How about a permanent monthly fitness skills thread?

[C_Kyle]

Today's workout (Arms/Shoulders)

I forgot to print out my workout sheet today, so I winged it. I also tried what Vivi suggested, which was start with the heavier weight and work down, instead of working up.

I feel like I had a good workout. I'll try to detail it, but I'm not sure I'll remember the exact weight and reps. So...

Warm Up

Hammer Pull-Ups: 3 Sets, 6 Reps, no weight assistance.

Military Press: 5 Sets, 10 reps @ 50lbs, 4 Reps @ 90lbs, 6 Reps @ 70lbs, 10 Reps @ 50lbs

Barbell Curl: 5 Sets, 10 Reps @ Bar Only, 4 Reps @ 30lbs, 8 Reps @ 20lbs, 8 Reps @ 20lbs, 10 Reps @ Bar Only

Reverse Barbell Curl: 3 Sets, 10 Reps @ Bar Only
Standing Military Press: 3 Sets, 10 Reps Front/Back @ Bar Only

EZ Bar Tricep Extension: 4 Sets, 10 reps @ 10lbs, 3 Reps @ 30lbs, 6 Reps @ 20lbs, 10 Reps @ 10lbs

EZ Bar Preacher Curl: 3 Sets, 10 Reps @ 20lbs

3 Sets, 10 Reps of:
Arnold Press @ 20lbs
Front Lateral Raise @ 12.5lbs
Side Lateral Raise @ 10lbs
Dumbbell Press @ 20lbs

Rotator Cuff Exercises @ 12.5lbs

Incline Dumbbell Hammer Curl: 3 Sets @ 20lbs, 10 Reps, 10 Reps, 8 Reps

Austrailian Pull-Up: 3 Sets, 12 Reps

3 Sets, 15 Reps @ 25lbs of:
Back Extension
Oblique Extension
Oblique Twist

Hanging Straight Leg Raise: 3 Sets, 15 Reps. These were real high, knees to eye level. It felt pretty good.

Hammer Pull-Ups: 3 Sets, 6 Reps, no weight assistance

Also, no glucose crashing at the end, which was a nice feeling.

====================================

Measurements Update:

Original Measurements taken 20090922:
Weight: 145lbs
Fat%: 12.0%
Hips: 41"
Thighs: 19.5"
Calves: ??
Torso: 35"
Upper Arms: 12"
Lower Arms: ??
Chest: 38"
Shoulders: 45"

Current Measurements taken 20100123:
Weight: 149.4lbs
Fat%: 14.0%
Hips: 35.5"
Thighs: 23"
Calves: 14.25"
Torso: 31"
Upper Arms: 14.5"
Lower Arms: 11.75"
Chest: 42"
Shoulders: 47.5"

Now, That electric fat measuring thing, I take with a grain of salt. Accuracy is dependent on an electric current traveling from one hand, through the arm, chest, arm and out the other hand. There are a lot of factors that throw the accuracy off, like water intake, and the amount of blood in the body, and also, the current will travel the route of least resistance, so, it's not measuring anything in the lower body.

So, my weight is up 4+lbs. How much is muscle mass increase??? The tape measurements show an increase in muscle development. I say this because my skin is pretty tight in all areas except my fat ass and love handles, lol.

I'm pretty happy with the results so far. My hips and torso are going down, which is good. My thighs, arms, chest and shoulders are getting larger.

I think, as far as strength goes, I've seen the most improvement in my legs. I'm now able to press 360lbs, which is a huge increase from when I started...like 90lbs or something.

I've been doing a whole lot of different exercises for a while, and I think I want to change it up now.

I want to have a good, smoking, interval cardio and core program Mon-Fri mornings. Then, alter my Tue/Thu/Sat workouts to focus on fewer different exercised, heavier weight, and less reps.

I'll probably start this in the beginning of Feb.

 

[HawGorn]

As I've been pretty vocal in this thread I thought I'd participate too. I thought I'd put up a model week for me.

