QUOTE(-Dan @ Jun 21 2010, 10:45 PM)
Lol, nono, don't get it wrong, to motivate you not teasing you Dan's training (rehab) log, Note to self: Stop getting injured.
Dan's training (rehab) log, Note to self: Stop getting injured.
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Jun 21 2010, 10:48 PM
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Senior Member
3,980 posts Joined: Oct 2005 From: HeAv3N |
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Jun 22 2010, 08:11 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
QUOTE(yeah_guyz @ Jun 21 2010, 10:48 PM) Haha, just kidding around. xDDay 11 Squat: 1x20x72kg Pullovers: 1x20x17.5kg Stiff-legged deadlift: 1x15x50kg Pullovers: 1x20x17.5kg Bench press: 3x10x50kg Bent row: 3x15x40kg Military press: 3x12x15kg DBs Chin ups/pull ups: 3 x Till failure Dips: 3 x Till failure Meh, felt like crap today, so I lowered the weight and sets. This post has been edited by -Dan: Jun 24 2010, 08:44 PM |
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Jun 24 2010, 08:45 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Day 12
Squat: 1x20x75kg Pullovers: 1x20x17.5kg Stiff-legged deadlift: 1x15x60kg Pullovers: 1x20x17.5kg Bench press: 4x10x55kg Bent row: 4x15x45kg Military press: 4x12x15kg DBs Chin ups/pull ups: 3 x Till failure BW dips: 3x20/18/19 Shrugs: 5x20x25kg |
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Jun 26 2010, 04:57 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Day 13
Squat: 1x20x75kg Pullovers: 1x20x17.5kg Stiff-legged deadlift: 1x15x60kg Pullovers: 1x20x17.5kg Bench press: 4x10x55kg Bent row: 4x15x45kg Military press: 4x12x17.5kg DBs Chin ups: 3 x 20/16/13 Dips: 3 x 20/20/20 Leg press: 1x10x200kg Felt good today so I did a set of leg presses at the end. 200kg baby! |
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Jun 29 2010, 08:26 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Day 14
Squat: 1x20x77kg Pullovers: 1x20x17.5kg Stiff-legged deadlift: 1x15x60kg Pullovers: 1x20x17.5kg Bench press: 4x10x55kg Bent row: 4x15x45kg Military press: 4x12x17.5kg DBs Chin ups: 3 x 21/17/14 Weighted dips: 3 x BW + 10kg x 15/13/11 |
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Jun 29 2010, 09:11 PM
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Senior Member
3,980 posts Joined: Oct 2005 From: HeAv3N |
keep going keep going! the feel of fear of gym might come to mind real soon, but overcome it!
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Jun 29 2010, 09:51 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Not anytime soon. Heh, I look forward to getting into the gym.
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Jun 29 2010, 10:37 PM
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Senior Member
3,980 posts Joined: Oct 2005 From: HeAv3N |
great to hear that, there was 1 time i was feeling good, hence i performed 3 set of 20reps, the latic acid burn is interesting.. and the time racked the bar, i terus jatuh and lying lol. the good thing i like about 20reps is, it really helps alot in mental toughness, whenever i squat heavy, i always tell myself i can do this weight for 20reps, for sure i can do greater weight with lesser reps!
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Jun 30 2010, 05:17 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Heh, yeah. Gonna try my 5/3/1 RM after finishing the program just for the heck of it.
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Jun 30 2010, 05:35 PM
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Junior Member
406 posts Joined: Nov 2006 |
5/3/1 is great
highly programmable and have that auto regulation thing going. i.e. When u feel like shit, just go for the prescribed reps or else hit a rep PR. |
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Jun 30 2010, 05:49 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
QUOTE(ken86 @ Jun 30 2010, 05:35 PM) 5/3/1 is great I actually meant just finding out my 5,3 and 1 rep maxes on my squat. But I might consider trying the 5/3/1 program as well. xDhighly programmable and have that auto regulation thing going. i.e. When u feel like shit, just go for the prescribed reps or else hit a rep PR. This post has been edited by -Dan: Jul 1 2010, 08:38 PM |
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Jul 1 2010, 08:39 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Day 15
Squat: 1x20x77kg Pullovers: 1x20x17.5kg Stiff-legged deadlift: 1x15x65kg Pullovers: 1x20x17.5kg Bench press: 4x10x55kg Bent row: 4x15x45kg Seated DB shoulder press: 4x12x17.5kg Chin ups/pull ups: 3 x 20/15/12 Push ups/dips: 3 x 20/20/16 Shrugs: 4x10x22.5kg DBs This post has been edited by -Dan: Jul 6 2010, 09:24 PM |
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Jul 6 2010, 09:27 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Day 16
Squat: 1x20x80kg Pullovers: 1x20x17.5kg Bench press: 4x10x55kg Bent row: 4x15x45kg Seated DB press: 4x12x17.5kg DBs Chin ups/pull ups: 3 x 20/16/14 Push ups/dips: 3 x 15/17/18 Skipped deadlifts cause my back hasn't been feeling good for a couple of days. |
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Jul 8 2010, 08:48 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Day 17
