Christian recommended a number of exercises "around" the deadlift to ultimately improve the deadlift. This is like what I understand to be the Westside training dynamic. At any rate, I'm off:
Squats: 135 x 10; 185x 8, 8; 205 x 5, 5
Pullups: 8, 8, 8, 6
Dumbell bench, alternating: 50x 16, 18, 20, 20
Rack pull DLs: 135x12; 225x 5, 7; 275 x 4, 2
Dumbell Military press from rack position (Arnold press): 45x 16, 12, 10
Deficit Deadlift (3" platform) 135 x 8, 8, 8 to increase RoM
09 January 2008
08 January 2008
Bernadette: Back on track
Bernadette's been down with bronchitis, so we missed freaky friday and a week of workouts. Today she rallied -- though she still has bronchitis:
No log today, but a smorgasbord: squats, jumps, good mornings, one-legged bent over rows, planks, scissor kicks, walking lunges with 10lbs, isometrics, lifts, and stretching, curls with a band. Good for her; back on track.
She doesn't read this blog, but if she did, she'd find out what I have in store for her freaky friday:
Back squats
Inverse push ups (pulls)
Heavy KB swings
reverse flies
clean and press KB
;)
No log today, but a smorgasbord: squats, jumps, good mornings, one-legged bent over rows, planks, scissor kicks, walking lunges with 10lbs, isometrics, lifts, and stretching, curls with a band. Good for her; back on track.
She doesn't read this blog, but if she did, she'd find out what I have in store for her freaky friday:
Back squats
Inverse push ups (pulls)
Heavy KB swings
reverse flies
clean and press KB
;)
07 January 2008
Recovery
My recovery workout is in preparation for next Saturday, where I have to do better with my conditioning. Today:
1a. DL: 185 x 10; 205 x 8, 10, 10
1b. Bent Press: 35 x 10, 10, 10
2a. MP Dumbell Press: 35x 16 (8 each side, alternating), 16, 16
2b. Bent over row (barbell): 135 x 5, 6, 6, 6
3. Side Press: 25 x 10; 35 x 10, 10
Stretch, situps. out.
1a. DL: 185 x 10; 205 x 8, 10, 10
1b. Bent Press: 35 x 10, 10, 10
2a. MP Dumbell Press: 35x 16 (8 each side, alternating), 16, 16
2b. Bent over row (barbell): 135 x 5, 6, 6, 6
3. Side Press: 25 x 10; 35 x 10, 10
Stretch, situps. out.
05 January 2008
Fortitude Fitness
On Saturday, December 5th, Christian Lombardo of Fortitude Fitness did the first of my series of seven personal training sessions. This followed an assessment of goals, measurements, and general health last week.
After a general loosening warmup:
1a. Deadlift: 155x10,10,10,10
2a. Bent over row barbell: 95x10,10,10,10
2b. KB Rack lunge: (2) 25s x 20,20,20,20 (10 each leg)
2c. KB MP Press: (2) 25s x 20, 20, 20, 20, (10 each arm)
3a: KB Clean Press, 1 bell: 25 x 10, 10, 10, 10 each side
3b: Side press 25 x 10, 10, 10, 10
4a: Windmill Hi KB: 25 x 10, 10, 10
4b: High Rep KB Swing 25 x 30, 30, 30
Stretch. Done.
After a general loosening warmup:
1a. Deadlift: 155x10,10,10,10
2a. Bent over row barbell: 95x10,10,10,10
2b. KB Rack lunge: (2) 25s x 20,20,20,20 (10 each leg)
2c. KB MP Press: (2) 25s x 20, 20, 20, 20, (10 each arm)
3a: KB Clean Press, 1 bell: 25 x 10, 10, 10, 10 each side
3b: Side press 25 x 10, 10, 10, 10
4a: Windmill Hi KB: 25 x 10, 10, 10
4b: High Rep KB Swing 25 x 30, 30, 30
Stretch. Done.
01 January 2008
Home Gym
An update on the home gym: coming along nicely.
Equipment includes a simple squat rack, inclinable bench, and 390 pounds of iron. That's at least 90 more than I need right now.
Includes Bells, Oly Bar and miscellaneous stretchbands, etc.
Today's quick workout:
Equipment includes a simple squat rack, inclinable bench, and 390 pounds of iron. That's at least 90 more than I need right now.Includes Bells, Oly Bar and miscellaneous stretchbands, etc.
Today's quick workout:
Squat 135x12,8,8,8, 185x5,3,3
Scap flies on inclined bench: 20x12,10,10,8,8
Dumbell MP on fitness ball: 30,12,10,10
Pushup Plyometrics (clap chest) 12,10,10,10
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