***ocmfII's various log***
- Thread starter -G$-
- Start date
i don't run as much as i used to. when i switched lifting routines i added a lot of volume and the simplest answer is i don't have the time/energy/juice left in my legs after lifting to keep up w it as well as i used to.
from what i've read and understand about cardio, sprints are the most efficient workout for my body, goals and routine.
that being said when it's nice outside i still try and get at least 1 decent outdoor run in a week. the sprints give me a good ass kicking, but there's something to be said about zoning out to a nice, peaceful outdoor run.
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Wednesday 5pm: Cardio
outdoor run, 4.5miles, ~38 mins
run was great last night but i think i'm gonna take the rest of the week of from lifting and just use this week to deload. it's tough for me to mentally accept that my body probably needs it but i'm already half way thru the week so fukk it. i may do another day or 2 of outdoor running but i'm pretty sure i'm going to skip the weights til monday.
i don't run as much as i used to. when i switched lifting routines i added a lot of volume and the simplest answer is i don't have the time/energy/juice left in my legs after lifting to keep up w it as well as i used to.
from what i've read and understand about cardio, sprints are the most efficient workout for my body, goals and routine.
that being said when it's nice outside i still try and get at least 1 decent outdoor run in a week. the sprints give me a good ass kicking, but there's something to be said about zoning out to a nice, peaceful outdoor run.
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Between SOHH and here I have been slowly picking up on that in regards to sprints.
I'm still trying to figure out the best combo for me but outside of trying to complete this 10K next month I'm going to throttle back on distance running. I've been incorporating more hills into my running and that seems to give better gains cardio wise. Big picture I might just transition to running amile for a warm up and trying to incorporate sprints/hills for the rest of the cardio. I still have to find a way to incorporate some strength training as well
Preciate the info sir
Friday 5pm: Cardio
outdoor run, 4.5miles, ~38 mins
Sunday 9am: Cardio
outdoor run, 4.2miles, ~36 mins
took all of last week of from the weights. gonna jump back in today (missed yesterday because of memorial day). looking forward to a fresh start.
outdoor run, 4.5miles, ~38 mins
Sunday 9am: Cardio
outdoor run, 4.2miles, ~36 mins
took all of last week of from the weights. gonna jump back in today (missed yesterday because of memorial day). looking forward to a fresh start.
Tuesday 11am: Lower Body Power Day
Squats: warmup 135x8, 225x5, 295x2, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 385x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8
Lying leg curls: 180x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8
i felt a bit weak and very tight in my hip flexors squatting today. i normally get a good 3 reps in at 295 on my second set but i barely got up for the second rep today. dl's didn't feel as rough though. all around a decent first day back after the week off.
Squats: warmup 135x8, 225x5, 295x2, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 385x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8
Lying leg curls: 180x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8
i felt a bit weak and very tight in my hip flexors squatting today. i normally get a good 3 reps in at 295 on my second set but i barely got up for the second rep today. dl's didn't feel as rough though. all around a decent first day back after the week off.
have you tracked weight or muscle size throughout your training?
im doing monthly myotape measurements to see if im gaining in places
curious to see how PHAT has been treating you, in the mirror i see it for myself
im doing monthly myotape measurements to see if im gaining in places
curious to see how PHAT has been treating you, in the mirror i see it for myself
i weigh myself every here and there. my weight doesn't fluctuate too much. i'm usually always somewhere in 190ish to 195ish range. and i've never really measured muscle size. i mostly just go by what i see in the mirror and how much weight i move.
i'm gonna update last week's workouts in a little while. was out of the office most of last week so i wasn't really near a computer for much of it. just settling back in now.
