MG's Training Log

Yesterday's workout was 20 min HIIT cardio and 300 abs.

Chest/shoulders/tris

Pull overs
26x12
31x10
35x10
40x8

Chest press
50x12
55x10
65x10
70x8

Push ups
4 sets of 20

Frontal raises
18x10
20x10
22x10
24x8

Dumbbell swings
26x10
31x10
35x10
40x10

Shrugs (at the decline press)
55x10
65x10
70x10
75x10

Dips
4 sets of 12
 
I worked a 12 hour shift yesterday (11AM-11PM) and didn't get much sleep: my colleague dropped me off at 11:15PM, I watched TV until the Ambien kicked in and went to bed at 11:30PM. I woke up at 4:30AM and couldn't get back to sleep .... I did only 3 sets of 10 reps instead of 4.

Back and bis

Lat pulldowns to the front
77x10
88x10
99x10

One arm rows (I paused at the top - that was easy with the 26lbs but a lot less with the 35lbs dumbbell)
26x10
30x10
35x10

Pull ups
3 sets of 10

Spider curls
15x10
17x10
20x10

Low pulley curls
30x10
40x10
50x10
 
I tried another of those marines workouts (revisited)

2 min elliptical
1 pood kettlebell swings x 21
12 pull ups

x3

Start 15:05:01
Finish 15:15:02
 
Tabata intervals (20" of work followed by 10" of rest of pull ups, push ups, squats and abs) - sprints of 2' on the treadmill in between sets

Pull ups (12/12/12/12/12/11/11/11)
Push ups (22/22/23/24/24/22/21/21)
Squats (22/22/23/24/23/23/22/22)
Abs (20/22/22/22/22/22/21/20)

Start 14:22:00
Finish 15:07:10

I was a bit fried at the end :o
 
Chest/back

Chest press
45x12 (warm up set)
55x10
66x10
77x10
88x6

Lat pulldowns
66x12
75x10
88x10
99x10

Incline press
55x10
66x10
70x10
77x10

Pull ups
4 sets of 10 reps

Cable crossovers
20x10
25x10
30x10
35x10

Hyperextensions
15, 15, 10, 10
 
Biceps/triceps in supersets

Biceps curls
22x12
33x12
44x10
55x10

Triceps press downs (V bar)
50x12
55x12
60x12
65x12

EZ bar curls
16x12
28x12
33x10
(I had to stop adding weight because my wrists were killing me)

Triceps extensions (rope)
40x10
45x10
50x10
55x8

One arm cable curls
15x12
20x12
25x10
30x10

Weighted dips
4 sets of 15

Reverse wrist curls
4 sets of 15 (low weight)
 
Shoulder press
33x12
44x10
55x10
66x10

Rear delt flyes
22x12
26x10
33x10

Shrugs
66x12
77x12
99x10
110x10

Lateral raises
26x12
33x10
38x8
44x6

Upright rows
40x10
50x10
55x8
60x8
 
Today's workout was a fight gone bad revisited

Max reps in 1 minute of bench press, military press, push ups, pull ups, lunges, weighted dips, cable curls, 2 min crunches, 2 min sit ups)

bench - 77x36
military press - 45x32
push ups - 68 reps
pull ups - 35 reps
lunges - 65 reps each leg
weighted dips - 46 reps
cable curls - 40x36
2 min crunches - 96 reps
2 min sit ups - 130 reps

Working out on an empty stomach wasn't a bright idea, I had no strength at all.

I'm gonna take a break from the weights next week and do cross fit.
 
I did AMRAP in 20 min of sets of Cindy today. I did 21 sets but couldn't finish the squats of the last round, only the 5 pull ups and 10 push ups.
 
AM - 2 miles fast walk

PM - sets of Helen revisited (4 min elliptical, 44lbs kettlebell swingsx21, pull ups 12 reps x3)

Start 14:58:55
Finish 15:17:01

I'm taking a day off tomorrow (working a 12 hours shift).
 
After a 12 hour shift and a 6 hours night yesterday I didn't feel like working out at all but did abs:

100 situps
50 flutterkicks
50 leg levers
100 crunches
 
Chest/back

Lat pulldowns (front)
66x12
77x10
88x8
110x8

Seated rows
88x10
99x10
110x8
121x6 (PR)

Chest press
66x10
72x10
83x8
94x8 (PR)

Incline press
55x10
66x10
77x8
83x8

Hyperextensions
4 sets of 10
 
I can see why you are going backwards in your strength and size.
From my perspective you are doing way too much. Now if you were 21-22 and on juice I would say it looks great. But you are constantly breaking down the muscle tissue without letting it fully recouperate it seems to me.
But what do I know. I do sets that only have one rep in them.
 
Thank you for your help Buf (highly appreciated). I feel much better when I do cross fit. It's kinda depressing to see my muscles disappearing instead of growing. I'd like to try DC training but I'm not sure it's for me. In the meantime I'm going back to a 3-day split (Mon-Wed-Fri) and cross fit every other week (bodyweight exercises put less stress on my joints).

