Posts Tagged ‘Chin-up’

Hello All!

Changed my mind, I will post my training session here going forward.

Full Squat Clean:
95# x 3
115# x 4
135# x 2 x 4

Chin Ups:
54321 x 2 = 30 Reps

Incline DB Bench: Alternated Sets with Hammer Curls.
45# x 10, 55# x 8, 65 x 4, 35# x 15

Hammer Curl:
30# x 10 x 3, 20# x 15

Machine Row: 1 Plate x 12 x 6

Rack Style Curls: 30# x 10, 25# x 10, 20# x 10, 15# x 10, 10# x 10, 5# x 10

That is all!

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Hello All,

Well my schedule is changing again. So I need to think about how I am going to prioritize my training. I might have to cut my strength training to just 2 days. Not sure exactly what is going to happen with that. With my small hiking trip coming up soon. Also my coccyx has been bothering me lately. I am not sure if its from squatting. But I will be taking a break from squatting. I might do some very light squats once a week for a while. Deadlifting will be the main movement. I will also be doing some dumbbell press and things of that sort.

Monday:
Squat:
Very light maybe 75% of current 24/3 sets are. So about 135, 30/3

Deadlift: Currently at 255.
Heavy sets with rep goal of 12/3

Bench Press: Currently at 135
Moderate sets with 30/3 rep goal.

Other exercises:
DB Curl, Band Row, Forearm roller

Tuesday:
Forearm Roller
Reverse Barbell Curl – 40/3
Dumbbell Press – 30/3
Lat Pulldown – 30/3
Lateral Raises – 40/3
Face Pulls – 40/3
Shrugs – 40/30
Incline Curl – 40/3
Seated Wrist Curl – For Burn
1.5 mile run – 15 minutes or less.

Wednesday:
Wide Pull Ups, Dips, Sit Ups, forearm roller and Stair Master

Thursday:
Incline DB Bench Press – 30/3
Cable Rows – 30/3
Lateral Raises – 40/3
Face Pulls – 40/3
Forearm Roller
Wrist Curl – For burn
DB Curls – 20/3
StairMaster 20-30 minutes

Friday: This will depending on how I feel. If  I am too sore from day before I will do lighter benching and rowing.
Deadlift:
Heavy Sets with 12/3 rep goal

Bench Press:
Moderate sets with 30/3 rep goal.

Barbell Row:
Moderate Sets with 30/3 rep goal

Forearm Roller, 21’s, Push Ups and Crunches

This is all I can do right now, with my current schedule. It helps that I work at 2 fitness centers.

That is all! 🙂

Hello All,

If you saw my last post, I went hiking recently with my fiance. I feel in love with it. It was fun, challenging and peaceful. I have decided to adjust my training for hiking. I will need to do some research but it will be done. Me and Zoila (fiance) have also decided to hike the Appalachian trail throughout our life time.

I will be doing strength training 2 times a week. Light weight training and calisthenics 2 times a week. And walking, 3-4 times a week. I will do it when I have time. Ideally this will be the schedule. Similar to something I did before.

Day 1 Strength Training
Day 2 Calisthenics + Conditioning
Day 3 Light Strength Training + Conditioning
Day 4 REST
Day 5 Strength Training
Day 6 Calisthenics + Conditioning
Day 7 REST

Strength training days will include upper body and lower body barbell compound lifts.  Calisthenics/Conditioning days will include Sit Ups, Dips, Chin Ups plus walking on an incline or stair master.  Light Strength training/condition will include dumbbell press, lat pull downs, curls, leg curls, calf raises and fore arm roller followed by some light jump rope.

That is all! 🙂

Hello All,

I will be started another 5-6 week cycle of Push Pull Legs. I decided to get back into the flow of things by doing a full body workout today.

Close Grip Lat Pull Down:
66 x 8
88 x 8
110 x 8 x 3
66 x 12

Medium Grip Cable Row:
66 x 8
88 x 8
110 x 8 x 3
66 x 12

Wide Lat Pulldown:
88 x 12 x 3
44 x 20

Pull Ups: 15 Reps

Incline Dumbbell Press:
25 x 8
35 x 8
45 x 8 x 3

Incline Curl:
20 x 8
30 x 6 x 3
15 x 12

Incline Fly:
10 x 12 x 4

Dips: 5 sets of 8

Machine Curls:
35 x 8 x 5

Leg Press:
90 x 8 x 2

Leg Curl:
30 x 12 x 3

Seated Leg Curl:
80 x 8 x 2

Stretching

That is all! 🙂

Hello All,

Incline Dumbbell Press: Focus on Upper Chest
30 x 8 x 2
40 x 10 x 3
40 x 6,4 x 2

Incline Fly: Focus on Upper Chest
20 x 10 x 5

Incline Curl: Getting a nice stretch on the biceps.
25 x 10 x 3

Dumbbell Shrugs: Working on the Traps as well as grip. It really difficult to hold on to the weight.
65 x 15 x 3

Pull Pull, Wide grip pull up, neutral grip chin up: I love Pull ups. So I do them.
5,4,3,2,1 x 4: 60 total reps

Cable Row: To get in that horizontal back movement.
100 x 8 x 3

Dips: I love dips.
5 sets of 10

Squats: A good way to get in a second day of squats.
95 x 10 x 2
115 x 20 PR BABY!!!!!!!!!!!