Squat: 1x20x82kg Pullovers: 1x20x20kg Stiff-legged deadlift: 1x15x65kg Pullovers: 1x20x20kg Bench press: 4x10x55kg Bent row: 4x15x45kg Military press: 4x12x15kg DBs Chin ups/pull ups: 3 x 16/13/14 Dips: 3 x 18/16/19 Hanging leg raises: 3x20/17/20 This post has been edited by -Dan: Jul 10 2010, 06:27 PM |
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Jul 10 2010, 06:28 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Day 18
Squat: 1x20x85kg Pullovers: 1x20x20kg plate Stiff-legged deadlift: 1x15x65kg Pullovers: 1x20x20kg plate Bench press: 4x10x55kg Bent row: 4x15x45kg Military press: 4x12x17.5kg DBs Chin ups/pull ups: 3 x 21/17/14 Dips: 3 x 15/15/20 Leg raises: 3x20 Leg press: 1x210kgx11, 5x120kgx11/15/15/17/20 Was waiting for my friends to finish up their training so I decided to try a PR on my leg press. Heh. Then I did a couple of sets of light presses, which is where my friends started fooling around and pushing down the leg press machine. Lol. Finally finished the program. Overall I'd say it's a pretty good program to add some spice into your training and a good alternative routine to shock your body. Put on about 3kg in the past 6/7 weeks with minimum fat gain. And I feel great after each session. So yeah. This post has been edited by -Dan: Jul 13 2010, 10:22 PM |
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Jul 13 2010, 10:22 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Tuesday 13/7
Chest & Biceps Chest: Incline BP: 2x15xempty bar (warm up) 2x10x40kg 2x10x50kg Incline DB bench press: 5x10x20kg DB Flyes: 5x10x10kg Machine chest press: 5x10x140lbs DB Pullovers: 3x12x20kg Biceps: Preacher Curls: 2x10xEZ bar+10kg 2x10xEZ bar+15kg 1x10xEZ bar+10kg Hammer curls: 5x10x10kg BB Curl: 5x10x17.5kg Shrugs: 5x20x25kg Leg raises: 5x20 |
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Jul 17 2010, 06:36 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Saturday 17/7
Back & Triceps Back: Wide grip pullups: 3 x 13/12/10 2-arm DB rows: 5 x 10/10/10/12/15 x 20kg DB Pulldowns: Wide grip - 5 x 10/10/11/10/13 x 90/100/110/90/80 lbs Close grip - 5 x 10/10/10/12/15 x 80lbs Seated cable rows: 7 x 10 x 85/90/95/100/100/95/90 kg 1 x 20 x 85kg DB shrugs: 5 x 20 x 25kg Face pulls: 5 x 10/10/12/12/15 x 40kg Triceps: Close grip BP: 5 x 10/12/11/10/13 x 40kg 2-arm seated skullcrushers 5 x 10 x 22.5kg DB Machine dips: 5 x 10/10/10/11/13 x 150lbs Rope pressdowns: 5 x 10 x 50kg 1-arm tricep pulldowns: 6 x 10 x 30kg Phew, took a while to remember all that. Heh. My favourite day of the week, next to legs, just because of the volume I can get in. |
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Jul 20 2010, 09:21 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Tuesday 20/7
Leg & Shoulders Legs: Squats(smith machine): 1x15x27kg (warmup 5x10x82kg Leg press: 2x15x120kg 1x12x150kg 2x12x180kg Leg extension: 4x12x90lbs 1x15x100lbs Leg curl: 4x10x80lbs 1x13x90lbs Bulgarian split squats: 3x10x10kg DBs/arm Shoulders: Rear delt raise: 4x10x7.5kg 1x14x7.5kg Front lateral raise: 5x10x10kg supersetted with Side lateral raises: 5x10x7.5kg DB shoulder press: 5x12x15kg DBs Shrugs: 5x20x25kg Leg raises: 5x20 Felt good to get back to this kind of volume for legs after 1-2 months on the 20-rep squat program. Really got my strength up on that program. Had an interesting experience today as well. On the last rep of the first set of leg presses, my left calve suddenly cramped and my foot got stuck in the 'tip-toe' position. Struggled to lock the weight back up, then I rolled off the leg press machine holding my calve. Had to sit around for about 5 minutes to get my calve to relax before I could continue. :lol |
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Jul 27 2010, 09:07 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Tuesday 27/7
Chest & biceps. Chest Warm up: Incline bench press - 2x15xempty bar Worksets: Incline bench press: 5 x 10 x 50kg Incline DB chest press: 1 x 12 x 20kg 4 x 12 x 22.5kg Incline flyes: 6 x 10/11/10/10/12 x 10kg Plate pullovers: 4 x 10 x 20kg Machine chest press: 2 x 10 x 150lbs 3 x 12 x 110lbs Biceps Hammer curls: 5 x 10 x 12.5kg DB Preacher curls: Wide grip- 3 x 10 x EZ bar+10kg Close grip- 2 x 10 x EZ bar+10kg Concentration curls: 5 x 12 x 7.5kg DB Leg raises: 4 x 20 1 x 27 Shrugs: 4 x 20 x 25kg 1 x 25 x 25kg |
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Aug 3 2010, 09:11 PM
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Senior Member
4,382 posts Joined: Jan 2009 |
Tuesday 3/8
Chest & Biceps Chest: Incline BP: Warmup: 2 x 15 x empty bar 5 x 10 x 50kg Incline DB press: 2 x 12 x 20kg 3 x 10/10/12 x 22.5kg Incline Flyes: 5 x 10 x 10kg Biceps: Hammer curls: 2 x 10 x 15kg 1 x 5 x 15kg + 5 x 12.5kg 3 x 10 x 12.5kg Barbell curls: 10 x 20kg 10 x 22.5kg 10 x 20kg 10 x 22.5kg 5 x 30kg + 6 x 27.5kg 10 x 25kg 10 x 22.5kg 10 x 22.5kg 10 x 20kg 12 x 20kg Finally back at the gym after a week off due to my back injury acting up again, so I decided to keep things easy. Started going for chinese massages to try and do something about my back. It's been injured for over a year already and the pain hasn't gone away one bit. |
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