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Started By
Message
re: Daily Strength Check-In
Posted on 5/1/18 at 3:27 pm to JamesLang
Posted on 5/1/18 at 3:27 pm to JamesLang
I am 5' 7.5" and weigh 126 pounds (ordinarily 119 pounds).
My strength training mirrors light weight lifting physical therapy prescribed by my medical teams following my being injured in the line of duty ("ILOD").
I thought to strengthen up for the yard work season; so, I increased my barbell by 2.5 pounds to 14.5 pounds total (weight plates, bar, and collars). (My dumbells are only collared due to ILOD.)
That strengthened me, but bulked my physique to my displeasure.
Luckily, another semi-retired officer volunteered to cut and edge my yard(s) for an obscenely low price; which, that will be less than the price of a new size 5 wardrobe to replace my normal unbulked [sic] size 4 wardrobe.
Now, I am in the process of a kinesiology thing called D E T R A I N I N G:
LINK
It's a gamble; at best, I don't know if I can rid the bulk in enough time to avoid apportioning funds for a new wardrobe or not. At worst, I am planning to use this period to focus on f o r m to sculpture some specific muscles of my physique.
Your post was edited on 4/30 at 8:23 pm:
One thing for sure, I may not maintain and build my strength at the 12 pound suggestions of my doctor's. Yet, I'm still stronger than the eight (8) pound limit of the onset of my ILOD.
My strength training mirrors light weight lifting physical therapy prescribed by my medical teams following my being injured in the line of duty ("ILOD").
I thought to strengthen up for the yard work season; so, I increased my barbell by 2.5 pounds to 14.5 pounds total (weight plates, bar, and collars). (My dumbells are only collared due to ILOD.)
That strengthened me, but bulked my physique to my displeasure.
Luckily, another semi-retired officer volunteered to cut and edge my yard(s) for an obscenely low price; which, that will be less than the price of a new size 5 wardrobe to replace my normal unbulked [sic] size 4 wardrobe.
Now, I am in the process of a kinesiology thing called D E T R A I N I N G:
LINK
It's a gamble; at best, I don't know if I can rid the bulk in enough time to avoid apportioning funds for a new wardrobe or not. At worst, I am planning to use this period to focus on f o r m to sculpture some specific muscles of my physique.
Your post was edited on 4/30 at 8:23 pm:
One thing for sure, I may not maintain and build my strength at the 12 pound suggestions of my doctor's. Yet, I'm still stronger than the eight (8) pound limit of the onset of my ILOD.
Posted on 5/1/18 at 3:35 pm to Lobo Apple Sauce
I don't know what to think about your post.
Posted on 3/25/19 at 11:57 am to Lobo Apple Sauce
This topic will be interesting to me I am interested in a set of forces I will just start working in this direction.
Posted on 2/16/20 at 10:11 pm to Lobo Apple Sauce
Dumbbell Bench
Set 1 at 50% – 1 set of 5 reps 65 lbs
Set 2 at 60% – 1 set of 5 reps 70 lbs
Set 3 at 70% – 1 set of 5 reps 75 lbs
Set 4 at 80% – 1 set of 5 reps 80 lbs
Set 5 at 90% – 1 set of 5 reps 85 lbs
Set 6 at 100% – 1 set of 5 reps 90 lbs
Bonus round 3 reps, 95 lbs
Incline Dumbbell Press – 3 sets of 8 reps 80 lbs
Dips – 3 sets of 10 reps
Pullups – 3 sets of 5 reps
Pendlay Rows – 3 sets of 10 reps, 95 lbs
Stairmaster, 20 mins
Set 1 at 50% – 1 set of 5 reps 65 lbs
Set 2 at 60% – 1 set of 5 reps 70 lbs
Set 3 at 70% – 1 set of 5 reps 75 lbs
Set 4 at 80% – 1 set of 5 reps 80 lbs
Set 5 at 90% – 1 set of 5 reps 85 lbs
Set 6 at 100% – 1 set of 5 reps 90 lbs
Bonus round 3 reps, 95 lbs
Incline Dumbbell Press – 3 sets of 8 reps 80 lbs
Dips – 3 sets of 10 reps
Pullups – 3 sets of 5 reps
Pendlay Rows – 3 sets of 10 reps, 95 lbs
Stairmaster, 20 mins
Posted on 1/20/21 at 2:01 pm to Lobo Apple Sauce
Climbed up to a flat bench single at 285 followed by 3x8 at 195 on incline bench.
Climbing back on the horse and getting my overall strength back up.