Arms

Biceps curls
22x12
33x12
44x12
55x10

Triceps extensions
50x12
60x12
70x12
75x12

Cable curls
20x12
25x10
30x10
35x6 (PR)

Triceps pressdowns
60x12
65x12
70x12
75x12

Hammer curls
18x12
22x10
26x10
30x8

Weighted dips
12, 12, 12, 8
 
I'm not sure I can DC train. I'm afraid that I'm gonna be stuck at some point (not being able to increase the weight).

Shoulders

Shoulder press
22x12
33x10
44x10
55x10

Rear delt flyes
22x10
24x10
26x10
33x8

Upright rows
30x10
35x10
40x10
45x8

Seated laterals
22x10
27x10
33x10
38x18

Kettlebell swings
26x10
35x10
44x10
 
I have found that the less I do the stronger I get, the more I do the weaker I get.
I still train each body part but do only one compound movement for each body part with 5 sets, maybe 1 or 2 more depending on what my body is telling me.
BUT, I also got much bigger. Not sure where you are in your mindset, fitness or bulk. I'm guessing fitness in which case strength doesn't really matter, it's all about looks.
 
bufbiker said:
I have found that the less I do the stronger I get, the more I do the weaker I get.
I still train each body part but do only one compound movement for each body part with 5 sets, maybe 1 or 2 more depending on what my body is telling me.
BUT, I also got much bigger. Not sure where you are in your mindset, fitness or bulk. I'm guessing fitness in which case strength doesn't really matter, it's all about looks.
Click to expand...
My goals are to stay as fit and healthy as possible. Remember that I'm older than most of you guys and I'm not running anything which means that I don't recover as quickly as you do.
I'm not all about looks like those girls you see in fitness magazines :wiggle:
What I don't understand about DC training is how I can increase the weight each time without reaching my limits in no time.

Today I did sets of Barbara: 5 rounds of 20 pull ups, 30 push ups, 40 sit ups and 50 squats for time

Start 15:21:10
Finish 15:39:42
 
Try this then, do three sets each instead of 4. Eliminate the lighter set at the beginning.
This should cut out just enough for you to progress in weight. Remember as we get older less is more.
I'm 58 years old by the way and still compete in power lifting after all these years with heavy weight lifts. 765 squats, and deads, 585 best bench two weeks ago. And ON juice I don't recover like I used to. So I fully understand where you are coming from.
 
bufbiker said:
Try this then, do three sets each instead of 4. Eliminate the lighter set at the beginning.
This should cut out just enough for you to progress in weight. Remember as we get older less is more.
I'm 58 years old by the way and still compete in power lifting after all these years with heavy weight lifts. 765 squats, and deads, 585 best bench two weeks ago. And ON juice I don't recover like I used to. So I fully understand where you are coming from.
Click to expand...

Will do! I'm hitting the weights next week and won't do more than 3 sets. How many exercises per muscle should I do? 2?
Wow you're strong! Don't you have any joints issues?

I did sets of Garrett today (3 rounds of 75 squats, 25 pull ups, 25 push ups for time).
Time was 9 min 27 but my wrists were killing me and my legs were fried.
 
millenium girl said:
Will do! I'm hitting the weights next week and won't do more than 3 sets. How many exercises per muscle should I do? 2?
Wow you're strong! Don't you have any joints issues?

I did sets of Garrett today (3 rounds of 75 squats, 25 pull ups, 25 push ups for time).
Time was 9 min 27 but my wrists were killing me and my legs were fried.
Click to expand...

I use deca for joint problems, along with msm, glucosamine, and chrondroitin.
On the exercises I would do 1 compound movement and two detail excercises.
 
bufbiker said:
I use deca for joint problems, along with msm, glucosamine, and chrondroitin.
On the exercises I would do 1 compound movement and two detail excercises.
Click to expand...
For chest that would be bench, inclined and cable crossovers?
Should I do chest and back on the same day?

I did sets of Helen revisited today.

2 min elliptical
44lbs kettle bell swingsx21
12 pull ups

In 3 rounds for time - my time 11:46 min. I never thought I would be able to finish. I was huffing and puffing ...

I'm not gonna hit the gym until Monday.
 
Back/bis

Lat pulldowns
66x10
88x10
99x10
110x6

Seated rows
77x10
88x10
88x10
110x10

Biceps curls
22x10
33x10
44x10
55x10

One arm cable curls
20x10
25x10
30x10
35x8
 
I did a light leg workout today. I got the results of the MRI and my employer gives me a 6% invalidity for that accident that I had years ago. One thing is for sure: I can't force it on that knee.

Leg extensions
22x10
33x10
44x10

Seated leg curls
55x10
60x10
70x10

Abductors
66x15
77x12
88x10

Adductors
44x15
66x12
88x10

Seated calves
44x10
55x10
66x10
 
You must log in or register to reply here.

New Posts

Trending

Back
Top