FRIDAY - DAY 1

WIDE GRIP LAT PULLDOWN
warm up:
66lb x 10
66lb x 10

work sets:
114lb x 10
114lb x 8
114lb x 6
94lb x 10

MACHINE PULLOVERS
130lb x 13
140lb x 8
140lb x 6
130lb x 10

SEATED CABLE ROWS
94lb x 10
94lb x 10
94lb x 8
94lb x 8

ONE ARM DB ROW
50lb x 10
55lb x 8
55lb x 10
50lb x 10

Time taken: 40 mins
Cardio: 10 mins 90 cal


Missed the whole week working out as I was very busy and couldn't eat well. Should have managed my time better. Very significant loss of endurance when you don't consume enough calories to work out. I was pretty wiped out after the 4 exercises. I didn't even bother doing my traps and calves. Gonna start getting my diet back into shape and hit it hard at the gym again with good proper form and intensity.

I was wondering why don't you do higher reps on your warm up?
You'll get better pump when you're doing the actual sets.

i'll keep that in mind the next time i workout. thanks for the heads up


actually its because i'm lazy.. but i really shouldn't be. haha

This post has been edited by kege: May 18 2008, 10:02 AM

SATURDAY - DAY 2

SMITH FLAT BENCH PRESS
Warm up: 50lb x 10

100lb x 13
120lb x 8
120lb x 5
100lb x 7

INCLINE DB BENCH PRESS
50lb x 8
50lb x 6
45lb x 6
40lb x 7

INCLINE DB FLIES
25lb x 8
25lb x 8
25lb x 8
25lb x 7

CHEST DIPS
BW x 7
BW x 6
BW x 5
BW x 5

DB SHOULDER PRESS
30lb x 9
30lb x 8
30lb x 6

Time taken: 45 mins
Cardio: none today, rushing for dinner

I cut my workout short as my bad left wrist was giving my problems and I didn't want to strain it while it's still healing. I had to use the smith today cause the bench was under maintenance. Moved the weight real slowly on the smith cause I didn't want to use momentum and let the machine do the work for me. Next workout I'll try 4Rings' advice and include 2 sets of high rep warm up before my real sets and see how I feel.

SUNDAY, MAY 19 2008 - DAY 3

SQUATS
warm up: bar x 15, 20lb x 15

90lb x 8
90lb x 8
90lb x 8 (video below)
90lb x 8

LEG PRESS
200lb x 10
200lb x 10
200lb x 10
200lb x 10

LYING LEG CURL
warm up: 40lb x 15, 40lb x 15

90lb x 12
90lb x 12
90lb x 10

time taken: 45 mins
cardio: none


I started including 2 warm up sets of 15 reps and light weight, enough to feel the blood moving around. Definitely feels better and can get pump faster. Thanks 4Rings . When I was doing my first light set of 90lb squat some guy came up to me and said my form is wrong. Something like... I think what he said was that my knees were jutting out too much in front and that it's bad for my knees. He said I'll eventually hurt my knees if I continue squatting like that. I was pretty confused cause when he demonstrated; it didn't look right to me. He told me to keep my shins upright and stick my butt out, making me bend over alot and stressing the lower back. If I strictly followed what he told me to do, I would've toppled backwards and crashed the bar for sure. Very unnatural. Weirdo. I told him that what he was showing me would be bad for your back, and trains more butt than anything else when I wanted to train my quads. He's like "yala yala correct must stress back". wtf . He said one of the personal trainers there taught him that. Because he was constantly watching me squat my sets, I didn't increase the weight as I usually would cause he wanted to see me squat properly first annoying. He had chicken feet btw. Real buff on top, but chicken feet downstairs. But he had good intentions la, so thank him anyway. I wanted to be polite, so I made use of him and asked him to take a video of one of my sets for me . Here's the video:-





Thread visitors please critic on my squat form. Is this considered A2G squat? or not low enough?

This post has been edited by kege: May 19 2008, 05:09 AM

The guy could be right on the knee part. Keeping your knees closer to your toes (knee-behind-toes) would be the better form. It felt unnatural to me too, like sticking the butt too far out (but doesn't mean it is not good).

