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Johnny
Jun 3, 2005 21:20:59 GMT -5
Post by Johnny Mnemonic on Jun 3, 2005 21:20:59 GMT -5
Isometric squats(holding weight @ parallel)
455lbs for 5 seconds 1st set 415lbs for 5 seconds 2 sets,4th set failed to hit 5 sec.
Isometric Deadlifts(stood on 25lb plates and held weight at starting position)
405lbs for 15 seconds 1st set 370lbs for 25 seconds 2nd set,3rd set failed to hit 15 sec.
Isometric Hip Flexion Situps(sat on decline bench and held torso parallel to floor)
90lbs on chest for 25 seconds 1st set 80lbs on chest for 25 seconds 2nd set,3rd set failed to hit 25 sec.
I basically will drop 6% of the weight after the 1st set.The 6% however is figured into AW(appreciated weight).For the squat I figured 85% of my bodyweight.Since that is how much of your weight you lift.I weigh about 212.So I added 455+180=635 and 6% of that is 38.1.Roughly rounded to 40lbs.Thus that is what I dropped.I used 50% on the deadlifts and situps.I wasn't feeling too strong today.But I will just work harder next time.
5/20 - Upper Body -------------------------------------------------------------------------------- Isometric Bench Press;with weight releasers
275 for 7 seconds held @ 4-5 inches above chest. Lowered weight until weight releasers dropped off bar. Was left with 215 on bar.Held for 25 seconds 4-5 inches above chest.This was my first or initial set.Dropped 6% of AW(appreciated weight).
255 for 7 seconds + 200 for 25 seconds did 4 drop sets with 255 but only managed 3 drop sets with 200.
Isometric Rows;Performed lying face down on bench
180 @ 35 seconds,initial set
165 @ 35 seconds,4 drop sets
Oscillatory Isometric Tricep Pullovers
50lb dumbell @ 25 seconds/17 reps initial set
45lb dumbell @ 17 reps 5 drop sets
These were done lying on a bench with a very short range of motion.Moved dumbell From parallel to about 45 degree angle.During each rep I held the db at the top of the movement flexing the triceps for about a second.Then I relaxed and allowed the db to drop to parallel then pressed it as hard as possible back to 45 degree angle(top position).
Isometric hammer curls;held db's with forearms at parallel.
30lb dumbells @ 35 seconds initial set
25lb dumbells @ 35 seconds 5 drop sets
Felt pretty strong today.
5/23 - Lower Body -------------------------------------------------------------------------------- Oscillatory Isometric Hip Flexion Squats
175lbs @ 28 seconds/15 reps;initial set
155lbs @ 15 reps;3 drop sets
These were done on a Smith Machine,bar held front squat style,with one leg on the ground and other leg resting on a bench behind me.
Oscillatory Isometric Reverse Hypers
115lb db @ 25 seconds/13 reps;initial set
100lb db @ 13 reps;2 drop sets
I performed reps resting hips backwards on 45 degree hyperextension bench.Feet hung down with dumbell held between ankles.
Oscillatory Isometric Glute Ham raises
75lbs @ 26 seconds/16 reps;initial set
65lbs @ 16 reps;2 drop sets
These were done on the same bench as above except I kept knees bent to activate hammies more.I held an ez-curl bar Zercher lift style.
Oscillatory Isometric Situps
90lbs @ 35 seconds/20 reps;initial set
80lbs @ 20 reps;2 drop sets
5/24 - Upper Body -------------------------------------------------------------------------------- Oscillatory Isometric Pec Flys
80lb db's @ 30 seconds/14 reps;initial set
75lb db's @ 14 reps/ 4 drop sets
Oscillatory Isometric Inverted Flys
45lb db's @ 30 seconds/15 reps;initial set
40lb db's @ 15 reps; 5 drop sets
These were done lying face down on bench.Held dumbells with palms facing forward.
Oscillatory Isometric Front Raises
45lbs @ 30 seconds/16 reps;initial set
40lbs @ 16 reps;4 drop sets
Utilized a Triceps bar.Held bar with palms facing each other.
Oscillatory Isometric Bicep Curls
45lb db's @ 30 seconds/15 reps;initial set
40lb db's @ 15 reps;3 drop sets
Lower Body 5/27:
Isometric Squats;
455 @ 7 seconds,initial set
390 @ 7 seconds,5 drop sets
Isometric Deadlifts;
365 @ 25 seconds,initial set
315 @ 25 seconds,4 drop sets
Isometric HF Sit-ups;
100 @ 30 seconds,initial set
80 @ 30 seconds,4 drop sets
Since this workout was the fatigue portion of my toleration cycle,drop off was 10% from the initial sets.There will be a 6 day wait till the next Lower body workout. -------------------------------------------------------------------------------- Upper body 5/28;
Isometric Bench Press (w/weight releasers);
300 @ 7 seconds + 230 @ 25 seconds,initial set
265 @ 7 seconds + 205 @ 25 seconds,3 drop sets
Isometric Rows; Lying face down on bench.
200 @ 35 seconds,initial set
175 @ 35 seconds,3 drop sets
Oscillatory Isometric Tricep Pullovers;
60lb dumbell @ 40 seconds/20 reps,initial set
50lb dumbell @ 20 reps,3 drop sets
Isometric Curls;
35lb dumbells @ 35 seconds,initial set
30lb dumbells @ 35 seconds,3 drop sets
This workout was also part of the fatigue portion of my toleration cycle.Drop off as well was 10%.
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Johnny
Jun 3, 2005 21:23:47 GMT -5
Post by Johnny Mnemonic on Jun 3, 2005 21:23:47 GMT -5
Lower Body 6/2 -------------------------------------------------------------------------------- Overload Pliometric (OLP) Squats
425x1 rep (40lbs on weight releasers);initial set
390x1 rep (same amount on weight releasers);6 drop sets
I loaded the w.r.'s with 10% of max bar weight.They released at about parallel.
Pliometric Isometric Miometric (PIM) Reverse Hypers
115lb dumbell @ 25 seconds/13 reps;initial set
100lb dumbell @ 13 reps;3 drop sets
PIM (Pliometric Isometric Miometric) is just a fancy way of saying normal up & down reps.
