Vacation is over

[gregl515]

Good job on the squats, but we need to see you more often!

[bigDman]

nice squat PR Paul

[pjb923]

I actually made it into the gym early in the week so I might actually get more than 1 workout in this time around. :p
Here is last nights workout.

Waterbury TBT
Week #4 Workout #3 - Monday 10/08/07

DB Alternating Lunges
25's x 10 each leg
35's x 15 each leg x 3 sets (+5lbs each)

DB Bench Press
40's x 10
60's x 15 x 3 sets (+5lbs each)

Good Mornings
45 x 10
95 x 15 x 3 sets

Cable Biceps Curl
50 x 10
90 x 15 (+10lbs)
100 x 15 x 2 sets (+10lbs)

Standing Calf Raise
140 x 15 x 3 sets

Assisted Dips
BW -70lbs x 15 (+30lbs)
BW -58lbs x 15 x 2 sets (+42lbs)

Another crazy 15 rep workout with lots of increases across the board. Have I ever mentioned how much I hate doing 15 rep sets of lunges?

[bigDman]

42 lbs PR CRAZY

[pjb923]

Waterbury TBT
Week #5 Workout #1 - Wednesday 10/11/07

BB Squat
45 x 10
135 x 8
185 x 18 x 2 sets

DB Alternating Lunges
30's x 10 + 8 each leg
25's x 10 + 8 each leg

Chest supported rows
45 x 8
90 x 10 + 8
70 x 10 + 8

DB Bench Press
55's x 18
60's x 18

Reverse grip EZ bar curls
40 x 18 x 2 sets

This workout wasn't the best timing on my part. For the first time in a few weeks I made it to the gym on Monday and Wednesday. This just happened to correspond with moving into week 5 of my workout and repeating a lot of the same exercises, again in a high rep range.

Doing 18 rep sets of lunges is not my idea of fun, but doing 18 sets of squats followed by lunges is just cruel. :p

As you can see above, I was not able to complete the lunges without a small rest at 10 reps. I had the same problem during the rows. I have a really hard time picking the correct weight when doing really high reps.
Bench press was better and I was able to use the same weight I used for 15 reps the other day.

I didn't feel like waiting for the machine so I decided to skip the standing calf raises and do some ab work and cardio instead.

[Chris-STL]

Ah cool, someone else doing TBT. I did it years ago and just picked it up again.

Mentally I find it hard to do the 2 sets of single joint stuff though. Last night I subbed them with some core. Do you feel that these 2 sets are doing much for ya?

[pjb923]

Thanks for stopping by Chris.

I do sometimes feel like the single joint sets are a waste of time. I have started to skip one or both of them and do some cardio or core work instead. Overall I like the program but probably should have taken the time to pick all of the exercises myself, but I needed a quick routine and went with a template that was already filled in. I'm not loving all of the choices in the later weeks.

I still have to log my last 2 workouts from Friday and last night. I just have not had the time. They should be posted later today.

[pjb923]

Finally, a workout is being posted from last Friday.

Waterbury TBT
Week #5 Workout #2 - Friday 10/12/07

Deadlift
45 x 10
135 x 8
185 x 8 x 2 sets
185 x 8 sumo

Leg Curl
100 x 8
180 x 8 x 2 sets

BB Upright Row
30 x 8
60 x 8 x 2 sets

DB Incline Bench
40's x 8
80's x 8
85's x 8

Triceps Pushdown
100 x 8
120 x 8 x 2 sets

I finished up with some ab work and 20 minutes on the elliptical.

I am being very conservative with my deadlifts because my back just doesn't feel 100%. I'm not sure what the problem is, but I'm just not comfortable with deadlifts any more. I can't seem to get into a groove where they feel quite right. I'm forcing myself to keep the weight low and maintain perfect form until I feel that it's time to up the weight again.

[pjb923]

I'm still catching up on posting my workouts. Here is my workout from Monday.

Waterbury TBT
Week #5 Workout #3 - Friday 10/15/07

Good Morning
45 x 10
95 x 12
105 x 12 x 2 sets

Hack Squat
90 x 10
140 x 12
180 x 12 x 2 sets

Pull Ups (pronated)
100 x 10 (lat pulldowns)
BW x 6
180 x 12 (lat pulldowns)
150 x 12 (lat pulldowns)

Hammer Strength Iso-lateral wide chest
90 x 10
180 x 12 x 2 sets

DB Front Raise
10 x 10
15 x 12 x 2 sets

I have never done hack squats before and we have 2 different machines at my gym. One is the more traditional hack squat, where you are on a moving sled at a 45 degree angle. The 2nd is called a "Super Squat".
http://www.precor.com/comm/str-pl/pl624/
I opted for the Super Squat machine with my back to the pad facing away from the machine. This is supposed to be the hack squat position. It was a much different feeling than anything that was used to and I felt that it put too much pressure on my lower back. For the last set I switched positions and faced towards the machine. It was more comfortable for my back but still not a movement that I'm really fond of. I may either try the other machine or barbell hack squats next week.

