Lower body workout

Lower Body Workout
Jan 13th

Seated Ham Curl
80 * 15, 15

Speed Box Squats
Bar * 5, 5, 5
135 * 5, 5, 5
225 * 2, 2
135 * 2, 2
225 * 2, 2
135 * 2, 2

Dead lifts
135 * 3
225 * 2
315 * 1, 1, 1, 1, 1

A1: Glute ham machine (unilateral) (tempo 50X)
50 * 10, 10, 10

A2: Lying Leg Curl (tempo 50X)
50 * 10
75 * 10, 10

Straight Leg press (unilateral) (tempo 50X)
3 pps(plates per side) * 6
4pps * 6, 6, 6

B1: Hanging Leg raise (knees bent)
BW * 10, 10, 10

B2: Seated Calf raises (tempo 332)
70 * 12, 12

Barbell Rows (underhand)
135 * 10, 10, 10

A1, A2 and B1, B2 were supersetted. I really wanna squat twice a week, so I will leave one day for light speed work and one day for heavier squat work variation. I also put the speed squats before the deadlifts because my lower back's recovery ability is not so good at the moment. Legs were still aching from monday's workout, but probably from all the eccentric work. Still, the weights were really light, but I figure it's a good way to ease my body back into training this week. Tmr will be an upper body workout day, I hope the ache in my shoulders and chest alleviate by then.

I saw a guy on a wheelchair in the gym today and he was training hard. Seeing people like this really motivates me because when you have a guy that is busting his ass in the gym even though he can't walk, what other excuse can I possibly have for not training hard? Respect.

Upper body session

11th Jan
Upper body

Warm up:
Rotator cuff exercises
Pec Deck 80 * 15, 15

Strength movement:
Bench
Bar * 5, 5, 5
95 * 5, 5, 5
135 * 5
195 * 5
225 * 5
255 * 2
135 * 10, 10, 10

Supplementary exercises:
Seated Shoulder press
95 * 10, 10, 10

Dips (done with a tempo of 32X, 3 seconds to lower, 2 sec pause, explosive on the concentric)
BW * 10, 10, 10

Accessory work:
Incline Elbows out extensions (Dumbbells)
25 * 10, 10, 10, 10, 10

3 grip chins/rear lateral raises (superset)
BW * 9/22.5 * 12 - 3 sets

DB shrugs/Scott bench curls (superset)
90 * 12/50 * 10 - 3 sets

I was very unexplosive on the bench today. In fact, 225 felt sorta heavy and 255 was moving way too slow for my liking. Decided to lower the weight and just do some speed and technique work with the 3 sets of 10 to get back in the groove. Did some light shoulder work also because I wanted to try out the seated military press bench set up that the gym has. Other than that, all the weights used were really light sort of to ease the body back into handling heavy poundage. All supplemental and accessory work were done with slow eccentrics and fast concentrics. I think I will need to start shortening my rest time for my accessory work.

I'm Back

9th Jan
Lower Body
*all weight in pounds*

Warm up:
Leg extensions
60 * 15, 15

Seated Leg Curl
60 * 10, 10

Strength Movement:
Squat
Bar * 5, 5
95 * 5, 5
135 * 5, 5
185 * 5
225 * 5
240 * 5
275 * 5
315 * 1, 1, 1, 1, 1
225 * 5
135 * 5 (these last 2 sets went up really really fast)

Supplemental exercise:
Lying Leg Curl
80 * 6
100 * 6, 6, 6, 6

Accessory exercises:
Unilateral Straight Leg Press
2 plates * 15
3 plates * 15, 15, 15

Weighted Back Extension
45 * 10, 10, 10

Kneeling Ab Crunch
60 * 15, 15, 15

Triple grip Chins
BW * 15, 15

- All supplemental and accessory exercises were done with slow negatives and fast concentric.
- Triple grip chins start off with regular pronated grip, then wide neutral grip, then close neutral grip, with 5 reps for each grip. 15 reps per set.

Today is the first time back in the gym after a 2 week+ break. Hip flexors were a little tight so decided to take it easy and work more technique on the squat with some easy singles. Coming over here, the gym uses york rubberized plates that measure in pounds, so it's a significant change from the plates that I used back home (they were in kilos).

I have listed out the basic template that the workouts will follow, which is a warm up, strength movement, supplemental exercise and the accesory exercises. My training will be split into 2 upper body and 2 lower body workouts a week, with the bench, press, squat and deadlift as my main strength movements. I discovered the GHR bench only after i finished training, but I will include it on friday either as a warm up or a supplemental exercise.

Will have to work on my recovery time but looking forward to a new season of training!

05/05/11

Upper body Pressing

Push press
40 * 3, 3, 3, 3

Press
40 * 3
50 * 3
55 * 3
60 * 3
65 * 3
70 * 3
65 * 3, 3
67.5 * 3, 3
70 * 3, 3
65 * 3

Incline bench
70 * 3
80 * 3
90 * 3
95 * 3
90 * 3, 3
92.5 * 3, 3
95 * 3, 3
90 * 3

Neutral grip pullups
BW * 10, 10, 10

Band pull aparts
Small band * 20, 20, 20, 20, 20

One arm barbell preacher curl
2.5 * 10, 10, 10, 10, 10

04/05/11

Was supposed to do lower body work, but my upper back felt strained and I couldn't hold much weight on my back, so I did some technique and speed work for my squat, and lots of band work for my lats and upper back. I also worked the quads and hams with some machine work each and finished off with one set of GHR for AMRAP.

03/05/11

Upper body Pressing

Press
Bar * 3
40 * 3
50 * 3
55 * 3
60 * 3
65 * 3
70 * 3
65 * 3, 3
67.5 * 3, 3
70 * 3, 3
65 * 3

Incline Bench
70 * 3
80 * 3
90 * 3
95 * 3
90 * 3, 3
92.5 * 3, 3
95 * 3, 3
90 * 3

Flat Bench
100 * 3
105 * 3
100 * 3, 3
102.5 * 3, 3
105 * 3, 3
100 * 3

Rear delt cable flys
4 sets of 15

Power shrugs
60 * 5
80 * 5
100 * 5
120 * 5

Machine Row
45 * 10
55 * 8, 8, 8

Hammer curls
15 * 8 - 6 sets, 30s rest inbetween

30/04/11

Training camp from 30 april to 2 may