Background: Male, 36years, 5'11", currently hovering around 87kg. I need to get my strength and workcapacity up, maybe lose 5-10lbs of fat (this isn't a priority, it'll happen along the way). And eventually get some lost muscle mass back. I had a pretty invasive shoulder surgery 4months ago, so upper body work is still partially rehab oriented and squats on the light side too. I've been doing martial arts and weigthlifting/powerlifting for 15years now.

This is what I do at the moment, and more or less will be the whole spring due to time constraints. I have a powerlifting meet in May, so I really would need to put more strength work in, but we'll see... Anyway, I should be good for atleast 160kg squat and 220kg deadlift even with this amount of work. Bench... I'll take what I can with these shoulders.

Saturday:
exercise bike 5min
rowing machine 500m
mobility work
Squats 80kgx3, 90kgx3, 100kgx3, 110kgx2x3
DB bench press, right arm 30kgx2x8, 35kgx6, 35kgx3
DB bench press, left arm 17,5kgx4x12
One arm pulldown, right side 45kgx2x6
One arm pulldown, left side 25kgx2x6
A1 Bulgarian split squat 20kgx2x20
A2 pulldown 30kgx2x20

Run out of time.

Sunday:
walking 80mins

Karate 2hours, not very taxing as I was teaching.

 

[stingray4540]

Yippy ky yie ya! I reached my goal!!!

But, I think I'm still gonna try and lose another 10lbs.

 

[koyote]

awesome!

I'm still floating around 190-195, but the strength building focus is definitely working. I'm stepping back into the heavy fat burning KB work now, but taking a bit of build up time.

 

[C_Kyle]

For tonight, I upped my warm up on the arc trainer to 25 minutes, then went to the track to run. 3 miles, walk for a few minutes, run 1.5 miles.

 

[HawGorn]

Had a rest day on Monday.

Tuesday AM:

Light bagwork and mobility, 8mins for warmup
Dynamic squat 85kgx6x3, rest 60s between sets (below parallel box. Light and fast)
A1 db press, right arm 25kgx2x8, 32,5kgx2x3
A2 db row, right arm 35kgx2x8, 45kgx2x5

Was planning on doing Good Mornings but ran out of time. I'll do them in the evening with my metabolic condiotioning work.

PM:
exercise bike 10min
rowing machine 500m x 4 /40s between reps. Average ~1:55/500m.
Work block:
-Inverse row 3x8
-Military press 30kgx3x5
-Good Morning 80kgx3x15
exercise bike 10min

Not very taxing for a metabolic conditioning work, but the shoulder can't yet take it. it was short too, I had to cut some time to spot my wife's incline bench press.

 

[C_Kyle]

HawGorn,

I forgot to post above that my last chest workout, I did single arm dumbbell bench presses for the first time.

It's a pretty interesting exercise, and I like it better than the typical two dumbbell bench press.

 

[Swoop]

Todays WO consisted of: In the park, 1 set 30 reps Australian PUs on what I describe as a horizontal ladder with my feet and hands at the same level.
At home: 6 supersets of six reps Hammer PUs & 45lb sandbag lifts done one after the other with 6 minutes between sets.
Tomorrow I will concentrate on rotator,chest and do swings using a sandbag instead of Kettlebell.

 

[Vivi]

Glad to see you trying out the heavier weights right away C_Kyle. I've gradually gone from 3 sets per exercise to 1, plus something else to work similar muscles. Starting with the compound exercise then moving to the ones that target specific muscles more.

For example I might do close grip bench, which hits the triceps some as well as chest etc., then follow it up with a tricep press down exercise on a pulley machine that specifically targets the tri's. Or do leg press, then follow with calf raises. Or dips, then pec fly. Doing every exercise for one set only, at the maximum weight I can handle for a minimum of 4 reps. If I get 8 reps in something I increase the weight next time. It follows the high intensity mindset I've been reading about lately, which has some interesting scientific basis I urge others here to read into. I like HIT because I feel I can accomplish as much, if not more, by doing one set of intense weight resistance that pushes me to my limit, literally....than I can by doing 3 moderate sets that never push me to the point of true muscle failure.

