Oh my! Everything felt really heavy today. I probably should have put more weight on the barbell rows but I was leaving well enough alone. The 60e on the incline BP seemed a lot harder than it should have.
ALTERNATING SETS
B1 - WIDE-GRIP LAT PULLDOWN
60 Seconds rest between sets
4x10 x 140
B2 - DIP
60 Seconds rest between sets
1x10 x BW
3x8 x BW
No particular trouble with the pulldowns but the dips were killing me. I was a total wimp today on those! For some reason they were killing my hands. I couldn't get 10 reps on the last sets. I like to blame my being sick as the main culprit today but I think I've found a "weak" spot that needs improvement.
ALTERNATING SETS
C1 - REVERSE CRUNCH
30 Seconds rest between sets
3 x 15
C2 - SIDE PLANK
30 Seconds rest between sets
2 x 30 seconds per side
I didn't have it in me to try any new side plank torture. I was happy that I did the entire workout and didn't die! I also managed to somehow make it through the entire session without sneezing all over myself so I should score some points for that. I made up for it by sneezing all over myself all day long though!
Hi, DamienK! I noticed you were doing BFS and I am, too, so I thought I'd sub to your log. I'm doing Fall Phase 1. Today I'm scheduled to do Workout B-6 but I'm not sure I'm going to be able to make it to the gym. Hope you feel better soon! And congrats on dragging yourself through a workout!
Hi, DamienK! I noticed you were doing BFS and I am, too, so I thought I'd sub to your log. I'm doing Fall Phase 1. Today I'm scheduled to do Workout B-6 but I'm not sure I'm going to be able to make it to the gym. Hope you feel better soon! And congrats on dragging yourself through a workout!
Hi there. Thanks for stopping in! So how are you liking BFS? As of today I have 4 more upper body and 3 more lower body in the fall phase 2 before I'm moving on to a different program. I decided to do this as something in between as I'm going to get started on a Waterbury program that looks really interesting.
I do like BFS but I'm not too fond of the 3x12 45 second rest lower body workouts. My body hates them actually!
Quote:
Originally Posted by MindPower
is that why the text is green?
There's always someone around here with their mind in the gutter! Glad it wasn't me today!
Oops I sneezed again!! But.... I did go workout today. Despite this stupid cold, being really tired, it snowing outside, the ensuing blizzard we had today and a plethora of other excuses I was making to myself as I pushed the snooze button on my alarm clock!
Yes, I did just use the word plethora. I am THAT cool.
FALL - PHASE 2
Workout: A - Lower Body
THURSDAY MARCH 26, 2009
WARM-UP: Lower body mobility stuff and some foam action (missed a few days of that so I was overdue)
ALTERNATING SETS
A1 - DEADLIFT
45 Seconds rest between sets
3x12 x 185
A2 - BULGARIAN SPLIT SQUAT
45 Seconds rest between sets
1x12 x 30e /side
2x12 x 25e /side
No records were being set today. Despite the weights not feeling all that heavy my legs were on absolute FIRE! I thought my leather pants may have gone up in flames but then I remembered I left those at home...today! I met the rest periods until the last set of BSS's and then I took a bit more time.
After those I went over and performed a "bench hold to the floor".
ALTERNATING SETS
B1 - GOBLET SQUAT
30 Seconds rest between sets
3x12 x 55
B2 - CABLE REVERSE WOOD CHOP
30 Seconds rest between sets
3x10 x 60 /side
Goblet squats aren't too bad but by this point in the workout my lungs felt like I was simultaneously smoking about 6 cigarettes! Ewww
C - PLANK
60 Seconds rest between sets
No planks.
What can I say, I ran out of time and interest!
______________________________ __________
So I'm pretty much convinced that I'm not enjoying the BFS lower body days that aren't 5x5. I guess it's the lactic acid that is not my friend.
I think I'll write Nate Green and ask if he really did these workouts or if he just typed them up with an evil grin on his face just thinking about all the poor suckers that were gonna try these workouts!! I mean, I can totally see myself doing something like that so I wouldn't put it past him!
The cold is still here and it really sucks. I almost had myself convinced this morning that working out would only make it worse and I should stay in bed! I don't listen too well apparently.