Note the knee-toes position in the following diagrams.





The article from Bodybuilding.com is worth your time for knee-care.

This thing, has been debated till the end of time, SINCE the beginning of time.

http://cbass.com/Squats.htm

This is a weightlifting debate to the "knees over toes"

http://www.youtube.com/view_play_list?p=C03D688F10C4DE1F

Here's a load of videos about how to squat well.


To me, you need to go deeper and keep your arch tighter.
Also learn to "sit" down more. Also do more hamstring and glute stretching. Your back curves at the lowest part of the movement.
Also, learn to lower your body and get out of the "hole" quicker. It looks like you're having fun going up and down instead of executing the movement with speed on the concentric.

---

Added on May 19, 2008, 8:27 amLets discuss about the over toes, behind toes, Dr.Squat VS Olympic weightlifters article.

Point 1: Natural.

I believe, I strongly believe, the body is meant to move, naturally.
It's actually NATURAL for your body to squat with your HIPS moving downwards first. Squat without weights, NOW.

Notice you don't BEND your knees first. You can bend your knees, but within 20 seconds, the lactic acid will overflow and you can't hold the squat. However, if you sit to the back, or sit down (Sit in your squat), you can hold the position MUCH longer.

This is how I believe, is the BEST way to squat. If it FEELS natural.

Point 2: Define, KNEES over toes.

People are built differently. Some long, some shorter. IF you're a medium leg, long torso like me, it's easier to have my knees BEHIND my toes. Not optimum position, but easi'ER. Easier being the key word.
But what if you're a long leg, long torso?

How are you going to FORCE your legs to keep behind your toes, force your body to be straight not curved. Get a 6'6" fellow and tell him strictly "Go deep, chest up, high bar squat, knees behind toes" and give him his 2RM weights.

My suggestion? Get the paramedics, set the safety catch bar. He CANNOT do it. It's AGAINST his biomechanical build. Unless he's flexible'er than a gymnast, forget it.

The key here I believe, is don't purposefully throw your weight to the front, but keep your weight to the back or down (so it sits on your hips) It doesn't matter WHaT stance you're using.

I've been from super powerlifter wide, to olympic narrow, I'll tell you, the principals are the same, keep your weight back, back straight, chest up, if you need to have your knees over toes, then by all means if it's just a natural movement to you.

And go deeper please, you're looking for overall strength, go deeper. There's one more explanation to going deeper,but I'm not explaining that.

Sorry for the super long post, if you don't read it to the end, I'm not surprised.
I could go on till tmr about how I feel is the best way to squat, but you find out yourself.

Go and squat now, without the bar, but mimic the way you'd squat with a bar. Then do the same, WITH the bar.

This post has been edited by pizzaboy: May 19 2008, 08:27 AM

@kege

Try Leg Press first then Squat for a change. Warm up 2 X 15 on Leg Extension before proceeding to Leg Press. Warm up again 1 X 25 on Leg Press before doing the actual set.

not even a full parallel squat. go lower

wow. thanks for the many many replies guys!

snecx>> i don't think i can keep my knees from passing my toes. my weight will be too far behind. I tried it yesterday when the guy was teaching me. No way I could have squatted the bar without falling. But I'll try again in the mirror to make sure. Btw, the pics in your post shows a somewhat partial squat. Imagine her going A2G, I'm sure her knees will shoot forward to stabilize herself. If not sure pokkai

pizzaboy>> I agree with keeping my arch and that I should 'sit down' more. From the video it looks like I'm leaning forward a little. And I thought doing exercises with a slow and controlled pace is more effective and safer than rushing it? Not for squats? Thanks so much for the info post though and yes of course, I did read through the whole thing I'm the one who needs the info most what. Haha.

4Rings>> Sounds like a good idea. But I always make my way straight for the rack before anyone hogs it when I see it freely available Nothing's wrong with warmups doing light squats right?

jones>> okay, I'll try going lower. Thanks.


Correct me if I'm wrong guys. So I should:

1) keep my lower back arch throughout the movement
2) learn to 'sit' more so I don't lean forward too much
3) squat deeper
4) squat faster?

