Workout Check-In Thread

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12 Jul 2016 19:06 - 12 Jul 2016 19:10 #247960 by Luthien
Replied by Luthien on topic Workout Check-In Thread
A sort of update (I guess):

Past two months, I've been doing the following pattern for my workouts:

MondayTuesdayWednesdayThursdayFriday
OH Press
- 5x15 Dips
- 5x10 Chinups
Deadlift
- 5x12 Good Mornings
- 5x15 Weighted Jackknife (25lbs)
Rest
Bench Press
- 5x15 Incline Press
- 5x10 Rows
Squat
- 5x15 Barbell Hack Squat
- 5x10 Romanian Deadlift
(Each of the main lifts follow the next table)

Each cycle was a month long and broken down as follows:
Week 1Week 2Week 3Week 4
65% x 5
70% x 3
75% x 5
40% x 5
75% x 5
80% x 3
85% x 3
50% x 5
85% x 5
90% x 3
95% x 1
60% x 5
(Each percent is based off of training max, which is 90% of raw 1RM)

I started the Smolov program two weeks ago and I added in some of what I mentioned above, if I can muster the energy and strength to add it. I mostly do Smolov in place of the squat day in the above routine and do all the other ones on off days so that I can have enough energy to do them. So, Monday, I do squats and OH press, then, Tuesday, I do the dips and chins, and so on. So far, not too bad. I'll see how it goes after four more weeks and go from there.

**Edit**
Forgot to mention that I excluded deadlifts from what I do now because it would put too much strain on me throughout the course of the program. Once I'm done, and if I'm satisfied with the results, I will resume with the previous program with added deadlifts. Depends on if my goals change.

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Last edit: 12 Jul 2016 19:10 by Luthien.

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14 Jul 2016 21:41 #248183 by Luthien
Replied by Luthien on topic Workout Check-In Thread
Yesterday, I did 5 sets of 7 squats at 75% of my 1RM. Afterwards, I did 3 sets of 3 bench presses at 70, 80, and 90%.

Today, I'll be doing 5 sets of 12 to 15 incline bench with 5 sets of 10 rows.

.

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19 Jul 2016 18:34 - 19 Jul 2016 18:34 #248587 by Luthien
Replied by Luthien on topic Workout Check-In Thread
Sunday, I did 10 sets of 3 squats @ 85%, then did 5 sets of 10 rows. I was exhausted.

Yesterday, I did 4 sets of 9 squats @ 70%, then proceeded to do overhead presses; 5 @ 75%, 3 @ 85%, and 3 @ 95%.

I feel much better today than I did yesterday. Felt pretty icky. After alternating between hot and cold in the shower, I was feeling much better and able to go to sleep properly.

.
Last edit: 19 Jul 2016 18:34 by Luthien.

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27 Jul 2016 09:21 #249566 by maltesephil
Replied by maltesephil on topic Workout Check-In Thread
I cycle regularly and save data on Strava or MapMyRide. Is it ok to post the results on here?
The following user(s) said Thank You: Luthien

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27 Jul 2016 19:27 #249666 by Luthien
Replied by Luthien on topic Workout Check-In Thread
Yup. :)

.

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07 Aug 2016 21:37 #251199 by maltesephil
Replied by maltesephil on topic Workout Check-In Thread
I did a 15.77 km Bike Ride with @MapMyRide. Check my workout! www.mapmyride.com/workout/1658620760
The following user(s) said Thank You: den385

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08 Aug 2016 08:07 #251253 by den385
Replied by den385 on topic Workout Check-In Thread
Wow, Malta! Very cool!

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20 Sep 2016 18:41 #257764 by Edan
Replied by Edan on topic Workout Check-In Thread
Bringing it back...

Half hour of yoga
Half hour of cycling

Having an exercise bike in my living room makes things so much easier...

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18 Dec 2016 13:06 #268839 by Exarchias
Replied by Exarchias on topic Workout Check-In Thread
Back.

20 x 2 x ( x 2 hands) x 4 kg biceps full swing.
20 x 1 push ups
40 x 1 air squats
20 x 1 x ( x 2 hands) x 4 kg biceps full swing.
The following user(s) said Thank You: Karen, User22414

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19 Dec 2016 20:19 #268969 by Exarchias
Replied by Exarchias on topic Workout Check-In Thread
20 x 2 x ( x 2 hands) x 4 kg biceps full swing.
20 x 1 push ups
40 x 1 air squats
20 x 2 x ( x 2 hands) x 4 kg biceps full swing.

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