I think what got me out of bed was thinking about my Grandmother's Wii Fit telling me that I was overweight and weaker than I should be!! WTF!! @(!%^%! The damn thing even had the nerve to make my Mii fatter!!! I was looking for a test of strength that measured how far you could throw the stupid thing down the street.
Who's fat now you stupid Wii Fit!!
Unfortunately, I couldn't find that option in the menu. dang
I think what got me out of bed was thinking about my Grandmother's Wii Fit telling me that I was overweight and weaker than I should be!! WTF!! @(!%^%! The damn thing even had the nerve to make my Mii fatter!!! I was looking for a test of strength that measured how far you could throw the stupid thing down the street.
Who's fat now you stupid Wii Fit!!
Haha, that's hilarious. The trick is to make yourself 4-8 inches taller. Suddenly, your BMI becomes normal!
Hey just checkin in...been busy lately and haven't been around to check some logs. I hate lower body 12 reps stuff, especially with 45 sec rest. Shake off that cold and keep hittin the gym...no excuses!
Hi there. Thanks for stopping in! So how are you liking BFS? As of today I have 4 more upper body and 3 more lower body in the fall phase 2 before I'm moving on to a different program. I decided to do this as something in between as I'm going to get started on a Waterbury program that looks really interesting.
I do like BFS but I'm not too fond of the 3x12 45 second rest lower body workouts. My body hates them actually!
______________________________ __________
So I'm pretty much convinced that I'm not enjoying the BFS lower body days that aren't 5x5. I guess it's the lactic acid that is not my friend.
I think I'll write Nate Green and ask if he really did these workouts or if he just typed them up with an evil grin on his face just thinking about all the poor suckers that were gonna try these workouts!! I mean, I can totally see myself doing something like that so I wouldn't put it past him!
The cold is still here and it really sucks. I almost had myself convinced this morning that working out would only make it worse and I should stay in bed! I don't listen too well apparently.
I think what got me out of bed was thinking about my Grandmother's Wii Fit telling me that I was overweight and weaker than I should be!! WTF!! @(!%^%! The damn thing even had the nerve to make my Mii fatter!!! I was looking for a test of strength that measured how far you could throw the stupid thing down the street.
Who's fat now you stupid Wii Fit!!
Unfortunately, I couldn't find that option in the menu. dang
I'm enjoying BFS overall because it's a programmed workout at pretty much the pace I want to go without having to plan it out myself. I was kind of floundering around coming up with my own workouts after finishing NROLFW and wanted to do something more structured. I haven't even looked at Phase 2 let alone any of the other season workouts, yet. Just plodding along. 3x12s are pretty much what Leigh Peele had me doing for the challenge I was in and then my suggested follow through. I was actually considering Max Strength before I began BFS, but that really wasn't/isn't my goal at the time so I did BFS even though I'm far from being a young male looking to make an impression!
That's hilarious about the Mii. I'm sure if I stepped on our Wii Fit, it might plump up my Mii, too. My weight is up considerably since I began lifting. A lot of it is muscle, but I know I've added some fat in the last 6-8 weeks for sure. Too many Twinkies...(well, not exactly twinkies - don't go near the things - but you get the idea...)
Haha, that's hilarious. The trick is to make yourself 4-8 inches taller. Suddenly, your BMI becomes normal!
Yeah, that stupid thing probably would have made my mii shorter too! That wii fit is fun though and I may have to get it one of these days. For now I'll just work on my tennis and golf. Oh and my bowling!!
Well the cold is almost gone. Stopped sneezing anyway. I blew off the gym on Saturday because I was busy, er I mean lazy. Anyway, was back at it this morning:
BUILT FOR SHOW
FALL - PHASE I
Workout: B - Upper Body
Oh boy, today was my favorite 45 second rest day At least it was an upper body day!
ALTERNATING SETS
B1 - WIDE-GRIP LAT PULLDOWN
40 Seconds rest between sets
3x15 x 120
B2 - DIP
45 Seconds rest between sets
1x15 x BW
1x10 x BW
1x5 x BW
1x8 x BW
1x7 x BW
I suck at Dips. I got the first set of 15 done without trouble but my form and ROM started breaking down on the second set so I did as many as I could with good form and then rested for 45 seconds before finishing up the remainder of the reps. Same thing on the 3rd set.
