Hey nice avi! Nice video too, though I'm not one to critique box squats, being too short for a normal bench and having my box temporarily stolen by my gym manager. No kidding.
Well I think I fixed the video and I figured out how to put my mug on here too!
Nice to see your face! What kind of camera did you use for your video? I hope to post mine using a Flip Video if I can figure out the details of posting. I can't critique your box squats other than to say that you look very powerful as you're pushing up. Kudos to you for making it to the gym early after the Superbowl!!!
I must admit, I'm getting scared reading what you and AS and Celeste are doing as the program progresses! I'm a wuss!
And I hear ya' on traveling. It can be killer on training. I'm gone again this week starting tomorrow.
Hey thanks for stopping in! I'm out of town again today and tomorrow but found a gym close by I'm going to check out in the morning. I never used to do that! I would just eat, drink and be merry!
Quote:
Originally Posted by Celestialmom
Hey nice avi! Nice video too, though I'm not one to critique box squats, being too short for a normal bench and having my box temporarily stolen by my gym manager. No kidding.
Thanks! I'm having to figure out some of this internet stuff so I can um, be like the cool kids - ya know
Yeah, everything I bring to the gym gets stolen. If I brought a box it would be gone! They'd probably use it to put all the tennis balls in that they steal from me!
Quote:
Originally Posted by Chloe2
Nice to see your face! What kind of camera did you use for your video? I hope to post mine using a Flip Video if I can figure out the details of posting. I can't critique your box squats other than to say that you look very powerful as you're pushing up. Kudos to you for making it to the gym early after the Superbowl!!!
I must admit, I'm getting scared reading what you and AS and Celeste are doing as the program progresses! I'm a wuss!
Thanks! I figured I shouldn't just be the "faceless poster" around here. Thanks to AS and his advice on the camera I used the one on my phone (blackberry pearl). It pretty much sucks but it did the trick. I put it on a bench and it happens to set perfectly in the plate holes that I stacked on top. Yeah, that was shear power going up! ha. That or the fact that I didn't have too much weight on there! I'm going with the power though! Oh the gym was dead that day - usually Monday morns seem the busiest during the week.
Incline Trainer
4 min warm-up
4 rounds of 1 min @ incline 21%, speed 7. 2 mins a 6% incline, 4 speed.
4 min cool-down
15 minutes medium intensity @ 12% incline, speed 3.6
I haven't really done any energy workouts during the maximum strength workout and am just now getting back into them. Fat loss over the last few months wasn't really a priority and I was trying to make sure I had enough fat to survive the winter! (what, that's a totally legit reason!) I wouldn't want to starve or anything.
So here I am out of town again but I found a gym close by to go to in the morning so I don't miss the workout. Now that I have a training log I have to be accountable to myself and the awesome crew of readers! Yeah, who cares if there's only like 5 of you - that's all I need!
I started out doing some actual energy stuff on rest days, but I usually get more than enough activity in that is still "cardio"--ice skating, skiing, snowshoeing, mucking out horse poop...
I could let you guys do the horse poop if you need some more cardio!
I do alot of...sitting at my computer, which doesn't burn a ton of calories unfortunately. I will do a little cardio if I'm starting to feel a little hefty...which I do today.
Energy workout? Whats that? I think I went to the gym once or twice for an "energy workout" during the program.
Actually I think I'm going to go do some cardio and push back week 3 for a couple days.
Oh believe me; I'm not a huge fan of "energy" workouts but I could always use more energy and I've got a bit of that "hefty" to get rid of. My diet isn't as good as it should be so now I'm throwing more cardio in to help make up for it.
Two-Board Press (subbed Pin Presses)
1-2 minutes rest between sets
2x1 x 225 (kinda slow but I did it)
1x1 x 235 (did this one too but much slower)
3x1 x 225 (my form with 235 wasn't that good so I went back down)
1xF x 225 (this was just ugly. I lost focus or something!)
3x1 x 215 (just so I could survive!)
Well I never did get any lumber and I was in Wyoming! I setup a bench in the power rack and put the pins as close to 3" above my chest as possible. Unlike the pin presses before, I unracked the bar each time. I did notice my form had got bad (when I couldn't get the bar back up) and my elbows were flaring out which is not nice on my shoulder! I need to work on this!!
Alternating Sets
Decline Close-Grip Bench Press
60 seconds rest between reps
1x8 x 175
1x8 x 175
1x8 x 175
1x5 x 175
I ended up having to do the rows first in this set. I used a lower weight because I was wiped out after all those pin presses. By the time I got to the last set, I ran out of gas! Thought I was going to get sick!!
