Mahler's Sixth Sense - I See Deadlifts

[diamondpete]

John

Very impressive chins, especially from a long armed primate deadlifter such as youself!!!!

Great effort!

[ninja]

I just realized that the dumbbells at the rec are rounded, so I am afraid I will not be able to add weight. They roll very easily, and I don't know that I would be able to keep myself steady on the T-pushups without blowing up my shoulder.

I'm hesitant to even try.

[Mahler]

Originally Posted by nbjjku

I just realized that the dumbbells at the rec are rounded, so I am afraid I will not be able to add weight. They roll very easily, and I don't know that I would be able to keep myself steady on the T-pushups without blowing up my shoulder.

I'm hesitant to even try.

Nick,
As long as the weights don't rotate freely on the dumbell handle, you may still be able to use them. A little more challenging, but I have made do with these as pushup handles when I travel.

[Mahler]

NEW RULES OF LIFTING: FAT LOSS III
Book by Lou Schuler and Alwyn Cosgrove

Today is an off day and I need it. Slight DOMS from workout B this morning, but I decided to run to work them off.

Day 3 - March 15, 2006
Time: 4:45 AM
Weight: 178.4

OFF DAY
I never actually have an off day, per se. I always plan lighter activities or maintenance work. I figure an easy run would help the legs recover.

Activitiy:
Warm-up/Dynamic Stretching: 5 min.
Elevated Push-Ups: 1 x 35 x B
Running: 20 min. / 2 miles on the treadmill / max speed 6.0 mph.

About the Runnig: Running is not my major focus, but I enjoy doing it. In good weather I have a route through my neighborhood that is about 3 miles and takes me anywhere from 20 - 25 minutes. I have programmed my Nordic Trak to simulate that run to duplicate, as far as possible the distances and elevations which range from 0.0 - 8.0 incline. I am using that program to get back in the groove for this run by adding a few minutes and extra distance each time I run.

[RacerBill]

I have to compliment you on a thoughtfully organized log and a good read.

[Mahler]

Originally Posted by RacerBill

I have to compliment you on a thoughtfully organized log and a good read.

Bill,
I am a fanatic about keeping good records. You should see the workout logs I prepare for myself. I will send you a copy if you like. They are anal in their organization.

[BFG]

Originally Posted by Mahler

NEW RULES OF LIFTING: FAT LOSS III
Book by Lou Schuler and Alwyn Cosgrove

Today is an off day and I need it. Slight DOMS from workout B this morning, but I decided to run to work them off.

he he and I thought you didnt get DOMS any more

[Mahler]

Originally Posted by BFG

he he and I thought you didnt get DOMS any more

Delayed Onset Mahler Soreness

[Bill2380]

Those are very good chin-up numbers. Are T push-ups the ones where you finish by lifting the dumbell in the air?

[Mahler]

Originally Posted by Bill2380

Those are very good chin-up numbers. Are T push-ups the ones where you finish by lifting the dumbell in the air?

Thanks.
The T Push-Up can be done unweighted as a push up in which you raise one arm in the air in the up position, forming a "T" with your body.

I did them weighted with 15 pound dumbbells. The dumbbells are used as push-up stands and then raised in the up postion, alternating from side to side.

[Mahler]

How cool is this, guys?

I got a PM tonight from Alwyn. He has been reading my log and had some pointers for me on my weights for deadlifts in Workout A.

The man is simply amazing and first class.

Thanks, Alwyn.

[cappuccino]

great to read your log, Mahler! What do you mean no off days? I did that for a while once and it quickly caught up with me

On your fat loss circuits, you do the 4 exercises, rest 60 secs, repeat 4x and then do the second set of 4 exercises? Wow! I do a bw circuit that is prescribed 1-4x and I usually only get in 3 rounds, and there's no follow-up circuit.

[Mahler]

Originally Posted by cappuccino

great to read your log, Mahler! What do you mean no off days? I did that for a while once and it quickly caught up with me

On your fat loss circuits, you do the 4 exercises, rest 60 secs, repeat 4x and then do the second set of 4 exercises? Wow! I do a bw circuit that is prescribed 1-4x and I usually only get in 3 rounds, and there's no follow-up circuit.

Cappy,
Great to have you peeking in. I usually do a 4 day a week routine. Off days are usually Wed and Sun. I try to do HIIT, maintenance, or go running on those days. Sunday is a Rest Day, but usually ends up with me doing some activity, but fairly low impact. I just can't sit still.

The 4 + 4 Giant Sets are gruelling but real fat burners. What kicks my butt is that they are challenging exercises. Very little time to catch your breath.

[BFG]

Originally Posted by Mahler

Cappy,
Great to have you peeking in. I usually do a 4 day a week routine. Off days are usually Wed and Sun. I try to do HIIT, maintenance, or go running on those days. Sunday is a Rest Day, but usually ends up with me doing some activity, but fairly low impact. I just can't sit still.

The 4 + 4 Giant Sets are gruelling but real fat burners. What kicks my butt is that they are challenging exercises. Very little time to catch your breath.

Sometimes Mr less is more to achieve the desired results. the training plan is written taking into account rest days to allow muscle repair and growth..........tut tut wrists slapped but I know what ya mean :p

[Mahler]

FAT LOSS III
These are done as a circuit with no rest and the first four exercises are done in 4 sets, so it is a very challenging circuit.
With Alwyn's coaching, I ramped it up a bit.

Day 4 - March 16, 2006
Time: 4:35 AM
Weight: 177.4

Workout A:

Giant Sets:
Rest:no rest between sets until final set - then 60 sec.
Deadlift - 4 x 12 x 155 (2 rep + 20 lb. increase)
Explosive Push-Up - 4 x 12 x B (2 rep increase)
Bulgarian Split Squat - 4 x 12(e) x 40 (2 rep + 10 lb. increase)
Two-point Dumbbell Row - 4 x 12(e) x 30 (2 rep + 10 lb. increase)

Giant Sets:
Rest: no rest between sets until final set - then 60 sec.
Deadlift Off Box - 2 x 20 x 135
Dumbbell Bench Press - 2 x 20 x 50 (10 lb. increase)
Walking Lunge with Side Bend - 2 x 20 x 50 (10 lb. increase)
Cable Seated Row - 2 x 20 x 100 (5 lb. increase)

Straight Sets:
Rest: 60 sec.
Hanging Leg Raise - 2 x 12 x B (2 rep increase)

Approximate time including warm-up = 50 min.

Comments: After Alwyn's PM, I increased the weight on the first Giant Sets of deadlifts. This made good sense, since I am able to do 20 reps in the second Giant Set. Even with the increased reps and load, this workout seemed to go smoother than Monday's workout.

[hard_rox]

Nice work with the weight increases, John, especially the lunges.

[oxymoron]

Looks good, your new deadlift weights make sense. How high of a box are you using for the 'deadlift off box'?