ALTERNATING SETS
C1 - REVERSE CRUNCH
30 Seconds rest between sets
3 x 15
C2 - SIDE PLANK
30 Seconds rest between sets
2 x 30 seconds per side
So I added some side plank torture my routine by doing medicine ball presses with my free arm while holding the plank. This made things pretty tough. Then I tried the thing where you lift 1 leg and that just sucked (I wasn't good enough to it right) so I left that one alone!
D - DB Hammer Curl 45 Seconds rest between sets
2x10 x 35e
Felt like throwing in a little love for the guns because they need some help...... and it looks cool
_________
The high rep days with little rest are much easier with upper body stuff for me. The lower body days just make me want to swim with sharks! At least I'm starting to feel a little bit better!
I'm enjoying BFS overall because it's a programmed workout at pretty much the pace I want to go without having to plan it out myself. I was kind of floundering around coming up with my own workouts after finishing NROLFW and wanted to do something more structured. I haven't even looked at Phase 2 let alone any of the other season workouts, yet. Just plodding along. 3x12s are pretty much what Leigh Peele had me doing for the challenge I was in and then my suggested follow through. I was actually considering Max Strength before I began BFS, but that really wasn't/isn't my goal at the time so I did BFS even though I'm far from being a young male looking to make an impression!
That's hilarious about the Mii. I'm sure if I stepped on our Wii Fit, it might plump up my Mii, too. My weight is up considerably since I began lifting. A lot of it is muscle, but I know I've added some fat in the last 6-8 weeks for sure. Too many Twinkies...(well, not exactly twinkies - don't go near the things - but you get the idea...)
Glad to hear you're enjoying it. It's a good program - just about kills me some days which isn't good! I don't really fit the young male looking to make an impression description either.
Well I know the BMI is not an ideal measure of body composition but it's still funny.
- Foam rolling and mobility work and some stretching
- 35 minutes incline walking
- Jam out to 80's hair bands
Nothing exciting to report today. Just figured since this is a training log I should keep up on entering my training log type notes. I need more cardio to balance out my pigging out on this new salsa that I found! It's so good I bet I could just forget the chips and just start eating it with a spoon!
Wow, you went to the gym to do some incline walking? Hopefully you brought a good magazine to read while walking, and spent the entire time texting. Thats pretty much what all of the cardio people at the Y do.
Wow, you went to the gym to do some incline walking? Hopefully you brought a good magazine to read while walking, and spent the entire time texting. Thats pretty much what all of the cardio people at the Y do.
Yeah, how screwed up is that?? I even have a treadmill at home but when I tell myself I'm going to use it I just end up sleeping in. I need to get some cardio in because the wii fit says I'm fat! LOL I didn't read or text when I walked. I could just imagine how that would go. Probably something like this:
Today I did some lifting:
FALL - PHASE 2 Workout: A - Lower Body
WEDNESDAY APRIL 1, 2009
WARM-UP: Lower body mobility stuff and stretching
ALTERNATING SETS
A1 - DEADLIFT
60 Seconds rest between sets
1x10 x 275
3x8 x 275
A2 - BULGARIAN SPLIT SQUAT
45 Seconds rest between sets
1x10 x 40e /side
3x8 x 40e /side
Oops, I thought I was supposed to do 10 reps for these. I was quite relieved to see it was only 8! In order to help me survive, I took 60 seconds between A1&A2 and then 120 seconds before the next superset.
ALTERNATING SETS
B1 - GOBLET SQUAT
30 Seconds rest between sets
3x8 x 65
B2 - CABLE REVERSE WOOD CHOP
30 Seconds rest between sets
3x10 x 60 /side
Man those deadlift/bss supersets are tough! You're still feeling it when you get to these
C - PLANK
60 Seconds rest between sets
2 sets - 60 second holds.
________________________
The added rest made a big difference today and I did the entire workout without running into oncoming traffic afterwards!
Oh I forgot to mention on Monday that for the first time in over 2 years of attending this gym I saw someone besides me doing front squats! It was a guy and he was squating 55 lbs!
Wow, in my gym quite a few people squat, actually. Front maybe not so much as back, but our weight room is the busiest place in the gym...well, tied with the cardio machines to be honest. Some days the mirrors fog up from all the sweaty bodies. But really the other day I couldn't finish my workout because the squat racks were busy up until the time I had to leave. It was super frustrating.
