Daily Log

[FriendlyCanadian]

Day one

Legs/Abs

was a pretty good day lots of intensity, legs were feeling kind of like jelly after the leg press, but I still put up some good weight for my failure set on squats. It was hard walking down my stairs to post this up.

20 minutes of cardio at the gym, mostly just walked at a fast pace did some interval training, run as hard as I can for as long as I can then slow it down over the course of 20 minutes, all in all it felt like a good start.

Was interesting to do the things, I would have normally laughed at watching someone do at a gym like not going all the way down for your squats, but it feels good, looking forward to tomorrow.

edit: Mass movement numbers, so
for the first 25 my legs were pretty jelly and I just warmed up with the bar, then for the next set of 15 I went up to 150
for the next 10 I went up to 220
then up for the seven (as if you would fail on the ninth) for 290
then to failure I did about six reps of 340 ( I wasn't entirely sure on how many reps, and 340 felt a bit dissapointing, but my legs haven't been in it for months)

OMEGA: what is your opinion on stretching before after? at all? the 25 lower weights almost like a form of stretching?

 

[FriendlyCanadian]

Oops I messed up, I just realized the failure set, should have been 25% less weight, I won't forget that for tomorrow however.. (or ever again) live and learn, was still a good first day. =/

 

[Acela]

those are impressive #'s IMO. sounds awesome

 

[FriendlyCanadian]

those are impressive #'s IMO. sounds awesome

Aww shucks now I'm feeling all bashful. =)

Omega : Question for day #2 Machine Flat Press
take a 1 minutes break Stretch after this exercise

What is a Machine Flat Press, is this like the machines that are suppose to be bench presses and you just push out? like the ones where you sit in a seat at a 90 or whatever and push directly out.. ? just making sure I pick the right machine tomorrow.

 

[big loser2]

Come on now, if you are not going to use the pink weights like the rest of us we will have to put you in time out.JJ

Very nice numbers there. Those are impressive on any routine

Big Loser2

 

[OMEGA]

On the day you do a muscle do light stretching only for that key group and keep it light After your sets.

I found too much stretching to be not needed, just do enough to keep you safe and limber

 

[OMEGA]

Aww shucks now I'm feeling all bashful. =)

Omega : Question for day #2 Machine Flat Press
take a 1 minutes break Stretch after this exercise

What is a Machine Flat Press, is this like the machines that are suppose to be bench presses and you just push out?.

seconds 12-17 = perfect machine and FORM:

http://www.youtube.com/watch?v=8C6gLySZt00

 

[FriendlyCanadian]

Ok so day two was a pretty good day, My tricpes and shoulders absolutely Kill, I didn't seem to get as good a pump or workout in my chest, though I did hit every rep intended, with what I thought was good form, but perhaps that's my issue.

I've always had the hardest time having a really good chest workout, it does hurt this morning but not overly..

My calves are on fire, I don't want to think of stairs ever again.. in any fashion.. my legs hurt too..

I had a really nice cardio session after my workout yesterday, I did some sprinting on the track, which almost killed me, but really burned up alot of oxygen.

anyhow that's my log, any ideas of how to better perform my chest exercises would be greatly appreciated.

 

[OMEGA]

yes

if I wooul say really feel the dumbell incline DB presses particularly IF you can feel the muscle enage /pull the weight as is descends.
Then harness that pull into ad smooth bu powerful contraction at the top.

also on cable flys just try to squeexe the chest, you must feel it.

it may take 4-5 workouts to start clicking

 

[Acela]

perhaps try a supinated grip on the DB incline presses. those force me squeeze out at the top of my rep, more for balancing the weight but it is definately felt in the pec