Tuesday, 30 October 2012
Even Keel "A"
50 min., 216 lbs. (98kg)
Warm-up
stretching, motions, imaging
Circuit 1
SQ : 9, 6, 6 @ 185lbs, 205lbs, 245lbs
Gironda neck press : 9, 9, 6 @ 115lbs, 150lbs, 185lbs
SDL :9, 6, 4 @ 205lbs, 225lbs, 245lbs
Circuit 2
Press : 9, 8, 6* @ 90lbs, 100lbs, 110lbs
PU : 15***, 13***, 10*** [the last three reps were "jump-ups" wherein I dropped into a squat and jumped up to the bar for a rep]
Squeeze press : 10, 10, 8 @ 100lbs, 110lbs, 120lbs
Finish
Abs : high leg lifts : 10, 9, 8
Tuesday, October 30, 2012
Friday, October 26, 2012
Gym regimen - October 2012
Friday, 26 October 2012
Even Keel "B"
50 min., 216 lbs (98kg)
Warm-up
stretching, motions, imaging
Circuit 1
FSQ : 9, 6, 5 @ 155lbs, 175lbs, 195lbs
Flye-away : 10, 10, 10 @ 90lbs, 100lbs, 110lbs
DL : 9, 6, 6 @ 235lbs, 255lbs, 275lbs
Circuit 2
Pulldown : 9, 7, 6 @ 190lbs, 200lbs, 210lbs
Dips : 8, 8, 8
Supine cable curl : 12, 10, 10 @ 90lbs, 100lbs, 110lbs
Finish
N/A
Even Keel "B"
50 min., 216 lbs (98kg)
Warm-up
stretching, motions, imaging
Circuit 1
FSQ : 9, 6, 5 @ 155lbs, 175lbs, 195lbs
Flye-away : 10, 10, 10 @ 90lbs, 100lbs, 110lbs
DL : 9, 6, 6 @ 235lbs, 255lbs, 275lbs
Circuit 2
Pulldown : 9, 7, 6 @ 190lbs, 200lbs, 210lbs
Dips : 8, 8, 8
Supine cable curl : 12, 10, 10 @ 90lbs, 100lbs, 110lbs
Finish
N/A
Monday, October 22, 2012
Gym regimen - October 2012
Monday, 22 October 2012
Even Keel (A)
50 min., 216 lbs. (98kg)
Warm-up - stretching, motions
..........Circuit 1
SQ : 10, 8, 8 @ 160lbs, 180lbs, 205lbs
Gironda neck press : 10, 8, 6 @ 115lbs, 135lbs, 175lbs
SDL : 10, 8, 6 @ 160lbs, 205lbs, 225lbs
..........Circuit 2
Press : 10, 8, 6 @ 90lbs, 100lbs, 110lbs
Squeeze press : 10, 8, 8 @ 100lbs, 110lbs, 120lbs
PU : 13, 10, 8
..........Abs
High leg raises : 10, 9, 8
+++
A much more satisfying workout than last week. I weighed in at 221lbs, as expected. Better form on all exercises. No bolts of pain. Good warm-up. Stay tuned.
(I intend to post the differences in my volume this week compared to last week. Basically, while I did more volume last week, it was too much too soon, and I trained at higher intensity this week.)
Even Keel (A)
50 min., 216 lbs. (98kg)
Warm-up - stretching, motions
..........Circuit 1
SQ : 10, 8, 8 @ 160lbs, 180lbs, 205lbs
Gironda neck press : 10, 8, 6 @ 115lbs, 135lbs, 175lbs
SDL : 10, 8, 6 @ 160lbs, 205lbs, 225lbs
..........Circuit 2
Press : 10, 8, 6 @ 90lbs, 100lbs, 110lbs
Squeeze press : 10, 8, 8 @ 100lbs, 110lbs, 120lbs
PU : 13, 10, 8
..........Abs
High leg raises : 10, 9, 8
+++
A much more satisfying workout than last week. I weighed in at 221lbs, as expected. Better form on all exercises. No bolts of pain. Good warm-up. Stay tuned.
(I intend to post the differences in my volume this week compared to last week. Basically, while I did more volume last week, it was too much too soon, and I trained at higher intensity this week.)
