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Posted: Tue Nov 15, 2005 7:25 pm
by FormicaLinoleum
I was supposed to go on Sunday, but I didn't. Bad me. Tonight's workout:

Squats: 115# x8
Calf Press: 250# x15
Incline Dumbell Press: 25# (ea.) x15
Rear Delt Row: 60# x12
One-Arm Dumbell Row: 40# x10
Wide-grip Pullup: -70# x6

The squat felt quite heavy tonight, and I did only 8. This was the first time I actually found myself unable to stand back up and had to set the bar on the spotting bars. Glad to know that actually works!

Still found myself unable to move the 30# dumbbells on the incline bench! :x So I did more with the 25# ones.

I also did some static holds with 50 and 60# dumbbells for my grip at the very end of my workout. Can't go too long. I'll have to work on this.

Posted: Sun Nov 20, 2005 6:18 pm
by FormicaLinoleum
My workout buddy didn't go with me today, so I didn't push myself as hard as I would have, especially on the one where I would need a spotter.

Squat: 115# x9
Calf Press: 270# x 15
BB Bench Press: 75# x7
Barbell Shoulder Press: 50# x10
Cable Row: 100# x7
Lat Pulldown 90# x10

Posted: Thu Nov 24, 2005 10:32 am
by FormicaLinoleum
Tuesday night's workout:

Squat: 115# x12
Calf Press: 270# x 15
Chest Dips: -50# x12
Upright Barbell Row: 50# x7
Barbell Bent-Over Row: 80# x11
Narrow-Grip Chinup: -60# x10

The upright barbell row gives me troubles with my left shoulder, so I need to take that one easy and advance slowly.

Posted: Sun Nov 27, 2005 9:10 am
by FormicaLinoleum
The holiday (Thanksgiving) has messed up my workouts. I couldn't go Thurs because the gym was closed. And I promised a friend I would mtn bike with her today, so I can't go today. So Tues will be next day, and that will be a full week since my last workout.

Posted: Wed Nov 30, 2005 12:58 am
by FormicaLinoleum
Tonight's workout:

Squats: 115# x12
Calf Press: 270# x15
Incline Dumbell Press: 30# (ea.) x5
Rear Delt Row: 60# x12
One-Arm Dumbell Row: 40# x12
Wide-grip Pullup: -70# x7

I finally moved those 30# dumbbells. I dunno what the difference was, but the first rep was quite easy and I managed to do 5. I don't know why I went from not being able to lift them even once to being able to do 5 reps. But I'm glad I did!

Posted: Wed Nov 30, 2005 10:26 am
by ljk11
Nice and strong on those squats! You use a barbell right? (NOt the evil Smith machine?)

Posted: Wed Nov 30, 2005 10:28 am
by ljk11
You can use a step under the Smith bar - instant stretch!
Hey, FL - I noted you are planning to do cardio 7 days a week. Do you not need a little rest? If you can do that, great but I know I would totally burn out...
Daywalker wrote:Looks good so far. What about the deadlift?

FormicaLinoleum wrote:One Q about the calf exercises. My current gym has just a seated calf press thingy. I have been thinking about doing calf raises with a barbell on my back, as for squatting, using the squat rack. At my last gym, I was doing this with a Smith machine (the only exercise I would use that for). But I was up to about 180 lbs, which is far more than I hold for any other exercise I do, and so I am a little afraid of trying to hold that weight without any support. Should I be worried about that, or do you all think I should be able to hold it okay?

The smith machine is okay for doing calves. Only problem is, that you can't go into the stretching position, which i believe to be very important. And when you can't go down the full way, you need more weight to make it a challenge.
But try it and you will see if you can hold it. I believe it will be no problem, it's easier to hold a weight than to squat with it.