I'll post a hopefully corrected squat form the next time I squat. Thanks again

Maybe some of you guys could video yourselves squatting so we can compare? If it's not too much trouble.

jones>> you go to CF MV too right? I don't think I've seen you around. Maybe I don't recognize you.

This post has been edited by kege: May 19 2008, 11:46 AM

Nonono!!

Squat deper, yes of course

Squat faster, as in when you descent into your squat...control that, don't go DIVEBOMB! You'll end up having stick points all over your squats.

It's when you go up, don't go up like mak minah lembik like that, go up like you've a purpose to stand up quick. Go down, control...time to go up, EXPLODE with control. Some people mistake what I say explode, they go up until nearly tergolek fall to the front.

What I mean explode is get out of the hole, fast. When ur at the top, for what you wanna go up sumore? Jump squats ah? There's no point in overloading the strongest phase in your lift.

And here's how to handle people that bug you in the gym, tell them this;

"I'm a former weightlifter, now recuperating from a groin injury from a horrid jerk. So I think I'll squat the way I've been squatting all the while, thank you"

Settle

HAHAHAHA. I look so small they sure don't believe me la. And yeah sorry, abt the 'squat faster' I meant on going up, not the negative phase. Sorry. I guess I was overly conscious when he was video-ing me.

You should add stiff legged deadlift to your hamstring workout. Hams and Quads are different muscle group just like Biceps and Triceps.

Leg Extension is important too. You should add 2 sets of 12-15 reps after Squat and Leg Press.

Why don't you download that article.

Page 15 has some stuff about squatting, and fixing it.

The rest is about power production, speed and flexbility and how to do the lifts accurately. (olympic lifts, not lateral raises)


Attached File(s)
 Dan_John_Lifting_Frm_Ground_Up.pdf ( 677.89k ) Number of downloads: 18

MV CF power rack? u can meet jones for more guidance in squatting and more . Lets meet up 1 day heh.

haha. sure! just pm me or something. but i'm just a beginner, quite malu

FRIDAY, 23/5/2008 - SHOULDERS AND UPPER ARMS

SEATED BENT OVER LATERAL RAISES
Warm up: 2 slow sets of 5lb x 20

15lb x 15
15lb x 15
15lb x 15
15lb x 15

SEATED DUMBBELL PRESS
Warm up: 15lb x 15

25lb x 10
30lb x 8
30lb x 7
25lb x 7

STANDING DB LATERAL RAISES
15lb x 15
15lb x 15
15lb x 15
15lb x 15

supersetted with:

STANDING ALTERNATING DB FRONT RAISES
15lb x 15
20lb x 8
15lb x 12
15lb x 12

finished with burns: 25lbs held to hip height for 30 seconds


warmed up upper arms with:
Cable Curls: 2 slow sets of 15lb x 15
Tricep Pushdowns: 2 slow sets of 25lb x 20

EZ BARBELL CURLS (weight of plates only)
20lb x 9
20lb x 8
20lb x 8
20lb x 7

supersetted with:

CGBP
50lb x 12
50lb x 12
50lb x 8
50lb x 9

SEATED INCLINE HAMMER CURLS
20lb x 10
20lb x 8
20lb x 8
20lb x 9

supersetted with:

TRICEP DIPS
BW x 8
BW x 7
BW x 7
BW x 8

time taken: 1 hr 15 mins


Decided to include shoulders today cause I didn't manage to work them properly this week. Not as strong today but a good workout nevertheless. Decreased the weights I normally use because I benched and did some laterals at the uni gym yesterday with a friend for fun . Plus, I've started doing my reps slowly and concentrating on each and every rep rather than just getting through the set. Muscles trained were fully fatigued and pumped towards the end of the workout. I probably won't keep up with my standard workout routines these few weeks as I'll be busy with exams. Hope I don't lose that much strength

This post has been edited by kege: May 24 2008, 05:55 AM

squats considered ATG once hamstring touch the calves no?


Chow

Not everybody has that amount of flexibility. Some of us have hamstring muscles which are too big and obstruct the maximum ROM.

Some will nvr really go ATG, but they're already sitting on the upper part of the calves. However hamstring and glute stretching can help go lower.

A2G or not, at least i'm squatting still stimulate my quads