[theNuge]

I'm thinking of doing these assistance exercises for glutes, hams, low back:

- Good Mornings
- Hyperextensions
- Dumbbell Step-Up

Any other suggestions?

[Donut62]

Originally Posted by theNuge

I'm thinking of doing these assistance exercises for glutes, hams, low back:

- Good Mornings
- Hyperextensions
- Dumbbell Step-Up

Any other suggestions?

I like Romanian or Dimel deadlifts, dumbell walking lunges (DESTROY your glutes), and pull throughs in addition to what you have there. If you have access to a GHR bench or a reverse hyper, which I'm guessing you don't, then those are super duper as well.

[theNuge]

Tuesday, March 25th, 2008

*** Wife's Entry ***

General Notes:
This is my wife's first entry in my log. I was pretty proud of my wife for going to the gym with me and lifting some free weights. I only heard her say, "this is hard" a couple times . I tried to keep her workout to some really simple exercises. I'll put together a program for her after I get a feel for how she does at the other exercises we do. I did kind of feel like it was the blind leading the blind when it came to form but I think we did OK. Programming was a different story. I only had her do five reps. This seemed OK until it came to the Dumbbell BOR's. 5x5 of that exercise doesn't seem right but we'll keep playing with it. She said it was hard so it was working.

Bench Press
---------------
45x5
50x5
55x5
60x5
65x5

Deadlift
----------
45x5
55x5
65x5
75x5

Dumbbell Bent Over Rows
--------------------------------
Notes: each set was done with each arm.
10x5
12x5
15x5
20x5

[theNuge]

My back is feeling better again. The tingling in my leg seems like it's receding upwards which the chiropractor said would happen. I'm hoping to lift on Friday but we'll see how it goes.

I'm thinking about switching to the Westside for Skinny Bastards program for a little while. I've been told I don't need to obsess about programming but I need it somewhat to give me direction. It might be good for a while since it's not quite so lower body centered and that could give me a chance to slowly strengthen my back.

Here's the program I'm thinking about doing:


Max Effort Upper Body
-------------------------------------------
Max Effort Lift
- Bench Press --> Work up to a max set of 3-5 reps
- Weighted Dips --> Work up to a max set of 3-5 reps
- Rotate the above every two to three weeks

Supplemental Lift
- Dumbbell Bench Press --> 3-4 sets of 6-10 reps

Horizontal Row
- Bent-Over Dumbbell Rows --> 4 sets of 10-15 reps

Rear Delt/Upper Back
- Seated Dumbbell Power Cleans --> 2-3 sets of 12-15 reps

Weighted Abdominal Exercise
- Barbell Russian Twists --> 3-4 sets of 8-15 reps

Lower Body Max Effort
-------------------------------------------
Max Effort Lift
- Straight Bar Deadlifts --> Work up to a max set of 5 reps
- Box Squats --> Work up to a max set of 5 reps
- Rotate the above every two to three weeks

Unilateral Movement
- Barbell Step-Ups --> 3-4 sets of 8-15 reps

Hamstring/Posterior Chain Movement
- Standing Good Mornings --> 3-4 sets of 6-10 reps

Grip Training
- Plate Pinch Gripping --> 3 sets of timed sets

Repetition Upper Body
------------------------------------------
Repetition Lift
- Bench Press (max reps on 95lbs., 135lbs., 185lbs. or 225lbs.) --> Work up to 3 sets of max reps, rest 60 seconds per set

Supplemental Lift
- Skull Crushers --> Perform 3-4 sets of 5-10 reps

Vertical Pulling
- Chin-Ups or Pull-Ups --> 4 sets of 8-12 reps

Medial Delt or Trap Exercise
- Standing Dumbbell Shoulder Press --> 3 sets of 10-15 reps

Elbow Flexion Exercise
- Barbell Curl --> 3 sets of 8-10 reps

Abdominal Circuit Training
- Barbell Push Crunch
- Weighted Ball Crunch
- Weighted Vertical Leg-Hip Raise


I'm also thinking about removing some upper body work from the repetition day and adding some repetition lower body work. I'm thinking Romanian Deadlifts, Hyperextensions, etc. This will help my back. Keep in mind I'll probably not follow the above as strictly as I was the 5x5. I'll probably just go the next few weeks and feel it out.

On a side note, I'm probably going to order some bands in the next week. This should help with my pull-ups.

[theNuge]

Woot!!! My leg stopped tingling! I'll be safe and give it a few more days but lifting here I come .

[theNuge]

Notes's on Family Life:

Here's the reason why my wife and I are bad parents:

- My one-year-old daughter has been a fussy butt lately. My wife and I thought she was just "testing" us on how long it would take for us to pick her up. She's been whining and gesturing for us to pick her up. My wife felt in her mouth and it turns out she's getting her molars... WE SUCK!!!

[theNuge]

Notes's on Family Life:

So, my little girl has now decided she's going to walk everywhere. It's great and scary at the same time. All I can see now is what she can fall on and poke her eye out.

[Zerocrew1984]

how many kids do you have?

[ghostwipe]

Originally Posted by theNuge

Notes's on Family Life:

So, my little girl has now decided she's going to walk everywhere. It's great and scary at the same time. All I can see now is what she can fall on and poke her eye out.

Yeah, I would be shitting my pants worrying about all that stuff. When I used to take care of my little brother a lot, I would often have nightmares about him getting poked in the soft spot on the top of his head, or him drowning and me not being able to save him.

I think the biggest jump I'll make will be getting a dog.

[theNuge]

Originally Posted by Zerocrew1984

how many kids do you have?

We have one girl and that's where it's going to stop. We've decided we're only having one. We have a lot of fun with her and we don't want to split our attention. It's also REALLY expensive to have kids these days and we don't know how we could make it work to have two or three and be able to be financially comfortable.