 10 X 185
Incline Bench -- 10 X 135, 10 X 155, 8 X 185
Flat DB Flys (wide) -- 10 X 15, 10 X 20, 8 X 25



I began taking a mass gainer and I'll see where it gets me. I am just adding it to my diet.

 

Re: Take care of yourself (LiveSTRONG)

Will post my new workout, in case anyone is interested.

Today was chest and tris.

Core: Medicine ball crunches, medicine ball twist, medicine ball figure 8, V-ups ... 30 seconds each, no stopping, 2 sets

Weights (all pushups to fatigue):
DB flyes (10-8-6) SS ball pushups
DB press (8-6-3) SS Indo board pushups
Cable crossovers (10-8-6) SS stepup pushups
Rope overhead extension (3x15)
Close-grip bench (3x15)

Cardio: HIIT for 15 minutes, 30 sec sprint, 60 sec recovery

 

Re: Take care of yourself (LiveSTRONG)

Today

Hang squat clean (115 pounds first round, 105 other four), 9 reps; 25 pullups; five rounds (four pullup rounds) in 45:46.

My hands are sore as hell.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Leg day!

Core: Med ball leg lifts, med ball toe touches, windshield wipers, figure 8s ... 30 seconds each, no stopping, 2 sets

LEGS:
Oly squats 10-8-6 SS switch lunges for 30 seconds
Good mornings 10-8-6 SS single-leg extension 10-8-6
Single-leg lying curl 10-8-6 SS seated calf raises

PLYOS:
30 seconds each, no stopping, 2 sets
Ninja jumps, speed stepups, speed skater stepups, football run on stepup

 

Re: Take care of yourself (LiveSTRONG)

When will you be debuting on Canucki Gladiators, Flasher?

 

Re: Take care of yourself (LiveSTRONG)

It may not be a good idea to try walking to work tomorrow ...

 

Re: Take care of yourself (LiveSTRONG)

Today

5k in (sigh) 29:16. So very, very slow.

Joe