Husband and wife do TT...mostly husband however!

[Chris D]

Fatigued CNS

A1 – Chin-ups - 2x6, 2
A2 – DB Bench Press – 3x5@75

B1 – Barbell Row – 3x10@65
B2 – DB Incline Press – 3x10@40

C1 – Elevated medicine ball push-ups – 3x12
C2 – DB Incline Curls – 3x12@20

Cuban Presses – 3x5@bar

Weight: 207 (10-14-05)

Comments:

This week did me in. Worrying about 2 tests this week and another one coming has pushed the body over the edge I believe. The CNS is fatigued. I wanted to be in the gym today, but just didn’t have the power to put up the weights. So after the first super set of things I backed it off and dropped the cardio (I probably should have done the exact opposite). I’m going to try and get a bunch of rest this weekend and try and bring things around but next week I may just do weights only workout and lower the weights and work on form.

Couple of notes on the wifes workout. She was able to do 3x8@65 on the bench press. It was a struggle towards the end for her, but not where I needed to help her. She’s also getting burned out as well, so we’ll probably take it easy next week. Still get to the gym, but do some different things.

[RacerBill]

Hey, Chris, great to see you got yourself to the gym and got a workout in anyway despite the other stuff. Sounds like you're pretty close to burnout. Some rest and a change in the routine would be good at this point. Work on form, as you described, is never a bad idea.

The Mrs. is doing quite well -- her bench press keeps going up.

Change things up, have a little fun next week!

[Chris D]

RB, yeah I think lowering the weights will work. In addition I don't have the added stress of tests this week. Well 1 test, but it should be fairly easy.

Thanks for stopping by.

CD

[Terry Monk]

Nice job Chris. My compliments for sticking with the routine when life becomes hectic.

Good luck on your test this week.

[Chris D]

GR, Yeah it takes some work to get to the gym, but I can usually work up enough energy to do weights. Cardio on the other hand usually gets put on the back burner!


A little better

A1 – Sumo Squats – 3x8@135
A2 – DB Shrugs – 3x8@50

B1 – BB RDL’s – 3x8@135
B2 – Stability ball Jackknifes – 3x12

C1 – Stability Ball leg curls 3x12
C2 – 1 leg hip thrusters

Comments:

I had to tell myself to keep the weights lower than what I had done last week because I was feeling pretty good today. I think last week I was just tired from tests and such. Still going to keep the weights lighter this week and then next week I’ll crank them back up to where they should be.

Not much else to say.

[RacerBill]

I realize I'm hardly a fitness guru, but I think it's wise to take it easy this week. You've been stressed out with tests, take some time to relax without getting sedentary (which I see you've done!), then you'll be able to really spring back.

I feel the same way about the cardio. Right now I'm stuck with just cardio and no weights!

[Chris D]

You do the cardio and I'll do the weights RB! Next week we'll get back on this and finish it out strong. I've got 2 weeks left after this week and then I'm going back to a strength routine...if Danny ever writes up my program for me. [img]smile.gif[/img] Danny if you read this no hurry...I know your a busy man!

Chris D.

[Chris D]

Getting back into it

A1 – Chin-ups 3x6@BW
A2 – DB Bench Press 3x6@65

B1 – Barbell rows 3x10@75
B2 – DB incline press 3x10@40

C1 – Medicine ball push-ups – 3x12
C2 – Incline Curls 3x12@20

Comments:

Today felt pretty good. I think this week off will do me a lot of good.

DB bench press felt somewhat heavy so next week I will probably only go back up to 70 depending on how I feel. I still struggle with the last rep in chin-ups, but I’m able to squeeze it out. I need to do something to increase the endurance in these. Perhaps I need to switch to pull-ups and doing them with weight.

I did find out that I need to back off on the weight I do for RC work. At least on external rotations. My shoulders felt like hell going into the workout but came out feeling pretty good. This might be the reason for the DB presses feeling heavy.

I also noticed over the last couple of days, since I did sumo squats, that my hips have been a bit sore. I’m not sure I could ever squat sumo style for a lot of weight. And I’m not even going that wide. Perhaps 3-4 inches wider than shoulders.

[DKing]

Hey I will write it when I feel like it!

Actually I wrote out a basic template at work yesterday so I will type that up later and then we can go from there. It gives you a lot of options to do things you like but follows a pretty good format so you can plan out as much as you want.

Danny

[Chris D]

Can't wait to see it Danny. I am so ready to get back to strength training. Do that until the spring and then hopefully go back and try and do a honest cut unless I've already made the physique I want!

Chris D.

[Chris D]

Wifes Workout 10-25-05

Wife took a week off after 8 straight. I wondered how today would go with getting up so early, but it went well. Here's her full workout.

