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 Post subject: Danny's Workout Log
PostPosted: Wed Oct 15, 2008 11:48 pm 
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Rabbit

Joined: Mon Oct 06, 2008 4:53 pm
Posts: 81
Location: Passau, Germany
Wed, Oct 15 2008

After warming up I did 5 x 3 minutes of bag work. :boxer:
Since this is the first time since a couple weeks I didn't kill myself.
After that I did a drill:

20 roundhouse kicks on each side
20 pushups
5 burpees

I did this drill twice
(should have done it at least 5 times)


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 Post subject: Re: Danny's Workout Log
PostPosted: Thu Oct 16, 2008 8:05 am 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
Twice is better than zero =). Hey welcome to vbbf! Good luck with the workouts.


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 Post subject: Re: Danny's Workout Log
PostPosted: Fri Oct 17, 2008 1:35 am 
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Rabbit

Joined: Mon Oct 06, 2008 4:53 pm
Posts: 81
Location: Passau, Germany
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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 Post subject: Re: Danny's Workout Log
PostPosted: Sat Oct 18, 2008 10:35 am 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
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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 Post subject: Re: Danny's Workout Log
PostPosted: Sat Oct 18, 2008 11:41 am 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1619
Location: Michigan
How do you do your lat pull ups? Bar across the door?


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 Post subject: Re: Danny's Workout Log
PostPosted: Sat Oct 18, 2008 1:25 pm 
Roundhouse kicks? Are you into martial arts?


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 Post subject: Re: Danny's Workout Log
PostPosted: Sat Oct 18, 2008 7:25 pm 
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Rabbit

Joined: Mon Oct 06, 2008 4:53 pm
Posts: 81
Location: Passau, Germany
@ 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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 Post subject: Re: Danny's Workout Log
PostPosted: Sun Oct 19, 2008 6:39 pm 
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Rabbit

Joined: Mon Oct 06, 2008 4:53 pm
Posts: 81
Location: Passau, Germany
Su, Oct. 19:

8 x 3 minutes of bagwork


I was gonna do 2 "sets" (five rounders) but after the eight round my shoulders were aching and since I want to hit the weights tomorrow again (I'm still a little sore from yesterday)
I wanna be good to go! Lifting comes first!


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 Post subject: Re: Danny's Workout Log
PostPosted: Mon Oct 20, 2008 3:41 am 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
Lift on, brother!


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 Post subject:
PostPosted: Mon Oct 20, 2008 8:18 pm 
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Rabbit

Joined: Mon Oct 06, 2008 4:53 pm
Posts: 81
Location: Passau, Germany
^Thanx dude!

Mo, Oct. 20

Routine A

DB Bench Press 60 10,8,6
Deadlift 135 3x10
Lat pull ups 10, 8, 8
Leg lifts 10, 10, 8


For some reason it was pretty tough today... I had trouble keeping my grip doing deadlifts.
Guess I'll take it easy tomorrow, maybe a casual run but not more...


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 Post subject: Re: Danny's Workout Log
PostPosted: Wed Oct 22, 2008 10:05 pm 
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Rabbit

Joined: Mon Oct 06, 2008 4:53 pm
Posts: 81
Location: Passau, Germany
Tue, Oct. 21:

Just a casual run...


We, Oct. 22:

Nuttin' (I'll be back tomorrow)


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 Post subject: Re: Danny's Workout Log
PostPosted: Thu Oct 23, 2008 6:48 pm 
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Rabbit

Joined: Mon Oct 06, 2008 4:53 pm
Posts: 81
Location: Passau, Germany
Th, Oct. 23

Routine B

Squats 145 3x10
DB Bent Over Row 60 3x10
DB Military Press 45 3x10
Dips
Russian Twists
Side Bends


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 Post subject: Re: Danny's Workout Log
PostPosted: Mon Oct 27, 2008 12:34 am 
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Rabbit

Joined: Mon Oct 06, 2008 4:53 pm
Posts: 81
Location: Passau, Germany
Su, Oct. 26

Routine A

DB Bench Press 60 3x8
Deadlift 155 3x10
Lat Pullups 10, 10, 8
Abwork



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 Post subject: Re: Danny's Workout Log
PostPosted: Wed Oct 29, 2008 12:04 am 
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Rabbit

Joined: Mon Oct 06, 2008 4:53 pm
Posts: 81
Location: Passau, Germany
Tu, Oct. 28.

Routine B

Squats 145 3x10
DB Bent over rows 8/10, 9/10, 10/10
DB Military Press 50 3x10
Dips 8, 7, 6 (slow and deep)
Russian Twists 18lb. ball 10,10
Side bends 50 10,10


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 Post subject: Re: Danny's Workout Log
PostPosted: Wed Oct 29, 2008 1:11 am 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
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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