Adarq.org

11 March 2013

Bodyweight@session : ~194.5
Soreness : a bit sore hamstrings.
Injuries/aches : 

Lance's 3-set-progress template - workout #40

STATIONARY BIKE:
20 mins @ 80rpm / 120W resistance.

HB BACK SQUATS:
8@110 lbs ( +22 lbs ) , ( -2 reps )
8@110 lbs ( +22 lbs ) , ( -2 reps )
8@110 lbs ( +22 lbs ) , ( -2 reps )
-Great. Was supposed to add 11lbs only but it is too easy. Still sticking to slowly progress, gotta keep that quad healthy.

BENCH PRESS:
6@148,5 lbs ( same )
6@148,5 lbs ( +1 rep )
6@148,5 lbs ( +1 rep )
Total : 18 reps ( +2 reps )
-I can't bitch about how weak i am here because i am doing those once every 2 weeks lately 

SEATED CHEST SUPPORTED MACHINE ROWS:
8@165 lbs ( +11 lbs ) , ( -2 reps )
8@165 lbs ( +11 lbs ) , ( -2 reps )
8@165 lbs ( +11 lbs ) , ( -2 reps )
Total : 24 reps ( -6 reps )
-Very nice. First time ever doing 75kg here, 3x8 was tight!

^Thanks , i will experiment with that technique too!

9 March 2013

Bodyweight@session : ~193,5
Soreness : none
Injuries/aches : 

Lance's 3-set-progress template - workout #39

TREADMILL:
20 mins.
2 minutes intervals between fast walking 6kmh and jogging 7,5kmh
Heart BPM after running intervals : 120-130-140-145. So out of shape! 

LEG EXTENSIONS:
15@65lbs
15@65lbs
15@65lbs
-Tempo was 2:2:2
Very strong.

LEG CURLS
15@80lbs
15@80lbs
15@80lbs
-Normal reps, like 1:1:1
Those were challenging, especially after 10th rep.

STANDING OHP:
8@93,5 lbs ( +1 rep )
7@93,5 lbs ( +1 rep )
6@93,5 lbs ( same )
Total = 21 reps ( +2 reps )
-Limit strength, i see me getting stuck here.

DEAD HANG CHINUPS:
9@BW+11 lbs ( same ) , ties 
7@BW+11 lbs ( same )
6@BW+11 lbs ( same )
Total = 22 reps ( same )
-Limit strength + probably getting stuck here too.

-Back to the gym after 1 week. Not working out and eating big to get over sickness made me 1-2 lbs heavier, no big deal though.
-I consider Wednesday's 3x15 box pistols a squat workout so didn't squat today.
-First time working out legs without wearing my thigh sleeve in 2013. Feels great.

I think i have asked you again but oh well, too bored to check, how much do you foal roll each part? In terms of sets/reps/style?
I go like 3 sets of 5-10 rolls , each roll takes about 10-20 seconds ( 5-10 back 5-10 forth ), not stoping at any point , just rolling slow and steady.
Also what muscles do you foam roll? Most of the time i only do the IT band, when i want a 'complete' session i also do quads and hamstrings.

TLDR version: I am aware you know your shit about mobility/SMR so I am asking for a good foam rolling sequence, with exercises, sets, reps, duration.

Much better today but still no gym! 

Decided to attempt some stuff at home:

PARALLEL BOX PISTOL SQUATS:
10@BW each leg
10@BW each leg
10@BW each leg
-Very nice. Easy, was more like explosive than controlled concentric. That equals to ~165 lbs of normal box squats so not bad at all.
Very glad to be able to do 10 explosive box pistols with injured leg when i would feel pain or discomfort with just one a while ago.
However they left me too tired, 20 reps each set was too much for the sick old man.

PUSHUPS:
BENT OVER DB ROWS:
Got too tired from the squats, didn't feel like continuing.

Foam rolled IT band and stretched quads and hip flexors.

Gotta stretch more, do 2 more sessions throughout the day.

And the Nuggets

<a href="http://www.youtube.com/watch?v=_KKH_Tcc4cU" target="_blank">http://www.youtube.com/watch?v=_KKH_Tcc4cU</a>

Got the flue, didn't train today as planned   

In other news, I will do another modification. I will eliminate consecutive squat sessions for more recovery time. I work out 3 times a week, and i went like (squat-no squat-squat). That always has me doing 2 consecutive squat sessions on day3-day1 of next week. I will change it to squat-no squat so it will go like ( squat-no squat-squat),(no squat, squat, no squat ).

Re-reminder:

Notes to self:
-Bring back bike/treadmill before workouts.
-Bring back daily stretching.
-Start doing calve raises, it's been too long neglecting them.

It's been 1 week and i didn't do any of those, START DOING THEM ALREADY!!!