Today was an off day. Back was really sore after leg press last night. Like I said, it's something that I have learned I will have to cut out for a while. Good riddance anyway, leg press isn't my favorite. But I can see the status of my back progress because when it does start to hurt, it's does not hurt as much or for as long as it used to. So that's progress. Sitting here right now it feels pretty good. Which is a good thing, because tomorrow looks like a power back day. I'm going to try and set a PR on partial deads (rack pulls).
ok, back to "The role of the pancreas in hormonal regulation and insulin response"
Man I love this stuff!
Monday, January 29, 2007
Sunday, January 28, 2007
I feel like BLAH
Here's the update:
Friday and saturday were uneventful lifting wise. Friday I had to go to a meeting and after it I was too GD tired. Saturday I was busy all day.
So today I decided to combine shoulders and legs so I wouldn't be behind schedule. I normally don't do anything else on leg day except legs, but I made an exception tonight. I left the library at 9:45 so by the time I got to the gym, I had about 1 hour to lift. I didn't count sets really I just set it up like this.
1 Leg exercise
1 shoulder exercise
repeat
I started with leg press but with only 3 plates each side I soon felt the familiar, uncomfotable ache in my lower back. I really have to watch the cadence on this exercise, but it seems to be the only exercise giving me problems. I think I will probably cut it out from now on. Anyway, I did reps of 20-40 on the leg press for about 6 or 7 sets. Here a list of some of the other lifts I did. Legs were in the 10-20 range, shoulders in the 10-15.
Leg press
Leg extension
Single leg exetension
leg curl
calf raise
hammer strength press
DB laterals
DB front raises
hammer strength shrugs
Cybex rear delt fly
Overall this workout was mediocre. I was already pretty tired from studying, but when I felt the ache in my back, my intensity dropped. I know my back is getting stronger, but things take time. I have to learn to work with what I have and know the difference between intensity and too much.
After I left the gym I had a killer headache and felt like I was going to blow chunks. Now I just wanna hit the shower and go to bed. Work @ 8 am, then class, then work again, then class again...................and it goes on.
Friday and saturday were uneventful lifting wise. Friday I had to go to a meeting and after it I was too GD tired. Saturday I was busy all day.
So today I decided to combine shoulders and legs so I wouldn't be behind schedule. I normally don't do anything else on leg day except legs, but I made an exception tonight. I left the library at 9:45 so by the time I got to the gym, I had about 1 hour to lift. I didn't count sets really I just set it up like this.
1 Leg exercise
1 shoulder exercise
repeat
I started with leg press but with only 3 plates each side I soon felt the familiar, uncomfotable ache in my lower back. I really have to watch the cadence on this exercise, but it seems to be the only exercise giving me problems. I think I will probably cut it out from now on. Anyway, I did reps of 20-40 on the leg press for about 6 or 7 sets. Here a list of some of the other lifts I did. Legs were in the 10-20 range, shoulders in the 10-15.
Leg press
Leg extension
Single leg exetension
leg curl
calf raise
hammer strength press
DB laterals
DB front raises
hammer strength shrugs
Cybex rear delt fly
Overall this workout was mediocre. I was already pretty tired from studying, but when I felt the ache in my back, my intensity dropped. I know my back is getting stronger, but things take time. I have to learn to work with what I have and know the difference between intensity and too much.
After I left the gym I had a killer headache and felt like I was going to blow chunks. Now I just wanna hit the shower and go to bed. Work @ 8 am, then class, then work again, then class again...................and it goes on.
Thursday, January 25, 2007
I'ma voodoo chilllle, voodoo chillle babay!
Today I was pretty tired and I was procrastinating going to the gym. But I knew I had to go. The gym closes at 11 so at 9:50 I decided to make it up there. Only having an hour really pumped me up because I knew I had to get alot of work done in a short amount of time. I put some D'angelo on and went to WORK baby.
So I did a monster set for chest. It's basically 4 exercises back to back. It went like this:
Decline DB press
Hammer strength bench (plate loaded)
Dips
Cable crosses
Basically I did 4 or these monster sets, and tried to get 12 reps each exercise. By the 3rd set, I was just going to failure. The weight was light, but I was so tired. Since this is a hypertrophy week, I don't care about the weight too much. So that's a total of 16 sets for chest.
Next onto tris. They were already pre-fatigued from all the chest work, so I killed them easily with a superset. I supersetted:
Rope pushdown
Close Grip Bench
for 3 sets of 10-15 and I felt like my arms were going to pop like baloons.
