Fitness Log

[Andalite]

Here's the vid I got the other day from my pullups.

Yeah I know it's a lot of exercises but so far it's going good. If I feel any over training I'll take a couple days off

You don't feel overtraining, dude...all you feel are symptoms and by that point you're fucked. What you mean is if you feel overworked or overreached. If you actually overtrain in the true sense of the word it means your CNS is fried and the only thing which will save you is a 5000 calorie diet and a few weeks off lifting completely. Nobody wants to ever get closed to overtraining.

Btw...this definition of overtraining versus overreaching versus over worked is from Mel Siff's Supertraining but the same definitions have been copied by Rippetoe....

 

[Tblock1]

Wednesday 3/31/10

Bench
1x10x45
1x8x135
1x3x185
1x1x205
3x3x220

Front squat
1x5x135
1x1x185
3x5x185 (cross grip for last set)

DB incline bench
3x5xheaviest db PR

high pulls
1x3x135
5x2x195 PR

weighted pushups
1x5x45
1x5x80
couldn't do more because I was working out alone and my backpack wouldn't fit more weight

DB flies incline
3x8x40's

BB skullcrushers
3x5x105 PR (hard)

Alternating hammer curls
3x8x40's PR

Comments:
Decided on a 3x3 progression for bench, adding 5 pounds a week.
3x5x progression for front squats, adding 10 pounds.

 

[JDid23]

nice dude! I am on the same thing for bench, but might switch it up. For front squats, be careful- 10 lbs is more than you think, especially with a clean grip (harder).

 

[Tblock1]

nice dude! I am on the same thing for bench, but might switch it up. For front squats, be careful- 10 lbs is more than you think, especially with a clean grip (harder).

The reason I am doing 10 pounds a week is because I was doing 225x5 when I was back squatting much less, so I will go 10 pounds a week till I get to 205-15, then back it off down to 5 pounds a week.

andalite: So far I feel fine with this routine. I have over trained before, I was deadlifting squatting, curling benching, basically doing everything 3 days a week and I knew I was overtraining because I couldn't get a good pump, my weights weren't going up, and I was tired. Took a week off and felt after that though.

 

[ExtraMile]

just wondering 2 things:

1. why such a narrow grip for pullups? Do you just do them to see how much weight you can lift? I do mine wide because I do them for back size and strength...

2. How come you made such a drastic change to your routine? Have yuo changed goals or something? Or do you just want to do something differant?

nice pullup strength anyway 50lbs + bw is alot...

 

[Tblock1]

just wondering 2 things:

1. why such a narrow grip for pullups? Do you just do them to see how much weight you can lift? I do mine wide because I do them for back size and strength...

2. How come you made such a drastic change to your routine? Have yuo changed goals or something? Or do you just want to do something differant?

nice pullup strength anyway 50lbs + bw is alot...

1. The reason I do such a narrow grip for pullups is because that is standard military grip, and i often do them at home so I can't get a wider grip in on the bar at home. Most people I see use about that grip.

2. Are you talking about the change from the bill starr 5x5, or are you talking about the changes I made the other day? Wit the 5x5 I changed because I had stalled out. The changes I made the other day to the routine are not very big, all I did was took out pistol squats, made it db incline bench instead of incline or flat, added a run on saturday, and then wrote my running and pt schedule.

Thanks for comment on pullups, I'm really enjoying them and can't wait to get to 100 lbs+ bodyweight

 

[ExtraMile]

when i said the change i mean you said your changing to this: (before you were doing 5x5)

Day 1 (monday)
Squat
Pistol Squats (removed for now, or maybe on one of my pt days)
Powersnatches (2 handed and 1 handed)
weighted pullups and chinups
alternating hammer curls
reverse curls


Tuesday (some weeks may be replaced by circuit pt)
2 mile run fast
pushups, situps, flutterkicks, abs!

Day 2 (Wednesday)
Bench
Front squat
Db Flies
db incline bench
high pulls
bb skullcrushers
weighted pushups
other triceps work
sprints

Thursday
5 mile run
pt
static hangs, pullups, finger pullups
abs

Day 3 (Friday)
Deadlift
Good morning
1 handed deadlift
static grip holds
gripper work later
hypers

Day 4 (saturday or maybe sunday)
split jerk/military press
cgbp supersetted with explosive pushups
explosive bench
seated db press
db rotators
barbell curls
2-3 mile run medium pace (post workout) (some weeks may be replaced with circuit pt)

Abs (this is what I am doing when it says abs)
renegade row
v-ups
toe raises
bicycles
hanging leg raises
choppers
planks
L-sits
weighted situps

that is quite a big change, all the CGBP, flyed, explsovie pushups etc

and Ill have to video my chins some day because I swear I use a wider grip but I might be wrong...

 

[Tblock1]

when i said the change i mean you said your changing to this: (before you were doing 5x5)

Day 1 (monday)
Squat
Pistol Squats (removed for now, or maybe on one of my pt days)
Powersnatches (2 handed and 1 handed)
weighted pullups and chinups
alternating hammer curls
reverse curls


Tuesday (some weeks may be replaced by circuit pt)
2 mile run fast
pushups, situps, flutterkicks, abs!

Day 2 (Wednesday)
Bench
Front squat
Db Flies
db incline bench
high pulls
bb skullcrushers
weighted pushups
other triceps work
sprints

Thursday
5 mile run
pt
static hangs, pullups, finger pullups
abs

Day 3 (Friday)
Deadlift
Good morning
1 handed deadlift
static grip holds
gripper work later
hypers

Day 4 (saturday or maybe sunday)
split jerk/military press
cgbp supersetted with explosive pushups
explosive bench
seated db press
db rotators
barbell curls
2-3 mile run medium pace (post workout) (some weeks may be replaced with circuit pt)

Abs (this is what I am doing when it says abs)
renegade row
v-ups
toe raises
bicycles
hanging leg raises
choppers
planks
L-sits
weighted situps

that is quite a big change, all the CGBP, flyed, explsovie pushups etc

and Ill have to video my chins some day because I swear I use a wider grip but I might be wrong...

Wait......didn't I explain this before though? I'm not doing the 5x5 because I stalled out, this routine basically based around squat, bench, deadlift, and an overhead lift, just with a few add on's.

As for chinups, you probably do use a wider grip.

 

[the.gladiator1987]

Wait......didn't I explain this before though? I'm not doing the 5x5 because I stalled out, this routine basically based around squat, bench, deadlift, and an oberhead lift, just with a few add on's.

As for chinups, you probably do use a wider grip.

Yea just a few lol IM curious to see how it works out for you

 

[Tblock1]

Yea just a few lol IM curious to see how it works out for you

So far it is really fun and I am super motivated for workouts because there a ton of really fun exercises on there. Going to do a 5 mile run right now though at 8:00, it's going to be cold at first lol!
I'm probably going to remove squats and deadlifts and put a lot more biceps curls in my routine after reading the article I posted in the weightlifting section though.