Usdm log
Gonna start a log here and see if I can keep up with it.
Start with 5 minutes of cardio (light jog) Tonight was back and bicep day Two hand bicep curl (Machine rack) 110lbs.x10 120lbs.x8 130lbs.x6 130lbs.x5 Close hand pull down (machine rack) 130lbs.x15 140lbs.x10 150lbs.x10 130lbs.x7 (immediate super set) Tbar (free weights) 70lbs.x15 90lbs.x15 100lbs.x10 Single barbell row (free weights) 40lbs.x10 50lbs.x8 55lbs.x8 45lbs.x7 Spider curls (free weights) 60lbs.x10 70lbs.x10 70lbs.x10 70lbs.x10 Hammer curls (immediately super setted after Spider Curls) 40lbs.x10 Lat pull down (machine rack) 115lbs.x15 125lbs.x15 140lbs.x10 |
Is that #of lift x # of times you did it? What was your rest period between each set.
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(weight) x (reps)
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Correct, this is weight x's how many reps.
And rest is very minimal. 45-60 seconds max. |
Here was my workout for Sunday:
Gonna start keeping somewhat of a log to give an idea of my "routine". I'll also start keeping better tabs on how much weight I'm putting up. I know where I'm at in terms of what I select on the racks, but I haven't been doing the math in terms of total weight, etc. Sunday night was chest/triceps Bench Press 1 warmup set @ 150lbs. x10 170 x10 180 x9 190 x6 170 x8 Incline Press Same as BP Dumbbell Press Warmup set @ 45lbs. 55lbs. x10 65lbs. x8 70lbs. x6 55lbs. x9 Dumbbell flyes Warmup set @ 40lbs. 45lbs. x10 50lbs. x9 60lbs. x6 50lbs. x6 Skull Crushers Warmup set @ 40lbs. 45lbs x10 50lbs. x10 60lbs. x6 50lbs. x6 Tricep Rope Pulldowns These were done on a machine and I haven't calculated the weight. 1 warmup set followed by 4 working sets. Last set is a drop set (start high then continue to drop weight till failure) Overhead Tricep Extension Warmup set @ 35lbs 40lbs. x15 45lbs. x15 50lbs. x10 45lbs. x15 Closed out with a "cool down" of slow and easy pushups (2 sets of 10) Hit the Sauna for 20 minutes to complete the sweat |
9/10/13
Overhead Press 135 x 10 185 x 8 185 x 8 185 x 8 135 x 7 Side lat raise 20 x 10 20 x 10 25 x 7 30 x 5 25 x 6 20 x 7 Reverse Pec Dec 90 x 10 115 x 15 140x10 165x7 Straight raises 40x10 (4) Front row 115x10 140x10 155x10 155x7 140x9 Shrugs 45x10 50x10 50x10 Sauna 20 min. |
9/11/13
Cardio 10 miles stationary bike Sauna 20 mins |
You're nuts. I ride the bike for 5 minutes before I lift with just enough effort to keep the screen on lol
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Overhead raise = Overhead press?
Get some more upper back work. Stuff that focuses on retracting the scapula. I think more pulling movements in general would benefit you. |
I tried responding a few times and I keep getting that stupid "moderator needs to approve" message.
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Ok, let's try answering again on a PC instead of the phone.
Spec, yeah man I meant Overhead Press. Right now I've been following the "Big Man on Campus" routine for the most part. I needed a fairly simple, yet well rounded routine to get myself back into the swing. Do you have an pulling exercises outside of what I'm already doing that I can add in? I know one thing NOT covered in the "routine" is wide grip pulldowns, but I substitute those in for pull-ups (cuz Lord knows my fat ass isn't going to be doing any pull-ups any time soon). I also avoid exercises that involve the lower back for now until I get a belt. I don't classify my lower back as in "bad shape", cuz normally it's fine......but I have a nerve that'll pinch once a year or so if I hit it right. And I definitely don't want that being triggered mid-squat, etc. When that nerve pinches, it'll literally drop me to my knees. So my next purchase sometime very soon will be a belt so I can start DL's and squats. |
Mikey, I'm a fucking fatty bro lol
That 10 miles wears me OUT. |
Lmao!
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I think the lower back thing is a case of a fucked up Sciatica nerve, so I get really worried with my lower back when I start trying to get heavy into the weights that involve that area.
Anyone know of a decent belt they should carry at a place like WalMart or Big 5? Or even online. I really wanna get started on DL and squats, but I just can't at the moment. Hell, even the T-bar row I currently do is pushing it. |
You need to figure out what the issue is first. A lot of time back pain, and sciatica is caused by tight hips, and hip flexors(which almost EVERYONE has). Start aggressively attacking that and make it part of your routine.
Here is a simple routine you can do EVERY day before you leave the house. Go 2/3 of the way down the page. Agile 8 Grab some EFS bands and do some mobility work at the start of every workout as well. Kelly Starret's Mobility WOD on youtube is a good resource for this. As for a belt, what is your budget. I have a few I would recommend depending on what you can spend. Keep in mind a belt will last longer than you, so getting something decent isn't a bad idea. |
You give me an idea of some solid belts, and I'll make the budget. It's a long term investment, I don't mind investing in those kinds of items. Even if it's more than what I can spare right this second, I'll wait till payday and splurge.
