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Trex workout log

trex74

trex74

whatev
Platinum
OK so I was inspired and think I'm gonna keep a log of my progress.
I'll skip on the diet log for now, I'm not counting calories right now as I am trying to build muscle.
usually have oatmeal and eggs in a.m.
lean meat and brown rice with veggies or salad for lunch and lean meat with salad for dinner with almond butter for a snack after dinner, and a protein shake after my w/o
drinking green tea and water all day long.
no supplements aside from the protein
5'9" 150 lbs 36 yrs old
I'll measure myself again tonight or tomorrow.
My short term goals are to gain muscle and strength gains.
I was dicking around trying to figure out a good schedule, and going back and forth for a while, but I have settled on this:

It fits into my schedule pretty well
Mon: Chest and Back/light cardio 30 min
Tues: cardio 45 min
Wed: Legs/glutes
Thurs: cardio 45 min
Fri: Shoulders/Arms/light cardio 30 min

Soooo,
Today was legs:


Squats: parallel
warmup 65lbs x 10
3 sets 75 x 10
really getting good form now I think

Deadlifts: just started doing them, so it's light still, but I'll get up there I promise!!! :)
70 lbs 3 x 10

leg extensions:
warmup 90 lbs
3 sets 100 lbs

leg curls:
warm up 40 lbs
3 sets 50 lbs
weak hams still I know

calf raises:
3 sets 50 lbs
I have massive calves from riding, so I'm not putting a lot of weight on, just getting blood in

50 walking lunges with 10 lb dbs

So yeah,
thats about it for today!!
 
Awesome Trex!!! So excited to start following your progress. I'm glad you started a log. I think you have inspired me to start one too! Thanks for that! Have an awesome rest of your day!
 
I`m in too! I`m thinking of doing a log as well...just getting things organized and will start one soon. Keep up the good work!! You`ve inspired me.
 
Roxy722 said:
I`m in too! I`m thinking of doing a log as well...just getting things organized and will start one soon. Keep up the good work!! You`ve inspired me.
Click to expand...

Yeah Roxy! Let's both start one! I think I will get my log started tonight.

Trex...how did the rest of your day go?
 
Island_Girl said:
Yeah Roxy! Let's both start one! I think I will get my log started tonight.

Trex...how did the rest of your day go?
Click to expand...

It was fine, work was the usual kind of stuff, a lot of photocopying and junk.
My husband made a really good pork stew in the slow cooker, just roast pork with carrots, leeks, and potatoes. It was cold and rainy here so it really hit the spot. Then he went out in the evening, and I watched America's next top model LOL. Not an exciting night, but during the week I am on such a routine because I get up at 5:30 every day, and so go to bed around 10:00.
The only thing in my life that I would change if I could is my husband's health, he has stage 3 congestive heart failure, they think it is from a virus, but he is seriously ill, off work, on tons of medication and I find myself bargaining with God a bit some days. But life goes on, and so today is a new day and i feel awesome.
Woke up not wanting to get out of bed.
But I did!!!!!!!
rocked the 45 min on elliptical. I was feeling a little sore from yesterday so I set the resistance to 8 only. I usually go for 10 or 11, and dream of the day I rock it at 20 all the time.
put some new songs on my ipod, so it was nice and fresh.
now I plan on drinking a litre of green tea, and getting some work done.
 
I'm sorry to hear of your husband. I will pray for him!

Woohoo for getting out of bed this morning. 5:30 is EARLY for me. I get up little before 7 to get my kids off to school.

So how do you split up your bodyparts in the gym?
 
Right now I am doing three days of strength training (Mon Wed Fri)
Mon- Chest and Back
Wed Legs/glutes
Fri: Shoulders and arms

but this is a new development, I had tried a few things before, like upper/lower, and one body part a day, just trying to change things up.
 
Thanks!
Today I did

Shoulders

3x8 lateral raise 10 lbs
4x10 seated rear lateral raise 15 lbs
4x10 arnold presses 15 lbs

Biceps

4x 10 db curls 15 lbs
3x10 bb curls 30 lbs

Tris

4x 10 skullcrushers with an 18 lb body bar
3x10 rope pulldowns 30 lbs

and I had 15 min left over so I put the resistance to 15 on the elliptical and cranked the tunes :)

feeling good.
am having small cheat at lunch time with vietnamese (vermicelli with beef) because ,y boss wants to treat us. I declined pizza, but he insisted I get something special, so vietnamese it is!! (my favourite)
have a great weekend guys!
 
Nice shoulder and arm workout! I trained shoulders and tri's. For shoulders, did you do those exercises in that order? How do you like doing laterals before the bigger movement like Arnolds? That's interesting. I think it's cool. Changing it up like we mentioned earlier.

