JP Fitness Forums - Personal Training  
Google
 
Web forums.jpfitness.com

Go Back   JP Fitness Forums - Personal Training > Training Logs and Journals > The Training Log
Reload this Page Duffeymt's NROL
Register FAQ Members List Calendar Mark Forums Read

The Training Log Log your workouts here. Get support and critiques

Reply
Page 7 of 9 < 123456 7 89 >
 
LinkBack Thread Tools Display Modes
Old 08-21-2007, 01:20 PM   #181 (permalink)
Lisa~
Link-Zilla
 
Lisa~'s Avatar
 
Join Date: Jun 2006
Location: Alabama
Posts: 5,326
Default
If you feel recovered from the triathlon and are feeling strong, yeah, just jump right into ST1 with no break. If you do elect to take a break, don't make it a whole week. Just skip one or two workout days to make a partial week break. But I doubt you're going to need it. ST1 will be fun too.

Strength drops off when you take off too long. You're experiencing that! It will come right back within a week or so. It's not that big a deal, but usually a week is the max time to take off (assuming there's no overtraining or injury or anything like that). You can go back after a week feeling refreshed and maybe even stronger. You take off two weeks and you go back and it feels like you've never ever lifted before! I like taking 5 day breaks. Over time I've discovered that's the best length for me to feel refreshed but not come back to tons of DOMS or sucking wind.
__________________
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon

LISA is ROWDY AWESOME.
--N e w m a n
Lisa~ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 08-24-2007, 06:40 AM   #182 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Workout B-8 definitely made me feel like I hadn't lifted in a long time, and I definitely experienced a decreased level of strength...I'm looking forward to ST1, I need a change.
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Sponsored Links
Old 08-24-2007, 06:46 AM   #183 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 2
08/23/07

Workout B-8

Warmup

Inside Out/MM Stuff...

Straight Sets
Snatch Grip Deadlifts
  • 1x12 215 lbs.
  • 1x12 215 lbs.
  • 1x11 215 lbs.
Supersets
Dynamic Lunges
  • 1x12 125 lbs.
  • 1x08 125 lbs.
  • 1x12 115 lbs.
Step Ups
  • 1x10 80 lbs. (This was an accident!)
  • 1x12 40 lbs.
  • 1x12 40 lbs.
Straight Sets
Incline Reverse Crunches
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 08-27-2007, 04:47 PM   #184 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Strength 1
08/27/07

Workout A-1

Warmup

Inside Out/MM Stuff...

Straight Sets
Squats
  • 1x6 215 lbs.
  • 1x1 250 lbs.
  • 1x6 225 lbs.
  • 1x1 260 lbs.
  • 1x10 155 lbs.
  • 1x15 135 lbs.

Supersets
Bulgarian Split Squats
  • 1x15 30 lbs.
  • 1x15 30 lbs.
  • 1x15 30 lbs.
Step Ups
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x15 Bodyweight
Supersets
Back Extension
  • 1x10 Bodyweight
  • 1x10 Bodyweight
Swiss Ball Crunch
  • 1x10 Bodyweight + 45 lbs.
  • 1x10 Bodyweight + 45 lbs.
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 08-31-2007, 07:01 AM   #185 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Strength 1
08/30/07

Workout B-1

Warmup

Inside Out/MM Stuff...

Supersets
Barbell Bench Press
  • 1x06 160 lbs.
  • 1x01 180 lbs.
  • 1x06 170 lbs.
  • 1x01 190 lbs.
  • 1x12 135 lbs.
Barbell Bent Over Row
  • 1x06 115 lbs.
  • 1x01 135 lbs.
  • 1x06 125 lbs.
  • 1x01 150 lbs.
  • 1x12 95 lbs.
Supersets
Close Grip Lat Pulldown
  • 1x06 175 lbs.
  • 1x06 175 lbs.
Dumbbell Shoulder Press
  • 1x07 90 lbs.
  • 1x08 90 lbs.
Straight Sets
Lower Body Russian Twists
  • 1x7 Bodyweight
  • 1x5 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-05-2007, 05:57 PM   #186 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Strength 1
09/05/07

Workout C-1

Warmup

Inside Out/MM Stuff...