Oscillatory Isometric Sit-ups
100lbs @ 25 seconds/13reps;initial set
90lbs @ 13 reps;5 drop sets
These were done on decline bench like most sit-up work.
I didn't feel too strong in the lower body.My squats and deads haven't been to strong since I got back from vacation during Mom's day weekend.
Re: Upper body 6/3 -------------------------------------------------------------------------------- Oscillatory Isometric Pec Flys
85lb db's @ 25 seconds/13 reps;initial set
75lb db's @ 13 reps;5 drop sets
OI Inverted Flys
50lb db's @ 31 seconds/17 reps;initial set
40lb db's @ 17 reps;5 drop sets
OI Front raises
50lbs @ 35 seconds/19 reps;initial set
40lbs @ 19 reps;5 drop sets
OI curls
50lb db's @ 25 seconds/13 reps;initial set
40lb db's @ 13 reps;4 drop sets
My Upper body workouts have fellt much stronger than lower body workouts in last few weeks.
Re: Upper body 6/3 -------------------------------------------------------------------------------- What are you doing for warm-ups Johnny? johnny mneumonic The Punisher Posts: 24 (6/4/04 4:51 pm) Reply Re: Upper body 6/3 -------------------------------------------------------------------------------- To be honest part of my warm up is walking from where I park my car to the gym.Since the place is downtown,I usually walk 3-4 blocks.I start with 3-5 sets of the first exercise for that session.(i.e. squats,deads or bench) Pyramiding up. Re: Upper body 6/3 -------------------------------------------------------------------------------- Lower Body
OLP squats
425x1 rep w/40lbs.on weight releasers;initial set
390x1 rep same weight on w.r.'s;3 drop sets
PIM Makeshift GHR's
15lbs @ 25 seconds/10 reps;initial set
5lbs @ 10 reps;3 drop sets
These were done off lat machine seat with flat bench laid over seat.
OI HF sit-ups
110lbs @ 25 seconds/15 reps;initial set
100lbs @ 15 reps;2 drop sets
Sorry for not posting w/o's lately.Had a case of the Bachman aches.
Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Upper body
RA (Reactive Acceleration) Bench press
115lbs @ 9 seconds/6 reps;initial set 105lbs @ 6 reps;5 drop sets
Each rep thrown 5-6 inches in air.
RA Bench press
85lbs @ 9 seconds/6 reps;initial set 75lbs @ 6 reps;5 drop sets
Each rep thrown 10-12 inches in air.
ISO Scapular Pull-ups
150lbs @ 25 seconds;initial set 130lbs @ 25 seconds;5 drop sets
PIM Pro-Sup (Pronate,Suppinate) Extensions
30lb db's @ 26 seconds/13 reps;initial set 25lb db's @ 13 reps;4 drop sets
These are done with db's held in normal bench position(pronate) at top of rep.They are slowly rotated while dropping them toward chest till palms face down(suppinate) and elbows point up.
PIM curls
95lbs @ 26 seconds/14 reps;initial set 90lbs @ 14 reps;4 drop sets
Used E-Z curl bar for these. (6/22/04 4:17 pm) Reply Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Lower body 6/21
PIM Squats
315 @ 30 seconds/12 reps;initial set 285 @ 12 reps;1 drop set
Real tough!
PIM Deadlifts
365 @ 27 seconds/13 reps;initial set 340 @ 13 reps;1drop set
PIM Abs Leg raises on bench
20lb db @ 25 seconds/10 reps;initial set same weight @ 10 reps;1 drop set
I decided to do regular reps for a change.This was surprisingly the toughest Lower body workout for me in months.
-------------------------------------------------------------------------------- Upper Body 6/22
PIM Bench Press
205lbs @ 27 seconds/13 reps;initial set 190lbs @ 13 reps;1 drop set
PIM Pull Ups
10lbs around waist @ 28 seconds/15 reps;initial set bodyweight @ 15 reps;2 drop sets
These were done close grip,palms facing each other.
PIM Overhead Press
60lb db's @ 28 seconds/15 reps;initial set 55lb db's @ 15 reps;1 drop set
PIM Straight arm pull overs
80lbs @ 38 seconds/13 reps;initial set 75lbs @ 13 reps;1 drop set
Performed these with EZ curl bar.
Same sentiments as Lower body workout.Real tough session!
Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Lower Body 6/25
PIM squat 63% Appreciated Weight
200lbs @ 3 reps;initial set 190lbs @ 3 reps;6 drop sets
I performed these as fast as possible.Didn't use stopwatch.Stopped exercise when I could tell I was slowing down.
PIM squat 51% Appreciated weight
135lbs @ 3 reps;initial set 125lbs @ 3 reps;6 drop sets
Same objective as above.Both variations worked the Neuro-Magnitude Modality.
PIM Backraises
135lbs @ 9 seconds/5 reps;initial set 120lbs @ 5 reps;1 drop set
Performed these with bar in arms Zercher style.Stopped because felt too much bad pain in lower back.
PIM situps
155lbs @ 9 seconds/6 reps;initial set 140lbs @ 6 reps;6 drop sets
Did these on decline bench like usual.Held bar again Zercher style.Makes holding heavyweight more comfortable.
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Johnny
Jun 3, 2005 21:25:29 GMT -5
Post by Johnny Mnemonic on Jun 3, 2005 21:25:29 GMT -5
Upper body 6/26
PIM Bench Press 74% Appreciated Weight
175lbs @ 8 seconds/9 reps+4 second iso hold at bottom;initial 165lbs @ 9 reps+iso hold;4 drop sets
PIM Bench Press 63% Appreciated Weight
145lbs @ 8 seconds/9 reps+4 second iso hold;initial set 135lbs @ 9 reps+iso hold;4 drop sets
PIM T-bar rows
250lbs on bar @ 8 seconds/5 reps;initial set 235lbs @ 5 reps;4 drop sets
PIM Curls
60lb db's @ 9 seconds/3 reps;initial set 55lb db's @ 3 reps;2 drop sets
johnny mneumonic The Punisher Posts: 35 (7/1/04 5:20 pm) Reply Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Lower Body 6/29
PIM Squat
345lbs @ 26 seconds/10 reps;initial set 315lbs @ 10 reps;1 drop set
PIM Deadlift
390lbs @ 28 seconds/11 reps;initial set 365lbs @ 11 reps;1 drop set
PIM Abs(bench leg raises)
25lb db @ 25 seconds/10 reps;initial set
stopped cuz back was hurting during this exercise.
