Mahler's Sixth Sense - I See Deadlifts - Page 5 - JP Fitness Forums

diamondpete · 03-27-2006, 11:20 AM

John,

Great work out. I can imagine those walking lunges a real grip test. Impressive weight at 20 reps (I am cringing just thinking about that one!

buster · 03-27-2006, 11:42 AM

John, I'm glad you're doing your program and I'm doing mine.

Mahler · 03-28-2006, 07:22 AM

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

Day 16 - March 28, 2006
Time: 4:35 AM
Weight: 180.4 (-.4)

Length (Including Warmup): 50 min.

Notes:
1) Giant Set - These are done as a circuit with no rest until the end of the circuit.
2) B= Body Weight
3) (e) = each side, where right and left are done separately.
4) Rest: 60 sec. after each Giant and Straight set.

Workout B:

Giant Sets:
Front Squat - 4 x 10 x 155 (Increase of 5 lbs.)
Chin-Up - 1 x (12, 10, 8, 9) x B (Decrease of 1 rep)

Step-Up - 4 x 12(e) x 60 (2-30lb DBs) (Increase of 2 reps per set)
Dumbbell Push Press - 4 x 12 x 80 (2-40lb DBs) (Increase of 2 reps per set)

Giant Sets:
Squat - 2 x 20 x 140 (Increase of 5 lbs.)
Wide Grip Lat Pull Down - 2 x 20 x 110
Step-Up - 2 x 20(e) x 50 (2-25lb DBs) (Increase of 10 lbs.)
Dumbbell Shoulder Press - 2 x 20 x 60 (2-30lb DBs) (Increase of 10 lbs.)

Straight Sets:
Rest: 60 sec.
Swiss-Ball Crunch - 2 x 15 x 45 (Increase of 5 lbs./ 15 reps instead of 10)

Additional Work: Previous evening - Elevated Push-Ups 1 x 35 x B

Comments: Week 3 is going well, although I was really tired today and a bit pissed that I missed a rep on my chin-ups. Workout B whups your butt thoroughly and I found myself taking a few extra breathers today, so I would characterize this as a "fair" workout. I increased weight or reps on several exercises, but just didn't seem on my game. I can tell you that the last few squats were just about parallel and not real deep. Maybe I am still sluggish from all the food I ate over the weekend. With only two more workouts to go in this part of the program, I am looking forward to a change up, but I do not expect Alwyn to be merciful in any of the programs that are to come.

Marykaa · 03-28-2006, 07:50 AM

It's good reading you at the same time as I'm reading the book

and great going.. you really live the "commitment and focus" !

Buk · 03-28-2006, 09:02 AM

Up, Up, Up! Great job Mahler. It is very inspiring to see the numbers rise so continuously. The other 3 increases in the first giant set more than pay for the single rep lost on the chin-ups; which are still goo numbers even outside of a giant set. The motivator is walking the walk.

buster · 03-28-2006, 09:28 AM

Nice work John. It's very motivating to watch this log and see your gains.From one old man to another it's very inspiring:p

CAchief · 03-28-2006, 12:10 PM

Your front squat numbers really jumped out on me for this one. That would be rough for me in a regular let alone a giant set. Great work man.

Lost Dog · 03-28-2006, 12:15 PM

Deadlift Off Box. You crack me up. I need the bar ON A BOX, so I don't have to bend that far down.

You flexible people tick me off.

BFG · 03-28-2006, 03:41 PM

heck never complain about a decrease thats just been preceded by an increase. I know it gripes but look at in context Mr another inspiring performance

tossedup · 03-28-2006, 03:53 PM

Question: Is a giant set the same thing as a quad like in HGM? I think so but just wanted to make sure.

Mahler · 03-28-2006, 05:50 PM

Quote:

Originally Posted by tossedup

Question: Is a giant set the same thing as a quad like in HGM? I think so but just wanted to make sure.

Yep, a Quad is a Giant Set.

tossedup · 03-28-2006, 06:41 PM

Thought so. thanks for clearing that up John.

Mahler · 03-29-2006, 08:02 AM

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

Day 17 - March 29, 2006
Time: 4:40 AM
Weight: 179.6 (-.8)

Length: 35 min.

OFF DAY
Some light activities to aid recovery.

Activitiy:
Push-Ups (Legs elevated above head): 1 x 40 x B, 1 x 20 x B (added an extra set for fun)
Chin-Ups: 10, 10, 10, 7, 6 (1 more than previous best)

Running: 2.25 miles.

Comments: Today was the first time I nailed three sets of 10 on chins. Not pretty, but no kips and the chin was over the bar. Actually, I tend to do them with my legs extended out in front a bit rather than ankles crossed. I did the prorgammed neighborhood run on the treadmill. Weight is back below 180 so I am shedding the sins of the weekend.

CAchief · 03-29-2006, 09:41 AM

Godo work on those chins, John. And getting below 180 you fat ass. :P

Deserve · 03-29-2006, 10:37 AM

That feels like a lot of pushups. Good work.

K-Court · 03-29-2006, 10:40 AM

Yeah, good work on the chins, John. Doing a 3X10 and then a 7 and a 6 afterwards is great. Your arms must have been seriously pumped by the end of that!

And 40 pushups followed by 20. Wow! Nice.

You and I look like we're almost exactly the same weight. I just dropped below 180 for the first time yesterday. I think my cut's almost done!

steelerfan · 03-29-2006, 12:23 PM

John

Was the chins and push ups something I missed in New Rules or are you doing that on your own?

I know of stuff that CW recommened for active recovery but that was with lighter weight and doing a 100 reps.

I'm doing Fat Loss I - so I been keeping an eye on you!!