Tuesday, October 16, 2012
Gym regimen - October 2012
Thursday, 18 October 2012
Even Keel (B)
50 min., 213 lbs (96.5kg)
Warm-up: stretching, motions, aerobic (bike and ski machines)
...........Circuit 1
FSQ: 9, 6, 3 @ Overhead lunges : 20, 20, 20 @ 20lbs, 30lbs, 40lbs
Flye-away : 8, 8, 8 @ 80lbs, 90lbs, 100lbs
DL : 9, 6, 6 @ Standing shrug : 10, 10, 10 @ 250lbs, 300lbs, 350lbs
...........Circuit 2
Seated pulldown : 10, 8, 6 @ 180lbs
Quasi-Gironda dips : 10, 9, 7**
Supine cable curl (rope handle) : 10, 9, 6 @ 87lbs, 98lbs, 120lbs
Abs: 8 high knee raises, 8 leg raise-rotations, 8 high knee raises
My legs have been extremely sore for the past three days. Walking, kneeling, getting into and out my car, descending stairs, kneeling, etc. have been delicate acts, indeed. Today, warming up on my first overhead squat (bar only), I felt a bolt of pain shoot down my right thigh from knee to groin. Monday's squatting and deadlifting, after so long away, had really shocked my legs. So, after a few minutes of ginger stretching and re-assessing, I decided to convert my SQ and DL into aerobic work and heavy shrugs. Humility, Patience, Confidence, Adaptation. The overhead lunges felt good, a brisk anaerobic challenge.
I did my flye-aways differently than the author from whom I learned them (Roman Fitness System). For him, one rep = press + flye open + return (to pecs), whereas for me, one rep = press + flye + flye shut (over chest) + lower to pecs for a new rep to press.
The lat pulldown felt awesome, very tough, with the neutral grip bar. It really opened and activated my lats.
Next time I'll use strict Gironda form for the dips, by turning my knuckles inward. This time I used a standard hand position and tucked my knees up.
By "high" knee raises, I mean that my feet went over the pull-up car on most reps and over my head on all reps. Oof!
I've gained 2lbs this week and seem to have lost some body fat. 222lbs by next Monday?!
Even Keel (B)
50 min., 213 lbs (96.5kg)
Warm-up: stretching, motions, aerobic (bike and ski machines)
...........Circuit 1
Flye-away : 8, 8, 8 @ 80lbs, 90lbs, 100lbs
...........Circuit 2
Seated pulldown : 10, 8, 6 @ 180lbs
Quasi-Gironda dips : 10, 9, 7**
Supine cable curl (rope handle) : 10, 9, 6 @ 87lbs, 98lbs, 120lbs
Abs: 8 high knee raises, 8 leg raise-rotations, 8 high knee raises
+ + +
My legs have been extremely sore for the past three days. Walking, kneeling, getting into and out my car, descending stairs, kneeling, etc. have been delicate acts, indeed. Today, warming up on my first overhead squat (bar only), I felt a bolt of pain shoot down my right thigh from knee to groin. Monday's squatting and deadlifting, after so long away, had really shocked my legs. So, after a few minutes of ginger stretching and re-assessing, I decided to convert my SQ and DL into aerobic work and heavy shrugs. Humility, Patience, Confidence, Adaptation. The overhead lunges felt good, a brisk anaerobic challenge.
I did my flye-aways differently than the author from whom I learned them (Roman Fitness System). For him, one rep = press + flye open + return (to pecs), whereas for me, one rep = press + flye + flye shut (over chest) + lower to pecs for a new rep to press.
The lat pulldown felt awesome, very tough, with the neutral grip bar. It really opened and activated my lats.
Next time I'll use strict Gironda form for the dips, by turning my knuckles inward. This time I used a standard hand position and tucked my knees up.
By "high" knee raises, I mean that my feet went over the pull-up car on most reps and over my head on all reps. Oof!
I've gained 2lbs this week and seem to have lost some body fat. 222lbs by next Monday?!
Monday, October 15, 2012
Gym regimen - Oct 2012 - and some nostalgia...
15 October 2012
Even Keel "A"
210 lbs (95kg), 50 min.
I'll be keeping my notes in pounds from here on out, at least until I'm back in Taiwan, or some other metric-based area. Just for curiosity's sake, I'll present the above data in metric units and compare them to my last Even Keel "A" workout nearly four months ago.