I was thinking I didn't make too much progress from the previous Squat,Dead session.But looking back at sessions involving OI work in the An-2 bracket I didn't hit the exact reps week to week either.I figure as long as I got into the Anaerobic bracket for each set it's all good.
johnny mneumonic The Punisher Posts: 36 (7/1/04 5:24 pm) Reply Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Upper body 6/30
PIM Bench
225lbs @ 25 seconds/10 reps;initial set 210lbs @ 10 reps;1 drop set
PIM Pull-ups
20lbs @ 30 seconds/14 reps;initial set 10lbs @ 14 reps;1 drop set
Skipped PIM overhead presses cuz felt it might be hitting shoulders too hard in this particular session.Will get them in the next session.
PIM Pull Overs (straight arm)
85lbs @ 35 seconds/13 reps;initial set 80lbs @ 13 reps;2 drop sets
Again not feeling too strong in these PIM sessions.But it can only be making me stronger.>D johnny mneumonic The Punisher Posts: 37 (7/5/04 2:14 pm) Reply Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Lower body 7/3
PIM Squat
210lbs 63% AW @ 3 reps;initial set 200lbs @ 3 reps;5 drop sets
145lbs 51% AW @ 3 reps;initial set 135lbs @ 3 reps;6 drop off sets
PIM Abs
170lbs @ 7 reps;initial set 155lbs @ 7 reps;5 drop off sets
Done on Decline bench.Held bar Z-lift style.
johnny mneumonic The Punisher Posts: 38 (7/5/04 2:21 pm) Reply Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Upper Body 7/4
PIM Bench Press
175lbs 74% AW @ 9 seconds/8 reps+ ISO hold;initial set 165lbs @ 8 reps+ ISO hold;4 drop sets
155lbs 63% AW @ 9 seconds/9 reps+ ISO hold;initial set 145lbs @ 9 reps+ ISO hold;4 drop sets
Ended the Bench Press sets when felt slower than previous sets.
PIM Cable rows
270lbs @ 9seconds/6 reps;initial set 250lbs @ 6 reps;4 drop sets
PIM Overhead Press
65lb db's @ 25 seconds/10 reps;initial set 60lb db's @ 10 reps;3 drop sets
PIM Curls
65lb db's @ 9 seconds/4 reps;initial set 60lb db's @ 4 reps;4 drop sets
Performed these hammer curl style unlike the last curl session. johnny mneumonic The Punisher Posts: 41 (7/8/04 4:17 pm) Reply Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Lower Body 7/7
PIM Squats
375 @ 28 seconds/10 reps;initial set 320 @ 10 reps;2 drop sets
Felt pretty strong.
PIM Deadlifts
415 @ 25 seconds/10 reps;initial set 365 @ 10 reps;2 drop sets
PIM Ab pulldowns
120 @ 30 seconds/13 resp;intial set 110 @ 13 reps;1 drop set
Exercises done w/10% drop-off.
johnny mneumonic The Punisher Posts: 42 (7/8/04 4:23 pm) Reply Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Upper Body 7/8
PIM Bench
240 @ 25 seconds/8 reps;initial set 215 @ 8 reps;3 drop sets
Unhappy with initial weight but satisfied w/amount of drop sets.
PIM Pull-ups
30lbs @ 25 seconds/11 reps;initial set 10lbs @ 11 reps;2 drop sets
PIM Straight arm pullovers
90lbs @ 25 seconds/11 reps;initial set 80lbs @ 11 reps;2 drop sets
10% drop off on all exercises.Will take 6 days off and will be back with another Macrocycle. Bachmann Sensei The Fonz of MooseCall Posts: 558 (7/8/04 9:13 pm) Reply ezSupporter
Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Johnny, why are you taking 6 days off? Is this just the scheduling, or are you feeling beat up? I guess I have a lot to learn about DB's stuff yet. johnny mneumonic The Punisher Posts: 43 (7/9/04 7:31 pm) Reply Re: Johnny's Workout Log I -------------------------------------------------------------------------------- It is part of the Fatigue cycle portion of the Macrocycle.The first five workouts were done with 4 days rests.The fifth session however utilized 10% drop-off and afterwhich requires approximately six days rest.A 4:1 ratio,Frequency to Fatigue. I hope that jogs your memory.
Johnny M.
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Johnny
Jun 3, 2005 21:27:40 GMT -5
Post by Johnny Mnemonic on Jun 3, 2005 21:27:40 GMT -5
Lower Body 7/13
MIO Squats
440 @ 1 max rep;initial set 405 @ 1 rep;2 drop sets
Started from pins set 2-3 inches above parallel.
MIO Deadlifts
460 @ 19 seconds/4 reps;initial set 425 @ 4 reps;2 drop sets
MIO sit ups
60lb db @ 25 seconds/10 reps;initial set 55lb db @ 10 reps;2 drop sets
-------------------------------------------------------------------------------- Upper Body 7/14
MIO Bench Press
255 @ 1 max rep;initial set 235 @ 1 rep;7 drop sets
Did initial set from bottom of squat rack but was a bit akward since rack was a bit too low.For the drop sets I unracked weight & lowered to chest and waited at least 2 seconds before lifting off chest.
MIO Rows
205 @ 20 seconds/8 reps;initial set 195 @ 8 reps;6 drop sets
For these I laid on a bench,face down,but raised high enough to row the weight off floor.
MIO Tricep pushdowns
130 @ 21 seconds/12 reps;initial set 120 @ 12 reps;6 drop sets
Kind off felt as if didn't hit the weights hard enough today.Maybe it was easier because of the AN-2 work in the last Macrocycle. -------------------------------------------------------------------------------- Lower Body 7/20
MIO Squats
455 @ 1 max rep;initial set 415 @ 1 rep;3 drop sets
Started from 2-3 inches above parallel off pins.
