It seems it's in my nature to train one month on - one month off.. I had gotten so used to a daily routine without weightlifting, that yesterday, it didn't even cross my mind to log my workout or sleep in a sensible hour.. I have reached a point that I don't expect any sort of discipline from myself. I'll just continue working out on my own pace hoping that one day I will look like I am lifting. Anyway... Yesterday's workout Deadlift 60kgs 1x10, 2x8 grip strength was absent.. Front Squat 20kgs 2x10 30kgs 1x5 30kgs 7 sets in 6 minutes Pathetic performance!! RDL 50kgs 2x8 Machine Standing Calf Raise 60kgs 1x15 70kgs 4x8 Ab wheel 3x5 (although the 3rd set was really hard) This exercise was always impossible for me, but excessive posterior pelvic tilt and butt squeezing made my dream of sore lower abs possible. Today Overhead Press 20kgs 1x10 25kgs 1x5 35kgs 1x10, 2x6 Close Grip Bench Press 20kgs 1x10 30kgs 1x10 40kgs (7 sets in seven minutes) Lat pull down 35kgs 1x10 45kgs 1x5 40kgs 2x8 Rear delt raise 2kgs 4x8 Alternate bicep curls 8kgs 4x8 Rope triceps pushdown 15kgs 2x6 10kgs 2x10 I wasn't expecting much with 3-4 hours of sleep, 1 proper meal and 1 hour before gym at that, but I really enjoyed this workout!
What fish said basically. Here is a slightly more elaborated description http://bretcontreras.com/why-do-i-anterior-pelvic-tilt/ In my case my abs weren't/aren't strong enough and my lower back took the burden and always caved in (which causes anterior pelvic tilt), so I couldn't even do a rep. It's a difficult exercise so I am surprised it wasn't a challenge for you.
I've heard this before from someone on the forum. We're just talking about the ab wheel roll out, right? Nahh...its never given me any trouble as far as abs go, though if I've not done it in a while, I'll feel it in the back and posterior of the thighs; but I've always managed to get in at least a few in worst cases.
Then, I guess that you either don't use your abs while doing them or your abs rule! If it's the later you can always make the exercise harder. [ame="https://www.youtube.com/watch?v=uYdFQ1Zu5SY"]One Arm Standing Rollouts - Ramp Progression - YouTube[/ame]
If my abs rule its by proxy as I'vent seen hide nor 'air of them in some time. Is that possible? Maybe I imagined I did the ab wheel, lol. There's one down in the basement, maybe I'll go grab it and see if I'm really can do one. Who knows... Listen...I'm 50 years old...I smoked away the best years of my life, the endocrinology tests say I'm closer to 80 than 50 and there are days when I gas out walking up the driveway. I've gone out of my way to be open with all that on the forum here. I get the results back from lung xrays tomorrow afternoon and if they don't tell what they might, I'll be overjoyed from now on. Having a 6 pack would be an utter waste of worry - won't do belltoller a bit of good. Its not the same as when your 20 - different world. Trust me, the last thing I worry about is abs... the only thing they do for me is when my kids decide to do rapid one-two's on my belly, I don't double over like a fool - that's the truth! That's the only reason I try to keep up - but chisled and ripped, belltoller ain't, lol.
@belltoller, I phrased it incorrectly. What I meant is that you mostly feel other muscle groups doing the work because your abs aren't strong enough, they max out quickly and pass the burden to your posterior chain. This is what I think happened with me in the past. You said that you never found it challenging so you are a different case.. Also, who cares about a six pack?? Well, I kind of do p) but having a strong midsection comes first. Today's workout Back Squat 20kgs 1x10 60kgs 1x5 70kgs 1x2 80kgs 1x10, 2x6 A friend saw me doing my last set and he said it was the first time I wasn't twerking RDL 20kgs 1x10 30kgs 1x5 40kgs 1x2 50kgs (8-9 sets of 5 reps in 6 minutes) Split Squat 20kgs 8 reps with my left foot and 6 reps with my right (lol) first and last time I did this exercise. Lunges 20kgs 1x8 Hamstring curls 35kgs 2x8 They were difficult. incline low back raises 2x9 I did the workout essentially fasted (I only had one meal 8 hours before), but I enjoy it yet again.
