Author Topic: OUTWORK  (Read 8407 times)

Offline Tifflex

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Re: OUTWORK
« Reply #45 on: May 26, 2012, 10:07:16 PM »
Week 3 Day 2 Friday

I skipped chest exercises since I benched on Thursday

Deadlift to Knees
120x4
145x4
170x4
170x4
180x4
180x4
180x4
180x4

Rack Deads
145x5
170x5
170x5
192.5x4
192.5x4
192.5x4
192.5x4

Walking Lunges
15x5
15x5
15x5
15x5

Wtd Crunches
5 sets @10
5 sets @20
.
.
.
Training took 1:11 to complete.  My PC hates me:p.

Offline Tifflex

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Re: OUTWORK
« Reply #46 on: May 26, 2012, 10:09:35 PM »
Saturday AM
Cardio:

10 min warm up Stepmill
5 intervals HIIT (30/120)
40 min LISS

Offline Tifflex

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Re: OUTWORK
« Reply #47 on: May 26, 2012, 10:22:44 PM »
Week 3 Day 3 Saturday PM

I supersetted exercises as I got the gym 1:30 before closing.

Bench Presses
65x6 w/u
102.5x5
122.5x5
145x3
145x3
165x2
165x2
165x2
165x2
165x2

Squats
117.5x5
140x5
165x2
165x2
175x5
175x5
175x5
175x5
175x5

Bench Presses
102.5x6
122.5x6
122.5x6
132.5x6
132.5x6
132.5x6
132.5x6

Cable Crossovers
15x10
15x10
15x10
15x10
15x10

Good Mornings
115x5
115x5
115x5
115x5
115x5
.
.
.
I finished training in 1:17; 13 minutes to spare;).  Please know that what I did was not optimal; just necessary at this time.

Offline Tifflex

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Re: OUTWORK
« Reply #48 on: May 28, 2012, 12:18:19 PM »
Week 4 Day 1

Squats
65x4 w/u
95x4 w/u
117.5x5
140x4
165x3
165x3
187.5x3
187.5x3
200x2
200x2
200x2

Bench Presses
85x6 w/u
97.5x5
117.5x4
137.5x3
137.5x3
155x3
155x3
155x3
155x3
155x3

DB Flies
30x10
30x10
25x10
25x10
25x10

Dips
8 reps @ 5 sets

Squats
117.5x5
140x4
165x3
165x3
187.5x2
187.5x2
187.5x2
187.5x2

Good Mornings
105x5
105x5
105x5
105x5
105x5

Seated Calf Raises Auxiliary work
105x10
105x10
105x10
105x10

Cardio
30 min LISS
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.
.
Training took exactly 2:10 to complete.  I was well rested and raring to go this morning.  I knew today's training would be challenging so I had a larger preworkout meal and I needed EVERY calorie consumed.   

I worked up to 85% of my 1RM for squats.  I took as much rest as needed between sets as I wanted my legs to be ready for each set.  I felt like I could have squatted for hours until I had to squat a second time:D.  Bench presses were decent; I'm working to perfect form after watching a few Rippetoe videos last night.  I lowered the weight on GMs to get a deeper stretch.  Finally, I added some calf work because I need it. 

I saw a guy in the gym wearing what looked like cheerleading shorts:eek:.  It's odd to see a man wear shorts that short; I had to look away when he laid down to bench press:). 

Happy Memorial Day all!
"For death is no more than a turning of us over from time to eternity". -William Penn

Offline hochspeyer

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Re: OUTWORK
« Reply #49 on: May 28, 2012, 07:59:34 PM »
I think can speak for everyone here in agreeing that we ALL would have looked away!
Rep 9 crew
Visit bb.com to see my signature telling you to visit the Iron-Sanctuary forums :ninja:

Offline Tifflex

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Re: OUTWORK
« Reply #50 on: May 30, 2012, 09:45:17 PM »
Week 4 Day 2

Bench Presses
75x7 w/u
97.5x5
117.5x4
137.5x3
137.5x3
155x3
155x3
165x2
165x2
165x2

Deadlifts
95x8 w/u
120x4
145x4
170x3
170x3
192.5x3
192.5x3
205x2
205x2
205x2

Bench Presses
107.5x5
127.5x5
145x4
145x4
145x4
145x4

Pec Deck
75x10
75x10
75x10
75x10
75x10

DB Walking Lunges
4 sets

Cardio
HIIT/LISS

Putting in work;).

Offline Tifflex

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Re: OUTWORK
« Reply #51 on: June 03, 2012, 12:47:41 PM »
FRIDAY:

Squat
117x5x5
140x4
165x3x2
187.5x3x6

Bench press
102.5x5
122.5x5   
145x5x5

Dumbbell fly
30x10x5

Dips
5 sets 8 reps   

Good morning (sitting)
85x5x5

Abs      
10sets of 3
.
.
.
This was my last session of Sheiko 37.  I've had a great time over the last 8 weeks.  I was challenged both mentally and physically as I had to summon the courage to finish each workout.  I will not be testing my max as I'm not preparing for a meet. 