Chest-Supported Row with Pronated Grip
60 seconds rest between sets
4x8 x 187.5
No way to do chest supported rows at this gym but they had a very nice rowing machine that I wish we had at my home gym. I did those instead.
Alternating Sets
Scapular Wall Slide
60 seconds rest between sets
3x12
There was a mirror across from the wall that I was doing these on and I noticed just how much more range of motion I have with my right shoulder vs. my left (bad) shoulder. Still need a lot of work in that department!
Dumbbell Hammer Curl
60 seconds rest between sets
1x12 x 35 each
1x12 x 40 each
1x6 x 40 each (yeah right, I was only getting one set today!)
1x6 x 35 each (finished off the set)
The first set went well so I went to 40 lbs. and completed that set. During the 3rd set my body just told me I was done for the day!!
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Oh my, this was a tough workout today. I probably need to evaluate my preworkout nutrition (which hasn't been anything really) because I'm getting quite fatigued! Either that or these diabolical workouts are kicking my wimpy ass!! I don't think the surge workout fuel alone is going to cut it!
Today I worked out at the Wyoming Athletic Club in Casper, WY. $10 for a visitor pass! I guess that's not too bad because in the past I would have probably spent the $10 in the lounge having a drink the night before! I also wouldn't have even worked out so I guess I'm making some progress!
This was a cool gym! They had 2 rooms with all the machines but then back in the corner they had the free weight area which had iron weights (don't see those in commercial gyms!) and the old school feel. They even had a wood box next to the power rack and one of those giant cambered bars and all kinds of cool things I'm not used to seeing. There was even 1 2x6 (but not 2 or I may have tried the 2 board press). They even had chalk!! And the best thing I noticed was that the trainer was training his client with things like romanian deadlifts, barbell bent over rows and shoulder presses, etc!
Missed this thread. Subscribed. I finished Max Strength about 4 months ago (I think). Looks like you and AS (Log of Total Domination) are pretty close in when you'll hit moving day. Keep those numbers climbing.
I was trying to make sure I had enough fat to survive the winter! (what, that's a totally legit reason!) I wouldn't want to starve or anything.
So here I am out of town again but I found a gym close by to go to in the morning so I don't miss the workout. Now that I have a training log I have to be accountable to myself and the awesome crew of readers! Yeah, who cares if there's only like 5 of you - that's all I need!
I love your winter survival excuse! Now if you can think of one for the summer!
I'm proud to be one of your awesome crew!!! You'd be surprised at how many people read though and just don't post.
Quote:
Originally Posted by DamienK
Oh my, this was a tough workout today. I probably need to evaluate my preworkout nutrition (which hasn't been anything really) because I'm getting quite fatigued! Either that or these diabolical workouts are kicking my wimpy ass!! I don't think the surge workout fuel alone is going to cut it!
I had a really good workout this week after a couple of high calorie days and a meal immediately before lifting. I'm also thinking the preworkout nutrition plays a big role. Of course, I'm always looking for another reason to eat!
Missed this thread. Subscribed. I finished Max Strength about 4 months ago (I think). Looks like you and AS (Log of Total Domination) are pretty close in when you'll hit moving day. Keep those numbers climbing.
Thanks for checking in! Yeah, I think we're like 1 workout away from each other. My moving day is scheduled for next Saturday. Hopefully my arms won't have fallen off by then!!
I love your winter survival excuse! Now if you can think of one for the summer!
Hey, who says I need one for the summer! If I would just embrace these stupid "energy" workouts!!
Quote:
I'm proud to be one of your awesome crew!!! You'd be surprised at how many people read though and just don't post.
I had a really good workout this week after a couple of high calorie days and a meal immediately before lifting. I'm also thinking the preworkout nutrition plays a big role. Of course, I'm always looking for another reason to eat!
Well thanks! It's cool that people actually read these and interact with each other. I know I've learned a ton from so many on here.
And for the pre-workout nutrition; I really do need to evaluate this. My excuse is that I get up so early in the morning and run out the door to get to the gym. Maybe I'll start mixing up some protien with some milk, who knows? Need to figure something out.
And for the pre-workout nutrition; I really do need to evaluate this. My excuse is that I get up so early in the morning and run out the door to get to the gym. Maybe I'll start mixing up some protien with some milk, who knows? Need to figure something out.
That's what I do and it makes a big difference. I was eating a banana and some peanut butter or almond butter pre-workout, but was doing some reading about BCAA's and decided to add some protein powder. Now I have a protein shake with milk and the Chocolate Peanut Butter Bar recipe I got from Precision Nutrition. I'm good till time for the Post Workout nutrition, then breakfast, second breakfasts....well, you get the idea.