A1 - BB RDL - 3x8@55
A2 - DB Bench Press - 3x8@25

B1 - DB Row - 3x8@20
B2 - Kneeling push-ups 3x8

Intervals - 3 minutes warm up, 60 seconds hard, 60 seconds rest. Repeat 6 times. Cool down 3 minutes.

A good workout overall. I don't think she's lost that much strength. This set does not have the stability ball leg curl which is the wifes nemisis. She's happy!!

[Chris D]

Week 7, Day 1

AM: Intervals on bike – 3 minute warm-up, 1 minute hard, 1 minute rest repeat for 6 times, cool down for 3 minutes.

PM:

A1 - Chin-ups
6@BW+10
5+1 (10sec rest)@BW+10
4+2 (10sec rest)@BW+10

A2 – DB Bench Press - 3×6@70

B1 – Barbell Row – 3×8@85
B2 – Incline DB Press – 3×8@50

C1 – Medicine Ball Push-ups – 3×20*
C2 – Incline curl – 3×10@25

Comments:

Felt good to get back into the heavy stuff (sort of heavy, but still!). And this workout kicked my ass towards the end but on the plus side I had a fairly good pump in the arms when done!

Added the weight to the chin-ups because I figured there was no other way to get better at them (and I told myself I knew I could do it!). Other than doing them more often!

I’m going to stay at 70 on the DB Bench as I can handle that weight fairly good. Won’t jump up to 75’s until next week.

Medicine ball push-ups killed me. I was able to crank out the first set of 20 without to much issue (started with left hand on the ball). However the next 2 sets I had to pause to get them all done. I think I paused at the 15 rep mark. Something that I have to work towards. Hopefully I will have these mastered by the end of the next 2 weeks.

[Rev]

Chris -

I understand you've requested Danny to write you a program, that's excellent. Something I might add from reading your training here for a bit is really hit that rowing strength hard. I want to make sure I am reading it right "db bench 70's and bb rowed a total of 85". It looks like your bench strength is leaving your row strength behind. This is a really important issue. Think of rowing like you do benching...no it's not a competitive lift but pretend it is, push those numbers if not just as hard way harder.

I had to hold my bench down for a long time and make rowing a priority (for about 6 months) until I properly built a descent pulling strength foundation. Now I pendlay row (bent-over row completely horizontal, between each rep dead pause on the floor) the same as I bench or more. My shoulders are healthy as can be and I feel lucky I didn't do more serious damage from strength embalances I had.

I know how much benching means to you but make sure you have everything else in check too bro. Shoulder injuries suck soooo much.

It's great to hear your interest in powerlifting also!

Keep that focus,
Nate

[Chris D]

Nate,

I hear you on the rowing. It's something I'm working on! Shoulders at this point are healthy, so that's a good thing. Still no excuse however. Need to get the rowing up there.

Later,
CD

[Chris D]

Lower body day

A1 – Sumo Squats – 6@160,2x6@165
A2 – DB Shrugs – 3x8@70

B1 – BB RDL’s – 3x8@175
B2 – Stability Ball Jackknifes – 3x12

C1 – Stability Ball leg curls – 3x10
C2 – Single leg hip thrust 3x12

Intervals -5 (1 minute on, 1 minute off)

Comments:

A decent workout. Had to push myself through the higher rep stuff, but I got them done. Sumo squats really work my hips. Probably a tightness that I need to work out. I’ve been trying to stretch out every night if I’m home.

Bunch of high school guys at the gym who were doing quarter squats with 325. It wasn’t that impressive!

[RacerBill]

You're doing a great job, Chris. That's a tough workout (as if Craig EVER came up with one that anyone breezes through! lol) If your hips are anything like mine, you'll be feeling those sumo squats (and walking a little funny ) tomorrow. It's good to push ourselves, right?

The Mrs. is doing well, too. She's upped her weights quite nicely there.

Dontcha just love those high school guys messing around in the gym? Mine always has a few who have to fart around with the bench press. Arched backs, ass in the air, twisting and grunting to get the weight up, form so bad it probably couldn't be called "form." I guess I can say at least they're not out causing trouble someplace else.

[Chris D]

Thanks for the comments RB. That is a pretty tough workout. I really need to work on my flexibility in the legs. I'm feeling them a bit this morning, but walking fine. I'll be sure to stretch out tonight!

Mrs. is doing fine, but she's sore today. Really sore. She did sumo squats as well yesterday and then did step ups. Her legs are the weakest part so when we push it she really feels it. But I know it's working.

Not to many people benching yesterday, but I know what you are talking about. At the other gym there's a bunch of guys that only bench. I've never seen them do any leg work whatsoever.

Hope the doctor is able to figure out what is wrong with your shoulder.