Fredrik, we're falling apart. Our bodies have rejected us 
Karky - Life, the universe and everything
- Thread starter Karky
- Start date
Lower body
Bulgarian squats front leg elevated
7,6,5,4 @32kg DBs
single leg lying hams
16,14,12 @BW
Pistol squats
19@BW
6@ white band
Sissy squat
14,10,9 @BW
Seated ham curl
8,7,4 @55kg
tibialis anterior
6,6 @12.5kg
12,10 @10kg
Leg press calf raises
12,10 @170
10 @190
8@220
These were weird, didn't feel well at all.
Peri and post WO: the usual
Bulgarian squats front leg elevated
7,6,5,4 @32kg DBs
single leg lying hams
16,14,12 @BW
Pistol squats
19@BW
6@ white band
Sissy squat
14,10,9 @BW
Seated ham curl
8,7,4 @55kg
tibialis anterior
6,6 @12.5kg
12,10 @10kg
Leg press calf raises
12,10 @170
10 @190
8@220
These were weird, didn't feel well at all.
Peri and post WO: the usual
nice pistols :]]]]]
The back is feeling better. I'm doing BSQ with 32kg in each hand, so it can take some load now. I'm still not doing any bent over rows or anything like that. One thing I want to get into the program again is single leg RDLs. Those hit the hams like you wouldn't believe! and I'm having a hard time training the hams without loading the back.
I've had my easter break so I haven't posted much. I didn't work out at all during easter
Upper
A1 Bench
2,1,1,1,1,1 @100kg
B1 Horizontal pullup
2,3,2,2,1,2,1 @BW
I start hanging normally, pull myself up and as I do that I pull my knees up (to fix my centre of mass for what's to come) and get my upper body to be horizontal for the last part of the ROM. I try to stay horizontal for as long as I can on the way down.
These are really hard, I'm hoping to get better at them.
B1 Chinese row (parallel)
6,8,9,8 @40kg
B2 Push up
11,6,5 @25kg
C1 Chinese DB row
13@10kg
10,10@16kg
7@20kg
weight is per DB
D1 Xpulldown
9,8,6 @28.5
9 @23.5
E1 Face pulls
6,8,9 @50kg
F1 Chins
5,3,3
F2 Curls
5 @14kg
7,6 @10kg
G1 close grip bench press
8,5 @70kg
DB Skull cruchers
10,5 @10kg
Weight per DB.
First workout back from over a week long break, but I'm happy with the numbers except on the bench. I need to get my game back.
Upper
A1 Bench
2,1,1,1,1,1 @100kg
B1 Horizontal pullup
2,3,2,2,1,2,1 @BW
I start hanging normally, pull myself up and as I do that I pull my knees up (to fix my centre of mass for what's to come) and get my upper body to be horizontal for the last part of the ROM. I try to stay horizontal for as long as I can on the way down.
These are really hard, I'm hoping to get better at them.
B1 Chinese row (parallel)
6,8,9,8 @40kg
B2 Push up
11,6,5 @25kg
C1 Chinese DB row
13@10kg
10,10@16kg
7@20kg
weight is per DB
D1 Xpulldown
9,8,6 @28.5
9 @23.5
E1 Face pulls
6,8,9 @50kg
F1 Chins
5,3,3
F2 Curls
5 @14kg
7,6 @10kg
G1 close grip bench press
8,5 @70kg
DB Skull cruchers
10,5 @10kg
Weight per DB.
First workout back from over a week long break, but I'm happy with the numbers except on the bench. I need to get my game back.
Legs
A1 bulgarian squats off box
6,5 @32kg
B1 BW ham curls
just messed around.
I'm gonna have to do this negatives only with hip flexion in order to be able to resist at all. My leg curl strength sucks! I don't really think I'm even ready for this exercise as it's going way to fast down.. However, in the past I've never been able to do exercises like these without actually doing them.
As you can see, a short and sucky workout. Dunno why really, but I was bummed out. I'm gonna alter my leg training now. I'm sick as hell of all these single leg exercises because of my back. I want to squat and deadlift! I think I'm gonna do some DC style leg training.. I'm gonna do one set to faliure, then go with some rest pause after that. Them I'll add some isolation at the end of the workout and see where it all takes me.
A1 bulgarian squats off box
6,5 @32kg
B1 BW ham curls
just messed around.
I'm gonna have to do this negatives only with hip flexion in order to be able to resist at all. My leg curl strength sucks! I don't really think I'm even ready for this exercise as it's going way to fast down.. However, in the past I've never been able to do exercises like these without actually doing them.