Warmup #2 and the rolling w/o the tennis ball again. Dang I really miss that thing. I was ready to go back to bed after warming up today. *whines*
Box Squat - 10x2 @60%
10x2 x 185
So far so good, I've gotten quite efficient at doing fast box squats! Don't know if it's made me any stronger but certainly faster!
I'm still using the bench and will continue to until I'm done with the program. I think I'll post my handy-dandy video in the main discussion forum to have everyone else tell me what I'm thinking - that the bench is probably a bit too high. I mean, I think it's like an inch or so too high - does that make it wrong or bad?
Natural Glute-Ham Raise
60 seconds rest between reps
4x5 x BW
Well my form did improve a bit on these but I still wanted to hurl myself in front of a bus when I was finished!
Dumbbell Forward Lunge
60 seconds rest between sets
4x6 x 65e /side
Things were really starting to get tough by now. I completed all reps and sets with good form but my rest areas extended themselves! My ass was being thoroughly kicked today! I started wondering why I didn't just stay in bed!
Alternating Sets
Single-Leg Squat to Box (Pistols)
60 seconds rest between sets
1x10 /side
1x10 /side
1 x yeah right!!
Yes, you are supposed to do 3 sets of 10 here but it wasn't going to happen today! At the start of the second set I lowered myself down and just couldn't get back up again. I had a laugh with myself; or maybe I cried, I can't remember which? I re-gained my composure and did a good set but said that was it. I wrote 'no mas' in my journal just to remind me how much I suck!
Bar Rollout: Knees on Four-Inch Box
60 seconds rest between sets
2x12 x bar or bodyweight or whatever
Same thing here. I did the 2 sets and told myself I needed to leave... and I did.
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Do any of you just wake up not "feeling it"? I wasn't feeling it today. I mentally tried overcoming it but when your body just hurts and feels tired it didn't seem like my attitude was going to make it any better!
I actually got a good night's sleep. I really didn't expect myself to be such a dud today These "very high volume" weeks just wipe me out!
Maximum Strength Phase 4 Workout D - Upper Body Week 3 - Very High Volume - SUCKS!!!
Saturday 2/7/2009
So I accosted my foam roller at the house today instead of the gym and I even had my tennis ball which is so underrated! Ever use that thing on the bottom of your feet? If you don't, try it. Also works great on the forearms!
Speed Bench Press - 10x3 @60%
10x3 x 145
60% sure feels easy but my shoulder(s) are still not to happy with things right now. I did a lot of extra work during my warmup and in between sets so it wasn't too bad though. I made sure to pay close attention to my form which was much better than the other day!
Alternating Sets
Close-Grip Barbell Floor Press
60 seconds rest between reps
4x5 x 175
2x7 x 165
Holy smokes, the last rep of the last set didn't want to go back up! If it wasn't for my extremely awkward flopping around like some kind of fish out of water, I may still be under the stupid thing! There isn't supposed to be leg drive when you're doing these but there was on that rep! Good thing I didn't have the camera phone on! I think I posted before, there's not really anway to bail on these! If you don't have a spotter, things can get really awkward if you run out of gas!
Neutral-Grip Pull-Up
60 seconds rest between sets
4x5 x BW + 35
So I learned a new exercise today and I'm so excited! You stand towards one side of the cable crossover machine and hang on to the upright post while curling the weight from the other stack with your free arm. For best results, you must face the mirror and make sure your sleeve is rolled up. These also work best after you've finished your set of curls in the squat rack!
Actually doing these pull-ups with weight attached makes you like a rockstar. Seriously, no kidding! Everyone is the gym was watching each rep. with total awe and amazement. I could hear them talking about how totally badass I was. You know, cuz I got one of those things from the infomercial that you put in your ear so you can eavesdrop on people. And since I was wearing my snuggie; I re-defined cool today!
Alternating Sets
One-Arm Dumbbell Row
60 seconds rest between sets
3x10 x 85
After I got done signing autographs, I handled the dumbbell rows without much trouble.
Close-Grip Push-Up
60 seconds rest between sets
3x10 x bodyweight
I really did these like Adam Sandler did in the Zohan movie with no hands. BTW, that movie was really dumb but it did have a funny scenes!
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Well today was quite a bit better than yesterday! Since it was Saturday I had a nice breakfast before I went to the gym. Even though I was wiped out at the end, it wasn't as bad as it has been lately!
