Ark94's Workout Log

[ark94]

Yeah, you got it ark.

Yeah i think i do lol. Its a lot easier just to eat, and it doesn't take up as much of my time.

Aside from that, had to miss todays workout. Stupid English paper due tomorrow and science test lol.

Just wondering, i know rest is good and i feel great resting, but should i go tuesday and do my monday workout, then go wednesday and do my wednesday workout? Or just continue where i left off? Any input on this? Or do i scratch this Monday's workout all together and just go on Wednesday and do my Wednesday workout?

 

[miked8c]

Thats your call, how taxed will you be if you workout the day before wendsday. Do you have some big lifts that you'll need all your gas in the tank for? Or could you do these lifts when your not 100%? I think you should do mondays workout tomorow.

 

[ark94]

Thats your call, how taxed will you be if you workout the day before wendsday. Do you have some big lifts that you'll need all your gas in the tank for? Or could you do these lifts when your not 100%? I think you should do mondays workout tomorow.

Realized after i posted it is more or less my call lol. But i thought i should do it tomorrow, however i have heavy squat, heavy deadlift, and heavy push press if i were to do Monday's workout tomorrow.

Then wednesday i have light squats, and military press + semi-light deadlift with shrug.

That doesn't seem too taxing considering its mainly light on Wednesday with the exception of military press?

Plus, with all the food im eating i should be good to goo!!

 

[ark94]

Love hitting the gym at night.

Heavy Day - 8th June​

Squats (#11 pins) - 145lb.
Push Press - 95lb.
Deadlift - 135lb. 185lb. 225lb. 260lb.

Warmup
- 5 Minute Bike
- Abs (laying on bench 'V' shape) - 1/10
- Laying legs raises (hands holding onto bench) - 1/10
- Reverse Hypers - 1/15
- Pushups - 1/5
- Chinups - 1/7 (forgot about them, made up for them after)
- Dynamic Stretches (4 point squat, hip stretch)

Squats
2/5 - bar
1/5 - 95lb.
1/3 - 115lb.
1/2 - 125lb.
3/5 - 140lb. (#11 pins)

Tanked through the warmups, literally no rests on warmups and working sets little rests. I just have so much more energy now to do them without resting so fucking long.

Push Press
2/5 - bar
1/5 - 55lb.
1/3 - 65lb.
3/5 - 95lb.

Loved it. Really fun lift with the explosive power i can work on.

Deadlift
1/5 - 135lb.
1/5 - 185lb.
1/5 - 225lb.
1/5 - 260lb. (wanted to hit 5 reps, and i hit it!)

Chinups (aim 40)
1/10
1/6
1/6
1/4
1/4
1/3
1/4
1/4

Overall
Great workout. I have videos in my other thread. http://www.elitefitness.com/forum/w...ing/form-check-thread-707185.html#post9484601

Any videos i have ill post up in there for form check.

I actually love the idea of explosive power and lifting. Which is why i like the push presses so much. If i learned powercleans, would they be beneficial to any of my lifts right now? Or no?

 

[Tblock1]

I wouldn't suggest powercleans till you are stronger. Great workout though!

 

[JDid23]

Don't learn cleans yet. You have too much else on your plate at the moment

 

[ark94]

Alright, that's fine then. How did my deadlifts look if anyone saw them? or my push press?

 

[ark94]

Light Day (Wednesday) - 9th June
​

Front Squats - 105lb.
Military Press - 90lb.
Deadlift + Shrug - 135lb. 185lb. 225lb.

Warmup
- 5 Minute Bike
- Abs (laying on bench 'V' shape) - 1/15
- Laying legs raises (hands holding onto bench) - 1/10
- Reverse Hypers - 1/15
- Pushups - 1/5
- Chinups - 1/7
- Dynamic Stretches (4 point squat, hip stretch)

Front Squats
2/5 - bar
1/5 - 75lb.
1/3 - 85lb.
1/2 - 95lb.
3/5 - 105lb.
1/5 - 105lb. (wide stance - back squat)

Military Press
2/5 - bar
1/5 - 55lb.
1/3 - 75lb.
3/5 - 90lb. (not that bad, solid weight)

Deadlift + Shrug
1/5 - 135lb.
1/5 - 185lb.
1/5 - 225lb.

Abs

Laying Leg Raises
1/15
1/15
1/15

Planks
3 sets of 45 seconds each

Ab Situps
1/8 - 90lbs (form was off so i lowered weight)
1/8 - 75lb.
1/8 - 75lb.

Overall
Great workout. Have videos of my Military Press and Front Squat.

 

[ExtraMile]

just saying but didnt you make a new thread asking about this routine and pretty much everyone said there was something they didnt like about it. The warmup was also criticized and andalite wrote a long post on how you could improve it and yet you are still doing the same routine and the same warmup...

sorry if Im wrong but thats how I though it was maybe you followed the advice and changed the routine though...

 

[JDid23]

good workout. Keep progressing slowly on front squats- i promise you they will get harder soon.