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!!! 

Maybe. Because e.g. 3x10 incline bench press is not taxing at all, even 3x10 back squats tired me much less. Maybe just the day, who knows, was nothing too much anyway.