These high volume weeks really kick my ass though. I'm so glad this week is over - I'm really looking forward to the de-load week! I thought I hope I feel better going into moving day because right now I'm pooped!!
Maximum Strength Phase 4 Workout A - Lower Body - Week 4 Low Volume Week - Thank God!!
Monday 2/9/2009
Warmup #2 and extra "special" foam rolling. Don't ask what special means!
Today seemed like a good day to take it easy and shuffle some 80's hair bands on the ol' iPod! Bon Jovi, Poison, Motley Crue, Cinderella!
So now-a-days, if you were to go to your friends and say "Dudes, we're gonna start a band and call it Cinderella"!! You'd get your ass kicked! I mean seriously, I guess Snow White, Bambi and Little Mermaid were a bit too lame-o but Cinderella - that's heavy metal!!!
Cinderella rocked btw!! Oh don't deny it, you know you liked them!
Sumo Deadlift
OMIT!!
Speed Deadlift - 8 x 1 @ 70%
OMIT AGAIN
Barbell Reverse Lunge with Front-Squat Grip
60 seconds rest between sets
2x8 x 95 /side
Boy these sure are a lot easier when you don't have to do squats and deads before them!! Of course when I was through, I still wanted to "bang my head"!! Or that could have been the Quiet Riot, not sure?!
Pallof Press
60 seconds rest between
3x10 x 80 /side
I guess you were only supposed to do 8 per side but I had a mad pump going. Well not really but it sounded good!
Wow, that was a nice relief!
I was not feeling too chipper after last week's brutality, so this was nice!
I felt like I had to do something else though, so I grabbed some kettlebells and did some swings or whatever you call it? I think I want to use those for cardio stuff instead of the stoopid treadmill.
Of course I walked on the treadmill for about 10 minutes when I was done! I still had a slight headache lingering from smacking myself in the head with our broomstick which is actually a shower curtain rod, I think during warm-up. Doh!!
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I've noticed that I've only got 1 more workout to do which is to be done tomorrow before moving day!! I could use a few days of not lifting!! Of course I'm starting to think of excuses as I think my goals may have been set too high at the beginning!
Hey, as far as testing goes, I think Im going to do what soonermark did, skip the "light" days and take like 3 days off right now, then do a test on the next 4 days. So I finished my workout today (monday), and I'll do my squat test friday, bench saturday, etc... I would rather do that that sit around all week. Do you plan on doing all your tests on one day?
great progress and consistency especially with the travel. I'm trying to make the most of being in town this week, as I was out of state last week and next.
great progress and consistency especially with the travel. I'm trying to make the most of being in town this week, as I was out of state last week and next.
Thanks! It takes some extra planning and motivation which is probably the hardest part for me! Good luck with your travels! I've started looking online or in the phone books at the hotels for a nearby gym.
Maximum Strength Phase 4 Workout B - Upper Body Week 4 - Low Volume
Tuesday 2/4/2009 (day late posting)
Warmup #1 and foam rolling. AND I had the tennis ball today which I didn't lose because I put it in the pocket of my spandex shorts. It was a great look.
Two-Board Press
OMIT per instructions
Good, I needed the break!
Alternating Sets
Decline Close-Grip Bench Press
60 seconds rest between reps
2x8 x 195 (+10 lbs.)
These sets went quite well and I was pleased that I was able to add 10 lbs. from the 185 I had been doing without too much trouble! I sure do like these better than incline presses and my shoulders do too!!
Chest-Supported Row with Pronated Grip
60 seconds rest between sets
2x8 x 200
This one is an ego stroker because that's all the weight this machine has! I must be doing something wrong!
Alternating Sets
Scapular Wall Slide
60 seconds rest between sets
3x12
These give you the great double chin look!
Dumbbell Hammer Curl
60 seconds rest between sets
1x12 x 40 each
1x11 x 40 each - seems like I get to 10 on these without trouble and then it falls apart
1x12 x 35 each
I'm trying to take cues from AS and practice my flexing in the mirror!
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Ahh, another nice short workout - and the last until "Moving Day" which will be this Saturday! I'm sure by then I'll be feeling a bit better and ready to lift some heavy things (I hope). I'm a bit nervous about it actually (I have no idea why). I'll try to find a spotter to help with the bench presses so I don't impale myself!
I'll recap everything this weekend if I'm not crushed under a barbell!!
These "very high volume" weeks just wipe me out!
You stand towards one side of the cable crossover machine and hang on to the upright post while curling the weight from the other stack with your free arm. For best results, you must face the mirror and make sure your sleeve is rolled up. These also work best after you've finished your set of curls in the squat rack!
Linear Mode
