Madao13's log

Discussion in 'Training Logs' started by Madao13, Feb 12, 2014.

  1. Madao13

    Madao13 Valued Member

    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!
     
  2. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    sounds like you'd benefit from a modular routine to me :p
     
  3. HarryF

    HarryF Malued Vember

    Good to have you back, man!
     
  4. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    can you describe
    a bit? I've not been able to get anything on lower abs with the wheel.
     
  5. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    quick and dumb description: point your butt between your knees :p
     
  6. Madao13

    Madao13 Valued Member

    What fish said basically. Here is a slightly more elaborated description :p 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.
     
  7. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    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.


    [​IMG]
     
  8. Madao13

    Madao13 Valued Member

    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]
     
  9. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    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.
     
  10. Madao13

    Madao13 Valued Member

    @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 :p

    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.
     
    Last edited: Mar 3, 2015
  11. Madao13

    Madao13 Valued Member

    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
     
  12. Madao13

    Madao13 Valued Member

    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.
     
  13. Madao13

    Madao13 Valued Member

    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.
     
  14. Madao13

    Madao13 Valued Member

    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.
     
  15. Madao13

    Madao13 Valued Member

    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.
     
  16. Madao13

    Madao13 Valued Member

    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!!
     
  17. Madao13

    Madao13 Valued Member

    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.
     
  18. Madao13

    Madao13 Valued Member

    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.
     
  19. Madao13

    Madao13 Valued Member

    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..
     
  20. Madao13

    Madao13 Valued Member

    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
     

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