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Danny's Workout Log


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Thx! Between rounds I usually take one minute rest, after 5 rounds I take 10 minutes while I do some stretching.

Sometimes I do up to three "sets" (15 rounds). Anyway next time will be a little tougher... and I'll get those drills too...

 

Damn, my post must have been deleted or I did something wrong.

I'll try again:

 

Th, Oct. 16

 

Routine A

 

DB Bench Press 55 lb. 3x 10 reps

Deadlift 135 lb. 3x 10 reps (still going easy on this one in fear of back pain)

Lat pull ups (narrow grip) 10 8 6 reps

Ab work

 

Feel free to comment and ask questions...

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Yea, there is no need to go super heavy right off the bat, especially with the chance of injury being realistic. As well as bringing your progress to a complete halt!

 

I find doing a warm-up set with just the bar and collars (50lbs) for deadlifts and stiff legged lifts are ideal. It gives you a change to make sure your form is pristine; your legs are at just the right width, the bar is coming up to the right spot, your hips have the right range of motion, etc. I like the fact that my joints will pop and creak on the 50lbs verses the "real" load.

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@ LocalBrada

 

That's what I'm thinking... I'm struggling with back pains. Its nothing serious, sometimes it just feels a little strange.

It could be that broken computer chair (I'm using a regular table chair now) or the deadlifting or other stuff. It feels okay now.

And this is the first time (since I started 10 days ago) I ever did barbell squats so I'd rather have the muscle dudes give me

pitying looks at the gym than mess myself up... I am improving though.

Doing squats as well as deadlifts (both 145 lb.) I do the empty bar to start off with, then add one 25 plate on both sides and do

2 warm up sets and after that I add another 2 25 plates and do my three work sets. So 3 warm up and 3 work sets.

I always warm up on the threadmill (usually 8 mph for about 5 minutes or less if I start sweating) and always wear a hoodie to stay warm

when lifting.

 

@ Gaia

 

No, I work out in the gym so they have wide grip pull up bars. I grip just outside the 2 bars holding the bar on the frame.

So a little more than shoulder width.

 

@ chariot

 

Yes, I went from Kung Fu to "classic" Kickboxing to Muay Thai Kickboxing, the latter I plan on continuing so I try to keep my endurance (my main goal in working out the last

years) the way it is...

 

Ok, today's routine:

 

Saturday, Oct. 18

 

Routine B

 

Squats 3x10 145

DB Bent Over Row 3x10 55

DB Military Press 3x10 45

Dips 3x10 Bodyweight(?)

Abwork 2 sets of leg raises, 2 sets of Russian Twists and 2 sets of side bends

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How is the back feeling, Danny? I actually started incorporating a bunch of high rep lower back exercises with moderate weight to help with my lower back. It seems to be doing the trick. I'll do like 18-20 rep bent over rows and t-bar lifts, just to get the lower back in proper form, position and tightening. It might be a nice warm up for you to do once in the gym.

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My back is doing okay! Thanx for asking. Today I was at the gym for a personal training session that came with the contract.

I worked on the correct form of the heavy ones, like deadlifts and squats. I didn't have the impression she knew too much

though and was sort of insecure, she was cute though. I should maybe check out what it takes to be trainer.

After the session I did a workout on my own.

And I weighed myself today (with shoes and clothes on): 170lb. let's take 3lb. off and we're at 167lb. bodyweight.

 

 

Th, Oct. 30

 

Routine A

 

DB Bench Press 60 (10,7,6)

Lat Pullups (3x10)

2 sets of leg raises

2 sets of situps

Edited by Danny
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The weightlifting part alone usually takes me a good hour depending on the routine, B is a bit longer than A.

I do a couple minutes of running on the treadmill and a couple minutes of stretching after lifting usually reaching for your toes while sitting down for the most part and the muscles I worked on that day (like chest or shoulders).

Depending on the exercise I do one to three warmup sets. I take relatively long breaks between sets.

 

Tue, Nov 11.

 

Routine B

 

DB Military Press 55 (3x8)

DB Bent over Row 70 (3x10)

Dips (3x10)

Squats 195 (3x10)

Edited by Danny
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Su, Nov. 16

 

Routine B

 

Squats 195 (3x10)

DB Military Press (3x10)

DB Bent over rows 70 (3x10)

Russian twists 18 (2x10)

Side Bends 50 (2x10)

 

I plan on doing bagwork tomorrow, haven't done it in a while and I've been really neglecting cardio in general.

Note: I don't write my cardio down anymore. I plan on being back on Tuesday and getting my 10 reps down at 60 pound

bench press.

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