I'd appreciate it Der, thanks.
Phate's Journal
- Thread starter Phate89
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I'd appreciate it Der, thanks.
B1
Front Squats 4 x 10
SLDL 4 x 10
Hanging leg raises/knee raises 4 x 12
weighted lunges 3 x 20
weighted sit up
weighted crunch
It was my first time actually performing a cardio session in the rain, and i loved it. I loved the feeling of running through the puddles, the rain on my face, and the cold wind. It felt awesome. Felt even better once i jumped into the hot shower.
Now I see why FF does this stuff!
Front Squats 4 x 10
SLDL 4 x 10
Hanging leg raises/knee raises 4 x 12
weighted lunges 3 x 20
weighted sit up
weighted crunch
It was my first time actually performing a cardio session in the rain, and i loved it. I loved the feeling of running through the puddles, the rain on my face, and the cold wind. It felt awesome. Felt even better once i jumped into the hot shower.
Now I see why FF does this stuff!
Phate you continue strong.
Your willpower will never steer you wrong.
Phate you are smart.
Your heart will never depart.
You have internal spirit and will always be near it
Rejoice in your new found inspiration. Its your innovation sensation for consistency creation.
YOU ROCK and you know it.
From my heart to yours. Phate be proud with all you have accomplished!
====================================
I got busy yesterday, I plan to post your specific tribute soon to the COL.
You are a special young man, and have alot to be proud of.
Best wishes in all that you do in life, in fitness, and within your personal spirit,
Chillen
Your willpower will never steer you wrong.
Phate you are smart.
Your heart will never depart.
You have internal spirit and will always be near it
Rejoice in your new found inspiration. Its your innovation sensation for consistency creation.
YOU ROCK and you know it.
From my heart to yours. Phate be proud with all you have accomplished!
====================================
I got busy yesterday, I plan to post your specific tribute soon to the COL.
You are a special young man, and have alot to be proud of.
Best wishes in all that you do in life, in fitness, and within your personal spirit,
Chillen
Thanks for the post Chillen
A2
I am starting a new strength training phase, keeping most of my lifts in the 1-6rep range.
Military Press(115[+20]) 1x3 1x2 1x3 2x2
Weighted Chins(+20) 1x4 1x3 1x3
superset
Curls 3 x 10
BO Row 5 x 5
Bench 3 x 10 1 x 8
Weighted Dips (+20lbs) 5 x 5
I have a funny little thing happen a couple minutes ago. I got out of the shower, was posing in the mirror. My dad walks in the bathroom, notices me posing, and the progress i've made, and we start joking around. I tell him it's gonna take years to reach my ultimate goal, and he starts telling me if I want to start taking steroids he'll support me and even help me get them ...lol..., i just laughed it off, but i think he was serious. hehe.
As for the workout, it felt more intense keeping my reps in 1-6. Good workout.
PWO: can of tuna, banana.
A2
I am starting a new strength training phase, keeping most of my lifts in the 1-6rep range.
Military Press(115[+20]) 1x3 1x2 1x3 2x2
Weighted Chins(+20) 1x4 1x3 1x3
superset
Curls 3 x 10
BO Row 5 x 5
Bench 3 x 10 1 x 8
Weighted Dips (+20lbs) 5 x 5
I have a funny little thing happen a couple minutes ago. I got out of the shower, was posing in the mirror. My dad walks in the bathroom, notices me posing, and the progress i've made, and we start joking around. I tell him it's gonna take years to reach my ultimate goal, and he starts telling me if I want to start taking steroids he'll support me and even help me get them ...lol..., i just laughed it off, but i think he was serious. hehe.
As for the workout, it felt more intense keeping my reps in 1-6. Good workout.
PWO: can of tuna, banana.
So you and your dad always hang out in the nude?
naah, he just want's his son to have a decent pair of bitch tits the next time they hang out in the nude
Nah, I don't need gear at my age.
It's funny..because my Dad looks like him LOL
"You got arms Phate! He's got spaghetti arms!"
I have nothing to say. I just wanna eat my cake.
Nah, I had a towel on.
After watching all those motivational bodybuilding/strength videos, i was pumped and wanted to do something new.
Since it was more of a cardio day, i set my sights in climbing the mountain that's next to my house. I created a tight playlist from songs from alot of the videos, and went out running. it was pretty intense, i was able to go about a quarter of a mile up into the mountains, might not sound like much, but they were very very steep, muddy, rocky hills. So it was hard on the legs. When i reached the top of one hill, i'd rest, and enjoy the view. And then find another hill to keep on going up, eventually i had a spectacular view of the city.
Then it started sprinkling/raining, and i decided to come on down. But the ground was already wet, and now that it was getting wetter i had to be careful on the way down going down those steep hills.
Once i got down, i started jogging around around the valleys, jumping over fences, running up more hills, etc.
Felt awesome.
Since it was more of a cardio day, i set my sights in climbing the mountain that's next to my house. I created a tight playlist from songs from alot of the videos, and went out running. it was pretty intense, i was able to go about a quarter of a mile up into the mountains, might not sound like much, but they were very very steep, muddy, rocky hills. So it was hard on the legs. When i reached the top of one hill, i'd rest, and enjoy the view. And then find another hill to keep on going up, eventually i had a spectacular view of the city.
Then it started sprinkling/raining, and i decided to come on down. But the ground was already wet, and now that it was getting wetter i had to be careful on the way down going down those steep hills.
Once i got down, i started jogging around around the valleys, jumping over fences, running up more hills, etc.
Felt awesome.
But only for a minute........... Ok I will stop now. Did your dad ever throw some tin around?