I will be using a traditional bb'ing split where I will train each body part twice a week.

Offline Tifflex

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Re: OUTWORK
« Reply #52 on: June 03, 2012, 02:30:53 PM »
Upper Body New program

BB Rows
45x10
65x8
95x6
115x8
135x6
135x8
135x8

WG Pulldowns
70x8
100x8
120x4 left shoulder no go
100x8

CG Seated Rows
85x10
77.5x10
77.5x10

Hang
:39 need to work up to 60 secs then add weight

HS Shoulder Presses per side
50x8
50x8
60x8

DB Side Lateral Raises
15x8
20x8
25x8

Inc DB Presses
45x8
55x8
65x8
75x8 inc best effort by 2 reps

Cable X overs
25x12
30x8

Alt DB Curls
30x8
35x8

Cable Curls max wt 95
35x10
40x10

Skullcrushers
60x8
60x8

V Bar Pressdowns max wt 95
45x10
50x10
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.
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Training took 1:27 to complete.  After Sheiko, today felt like a deload.  My left shoulder squawked at me when I attempted to increase weight on lat pulls and shoulder presses.  Specifically, the left deltoid and brachii muscles got my attention.  I will ice the affected area.

Tomorrow=lower body

Offline Tifflex

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Re: OUTWORK
« Reply #53 on: June 05, 2012, 06:47:10 PM »
Lower Body

Deadlifts
135x6
155x5
175x4
195x4
215x5
215x4

Hack Squats PWO
sledx10
1 pps x10
2 pps x10
2 pps x10

Leg Ext ss walking lunges
120x8; 16 steps holding 10s
120x8; 16 steps holding 10s

SLDL
135x6
145x4
145x3

Seated Leg Curls
135x8
135x8

LP Calves PWO
sled x15
2 pps x10
2 pps x10
3 pps x10
4 pps x10

Seated Calves
105x12
105x12

Cardio
30 min LISS

Offline Tifflex

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Re: OUTWORK
« Reply #54 on: June 09, 2012, 03:56:49 PM »
Back/Chest

WG Pulldowns
85x12
85x12
85x12

NG Pulldowns
85x10
85x10
85x10

1-Arm DB Rows
80x8
80x8
80x8

DB Pullovers
45x15
45x15

Hang
32 secs

Flat DB Presses
75x4
75x5

HS Inc Presses per side
40x12
40x12
40x12

Cardio
30 min LISS
.
.
.
Training took about 36 minutes to complete. If I were still doing Sheiko, I would have spent 36 minutes on my first squat exercise. Left shoulder is still bugging me on pulldowns. DB presses were disappointing; amazingly I inclined pressed the same amount of weight a few days ago. I'll get it next time.

On a positive note, 1 arm rows went well. I'll stay at 80 until I get 12 reps across sets.

Have a great evening!

Offline Tifflex

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Re: OUTWORK
« Reply #55 on: June 09, 2012, 03:57:51 PM »
Legs

Front Squats
45x4
65x6
95x5
115x6
135x6
135x6

V Squats
1 pps x10
1 pps x10

SLDL
95x8
135x8
135x8
135x8

LP Calves
1 pps x15
3 pps x15
3 pps x15
3 pps x15
3 pps x15

Seated Calves
105x20
105x14
105x15

Cardio
26 min MISS 300 cals burned
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.
.
Training took a little over an hour to complete. I took my time on front squats as I wanted to ensure my legs were ready to go. The weight on the working sets felt good. I'll stay at this weight until I get 10 reps which will be next week. SLDLs went well; I am focusing on perfecting form so I'll keep light.

Have a good night!

Offline Tifflex

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Re: OUTWORK
« Reply #56 on: June 09, 2012, 03:58:29 PM »
Delts/Arms

DB Shoulder Presses
20x12
30x8
40x8
40x8
40x8

Cable Lateral Raises
25x12
30x8

Face Pulls
85x12
85x12

EZ bar Upright Rows
40x10
50x10

EZ bar curls
40x10
40x8
40x8

Cable curls
60x15
60x9

DB OH Ext
40x12
40x12
40x12

Straight bar pressdowns
70x15
85x15

Cardio
5 min warm up
10 min HIIT
10 min LISS/cool down

Offline Latebloomingmom

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Re: OUTWORK
« Reply #57 on: June 15, 2012, 01:54:56 PM »
the sheer amount of lifts you do in each workout blows my mind Tiff! ;D
the angel/devil
you decide which one it is today