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BamaDave · 04-27-2005, 08:03 PM

WORKOUT UPDATES --

SUN. APRIL 24th --

1. STRAIGHT LEG DEADS (on platform): 8x120; 6x150; 5x180; 5x190; 5x200

-- decided to do straight leg deads and good mornings instead of heavy regular deadlifts -- didn't feel up to it due to leg fatigue following race

2. GOOD MORNINGS - 10x140; 10x150

3. S/L DEADS - BACKOFF SET: 12x140

** actually, these exercises nailed my hamstrings better than anything I have done in a long time, so I may keep doing these for a few weeks and then go back to heavy deads

4. PULLUPS - BWx5; +30 x5; +32.5 x5; +35 x5; +15 x6; BWx7 (so much for those "higher rep" backoff sets!)

5. CHINUPS - +40 x2 (faied on 3 -- ooops- too heavy!); +30 x 4 (Dang, I sucked on these after pullups)

6. STANDING BB CALF RAISES - 220x8; 220x10

7. EZ BAR/ BICEP CURLS - 102x5; 102x3

8. HANGING LEG RAISES - LEGS STRAIGHT OUT -- 11

9. SWITCHED TO LEG RAISES (STRAIGHT OUT) ON DIP BAR -- 17 (Ahhh - arms not as tired doing this as they are when hangin')

10. WEIGHTED CURLUPS WITH TWIST: +25db - 30 reps

-------------
MONDAY 4-25-2005 - off

TUESDAY 4-26-2005:

1. BB BENCH PRESS: 8x110; 5x130; 5x185; 3x190 (oh well, so much for surpassing my previous 4x190 this time)

2. DB INCLINE BENCH: 5x65; 5x65

3. DB DECLINE BENCH: 5x65; 5x65

4. BB BENCH PRESS/BACKOFF: 8x140; 10x120

5. OVERHEAD SQUATS: 8x60; 6x80; 5x100; 4x110 -- haven't done these since last Summer during Homegrown Muscle. I forgot how much I like these - but it was hard keeping that bar overhead after all the bench pressing.

6. FRONT SQUATS - 5x200; 4x200; 12x140 -- My depth wasn't great on the two heavy sets -- just past parallel. Last set, I went all the way... Need to work on depth in the heavier sets next time.

I may stick with the Overhead and Front Squats for a few weeks before returning to regular heavy BB Squats.

7. HANGING LEG RAISES WITH TWISTS - Left-Center-Right: +20# ankle weights - 21 (7 each position)

8. WEIGHTED CURLUPS +50db (303 tempo) - 22 reps

9. BICYCLES - +20# ankle weights - 30 reps

------------------

WED. APRIL 27, 2005

AM RUN -- Didn't sleep all that well... Go with the flow run, no attempt at high intensity -- 6.3 miles, time was around 47 minutes... ~7:30 average pace.

04-27-2005, 08:03 PM	#97 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,121 My Profile	Re: See BamaDave Run (and Lift) WORKOUT UPDATES -- SUN. APRIL 24th -- 1. STRAIGHT LEG DEADS (on platform): 8x120; 6x150; 5x180; 5x190; 5x200 -- decided to do straight leg deads and good mornings instead of heavy regular deadlifts -- didn't feel up to it due to leg fatigue following race 2. GOOD MORNINGS - 10x140; 10x150 3. S/L DEADS - BACKOFF SET: 12x140 ** actually, these exercises nailed my hamstrings better than anything I have done in a long time, so I may keep doing these for a few weeks and then go back to heavy deads 4. PULLUPS - BWx5; +30 x5; +32.5 x5; +35 x5; +15 x6; BWx7 (so much for those "higher rep" backoff sets!) 5. CHINUPS - +40 x2 (faied on 3 -- ooops- too heavy!); +30 x 4 (Dang, I sucked on these after pullups) 6. STANDING BB CALF RAISES - 220x8; 220x10 7. EZ BAR/ BICEP CURLS - 102x5; 102x3 8. HANGING LEG RAISES - LEGS STRAIGHT OUT -- 11 9. SWITCHED TO LEG RAISES (STRAIGHT OUT) ON DIP BAR -- 17 (Ahhh - arms not as tired doing this as they are when hangin') 10. WEIGHTED CURLUPS WITH TWIST: +25db - 30 reps ------------- MONDAY 4-25-2005 - off TUESDAY 4-26-2005: 1. BB BENCH PRESS: 8x110; 5x130; 5x185; 3x190 (oh well, so much for surpassing my previous 4x190 this time) 2. DB INCLINE BENCH: 5x65; 5x65 3. DB DECLINE BENCH: 5x65; 5x65 4. BB BENCH PRESS/BACKOFF: 8x140; 10x120 5. OVERHEAD SQUATS: 8x60; 6x80; 5x100; 4x110 -- haven't done these since last Summer during Homegrown Muscle. I forgot how much I like these - but it was hard keeping that bar overhead after all the bench pressing. 6. FRONT SQUATS - 5x200; 4x200; 12x140 -- My depth wasn't great on the two heavy sets -- just past parallel. Last set, I went all the way... Need to work on depth in the heavier sets next time. I may stick with the Overhead and Front Squats for a few weeks before returning to regular heavy BB Squats. 7. HANGING LEG RAISES WITH TWISTS - Left-Center-Right: +20# ankle weights - 21 (7 each position) 8. WEIGHTED CURLUPS +50db (303 tempo) - 22 reps 9. BICYCLES - +20# ankle weights - 30 reps ------------------ WED. APRIL 27, 2005 AM RUN -- Didn't sleep all that well... Go with the flow run, no attempt at high intensity -- 6.3 miles, time was around 47 minutes... ~7:30 average pace.