[theNuge]

Thursday, April 24th, 2008

RE Upper Body

General Notes: I had a pretty good workout today. I tried something new with the main upper body lift. I decided not to lift to failure since the last couple of times nearly killed me. This time I tried a "deload" repetition day workout from an Elite Fitness article someone pointed me to.

SOHP
--------
45x5x2
55x5x2
65x5
75x10
75x10
65x10

DB Seated OHP
--------------------
20's x 5
25's x 5
30's x 5
35's x 5

Pull-Ups
----------
Average Band x 5
Average Band x 5
Average Band x 5
Average Band x 5

Barbell Shrugs
------------------
Notes: this was my first time ever doing these and after getting home and reading my Starting Strength book I realized I was doing them wrong since I wasn't putting the bar back down on the pins between reps.
95x10
115x10
135x10

Hammer Curls
------------------
20's x 10 (each arm)
20's x 10 (each arm)
20's x 10 (each arm)

Replacement for the Ab Circuit
--------------------------------------
Notes: I couldn't believe how hard I was huffing and puffing after I finished my fourth "set". I did fifty pound DB's this time for the TGU's and the Snatches. The TGU's on the second "set" were a tad tough on a few of the movements but the Snatches are still easy as hell. I think I could probably easily do 70-75 pounds since I'm basically doing a power snatch right now.
1. TGU's 50x3
2. TGU's 50x3
3. DB Snatches 50x3
DB Swings 30x10
4. DB Snatches 50x3
DB Swings 30x10

[theNuge]

I was reading Starting Strength tonight and Rippetoe recommends EXTREME caution when doing box squats due to the compression issues with the spine. I'm guessing that's because of what was mentioned earlier in my log about "plopping" down on the box but it's still kind of scared me when it comes to the lift . Maybe I'll try the front squat next time or the overhead squat.

[theNuge]

Saturday, April 26th, 2008

General Notes: My wife and I came on an in between day so my wife could get her third day of the week in at the club for insurance discount reasons. I went to try out the front squat since I've never done it before. My wife had a REALLY bad workout because she had PMS and forgot to take her medicine. Everything was a huge deal and any time she couldn't get the form right she almost broke into tears. She started making noise about this only being "my" workout for her and it's not hers. Who knows if that's just the PMS or what. I'm thinking she's going to stop lifting in about two weeks and I'll have to deal with, "Why am I not getting in shape even though I'm lifting 5 pound dumbbells a couple times a week?"

Front Squat
--------------
Notes: for my first time doing these it wasn't too bad. I really focused on keeping my belly tight and this helped me get lower because my back didn't round under. I still felt it go a couple times but for the most part I was able to get "around" parallel. My wife said I got pretty low a couple times.
45x5x2
65x5x2
85x5
95x5
105x5
115x5
135x5

[takeahnase]

Maybe you did already, but get her to read some articles on MUSCLE WITH ATTITUDE, e.g.

MUSCLE WITH ATTITUDE - Step Away From the Treadmill
and
MUSCLE WITH ATTITUDE - 4 Things Your Girlfriend Should Know

There is also a book out there by Cosgrowe and some chick that endorses heavy lifting.

The New Rules of Lifting for Women

[theNuge]

I haven't seen those sites before. I'll pass them on to my wife. Maybe she can find a cool workout she can do on her own.

[ThinkGreen]

Nice front squatting sir, what kinda grip you using? Cross or Oly style?

[theNuge]

Originally Posted by ThinkGreen

Nice front squatting sir, what kinda grip you using? Cross or Oly style?

I tried both but I'm not flexible enough yet (this is becoming the story of my life) for Olympic style. Thanks for the complement. I doubt I got low enough but I tried and I enjoyed the lift.

[theNuge]

Sunday, April 27th, 2008

ME Upper Body

General Notes: I had a pretty good workout today. However, my leg is still tingling on me and I'm now starting to get a little pain in my ass, hamstring, calf, and foot. I'm starting to think this is more than just a "tight" muscle. We'll see.

SOHP
-------
Notes: my form wasn't pretty on the PR but it was still a PR. I decided to ramp up in fifteen pound increments this time just to mix it up.
45x5x2
65x3x2
80x3
95x3
110x3
120x3 --> 3 rep 5 lb. PR
110x3
110x3

DB SOHP
------------
40's x 6
40's x 6
40's x 6

DB BOR's
------------
50x10 (each arm)
50x10 (each arm)
50x10 (each arm)
50x10 (each arm)

DB Power Cleans
----------------------
15's x 12
15's x 12
15's x 12

EZ Bar Push Crunch on Decline Bench
-----------------------------------------------
Notes: I just wanted to try these. I don't know if they did much since the ROM was so small but they were hard at 45 pounds.
25x12
35x15
45x12

DB Fun
---------
1. TGU's 50x3 (each arm) (went back down on one rep for each arm)
2. TGU's 50x3 (each arm) (went back down on one rep for each arm)
3. DB Snatches 60x3 (each arm)
DB Swings 30x10
4. DB Snatches 60x3 (each arm)
DB Swings 30x10

[theNuge]

Sunday, April 27th, 2008

*** Wife's Entry ***

ME Upper Body

General Notes: Note to husbands out there: if wife has PMS make sure she takes Pamprin before she does her workout. Wow, what a different experience than yesterday. She liked lifting, she liked lifting heavy and she like almost everything I had her do.

SOHP
--------
25x8
25x6
35x3x2
45x3
50x3
55x3
60x3 --> 3 rep 5 lb. PR!
50x3
50x3

Seated DB OHP
--------------------
20's x 6
20's x 6
20's x 6

DB BOR
----------
20x10 (each arm)
20x10 (each arm)
20x10 (each arm)
20x10 (each arm)

DB Power Cleans
----------------------
Notes: the Pamprin came through again. She rocked the form on these.
8's x 12
8's x 12

EZ Bar Push Crunch
-------------------------
25x10
35x10

DB Fun
---------
Notes: She officially rocked the form on the TGU's but the DB Snatches are going to take some work.
1. TGU's 25x3 (each arm)
2. DB Snatches 25x3 (each arm)
DB Swings 20x10
3. DB Snatches 25x3 (each arm)
DB Swings 20x10

[theNuge]

Tuesday, April 29th, 2008

General Notes: I feel pretty good about this workout. I got a lot of good volume with the box squats and I think I made a breakthrough with my form. I took in a belly full of air and I kept my stomach and my back REALLY TIGHT. This kept my back from rounding at the bottom and I was able to use a lower bench this time. I also think I figured out why my leg was tingling. I think my hip was really tight and this was causing it. The stretches have worked really good.

Box Squats
--------------
Notes: I forgot I wasn't going to start with the bar so I got in some extra light warmup sets.
45x5x2
65x5x2
85x3x2
95x3
110x3
125x3
140x3
155x3
175x3 --> 10 lb. PR
165x3
165x3

Barbell Reverse Lunges
-----------------------------
Notes: I can't believe how much this kick my ass. I huff and puff more after these than when I do squats.
45x10 (each leg)
65x10 (each leg)
65x10 (each leg)

Good Mornings
-------------------
Notes: I never feel like I do these right. I don't know. Maybe I'm not using enough weight since they never really feel like work.
45x10
65x8
95x6
115x6
115x6

Plate Gripping
-----------------
Notes: I don't think I gave myself enough time in between sets on these.
10 lbs x 60 sec
15 lbs x 30 sec
10 lbs x 20 sec