Wednesday 8am: Cardio
30 mins, interval sprints, treadmill
Thursday 11am: Back and Shoulders Hypertrophy Day
Underhand grip BB rows: 135x8 warmup, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 7, 6
Rack chins: 35#db 3x8
Seated cable row: 150x3x12
Dumbbell rows: 75#db 3x10
Reverse flies machine: 115x3x10
Smith machine overhead press: 105x10 warmup, 125x10, 145x8, 165x6
Front bb raises on incline bench: 45#bb 3x10
Lateral cable raises: 20#x3x10 (per side)
Friday 8am: Lower Body Hypertrophy Day/Abs
Squats: 135x8 warmup, 225x6x5
Hack squats: 205x3x8
Romanian deadlifts: 205x3x8
Leg presses: 320x2x15
Leg extensions: 180x3x12
Lying leg curls: 150x3x12
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x8
10 mins, ab wheel work
Saturday 8am: Cardio/Chest and Arms Hypertrophy Day
20 mins, incline walk on treadmill
Flat BB press: warmup 135x8, 225x6x5
Incline BB press: 185x 8, 8, 6
Decline BB press: 185x3x10
Machine flies: 190x3x10
Standing cambered bar curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 9, 8, 8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x 10, 9, 9
Cable kickbacks: 20x3x10
Sunday: off
30 mins, interval sprints, treadmill
Thursday 11am: Back and Shoulders Hypertrophy Day
Underhand grip BB rows: 135x8 warmup, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 7, 6
Rack chins: 35#db 3x8
Seated cable row: 150x3x12
Dumbbell rows: 75#db 3x10
Reverse flies machine: 115x3x10
Smith machine overhead press: 105x10 warmup, 125x10, 145x8, 165x6
Front bb raises on incline bench: 45#bb 3x10
Lateral cable raises: 20#x3x10 (per side)
Friday 8am: Lower Body Hypertrophy Day/Abs
Squats: 135x8 warmup, 225x6x5
Hack squats: 205x3x8
Romanian deadlifts: 205x3x8
Leg presses: 320x2x15
Leg extensions: 180x3x12
Lying leg curls: 150x3x12
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x8
10 mins, ab wheel work
Saturday 8am: Cardio/Chest and Arms Hypertrophy Day
20 mins, incline walk on treadmill
Flat BB press: warmup 135x8, 225x6x5
Incline BB press: 185x 8, 8, 6
Decline BB press: 185x3x10
Machine flies: 190x3x10
Standing cambered bar curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 9, 8, 8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x 10, 9, 9
Cable kickbacks: 20x3x10
Sunday: off
Monday 5pm: Upper Body Power Day
Pendlay rows: warmup 135x8, 225x3x5
Weighted Pull ups: bw+45# 6, 5, 5
Rack chins: 45#dbx3x8
Flat BB bench: 135x8 warmup, 225x5, 275x3, 295x1
Weighted dips: bw+60#x3x8
Seated db shoulder press: 65#dbs 6, 6, 5
Preacher curls: 95x3x7
Skull crushers: 95x3x8
Pendlay rows: warmup 135x8, 225x3x5
Weighted Pull ups: bw+45# 6, 5, 5
Rack chins: 45#dbx3x8
Flat BB bench: 135x8 warmup, 225x5, 275x3, 295x1
Weighted dips: bw+60#x3x8
Seated db shoulder press: 65#dbs 6, 6, 5
Preacher curls: 95x3x7
Skull crushers: 95x3x8
Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 295x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 385x2
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8
Lying leg curls: 185x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8
great fukkin session last night
last week i lost that third rep on my second working set of squats, but i beasted thru it again yesterday. finally got a second rep on usual 1rm deads. bumped up those lying leg curls 5 lbs from last week.
i've got that feeling back brehs
Squats: warmup 135x8, 225x5, 295x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 385x2
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8
Lying leg curls: 185x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8
great fukkin session last night
last week i lost that third rep on my second working set of squats, but i beasted thru it again yesterday. finally got a second rep on usual 1rm deads. bumped up those lying leg curls 5 lbs from last week.
i've got that feeling back brehs
say breh, do you have this machine at your gym?
say breh, do you have this machine at your gym?
at the location i frequent most (closest to my office), yeah they have it. you been using it?
Yeah I guarantee this will help skyrocket your squats, as well as develop your quads
even more. Going atg on this machine is pretty much equivalent to doing atg barbell
squats. The best part is you can add more weight freely, and have a better safety net in place.
It's a
/ situation
even more. Going atg on this machine is pretty much equivalent to doing atg barbell
squats. The best part is you can add more weight freely, and have a better safety net in place.
It's a
/ situationYeah I guarantee this will help skyrocket your squats, as well as develop your quads
even more. Going atg on this machine is pretty much equivalent to doing atg barbell
squats. The best part is you can add more weight freely, and have a better safety net in place.
It's a
i'm gonna try using this on fri for squats on hypertrophy day
Fa sho, see how you like it. I fell in love with it after my second set.
( had to get the form down) I also use this machine for calf raises. I loaded it up six
plates yesterday. I definitely recommend this for anyone, but remember to go ATG.
Otherwise you're just cheating yourself
( had to get the form down) I also use this machine for calf raises. I loaded it up six
plates yesterday. I definitely recommend this for anyone, but remember to go ATG.
Otherwise you're just cheating yourself