One other thing everyone should try when doing strength training is negative accentuated exercise. Easier done with a spotter / workout partner. The basic idea is this. Try an exercise, like a dip for example, with a weight belt. Let's say you can do 6 regular dips with 50lbs on a weight belt. Let's say you can't do any dips with 80 pounds on the weight belt. Put 90 pounds on the weight belt, and prop yourself up with your feet to the top of the dip position, and slowly lower yourself. Use your feet to get back up quickly and repeat. You're only doing the negative part of the lift, which your body is much stronger at and can handle more weight. This hits muscles really hard, really quick, and is a great way to stimulate muscle growth in my experience. Me and my partner do this after every routine with a chest press machine loaded with 300 pounds (That's as high as it goes).

 

[C_Kyle]

Speaking of rotator (cuff, I'm assuming)...I do rotator cuff exercises with each workout, light weight, ranging between 10-17.5lbs. It just depends on how my shoulders are feeling.

Also on the subject of rotator cuff...the damn bridge exercise. My rotator cuffs do not have the range of motion to perform this exercise.

Example 1: http://www.youtube.com/watch?v=iw_OvfC5nXo

I'll have to do the shoulder bridge in Example 2 until I have Barbie Doll shoulder flexibility.

Example 2: http://www.youtube.com/watch?v=X3kCp0v3Czk&feature=channel

 

[C_Kyle]

Tonight's Lower Body workout:

Warm Up

Pull Up: 3 Sets, 6 Reps, no weight assistance

Squat: 3 Sets, 10 Reps @ 90lbs, 8 Reps @ 180lbs, 10 Reps @ 90lbs

Bench Step Ups: 4 Sets, 15 Reps @ 35lbs, 35lbs, 50lbs, 50lbs

Dead Lift: 4 Sets, 10 Reps @ 90lbs, 8 Reps @ 180lbs, 6 Reps @ 200lbs, 10 Reps @ 90lbs

Leg Press: 5 Sets, 10 Reps @ 90lbs, 8 Reps @ 180lbs, 8 Reps @ 270lbs, 8 Reps @ 360lbs, 3 Reps @ 450lbs

Straight Leg Calf Press (in between Leg Press Sets): 5 Sets, 10 Reps @ 90lbs, 10 Reps @ 180lbs, 10 Reps @ 270lbs, 10 Reps @ 360lbs, 10 Reps @ 450lbs

Single Leg Press: 3 Sets, 10 Reps @ 90lbs

Seated Calf Raise: 3 Sets, 15 Reps @ 75lbs

Tibialis Calf Raise: 3 Sets, 15 Reps @ 50lbs

Usual Core Exercises

*************************************************

I have come to the conclusion that the calves, although small, are the strongest muscle group in the body...or at least, in my body. I was feeling good after pressing the 360lbs, so I though I'd try two more plates. At 450lbs, I pressed it 3 times. I'm pretty impressed with that. I'm more impressed with my calves. They knocked out 10 reps of that 450lbs like it was nothing. I'm at a loss here. I haven't found a calf workout that's a smoker yet. Maybe I need to do some slow isolation calf exercises.

Something else I've learned. My legs are pretty strong, I think; but, my back is not equally strong. I put 250lbs on the barbell to squat, and it felt like it was crushing my back. Maybe it really all about technique. Maybe I need to learn how to tighten up my core, effectively turning my torso into a solid, immovable mass.

I'm ready to get started with a bridging program to turn my back into steel.

 

[HawGorn]

HawGorn,

I forgot to post above that my last chest workout, I did single arm dumbbell bench presses for the first time.

It's a pretty interesting exercise, and I like it better than the typical two dumbbell bench press.

It's interesting allright, but I do it for a spesific reason. Other than that there's really no point doing it, the balancing aspect takes too much out of the exercise compared to two db version.

Edit. added my tuesday PM workout to my earlier message.

 

[HawGorn]

the high intensity mindset I've been reading about lately, which has some interesting scientific basis I urge others here to read into. I like HIT because I feel I can accomplish as much, if not more, by doing one set of intense weight resistance that pushes me to my limit, literally....than I can by doing 3 moderate sets that never push me to the point of true muscle failure.