MIO Deadlifts
475 @ 4 reps;initial set 445 @ 4 reps;2 drop sets
MIO Abs
90lbs @ 10 reps/25 seconds;initial set 75lbs @ 10 reps;2 drop sets
I missed my scheduled Lower & Upper body sessions on Saturday & Sunday because of moving and getting things situated in my new place.My back may not have been fully recovered from the weekend also.
-------------------------------------------------------------------------------- Upper Body 7/21
MIO Bench Press
285 @ 1 max rep;initial set 265 @ 1 rep;2 drop sets
Lowered the weight from the rack and let sit on my chest for at least 2 seconds before doing the singles.
MIO Rows
225 @ 22 seconds/8 reps;initial set 210 @ 8 reps;3 drop sets
Like last time.Laid on bench face down and pulled bar off ground with 2 sec.count between reps.
MIO Tri pushdowns
150 @ 25 seconds/11 reps;initial set 140 @ 11 reps;3 drop sets
I didn't feel as strong as the last Upper body session but I feel I was stronger than my Lower body day.
-------------------------------------------------------------------------------- Lower Body 7/24
REA Squats 63% AW
235 @ 3 reps;initial set 220 @ 3 reps;7 drop sets
REA Squats 51% AW
165 @ 3 reps;initial set 155 @ 3 reps;8 drop sets
I was suppose to use the time method for drop off.But it was difficult to get accurate times.I went more by the speed of the exercises.What I did was take a stand about 12-14 inches high.I unracked the weight then stepped up on the stand.Braced my self and dropped to the ground,absorbed the shock as strong as possible and squated up.Unusual and very tough.I had intened on using AW of 74% & 63% but it would have been to heavy.
REA Abs
155 @ 25 seconds/16 reps;initial set 145 @ 16 reps;7 drop sets
I performed these on a decline bench and held a barbell in Z-lift style.Also to perform the REA method properly I would relax and fall back,without controlling the weight on the eccentric portion.Then as soon as I got to the bottom I would explode up as hard as possible.I don't know if I did them right but I am sore today.
-------------------------------------------------------------------------------- Upper Body 7/25
REA Bench Press AW 63%
175 @ 3 reps;initial set 165 @ 3 reps;7 drop sets
REA Bench Press AW 51%
140 @ 3 reps;initial set 135 @ 3 reps:7 drop sets
The same comments apply here like the squats.Very tough.Again I wanted to use heavier weight but it would have been too much.I performed these by unracking the weight,then letting the bar go and gaining as much seperation as possible between hands and bar.I would then catch it before it hit my chest then press it back up.Again very tough.It was more difficult to gain seperation and catch & control the bar than I thought.But great Neuro-mag work.
ISO Scapular Pull-ups
165 @ 10 seconds;initial set 150 @ 10 seconds;7 drop sets
PIM Bicep db hammer curls
50lb db's @ 16 seconds/9 reps;initial set 45lb db's @ 9 reps;6 drop sets
-------------------------------------------------------------------------------- Lower Body 8/3
ISO Deadlifts
485 @ 8 seconds;initial set 450 @ 8 seconds;2 drop sets
The way I performed these was not exactly correct.I stood on 25lb plates.Deadlifted weight off floor,then held weight 3-5 inches off ground.Next time I will have weight on pins and lower into position.I think lifting weight off floor is needless work for this method.
ISO Squats
405 @ 11 seconds;initial set 365 @ 11 seconds;2 drop sets
Unracked bar and lowered to parallel.Dropped weight on pins after 11 sec.timeframe.
ISO HF abs
100lbs @ 25 seconds;initial set 100lbs @ 25 seconds;2 drop sets
-------------------------------------------------------------------------------- Upper Body 8/4
PIM Behind Neck Presses
135 @ 25 seconds/13 reps;initial set 125 @ 13 reps;3 drop sets
I felt surprisingly strong on these for not doing them for 4-5 months.Maybe it's all the benching?
PIM Pull-ups
60lbs @ 15 seconds/7 reps;intial set 45lbs @ 7 reps;3 drop sets
PIM Straight arm Pullovers (e-z curl bar)
90 @ 25 seconds/9 reps;initial set 80 @ 9 reps;4 drop sets -------------------------------------------------------------------------------- Lower Body 8/8
REA Squats 74% AW
305 @ 3 reps;initial set 295 @ 3 reps;5 drop sets
REA Squats 63% AW
235 @ 3 reps;initial set 225 @ 3 reps;5 drop sets
These should be done utilizing the time method.But that can be a bit difficult so I just go until I feel slow doing them.These were still pretty tough.You are suppose to free-fall on the way down and then accelerate up at about parrallel.
REA Abs
165 @ 25 seconds/17 reps;initial set 155 @ 17 reps;4 drop sets
These were done as before on a decline bench holding the bar Z-lift style. -------------------------------------------------------------------------------- Upper Body 8/8
REA Bench Press 63% AW
175 @ 3 reps;initial set 165 @ 3 reps;5 drop sets
REA Bench Press 51% AW
140 @ 3 reps;initial set 135 @ 3 reps;5 drop sets
ISO Seated Rows on hammer machine
160 @ 20 seconds;initial set 150 @ 20 seconds;5 drop sets
PIM Hammer Curls
55lb db's @ 11 seconds/6 reps;initial set 50lb db's @ 6 reps;3 drop sets
-------------------------------------------------------------------------------- Upper Body 8/12
PIM Overhead Presses(seated behind neck)
145 @ 25 seconds/13 reps;initial set 135 @ 13 reps;2 drop sets
PIM Pull-ups
75 @ 11 seconds/6 reps;initial set 60 @ 6 reps;2 drop sets
PIM Straight arm pull-overs
110 @ 8 reps;initial set 100 @ 8 reps;2 drop sets
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Johnny
Jun 3, 2005 21:30:53 GMT -5
Post by Johnny Mnemonic on Jun 3, 2005 21:30:53 GMT -5
Lower Body 8/13
ISO Deadlifts
525 @ 8 seconds;initial set 485 @ 8 seconds;2 drop sets
Did these by lowering weight off two benchs to about mid shin.
ISO Squats
440 @ 8 seconds;initial set 405 @ 8 seconds;2 drop sets
Didn't feel as strong on these as the Deads.
