Ark94's Workout Log

[ark94]

your military was good today- better than 5-5-3-3...

How are you liking the complexes? What have you been doing and how much weight have you been using?

Complexes are awesome J. I have been doing them for a month, on the 15th. I started out pretty soft with them, but indeed my stamina or w/e you want to say has increased with them.
I just did not ever add them to my logs, i have also been doing my HIIT, and am fasted.

I started out with 10lbs, and at first could only do it twice. Then 3 times, stuck there for a little while. I got up to 4 times, now i can get through 6-7times if i am not sick like today. I could only do 5 because i thought i was going to die with my lungs. All with 10lbs.

I have normally been doing BB. I would do 2 BB, and one BW. But i like the BB the best, is it bad that im only doing 1 style 3 times a week?
Here is what my complex looks like:

Military Press x6
Back Squat x6
Bent Row x6
Front Squat x6
Pushups x6

It is only 5 things though. Should i add something into there? Or add weight?

well there are two ways, the first would be to squat back push your hips out and touch the box with your balls first then just pause for half a second resting on the box like that then explode back up. The second way would be the same method but as you sit onto the box you sit back a little then lean forward again and sit up. I didnt suggest them to be heavy and to assist your squat I suggested them to help you mentally sit back more while squatting....

Hmm i think i sort of get this. Been looking around youtube for a video, you suggest any videos in particular though? When i sit down, do i want to relax and sit there for a second or two? Or keep everything tight, sort of touch it then explode back up?

 

[JDid23]

Complexes are awesome J. I have been doing them for a month, on the 15th. I started out pretty soft with them, but indeed my stamina or w/e you want to say has increased with them.
I just did not ever add them to my logs, i have also been doing my HIIT, and am fasted.

I started out with 10lbs, and at first could only do it twice. Then 3 times, stuck there for a little while. I got up to 4 times, now i can get through 6-7times if i am not sick like today. I could only do 5 because i thought i was going to die with my lungs. All with 10lbs.

I have normally been doing BB. I would do 2 BB, and one BW. But i like the BB the best, is it bad that im only doing 1 style 3 times a week?
Here is what my complex looks like:

Military Press x6
Back Squat x6
Bent Row x6
Front Squat x6
Pushups x6

It is only 5 things though. Should i add something into there? Or add weight?




Hmm i think i sort of get this. Been looking around youtube for a video, you suggest any videos in particular though? When i sit down, do i want to relax and sit there for a second or two? Or keep everything tight, sort of touch it then explode back up?

Glad to hear you're liking them. Told you they're harder than you'd think Do you feel like you've gotten any leaner with your new diet and complexes/cardlio?

I think what you have now is fine. Maybe add SLDLs if you want. Also, by 10 lbs do you mean 10 lbs per side making it 65 pounds? You might want to start adding weight to make it a bit more challenging.

This is just an idea, but maybe you can do something like

Workout 1- 70 lbs x 3 sets
Workout 2- 70 lbs x 4 sets
Workout 3- 70 lbs x 5 sets
Workout 4- 75 lbs x 3 sets
Workout 5- 75 lbs x 4 sets
etc, etc
If you get stuck one workout, then do it again until you hit it or drop the weight and add sets if you feel like it's too much.

Again, that's just an idea. I don't think you need 7 sets of complexes... I would also skip them if you're sick.
Over the summer i am probably going to dedicate some time to doing BW /DB/BB complexes... Really a great addition to a lot of programs- keep up the good shit.

 

[ark94]

Glad to hear you're liking them. Told you they're harder than you'd think Do you feel like you've gotten any leaner with your new diet and complexes/cardlio?

I think what you have now is fine. Maybe add SLDLs if you want. Also, by 10 lbs do you mean 10 lbs per side making it 65 pounds? You might want to start adding weight to make it a bit more challenging.

This is just an idea, but maybe you can do something like

Workout 1- 70 lbs x 3 sets
Workout 2- 70 lbs x 4 sets
Workout 3- 70 lbs x 5 sets
Workout 4- 75 lbs x 3 sets
Workout 5- 75 lbs x 4 sets
etc, etc
If you get stuck one workout, then do it again until you hit it or drop the weight and add sets if you feel like it's too much.

Again, that's just an idea. I don't think you need 7 sets of complexes... I would also skip them if you're sick.
Over the summer i am probably going to dedicate some time to doing BW /DB/BB complexes... Really a great addition to a lot of programs- keep up the good shit.

What are SLDL'S?

And yeah, 10lb's on each side, i know i can definitely increase the weight. I like the idea of that, it make it a bit more interesting.

Does doing the BB or BW complexes increase stamina? Or muscle endurance? or just a fun way to do cardio instead of running.

I talked to Joe D also, and i plan on adding running right after my workout (2minutes after my workout) and doing a jog like AM fasted cardio, but 2 minutes after my workout. he said that works as well, since i go to school and its hard to do it in the mornings besides weekends.

I think i have been leaning out more. I checked my BF with a scale we bought at costco for 100bucks, it says im 16.3%, but it fluctuates and said 18% one time. I think i am 16 though. I have progress pics, would u like me to put them up here? Maybe you can guess my BF.