I had this crazy idea that I would attempt body weight pullups, but when I couldn't manage more than 6 reps, I switched to pulldowns.

I finished up with 20 minutes of cardio. Just to punish my legs a little I did 10 minutes on the stair mill and covered 30 flights. Then I moved onto the rowing machine for another 10 minutes.

[pjb923]

Waterbury TBT
Week #5 Workout #1 - Thursday 10/18/07

BB Squat
45 x 10
135 x 8
195 x 18 x 2 sets (+10lbs)

BB Alternating Lunges
45 x 18 each leg x 2 sets

BB Bent over Rows
45 x 8
85 x 18
105 x 18

DB Bench Press
65's x 18 x 2 sets (+5lbs)

Standing Calf Raises
140 x 18
160 x 18

Reverse grip EZ bar curls
50 x 18 x 2 sets (+10lbs)

Mentally this is the most difficult workout for me. Doing 18 reps is just not something that I am used to and I really have to push myself to get through it.

The first set of squats was not as difficult as I expected. The 2nd set was much more difficult, but I did complete it.

The biggest challenge were the lunges, since my legs were already fried from the squats. I kept the weight low and just tried to keep moving. I really wanted to put the bar down and quit after 10-12 reps, but I forced myself to keep going to the end.

I did a much better job of weight selection this week and pushed myself to get all 18 reps in every set. I will admit to 1 rest at 12 reps during the 2nd set of bench press. But over all this was a much better performance than last week.

[Chris-STL]

Originally Posted by pjb923

I had this crazy idea that I would attempt body weight pullups, but when I couldn't manage more than 6 reps, I switched to pulldowns.

Thats not crazy. Pull downs are fine, but they won't really make much of an improvement on your pullups. If you really want to improve your pullups, allways do them to fail and then finish your reps on the pull down.

Originally Posted by pjb923

Mentally this is the most difficult workout for me. Doing 18 reps is just not something that I am used to and I really have to push myself to get through it.

The first set of squats was not as difficult as I expected. The 2nd set was much more difficult, but I did complete it.

I hear ya. 18 reps is pretty much torture. Grats on getting through it.

[pjb923]

Good point on the pullups Chris. I know I need to work on them, but what would really help me is losing a few lbs.

The thing about 18 reps that really gets me is how low the weight has to be in order to complete the sets. The first 8-10 reps are almost too easy and I start to wonder if I should have used more weight. Then reality sets in and I realize that I'm just passing the half way mark.

[pjb923]

I'm finally catching up on my log. I have 2 workouts from last week, this is from last Monday.

Waterbury TBT
Week #6 Workout #2 - Monday 10/22/07

Deadlift
45 x 8
135 x 8
225 x 8 x 2 sets (+40 lbs)

Leg Curl
100 x 8
190 x 8
200 x 8

BB Upright Row
30 x 8
70 x 8 (+10 lbs)
80 x 8 (+20 lbs)

DB Incline Bench
40's x 8
85's x 8 x 2 sets

Triceps Pushdown
60 x 8
130 x 8
130 x 10

[pjb923]

And here is last Thursday's workout.

Waterbury TBT
Week #6 Workout #3 - Thursday 10/25/07

Good Morning
45 x 10
95 x 8
115 x 12 x 2 sets (+10 lbs)

Front Squat
135 x 8
185 x 12
205 x 12

Pull Ups (pronated)
BW x 6
BW x 4
BW-75 x 8

Hammer Strength Iso-lateral wide chest
90 x 10
200 x 12 (+20 lbs)
230 x 12 (+50 lbs)

I decided that I do not like hack squats. I feel that they put too much pressure on my lower back and decided to just stick with front squats.

I had energy to burn at the end of this workout and threw in some extra random leg work. I did some leg curls just for the fun of it. I don't remember exactly how much I did, but I worked up to the full stack (240lbs?) for 8 reps.

I also decided to try out the other hack squat machine to see how it felt. I did a few sets with some light weight and still was not happy with the feel of the movement. I was still happy with my decision to do the front squats in place of these.

Then I did some pistol squats. By this point I didn't have much left and only got one set of 10 with my right leg and couldn't even finish the set with my left.

Tonight I start week 7 where I will have the pleasure of doing 3 sets of 18 reps on both front squats and step-ups!

[Frank.S]

Nice work paul...

Which style hack squats does your gym have? I have found the 'V-squat' actually harder on my lower back then the regular one on sliders. you may be different though. Either way, front squats are far better

[pjb923]

We have a "hack slider" and a "super squat" machine.


Facing away from the machine with your back to the pad is supposed to be a hack squat. This one seemed to put the most strain on my back.