Posts Tagged ‘Pull-up (exercise)’

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!

Hello All!!

This is from the other day. I may have tweaked my shoulder. I will work around it.

Incline Bench Press:
115 x 4,4,3

Machine Row:
90 x 10,8,8

DB Press:
25
35 x 10,8,8

Spider Curls:
I dont remember

I also did some dips and pull ups before the incline press.

I also ran for about 2.5 miles or so later that day.

That is all! 🙂

Front Squat:
45 x 10
95 x 6
135 x 7,5

Bench Press:
65 x 10
95 x 6
135 x 7,8

Machine Row:
45 (each side) x 10
70 x 10
90 x 8,7

DB Press:
30 x 12
40 x 9,10

Pull Ups:
30 reps

Spider Curls:
25 x 8
15 x 4

Dips: 16,11

I also ran for 2.86 miles with my fiance.

2 Days Later…….

143 Push Ups
180 Crunches
91 Burpees
107 Inverted Rows
135 Squats
41 Squats wtih 55# on back
50 Kettle Bell Swings
100 Bicep Curls with 20#

Hello All,

Well recently I have not been able train regular as I would like. I essentially train when I can. I am also recovering from a cold.

This is what i have been doing lately.

Tue. FOCUS: Lower
Low Bar Squats
Sumo Deadlift
Leg Curls
Knees to Chest
90 Sec Bodyweight squats

Wed.FOCUS: Upper
Bench Press
Wide Pull Ups
Dips
Machine Row
Spider Curls
Wrist Curls
Seated Calf Raises

Fri. FOCUS: Full Body
Front Squat
Press
Spider Curls
Lateral Raises
Wrist Curls
DB Shrugs
Face Pulls
Pull Aparts

Saturday FOCUS: Upper
Bench Press
Machine Row
Dips
Chin Ups
Seated Calf Raises
DB Press

That is all! 🙂

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,

So far I love Canditos 6 week periodization routine. However, I will most likely move to something else after this 6 week cycle due to work related things. I need more time to study and work. So I need a routine that is not a list of exercise I MUST do. I like to have more flexibility, especially since sometimes I do not get all the sleep I want or the time to train in the fashion I would like.

I will probably just do this Lower/Upper split. Hmmmm maybe I will join the gym nearby so I can get in some real work. That is still undetermined.

Lower  (total reps/work sets) Monday
High Bar Squat (25/4)
Conventional Deadlift  (12/3)
Sit Ups (60/3)
Planks (4 minutes/3)

Upper Tuesday
Bench Press (25/4)
Barbell Row (30/4)
Military Press (40/5)
Chin Ups (60/8)
Dips (30/3)

Upper Thursday
Bench Press (80% of Tuesday 30/4)
Barbell Row (80% of Tuesday 35/3)
Military Press (40/5)
Chin Ups (60/8)
Barbell Curl (30/3)

Lower Friday

High Bar Squat (80% of Monday 30/4)
Conventional Deadlift (80% of Monday 20/3)
Good Morning (32/3)
Sit Ups  (60/3)

Upper Saturday

Bench Press (80% of Monday 30/4)
Barbell Row (80% of Monday 20/3)
Military Press (40/5)
Barbell Curl
Dips (30/3)

I might drop the last upper day depending on how I feel and my personal schedule.

That is all! 🙂

Hello All,

Just a light full body workout. 2 moderate sets of 10 for most of these exercises. Tomorrow will be some cleans, good mornings and barbell presses.

Incline DB Press:
40 x 10
50 x 10,8
30 x 15

Close Grip Lat Pulldown:
88 x 10
110 x 10 x 2
66 x 15

Wide Grip Cable Row:
66 x 10
88 x 10
104 x 10 x 2
66 x 15

Leg Press 45 degree:
90 x 10
140 x 10 x 2
50 x 15

Single Leg Seated Curl: Not sure what the weight is since the weight rack only has numbers on it and not weight.
3 x 10
4 x 10 x 2
2 x 15

Lying Leg Curl:
60 x 10 x 2

That is all!

Hello All,

I was a little fatigued, but I was able to do everything I wanted.

Incline Dumbbell Press:
40 x 6 x 2
50 x 9,8

Dumbbell Press:
30 x 8 x 5

Dips:
4 sets of 8
4 sets of 10

Pull Ups: 45 reps

Close Grip Incline Press:
65 x 10 x 5

Tricep Pull Down:
2 sets of 15 wtih 22 lbs.

Stretch.

That is all.

Hello all,

incline bench press:
35 x 12 x 5

Pull ups: 45 total reps

Forearm twist: about 5-6 times

10 minute incline walk on treadmill.

Dips: 2 sets of 8

Did not really get to do much, but that is okay.

 

Hello All,

Incline Dumbbell Press: I did not think I was going to hit the 50 but I could have hit for 8 reps. But that is not the focus right now. This felt good.
40 x 6 x 2
50 x 6 x 4
25 x 17

Dips:
5 sets of 11

Seated Dumbbell Press:
30 x 8 x 5

Circuit:
Incline Flys: This felt weird with dumbbells. I kept feeling this popping sensation in my shoulder so I just switched to machine flys.
60 x 10 x 5

Bradford Press:
45 x 10 x 5

Power Lateral Raises:
15 x 10 x 5

My “Cool down”

Wide Pull Ups: 45 total reps

Cable Rows:
66 x 15 x 3

Stretching

That is all! 🙂