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Zander1983
New member
pwr_machine said:By mid-day, I'll be training again!
Man, are you going to be sore
Let the bulking begin! Pwr_Machine's Training Log
- Thread starter pwr_machine
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Man, are you going to be sore
pwr_machine
New member
Zander1983 said:
Man, are you going to be sore
That will be a great feeling!
That reminds me, I'll be using a visual analog scale (VAS) to keep up with my degree of muscle soreness. Let me get that up.
pwr_machine
New member
VAS
The visual analog scale (VAS) will require me to visually locate and plot my degree of muscle soreness on a 10-cm line after performing an unweighted squat (following quad training), push-up (following chest training), and sit and reach (following ham training).
Each line will have labeled ranges of “no soreness” to “extreme soreness”. The VAS has been shown to be a valid ratio scale measure for both chronic and experimental pain (Price, McGrath, Rafii, and Buckingham, 1983). The scale will be administered at 12, 24, 36, and 48 hours following core lift exercise sessions, primarily legs and chest.
Each plot can later be measured with the number of centimeters representing my degree of muscle soreness on a scale of 1-10.
I'll get a link up later with the VAS figure.
The visual analog scale (VAS) will require me to visually locate and plot my degree of muscle soreness on a 10-cm line after performing an unweighted squat (following quad training), push-up (following chest training), and sit and reach (following ham training).
Each line will have labeled ranges of “no soreness” to “extreme soreness”. The VAS has been shown to be a valid ratio scale measure for both chronic and experimental pain (Price, McGrath, Rafii, and Buckingham, 1983). The scale will be administered at 12, 24, 36, and 48 hours following core lift exercise sessions, primarily legs and chest.
Each plot can later be measured with the number of centimeters representing my degree of muscle soreness on a scale of 1-10.
I'll get a link up later with the VAS figure.
pwr_machine
New member
pwr_machine
New member
Rating of Perceived Exertion (RPE)
According to Gearhart et al. (2001), the Borg 15-category RPE scale is valid for use during resistance exercise. I will give a daily rating of perceived exertion after each bodypart has been trained.
Click here to view the RPE Scale
According to Gearhart et al. (2001), the Borg 15-category RPE scale is valid for use during resistance exercise. I will give a daily rating of perceived exertion after each bodypart has been trained.
Click here to view the RPE Scale
pwr_machine
New member
Workout 1 - 8/3/03 (Week 1)
Quads RPE = 13
Close Stance Leg Presses 8 wheels x 5, 10 wheels x 5, 11 wheels x 5
Smith Machine Lunges 185 x 5, 225 x 5, 275 x 5
Close Stance Squats 235 x 5, 255 x 5, 275 x 5 (some tightness in lower back)
Chest RPE = 13
Bench Presses 225 x 8, 255 x 8, 275 x 8 Video
It's been so long. I was ready to kill it!
Incline DB Presses 75 x 8, 80 x 8 x 8
Hammer Decline Presses 2 wheels x 8 x 8 x 8 (front delts fatigued)
Biceps
Standing Cable Curls 40 x 12, 50 x 12, 55 x 12
DB Curls 30 x 12 x 12 x 12 (good burn)
Hammer Curls 30 x 12 x 12 (lower biceps were tight, but tendonitis was gone)
Shoulders
Side Raises 20 x 5, 25 x 5, 30 x 5
Face Pulls 35 x 5, 45 x 5 x 5
Calves
Calf Presses 3 wheels x 15 x 15 x 15 x 15 x 15 x 15
*Please note that my videos will only be available for a limited amount of time due to the amount of space I get on a FREE website.
Quads RPE = 13
Close Stance Leg Presses 8 wheels x 5, 10 wheels x 5, 11 wheels x 5
Smith Machine Lunges 185 x 5, 225 x 5, 275 x 5
Close Stance Squats 235 x 5, 255 x 5, 275 x 5 (some tightness in lower back)
Chest RPE = 13
Bench Presses 225 x 8, 255 x 8, 275 x 8 Video
It's been so long. I was ready to kill it!Incline DB Presses 75 x 8, 80 x 8 x 8
Hammer Decline Presses 2 wheels x 8 x 8 x 8 (front delts fatigued)
Biceps
Standing Cable Curls 40 x 12, 50 x 12, 55 x 12
DB Curls 30 x 12 x 12 x 12 (good burn)
Hammer Curls 30 x 12 x 12 (lower biceps were tight, but tendonitis was gone)
Shoulders
Side Raises 20 x 5, 25 x 5, 30 x 5
Face Pulls 35 x 5, 45 x 5 x 5
Calves
Calf Presses 3 wheels x 15 x 15 x 15 x 15 x 15 x 15
*Please note that my videos will only be available for a limited amount of time due to the amount of space I get on a FREE website.
Last edited:
louden_swain
New member
Looks like you are in the swing of things!! The bench press video was great. . you had another 4 reps in you.
Zander1983
New member
Re: Workout 1 - 8/3/03
It must be great to be back. I have a feeling you're going to explode!
Using this as an example, the way you write it out is confusing. I know you didn't do 12 sets of 12 hammer curls, but it looks that way to me. Maybe I'm just being a pain in the arse, I don't know
It must be great to be back. I have a feeling you're going to explode!
pwr_machine said:
Using this as an example, the way you write it out is confusing. I know you didn't do 12 sets of 12 hammer curls, but it looks that way to me. Maybe I'm just being a pain in the arse, I don't know
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