As you can see, a short and sucky workout. Dunno why really, but I was bummed out. I'm gonna alter my leg training now. I'm sick as hell of all these single leg exercises because of my back. I want to squat and deadlift! I think I'm gonna do some DC style leg training.. I'm gonna do one set to faliure, then go with some rest pause after that. Them I'll add some isolation at the end of the workout and see where it all takes me.
Upper
A1 Horizontal pullups
4,3,1,2,1,1 @BW
hmm.. not really getting better yet. The critical point is when I'm shifting from vertical to horizontal position, if the lat strength isn't there, I'm not able to generate the shoulder extension needed to shift my body in that way.
A2 Bench press
3,4,2,2,2 @100kg
Negatives only:
1,1 @110kg
1 @115kg
110 didn't feel so bad. I don't think I would have been able to press it, though, but I'm not that far away.
I was happy with 4 reps on the second set. The bar definately felt lighter today than it did last time.
B1 Chinese row
12 @40kg
9,9,8,9 @50kg
B2 push ups
9,5,6 @25kg
Less than last time, maybe because of the negatives on the benching. But my chest and front delts were still sore from the last upperbody workout, which I really felt during the pushups, but not the benching..
C1 Chinese DB row
12,10,10,11 @20kg DBs
D1 X pulldown
12,9,8,7 @28.5kg
E1 Face pulls
10,11,10 @50kg
F1 Chins
6,3,3
F2 EZ preacher curls
4@20kg
10,6 @10kg
+ bar weight
G1 close grip bench press
11,6 @70kg
DB Skull cruchers
10,6 @10kg
Good workout today. Doing curls right after the chins gives me one hell of a forearm pump. Not to mention having a forearm pump before starting them.. it's hell.
I've usually done static scap retractions and pec dec after the arms thingy, but I was still feeling it from the last upper body workout due to the break over easter.
A1 Horizontal pullups
4,3,1,2,1,1 @BW
hmm.. not really getting better yet. The critical point is when I'm shifting from vertical to horizontal position, if the lat strength isn't there, I'm not able to generate the shoulder extension needed to shift my body in that way.
A2 Bench press
3,4,2,2,2 @100kg
Negatives only:
1,1 @110kg
1 @115kg
110 didn't feel so bad. I don't think I would have been able to press it, though, but I'm not that far away.
I was happy with 4 reps on the second set. The bar definately felt lighter today than it did last time.
B1 Chinese row
12 @40kg
9,9,8,9 @50kg
B2 push ups
9,5,6 @25kg
Less than last time, maybe because of the negatives on the benching. But my chest and front delts were still sore from the last upperbody workout, which I really felt during the pushups, but not the benching..
C1 Chinese DB row
12,10,10,11 @20kg DBs
D1 X pulldown
12,9,8,7 @28.5kg
E1 Face pulls
10,11,10 @50kg
F1 Chins
6,3,3
F2 EZ preacher curls
4@20kg
10,6 @10kg
+ bar weight
G1 close grip bench press
11,6 @70kg
DB Skull cruchers
10,6 @10kg
Good workout today. Doing curls right after the chins gives me one hell of a forearm pump. Not to mention having a forearm pump before starting them.. it's hell.
I've usually done static scap retractions and pec dec after the arms thingy, but I was still feeling it from the last upper body workout due to the break over easter.
So my easter holiday was good except for one major thing.
While I was on the train heading for my home town I got a call from my girlfriend, telling me that my old high school teacher was dead. I had him in some classes all 3 years of high school, and in the last 2 he was my class' "contact teacher" which means that he's the guy you go to.
He died of a heart attack while he was working out at the local gym.. one comforting thought is that he didn't fall over on the road somewhere where it would take a while before he was found. That way you don't have to think about what would have happened if he had gotten help right away.
Even though it's been 2 years since high school it brought me down quite a bit. Since my dad works at the same high school, I knew him before I ever started, and I used to go ice-skating with his son back in the day. I postponed my trip back by 2 days in order to go to his funeral, which was really sad.
The chuch was packed, full of people, as this guy really got around. He was enganged in pretty much everything and he was the definition of a good person. He cared so much for others, specially people who were having a bad time. As a teacher he did way more for his students than any other teacher ever has, probably a bit too much (it affected his health). The funeral was a very strong experience, there were a lot of speaches, but specially the speaches from his wife, son and the regional leader of his political party were moving. There's just something about hearing another son standing up in front of so many people and saying goodbye to his dad. Specially since he was young, only 58 years old.. that's nothing.