Looks like BFS is going to be challenging. I'll get to that one day...so many books, so little time. Wait, I could run out of time.
The added rest made a big difference today and I did the entire workout without running into oncoming traffic afterwards!
That might be the quickest way to lose weight! Then, you can go back to the Wii and see if it approves
Pretty much everybody at my gym that back squats with good ROM/form, I've also seen do front squats... and then there are the people that do quarter squats while staring at the ceiling. Funny how that works...
Wow, in my gym quite a few people squat, actually. Front maybe not so much as back, but our weight room is the busiest place in the gym...well, tied with the cardio machines to be honest. Some days the mirrors fog up from all the sweaty bodies. But really the other day I couldn't finish my workout because the squat racks were busy up until the time I had to leave. It was super frustrating.
Looks like BFS is going to be challenging. I'll get to that one day...so many books, so little time. Wait, I could run out of time.
Quote:
Originally Posted by dislyxec
That might be the quickest way to lose weight! Then, you can go back to the Wii and see if it approves
Pretty much everybody at my gym that back squats with good ROM/form, I've also seen do front squats... and then there are the people that do quarter squats while staring at the ceiling. Funny how that works...
That's interesting because hardly anybody does any squats at the gym I go to. Now I can't speak for the afternoon or evening crowd - just the times that I'm there. We have a standard rack, a cage and 2 smith machines. Mainly ladies and a few guys use the smith machine to squat. The standard rack is primarily used for curls and heavy shrugs and the power rack is usually empty. Of course the other day some guy was doing db curls while standing inside it.
Quote:
Originally Posted by Bytsi
Just found your log - hi!
*subscribe*
Awesome, thanks for stopping in!
I'm a day late posting Friday's workout:
BUILT FOR SHOW FALL - PHASE I
Workout: B - Upper Body
Only was taking 60 seconds between sets today with the occasional one going a little longer. Was running late so I had to move things along. 6 sets is too many! Damn shoulder started hurting again.
ALTERNATING SETS
B1 - WIDE-GRIP LAT PULLDOWN
90 Seconds rest between sets
5x5 x 180
B2 - DIP
90 Seconds rest between sets
5x5 x BW
Not feeling it today and I was pressed for time.
ALTERNATING SETS
C1 - REVERSE CRUNCH
30 Seconds rest between sets
Fail
C2 - SIDE PLANK
30 Seconds rest between sets
Fail
Ran out of time.
____________________
Not quite sure what my problem was today. I did get up a little late but I think I was dragging my butt to the gym and it took me a long time to get over there this morning ended up being quite a bit late!
My stupid shoulder started hurting again after about 4 sets of presses. The weight and form was solid but it's just doing it's thing again. I haven't been rolling or doing the tennis ball enough lately either. Dips sucked again and just killed my hands. The only thing we have to do dips on is the "captain's chair" which is primarily occupied by the hanging leg raisers. Problem is the grips/handles on the thing aren't much wider than a piece of rebar and it just kills! I think I may look into those lynx grip things.
How do you like BFS? It reminded me a lot of NROL and since I just recently did it, I decided to put it off for a while.
By the way, you have some impressive numbers!
Hey, thanks!
As for BFS - it is a lot like NROL. There are 4 programs (Fall, Winter, Spring & Summer). The fall one is a lot like NROL hypertrophy, the winter like the NROL strength and the spring and summer are like the fat loss programs. I decided to do a slightly abbreviated version of the fall workout before I start another workout that I've been wanting to do but didn't have the book at the time and I'm starting it next week.
As for liking it.. I guess it's okay. I must say that I pretty much hate the lower body days. I'm okay with busting my butt in the gym but these may be a bit overboard. I think there should be some element of enjoyment to a workout not just destroying your muscles. The programming is okay on 5x5 days but the 4x8 and 3x12 just plain suck.
Quote:
Originally Posted by AS
that video is awesome, but what about this guy? he totally got owned by the treadmill:
God that had to hurt! What a dumbass!!
I dont think i could do deadlifts followed by bulgarian split squats in a superset with that little rest.
Agreed; it totally blows! I'll be done this week - thank god!