Lunch sounds like a nice treat. Enjoy!

What do you have planned for the weekend?
 
Island_Girl said:
Nice shoulder and arm workout! I trained shoulders and tri's. For shoulders, did you do those exercises in that order? How do you like doing laterals before the bigger movement like Arnolds? That's interesting. I think it's cool. Changing it up like we mentioned earlier.

Lunch sounds like a nice treat. Enjoy!

What do you have planned for the weekend?
Click to expand...

Hm, I do do the shoulders in that order, but not for any particular reason...I did find the Arnolds challenging. Do you think I should do them before?
This weekend i am going for three seperate Thanksgiving dinners. Saturday at my father-in-laws. Sunday at my grandma's nursing home. And Monday at my mother-in-law's with my mom coming too.
Next weekend I am going to try a spinning class with a work buddy. I have never tried it, and am not into cycling very much, but my friend said she felt like puking after she did it, so that intrigues me. LOL
 
I didn't workout Monday because I was at the hospital, I was there when my grandmother died. It was the most profound moment of my life so far. I'm upset, and I'll miss her. She was 89.

Today I did

Squats:
10x 70 warmup
then 3 sets 10x 75
then 8x 80

Deadlifts:
95 lbs
8,5,5,5

leg extensions:
warmup 90 lbs
3 sets 100 lbsx 10
1 set 110 lbs x8

curls
3 sets 10 x 40 lbs

75 walking lunges
 
I'm sooo sorry to hear the passing of your grandmother! Please know that I am thinking of you and prayers are being said to help you with comfort. xo
 
My condolences as well to you. I sincerely hope you find some peace and comfort. Hang in there and take care of yourself.
 
Thanks guys, it means a lot to me.

I was stoked about the deadlift. And I think I'll slap on another 20 next week to make it 115.
And full on 80 lbs for squats too.

Question, why.how did my hams get so friggin imbalanced?
Anyone have a similar imbalance, and have ideas/experience on how to remedy this. Just train them more?Or whot?
 
Holy moly I am sore today. In my shoulders too ????? Whats up with that!
So I am going on my lunch break to do cardio. I got up too late to go to the gym this morning. :(
But better late than never!!!!
 
trex74 said:
Holy moly I am sore today. In my shoulders too ????? Whats up with that!
So I am going on my lunch break to do cardio. I got up too late to go to the gym this morning. :(
But better late than never!!!!
Click to expand...

Maybe you needed the extra sleep. :) What part of Canada are you in?
 
Roxy722 said:
Maybe you needed the extra sleep. :) What part of Canada are you in?
Click to expand...

I'm in Ottawa, and it is pitch black when I get up usually, so it is easy to just re set my alarm and roll over.. I can't wait for daylight savings time :)
Oh, I just stayed up a little late to check out Law and Order Los Angeles. It sucked so bad though, and I lost sleep for nothing-hahaha
I went and did 30 min elliptical set to 12 though, so at least I got some in.
Think I'll be taking a couple Advil tonight though-ouchie!
 
trex74 said:
Thanks guys, it means a lot to me.

I was stoked about the deadlift. And I think I'll slap on another 20 next week to make it 115.
And full on 80 lbs for squats too.

Question, why.how did my hams get so friggin imbalanced?
Anyone have a similar imbalance, and have ideas/experience on how to remedy this. Just train them more?Or whot?
Click to expand...

I might have missed where you first raised this topic. Since you mention training them more I take it you feel your hams are under developed relative to quads?

If so I'd do SLDL's instead of curls. The former are a more potent mass builder than leg curls IMO. You need to ensure you perform the movement properly though or it becomes much more of an erectors workout and less of a ham workout than it should.
 
RottenWillow said:
I might have missed where you first raised this topic. Since you mention training them more I take it you feel your hams are under developed relative to quads?

If so I'd do SLDL's instead of curls. The former are a more potent mass builder than leg curls IMO. You need to ensure you perform the movement properly though or it becomes much more of an erectors workout and less of a ham workout than it should.
Click to expand...

I'll give em a whirl, so what you are saying is SL over regular deadlift?
I am pretty much learning form from Strength Training Anatomy and Exercise rx so its a learning process as far as form is concerned.
So, like, stand on a small platform, deep breath to make a block, bend from hips then lower trunk, slide bar up along shins, etc?
Any tips on the SLDL as far as form is concerned for the first time?
Thanks RW, I really value your input :)
 
I spent till midnight in the hospital last night with my husband- his resting heart rate was 155, so they had to put him to sleep and then give him an electric shock to bring his heart rate down. It was really surreal watching them do this. It went back down to 90ish or so, which is still high. but better. he's seeing the cardiologist again today thank goodness.
It's my grandma's funeral today as well.
No workout today needless to say. But it's still nice to come in and chat. :)
I'm trying a spinning class tomorrow morning with a coworker. I hear that some people puke.
I say bring it on!!!!! haha
 
RottenWillow said:
SLDL's isolate hams more than conventional deads. You just want to look at your lifestyle in a hollistic manner to try to determine if you're actually overtraining hams. Do you get enough sleep, are you making any strength gains overall and are you making any in your leg curls, etc. If you decide you might be undertraining them a bit, SLDL's might be a good add. I would not recommend you try to do them in the same workout as regular deads though. Maybe do deads one leg workout and the next do only SLDL's.