Straight Sets
Deadlifts
  • 1x06 255 lbs.
  • 1x01 285 lbs.
  • 1x06 265 lbs.
  • 1x01 305 lbs. (*Easy!)
  • 1x12 155 lbs.
  • 1x15 145 lbs.
Supersets
Romanian Deadlifts
  • 1x10 135 lbs.
  • 1x10 135 lbs.
  • 1x08 135 lbs.
Static Lunges
  • 1x06 120 lbs.
  • 1x06 120 lbs.
  • 1x06 120 lbs.
Supersets
Good Morning
  • 1x10 115 lbs.
  • 1x10 115 lbs.
Static Lunges
  • 1x10 Bodyweight
  • 1x10 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-10-2007, 02:59 PM   #187 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Strength 1
09/10/07

Workout D-1

Warmup

Inside Out/MM Stuff...

Supersets
Chin Ups
  • 1x06 Bodyweight
  • 1x01 Bodyweight + 30 lbs.
  • 1x06 Bodyweight + 15 lbs.
  • 1x01 Bodyweight + 40 lbs.
  • 1x10 Bodyweight
Barbell Shoulder Press
  • 1x06 95 lbs.
  • 1x01 125 lbs.
  • 1x06 105 lbs.
  • 1x01 135 lbs.
  • 1x10 75 lbs.
Supersets
Dumbbell Bench Press
  • 1x08 130 lbs.
  • 1x08 130 lbs.
Wide Grip Shoulder Press
  • 1x06 150 lbs.
  • 1x06 145 lbs.
Straight sets
Upper Body Russian Twists
  • 1x12 Bodyweight + 12 lbs.
  • 1x12 Bodyweight + 12 lbs.
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-14-2007, 01:10 PM   #188 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Strength 1
09/12/07

Workout A-2

Warmup

Inside Out/MM Stuff...

Straight Sets
Squats
  • 1x6 225 lbs.
  • 1x1 260 lbs.
  • 1x6 235 lbs.
  • 1x1 275 lbs.
  • 1x10 155 lbs.
  • 1x15 135 lbs.
Supersets
Bulgarian Split Squats
  • 1x15 35 lbs.
  • 1x15 35 lbs.
  • 1x15 35 lbs.
Step Ups
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x15 Bodyweight
Supersets
Back Extensions
  • 1x10 Bodyweight
  • 1x10 Bodyweight
Swiss Ball Crunch
  • 1x10 Bodyweight + 45 lbs.
  • 1x10 Bodyweight + 45 lbs.
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-14-2007, 03:39 PM   #189 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Strength 1
09/14/07

Workout B-2

Warmup

Inside Out/MM Stuff...

Supersets
Barbell Bench Press
  • 1x6 170 lbs.
  • 1x1 190 lbs.
  • 1x6 180 lbs.
  • 1x1 200 lbs.
  • 1x12 145 lbs.
Barbell Bent Over Row
  • 1x6 120 lbs.
  • 1x1 140 lbs.
  • 1x6 135 lbs.
  • 1x1 165 lbs.
  • 1x12 115 lbs.
Supersets
Close Grip Lat Pulldown
  • 1x8 175 lbs.
  • 1x8 175 lbs.
Dumbbell Shoulder Press
  • 1x8 90 lbs.
  • 1x8 90 lbs.
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-14-2007, 05:31 PM   #190 (permalink)
bigDman
back at it
 
bigDman's Avatar
 
Join Date: Jul 2006
Location: Maryland
Posts: 1,834
Default
Strong Benching
bigDman is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-23-2007, 10:23 AM   #191 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Quote:
Originally Posted by bigDman View Post
Strong Benching
Thanks BigD, I need to start asking for a spot - I can go heavier but I am scared of having too much weight over me without anyone behind me. I am getting into new numbers I am not used to...
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-23-2007, 08:01 PM   #192 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Strength 1
09/23/07

Workout C-2

Warmup

Inside Out/MM Stuff...