Bench Press 50kgs 1x10, 4x8 all sets were around 8 RPE I always do them with close grip, but today I used a wider one. BTN Press 20kgs 7x5, 1x4 in 6,15 minutes Seated Cable Row 75kgs 4x8 Dumbbell Flies 2kgs 1x8 5kgs 2x8 I didn't feel my chest at all. The weight was too light I guess. Rear delt raises 2kgs 4x8 Dumbbell alternate curls 10kgs 4x8 Triceps rope extensions 10kgs 1x8 15kgs 4x8
Deadlift 40kgs 1x10 60kgs 1x5 70kgs 1x2 80kgs 1x10, 2x8 Front Squat 20kgs 2x5 30kgs 1x5 40kgs 1x3 50kgs 1x2 40kgs 5/5/3/5/3/4 in 6,15 minutes It was difficult especially in the beginning because my back was toasted from the deadlifts. RDLs 50kgs 2x8 Easy and controlled. Machine standing calf raises 75kgs 4x8 Also very easy. Ab wheel roll out. 3x5 My abs did a big part of the work although lower and middle back were still challenged.
Overhead Press 20kgs 1x10 30kgs 1x3 40kgs 1x8 35kgs 1x8 30kgs 1x10 Weaker than I expected. Lat Pull Down 40kgs 4x8 Seated Cable Row 75kgs 2x8 Triceps Pull down 10kgs 1x60 Unfortunately I came in the gym 30 minutes before closing time so I didn't do as many exercises as I wanted. Also the last 2 days my combined food intake can't even reach the goal of my daily one. Not much time or appetite to eat properly.
Bench Press 55kgs 1x8, 2x6 BTN press 20kgs 11-13 sets of 5 reps in 8 minutes Seated Cable Row 75kgs 4x10 My left side was weak and the sets were harder than I had expected. Dumbbell Flies 10kgs 1x10 7,5ks 1x10 I can't feel my pecs doing any work, which is the whole point of the exercise. I'll try cable flies next time. Rear delt raises 2kgs 4x10 Superset dumbbell curls 10kgs 10/10/3/10/7 rope push down 15kgs 10/10/10/10 I did the 2 first sets non stop and I had to take some breaks later to pull off the curls.
Warm up Curl and Press 20kgs 1x15 Hang Power Clean and Press 20kgs 1x16 Overhead Press 30kgs 1x5 40kgs 1x8 37,5kgs 1x5 35kgs 5/3/4/3/3 Almost all of them were max reps. Back Squat 20kgs 2x10 60kgs 1x5 70kgs 1x3 80kgs 3x5 The work sets were really hard due to lack of energy I believe. I trained some what fasted (again). Lat Pull Down 40kgs 2x10 Easy but decide not to do more.
Back Squat 20kgs 1x10 60kgs 1x5 70kgs 1x3 80kgs 1x10, 2x8 My heart rate went nuts. I was on the verge to call it quits for the day. RDL 50kgs 7x5 in 6 minutes Harmstring Curl 35kgs 4x8 Lunges 20kgs 4x8 Incline low back raises 3x8 It's amazing how your mood can change so drastically from working out. Damn endorphins!!
I want to ask a question to all the guys that visit my log. Are your CK,CPK (creatine phosphokinase) levels higher than normal? I once again did urine and blood tests today and my CK,CPK is 481 with reference range 24-195 iu/l. It has been higher than normal for all these few years I am lifting. I am wondering if it's something de facto for every lifter.
Bench Press 55kgs 1x10, 2x8 BTN press 25kgs 8x5 in 8 minutes Seated Cable Row 75kgs 4x12 Rest periods were bigger than usual. Dumbbell bench press 15kgs 1x10, 2x5 First time I did it. I will use less weight next time.
Back Squat 80kgs 1x10, 2x8 I didn't add any weight but it was easier than last few times. RDL 50kgs 9x5 in 6 minutes exactly. Barbell Lunges 20kgs 4x8 My cardio really sucks. 4 minutes rest periods.. Harmstring Curls 35kgs 4x8 Easier than last 2 times. Incline low back raises 4x8 I did six bodyweight pull ups, 2 measly sets of hammer curls and 1 of triceps extensions before calling it a day..
Bench Press 55kgs 1x10, 3x8 BTN Press 25kgs 8x5 in a little less than 6 minutes Seated Cable Row 60kgs 1x10 75kgs 4x12 Easier than last time but still needed 4 minutes rest for the last set. Dumbbell Press 10kgs 4x12 Easy generally, although my left wrist and elbow hurt a little. Lateral Raises 5kgs 4x8 Standing Machine Calf Raises 75kgs 4x10 Dumbbell biceps curls 7,5kgs 1x12 10kgs 4x8 Triceps rope pushdown 15kgs 4x10