I will take a pic tomorrow morning, so if you want them in here ill add them tomorrow.

 

[z66x]

what is gming out of the hole

 

[ark94]

what is gming out of the hole

YouTube - Squat Rx #2
^^Check that Video out, very informational. It would be good to watch all his videos to, they help a lot.

Gm'ing is where your ass rises before anything else, and your raise your torso after. So you are sort of like an L before you actually raise your body. This isn't good for squatting because it can hurt your back, however i believe there are good morning lifts that people do, to strengthen there back if i am correct. It is bad in a squat though because it puts a lot of tension, and unnecessary force onto lower back, which can result in an injury.

That as far as i know is gm'ing out of the hole. hopefully jdid or em can come in here and clarify it if i am wrong (im not that experienced with all this yet)

 

[z66x]

oh shit i did that one rep today,

 

[JDid23]

What are SLDL'S?

And yeah, 10lb's on each side, i know i can definitely increase the weight. I like the idea of that, it make it a bit more interesting.

Does doing the BB or BW complexes increase stamina? Or muscle endurance? or just a fun way to do cardio instead of running.

I talked to Joe D also, and i plan on adding running right after my workout (2minutes after my workout) and doing a jog like AM fasted cardio, but 2 minutes after my workout. he said that works as well, since i go to school and its hard to do it in the mornings besides weekends.

I think i have been leaning out more. I checked my BF with a scale we bought at costco for 100bucks, it says im 16.3%, but it fluctuates and said 18% one time. I think i am 16 though. I have progress pics, would u like me to put them up here? Maybe you can guess my BF.

I will take a pic tomorrow morning, so if you want them in here ill add them tomorrow.

SLDLs are stiff legged (romanian) deadlifts.

Complexes aren't really meant for getting stronger- it's basically a form of cardio. However, this isn't to say people don't experience strength/size increases during complexes- it's just not what they're primarily meant for as far as i am concerned, but someone please tell me if i am wrong.

How often do you plan on running?

Yeah there is no harm in putting up some pics to see how you've been doing. You put up some pics before you started right? I'll get some up at the end of this month too

 

[Tblock1]

What are SLDL'S?

And yeah, 10lb's on each side, i know i can definitely increase the weight. I like the idea of that, it make it a bit more interesting.

Does doing the BB or BW complexes increase stamina? Or muscle endurance? or just a fun way to do cardio instead of running.

I talked to Joe D also, and i plan on adding running right after my workout (2minutes after my workout) and doing a jog like AM fasted cardio, but 2 minutes after my workout. he said that works as well, since i go to school and its hard to do it in the mornings besides weekends.

I think i have been leaning out more. I checked my BF with a scale we bought at costco for 100bucks, it says im 16.3%, but it fluctuates and said 18% one time. I think i am 16 though. I have progress pics, would u like me to put them up here? Maybe you can guess my BF.

I will take a pic tomorrow morning, so if you want them in here ill add them tomorrow.

Bro those bodyfat things are shit unless they are $400 and up. You're not 18% guarantted it says I am like 21% lol...... It just uses a formula based on your height, weight and age. Absolute bullshit..... Post up pics though you prob aren't more than 12% at most

 

[ark94]

Bro those bodyfat things are shit unless they are $400 and up. You're not 18% guarantted it says I am like 21% lol...... It just uses a formula based on your height, weight and age. Absolute bullshit..... Post up pics though you prob aren't more than 12% at most

lol tblock, i think its pretty accurate though. am definitely, no way in hell 12% or under. i can't see my abs yet. I am most likely in the 15-18% range easy. I have never seen my abs before so im not that low. I will have pics up when i get home from school.

SLDLs are stiff legged (romanian) deadlifts.

Complexes aren't really meant for getting stronger- it's basically a form of cardio. However, this isn't to say people don't experience strength/size increases during complexes- it's just not what they're primarily meant for as far as i am concerned, but someone please tell me if i am wrong.

How often do you plan on running?

Yeah there is no harm in putting up some pics to see how you've been doing. You put up some pics before you started right? I'll get some up at the end of this month too

i took out the SLDLs because i thought they were pointless. I probably shouldn't have lol.

Here is what my new plan is going to look like.

Monday
3x5
Complexes
20-30 Minute Jog (immediately after workout)

Tuesday
HIIT after school

Wednesday
3x5
Complexes
20-30 Minute Jog (immediately after workout)

Thursday
- Rest Day -
(may just do HIIT here though)

Friday
3x5
Complexes
20-30 Minute Jog (immediately after workout)

Saturday
AM Fasted Cardio
6-7km Bike (to and from work it adds up to that)
PM HIIT Cardio

Sunday
AM Fasted Cardio
6-7km Bike (to and from work it adds up to that)
PM HIIT Cardio


I don't think there is enough running in there though. How does it look?

 

[ExtraMile]

lol tblock, i think its pretty accurate though. am definitely, no way in hell 12% or under. i can't see my abs yet. I am most likely in the 15-18% range easy. I have never seen my abs before so im not that low. I will have pics up when i get home from school.

abs also depends on skin type and the thickness of the muscle. If I tense my abs you can see the upper ones (especially in the morning before i eat) and Im ~20% bf with a big ass spare tire lol