|
12-28-2007, 07:24 AM
|
||||
|
||||
Quote:
Your question on the sldls... I don't go heavy on them then again, I suck at deads and have been really working on form vs weight. I also do the sldls wide stance with dbs. They rock on and just for variation. You can also try doing them on here.. I use this as well just to change it up.. Make sure you drive thru your heels and toes pointed up - focus solely on your hams.. no back in this. I usually take my shoes off for this baby, lol. 
|
|
12-31-2007, 10:06 AM
|
|||
|
|||
|
for SLDL, you'll know by doing. They are not hard and to get proper form, use an olympic bar with plates, from the floor...don't use a machine.
Your best friend is your barbell I am not a fan of this start out light stuff, you have to go heavy enough get a workout. Don't be skurred. Barbell Straight Leg Deadlift
__________________
never trust a bunny Last edited by Hannainnc; 12-31-2007 at 10:13 AM.
|
|
12-31-2007, 03:19 PM
|
||||
|
||||
|
First Day - 12/31/07
CHEST BenchPress: 3 x 8 @ 135lbs Inc DB Press: 3 x 8 @ 30lbs TRICEP Overhead Ext: 3 x 8 @ 40 Rope Pulldowns: 3 x 8 @ 40 CARDIO Treadmill: 1.5 miles in 30 minutes / HR @ 115+/-
|
|
12-31-2007, 09:37 PM
|
||||
|
||||
|
Quote:
__________________
That boy got the devil in 'em.
|
|
01-02-2008, 12:56 AM
|
||||
|
||||
|
Putting a plate underneath your heel would be off-balancing the weight towards the front part of your foot, which is what you wouldnt want to be driving the weight upward with.
__________________
That boy got the devil in 'em.
|
|
01-02-2008, 11:30 AM
|
||||
|
||||
|
Yep ditch the plates. If anything, they'll allow you to lean forward too much when squatting and you'll end up hurting your back.
Sometimes I really have to THINK about pushing through the heels. Try it, it does help.
__________________
BDS Total - 1095 and rising
|
|
01-02-2008, 11:06 PM
|
||||
|
||||
|
Today was leg day.
Jan 2, 2008 LEGS: Squats - 2 x 8 @ 45 2 x 8 @ 95 Ham Curls - 2 x 8 @ 50 2 x 8 @ 60 Quad Ext - 2 x 8 @ 40 2 x 8 @ 50 Standing Calf Raises - 2 x 10 @ 165 2 x 10 @ 185 Deadlift - 2 x 8 @ 50 2 x 8 @ 60 ABS: Hip raises - 1 x 12 Elbow to Knee - 2 x 12 Crunches - 1 x 12
|
|
01-07-2008, 10:00 PM
|
||||
|
||||
|
I busted my ASS today in the gym today.
Chest, Tricep and Forearm day. Push ups: 10 warm ups Bench press: 3 x 8 @ 135 Dumbell press: 3 x 8 @ 30 Overhead DB press: 3 x 8 @ 40 Rope pulldown: 3 x 8 @ 40 Barbell wrist curls: 3 x 12 @95 Curlbar wrist curls: 3 x 12 @ 30 Abs Treadmill: 30 minutes 2 min @ 3 mph 2 min @ 6 mph Alternate till 20 minutes and then 5 minutes @ 3 mph and 5 minutes @ 6 mph. I felt sooo good durring and after the cardio. I was dying for the first 5 minutes or so and forced myself to breath only thru my nose. I thought I was gonna pass out, but I pushed through it! The rest of the time I had no problem breathing in through my nose and out through my mouth. I felt like I pushed through my first barrier - shortness of breath. I wil continue to work on my breathing endurance. Is it incorrect to only breath through your nose while doing cardio? I think my legs would have died before my lungs tonight! I can't wait for tomorrow!
|
|
01-08-2008, 06:59 AM
|
||||
|
||||
|
Many top runners breath that way, while many others breath in thru the nose and out through the mouth.
Breathing in deeply through the nose while doing cardio is good for you, breath out whichever way you like best. Keep it up.
__________________
BDS Total - 1095 and rising
|
|
01-14-2008, 11:27 PM
|
||||
|
||||
|
Monday
Bench Press: 1x8@135; 2x6@155; 1x4@175 DB Incline: 1x8@30; 2x6@40; 1x5@50 Military Press: 2x8@50; 2x6@70 Fronts & Sides: 2x8@10; 2x5@15 Rear Delts: 2x8@5; 2x5@15 Shrugs: 2x8@70; 2x8@80 OH Ext: 2x8@40; 2x8@50 Rope Pulldowns: 2x8@50; 2x8@60 Rear Wrist Curls: 2x12@95; 2x10@115 Front Wrist Curls: 4x12@30 I completed all these exercises in 60 minutes. The average rest between sets was 60-75 seconds. 2-3 count negative, explode postive. Treadmill cardio. 2 minutes @ 3mph, 2 minutes @ 6mph - alternate for 20 minutes This is a different than the routine I normally do, but thought I would give it a try. It feels as though it is too much, but if I can fit it into an hour and still do quality sets, then I am ok? Last edited by RyanLRams; 01-14-2008 at 11:35 PM.
|
|
01-15-2008, 07:22 AM
|
||||
|
||||
|
my only input here is that the wrist curls are pretty much not needed. You could've gotten much, much more out of another exercise - your forearms and grip will improve through larger movements. Replace the shrugs with upright rows, or face pulls.
__________________
BDS Total - 1095 and rising
|
|
01-15-2008, 09:38 AM
|
||||
|
||||
|
Quote:
Cardio question - I have been doing my cardio on the treadmill. I do my cardio AFTER I lift weights, which usually last an hour and I do so at a high level of intensity. It is fair to say that my heart rate is in the 120s throughout my workout. On the treadmill, I walk at 3mph for two minutes and then jog at 6mph for two minutes. I alternate for 20-30 minutes. My heart rate is in the 120s while walking and in the 170s while jogging and back and forth... up and down. For burning fat, isn't that the idea? Getting your heart rate to fluctuate like that? It seems better than just jogging steady at one pace. My goal is to lose fat... Last edited by RyanLRams; 01-15-2008 at 09:51 AM.
|
|
01-15-2008, 11:10 PM
|
||||
|
||||
|
Tuesday
Squats: 1x10@135; 2x8@205; 1x6@235 (MY LEGS WERE SCREAMING!) DL: 2x6@95 (my lower back said it had enough) Seated Calf: 1x10@90; 2x8@140; 1x6@160 Lat PD: 1x10@90; 2x8@105; 1x6@120 T-Bar: 2x10@25; 2x8@60 (could barely do these my legs were shaking so bad) Reverse Curls: 2x8@40; 2x8@50 Preacher Curls: 2x8@50; 1x8@60 Standing Curls: 2x8@50; 1x6@60 Abs. That is the most weight I have ever done on squats. I have always neglected legs in the past when I was lifting. Now I know better and they will be a huge part of my workouts! My legs are SORE! I don't feel like I did enough legs tonight, but they are still shaking. In fact, I hope I can walk tomorrow... hahaha. Immediately after my workout, I pounded 16oz of ON protein shake and creatine in water. When I got home, I ate a salad and cooked a chicken breast in my George Foreman. Last edited by RyanLRams; 01-15-2008 at 11:12 PM.
|
 |
