We can rebuild him - Better than he was before.... - Page 3 - JP Fitness Forums

Lost Dog · 02-06-2008, 10:52 AM

Quote:

Originally Posted by rhauser44

Last Night FL1-A #4

Once again the gym was super crowded. Unfortunately, I had to do most of the workout out of sequence, due to practically every station being in use when I needed it.

When the squat rack opened up, I did all three of my sets in succession, rather than risk not getting on there again.

Improved on cable rows. And the rotational Lunges were stronger tonight, as I started off with these, I was much fresher.

My DB Push Presses haven't been progressing as well as I would like. That's why I added the extra set.

FL1-A #3:

Superset w/ 60sec rest

Squats 3 x12x155
Cable Seated Rows to waist 3x12x140

Superset w/ 60sec rest

Supine Hip Extension 3x20xBW
DB Push Press 3x12x35, 1x6x40

SuperSet w/ 60sec rest

DB Rotational Lunges 3x12x10
Swiss Ball Crunch 3x12x45

Flip flop the Cable Rows and DB Push Presses. That way you don't lose your squat rack. Just drag the DBs over to the rack.

rhauser44 · 02-08-2008, 05:53 AM

Had to work late last night and I didn't get to the gym. So I opted for Met OD in my basement.

Warm-Up:
2 min moderate jog / 1 minute fast jog

Complete as many Rounds in 20 minutes as you can:

10 Burpees
10 Pushups
15 Body Weight Squats

Rounds Completed: 7 2/3

Finish:
2 min moderate jog / 1 minute fast jog

Slight improvement over my initial effort. After round 5, I was in need of some life support.

rhauser44 · 02-08-2008, 06:00 AM

Quote:

Originally Posted by Lost Dog

Flip flop the Cable Rows and DB Push Presses. That way you don't lose your squat rack. Just drag the DBs over to the rack.

Sorry LD. Not sure I can bring myself to monopolize the squat rack like that, in a crowded gym, with people waiting their turn to use it.

rhauser44 · 02-10-2008, 05:23 PM

Playing a little catch-up here...

Yesterday morning:

FL I Workout B #4:

Superset w/ 75sec rest

Deadlifts 3 x12x155
DB Incline Bench Press: 3x12x45

Superset w/ 75sec rest

Bulgarian squats 3x12x10
Mixed-Grip Lat pulldown 3x12x112

SuperSet w/ 75sec rest

Romanian Deadlifts 3x12x155
Elbow Touches 3x20xBW

It was an okay workout. I'm not so much into morning workouts I guess.

Later,

Bob

mel · 02-10-2008, 05:25 PM

I'm with you on the morning workouts...I've tried, but I just don't like it. I love working out at about 7 pm.

Keep up the good work here!

mel

rhauser44 · 02-11-2008, 05:46 AM

Quote:

Originally Posted by mel

I'm with you on the morning workouts...I've tried, but I just don't like it. I love working out at about 7 pm.

Keep up the good work here!

mel

How's it going Mel!

It's definately less crowded in the morning in free weights area, and maybe it's just an adjustment process. But 7pm seems to be the right start time for me as well.

LisaS · 02-11-2008, 12:16 PM

I'm usually just starting dinner prep at 7 pm - my workouts are more like 9-10pm. I'm thinking to move the workouts to 7 and eat afterwards but that would be like 8:30 or later and that seems so late for dinner.

rhauser44 · 02-12-2008, 05:38 AM

Quote:

Originally Posted by LisaS

I'm usually just starting dinner prep at 7 pm - my workouts are more like 9-10pm. I'm thinking to move the workouts to 7 and eat afterwards but that would be like 8:30 or later and that seems so late for dinner.

Yes it's hard to squeeze workouts in between your other evening responsibilities. If I can't get to the gym within a narrow window of time, I end up having to do a shorter work-out at home.

Not quite the same...

rhauser44 · 02-12-2008, 05:45 AM

Okay last night

FL1-A #5

Per the book for workout #5, I decreased the reps to 10. I also bumped up the weight in every exercise.

I felt alot stronger in my rotational lunges and my Push Press' were stronger as well.

All-in-all, I'm feel'in GOOD!!!