-------------------------------------------------------------------------------- Upper Body
REA Bench Press
185 @ 3 reps AW 63%;initial set 175 @ 3 reps;4 drop sets
REA Bench Press
145 @ 3 reps AW 51%;initial set 140 @ 3 reps;4 drop sets
Didn't feel too strong on these since my right elbow has been bothering me.Time to get more Glucosamine Chondroitin.
ISO Seated rows
170 @ 25 seconds;initial set 160 @ 25 sec.;4 drop sets
PIM Hammer db curls
60 lb db's @ 13 seconds/7 reps;initial set 55 lb db's @ 7 reps;2 drop sets -------------------------------------------------------------------------------- Lower Body 8/17
REA Squats AW 74%
315 @ 3 reps;initial set 305 @ 3 reps;5 drop sets
REA Squats AW 63%
245 @ 3 reps;initial set 235 @ 3 reps;5 drop sets
Felt pretty strong on these.
REA HF Abs
175 @ 15 reps;initial set 165 @ 15 reps;3 drop sets
-------------------------------------------------------------------------------- Upper Body 8/20
PIM Overhead Presses (behind neck)
155 @ 15 seconds/9 reps;initial set 145 @ 9 reps;2 drop sets
PIM Pull-ups
90lbs @ 9 seconds/4 reps;initial set 75lbs @ 4 reps;2 drop sets
No tricep work.Elbow bothered me. -------------------------------------------------------------------------------- Isometric Deadlifts
565 @ 5.5 seconds;initial set No drop sets
Isometric Squats
475 @ 1-2 seconds;initial set No drop sets.
Not much energy after initial Iso Dead set.
-------------------------------------------------------------------------------- Upper Body 8/26
PIM Bench Press AW 60%
165 @ 9 seconds/10 reps;initial set 155 @ 10 reps;5 drop sets
ISO Scapular Pull-ups
115lbs @ 30 seconds;initial sets 95lbs @ 30 seconds;4 drop sets
PIM Curls
40 @ 32 seconds/22 reps;initial set 35 @ 22 reps;5 drop sets
I used a Tricep bar with these,hammer curl style.Started with too little weight though.
-------------------------------------------------------------------------------- Lower Body 8/27
PIM Squats AW 60%
215 @ 9 seconds/10 reps;initial set 205 @ 10 reps;5 drop sets
PIM Deadlifts AW 60%
285 @ 9 seconds/10 reps;initial set 270 @ 10 reps;5 drop sets
PIM Abs (sit-ups)
45lb plate @ 9 seconds/13 reps;initial set only
Two days later I am still very,very sore from this workout.More so than my heavy workouts. -------------------------------------------------------------------------------- Upper Body 8/30
OI db Overhead Presses
50lb db's @ 33 seconds/25 reps;initial set 45lb db's @ 25 reps;4 drop sets
Iso Barbell Rows (face down on bench)
200 @ 17 seconds;initial set 190 @ 17 seconds;4 drop sets
OI Front Raises
20 @ 40 seconds/27 reps;initial set 15 @ 27 reps;4 drop sets
-------------------------------------------------------------------------------- Lower Body 8/31
ADA squat drops w/AMT set up
Height;26 28.5 31 33.5 36
5 total sets
REA Lateral jumps
9 seconds/8 jumps 3 drop sets
REA Sit ups
35 lbs @ 25 seconds/19 reps;initial set 30 lbs @ 19 reps;3 drop sets
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Johnny
Jun 3, 2005 21:33:32 GMT -5
Post by Johnny Mnemonic on Jun 3, 2005 21:33:32 GMT -5
(9/4/04 11:29 am) Reply Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Upper Body
PIM Bench Press AW 60%
175 @ 9 seconds/10 reps;initial set 165 @ 10 reps;5 drop sets
ISO Scapular Pull-ups
135 @ 30 seconds;initial set 115 @ 30 seconds;5 drop sets
PIM Curls
70 @ 26 seconds/18 reps;initial set 65 @ 18 reps;5 drop sets
(9/4/04 11:32 am) Reply Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Lower Body
PIM Squats AW 60%
225 @ 9 seconds/10 reps;initial set 205 @ 10 reps;3 drop sets
PIM Deadlifts AW 60%
300 @ 9 seconds;/10 reps;initial set 280 @ 10 reps;3 drop sets
PIM Abs sit ups
55 @ 9 seconds/10 reps;initial set 45 @ 10 reps;3 drop sets
I really gotta stop working out too early in the morning.I just didn't feel enough energy today. -------------------------------------------------------------------------------- Upper Body 9/7
OI Over head db presses
60's @ 25 seconds/14 reps;initial set 55's @ 15 reps;5 drop sets
I don't think I was concentrating enough on the initial set because I felt much stronger on the drop sets and purposely did 15 reps for each.
ISO Barbell Rows
210 @ 20 seconds;initial set 195 @ 20 seconds;5 drop sets
OI Straight arm Pullovers
65 @ 25 seconds/15 reps;initial set 60 @ 15 reps;5 drop sets -------------------------------------------------------------------------------- Lower Body 9/8
ADA Squat Drops w/AMT set-up
4 sets
In inches 28.5 31 33.5 35
REA Lateral Jumps
4 sets 9 seconds/9 reps
REA Abs
4 sets 10 seconds/13 reps -------------------------------------------------------------------------------- Lower Body 9/12
PIM Squats
245 @ 9 seconds/10 reps;initial set 205 @ 10 reps;5 drop sets
PIM Deadlifts
320 @ 9 seconds/10 reps;initial set 280 @ 10 reps;4 drop sets
PIM Abs
65 @ 9 seconds/12 reps;initial set 50 @ 12 reps;4 drop sets
Felt pretty strong.I did not however do my Upper body w/o.I felt too much pain in my left shoulder and right elbow.I had been keeping the pain at bay with ice & Glucosamine therapy but it finally caught up to me yesterday. -------------------------------------------------------------------------------- Upper Body 9/21
Seated hammer strength Preses
140 @ 4x8-10
db overhead presses
35's @ 4x8-10
ISO Tri Pushdowns
85 @ 4x30 seconds
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Johnny
Jun 3, 2005 21:35:06 GMT -5
Post by Johnny Mnemonic on Jun 3, 2005 21:35:06 GMT -5
Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Lower Body 9/23
REA Squats
235 @ 3 reps;initial set
225 @ 3 reps;4 drop sets
REA Deads
330 @ 3 reps;initial set
315 @ 3 reps;4 drop sets
PIM Leg raises
4x15 Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Lower Body 10/7
PLIO Squats
505 @ 6 seconds;initial set 470 @ 6 seconds;7 drop sets
I worked up to 405 for a single in warm-up surprisingly since my strength was about the same since my last squat workout nearly two weeks ago.Also regarding this workout I only did this one exercise with 7:54 rest intervals per DB's 8 minute rest rule.He advised to use one exercise for session A and 5-6 exercises for session B.So since my above squat takes 6 seconds per set then I rest for 7 min. & 54 sec.On the other hand if I utilize 5 exercises in a session and they take 30 seconds each then I rest 55 seconds between sets.I think makes sure to keep my nervous system fresh. -------------------------------------------------------------------------------- Upper Body 10/9
Seated bench presses (hammer strength)
80lbs 3x16-18
Pull overs
40lb db 3x8-10
Static db overhead holds
30lb db's 3x30 seconds
Scapular pull-ups
3x8-10
Elbow felt fine.Had slight pain in shoulder though.
