Take care of yourself

Re: Take care of yourself (LiveSTRONG)

Sweet stuff ... if I could have, I would have been there, too ... sounds like it was a good time and you learned a lot.

I like that lower-body matrix and may have to incorporate it.

 

Re: Take care of yourself (LiveSTRONG)

Today, max-weight rep for back squat, shoulder press and deadlift. In order, 215 pounds, 115 and 285.

Also, because I'm a day behind, "Elizabeth," which is full squat cleans (95 pounds) and dips, rounds of 21-15-9. Ugh, finished in 19:31.

Joe

 

Re: Take care of yourself (LiveSTRONG)

I've started doing some basic weight training. Typical day at the gym for me is 20 minutes on the treadmill (4.1, just to get warmed up and do a little cardio) then I do legs or arms depending on the day. Usually an ab exercise or two each day.
Leg day exercises:
Leg curl
leg extension
leg press
hip adduction
hip abduction
Arms/upper
chest press
lat pulldowns
bicep curl
tricep press
rowing
shoulder press

 

Re: Take care of yourself (LiveSTRONG)

Jake,
Before I do it, do you mind a little critique?

 

Re: Take care of yourself (LiveSTRONG)

Go right ahead. I don't really know what I'm doing, those are the machines there, and I know you're supposed to separate things a little so that's how I did it.

 

Re: Take care of yourself (LiveSTRONG)

Today, two workouts.

First, squat cleans, one rep each for seven sets: 95 pounds, 105, 115, 125, 135 (new PR), 145, 155.

Next, shoulder presses, push presses, push jerks.
Shoulder presses, one rep each: 95, 105, 115, 120, 120.
Push presses, three reps each: 95, 105, 110, 115, 125 (2, 1).
Push jerk, five reps each: 65, 75, 85, 95, 100.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Swam for the first time in almost three years yesterday. Felt good, but I definitely need to find someone who can teach me proper technique, since I never truly learned to swim as a kid.

 

Re: Take care of yourself (LiveSTRONG)

My big thing is with the legs ... it's just that all the exercises you're doing are single-joint machine work.

I'm not one of those people who derides the use of machines at all, but I use them for secondary exercises to isolate and fatigue the muscle for a last shot of the program.

You'd be better off picking up some dumbbells and doing some squats and lunges. You can find good directives on form at exrx.net.

As far as your upper body work goes, those are all good exercises. I wouldn't, however, put rowing and shoulder press at the end of your workout.

You want to keep the larger muscle groups at the front end of your program to ensure your muscles have the energy to lift, then leave your smaller groups (biceps and triceps) for the end of your workout.

Essentially, you engage your arms in your chest, back, and shoulder exercises. So bicep and tricep work is -- again -- supplementary, single-joint work to finish your workout.

Just my humble opinion ...

 

Re: Take care of yourself (LiveSTRONG)

That last point makes a lot of sense. Shoulder press is the last thing I do and the second set usually kills me.

 

Re: Take care of yourself (LiveSTRONG)

Today, another two days' worth.

Increasing pullups, one the first minute, two the next, three and so on. I finished 10 sets and got eight in the 11th set. That's a PR by one full set, and it's a PR by at least 11 total pullups, which was 63.

Thrusters, one rep, seven sets. Went 95 pounds, 105, 115, 125, 130, miss 135, 130, 130.

Other things: Dips, 8, 6, 5, 5, 3 = 27. Knees to elbows, four sets of 10. Row 10 minutes for 2,323 meters.

It was a good day.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Today: 10 pullups, 10 65-pound thrusters, as many rounds as you can do in 20 minutes. I got eight full rounds and 1 pullup. I was gassed at the end, and I ripped a hole in my left hand from the pullups.

Dips: 7, 5, 4, 3, 3 = 22. Ouch.

Hanging L: 0:37, 0:32, 0:25, 0:26, 0:18.

Overhead squats with an Olympic style curl bar (25 or 20 pounds?) with 5s on each side: 10, 10. With 25s added to the 5s: 10, 10.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Today, "Michael": Run a half-mile, do 50 back extensions and 50 situps, three rounds. It damn near broke me because there was nothing more I wanted to do than quit after two rounds. But I didn't. The gruesome total: 35:40.

Ouch.

Joe