Guest Posted May 11, 2009 Share Posted May 11, 2009 (edited) Sunday 5/10Squat/Deadlift Maintenance Full Squat 220lbs 5 reps pause at bottom Deadlift 276lbs 5 reps RDL 1x10x170lbs1x5x220lbs pause at bottom Good Mornings 2x10x120lbs1x10x130lbs Edited May 11, 2009 by Anonymous Link to comment Share on other sites More sharing options...
MaryStella Posted May 11, 2009 Share Posted May 11, 2009 STARTING A TRAINING LOG... NICE... WHAT IS MAINTENCE? Link to comment Share on other sites More sharing options...
Guest Posted May 11, 2009 Share Posted May 11, 2009 STARTING A TRAINING LOG... NICE... WHAT IS MAINTENCE?Maintenance day means I will do enough work so I don't loss my squat or DL strength. I'm not concerned about increasing my squat or DL strength right now. I want to concentrate on increasing my upperbody strength because it's weak compared to my lowerbody strength. Does that make sense? Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 11, 2009 Share Posted May 11, 2009 Hey congrats on starting up a training log! Link to comment Share on other sites More sharing options...
MaryStella Posted May 11, 2009 Share Posted May 11, 2009 sure i just wasn't sure because you posted weight for everything but. Link to comment Share on other sites More sharing options...
Guest Posted May 12, 2009 Share Posted May 12, 2009 Monday 5/11 Push Jerk:DB 56's 5 reps Btn Lat Pulls:3x10x160lbs ForearmsHammer Curls:3x6x20's Knuckle Push-ups:2 sets to failure Cardio:Jump Squats 4 rounds 1 minute rest Link to comment Share on other sites More sharing options...
Guest Posted May 12, 2009 Share Posted May 12, 2009 STARTING A TRAINING LOG... NICE... WHAT IS MAINTENCE?Maintenance day means I will do enough work so I don't loss my squat or DL strength. I'm not concerned about increasing my squat or DL strength right now. I want to concentrate on increasing my upperbody strength because it's weak compared to my lowerbody strength. Does that make sense?Mary, one other thing. I want to do more cardio. I used to lift weights three days a week M/W/F squat on Mon. DL on Fri. However squatting and deadlifting on two different days of the week leaves my legs fried and to tired to do much cardio. Link to comment Share on other sites More sharing options...
Guest Posted May 14, 2009 Share Posted May 14, 2009 Wednesday 5/14 DB Incline Bench Press: 56's 7-8 reps (I forget how many)(I was supposed to only do 5 reps but I had more in me) BB Rows:3x6 Cardio:Jump Squats 4 rounds 1 minute rest My legs are sore as sheet Link to comment Share on other sites More sharing options...
Guest Posted May 15, 2009 Share Posted May 15, 2009 5/12Calories: 2115Fat: 72gCarbs: 236gProtein: 107g 5/13Calories: 2405Fat: 64g Carbs: 284gProtein: 133g 5/14Calories: 1935Fat: 53g Carbs: 232gProtein: 104g Link to comment Share on other sites More sharing options...
Octopussoir Posted May 16, 2009 Share Posted May 16, 2009 Tip of the day: Eat something high in carbs right before a heavy workout to keep/increase strength! Link to comment Share on other sites More sharing options...
Guest Posted May 16, 2009 Share Posted May 16, 2009 (edited) Tip of the day: Eat something high in carbs right before a heavy workout to keep/increase strength!Thanks for the tip. Edited May 16, 2009 by Anonymous Link to comment Share on other sites More sharing options...
Guest Posted May 16, 2009 Share Posted May 16, 2009 (edited) Friday 5/15 Strict DB Shoulder Press46's 5 reps Btn Lat Pull:2x15x160lbs Hammer Curl:2x8x20's Push-ups:2 sets Cardio:No cardio. I was in a hurry. Calories: 1950Fat: 53gNet carbs: 243gProtein: 104g Notes:1. I used the same weight for hammer curls and lat pulls this session as Monday because I used to light of a weight on Monday. Usually if I do the same exercise two different sessions a week I go lighter the second session. Again the hammer curls are for my forearms NOT big gunz which I could care less about, even though chicks dig gunz. 2. I've found that I make progress on upperbody pushing exercises if I do my 5 rep max and increase the weight the next week. I haven't found that to be effective for SQ & DL strength gains. I was going to do a 3x5 of push jerks on Friday, but I was in a hurry. 3. DELETE Edited May 25, 2009 by Anonymous Link to comment Share on other sites More sharing options...
MaryStella Posted May 17, 2009 Share Posted May 17, 2009 Does that make sense?Mary, one other thing. I want to do more cardio. I used to lift weights three days a week M/W/F squat on Mon. DL on Fri. However squatting and deadlifting on two different days of the week leaves my legs fried and to tired to do much cardio. What about adding DL or squatting into your cardio routine. Check out some of my crossfit workouts. It is cardio lifting. Just a suggestion. Log looking good. Link to comment Share on other sites More sharing options...