WARM-UP: Some foam rolling. The cheap-ass foam rollers have turned into noodles again at the gym! Why they don't buy decent ones that last 4 times as long doesn't make much sense to me. Oh and I did some lower body stuff
ALTERNATING SETS
A1 - DEADLIFT
90 Seconds rest between sets
5x5 x 335
A2 - BULGARIAN SPLIT SQUAT
90 Seconds rest between sets
5x5 x 55e /side
Deadlifts felt good today but rep 24 and 25 was tough. My hands were screaming by then. I'd really like to know what it would be like to deadlift with chalk! It's supposedly not allowed at our gym but people do bring it in. I just don't know where to buy it. Should have used more weight on the BSS's but I liked the feeling of not wanting to die in between sets!
ALTERNATING SETS
B1 - GOBLET SQUAT
30 Seconds rest between sets
3x8 x 65
B2 - CABLE REVERSE WOOD CHOP
30 Seconds rest between sets
3x10 x 60 /side
Not a huge fan of cable reverse wood chops. They just feel weird. Goblet squats are kinda easy. It seems like the B1 & 2 exercises are just there as crap to do after you kill yourself with the first superset.
C - PLANK
60 Seconds rest between sets
2 sets - 60 second holds.
______________________
Pretty good workout today. I've been trying to check my deadlift form in the mirror and it's looks pretty good. I know as sets drag on, my hips tend to stay up a bit more than they should so I've been working on that. Gonna be time to get the shoulder worked on again soon as well.
I thought I'd be a bit more sore today after doing what all cool guys do on Sunday afternoons - roller skating with the kids! I only wiped out like 3 or 4 kids. They whined and cried for a bit but they'll get over it. I mean kids are like rubber and all, ya know, right?
Deadlifts felt good today but rep 24 and 25 was tough. My hands were screaming by then. I'd really like to know what it would be like to deadlift with chalk! It's supposedly not allowed at our gym but people do bring it in. I just don't know where to buy it.
Ive been looking for chalk also, I ended up getting it from a Indoor rock climbing place.
Quote:
Originally Posted by DamienK
I thought I'd be a bit more sore today after doing what all cool guys do on Sunday afternoons - roller skating with the kids! I only wiped out like 3 or 4 kids. They whined and cried for a bit but they'll get over it. I mean kids are like rubber and all, ya know, right?
If you dont make the kids cry you haven't done your job
B1 - WIDE-GRIP LAT PULLDOWN
60 Seconds rest between sets
4x10 x 160
B2 - DIP
60 Seconds rest between sets
3x10 x BW
1x8 x BW
1x2 x BW
Still suck at dips but figured out how to move the assist thing on the dip station which has wider grips and doesn't kill the hands nearly as bad as the other one.
ALTERNATING SETS
C1 - REVERSE CRUNCH
30 Seconds rest between sets
3 x 15
C2 - SIDE PLANK
30 Seconds rest between sets
2 x 30 seconds per side
It starts to burn...
D1 - DB Hammer Curl 60 Seconds rest between sets
2x10 x 40e
D2 - Lying DB Triceps Extensions 60 Seconds rest between sets
2x10 x 30e
Just some added work because my arms are lame. The bodybuilder in me needs to get out every once in a while.
_________
Well today I thought about making it bicpes and calves day so I could train with some other guys at the gym but decided instead to just do my plain ol' program. Shoulder felt alright today which was a plus.
yo, what's goin on in here? since starting my 2nd job i havent been browsing the forums as much...also, when i have a really shitty workout, it makes me not even want to get on this site. weird huh?
With a lot of stuff going on I officially "blew off" my Friday workout and I was going to go Saturday as well to make up for the one I missed the week before but said screw that as well. Needless to say, I did not finish the final 2 workouts that I was going to do from the 'Built for Show' program. Considering that they were workouts that were about as fun as falling on a cactus; I didn't feel too bad.
So today I began the new workout and was very excited about it (Waterbury's Huge In A Hurry)! Despite the stupid title, I really liked the book and a lot of the ideas that are presented within. Also, it's a nicely made book full of color pictures and everything! In HIAH, you are given a "target" number of reps to do with each exercise. The goal is to do the reps as quickly as possible and with good form and then stop as you slow down or your form breaks down, then rest for the prescribed time and start again. Repeat until you reach the rep. target.