I'll definitely check out your recommendations. That Static Flexor stretch looks fucking awesome. I feel better just looking at it haha |
Hip and hip flexor mobility is VERY important, especially for back health.
As for a belt you are probably good with a 10mm belt for a LONG time. Ok in order of my preference/quality. Top Tier: Bobs belts(original power belt) This is a 13mm belt. Probably overkill for now and you can always add a second 13mm belt later down the road. But BOBS pioneered the lifting belt and are regarded as the absolute best so that is why I mention it. Rogue(OHiO belt) 10mm Best belts(athlete belt) 10mm Middle: Inzer lever 10mm Bottom: Rogue Econ Belt 10mm I only rank this on the bottom based on materials used. Functionally it is a good belt. I usually stay away from "Econ" belts but after seeing SIR Mikey's Rogue it changed my mind on this one. It isn't stiff as all get out. -------------- I really like my Rogue Ohio belt.. It is really soft/supple, and doesn't get in the way on deads especially. I think if it were me, and I was in your shoes I would pick the Rogue Ohio OR Best Belts athlete. |
Before I even read your ending statement I saw the Rogue Ohio and knew that's the one I want. The leather look fantastic!
I think that's gonna be the one. Just wish they had Fuschia like the "Best Belts" version. |
I love mine.
I have a 13mm Inzer lever I have had for almost 3 years and it is still not broken in. It is like a fucking board. It was killing me to deadlift in that thing. I kept eye'ng that Rogue Ohio belt and finally grabbed it about a year ago.. I love that thing. I use it for bench, deadlift, and overhead press. I usually use the 13mm to squat in. After my meet is over I will probably grab the new Rogue 13mm powerlifting belt for squats. I just don't want to change anything this close. |
I just saw Bob's Belts does embroidery too?
Fuck me....but a black Raiders belt would be the fucking SHIT! Or maybe I'll just sew a Raider patch onto the Ohio one. |
9/12/13
Rest day |
A foam roller has helped me with stretching also, I have a vertebrae that moves just enough you can feel it sticking out until I pop it back into place. Had my nerves burned off so no pain from pinched nerves though.
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Now that you got into hips, my hips aren't ecxatly perfect. I can tell one of my legs goes deeper into my hip thab the other. Also I notice it when I try ans cross my legs.
I can do it fine with my left leg, but my right it is very difficult to get it to bend.. Just as a quick question should I be concerned about this or its just some dedormality I have? It doesn't bother me at all when lifting, squating etc.. But it is noticable.. On a side note great work uadm keep at it.. I never felt better in my life and I still have a lot to go.. I should really eat less carbs lol :biggrin: |
You have 2 options:
1. Attack it now(pre-hab), and continue making mobility part of your program. 2. Get injured or develop chronic issues. When I started lifting this kind of stuff wasn't really a focus point, and there wasn't all that much info. Made me an immobile mess, and I am dealing with that now. It sucks. Being mobile is one of the greatest things you can do for injury prevention. Loosen up those hips, and hip flexors, PRONTO. |
Yeah man, along with a belt, I'm also getting a foam roller this weekend.
Oh, and I'll get back to keeping a log next week. I'm still in the gym everyday. I just haven't logged my reps the past week. |
Here is my early "draft" of my diet. I'll be tweaking it as I go. Looking to get as close to a 40/40/20 split as possible. 40% carbs, 40% protein, 20% fats. As it sits, it's not quite there...but I think it's close enough to get started.
Meal 1: 4oz Turkey breast 5 eggwhites, 1 whole egg 1 Slice Cheese 2 Whole Wheat Toast with natural peanut butter Meal 2: 10-12oz Tilapia (substitute steak/chicken/tuna here) 1/2 cup brown rice Meal 3: 2 chicken breasts broccoli 1 fruit (peach/apple) Meal 4: 1 can of tuna Broccoli 1/2 avocado Meal 5: 2 chicken breasts (or steak) Veggies 1/2 cup Brown rice/1 sweet potato Meal6: Pre and post workout shakes Greek Yogurt with whole grain cereal mixed in or a chicken breast "wrap" with lettuce/tomato/avocado Meal "6" is whenever I make it to the gym that day. It doesn't mean my last meal of the day. Right now, as it stands....this diet SHOULD yield around the following: Total Protein- 380g Carbs- 220g Fat- 65g Calories- 3500 |
Couldn't imagine eating four chicken breasts in a day. Does that work out to a 3500 surplus for a week also?
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Diet is looking something like this now:
Breakfast: Protein shake with greek yogurt added Oatmeal Snack: Protein shake Lunch: Turkey sandwich on whole wheat dry w/lettuce/tomato 1/2 sweet potato 1/2 avocado (or leftovers from dinner the night before) Pre-workout Snack: Protein packed yogurt/pudding (take a few large scoops of regular Greek Yogurt and add in 2 scoops of chocolate protein powder and mix) Post workout: Protein shake with greek yogurt Dinner: Protein source (steak or chicken usually) brown rice veggies And then usually another shake before bed (unless it's an off day) |
Wow, I am currently on a cut, so mine goes as follows
Protein 212 Carbs 181 Fat 80 grams Fiber 41-51 grams Calories 2338 How has it been working out for you so far? |
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