Next, I worked on some abs. I did 2 Tri-sets:
Hanging leg raises
cable crunches
reverse crunches
I did those for 10 reps each, twice.
Then I decided to kill the tris off with 3 sets of DB kickbacks. 10 reps each.
That was ALOT of work, and I got it all done in 50 minutes. 31 sets total. That's about 1 set every minute and a half, so I didn't get alot of rest between sets.
It was a very good workout. Legs are tomorrow.
So I did a monster set for chest. It's basically 4 exercises back to back. It went like this:
Decline DB press
Hammer strength bench (plate loaded)
Dips
Cable crosses
Basically I did 4 or these monster sets, and tried to get 12 reps each exercise. By the 3rd set, I was just going to failure. The weight was light, but I was so tired. Since this is a hypertrophy week, I don't care about the weight too much. So that's a total of 16 sets for chest.
Next onto tris. They were already pre-fatigued from all the chest work, so I killed them easily with a superset. I supersetted:
Rope pushdown
Close Grip Bench
for 3 sets of 10-15 and I felt like my arms were going to pop like baloons.
Next, I worked on some abs. I did 2 Tri-sets:
Hanging leg raises
cable crunches
reverse crunches
I did those for 10 reps each, twice.
Then I decided to kill the tris off with 3 sets of DB kickbacks. 10 reps each.
That was ALOT of work, and I got it all done in 50 minutes. 31 sets total. That's about 1 set every minute and a half, so I didn't get alot of rest between sets.
It was a very good workout. Legs are tomorrow.
Wednesday, January 24, 2007
Tuesday, January 23, 2007
Bringin' Sexy Back
Today was an interesting day. I am on a 2 week cycle of power lifts and hypertrophy. So this week is stictly intense, ball busting workouts. Increasing the weights aren't that important. Back and Bi's. Shoulder was feeling great, which it weird because it hasn't even been 48 hrs. I did a bunch of stuff today. I won't bore you with the exact details, and I also don't feel like getting my log outta my bag.
I did 3 sets of bodyweight chins (they bothered my front delt a little)
then I did cable rows/cybex pulldown machine for 3 supersets
next I did some regular pulldowns, and then I went onto DB rows.
I finished with a new exercise: BB rows! It's honestly the best back workout I've ever felt. I used a supinated underhand grip and squeezed the back together. I had always stayed away from these because I felt it would compromise my lower back injury, but I am getting stronger and it doesn't bother me at all.
All these were for 8-12 reps. I think a total of about 12-15 sets. I stopped counting.
Biceps I basically just burnt them out with all different types of curls. Maybe for about 10 sets. Like I said before, on hypertrophy specific days, the numbers aren't as important.
On a side note, I was going over the pre-reqs for the med program...and honestly, I'm f*ing scared. It's obvious why not many people take that road. It's a lot harder than it looks, and you have to want it bad.
Speaking of all that...I should probably study something.
I think next time is chest...we'll see.
I did 3 sets of bodyweight chins (they bothered my front delt a little)
then I did cable rows/cybex pulldown machine for 3 supersets
next I did some regular pulldowns, and then I went onto DB rows.
I finished with a new exercise: BB rows! It's honestly the best back workout I've ever felt. I used a supinated underhand grip and squeezed the back together. I had always stayed away from these because I felt it would compromise my lower back injury, but I am getting stronger and it doesn't bother me at all.
All these were for 8-12 reps. I think a total of about 12-15 sets. I stopped counting.
Biceps I basically just burnt them out with all different types of curls. Maybe for about 10 sets. Like I said before, on hypertrophy specific days, the numbers aren't as important.
On a side note, I was going over the pre-reqs for the med program...and honestly, I'm f*ing scared. It's obvious why not many people take that road. It's a lot harder than it looks, and you have to want it bad.
Speaking of all that...I should probably study something.
I think next time is chest...we'll see.
Monday, January 22, 2007
Today was a recovery day from yesterdays slight shoulder mishap. I'm following my standard injury procedure and its working like a charm. I take anti-inflammatories for the first 48 hrs, and ice the area every 1-2 hrs for 15 minutes. I feel great. There is about a 40% decrease in pain from this morning alone and overall, I feel like I'm at about 70% strength. I feel great.
So when you get hurt, nip it in the bud right away. Don't play Mr. Tough Guy. It never works.
I'm at the LIB right now studying for a pysch test, so let me get back to that.