Aaah, no, sorry. HIT has no scientific leg to stand on. And a muscular failure is just that, a momentary failure, nothing more. it tells you nothing about the effectiveness of the exercise.

 

[HawGorn]

I have come to the conclusion that the calves, although small, are the strongest muscle group in the body...or at least, in my body. I was feeling good after pressing the 360lbs, so I though I'd try two more plates. At 450lbs, I pressed it 3 times. I'm pretty impressed with that. I'm more impressed with my calves. They knocked out 10 reps of that 450lbs like it was nothing. I'm at a loss here. I haven't found a calf workout that's a smoker yet. Maybe I need to do some slow isolation calf exercises.

Calves are strong by nature, they do their work thousands of times per day. They also have an elastic component which aids significantly. Try a 2-3s pause at the top and and bottom. Report back

Something else I've learned. My legs are pretty strong, I think; but, my back is not equally strong. I put 250lbs on the barbell to squat, and it felt like it was crushing my back. Maybe it really all about technique. Maybe I need to learn how to tighten up my core, effectively turning my torso into a solid, immovable mass.

All your points are correct, though you really can't extrapolate squat poundages from leg press, it's a totally different animal. For most folks deadlift is stronger than their squat, that's should give you a better idea of the weight. Also you can't cheat on the DL, either you lift it or you don't. With squats one usually sees continuously shallower reps with each plate added....

For learning how to squat. On the right side, link to "Squat Rx instructional videos"

About the bridges. I've obviously done all kinds of in MA, but past the beginner stage, I'm not sure they bring anything to the table regarding squatting strength. They may, but I'd do something else: hyperextensions on an incline bench, paused and/or weighted hypers, reverse hypers, good mornings, romanian deadlifts, more squats, heavy ab work, more heavy ab work, still some more heavy ab work, etc.

Edit. One more thing. I noticed you did a heavy triple on the leg press. Don't. I don't know what kind of leg press you are using, but with most leg presses and most folks, the low back starts to round REALLY easy. After that it's only a short distance away from Kaboom-land and perhaps permanently f****d low back.

 

[C_Kyle]

Calves are strong by nature, they do their work thousands of times per day. They also have an elastic component which aids significantly. Try a 2-3s pause at the top and and bottom. Report back

I will try this.

All your points are correct, though you really can't extrapolate squat poundages from leg press, it's a totally different animal. For most folks deadlift is stronger than their squat, that's should give you a better idea of the weight. Also you can't cheat on the DL, either you lift it or you don't. With squats one usually sees continuously shallower reps with each plate added....

For learning how to squat. On the right side, link to "Squat Rx instructional videos"

You're right, I can deadlift more than I can squat. The limitation in the deadlift is my grip strength. I've switched to an overhand/underhand grip and have been able to go more weight.

About the bridges. I've obviously done all kinds of in MA, but past the beginner stage, I'm not sure they bring anything to the table regarding squatting strength. They may, but I'd do something else: hyperextensions on an incline bench, paused and/or weighted hypers, reverse hypers, good mornings, romanian deadlifts, more squats, heavy ab work, more heavy ab work, still some more heavy ab work, etc.

I currently do hyperextensions with a 25lbs plate on the roman chair. I also lay on my side in the roman chair and do oblique extensions with the 25lbs plate. I've tried the bridge out, and I feel it taxing my hamstrings, glutes, and lower back. It feels like it will be a good exercise to add to my core routine.

Edit. One more thing. I noticed you did a heavy triple on the leg press. Don't. I don't know what kind of leg press you are using, but with most leg presses and most folks, the low back starts to round REALLY easy. After that it's only a short distance away from Kaboom-land and perhaps permanently f****d low back.

The leg press machine is like this:

So far, I have not noticed my lower back rounding. I will keep an eye on that, though. So as not to do a heavy triple, should I just do my warm up w/ 90lbs, and jump right into 360lbs and 450lbs?

It's a little difficult, because I'm still finding my weight limitations, so I end up doing another set with more weight to see what I can do.

Thanks for the feedback.