-------------------------------------------------------------------------------- Discipline of the Train Pain?
I unrack the weight as if doing a normal squat.But I only lower it, slowly enough so that it takes between 5-9 seconds.I try to place the bar on pins,that are set at roughly parallel, with as much control as possible.
As far as the set up of my workouts,I have each Macro cycle set up with four different sessions as opposed to the normal two you see in the Sports book templates.And as I mentioned in my earlier post I switch up the amount of exercises and brackets of time.(I.E. 1 exercise @ An-1 and 5 exercises @ An-2).This is also done on a 4:1 frequency to fatigue cycle. It looks something like this.
1)PLIO - 1 exercise (5-9 sec.) 7:55-7:51 rest 2)ISO-MIO's - 5 exercises (30 sec.) .55 rest 3)MIO - 1 exercise (same as 1) 4)OI - 5 exercises (same as 2)
Johnny M.
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Johnny
Jun 3, 2005 21:37:55 GMT -5
Post by Johnny Mnemonic on Jun 3, 2005 21:37:55 GMT -5
Lower Body 10/12
ISO-MIO Deadlifts
405@ 30 seconds/6 reps;initial set 380@ 6 reps;1 drop set
ISO-MIO HF Squats
185@30 seconds/6 reps;initial set 170@6 reps;1 drop set
ISO-MIO Makeshift GHR's
5lbs@30 seconds/8 reps;initial set bodyweight@ 8 reps;1 drop set
ISO-MIO Leg raises
bodyweight@30 seconds/8 reps;2 total sets
A few things regarding this workout.Isometric Miometric reps are done with a 3 second pause at the bottom of each rep.The deadlift reps were done in the range from below the knee to standing straight.Also this workout was alot more difficult than I thought since I had to keep with the 55 second rest interval according to the 8 minute rule.
-------------------------------------------------------------------------------- Upper Body 10/13
Seated Hammer strength Bench Presses
80 1x10 100 1x15 120 1x15
db Bench Presses
25's 3x12-15
Pullups
2x8
Seated Hammer strength rows
120 2x8-10
I am hoping to do regular benches in another week. johnny mneumonic The Pain Train's a Comin'! Posts: 90 (10/18/04 5:29 pm) Reply Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Lower Body 10/17
MIO Squats
405 @ 1 rep;initial set 375 @ 1 rep;4 drop sets
PIM Sit-ups
90lbs @ 10x3
Did these after all squat drop sets.Done on decline bench.
Also I did the squats from the 4th notch in the power rack.Unlike the last time I did MIO squats from the 5th notch for a 455 max.Plus my strength has gone up because when I tried 405 from the 4th notch last time I could not even move the bar. -------------------------------------------------------------------------------- Upper Body 10/18
Very pedestrian workout..
Seated Machine Bench
100lbs @ 3x15
db Bench Presses
30lb db's @ 2x8
Overhead Presses
30lb db's @ 2x8
Scapular Pull-ups
bodyweight 3x10
Pull overs
45lb db @ 3x10
-------------------------------------------------------------------------------- Upper Body 10/22
OI Deadlifts
315 @ 20 reps/30 seconds;initial set 295 @ 20 reps;1 drop set
OI HF Squats
150lb db @ 19 reps/30 seconds;initial set 135lb db @ 19 reps;1 drop set
OI Makeshift(natural) GHR's
5lbs @ 15 reps/30 reps;initial set only
OI Backraises
45lbs @ 18 reps/30 seconds;initial set only
OI Sit-ups
45lbs @ 22 reps/30 seconds;intial set only
Felt too tired and nacious after the HF Squats.
-------------------------------------------------------------------------------- Upper Body 10/23
Bench Press
135 2x10 185 2x6-8 135 1x8
Scapular Pull-Ups
3x8-10
db Overhead Presses
35lb db's 3x8-10
db Pullovers
50lb db 3x8-10
Hammer Curls
35lb db's 3x8-10 -------------------------------------------------------------------------------- Johnny,
How did you do those squats that made you nauseous? I think it's probably either you needed some carbs, or maybe oxygen-debt... I'm inclined to think low carbs though. -------------------------------------------------------------------------------- Lower Body 10/27
PLIO Squats
505 @ 6 seconds;intial set
10% drop-off 435 @ 6 seconds;8 drop sets
PIM Sit-ups
90lbs 3x10
Didn't feel strong today.Maybe too long between squat workouts? I did my OI HF Squats last week with a dumbell hanging from a dip belt.Pretty uncomfortable.I had forgotten my Hip Squat Belt.That is real funny by the way,I "needed carbs".Hahahahaha! You. You're funny you.Good one Boris.
-------------------------------------------------------------------------------- Upper Body 10/27
Machine Seated Bench Press
80 1x10 100 1x10 120 1x10
Incline Bench T-bar Rows
225 1x8 315 2x8
Pullovers
50lb db 3x10
Hammer curls
35lb db's 3x10
Not quite pain-free enough to start serious bench training. -------------------------------------------------------------------------------- Lower Body 11/5
Deadlifts
225 1x8 315 2x8 275 1x8
HF Squats
135 3x8
Makeshift (natural) GHR's
3x6 b.w.