While I was on the train heading for my home town I got a call from my girlfriend, telling me that my old high school teacher was dead. I had him in some classes all 3 years of high school, and in the last 2 he was my class' "contact teacher" which means that he's the guy you go to.
He died of a heart attack while he was working out at the local gym.. one comforting thought is that he didn't fall over on the road somewhere where it would take a while before he was found. That way you don't have to think about what would have happened if he had gotten help right away.
Even though it's been 2 years since high school it brought me down quite a bit. Since my dad works at the same high school, I knew him before I ever started, and I used to go ice-skating with his son back in the day. I postponed my trip back by 2 days in order to go to his funeral, which was really sad.
The chuch was packed, full of people, as this guy really got around. He was enganged in pretty much everything and he was the definition of a good person. He cared so much for others, specially people who were having a bad time. As a teacher he did way more for his students than any other teacher ever has, probably a bit too much (it affected his health). The funeral was a very strong experience, there were a lot of speaches, but specially the speaches from his wife, son and the regional leader of his political party were moving. There's just something about hearing another son standing up in front of so many people and saying goodbye to his dad. Specially since he was young, only 58 years old.. that's nothing.
Legs
A1 Pistols
rest pause sets
6;8;3 @ 2.5kg
More on the second because on the first set I had the weight in a screwed up position. I hang the weight from a belt, that way I don't load my back when I flex it.
B1 BW hams
3,3,3 @BW
help on the way up, lots of hip flexion too.
C1 SLRDL
15;6;6 @18kg DBs
I have to be careful here because of my back. I'm sore today, but no pain. I can definately go a lot heavier.
D1 Reverse lunges off box
10 @20kg DBs
E1 Sissy squats
10,8,7 @BW
Getting lower on these now, really tough.
F1 SL seated calf
15,8,6 @80kg
F2 SL standing calf
8,5 @30kg
5 @ 25kg
No rest between any of these, just walking from the one to the other. I just smacked everything out, finishing the supersets with one leg first, then the other. Really tough, I'm thinking about adding some more rest though, as it kinda just turns into one very long set.
G1 Tibialis anterior
11 @12.5kg
15,10 @10kg
E1 Side plank
35,25,25 @BW
E2 Plank
20,15,25 @BW
Careful with the planks, last time I did them my back was ****ed the day after. Not feeling that way now, so I guess that means I'm ready to start conditioning my core again. I was a good boy stopping when I felt back pain.
50/50g peri
50/60g PWO
pro/carb
A1 Pistols
rest pause sets
6;8;3 @ 2.5kg
More on the second because on the first set I had the weight in a screwed up position. I hang the weight from a belt, that way I don't load my back when I flex it.
B1 BW hams
3,3,3 @BW
help on the way up, lots of hip flexion too.
C1 SLRDL
15;6;6 @18kg DBs
I have to be careful here because of my back. I'm sore today, but no pain. I can definately go a lot heavier.
D1 Reverse lunges off box
10 @20kg DBs
E1 Sissy squats
10,8,7 @BW
Getting lower on these now, really tough.
F1 SL seated calf
15,8,6 @80kg
F2 SL standing calf
8,5 @30kg
5 @ 25kg
No rest between any of these, just walking from the one to the other. I just smacked everything out, finishing the supersets with one leg first, then the other. Really tough, I'm thinking about adding some more rest though, as it kinda just turns into one very long set.
G1 Tibialis anterior
11 @12.5kg
15,10 @10kg
E1 Side plank
35,25,25 @BW
E2 Plank
20,15,25 @BW
Careful with the planks, last time I did them my back was ****ed the day after. Not feeling that way now, so I guess that means I'm ready to start conditioning my core again. I was a good boy stopping when I felt back pain.
50/50g peri
50/60g PWO
pro/carb
no problem! YEah, it really sucked.
Sorry to hear about your teacher. Unfortunately, blocked coronary arteries that lead to a myocardial infarction (heart attack) are a real difficult and expensive problem to identify beforehand. I am one of the lucky ones who was forewarned about the problem and got treatment with minimal damage; most don't know there is blockage until they suffer irreversible heart damage or worse.
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Yeah, I know.. I just hope the training he did didn't cause it, just prepone it (It's not a word, I made it, so now it is a word).. I think he had had a heart attack earlier, so maybe his heart was too weak to handle the training, or maybe if he didn't go to the gym that day he would have had a heart attack an hour, a day, or a week later..
