re: Official Fitness Board Log Thread

2x3 405 deadlift
2x8 225 bent over rows
3x12 band face pulls
3x10 pullups
1x 1min hang

Those cycling class ain't no joke

LOL

200m sprint

4 rounds of 20 reps
pushups
squats
forward lunges

Another 200m sprint

Then

20 secs of situps
20 secs of russian twist
with 10 secs of rest in between the two for 10 minutes

Squats ramp up from 135 x5 to 315 x5 total 5x5

Seated calf raises 185 3x10

Hip thrust 135 3x12 (never done these before, holy crap)

RDLs raised 185 3x8

Squats
Ohp
Chins/pull-ups
Calf raises
Shrugs

Hiit routine after. This week I'm going to adjust my rest period from 40 sec to 30 sec and keep the 20 sec of intensity. The reduction kicked my arse today but was good.

I always struggle with pull-ups and chin-ups. In the past I could do 3-4 max with full range of motion. I found a machine that is going to change that big time. It has 3 areas to load weights to focus more on the beginning/middle/end of the pull and allows me to progress weight and actually advance without just doing negatives. I'm pumped to see the progress I can make with this thing.

Sounds like an awesome machine, what is it called and who makes it?

The v handle pulldown very slow and controlled is what a lot of coaches recommend for getting better at Chins. Also pulldowns with the bands works good.

The machine you are using sounds like it has a variable strength curve, this is similar to adding different length bands to machines to work the different areas of a lift.


Btw the best way to get good at Chins is do them a ton. Everyday.

I don't have an easy way to do them every day. My apartment doesn't have a place to hang a doorframe bar and seeing progress from going 3 times a week was tough...this thing gives me great progress tracking capabilities.

I'll look into the name etc and get back to you Wednesday if I don't find it online first

Yesterday...

Seated Machine Shoulder Press
75x15 (warmup)
100x10 (warmup)
125x4 (warmup)
150x8
156x8
162x7

DB Shoulder Press
80x4
80x5
80x6

DB Front Raises
50x8
50x8

DB Lateral Raises
40x8
45x8

DB Rear Raises
25x8
30x8

Slightly down on my lifts due to an erratic lifting schedule in May.

Sucks that I have to used a machine for pressing, but I'm limited out here at NASA.

Staying pretty flat on my lifts right now due to RFL, but still running Stronglifts

5x5 Squat
5x5 Bench Press
5x5 Bent over Row

10 Min on the bike very slow
Stretch 10 min