Workout Check-In Thread
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:
Each cycle was a month long and broken down as follows:
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.
Past two months, I've been doing the following pattern for my workouts:
Monday | Tuesday | Wednesday | Thursday | Friday |
---|---|---|---|---|
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 1 | Week 2 | Week 3 | Week 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.
.
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.
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.
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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- maltesephil
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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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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
Understanding in the place of indifference
Compassion in the place of cruelty
Action in the place of apathy
Peace in the place of violence
Mercy in the place of vengeance
Contact me if you like: This email address is being protected from spambots. You need JavaScript enabled to view it.
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...
Half hour of yoga
Half hour of cycling
Having an exercise bike in my living room makes things so much easier...
Understanding in the place of indifference
Compassion in the place of cruelty
Action in the place of apathy
Peace in the place of violence
Mercy in the place of vengeance
Contact me if you like: This email address is being protected from spambots. You need JavaScript enabled to view it.
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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.
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: 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.
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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