Author Topic: cowed77's time to get up! (Read 354912 times)

cowed77 · « **Reply #705 on:** February 18, 2011, 08:46:04 pm »

week 62
bonus workout

got to the gym, colleagues were playing ball, roped me in.
couldnt resist haha.

OHP: 5 x (20, 30, 35, 40, 40, 40, 40, 40)

unilateral DB rows: 5 x (20, 25, 30, 30, 30, 30, 30)

EZ bicep curls: 5 x (20, 25, 30, 25, 20)
15 x 20kg

Clarence · « **Reply #706 on:** February 18, 2011, 11:21:38 pm »

How did the ankle hold up to playing?

cowed77 · « **Reply #707 on:** February 19, 2011, 01:10:22 am »

It felt alright ytd while playin, but that's cos it was pretty casual play, and I didnt try jumping...
Felt sore and abit fatigued when I got home, coldpacked it, and rubbed some tiger balm on the ankle before headin out to work today.

Dun think I'm up for maximal jumping anytime soon tho.

How's things on ur side?

Hahah we're like the sprain support group, you and me lol!

cowed77 · « **Reply #708 on:** February 21, 2011, 08:35:49 pm »

week 63
mon

prehab: shoulders, cobras, peterson stepups

REA squats: 3 x (40, 50)

Squats: 5 x (60, 70, 80, 90, 100, 110, 115, 115)

Stepups

DB reverse lunges

pullups: 5 x (bw, 10, 15, 20, 25)

ab wheel rollouts: 3 x 20

- wanted to ramp up to more weight as usual on rea, but this senior dude came over and told me it wasnt good.
didnt know how to explain myself, but felt had to be nice, so stopped.

- while i was squatting, he told me i wasnt squeezing my butt/glutes at the top, therefore not working the hips. i told him i thought that was for deadlifts, and thought to myself that hip movement was primarily at the bottom of the squat.

he tried to demo with my weight, which was abt 70kg. failed at bottom on 2nd rep, fell back, thank god the safety was there. held on with one hand on the safety, and went back up with it. hope the dude's alright.

- really fast workout. left work late, had only an hour or so. other than a fast prehab, not much warmup, dived straight into workout. finished in less than an hour. fastest workout ever.

adarqui · « **Reply #709 on:** February 24, 2011, 06:52:50 pm »

Quote from: cowed77 on February 21, 2011, 08:35:49 pm

week 63
mon

prehab: shoulders, cobras, peterson stepups

REA squats: 3 x (40, 50)

Squats: 5 x (60, 70, 80, 90, 100, 110, 115, 115)

Stepups

DB reverse lunges

pullups: 5 x (bw, 10, 15, 20, 25)

ab wheel rollouts: 3 x 20

- wanted to ramp up to more weight as usual on rea, but this senior dude came over and told me it wasnt good.
didnt know how to explain myself, but felt had to be nice, so stopped.

- while i was squatting, he told me i wasnt squeezing my butt/glutes at the top, therefore not working the hips. i told him i thought that was for deadlifts, and thought to myself that hip movement was primarily at the bottom of the squat.

he tried to demo with my weight, which was abt 70kg. failed at bottom on 2nd rep, fell back, thank god the safety was there. held on with one hand on the safety, and went back up with it. hope the dude's alright.

LMAO!@$!@%$!@%!@$!@%!@

typical 'advise giving armchair theorist'.. hope he's ok but i've seen that type of person many times over the years, they usually are very weak yet love telling everyoen they are "doing it wrong".

i don't squeeze my glutes at the top of the squat, it happens naturally, but i don't "oversqueeze them" causing some posterior tilt etc, that'd be dangerous.

Quote

- really fast workout. left work late, had only an hour or so. other than a fast prehab, not much warmup, dived straight into workout. finished in less than an hour. fastest workout ever.

nice

pc

cowed77 · « **Reply #710 on:** February 24, 2011, 10:12:47 pm »

Haha well he meant well, and not alot of ppl give me pointers, so I appreciate tt.

