ME, ME, ME!!! DE and RE too.

[Steve-O-68]

Time to switch things up a bit. Gotta get things a bit more structured, and do something to not only build strength, but also add some mass and endurance. So, I'm going to have seperate days for DE, RE and ME type workouts. Tuesday will be full body RE, Thursday will be full body DE, Saturday is lower body ME and Sunday is upper body ME.

Let the games begin!!!

[Steve-O-68]

6/24/06 Lower body ME

Dynamic stretching and warmup for 6 minutes.

*Workout*
Conventional deads 1x10x135, 1x6x225, 1x3x285, 1x1x305, 3 singles of 315, 2x10x135
Rack pulls - 4 singles at 325. Pins set at knee height.
Leg extensions - 2x12x140

Core work - 7 to 8 minutes... planks, side planks, heal tappers, leg lifts, crunches, etc...

Hammered the hammies today. It felt great to pull again. Tried to do some bodyweight squats, but ankle couldn't handle it, so I did some crappy extensions for some light quad work. I can't wait until I can get back to doing squats and some direct calf work!

[EdChap]

Sweet, new log!

Nice pulls.

[Lost Dog]

I know the terms "de" and "me." What's the "re" stand for.

[gobbla]

repeated effort?

[Steve-O-68]

Originally Posted by gobbla

repeated effort?

You got it.

[Steve-O-68]

6/25/06 - ME upper

Foam rolled the hell outa my hammies and back. Deads yesterday were brutal!
Dynamic stretching/mobility warm up for 10 minutes

*Workout*

Flat bench - 1x12x135, 1x8x155, 1x5x185, 1x3x205, 1x2x215, 1x3x205.
Hang cleans - 2x7x115
Weighted pull/ups - 3x4xBW + 60, 1x8xBW
EZ bar curls - 2x6x80, 1x4x85
Tricep cable extension - 1x10x60, 1x8x70, 1x4x80


Traps, delts, and erectors were quite sore this morning from pulling yesterday, but the foam roller helped quite a bit. Workout went pretty well. Hit the hot tub and pool for a bit afterwards.

[Steve-O-68]

6/26/06

Owie, owie, owwwww. My weekend festivities kicked my ass! So, this morning, I did some stuff to get loose. Also need to burn a few extra calories that were a result of my atrocious diet last week.

Dynamic stretching - 10 minutes
Step ups - 2x10xBW (low step)
Jump rope - 2 minutes
Heavy bag work - 2 minutes
HIIT on eliptical - 16 minutes
Static stretching, focus on hammies, glutes, back and shoulders - 5 minutes

Feelin pretty damn good this morning, despite the DOMS.

[Steve-O-68]

6/27/06 - RE (repetitive effort) full body

8 minutes of mobility and dynamic stretching. Did this at my desk before I headed down to the gym. Shoulda seen the looks I got from the people who sit around me.

Supersets – Rest 90 seconds between supersets
Tempo – 1-0-1 1 second concentric, 0 pause, 1 second concentric.

1a. Straight leg deads 3x20x100
1b. Bent rows – 1x20x100, 2x20x80

2a. Squats – 3x20x100
2b. Incline bench (roughly 30 degrees) 3x20x80


3a. Calf press – 3x20x150

Total time - Just under 35 minutes.

Oh. My. God!!!! I almost threw up in the shower! It's been over 20 minutes since I finished, and I'm still shakey! This workout kicked my ass!!! I had curls and tricep kickbacks scheduled, but there was no way in hell I coulda done them...

[Steve-O-68]

6/28/06

16 minutes HIIT on eliptical
3 minutes jump rope
Swiss ball crunches - a lot
Swiss ball russian twists - dunno, did 'em till it hurt
Bird dogs - 10 reps each side.

Nice little work out. I thought for sure I'd be sore after yesterday, but I'm not. I feel my chest a little, but that's about it. I'm ready for DE day! Yeeeaaah boooyyyy!!!

[Steve-O-68]

6/29/06 DE (dynamic effort) full body

Tempo - 2 second eccentric, 0 second hold, explosive concentric on work sets. Warm up sets, 2 second eccentric, 0 hold, 2 second concentric. 60 seconds rest between all sets

7 minutes dynamic stretching and mobility work

Squats
Warm up sets
1x10x155, 1x5x175
Work sets
4x3x205
RDLs
Warm up sets
1x10x155, 1x5x175
Work sets
4x3x205
Calf press
Warm up sets
1x10x175, 1x8x205
Work sets
4x3x225

Flat bench
Warm up sets
1x10x135, 1x5x155
Work sets
4x3x175
Cable rows
Warm up sets
1x10x110, 1x5x120
Work sets
4x3x130
Push press
Warm up sets as military press
1x10x70, 1x5x85
Work sets
3x3x100, 1x3x110

Ankle's feeling pretty good. Started to swell back up during the calf presses, but didn't hurt any.

[Steve-O-68]

6/30/06 - 180.3 pounds this morning! WOOOOOOOO HOOOOOOO! First time cracking the 180 mark!

[milkman21]

YESSSSSS!!!!!!!!!!

Congrats, my friend

[Steve-O-68]

Thanks dude! 10 more to go!

[Mahler]

Steve,
I am looking at those high rep sets. Damn, they are killers. Nice work.

[Steve-O-68]

Thanks John! I'm going to change the name from 'RE days' to 'IPV days'... Involuntary Projectile Vomit days.

[Steve-O-68]

6/30/06 - Core work

Side bends - 1x10x45 (each side)
Plank - 2 minutes
Side plank- 1:30 each side
Swiss ball crunches - 25
Superman - 2x20
Wood choppers - 2x10x50 (each side)
Stability stuff I don't know what to call... set cable pulley at shoulder leve. Stand on one foot, knee slightly bent, and do a 1 arm cable row with the opposite arm. 10 reps each arm, 40 pounds. Turn around, and do the same thing, but as a 1 arm press instead of row. 10 reps each arm, 40 pounds.

[Steve-O-68]

7/1/06 - ME lower

5-6 minutes of dynamic stretching and mobility work.
Foam roller

Work up sets, 60 seconds rest between sets. Work sets, 120 seconds rest between sets.

*Workout*

Conventional deads
Work up sets
1x10x155
1x5x195
1x3x225
1x2x295
Work sets
1x1x315
1x1x315
1x1x325 (+10)
1x10x135

Rackpulls
3 singles at 335 (+10)

Bulgarian split squats
1x10x50
1x8x60
1x6x80

Seated calf press
1x10x90
1x10x115
1x10x125

Standing calf press
3x10x235

Workout felt good today. Next ME day will be heavy squats... can't wait!