Workout Log 5
Okay, I've been slacking on posting this, but I'm finally doing it.
Monday (5/29):
A1: Hack Squat: 180 x 8, 450 x 8, work weight was 630
A2: DB Pullover: 50 x 10, work weight was 85 (all we have)
7 sets of 5 reps in 13:28 (much slower than last week, but heavier)
B1: Hang Clean: 135 x 8, 185 work weight
B2: Hammer Strength Incline Chest: 2 x 100 work weight
6 sets of 5 in 12:09 (hang cleans killed me, again, even going a little lighter)
C1: Hammer Strength Row: 155 work weight on each side
C2: Arnold Press: 2 x 45 work weight
7 sets of 5 in 10:09
Knee Ups: 3 x 25/20/20
Tuesday (5/30): Off
Wednesday (5/31):
A1: Smith Deads: 90 x 8, 180 x 8, 290 work weight
A2: Incline Chest: 135 x 8, 200 work weight
7 sets of 5 in 15:11 (slower, but heavier)
B1: Hammer Strenght Lats: 115 each side work weight
B2: High Pull: 145 work weight (wide grip, pull from hang to neck)
7 sets of 5 in 11:58
C1: Cable Flies: 110 each side work weight
C2: Cable Laterals: 45 each side
7 sets of 5 in 9:40
Ab roller Obliques: 2 sets of 30 each
Ab Roller: 1 set of 50
Thursday (6/1):
Cardio on the eliptical at 90 percent of max heart rate: 25 minutes
Ab Wheel: 4 x 15
Friday, Saturday, Sunday: Off, scheduling issues.
So that was my week, which was lame. I need to get three workouts a week or it feels like I'm slacking off. I went up on weight on a few things, but it cost me time. However, I was beat after both workouts.
For this week I have adjusted some of the sets. But after today (hang cleans and lat pulls in the same set), I need to make more changes for next week. I'll post this week's workouts as soon as I can, hopefully on the weekend.
Technorati Tags: Workout log, Weight training, EDT, Charles Staley
posted by William Harryman @ 6:06 PM
4 Comments:
Maybe those hang cleans just don't want to be supersetted? In addition to being enormously draining, don't they require a lot of concentration to do correctly? (For me they do, especially being self-taught). Personally, I can't imagine breaking in and out of the mindset to do them well, trying to superset a disparate exercise.
Does your whole warm up consist of one lighter set and then right to work? Or do you start with some light cardio/mobility work?
It's not my imagination is it: you're trying to increase WEIGHT and SPEED every week? Ouch! I admire your work ethic!
Kai in NYC
Cleans aren't that tough for me as long as I am not pushing a max weight. But I need to pair them with a push, not a pull, and an easy one, like maybe seated chest press.
I don't warm up much. One or two sets on the first exercise then I'm off. But I'm usually on my feet all morning with clients before I work out, so I'm warmed up a bit. But I've never used warm ups, seldom have time. I do stretch afterword though.
Yeah I was trying to go up in weight and cut time. Not too bright. I'm going to have to resign myself to one or the other. The soreness has been much worse than when I did this program last summer.
Peace,
Bill
Hi Bill,
I know, stupid question but - what's a "work weight?" Is this you maxing out?
My work weight is the weight at which I do my sets, in this case sets of five for 10-15 minutes.
I only do 1RM (one rep max) about once a year.
Peace,
Bill
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