Danny1611124300 Posted October 16, 2008 Share Posted October 16, 2008 Wed, Oct 15 2008 After warming up I did 5 x 3 minutes of bag work. 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 side20 pushups5 burpees I did this drill twice (should have done it at least 5 times) Link to comment Share on other sites More sharing options...
LocalBrada Posted October 16, 2008 Share Posted October 16, 2008 Twice is better than zero =). Hey welcome to vbbf! Good luck with the workouts. Link to comment Share on other sites More sharing options...
Danny1611124300 Posted October 17, 2008 Author Share Posted October 17, 2008 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 repsDeadlift 135 lb. 3x 10 reps (still going easy on this one in fear of back pain)Lat pull ups (narrow grip) 10 8 6 repsAb work Feel free to comment and ask questions... Link to comment Share on other sites More sharing options...
LocalBrada Posted October 18, 2008 Share Posted October 18, 2008 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. Link to comment Share on other sites More sharing options...
Gaia Posted October 18, 2008 Share Posted October 18, 2008 How do you do your lat pull ups? Bar across the door? Link to comment Share on other sites More sharing options...
Guest Posted October 18, 2008 Share Posted October 18, 2008 Roundhouse kicks? Are you into martial arts? Link to comment Share on other sites More sharing options...
Danny1611124300 Posted October 19, 2008 Author Share Posted October 19, 2008 @ 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 mepitying 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 warmwhen 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 lastyears) the way it is... Ok, today's routine: Saturday, Oct. 18 Routine B Squats 3x10 145DB Bent Over Row 3x10 55DB Military Press 3x10 45Dips 3x10 Bodyweight(?)Abwork 2 sets of leg raises, 2 sets of Russian Twists and 2 sets of side bends Link to comment Share on other sites More sharing options...
Danny1611124300 Posted October 19, 2008 Author Share Posted October 19, 2008 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! Link to comment Share on other sites More sharing options...
LocalBrada Posted October 20, 2008 Share Posted October 20, 2008 Lift on, brother! Link to comment Share on other sites More sharing options...
Danny1611124300 Posted October 21, 2008 Author Share Posted October 21, 2008 ^Thanx dude! Mo, Oct. 20 Routine A DB Bench Press 60 10,8,6Deadlift 135 3x10Lat pull ups 10, 8, 8Leg 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... Link to comment Share on other sites More sharing options...
Danny1611124300 Posted October 23, 2008 Author Share Posted October 23, 2008 Tue, Oct. 21: Just a casual run... We, Oct. 22: Nuttin' (I'll be back tomorrow) Link to comment Share on other sites More sharing options...
Danny1611124300 Posted October 23, 2008 Author Share Posted October 23, 2008 Th, Oct. 23 Routine B Squats 145 3x10DB Bent Over Row 60 3x10DB Military Press 45 3x10DipsRussian TwistsSide Bends Link to comment Share on other sites More sharing options...
Danny1611124300 Posted October 27, 2008 Author Share Posted October 27, 2008 Su, Oct. 26 Routine A DB Bench Press 60 3x8Deadlift 155 3x10Lat Pullups 10, 10, 8Abwork Link to comment Share on other sites More sharing options...
Danny1611124300 Posted October 29, 2008 Author Share Posted October 29, 2008 Tu, Oct. 28. Routine B Squats 145 3x10DB Bent over rows 8/10, 9/10, 10/10DB Military Press 50 3x10Dips 8, 7, 6 (slow and deep)Russian Twists 18lb. ball 10,10Side bends 50 10,10 Link to comment Share on other sites More sharing options...
LocalBrada Posted October 29, 2008 Share Posted October 29, 2008 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. Link to comment Share on other sites More sharing options...
Danny1611124300 Posted October 31, 2008 Author Share Posted October 31, 2008 (edited) 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 muchthough 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 raises2 sets of situps Edited October 31, 2008 by Danny Link to comment Share on other sites More sharing options...
Danny1611124300 Posted October 31, 2008 Author Share Posted October 31, 2008 Doublepost! Link to comment Share on other sites More sharing options...
Danny1611124300 Posted November 3, 2008 Author Share Posted November 3, 2008 Su, Nov. 1 Routine B Squats 155 (3x10)DB Bent Over Rows 65 (3x10)DB Military Press 50 (10, 8, 9) Dips (3x10)Leg Raises Link to comment Share on other sites More sharing options...
Danny1611124300 Posted November 5, 2008 Author Share Posted November 5, 2008 Tu, Nov. 4 Routine A DB Bench Press 60 (10,7,7)Deadlifts 155 (3x10)Lat Pullups (3x10)Leg raises (3x10) Link to comment Share on other sites More sharing options...
Danny1611124300 Posted November 7, 2008 Author Share Posted November 7, 2008 Tue, Nov. 6 Routine B Squats 165 (3x100)DB Military Press 50 (3x10)DB Bent over row 70 (8/10, 10, 10)Dips BW (3x10)Russian Twists Side Bends Link to comment Share on other sites More sharing options...
Danny1611124300 Posted November 11, 2008 Author Share Posted November 11, 2008 Su, Nov 9 Routine A DB Bench Press 60 (10, 10, 8 ) Deadlift 165 (3x10)Lat Pull ups (3x10)Abwork Link to comment Share on other sites More sharing options...
LocalBrada Posted November 11, 2008 Share Posted November 11, 2008 Question, how long is it taking to do routine A? Also are you doing any stretching or cardio warm up? Just interested. Link to comment Share on other sites More sharing options...
Danny1611124300 Posted November 14, 2008 Author Share Posted November 14, 2008 (edited) 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 November 16, 2008 by Danny Link to comment Share on other sites More sharing options...
Danny1611124300 Posted November 14, 2008 Author Share Posted November 14, 2008 Th, Nov. 13 Routine A DB Bench Press 60 (10,8,7)Deadlifts 175 (3x10)Lat pull ups (3x10)Leg raises (4x10) Link to comment Share on other sites More sharing options...
Danny1611124300 Posted November 16, 2008 Author Share Posted November 16, 2008 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 poundbench press. Link to comment Share on other sites More sharing options...
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