Guest Posted May 17, 2009 Share Posted May 17, 2009 Saturday 5/16Rest Calories: 2400Fat: 49gNet carbs: 331gProtein: 123g I consumed extra calories today because I made a big pot of black beans. I love the taste of warm black beans right out of the pot. black beans 4 cups cookedred quinoa 1 cup cookedsoy milk 16 oz.peanuts 4 tbsp.banana 1orange 1collard greens 3-4 cups cooked ???flax oil 1 tbsp Link to comment Share on other sites More sharing options...
Guest Posted May 17, 2009 Share Posted May 17, 2009 What about adding DL or squatting into your cardio routine. Check out some of my crossfit workouts. It is cardio lifting. Just a suggestion. Log looking good.Mary, I found this website: http://www.crossfitendurance.com/ Here are a few samples:Choose ONE of the Following Sports:Swim, Bike, Run, C240:20x540 seconds on, 20 seconds off for 5 rounds. Choose ONE of the Following Sports:Swim, Bike, Run, C245 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on Choose ONE of the Following Sports:Swim, Bike Run, C21min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. Link to comment Share on other sites More sharing options...
MaryStella Posted May 17, 2009 Share Posted May 17, 2009 Yep that is crossfit's endurance training site. I mostly stick to the main Crossfit website and do their workout of the day. But this is good stuff too. www.crossfit.com if your interested. Link to comment Share on other sites More sharing options...
Guest Posted May 25, 2009 Share Posted May 25, 2009 (edited) Note: This routine is subject to modifications. I didn't lift this last week because I was sick and figuring out a new routine. I'm going to keep it simple. There was WAY too much analysis going on in my head. Session 1:Vertical PushDeadlift "Death Set"Lat work 72 hours rest Session 2:Vertical PushDeadlift "Death Set"Lat work Edited May 29, 2009 by Anonymous Link to comment Share on other sites More sharing options...
MaryStella Posted May 25, 2009 Share Posted May 25, 2009 Hope your feeling better. what is a death set? to failure? Link to comment Share on other sites More sharing options...
Guest Posted May 25, 2009 Share Posted May 25, 2009 (edited) Hope your feeling better. what is a death set? to failure?One 20 rep set with your 10RM then add 5-10lbs the next session. Edited May 25, 2009 by Anonymous Link to comment Share on other sites More sharing options...
Guest Posted May 25, 2009 Share Posted May 25, 2009 (edited) Monday 5.25.09 DB Shoulder Press47's 5RM Deadlifts 226lbsx20reps DB Rows20x40's Hammer Curls3x5x21's Edit: I may have to go beltless DL because I had trouble breathing doing high reps. Edited May 25, 2009 by Anonymous Link to comment Share on other sites More sharing options...
Guest Posted May 25, 2009 Share Posted May 25, 2009 What about adding DL or squatting into your cardio routine. Check out some of my crossfit workouts. It is cardio lifting. Just a suggestion. Log looking good.That reminds me. On Sherdog MMA forums conditioning section they have a DL your own bodyweight for reps in 5 minutes challenge. I can't enter the challenge because I'm not a regular poster, but that would be good cardio. Link to comment Share on other sites More sharing options...
MaryStella Posted May 26, 2009 Share Posted May 26, 2009 Hope your feeling better. what is a death set? to failure?One 20 rep set with your 10RM then add 5-10lbs the next session. what are RMs? Link to comment Share on other sites More sharing options...
MaryStella Posted May 26, 2009 Share Posted May 26, 2009 What about adding DL or squatting into your cardio routine. Check out some of my crossfit workouts. It is cardio lifting. Just a suggestion. Log looking good.That reminds me. On Sherdog MMA forums conditioning section they have a DL your own bodyweight for reps in 5 minutes challenge. I can't enter the challenge because I'm not a regular poster, but that would be good cardio. Yep I've done this and it gets tiring. You start off throwing the weight because it's light and you think you can keep doing it forever but it get heavy when you start to fatigue after a couple of minutes. I think the reasoning behind it is for MMA your going to be throwing someone to the ground that is about your size and they go for 5 minutes rounds which is long time so you need to be well conditioned. one of my favorite crossfit workouts is "fight gone bad" it was designed for MMA BJ Penn. I think i've got it in my training log. Link to comment Share on other sites More sharing options...
Guest Posted May 26, 2009 Share Posted May 26, 2009 Hope your feeling better. what is a death set? to failure?One 20 rep set with your 10RM then add 5-10lbs the next session. what are RMs?RM=Rep Max. 1 rep max, 3 rep max, 5 rep max, 10 rep maxhttp://www.exrx.net/Calculators/OneRepMax.html http://www.jackalsgym.com/html.aspx?html=max_epley.html Link to comment Share on other sites More sharing options...
MaryStella Posted May 26, 2009 Share Posted May 26, 2009 ok sorry I learned it as max rep. not rep max but i understand now. Link to comment Share on other sites More sharing options...
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