Good Job on your first ME Upperbody workout. If I were you I would up the weight on the shrugs next week and do 3x10 rather then 3x15.
Dave and jman- WS4SB3
- Thread starter Danger_Dave
- Start date
Good Job on your first ME Upperbody workout. If I were you I would up the weight on the shrugs next week and do 3x10 rather then 3x15.
dynamic effort lower day
nothing to jump on... dont' plan on jumping, so didn't do jumping
bulg split squats
2 minutes break inbetween each set
40lbs each handx8 reps each leg x3 sets
RDLs
2 minutes break inbetween each set
135x8repsx3sets (wasn't hard, but dind't want to mess with the back yet)
weighted swiss ball crunches
1minute break inbetween each set
35lbs weightx15 repsx4 sets
nothing to jump on... dont' plan on jumping, so didn't do jumping
bulg split squats
2 minutes break inbetween each set
40lbs each handx8 reps each leg x3 sets
RDLs
2 minutes break inbetween each set
135x8repsx3sets (wasn't hard, but dind't want to mess with the back yet)
weighted swiss ball crunches
1minute break inbetween each set
35lbs weightx15 repsx4 sets
I did sprint work yesterday for my DE Lowerbody workout. You need to get that "A" exercise though. What you could have done was do speed training on the squat. Do 8 sets of 2 with 50% of your max squat.
Dave, do squat-to-jumps, or simple verts (wall jumps for example), or whatever you can. Lazy ass. Nobody cares if you don't plan on jumping. Do it anyway. It's not about being the world's greatest ping-pong player, it's about explosiveness, balance and flexibility. All of which are beneficial to pretty much everything you do, in the gym or not.
jman, I see you've got the right idea now with ME upper, but you're missing a set. I'd keep what you've got but add in a 155x3 set next time. And 'grats on the strength, that's excellent.
jman, I see you've got the right idea now with ME upper, but you're missing a set. I'd keep what you've got but add in a 155x3 set next time. And 'grats on the strength, that's excellent.
repetition upper day
Legs-raised balance ball pushups.
There is some like half ball thing where it's a exercise ball on the bottom and a flat surface ont he top that you can do pushups on. Harder to stabilize, so i did this for the 3 sets of max reps. Legs were raised about 8 inches above where chest would meet the surface of what i'm pushing off of
17
10
7
ok now, u may be wondering how much of a ****y I am to have done below 20 for these, and below 10 for the last one, but i never could do mroe than 30 normal pushups (i'm not a high rep kind of person) and these are alot harder.
btw, those wre 1 minute and 30 second breaks inbetween.
Wide grip pullups 2 minute breaks inbetween.
8
5
4
So, I finally realize how much harder it is to do pullups than chinups
didn't superset with a rear delt exercise because there were a **** ton of people at the gym.
DB military 2 minutes break inbetween each set
40 lbs. each handx8 reps
x6 reps
x4 reps
i thought this was strange too, i suppose I ahvne't done DB military for 2 months, but I used to do 40 lbs. each hand for sets of 12... gay. w/e
Supserset 90second break between each set
DB shrugs
75lbs each handx12 repsx4 sets
tricep pulldown (cable machine)
50 (i don't think this measurement is in lbs. it's just 55)x12 repsx2 sets
55x12repsx2 sets
meh well, there's always next week, or rather, 3 weeks from now when i get back from visiting college. I'll have time for one max effort lower day and one more max effort upper day before I leave
Legs-raised balance ball pushups.
There is some like half ball thing where it's a exercise ball on the bottom and a flat surface ont he top that you can do pushups on. Harder to stabilize, so i did this for the 3 sets of max reps. Legs were raised about 8 inches above where chest would meet the surface of what i'm pushing off of
17
10
7
ok now, u may be wondering how much of a ****y I am to have done below 20 for these, and below 10 for the last one, but i never could do mroe than 30 normal pushups (i'm not a high rep kind of person) and these are alot harder.
btw, those wre 1 minute and 30 second breaks inbetween.
Wide grip pullups 2 minute breaks inbetween.
8
5
4
So, I finally realize how much harder it is to do pullups than chinups
didn't superset with a rear delt exercise because there were a **** ton of people at the gym.
DB military 2 minutes break inbetween each set
40 lbs. each handx8 reps
x6 reps
x4 reps
i thought this was strange too, i suppose I ahvne't done DB military for 2 months, but I used to do 40 lbs. each hand for sets of 12... gay. w/e
Supserset 90second break between each set
DB shrugs
75lbs each handx12 repsx4 sets
tricep pulldown (cable machine)
50 (i don't think this measurement is in lbs. it's just 55)x12 repsx2 sets
55x12repsx2 sets
meh well, there's always next week, or rather, 3 weeks from now when i get back from visiting college. I'll have time for one max effort lower day and one more max effort upper day before I leave
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GOD I feel good today I haven't done a ME lowerbody workout FOREVER
ME Lowerbody
Deadlift
135x5
185x5
225x3
250x3
280x4 (PR)
My old PR was 275x4 so yeah!
Romanian Deadlifts
45x10
95x10
135x10
185x10
185x6
Damn; I didn't know I could do this much weight and I could of done more! but my grip gave out :/
BB Lunges
45x10
Just did one set to warm up my quads since the 2 above exercises were posterior chain dominant.