Seated Leg Curl: Just to hit the posterior part of the upper leg. Especially since I did squats.
70 x 15
85 x 15
100 x 15

Stretching: Love it.
5 minutes

That is all! 🙂

Hello All,

THis workout started off horribly.

Deadlift:
135 x 5
205 x 5
265 x 3
265 x fail
265 x fail
205 x 5 x 3

Medium Grip Cable Row:
99 x 8 x 3

Close Grip Lat Pulldown:
88 x 8 x 3

Wide grip Lat Pull down:
77 x 15 x 3

Neutral Grip Chin Up:
5 x 5

Pull Up:
5 x 5

Incline Curl:
20 x 15 x 3

Some other curl work. I forgot what it was. probably 21’s and other curls machines. nothing major.

Hello All,

Starting tomorrow. Changing workout so I can do this at home.

Legs
High Bar Squats – Sets of 5
Reverse Barbell Lunge – Sets of 8
Good Mornings – Sets of 10-12
Glute Bridges – Sets of 15+
Goblet Squat – Sets of 15
Some form of Conditioning: Sprints or Jump Roping

Push
Press – Sets of 5
Bench Press – Sets of 8
Dips – Sets of 10-12
Pec Deck or Fly’s – Sets of 15+
Lateral Raises – Sets of 12-15
Some form of Conditioning – Sprints or Jump Roping

Pull
1)High Bar Squat Warm Up – 3 easy sets of 5; Warm up for Deadlift
1A)Deadlift – Sets of 3-5
Reverse Wide Grip Pendlay Rows – Sets of 8
Close Grip Inverted Rows – 12
Shrugs – Sets of 10-12
Pull Aparts – sets of 15+
Some form of Conditioning

Calisthenics
Neutral Grip Chin Up
Dips
Wide Grip Pull Ups
Incline Curls

That is all. 🙂

Hello All,

So I Will be venturing into another routine, simply to experience what it is all about. And that routine is the Push Pull Legs. Routine. Here is how I will split it up. 3 Days a week in a Mon. Wed. Fri. type of set up.

I got the idea from this post http://jacktylerperformance.com/2013/10/13/pushpulllegs-split-strength-size-and-athleticism/

Legs
High Bar Squats – Sets of 5
Rack Position Reverse Barbell Lunge (sheesh, long exercise name) – Sets of 8
Good Mornings – Sets of 10-12
Glute Bridges – Sets of 15+
Goblet Squat – Sets of 15
Some form of Conditioning: Sprints or Jump Roping

Push
Press – Sets of 5
Dips – Sets of 8
Bench Press – Sets of 10-12
Pec Deck or Fly’s – Sets of 15
Lateral Raises – Sets of 12-15
Some form of Conditioning – Sprints or Jump Roping

Pull
1)High Bar Squat Warm Up – 3 easy sets of 5; Warm up for Deadlift
1A)Deadlift – Sets of 3-5
Neutral Grip Chin Ups – Sets of 8
Row of Some kind – Sets of 10-12
Wide Grip Pull Up –  Sets of 8
Dumbbell Curls – Sets of 12-15
Some form of Conditioning – Sprints or Jump Roping

In order for me to do this, I will have to go to my neighborhood gym. When I will start this is yet to be determined. Any way…… time for rest and sleep.

That is all. 🙂

Hello All,

Today was intense. Shoulders Always get the brunt of the dips.

Neutral Grip Chin up: 5 sets of 8; 40 reps

Dips: 20, 4 sets of 12; 68 reps

Wide Grip Pull Up: 10, 54321, 5,5,5; About 40 or so reps. Lost count.

Assistance Pull Ups: 5 sets of 10; 50 reps

45 minutes of basketball

Tomorrow: 1.5 mi run, followed by some jump rope, then stretch.

Hello All,

So for a while I did Starting Strength routine by Mark Rippetoe. It was good routine, however, I neglected a lot of the basics that I wish I had done before hand. One of those things was doing Calisthenics. Pretty much anything involving body weight. I did not do any form of body weight training. Which, IMO, was detrimental to my progress.  Doing different variations of dips, pull ups and cardio respiratory greatly improved my ability to squat and deadlift. Foam rolling and stretching also made a huge difference.

All I am saying is this, if you are doing squats, deadlifts and pressing movements, dips and pull ups will only help. So will cardio. Some people think “it will hurt your gains”. Absolute nonsense.  And if you want to train to be healthy, you most definitely want to have some form of cardio and calisthenics to your routine.

That is my quick post. Time to shower and eat some vegan doughnuts!   🙂