Sit ups
45lbs 3x10 -------------------------------------------------------------------------------- Upper Body 11/7
Seated Bench Press
80 1x8 100 1x8
Bench Press
135 2x5
slight pain in elbow.
ISO db shoulder Press
30lb db's 3x25-30 sec.
Scap pull-ups
3x8 b.w.
ISO Pushdowns
3x25-30 sec.
Cable curls
75lbs 3x8 -------------------------------------------------------------------------------- Lower Body 11/12
PLIO Squats
505 @ 6 seconds;initial set
440 @ 6 seconds;5 drop sets
I was a bit surprised I was still at the same strength level in the squat since it had been over a week since I squatted and I had been dealing with a cold for a the last few days.Also I screwed up on the weight of the drop sets.I should have used 470. -------------------------------------------------------------------------------- Upper Body 11/13
Seated Bench Press
80 1x10 120 2x10-12
ISO Bench Holds
135 2x30 seconds.
ISO db Presses
30lb db's 3x30 seconds
Scapular Pull ups
3x8-10
ISO Tri Pushdowns
75 3x30 seconds
Cable curls
75 3x8-10
I still didn't feel good enough for intense benching.I am afraid I might be dealing with some serious tendinitis.
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Johnny
Jun 3, 2005 21:42:11 GMT -5
Post by Johnny Mnemonic on Jun 3, 2005 21:42:11 GMT -5
Lower Body 11/16
ISO-MIO Deadlifts
315 @ 30 sec./8 reps;initial set 295 @ 8 reps;2 drop sets
ISO-MIO HF Squats
100lbs @ 30 sec./9 reps;initial set 85lbs @ 9 reps;2 drop sets
ISO-MIO Natural GHR's
5lbs @ 30 sec./8 reps;intial set b.w.@ 8 reps/2 drop sets
ISO-MIO Ab Pull downs
120lbs @ 30 sec./8 reps;intial set 100lbs @ 8 reps;2 drop sets
I didn't follow exact protocol as what I was wanting to try.I only did 4 exercises instead of 6.Also I didn't wait less than a minute between exercises.It still felt good and I felt pretty strong. -------------------------------------------------------------------------------- Upper Body 11/17
Seated Bench Press
80 1x8 100 1x8 120 1x8
ISO Bench Press
135 1x30 sec. 185 1x30 sec. 230 1x30 sec.
Pull Ups
3x8
ISO db Presses
30's 3x30 sec.
ISO Tri Pushdowns
85lbs 3x30 sec.
Cable Curls
85lbs 3x30 sec.
-------------------------------------------------------------------------------- Lower Body 11/19
MIO Squats
405 @ 1 rep;intial set 375 @ 1 rep;8 drop sets
PIM Sit-ups
90lbs 3x8
I felt pretty strong.Kind of surprised I was able to do eight drop sets.Double what I did the last time I did MIO squats.
-------------------------------------------------------------------------------- Upper Body 11/20
Seated Bench Press
100lbs 3x8-10
db Bench Press
40lb db's 3x8-10
ISO db Press
35lb db's 3x30 sec.
T-bar rows
3 plates 3x8
-------------------------------------------------------------------------------- Lower Body 11/23
OI Deadlifts
335 @ 30 sec./19 reps;initial set 315 @ 19 reps;2 drop sets
OI HF Squats
150 @ 30 sec./16 reps;initial set 135 @ 16 reps;2 drop sets
OI Natural GHR's
10lbs @ 30 sec./8 reps;initial set 5lbs @ 8 reps;2 drop sets
OI Hanging leg raises
3 sets @ 8 reps
I did the OI HF Squats with my hip squat belt.I attached a 150 db to the front of the belt. -------------------------------------------------------------------------------- Lower Body 11/26
PLIO Squats
505 @ 6 seconds;initial set 470 @ 6 seconds;3 drop sets
Felt weaker than last workout.No improvement. -------------------------------------------------------------------------------- So Johnny, do we (meaning "I") get to see a longer term plan and some concrete training and competition goals?
I realize that w. your approach, mapping sets/reps may be a little more complicated, but don't you feel it would be beneficial?
Don't take this the wrong way, but I'm going to be very upset if you start tanning and get a subscription to Flex or Men's Health... -------------------------------------------------------------------------------- Lower Body 11/30
PIM Squats @ 60% AW
250 @ 3 reps;initial set,fast as possible
240 @ 3 reps;7 drop sets,stopped when felt slow
PIM Deadlifts @ 60% AW
255 @ 3 reps;intial set,fast again
245 @ 3 reps;7 drop sets
PIM Leg Raises
bodyweight,8 sets of 8
-------------------------------------------------------------------------------- Lower Body 12/3
REA OSP Squats
190 @ 3 reps;initial set 180 @ 3 reps;10 drop sets
REA OSP Deadlifts
205 @ 3 reps;initial set 195 @ 3 reps;10 drop sets
REA Decline bench sit-ups
45lb plate @ 10x10
The squats were done with a pair of green bands attatched from the bar to pins in the power rack.For the deadlifts I used a blue band running from the middle of the bar anchored to a pair of 25lb.plates that I stood on during each set. -------------------------------------------------------------------------------- Lower Body 12/7
PIM Squats
260 @ 3 reps;initial set 250 @ 3 reps;7 drop sets
PIM Deadlifts
265 @ 3 reps;initial set 255 @ 3 reps;7 drop sets
PIM Leg lifts
B.w. @ 10 reps x 8 sets -------------------------------------------------------------------------------- Lower Body 12/17
PIM Squats
425 @ 1 rep;initial sets 395 @ 1 rep;9 drop sets
PIM sit-ups
165 @ 8 reps of 3 sets
I felt real strong on the 425 set.I was tempted to add more weight but decided to see how I did on the drop sets. However looking at how many drop sets I did,maybe I should have added more weight.
-------------------------------------------------------------------------------- Upper Body 12/18
PIM Bench Press
135 @ 4x8
Incline bench row
3 45's 4x8
Partial tri pushdowns
85 @ 3x8
Cable curls
85 @ 3x8
The EMS unit must be working because I was able to do regular barbell bench presses with virtually no pain for the first time in months. I hope this is a sign of good things to come.
