Ahnohld Three-Day Split, Day ___
60 min.
warm-up: stretching, motions, etc.
SQ: 12, 10, 8, 6 @ 225, 245, 265, 285 lbs.
leg curl: 12, 10, 8, 6 @ 70, 80, 90, 100
db floor press (with elevated feet): 12, 10, 8, 10 @ 65, 60, 70, 75
[An old-timer (sort of) saw me doing floor presses and suggested I throw-in leg raises while doing them, to activate my abdomen and destabilize my torso to enhance pectoral control. I like it. He then told me that he had a heart attack recently due, apparently, to a hypertrophic heart, after 36 years of heavy lifting. He said he is giving his doctor until the end of January to get things right, at which time, either way, he'll resume heavy training. Kind of creepy to get advice from a guy who might literally die under the bar in the next few weeks.]
PU (supinated): 14, 9, 7 @ bdw
db pullover-press: 12, 10, 8, 6 @ 60, 65, 70, 75
EZ bar curl: 12, 10, 8, 6 @ 50, 60, 70, 80
This was an abbreviated and more quickly done workout, which was fun, since I had to get my wife to a teacher function that evening. I drank two 500 mL bottles of Cytomax.
+ + +
Wednesday, 17 December 2014
walking with double stroller
2 miles, 30 min.
+ + +
Thursday, 18 December 2014
walking with double stroller
2.6 miles, 40 min.
+ + +
Friday, 19 December 2014
Ahnohld Three-Day Split, Day ___
80 min.
SQ: 12, 10, 8, 6 @ 230, 250, 270, 295 lbs.
leg curl: 10, 9, 8 @ 90, 100, 110
calf press: 18, 16, 15 @ 255 (?)
[I'm never really sure how to tally a leg press machine. I guess you don't count the board itself.]
db floor press (with elevated feet): 12, 10, 8, 8 @ 70, 75, 80, 85
[PU (supinated): 15, 9, 8 @ bdw
[and
[db MP: 12, 9, 6 @ 45, 50, 55
[In order to save time, I "intermeshed" one set of each exercise after the other.]
[EZ bar curl (narrowish grip): 12, 10, 8, 9 @ 50, 60, 70, 80
[and
[db tricep press (supine, two hands on one db): 12, 10, 10 @ 70, 75, 80
[Ditto.]
I ended up talking for a few minutes with a couple guys about new exercises and programs they can try. I mentioned that I'll be doing a "high-intensity program" in the new year, and they said they wanted to try the same, "like Crossfit." Let's just say, though, that the HIT method I will be doing is much different from Crossfit/Insanity/PX-90-style intensity workouts. With my HIT goals, the maxim is, "Less is more", while those other intensity programs are driven by the idea that "more is never enough."
In any case, I felt much stronger on squats, and I was pleased to see my pullups and floor press improved. I once again drank two bottles of Cytomax. Originally I had planned to return on Thursday, but I wisely decided to give myself one more day of rest (and walking), which was a boon.
Next week I am partial to idea of going to the gym simply to do a baseline workout to prepare for my HIT program. That is, I will run through the exercises I'll be doing to establish roughly my 1RM for each, and then use a 75-80% "inroad" of that amount for the workouts themselves.
Then again, I realize that after a few days off, especially with the holidays looming, I may want to go for one more solid full-body workout and then use the first two weeks of the the HIT program to establish weights, rhythms, stations, etc. (which is kind of what Darden intends for the first two weeks, anyway).
I'm really itching to work in some grip training days again. Walking/Jogging with the kids will generally be my off-day activity for the foreseeable future.
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