Adarq u gotta come back and program something for me soon haha.

I feel strength levels are not tt bad now.. 115 for 2x5 Vs 120 for triples pre injury.. Another good example of the benefits of keepin a log haha!
But I sure dun feel like I can do 130 now tho lol.

LBSS · « **Reply #711 on:** February 25, 2011, 10:33:57 am »

FWIW you should be squeezing your glutes at the top of a squat, to make sure you get full extension.

cowed77 · « **Reply #712 on:** February 26, 2011, 01:16:08 am »

Care to tell me more?

I've never really given much tot to it, it was always just "try to get the weight up" for me.
Isn't extension done at the ankle knees and hips?

cowed77 · « **Reply #713 on:** February 26, 2011, 11:06:28 am »

week 63
Wed: upper

prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 92.5, *85)
s1: rows: 5 x (50, 60, 70, 80, 80)

*got 4 reps

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 12.5, 17.5)

s3: pulley pushdown: 3 x 8 (35, 37, 39)
s3: EZ bicep curls: 3 x 8 (22.5, 27.5, 30)
s3: shoulder matrix: 3 x 8 (7.5)

back ext: 3 x 15(10kg)

cowed77 · « **Reply #714 on:** February 28, 2011, 10:30:55 am »

week 64
mon: upper

did upper because knee feeling bruised after knock in weekend game.

prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 92.5, *92.5, 75)
s1: rows: 5 x (50, 60, 75, 85, 85)

*got 3 reps. pity, thought i could complete the set.

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, *17.5)

*got 7 reps

s3: pulley pushdown : 3 x 8 (36, 39, 41)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: shoulder matrix: 2 x 8 (10, 10)

- DB was moving very fast on incline bench. been awhile since that happened. not sure why though $:-\$
- pretty decent workout, felt strong throughout.

LBSS · « **Reply #715 on:** February 28, 2011, 10:37:25 am »

getting pretty good on pullups. way stronger than me, although admittedly it's a pretty low bar.

cowed77 · « **Reply #716 on:** February 28, 2011, 10:41:20 am »

hahah, being a T-rex does make arm motions easier.. smaller ROM for all movements.

re that glute squeezing thing tho, mind tellin me more?

LBSS · « **Reply #717 on:** February 28, 2011, 11:07:56 am »

Quote from: cowed77 on February 28, 2011, 10:41:20 am

hahah, being a T-rex does make arm motions easier.. smaller ROM for all movements.

re that glute squeezing thing tho, mind tellin me more?

oh, yeah, just that you should make sure you're getting full extension at the top of your squat. not completing the movement does you no favors for all kinds of reasons. squeezing the glutes fully helps ensure you've gotten full extension, without just throwing your hips forward.

cowed77 · « **Reply #718 on:** March 01, 2011, 09:44:52 am »

week 64
tues: lower

prehab: peterson stepups, cobras, glutes

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (70, 80, 90, 100, 110, 120, 100)

stepups: DND, rowers wanted the rack.

DB reverse lunges: 8 x (20, 25, 25)

hanging leg raises: 3 x 15

pullups: 2 x AF (20, 11)

- pretty happy i got 120.
- didnt do anymore reverse lunges cos lower back was cooked.
- *edit* i really cant do ATG squats. mayb cos of my inflexible ankles or something. when i try to go really deep, my lower back loses its arch, and the butt rounds forward. not sure if this is what people call "buttwinking".
think imma stick with my half squats for now.

cowed77 · « **Reply #719 on:** March 02, 2011, 09:01:43 am »

single pic is of my right. under correct lighting it looks more defined.

seeing how i jump off my left, im not sure why the right leg looks to be more developed.
this also sorta explains why i have a harder time on barbell stepups with my left leg. $:-\$

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Author Topic: cowed77's time to get up! (Read 354912 times)

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