I have never done a Gironda neck press until today, so I have no prior basis for comparison. On 24 June, 2012 I did the following:
Obviously, I've fallen behind, but there's no need to rush into injury. Today was a "recon" and refresher workout. Patience, humility, confidence, progression.
Now, out of further curiosity's sake, I'll present my stats, in an order revised to match what I trained today, from my first Even Keel "A" workout (on 8 February 2012), after having been out of the gym for several months, possibly a year. Those numbers should more closely resemble today's efforts. Indeed, my body weight then and now is roughly the same.
It's good to see that the last two months of conditioning and greasing the groove (dips, pullups, T-bell swings, pushups, Jungle Gym, etc.) have put me in a position slightly better than where I was in February 2012. I had minimal 'body English' and no spotting in today's workout. I invested in some high quality protein, creatine, and glucosamine after the workout, so I'm expecting to hit 100kg (220lbs) in a week or two. Wish me pluck!
Even Keel "A"
210 lbs (95kg), 50 min.
Warmup - motions
...........Circuit 1
SQ - 10, 10, 4 @ 185 lbs, 205 lbs, 215 lbs
Gironda neck press - 10, 8, 6 @ 115 lbs, 135 lbs, 155 lbs
SDL - 10, 6, 4 @ 185 lbs, 205 lbs, 215 lbs
...........Circuit 2
Press - 10, 6, 4 @ 90 lbs, 100 lbs, 110 lbs
Squeeze-press - 10, 10, 10 @ 85 lbs, 85 lbs, 110 lbs (I foolishly used uneven db's the first set, so I flipped them the second set to balance things out.)
PU (neutral) - 12*, 9*, 6* (Included leg lifts on concentric rise.)
I'll be keeping my notes in pounds from here on out, at least until I'm back in Taiwan, or some other metric-based area. Just for curiosity's sake, I'll present the above data in metric units and compare them to my last Even Keel "A" workout nearly four months ago.
...........Circuit 1
SQ - 10, 10, 4 @ 84kg, 93kg, 97.5kg
Gironda neck press - 10, 8, 6 @ 52kg, 61kg, 70kg
SDL - 10, 6, 4 @ 84kg, 93kg, 97.5kg
...........Circuit 2
Press - 10, 6, 4 @ 41kg, 45kg, 50kg
Squeeze-press - 10, 10, 10 @ 38.5kg, 38.5kg, 50kg
PU (neutral) - 12*, 9*, 6*
I have never done a Gironda neck press until today, so I have no prior basis for comparison. On 24 June, 2012 I did the following:
50 min., 99kg...........Circuit 1
SQ: 10, 6, 5 @ 90, 105, 120
BP: 10, 8, 6* @ 75, 85, 95 (not comparable to the Gironda neck press, but there it is)
SDL: 10, 6, 5* @ 90, 110, 127.5
...........Circuit 2
Press: 9, 6, 3* @ 50, 55, 60
db flye: 12, 10, 8 @ 36, 40.5, 45
PU: 8/3, 8/3, Ø
Obviously, I've fallen behind, but there's no need to rush into injury. Today was a "recon" and refresher workout. Patience, humility, confidence, progression.
Now, out of further curiosity's sake, I'll present my stats, in an order revised to match what I trained today, from my first Even Keel "A" workout (on 8 February 2012), after having been out of the gym for several months, possibly a year. Those numbers should more closely resemble today's efforts. Indeed, my body weight then and now is roughly the same.
50 min., 96kg...........Circuit 1
Squat 9, 6, 3 @ 70kg, 82.5kg, 100kg
Bench press 9, 6, 3** @ 70kg, 80kg, 90kg [Major spot for last 2 reps of set 3.]
Snatch DL 8, 6, 4* @ 110kg, 110kg, 120kg [Used straps for last 2 sets of set 3. They cut like razors, must buy my own!]
...........Circuit 2
Standing military press 9, 6, 4 @ 28kg, 42kg, 48kg
Bench EZ curl 9, 6, 4* @ 23kg, 28kg, 38kg [Body cheat on rep 4 of set 3 and then a 10-second negative to finish.]