Leg Press
200x10
250x10
250x10
I did a really good range of motion rather then use heavier weight and ego boost lol. 250 wheres the lowest I can go; my quads were pretty much dead at this point.
Hanging Leg Raises
bodyweight x 10
bodyweight x 10
bodyweight x 6
Supersetted with
Crunches
25x 10
25x 10
Hit my core real hard too; I haven't done that in a while.
Conclusion
Felt really good to finnally get a max effort in on my lowerbody. I achieved every workout this week! The only thing that sucked was my Repetition upperbody day. But at least I managed to get all the workouts. Not to mention my diet has been better then usual; I'm starting to get back into 5-6 meals a day and not missing breakfast.
I haven't done a ME lowerbody workout FOREVERME Lowerbody
Deadlift
135x5
185x5
225x3
250x3
280x4 (PR)
My old PR was 275x4 so yeah!
Romanian Deadlifts
45x10
95x10
135x10
185x10
185x6
Damn; I didn't know I could do this much weight and I could of done more! but my grip gave out :/
BB Lunges
45x10
Just did one set to warm up my quads since the 2 above exercises were posterior chain dominant.
Leg Press
200x10
250x10
250x10
I did a really good range of motion rather then use heavier weight and ego boost lol. 250 wheres the lowest I can go; my quads were pretty much dead at this point.
Hanging Leg Raises
bodyweight x 10
bodyweight x 10
bodyweight x 6
Supersetted with
Crunches
25x 10
25x 10
Hit my core real hard too; I haven't done that in a while.
Conclusion
Felt really good to finnally get a max effort in on my lowerbody. I achieved every workout this week! The only thing that sucked was my Repetition upperbody day. But at least I managed to get all the workouts. Not to mention my diet has been better then usual; I'm starting to get back into 5-6 meals a day and not missing breakfast.
Me too! Just today.
It happens. A lot.
lol, **** i actually meant it's much harder to do pullups than chinups.
yeah I was gonna say something when I read that post lol
ME lower day
deadlift
45x5
95x5
135x5
185x3
205x3
225x2
255x1 (meant to do more, but i guess i'm a total vag now)
changed it up a bit from template
calf raises 4 sets of 10, 75 seconds break
205
core circuit
swiss ball crunch
20 reps
this weird thing with a band and a weight... i won't care to explain, suffice it to say it's kind of tough. did it for 1 minute
1 minute break, then repeat both.
deadlift
45x5
95x5
135x5
185x3
205x3
225x2
255x1 (meant to do more, but i guess i'm a total vag now)
changed it up a bit from template
calf raises 4 sets of 10, 75 seconds break
205
core circuit
swiss ball crunch
20 reps
this weird thing with a band and a weight... i won't care to explain, suffice it to say it's kind of tough. did it for 1 minute
1 minute break, then repeat both.
lol, wut. I am doing it wrong? :bncry: :yelrotflmao:
lol, i dunno, but i can do like 12 chinups, and i can do 8 dip bar pullups (palms are facing eachother) with 20 lbs. on top of my body weight, but i can only do 8 wider grip pullups, and my lats are feelin it. So, I'll be sticking with these wider grip pullups for some time.
Hunh. Not that it really matters, but I will do my next set of pullups in a lower rep range and report back to you on whether they are harder/easier than chins at the same weight.
But, then again, when I say pullups I mean military grip (shoulder width), and not wide. So pretty much just a pronated chinup. I think I tried them wide once and found them more difficult.
Haha, now I'm curious and I MUST know.
Sadly, it's ME Lower day.next time you deadlift try 245 for 3-5 reps. Don't wanna max out 100% each week. Also you should of added some single leg work; something Quad dominant like Bulgarian Split Squats or Lunges. (though I didn't have single leg last workout either lol). Good core workout though.
well like i said, i thought i could do 255 more than once
ME upper
bench
45x5
95x5
115x5
135x3
155x3
175x3 (3 rep max)
I was thoroughly pleased with this.
(all of the following exercises are 2 minutes break inbetween sets)
supplemental
flat DB bench
50s each handx16reps
50s each handx10 reps
Superset
Pendlay Row
135x6
115x10
115x8
Spring thingy
3 springsx10
3 springsx11
3 springsx9
Shrugs
175x10
185x10
200x10
Curls
30 each handx15
30 each handx11
30 each handx10
I dind't superset shrugs and curls this time, which may account for something... i dont' tihnk it matters though.
bench
45x5
95x5
115x5
135x3
155x3
175x3 (3 rep max)
I was thoroughly pleased with this.
(all of the following exercises are 2 minutes break inbetween sets)
supplemental
flat DB bench
50s each handx16reps
50s each handx10 reps
Superset
Pendlay Row
135x6
115x10
115x8
Spring thingy
3 springsx10
3 springsx11
3 springsx9
Shrugs
175x10
185x10
200x10
Curls
30 each handx15
30 each handx11
30 each handx10
I dind't superset shrugs and curls this time, which may account for something... i dont' tihnk it matters though.
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i'm leavin to visit colleges for about two weeks tomorrow. i'm going to bring some dumbbells so all is not lost. Keep it up and kick some ass while i'm gone jman!