Straight Sets
Deadlifts
  • 1x06 265 lbs.
  • 1x01 305 lbs.
  • 1x06 275 lbs.
  • 1x01 325 lbs.
  • 1x12 165 lbs.
  • 1x15 155 lbs.
Supersets
Romanian Deadlifts
  • 1x10 135 lbs.
  • 1x10 135 lbs.
  • 1x10 135 lbs.
Static Lunges
  • 1x10 100 lbs. (Dumbbells)
  • 1x10 100 lbs. (Dumbbells)
  • 1x10 100 lbs. (Dumbbells)
Supersets
Good Mornings
  • 1x10 125 lbs.
  • 1x10 125 lbs.
Reverse Crunches
  • 1x10 Bodyweight
  • 1x10 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-26-2007, 06:14 AM   #193 (permalink)
Homefry287
Junior Member
 
Join Date: Nov 2006
Posts: 3
Default
Deadlift=325! Nice Job!
Homefry287 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-26-2007, 01:21 PM   #194 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Thanks HomeFry! Good to hear from you again, it's been awhile. I hope all is well in WI, you rednecks!
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-26-2007, 01:29 PM   #195 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Strength 1
09/25/07

Workout D-2

Warmup

Inside Out/MM Stuff...

Supersets
Chin Ups
  • 1x6 Bodyweight
  • 1x1 Bodyweight + 35 lbs.
  • 1x6 Bodyweight + 15 lbs.
  • 1x1 Bodyweight + 45 lbs.
  • 1x9.5 Bodyweight
Barbell Shoulder Press
  • 1x6 105 lbs.
  • 1x1 135 lbs.
  • 1x6 115 lbs.
  • 1x1 140 lbs.
  • 1x10 85 lbs.
Supersets
Dumbbell Bench Press
  • 1x6 140 lbs.
  • 1x8 130 lbs.
Wide Grip Cable Seated Row
  • 1x6 147.5 lbs.
  • 1x6 147.5 lbs.
Straight Sets
Lower Body Russian Twist
  • 1x10 Bodyweight
  • 1x7 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-26-2007, 04:00 PM   #196 (permalink)
bigDman
back at it
 
bigDman's Avatar
 
Join Date: Jul 2006
Location: Maryland
Posts: 1,834
Default
nice chin ups


also about a spotter... you should defiantly get one. Get one that will push you to work harder
bigDman is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-26-2007, 10:41 PM   #197 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Strength 1
09/26/07

Workout A-3

Warmup

Inside Out/MM Stuff...

Straight Sets
Squats
  • 1x6 235 lbs.
  • 1x1 275 lbs.
  • 1x6 245 lbs.
  • 1x1 290 lbs. (almost parallel)
  • 1x10 165 lbs.
  • 1x15 145 lbs.
Super Sets
Bulgarian Split Squats
  • 1x15 40 lbs.
  • 1x15 40 lbs.
  • 1x15 40 lbs.

Step Ups
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x15 Bodyweight

Super Sets
Back Extensions
  • 1x10 Bodyweight + 25 lbs.
  • 1x10 Bodyweight + 25 lbs.

Swiss Ball Crunches
  • 1x10 Bodyweight + 45 lbs.
  • 1x10 Bodyweight + 45 lbs.
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 10-05-2007, 05:43 PM   #198 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Strength 1
10/05/07

Workout B-3

Warmup

Inside Out/MM Stuff...

Supersets
Barbell Bench Press
  • 1x06 175 lbs.
  • 1x01 195 lbs.
  • 1x05 185 lbs.
  • 1x01 205 lbs.
  • 1x12 155 lbs.

Bent Over Barbell Row
  • 1x06 125 lbs.
  • 1x01 145 lbs.
  • 1x06 140 lbs.
  • 1x01 175 lbs.
  • 1x12 120 lbs.

Supersets
Close Grip Lat Pull Down
  • 1x08 180 lbs.
  • 1x06 180 lbs.

Dumbbell Shoulder Press
  • 1x08 90 lbs.
  • 1x05 90 lbs.
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 10-06-2007, 05:00 AM   #199 (permalink)
LWilson212
Short Man Magnet
 
LWilson212's Avatar
 
Join Date: Aug 2007
Location: PA
Posts: 922