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chitown

I take Mrs. Chi with me. She lifts weights and does all the things I do......uhhh except a lot less weight. It keeps it from getting boring as we talk and joke around during the workout.

mrsquirrel

^ I take mine with me.

She banters with my mates wife, runs etc and has gotten into better shape.

Milkman

July 6, 2008, Sunday

Chest/Back/Bi/Tri

Still doing basic upper body, and giving the body time to get used to lifting again. Not hitting shoulders specifically yet. Lifting heavier now, but rep range varies.

Chest: DB press - 3 X 8-12

Back: Lat Pull down (bar) - 3 X 8 -10

Chest: DB flys (lying on back) - 3 X 8 - 10

Back: Vertical Row (Machine) - 3 X 8

Shrugs: 2 X ~25, 3rd to failure

Chest: Vertical Press (machine) - 1 X 10, 2nd to failure

Tri - push downs (y-rope) - 1 X 7, 2nd to failure

Bi - Sitdown isolation curls, "21s" to failure


Total time: 38 minutes

Milkman

Finally got back into it, after six days due to travel delays and jet lag.

Chest/Back/Bi/Tri

Chest: Flat DB Press - 3 x 10-12

Back/Post Delts: Incline T-bar Row (w/ bumper plates) - 2 x 12, 3rd x 8-9 (75 lbs.)

Chest: Flat DB Pec Flys - (warm up on pec dec machine)
2 x 8, 3rd to failure

Back: Lat Pull-down (bar) - 2 x 8-9, 3rd to failure

Traps: Shrugs - 3 x 25-30

Bis: Sitting Isolated DB curl - "21s" to failure

Tris: Tri standing push downs (rope) 2 x 9, 3rd to failure (slow burn)


Total time 41 minutes

Prework out meal: Roast beef and whole wheat bread
Post work out 1: Chicken and whole wheat bread
Post work out 2: same as PWO1

Marmite the Dog

I have found a new chap to play squash with as the curent chap is moving in a few weeks.

Last week I did weights twice (Mon & Wed) and squash twice (Tue & Sat). My wrist hurts after using my hand to prevent a smash into the wall.

Milkman

July 15th, 2008, Tuesday: (US time)

Cardio

Exercise bike warm up 5 minutes.

Hamstring stretch, calf stretch, Qaud stretch

Cardio, exercise bike, 35+ minutes.
Moderate to middle-upper: HB 120-130+ during last 50% of time.

Squats: body squats only, no weights, 2 x 10+

Basketball dribble: 5 minutes.


Weight: 228 lbs. (with shoes, shorts on).


*My goal is not to lose weight, although weight will decrease if I keep exercising regularly.

Very light on food:

Pre-workout: 2 egg whites 1 yoke, 1 banana, and 1 slice of whole wheat bread.

Post-workout: 2 eggs whites, 1/2 a yoke, and 1 slice of whole wheat bread.

Next workout: Shoulders, forearms

mrsquirrel

My new training program is going well.

I'm tired at the end of the week, but there is a noticeable difference in muscle tone and strength. Quite happy with the routine. I need to look for something to change to in the next couple of weeks though for a new routine.

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reinvented

Mrs Q
have you heard of EDT, a routine by a guy called charles stately? its akiller but may be difficult in a public gym at peak times

moved up to 3 times a week now. for 1 week at least, spending 1 day doing heavier weights, gonna try and get in the habit of doing a little something everyday, and move on to a 5x5 in a few weeks time

marmers you on for tonight?

__________________
we won it at wemberlee
we on it in gay paree...

mrsquirrel

EDT has snatch and cleans as a big part to it. Is that right?

I will go back to a 5x5 in a few weeks. Spend maybe six weeks on it and then back to something else - possibly this shock routine or the mental triple set one I had.

I haven't found a 5 x 5 I am happy with yet.

I really want one that is mon tue - thur fri but not seen one that stands out yet.

This muscle shock routine has really hammered me. Been quite surprised as to how tired I've been in the evenings. Noticing less now this week though so it's getting close to time to change.
I've found that once I stop feeling tired at night after a workout I'm not pushing myself as hard and need to get into a new routine.

reinvented

yeah, usually the 2nd day after is when i feel it
i need to start pushing it a bit
habit first i guess and then the 5x5

the EDT you can use what you want i believe

Marmite the Dog

Ummm... no.

Milkman

July 16th, 2008, Wednesday (US time)

Shoulders:

1. DB Arnold Press - 3 x 8-9, 4th to failure

2. Upright Rows (barbell) - 3 x 8-10

3. DB Standing Lateral flys - 3 x 8-9, 4th to failure

4. Incline Press (barbell) - 3 x 12

5. Reverse barbell curls (for forearms) 2 x 6, 3rd to failure

6. Military Press (smith bar) - could not do 1 rep. fatique

6b. DB Standing Lateral flys again, 1 x 4 (and to failure)

7. Cardio - exercise bike 7 minutes. HB raised, reduced 2x (minor HIIT)
after lifting.


Total Time: 43 minutes.

*First lift I like to do for Shoulder is Military Press (smith bar) heavy, but the smith bar was being used for a while. Coudn't do them when I wanted. Tried at end of routine but could not. Fatique. Also tried Machine "raises" on nautilus, but couldn't do them.

*First shoulder day in a very, very, long time. Shoulders have always respond well to lifting however.

Pre-workout meal: 2 boca burger patties (50 gms of protein) with 2 slices of whole weat bread, and 1/2 tablespoon of EVOO.

Post workout meal: 2 boca burger patties (50 gms of protein with 1 and 1/4 slice of whole weat bread w/ mustard.

Water: drinking minimum 4 litres per day.

The Fresh Prince

Try some of the training programs on this site,

Welcome to CrossFit: Forging Elite Fitness

I always switch to this when I've hit a platau. It really mixes things up and with great results.

reinvented

crossfit is excellent GPP
for getting alround fit
crossfitters tend to be GPP nazis though
still female crossfitters tend to have nice arses

depends what you want i guess
theres a bodyweight exercise version called simplefit which is quite good to

The Fresh Prince

What's GPP?

reinvented

general physical preparedness
as opposed to bbdy building or olmpic/ powerlifting

GPP gets you fit by any definition
bodybuilding gets you snatch or cocks depending on what you want
powerflifting gets you fat and strong and mean, and you get to snarl at dudes 2x your size who cant lift half as much as you do

me
anything that will stop me being a fat bastard will do

minime

This was my training this morning, started with an 8 k run and ended with pain, I managed 3 rounds with Boo who is ex RatchaDamnoen Stadium champion. I'm so far out of his league.
I've never lifted weights and would be interested, if anyone wants to show me how to do it properly.

minime

reinvented

where do you train min?

minime

Sasiprapa . Soi Ladprao 130 Bangkapi

One week, Mon, Wed and Friday mornings, next week Tue and Thursday mornings and an hour on Saturday afternoon before football.