No, not a weight lifter. But he was a professional soccer player for a while and played for the national team, but then injured his back and back then they didn't have the medical treatments they had today.
OK, I see what we are looking at now.
I think the smartest route to go is to do the first one or 2 exercises with the lower reps and higher sets. Then increase the reps from exercise to exercise after that.
So the above workout might look like -
MP - 6 sets 3 reps
Weighted Chins - 6 sets 3 reps
BO Row 5 sets 10 reps
Bench - 4 sets 12 reps
Curls 3 sets 15 reps
Weighted Dips 2-3 sets 20 reps
This way you have a progression from strength training to base training. You know there is nothing left out.
Oh,
Super awesome on the mountain training yesterday.
B2
Back Squats 1 x 45 seconds ( 32 reps )
Front Squats 1 x 35 seconds ( 23 reps )
RDL 3 x 10
Leg Raises 4 x 15
Calve raises 3 x 10
Weighted crunches
weighted half sit ups
Well, i seriously underestimated how hard those squats were gonna be. so much for "ill start off with 90 seconds". I dare anyone try that...
Gonna have a cardio session later tonight.
I see your point but:
1. I've been doing higher rep rows for a long time now, and have stopped progressing with it really, so i was hoping if i do lower reps, good form, heaver weight. it would let me overcome this strength barrier
2. When i did body weight dips, i could only do around 4 x 11, around there.
and my main goal at the moment is strength development, and retainment of all muscle gained, you still think i should keep my dips/rows in higher rep range?
Back Squats 1 x 45 seconds ( 32 reps )
Front Squats 1 x 35 seconds ( 23 reps )
RDL 3 x 10
Leg Raises 4 x 15
Calve raises 3 x 10
Weighted crunches
weighted half sit ups
Well, i seriously underestimated how hard those squats were gonna be. so much for "ill start off with 90 seconds". I dare anyone try that...
Gonna have a cardio session later tonight.
I see your point but:
1. I've been doing higher rep rows for a long time now, and have stopped progressing with it really, so i was hoping if i do lower reps, good form, heaver weight. it would let me overcome this strength barrier
2. When i did body weight dips, i could only do around 4 x 11, around there.
and my main goal at the moment is strength development, and retainment of all muscle gained, you still think i should keep my dips/rows in higher rep range?
Geez I know his pain, at the end of 05 I was playing semi pro and was four weeks out from an all whites selection camp (NZ national team) I fractured my ankle and wrecked all the nerves ligaments etc. I still play division one but ill never make a national or semi pro team again.
You can still do the lower reps and heavier weight. More reps are also needed. Remember that your base is built like this.
GPP...................................................................
Muscle Hypertrophy.......................
Nervous System Efficiency...
GPP is the most important and largest base for strength.
Muscle hypertrophy is the next layer of the pyramid.
Nervous system efficiency is the final and top of the pyramid.
Lower reps train mostly nervous system efficiency. If done exclusively you will start losing some of your base, causing stagnation.
Also know that high reps and low reps are not an all or nothing situation. You can get the results of both without losing the effect of one or the other if your strength program is well rounded.
So use both high and low reps if you find that works for you. I like higher reps with rows. They are not a "grind out another rep" exercise like bench or squat. I have found that doing too few reps is not as productive as higher reps for that exercise.
Work up to 20 reps. If you double the number of reps in that exercise you will realize strength gains in other exercises.
I like to categorize exercises based upon primary exercises and assistance exercises.
Your primary exercises are different types of squats, deadlifts, bench presses, and overhead presses. (cleans, snatches, if you are into that kind of thing) These are exercises that can generally be done in lower rep ranges.
Your assistance exercises are rows, dips, rdl's, really any exercises that assist the primary exercises. These are exercises that are generally done in higher rep ranges.
That seems to be a very efficient way to build out training programs. Nothing is written in blood of course and it will more than likely be some sort of variation from the above that will work best for you. Some like their different rep ranges to be on different days, some on the same days. There are a lot of ways to get everything in.
Those guidelines are a good place to start though.
You will retain and or increase muscle better using a variety of rep ranges.
Yea, his back healed but he couldn't play pro anymore. though it doesn't matter, not long after that happened the soviet union invaded Afghanistan and they had to flee to Germany with nothing, so meh.
Thanks, didn't know about some of that.
A1
Military Press 7 x 4
Weighted Pull ups (10lbs) 4 x 5 , 1 x 4
BO row 5 x 10
Bench 4 x 10
Dips 4 x 11
Skull crushers 3 x 13
curls 3 x 15
I took your advice and used all rep ranged georgen, as you can see the reps were increased in order.
No cardio session tonight
Notes:
1. Military press, on my last session i used 115lbs, but struggled to get 3 reps consistently and could only get 2 reps mostly, so this session i lowered it by 10lbs and was able to consistently get 4 reps, and it felt like 4 reps was perfect because i couldn't get 1 rep higher even if i tried. Will probably try increasing it by one rep next session.
2. BO row, it seems that for a long time i couldn't put my ego aside, and i've been performing them with heavier weights that screwed up my form to the point where i would dip my shoulders, and use a lot of momentum. Today I lowered the weight, and even though it felt lighter on my arms, i felt it a bit more in my back.
PWO: 8oz of chicken breast :jump1:
P.S I'd appreciate it if you Georgen could periodically browse my journal and continue to critique my workouts, your advice is highly appreciated.
Double P.S: Forgot to mention that i'm also going to start training to help me get ready for some olympic lifts, i will look up some more youtube videos on "high cleans" which should in the future aid me with power cleans......though i think doing free weight squats have really helped, because to do front squats i have to do a semi clean of the weight on my shoulders.
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