FL1-A :

Superset w/ 45 sec rest

Squats 3 x10x165
Cable Seated Rows to waist 3x10x150

Superset w/ 45 sec rest

Supine Hip Extension 3x20xBW
DB Push Press 3x10x40

SuperSet w/ 45 sec rest

DB Rotational Lunges 3x10x12
Swiss Ball Crunch 3x10x50

rhauser44 · 02-14-2008, 07:58 AM

Definately feeling last nights workout. I improved in DLs, RDL and Inclined DB Presses.

FL I Workout B #5:

Superset w/ 45sec rest

Deadlifts 2 x10x155, 1x10x170

DB Incline Bench Press: 2x10x50, 1x7x50 (couldn't get the last three reps up)

Superset w/ 45sec rest

Bulgarian squats 1x10x12, 1x10x15, 1x10x20

(used wall for occasional support)

Mixed-Grip Lat pulldown 3x10x125

SuperSet w/ 45sec rest

Romanian Deadlifts 2 x10x155, 1x10x170

Elbow Touches 3x20xBW

rhauser44 · 02-16-2008, 07:48 AM

Hope everyone is well!

Good workout Friday evening! Feeling it in my shoulders this morning. Even though I classified myself as an Eternal Beginner, with 9 prescribed workouts, I'm feeling comfortable enough to progress on to FL II after next week's FL1-B #6.

FL1-A #6 :

Superset w/ 45 sec rest

Squats 3 x10x165
Cable Seated Rows to waist 2x10x150, 1x10x160

Superset w/ 45 sec rest

Supine Hip Extension 3x20xBW
DB Push Press 3x10x45

SuperSet w/ 45 sec rest

DB Rotational Lunges 3x12x12
Swiss Ball Crunch 3x115x50

Bill2380 · 02-16-2008, 08:01 AM

Quote:

Complete as many Rounds in 20 minutes as you can:

10 Burpees
10 Pushups
15 Body Weight Squats

No wonder you're exhausted. Burpees already have a squat and push-up component in them. You could probably do more more work, and burn more calories, if you subbed "tuck jumps" for burpees or throw in some pull-ups or a sit up variation. Just thinking.

rhauser44 · 02-18-2008, 07:08 PM

Quote:

Originally Posted by Bill2380

No wonder you're exhausted. Burpees already have a squat and push-up component in them. You could probably do more more work, and burn more calories, if you subbed "tuck jumps" for burpees or throw in some pull-ups or a sit up variation. Just thinking.

Thanks for stopping by Bill. I'll try tuck jumps my next Met OD. Not much of a jumper tho. But we'll see how high this guy can jump.

Tonight

7 Rounds:

2 min moderate jog / 1 minute fast jog

mel · 02-18-2008, 08:15 PM

congrats on your progress and increasing confidence! Good luck with FL II too.

mel

rhauser44 · 02-20-2008, 05:49 AM

Okee-Dokee!

During last night's work-out I experienced both disappointment and satisfaction.

I improved on DL & RDL's.
Couldn't bench a full set the DB BP's with 50 lbs tonight.
Kept losing my balance off my right foot doing BSS's.

Even tho the magic wasn't with me tonight, #6 is behind me and FL II is ahead. I will rest the remainder of the week, doing Met OD, and practicing my BSS for FL II. FL II training will begin 2/25

FL I Workout B #6:

Superset w/ 45sec rest

Deadlifts 3 x10x175

DB Incline Bench Press: 1x5x50, 3x10x45 (couldn't get a full set with 50lbs. tonight)

Superset w/ 45sec rest

Bulgarian squats 3x10x12 (very ugly, very tragic)

Mixed-Grip Lat pulldown 3x10x125

SuperSet w/ 45sec rest

Romanian Deadlifts 3 x10x175

Elbow Touches 3x20xBW

rhauser44 · 02-25-2008, 07:29 PM

Messed up a bit on the reps tonight, but in a good way. Reps should have been 12, but I mistakenly did 15. I should be able to bump my weight up next time for the correct reps of 12.

Great start tho. Looking forward to FL 2B

FL2-A #1 :

Superset w/ 60 sec rest

Front Squats 3 x15x90
Wide Grip Cable Seated Rows 3x15x160

Superset w/ 60 sec rest

Supine Hip Extension w/ Leg Curl 3x15xBW
Barbell Push Press 3x15x80

SuperSet w/ 60 sec rest

Dynamic Lunges 3x15x40
Upper-Body Russian Twists 3x15xBW