Upper body
I forgot my logbook so I wrote it down on a small clothe mark patch thingy.. very little space.. I'm gonna decode it now
A1 Bench press
3,2,3 @100kg
1,1 @105kg
Next time I'll start with 105, work up until I can do a few reps and then go for 110
A2 Horizontal pullups
4,3,1,1,1 @BW
I'm ditching these, they are stupid. No point in me hitting my head against the wall on an exercise I don't really need or love.
A2.5 Pullups
7,6 @BW
I might start doing regular pullups instead.. even though I never have progress with them, I don't want to give them up.
B1 Chinese row
10,8,9,10,10 @50kg
B2 Pushups
5,5 @30kg
5 @25kg
not too happy with these.. I'll try again next time.
C1 DB chinese row
11,11,8,10 @22kg DBs
D1 X pulldowns
7,6 @32.5
8,7 @28.5
E1 Face pulls
12,12,10 @50kg
These are not very strict.. really more like a row to the neck. I feel them in my traps, so they stay that way, simple as that.
F1 Chins
5,3,3 @BW
F2 Curls
14 @EZ preacher curl 10kg + bar
7,5 @OL bar 20kg
I do the curls right after the chins, no rest.
G1 Close grip bench press
8,5,4 @75kg
I changed to a slightly wider grip on the second set. Much better for my shoulders and wrists, I think the previous grip was a bit too narrow
G2 Skull crushers
10,5,4 @10kg DBs
H1 chest sup row machine static retraction
35,40,37 @60kg
H2 Pec dec
10,7 @55kg
DB fly pec stretch: 30sec @ 20kg DBs
Wow, after the DC program I've totally lost my ability to hold this! Maybe because I didn't do any isolation before it back then, but still, I was surprised at how much this ripped in my pecs.
peri and PWO: same as last time, AKA the usual.
Decoding complete.
I forgot my logbook so I wrote it down on a small clothe mark patch thingy.. very little space.. I'm gonna decode it now
A1 Bench press
3,2,3 @100kg
1,1 @105kg
Next time I'll start with 105, work up until I can do a few reps and then go for 110
A2 Horizontal pullups
4,3,1,1,1 @BW
I'm ditching these, they are stupid. No point in me hitting my head against the wall on an exercise I don't really need or love.
A2.5 Pullups
7,6 @BW
I might start doing regular pullups instead.. even though I never have progress with them, I don't want to give them up.
B1 Chinese row
10,8,9,10,10 @50kg
B2 Pushups
5,5 @30kg
5 @25kg
not too happy with these.. I'll try again next time.
C1 DB chinese row
11,11,8,10 @22kg DBs
D1 X pulldowns
7,6 @32.5
8,7 @28.5
E1 Face pulls
12,12,10 @50kg
These are not very strict.. really more like a row to the neck. I feel them in my traps, so they stay that way, simple as that.
F1 Chins
5,3,3 @BW
F2 Curls
14 @EZ preacher curl 10kg + bar
7,5 @OL bar 20kg
I do the curls right after the chins, no rest.
G1 Close grip bench press
8,5,4 @75kg
I changed to a slightly wider grip on the second set. Much better for my shoulders and wrists, I think the previous grip was a bit too narrow
G2 Skull crushers
10,5,4 @10kg DBs
H1 chest sup row machine static retraction
35,40,37 @60kg
H2 Pec dec
10,7 @55kg
DB fly pec stretch: 30sec @ 20kg DBs
Wow, after the DC program I've totally lost my ability to hold this! Maybe because I didn't do any isolation before it back then, but still, I was surprised at how much this ripped in my pecs.
peri and PWO: same as last time, AKA the usual.
Decoding complete.
thats a pretty long workout :] nice weight on bench and rows man
i like the chinese rows! can you get video of them some time?
i like the chinese rows! can you get video of them some time?
yeah, my workouts are very long, with a lot of volume. I'm surprised no one has lectured me about the dangers of overtrianing and the importance of doing squat bench row and then going home
I hope I'm not overdoing it, but I don't think so. If I start to fatigue I'll feel it, won't I?
Here's a pic of what I call the chinese row, only this is done with an incline:
I hope I'm not overdoing it, but I don't think so. If I start to fatigue I'll feel it, won't I?
Here's a pic of what I call the chinese row, only this is done with an incline:
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