Climbing back on the horse and getting my overall strength back up.
This post was edited on 1/20/21 at 2:02 pm
Posted on 4/4/22 at 7:48 am to Lobo Apple Sauce
Did some snatches for the first time in a while.
Climbed to 155 but, after that, kept missing the correct OH position and bailed.
It’s been a while since I’ve done anything over 95.
Climbed to 155 but, after that, kept missing the correct OH position and bailed.
It’s been a while since I’ve done anything over 95.
Posted on 4/5/22 at 9:36 am to Lobo Apple Sauce
Stated a bench program again, but need to get this right shoulder needled before the next workout.
Bench: 215x8, 220x8, 220x7, 215x8
Incline DB pullovers: 65x8, 70x8, 75x8
Wide Grip Upright Rows: 80x8, 90x8x2
Seated Machine Side Raise: 90x8, 100x8, 110x8
Seated Shoulder Press: 80x8, 90x8, 100x8
Worked on some outdoor projects this past weekend, with a drill in less than ideal positions, and it irritated my shoulder.
Bench: 215x8, 220x8, 220x7, 215x8
Incline DB pullovers: 65x8, 70x8, 75x8
Wide Grip Upright Rows: 80x8, 90x8x2
Seated Machine Side Raise: 90x8, 100x8, 110x8
Seated Shoulder Press: 80x8, 90x8, 100x8
Worked on some outdoor projects this past weekend, with a drill in less than ideal positions, and it irritated my shoulder.
Posted on 5/6/22 at 8:21 am to Lobo Apple Sauce
Missed a week and a half of benching and I was down 5 lbs on 4A.
Flat: 230x8, 235x8, 235x7, 235x7
Incline DB Pullovers: 90x8, 95x8, 100x8
Wide Grip Upright Rows: 90x8, 100x8x2
Machine Lateral Raise: 110x8, 120x8x 130x8
Machine Shoulder Press: 110x8, 120x8, 130x8
I was hoping to move up to 245 on Flat for 8 but taking a 10 day break slightly affected my lifts.
Hoping to get to 250-255x8 by the end of this 6 week program.
Flat: 230x8, 235x8, 235x7, 235x7
Incline DB Pullovers: 90x8, 95x8, 100x8
Wide Grip Upright Rows: 90x8, 100x8x2
Machine Lateral Raise: 110x8, 120x8x 130x8
Machine Shoulder Press: 110x8, 120x8, 130x8
I was hoping to move up to 245 on Flat for 8 but taking a 10 day break slightly affected my lifts.
Hoping to get to 250-255x8 by the end of this 6 week program.
Posted on 7/26/22 at 8:17 pm to Lobo Apple Sauce
Back in the gym after a vacation break..
Strength (recovery)
5 min X 4 rounds
500M Row
20 WallBalls 20/14
5 deadlifts 30%/40/40/50
12 min AMRAP
30 Russian KB swings 70/53
20 sit-ups
10 TTB
First day back in 11 days
Finished at 225 on deadlift. The humidity made the row feel like arse in the 3rd and 4th rounds
2 + 10 Rx on the AMRAP.
Today’s lunch at 5 Guys wanted to make an appearance.
Strength (recovery)
5 min X 4 rounds
500M Row
20 WallBalls 20/14
5 deadlifts 30%/40/40/50
12 min AMRAP
30 Russian KB swings 70/53
20 sit-ups
10 TTB
First day back in 11 days
Finished at 225 on deadlift. The humidity made the row feel like arse in the 3rd and 4th rounds
2 + 10 Rx on the AMRAP.
Today’s lunch at 5 Guys wanted to make an appearance.
This post was edited on 7/26/22 at 8:19 pm
Posted on 8/15/22 at 10:11 pm to Lobo Apple Sauce
Tweaked a knee this past weekend so I planned on taking it easy..
AM: 2.5 miles on an elliptical in the garage
Lunch:
Climb to a heavy back squat double, followed by one set of back squat x20.
Finished at 275x2 (stayed light)
155x20 stayed light here, too.
15 min cap
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal Row
WallBalls 20/14
KB Swings 53/35
Push-ups
In the round of 10 at the cap Rx.
AM: 2.5 miles on an elliptical in the garage
Lunch:
Climb to a heavy back squat double, followed by one set of back squat x20.
Finished at 275x2 (stayed light)
155x20 stayed light here, too.
15 min cap
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal Row
WallBalls 20/14
KB Swings 53/35
Push-ups
In the round of 10 at the cap Rx.
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