Just a quickie update this morning, my training logs from the past week. Lafayette Indiana had an Anytime Fitness that I was able to get to every morning. Quite a nice facility actually. Not much was different this past week: did a lot of juggling and walking. Dropped some accessory work so I could get to my workshops on time. Oh! I did buy a slingshot for overloading my bench press. Essentially it's a big 'ol rubber-band that you put around your arms when you bench. It will help the bottom-sticking point of the bench press, allowing you to overload your lift. It's pretty awesome. I'll be using it on Thursdays for an overloaded bench day from now on.
I'm just cutting and pasting my workout from the app's export here, so no fancy formatting.
Highlights include:
- Squat 405# x 4
- Slingshot Bench 315#
- Deadlift 455 x 1 x 7
| Date | Exercise | Weight | Reps | Sets |
| 7/29/2014 | Barbell Squat | 45 | 10 | 1 |
| 7/29/2014 | Barbell Squat | 135 | 5 | 1 |
| 7/29/2014 | Barbell Squat | 225 | 5 | 1 |
| 7/29/2014 | Barbell Squat | 315 | 5 | 1 |
| 7/29/2014 | Barbell Squat | 405 | 4 | 1 |
| 7/29/2014 | Barbell Squat | 405 | 2 | 1 |
| 7/29/2014 | Barbell Squat | 365 | 3 | 3 |
| 7/29/2014 | Paused Squat | 225 | 5 | 1 |
| 7/29/2014 | Leg Press | 410 | 12 | 4 |
| 7/30/2014 | Chin Up | 12.5 | 4 | 10 |
| 7/30/2014 | Chin Up | 0 | 4 | 2 |
| 7/30/2014 | Bench Press | 45 | 10 | 1 |
| 7/30/2014 | Bench Press | 135 | 7 | 1 |
| 7/30/2014 | Bench Press | 185 | 7 | 1 |
| 7/30/2014 | Bench Press | 225 | 5 | 4 |
| 7/30/2014 | Bench Press | 185 | 7 | 5 |
| 7/30/2014 | Calf Extension Machine | 200 | 10 | 4 |
| 7/30/2014 | Hyperextension | 0 | 50 | 1 |
| 8/1/2014 | Bench Press | 45 | 10 | 1 |
| 8/1/2014 | Bench Press | 135 | 8 | 1 |
| 8/1/2014 | Bench Press | 185 | 8 | 1 |
| 8/1/2014 | Bench Press | 225 | 5 | 1 |
| 8/1/2014 | Slingshot Benchpress | 225 | 5 | 1 |
| 8/1/2014 | Slingshot Benchpress | 275 | 3 | 1 |
| 8/1/2014 | Slingshot Benchpress | 295 | 1 | 1 |
| 8/1/2014 | Slingshot Benchpress | 315 | 1 | 3 |
| 8/1/2014 | Slingshot Benchpress | 275 | 3 | 2 |
| 8/1/2014 | Barbell Row | 45 | 10 | 1 |
| 8/1/2014 | Barbell Row | 135 | 8 | 1 |
| 8/1/2014 | Barbell Row | 185 | 5 | 2 |
| 8/1/2014 | T-Bar Row | 45 | 10 | 1 |
| 8/1/2014 | T-Bar Row | 90 | 8 | 1 |
| 8/1/2014 | T-Bar Row | 135 | 8 | 1 |
| 8/1/2014 | T-Bar Row | 160 | 6 | 1 |
| 8/2/2014 | Deadlift | 135 | 5 | 1 |
| 8/2/2014 | Deadlift | 225 | 5 | 1 |
| 8/2/2014 | Deadlift | 315 | 6 | 1 |
| 8/2/2014 | Deadlift | 405 | 5 | 1 |
| 8/2/2014 | Deadlift | 455 | 1 | 7 |
| 8/2/2014 | Deadlift | 405 | 2 | 1 |
| 8/2/2014 | Deadlift | 315 | 4 | 1 |
| 8/2/2014 | Battling Ropes | 0:30 | 4 |
What's the hyperextension on 7/30? And whats your warmup and cooldown look like?
ReplyDeletehttp://www.exrx.net/WeightExercises/ErectorSpinae/BWHyperextensionHead.html
ReplyDeleteThey're a hip/back exercise. I've been experimenting with hi-rep exercises to promote recovery via pumping lots of blood through the joint. Plus, feels good man.
Writing up my warm-ups and cooldowns!
Oh wow, thanks. I should take a gander at those. Have to figure out a machine I can do them on though, don't think my gym has that contraption.
ReplyDeleteIt'll look like this: http://www.true-natural-bodybuilding.com/equipment/hyperextensions/precor-hyperextension-23.jpg
Deleteif you do have one.
http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench
Alternatively you could use a swiss ball
https://www.youtube.com/watch?v=IWRM3eC2GT0
The thing about the hyperextension is that it can work two different areas:
By bending over and lifting until your body is in a straight line, it works through mainly your hamstrings and glutes. This is the safest way to do the exercise. These can easily be substituted with any number of posterior chain based exercises:
Deadlift (barbell, dumbbell, one-legged dumbbell (a favorite of mine for targeting the bootay), Romanian/stiff leg)
Leg curl machine, Glute Machine
Bridges
Barbell hip thrusts (https://www.youtube.com/watch?v=A8nFGuY77CE)
Take a look around the exrx.net site, they'll lift tons of alternatives for any given muscle-group.
If you take that movement, and push it further, until you've moved past a straight line, you'll work with your spinal erectors along your lower back. I wouldn't recommend heavy weights at this point, but bodyweight should be fine. Torso Lifts and Supermans would work here
http://rpm-therapy.com/wp-content/uploads/2011/11/superman-exercise.jpg