One leg calf raises as Will mentioned are okay, but even if not too easy from the start, it's hard to keep adding weight. You can use dumbells, but the calves are very strong and at some point it won't be enough. If they suit you better than the smith machine, i think the movement is better, so do them then :)

Posted: Wed Nov 30, 2005 1:23 pm
by FormicaLinoleum
ljk11 wrote:You can use a step under the Smith bar - instant stretch!
Hey, FL - I noted you are planning to do cardio 7 days a week. Do you not need a little rest? If you can do that, great but I know I would totally burn out...

My current gym doesn't have a Smith machine. My last gym did, and I was using it for my calf raises. When I made the switch to my current gym I didn't know what to do for calves. Now I am using the leg press machine.

Yup, I do squats with a barbell.

All the cardio is just because I'm specifically training for bike racing. Our team training program requires riding every day, with one day off a month. I wouldn't do cardio every day if is weren't for that. (In fact, I haven't managed to do it every day yet. But I should be.)

Posted: Wed Nov 30, 2005 1:30 pm
by ljk11
Strong squats. I am impressed. My stupid chronic back and hip injury make me a crummy squatter - and I can only do light weight. grrr...

Posted: Thu Dec 01, 2005 10:41 pm
by FormicaLinoleum
Tonight's workout:

Squat: 120# x7
Calf Press: 290# x 12
BB Bench Press: 75# x8
Barbell Shoulder Press: 50# x12
Cable Row: 100# x12
Lat Pulldown 90# x10

Posted: Wed Dec 07, 2005 11:08 am
by FormicaLinoleum
Last night:

Squat: 120# x12
Calf Press: 300# x 9
Chest Dips: -40# x6
Upright Barbell Row: 50# x10
Barbell Bent-Over Row: 80# x12
Narrow-Grip Chinup: -60# x7

Posted: Thu Dec 08, 2005 11:24 pm
by FormicaLinoleum

Squats: 125# x5
Calf Press: 300# x12
Incline Dumbell Press: 30# (ea.) x6
Rear Delt Row: 65# x12
One-Arm Dumbell Row: 45# x9
Wide-grip Pullup: -70# x7

I was feeling pretty tired tonight. Especially my legs--they were still sore from Tuesday. I kept hoping they'd be feeling better by this workout, but I still had soreness. I should be feeling better by Sunday for my next workout.

Posted: Fri Dec 09, 2005 9:40 am
by FormicaLinoleum
I've made a decision not to stay on the cycling team. I just don't have it in me to train that intensely--I like biking, but not enough to make it such a priority in my life. To do it right, it would have to be #2, right behind work (which I don't have now, but will), but that's not where biking is for me. Spending time with my girlfriend is very important. And I'm really into the weightlifting. Yesterday, I didn't bike because I was trying to let my legs recover for my workout. To be on the team, biking would have to take priority over weightlifting.

So I'll keep biking recreationally, probably riding 3-4 times a week. But I won't race next season.

Posted: Sun Dec 11, 2005 12:06 pm
by FormicaLinoleum
I feel like some of my form is getting a little sloppy, and I want to concentrate on improving it. I think in some cases, that will mean decreasing the weight a bit. I have been kind of cheating on some exercises by kinda jerking the weight to get it going, and I want to rid myself of that.

Today's workout:
Squat: 125# x7
Calf Press: 310# x 12
BB Bench Press: 75# x9
Barbell Shoulder Press: 55# x4
Cable Row: 105# x6
Lat Pulldown 90# x7

Cable row is one exercise I think I will decrease the weight a bit so I can improve my form.

Posted: Fri Dec 16, 2005 6:49 pm
by FormicaLinoleum
Last night's workout:

Squat: 125# x11
Calf Press: 320# x 12
Chest Dips: -40# x8
Upright Barbell Row: 50# x4, 45# x5
Barbell Bent-Over Row: 85# x10
Narrow-Grip Chinup: -60# 8

I got so close to doing 12 on the squats, but I couldn't stand back up on the last one! Upright barbell row is one of the exercises I'm going to drop down in weight a bit to rectify form problems.