HI VOLUME/INTENSITY Back workout tomorrow.
Can't wait!
So when you get hurt, nip it in the bud right away. Don't play Mr. Tough Guy. It never works.
I'm at the LIB right now studying for a pysch test, so let me get back to that.
HI VOLUME/INTENSITY Back workout tomorrow.
Can't wait!
Sunday, January 21, 2007
Aches and Pains
Today was shoulders/traps- Power workout. Short and to the point. I haven't done shoulders in a good while now...for some reason, I keep missing them on my rotation. I know, I know...excuses.
Anyway..I found this supplement sample packet in my pantry called "Aramaggedon"..it has B-vitamins, a little carbs and tons on caffiene. Within 3o minutes of taking it I felt juiced. I felt like I could literally run up a wall and do a backflip. I am very sensitive to even small amounts of caffiene. So by the time I got into the gym and the creatine had also set in, I was so focused it was scary. I started attacking the DB press.
Warm up sets:
35's x 10
45's x 10
60's x 10
70's x 8
At this point, I was psyched. 70's felt easy and my intensity was still off the wall. So I hit the work sets. For all my heavy lifts I go in a traditional power lift pattern. 4 Sets of 5,5,5 and a max of 2 reps.
80's x 5- Easy....no lift up
85's x 5- A little shaky on the first one, but still no lift up and no need for a spot. At this point I was pumped and I was thinking I would be able to get 95's for at least 2 by the end. But I still had one more set of 5 to go.
90 x 5- Got it off the knees, I couldn't get it up. I was determined though. So I went for a second lift, and even with a lift up...it was just too much. On the second attempt, I even tweaked my rear delt a little. I have done this before when I am trying to stabilize a weight over my head that is too heavy. I just put it down.
I didn't want to try again and risk turning a mere "tweak" into an injury. I don't play around with bad pain in the gym. You have to be intense, but there is a line that has to be drawn. After DB press I usually do another delt movement, but I did not to strain my delts any more. So I went straight to DB shrugs. 5 sets:
70's x 10
80's x 10
85's x 10
90's x 8
95's x 8
I know, light weight..but I didn't want to risk anything. I suspersetted those shrugs with some hyperextensions for the lower back and I was out.
When I got home, I immediatley took some Advil to relieve any possible swelling in the joint and iced it. Like I said, I don't fool around with injuries. It feels ok now and luckily on my workout scheme I wont have to lift power again for about 2 weeks. So everything should be gravvvy baby.
Homework time.
Ohh yeah.... GOOO COLTS!
Anyway..I found this supplement sample packet in my pantry called "Aramaggedon"..it has B-vitamins, a little carbs and tons on caffiene. Within 3o minutes of taking it I felt juiced. I felt like I could literally run up a wall and do a backflip. I am very sensitive to even small amounts of caffiene. So by the time I got into the gym and the creatine had also set in, I was so focused it was scary. I started attacking the DB press.
Warm up sets:
35's x 10
45's x 10
60's x 10
70's x 8
At this point, I was psyched. 70's felt easy and my intensity was still off the wall. So I hit the work sets. For all my heavy lifts I go in a traditional power lift pattern. 4 Sets of 5,5,5 and a max of 2 reps.
80's x 5- Easy....no lift up
85's x 5- A little shaky on the first one, but still no lift up and no need for a spot. At this point I was pumped and I was thinking I would be able to get 95's for at least 2 by the end. But I still had one more set of 5 to go.
90 x 5- Got it off the knees, I couldn't get it up. I was determined though. So I went for a second lift, and even with a lift up...it was just too much. On the second attempt, I even tweaked my rear delt a little. I have done this before when I am trying to stabilize a weight over my head that is too heavy. I just put it down.
I didn't want to try again and risk turning a mere "tweak" into an injury. I don't play around with bad pain in the gym. You have to be intense, but there is a line that has to be drawn. After DB press I usually do another delt movement, but I did not to strain my delts any more. So I went straight to DB shrugs. 5 sets:
70's x 10
80's x 10
85's x 10
90's x 8
95's x 8
I know, light weight..but I didn't want to risk anything. I suspersetted those shrugs with some hyperextensions for the lower back and I was out.
When I got home, I immediatley took some Advil to relieve any possible swelling in the joint and iced it. Like I said, I don't fool around with injuries. It feels ok now and luckily on my workout scheme I wont have to lift power again for about 2 weeks. So everything should be gravvvy baby.
Homework time.
Ohh yeah.... GOOO COLTS!
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