Pullup 12, 9 + 5kg, 7 + 5kg
It's good to see that the last two months of conditioning and greasing the groove (dips, pullups, T-bell swings, pushups, Jungle Gym, etc.) have put me in a position slightly better than where I was in February 2012. I had minimal 'body English' and no spotting in today's workout. I invested in some high quality protein, creatine, and glucosamine after the workout, so I'm expecting to hit 100kg (220lbs) in a week or two. Wish me pluck!
Sunday, October 14, 2012
Revised Even Keel regimen, for reference...
Joined Olympia Gym on Normandy Blvd. this weekend. Will start back up again with Even Keel, then work into the Dan-John+Lee-Apperson three-day split I brainstormed yesterday.
Even Keel A
...........Circuit 1
SQ: 10, 6, 5 @ 90, 105, 120
Gironda BP: 10, 8, 6* @ 75, 85, 95
SDL: 10, 6, 5* @ 90, 110, 127.5
...........Circuit 2
Press: 9, 6, 3* @ 50, 55, 60
Squeeze press: 12, 10, 8 @ 36, 40.5, 45
PU: 8/3, 8/3, Ø
Even Keel B
...........Circuit 1
FSQ: 9, 6, 3 @ 75, 85, 100
Flye-away: 9, 6, 6* @ 70, 80, 85
DL: 9, 6, 6 @ 110, 120, 140
...........Circuit 2
Wide dips: 12, 10, 10 @ 50kg
Seated pulldown: 9, 6, 6 @ 111, 113, 115
Seated cable curl: 10, 9, 8* @ 50, 54, 58
Even Keel A
...........Circuit 1
SQ: 10, 6, 5 @ 90, 105, 120
Gironda BP: 10, 8, 6* @ 75, 85, 95
SDL: 10, 6, 5* @ 90, 110, 127.5
...........Circuit 2
Press: 9, 6, 3* @ 50, 55, 60
Squeeze press: 12, 10, 8 @ 36, 40.5, 45
PU: 8/3, 8/3, Ø
Even Keel B
...........Circuit 1
FSQ: 9, 6, 3 @ 75, 85, 100
Flye-away: 9, 6, 6* @ 70, 80, 85
DL: 9, 6, 6 @ 110, 120, 140
...........Circuit 2
Wide dips: 12, 10, 10 @ 50kg
Seated pulldown: 9, 6, 6 @ 111, 113, 115
Seated cable curl: 10, 9, 8* @ 50, 54, 58
Saturday, October 13, 2012
This plus that...
This session of brainstorming, care of Dan John + Lee Apperson yielded:
After some further reading, care of Roman Fitness System, I'd amend this, like so:
Monday: 30% x 15, 70% x 8, 90% x 3 (or failure)
SQ - PUSH
BP - PUSH
DL - PULL
Wednesday: 30% x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 5
Overhead Squat - PUSH
CJ - PULL-PUSH
SDL - PULL
Friday: 30% x 12, 50% x 12, 70% x 6 (or failure)
FSQ - PUSH
IBP - PUSH
weighted PU - PULL
SQ - PUSH
BP - PUSH
DL - PULL
Wednesday: 30% x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 5
Overhead Squat - PUSH
CJ - PULL-PUSH
SDL - PULL
Friday: 30% x 12, 50% x 12, 70% x 6 (or failure)
FSQ - PUSH
IBP - PUSH
weighted PU - PULL
After some further reading, care of Roman Fitness System, I'd amend this, like so:
Monday: 30% x 15, 70% x 8, 90% x 3 (or failure)
SQ - PUSH
Gironda BP or Wide Dips - PUSH
DL - PULL
Wednesday: 30% x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 5
Overhead Squat - PUSH
CJ - PULL-PUSH
SDL - PULL
Friday: 30% x 12, 50% x 12, 70% x 6 (or failure)
FSQ - PUSH
Squeeze Press or Fly-Away - PUSH
weighted PU - PULL
SQ - PUSH
Gironda BP or Wide Dips - PUSH
DL - PULL
Wednesday: 30% x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 5
Overhead Squat - PUSH
CJ - PULL-PUSH
SDL - PULL
Friday: 30% x 12, 50% x 12, 70% x 6 (or failure)
FSQ - PUSH
Squeeze Press or Fly-Away - PUSH
weighted PU - PULL
Lastly, here is a good cautionary post on these issues: http://www.rookiejournal.com/vince-gironda-neck-press-chest-builder-or-shoulder-destroyer.html
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