Scott_Free - Reinventing Myself

Well I am officially ill. Missed my Monday workout and I will not be able to go again today (cant breathe), so hopefully I can pick it up again wed/thur and get back on track. I didn't eat much the last 3-4 days while I was sick, but tried to keep the fuilds going.

Back on the eating today, gonna see if I can force in 6 meals, got my sense of taste back at least.
 
Well I hit the gym yesterday in a short effort of trying to get back into the groove. My energy depleted rapidly and I was only able to get in about 40 mins. I did a little of everything since I new I was not going to last.

squats, rdl, incl. bench, calf raises, abs, a couple curls and tricep extensions.

Gonna go for a light jog today I think, even though it is a snow storm outside. Still a little stuffed up but the breathing is coming back.
 
Thursday = Jog
Friday = Overall body workout

Ok so things are more or less back to normal. Today I am going to hit the gym with a mix u pto the routine. Fiddled around on Friday with some new numbers and reps etc, felt good and its time to get things mixed up.
 
Monday was lower body. I mixed the routine up and boy I can feel it. Its good to have that sore the next day feeling back to remind me I did something.

I did squats, ham curls, calf raises, abs (weighted situps/leg raises), leg extensions, lunges, rotator cuff (X2).
 
Tuesday Upper

Bench, RDL, Dips, Chin-ups, cable flys, curls, tri-extensions, lat pull downs.

Wednesday cardio

Went for a nice run/jog with the dog. Damn thing has a lot of energy so it set a mean pace for most of the run, had to slow down to catch a breathe a couple times. That and the ice/snow made for some more entertaining action.

Body is sore in spots from the tuesday workout and the run. Feels good.
 
No I just try not to do them on the same day as Squats, but I do feel I am getting work on my back when I do them. I need to chcek my form a little bit again, as I find myself bending more at the hips (still with a straight back) when I lower the weight to the floor, my knees are bending. I think I might have to widen my grip to ge the bar higher up (my arms are long).

Friday I did my upper routine.
Saturday was a run/jog with the dog.
Monday was my lower body routine.

When you guys do lunges does your trailing leg bend at a 90 degree at the knee or do you stretch out further in your step so it is more straight back?
 
I would actually do them after your squats; they're meant as an assitance movement to really hit the lower back/hamstrings/glutes. Remember, with RDLs, you're really just letting hte bar lower. Imagine that you're pushing your chin forward and you're just letting the bar travel down the thighs and past the knees a bit. I've seen some trainees do them about as far down as their mid-shins.

Even with just the bar, you can make this feel like the hams are gonna pop off from the glutes. The knees bend a little as htis can't be helped but not very much.

Back straight on lunges.
 
Perhaps I am doing them more correc than I thought. I do feel it in my glutes and hammy's a little, and as you stated when I lower the bar it is really almost impossibly to bend my knees until the bar travels past them. So the majority of the movement is me bending at the waist with a straight back, head up, eyes forward. I will try to remove more knee bend to force me to stretch out those hams and see how that works me.

Yea the lunges I find more effective overall when I stretch my leg back, when I go at a 90 I hit more quad.

I will look into moving my Dead's to my lower day, that may allow me to fit in incline db's or incline bench for extra shoulder/chest.

Tuesday was upper day, couple younger dudes were in the gym when I was, fairly rare I get to see anyone, so it was nice to chat a little for a change.

Wednesday I hit the cardio, working it up slowly again, the dog keeps me on a mean pace.
 
Thursday - Lower Body
Friday - Upper Body
Saturday - Cardio
Monday - Lower Body

The workout have been solid and now that I got my cardio back in gear I feel a lot better.
Going to stick with the same pace for another month or two and see where it gets me.
I will change my reps/sets again next week looking at 8X3 or back to 5X5. Run that for
about 4-6 weeks then re-eval where I am at.
 
Tuesday Upper
Wednesday cardio

One more set of lower and uppper on this routine then its time to switch it up. Looking forward to doing things a little different. Hoping to have some decent overall changes by the end of may, at that time I will post all my numbers and perhaps some pictures.
 
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