MONDAY APRIL 13, 2009
WORKOUT A
WARM-UP: Foam rolling from Maximum Strength also remembered my tennis ball. I haven't been very consistent with the roller or ball lately and I can feel it. And it doesn't feel good. Then I did the warmup protcol from the book:
Arm Circles
Leg Circles to Front
Foot Circles
T-Pushups
Camel/Cat
Single-Leg Deadlifts
Side Lunge with Overhead Reach
Overhead Squat
Then I added a few more just cuz:
Fire Hydrants
Supine Scorpions
Windmills
Repetition Range: Heavy (4-6 RM)
Total Reps: 25
Rest Periods: 45 Seconds
ALTERNATING SETS
A1 - CABLE STANDING MID-PULLEY ROW
Weight: 65 lbs.
Set 1: 8 (oops too many) if you blow past the RM that you're targeting you're supposed to stop and then increase the weight.
New weight: 80 lbs.
Set 2: 6
Set 3: 5
Set 4: 6
A2 - DIPS
Weight: BW + 25
Set 1: 5
Set 2: 5
Set 3: 6
Set 4: 4
Set 5: 3
Set 6: 2
B - DUMBBELL SPLIT SQUAT
Start with weak leg do reps till they slow or form breaks down then switch to other leg and do as many as you did with the weaker side.
Weight: 65 lbs. each hand
Set 1: 4 /side
Set 2: 5 /side
Set 3: 4 /side
Set 4: 5 /side
Set 5: 4 /side
Set 6: 3 /side
FLEXIBILITY STRETCHES
From Book (to be done each day post workout)
Hip Flexor Stretch
Outer Thigh Stretch
Gluteals, Hamstrings
Calves
Front Shoulder Stretch
Chest Stretch
Lat Stretch
Wrist Flexors Stretch (this is really hard for me)
Upper Traps Stretch
Levator Scapulae Stretch
Side-Lying Trunk Twist* (this one I added to help with my shoulder issues)
______________________________ __
This initial "break-in" program is called "Get Ready" which consists of 3 workouts to be done 3 times a week for 3 weeks. This is to acquaint yourself to working out in this way and I'm glad that it's there. I fumbled around quite a bit with the cable mid-pulley rows and couldn't do them like the book because all the cable stack machines were occupied by the curlers and chest fly guys. I ended up using a free motion machine that you can adjust the arms and there are separate handles to pull on. This is an awkward exercise though and I think I like the idea of it better than the exercise itself. When you find the right weight that allows you to do the reps with good form, it doesn't feel like enough weight to be challenging. I messed around with the cable stacks and straight bar as they became available but it still didn't feel right.
The dips have gotten a lot better and I think I can add some weight next time. I did figure out how to lock the assist thing on the dip station we have with better handles but the hanging weight kept getting stuck on it. The only belt I could find today was the heavy duty one which I think is more for pulling cars then hanging weights from your body!
Dumbbell Split Squats (I also know these as static lunges) are hard! My form wasn't pretty to start but that will get better with time. I haven't done this variety of lunge in a while - typically it's been the walking lunge or standard lunge where you return to standing position.
Oh and good news on the diet front: Since I started having a few chips and salsa when I get home from work; my physique has improved! Don't go getting any funny ideas - it will be my infomercial!
Countdown to the new Star Trek movie: 25 Days!! I'm so gonna be there!
Last edited by DamienK : 04-13-2009 at 09:49 PM.
Reason: I can't type or spell today
yo, what's goin on in here? since starting my 2nd job i havent been browsing the forums as much...also, when i have a really shitty workout, it makes me not even want to get on this site. weird huh?
Well I'm back at it now. I took a couple of days off and the workouts had been, well, shitty. I know what you mean, things can get busy and it's hard to keep up! I hope the money situation improves for you - things are certainly tough right now. Glad to see you still kicking around here though!
will be interesting to see your results with HIAH,
I like the idea of aiming for a total number of reps, especially
for things like chins were its hard (for me) to keep a set number of reps going
Cool! I had perused huge in a hurry, and will be interested in your experiences with it. The method of training seems like a fun, novel approach for me, especially since I tend to balk at having set reps and set rest times, which is probably what led me to gravitate to maximum strength in the first place.
At least it was an upper body day!
Linear Mode