-------------------------------------------------------------------------------- Lower Body 12/21
ISO-MIO Deadlifts
405 @ 30 sec./7 reps;initial set 380 @ 7 reps;1 drop set
ISO-MIO HF Squats
150 @ 30 sec./8 reps;initial set 135 @ 8 reps;1 drop set
ISO-MIO Natural GHR's
10lbs @ 30 sec./7 reps;intial set 5lbs @ 7 reps;1 drop set
ISO-MIO Abs
90 @ 30 sec./9 reps;initial set 90 @ 9 reps/1 drop set
I felt pretty strong but obviously my strength endurance is not quite their.But I am on my way.
Johnny M.
-------------------------------------------------------------------------------- Upper Body 12/22
Overhead db presses
40 @ 5x8
Pull-ups
5x8
1 db overhead tri extensions
40 @ 5x8
db hammer curls
30 @ 5x8
Shoulder and elbow felt good.I feel I am finally healing.
Johnny M. -------------------------------------------------------------------------------- Lower Body 12/24
PIM Squats
455 @ 1 max rep;initial set 425 @ 1 max rep;10 drop sets
PIM Abs
185 3x8
-------------------------------------------------------------------------------- Upper Body 12/26
PIM Bench
265 @ 1 max rep;initial set 250 @ 1 max rep;1 drop set
Felt more pain in elbow and quit early. Bachmann Sensei School of Iron Posts: 994 (12/31/04 2:24 pm) Reply ezSupporter
Re: Johnny's Workout Log I -------------------------------------------------------------------------------- Like we discussed Sunday, I think that doing more warm-up sets w. lower weights and reps, and not locking out on them, might help.
Also, you might want to look at your squats, DLs, other training to see if anything might be aggravating it there.
I've had elbow troubles bad before too. Long rest never seemed to do much for it. I forgot to mention it last weekend, but elbows-out DB extensions seemed to rehab the area pretty well for me. You might want to try these light for a while and then later work up in weight and later add band pressdowns. Just my opinion, but I would get rid of those bench press throws - those just scare me ! I mean, I know CoolColJ does them and all, but... -------------------------------------------------------------------------------- Lower Body 12/31
PIM Squats
485 @ 1 rep;initial set 415 @ 1 rep;6 drop sets
I didn't quite have the energy for drop sets.This is the reasoning for not as many than before.By the way my a day after my last Upper body workout.Yesterday.I have practically no pain in my elbow.Maybe it is all in my head.I will still take a week off from Upper body and do some EMS only.
Johnny M.
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Johnny
Jun 3, 2005 21:42:44 GMT -5
Post by Johnny Mnemonic on Jun 3, 2005 21:42:44 GMT -5
Lower Body 1/6
ISO Squats
445 @ 7 seconds;intial set 420 @ 7 seconds;5 drop sets
For these I unracked the bar ,lowered to roughly parallel and held for time. I felt pretty strong.I think lowering my drop-off percentage has helped me keep my gains going.
For Upper body,the day before, I just used the EMS on HI STIM for about 30 minutes per bodypart.
Johnny M.
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Johnny
Jun 7, 2005 19:12:36 GMT -5
Post by Johnny on Jun 7, 2005 19:12:36 GMT -5
Lower Body 6/7
PIM Squats
500 @ 1 rep;initial set 475 @ 1 rep;4 drop sets
Felt pretty good for being on vacation for eight days.
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Johnny
Jun 8, 2005 14:17:02 GMT -5
Post by Boris on Jun 8, 2005 14:17:02 GMT -5
Welcome back Johnny!
Dude, it's been a nightmare since you left. I'll fill you in on all the details sometime later, but here's the general gist of it - EZboard f*cked up all the stuff we had at Moosecall, so I tried to move as much stuff as I could before the rest of it disappeared. I got a few months of training logs and the message board links and that was about all I could salvage. The rest, I managed to rebuild in the few days I had before I left.
In any case, I'm glad you're back and please add or modify anything you think is necessary. To access your account (Johnny Mnemonic), type "admin" for the user, and the same password you were using at ezboard - after you do that, you can click "admin" among the choices at the top of the screen under the banner and fiddle with things as you will.
Some of the things (features) here are pretty nice - like a calendar feature, other things seem to be lacking and suck ass big-time - like the apparent inability to move individual threads to different forums. I still haven't had much time to look around - if you have time, please do and let me know what you discover.
Coolest thing though, is that this board is free - hopefully, it won't lose all our stuff like ezboard, but I'm looking into ways to back up info. Again, if you have ideas, let me know.
Anyways, my brown-brother, I hope your vacation treated you well. I'll be in touch!
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Johnny
Jun 8, 2005 19:02:26 GMT -5
Post by Johnny Mnemonic on Jun 8, 2005 19:02:26 GMT -5
Upper Body 6/8
Seated Hammer Bench
140 3x8
Tried benching but shoulder still bothering me. Was able to do a couple of rotator cuff exercises.BTW Boris, it is crappy what happened to the old board. Hope you are doing well in Japan.
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Johnny
Jun 11, 2005 15:17:44 GMT -5
Post by Johnny Mnemonic on Jun 11, 2005 15:17:44 GMT -5
Lower Body 6/11
PIM Snatch grip Deadlifts
335 @ 18 seconds/8 reps;initial set 315 @ 8 reps;3 drop sets
PIM GHR's off bench over a lat pulldown seat
bodyweight @ 20 seconds/10 reps;initial set bodyweight @ 9 reps;2 drop sets
PIM Sit-ups on decline bench
90 @ 20 seconds/14 reps;intial set 90 @ 12 reps;3 drop sets
Not nearly as strong in the deads but still decent workout for me.
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Johnny
Jun 15, 2005 18:48:48 GMT -5
Post by Johnny Mnemonic on Jun 15, 2005 18:48:48 GMT -5
Upper Body 6/12
Sahrmann Presses
40lb db's 4x8-10
T-bar incline bench rows
(3) 45's 4x8-10
Tri Push downs
60 4x10
barbell curls
80 4x8
Avoided normal workout cuz of right shoulder. Will try to work around it.
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