 

[HawGorn]

You're right, I can deadlift more than I can squat. The limitation in the deadlift is my grip strength. I've switched to an overhand/underhand grip and have been able to go more weight.

Go as heavy as you can with double onverhand, and only after then switch to mixed grip. And switch sides for even development, as you get some spinal torque with mixed grip.

The leg press machine is like this:

So far, I have not noticed my lower back rounding. I will keep an eye on that, though. So as not to do a heavy triple, should I just do my warm up w/ 90lbs, and jump right into 360lbs and 450lbs?

It's a little difficult, because I'm still finding my weight limitations, so I end up doing another set with more weight to see what I can do.

I'm not familiar with that particular model but I imagine it isn't any different from others. Work the weights up however you like, IME rarely one does too much warmup sets. But as you've allready done squats, step ups and deadlifts, you don't really need any warmup sets, in that sense you can load more or less straight to your work sets. It's not like you need to learn the movement pattern as the plane is fixed. But don't do the 3reps@450 if that's your max. Drop the weight a bit and do more reps on the max work sets, don't go below fives IMO. Build the foundation first before max efforts.

And, IMHO, I'd redo your program. I see little point doing the exercises and sets&reps the way you have arranged them. YMMV

Thanks for the feedback.

You're welcome.

 

[C_Kyle]

How would you arrange them, then? Do you mean just do like three sets of 5-8 reps? Do you think the order of the exercises should be changed around?

I don't want to have to go to the gym several times to work legs, so I make one session of it. I'm moving the ab/core stuff to a morning routine, maybe starting next week. I could move the bench step-ups, calf exercises, and leg extensions to the morning, and then only be doing squats, deadlifts, and leg presses Tuesday evening.

I'm also not sure if I want to change anything up yet, other than doing ab/core exercises in the morning with my cardio routine. If you look at the measurements I posted above, I've made some pretty good improvements. So, maybe what I'm doing is working for me.

 

[Swoop]

Speaking of rotator (cuff, I'm assuming)...I do rotator cuff exercises with each workout, light weight, ranging between 10-17.5lbs. It just depends on how my shoulders are feeling.

Also on the subject of rotator cuff...the damn bridge exercise. My rotator cuffs do not have the range of motion to perform this exercise.

Example 1: http://www.youtube.com/watch?v=iw_OvfC5nXo

I'll have to do the shoulder bridge in Example 2 until I have Barbie Doll shoulder flexibility.

Example 2: http://www.youtube.com/watch?v=X3kCp0v3Czk&feature=channel

Yes the rotator cuff. I've had both rotator cuffs rebuilt. The surgeons had to remove torn tissue and reattach them as well as remove arthritic spurs. So I've had to be very careful doing a lot of exercises. While doing decline pushups I pushed, figuratively speaking, myself to hard and caused a lot of pain so I stopped doing them and started again today doing regular pushups again using pu stands. These were done along with 2 specific exercises for rehabbing the rotator, all 3 done together as a superset.
The rotator exercises are: in the same position you would assume as a one arm lat pull just move the shoulder up. 30lb. db - 20 reps 3 sets
The next is: the reverse from the floor. 30lb. db - 20 reps 3 sets
Then the pushups. 6reps 3 sets

I will do the pushups gradually increasing reps and resistance and see how things go for 4-6 weeks and the add floor presses again.

The names of exercises can be confused. The exercise called a bridge in the video can be confused with what I remember that was performed in an arch position, sometime called a wrestlers bridge.

 

[C_Kyle]

Bumped my pre-run warm up on the EFX machine up to 30 minutes. Ran 3 miles, walked for a few minutes, and ran the remainder of 1/2 mile.

 

[HawGorn]

C Kyle, it depends. But in general I'd do less exercises, less smaller stuff, more quality reps on big exercises, less overlap between exercises.

I'd do 2-4 workouts per week. Depending, either full body, upper/lower split twice in 1 week or 1,5 weeks (4 WO's total) or upper/lower and full body in a week (3wo's/week).

Naturals really benefit from higher frequency, I wouldn't put more than 5 days between same muscle groups. Also the higher frequency gives more practise for movement patterns.

You've made some nice gains, congrats.