Regarding form, you want to ensure the bar moves in a perfectly vertical fashion and your hips move backward as the bar descends. If you find the bar is moving outward over your toes as it descends you are not using hams enough and making it more of a good morning. You should really feel a good, strong activation of the hams at the bottom of the movement. You really don't need much weight at all to get a good SLDL workout. Loading up the bar will just encourage you to unconsciously start to try to use the erectors to get the bar up. Try 50% of your conventional deads weight to start and see how that feels.
Click to expand...

Perfect, thanks, I'll try them next leg day!!
 
trex74 said:
I'll give em a whirl, so what you are saying is SL over regular deadlift?
I am pretty much learning form from Strength Training Anatomy and Exercise rx so its a learning process as far as form is concerned.
So, like, stand on a small platform, deep breath to make a block, bend from hips then lower trunk, slide bar up along shins, etc?
Any tips on the SLDL as far as form is concerned for the first time?
Thanks RW, I really value your input :)
Click to expand...

SLDL's isolate hams more than conventional deads. You just want to look at your lifestyle in a hollistic manner to try to determine if you're actually overtraining hams. Do you get enough sleep, are you making any strength gains overall and are you making any in your leg curls, etc. If you decide you might be undertraining them a bit, SLDL's might be a good add. I would not recommend you try to do them in the same workout as regular deads though. Maybe do deads one leg workout and the next do only SLDL's.

Regarding form, you want to ensure the bar moves in a perfectly vertical fashion and your hips move backward as the bar descends. If you find the bar is moving outward over your toes as it descends you are not using hams enough and making it more of a good morning. You should really feel a good, strong activation of the hams at the bottom of the movement. You really don't need much weight at all to get a good SLDL workout. Loading up the bar will just encourage you to unconsciously start to try to use the erectors to get the bar up. Try 50% of your conventional deads weight to start and see how that feels.
 
Today I'm going at lunch, so I'm posting in advance....
Chest and back, I anticipate trying to up my reps in 25 lb DB presses, i haven't made it to 4 x 10 yet, I fail at around 8 each time, so I'm trying to increase reps there.I'm going to do some machine flies for chest, and try to up the weight to 45 lbs.
I am going to do reg deadlifts today, on back day, and on Wed, do the SLDL like Rotten Willow suggested. So, I'll probably do 95 again, as it really left me sore and exhausted.
Seated rows and Lat pulldowns to finish off back. Not sure what weight I'll be pulling, as it usually depends on how I'm feeling at the time.
If I get a chance later I'll update with weight.
:D Time to caffinate with a litre of green tea haha
 
So the 25 lb db presses, I managed 10, 8, 8, then 10 with 20 pounders
flies stayed at 40
seated rows- 80 lbs 3x 10, 70 x 10
lat pulldowns 60 x 10, then 70 lbs 3 x 10
deadlifts 95 lbs 3 x 7 then 115 lbs for 1 set of 7
woo!
 
trex74 said:
So the 25 lb db presses, I managed 10, 8, 8, then 10 with 20 pounders
flies stayed at 40
seated rows- 80 lbs 3x 10, 70 x 10
lat pulldowns 60 x 10, then 70 lbs 3 x 10
deadlifts 95 lbs 3 x 7 then 115 lbs for 1 set of 7
woo!
Click to expand...

Good job girl!! I love that feeling of lifting heavy and knowing you did something bigger and better!
 
So just cardio today, I only did 30 min because I wanted to try and stretch out some of the soreness in my shoulders/back.
Had some lingering twinges from last week, and then with the DLs yesterday, my right shoulder in particular is feeling a weensy bit strained. So I got all warm from the cardio, stretched it all out and popped an Advil. It doesn't actually hurt, but it is somewhat sore and tender when I move it, or lie on it.
Considering a modified shoulder w/o on Friday if it is still bothering me.
 
Roxy722 said:
Good job girl!! I love that feeling of lifting heavy and knowing you did something bigger and better!
Click to expand...

Thanks! I did feel very awesome and superhero-ish. haha
 
Today was legs day-
was feeling tired and sore, but I made it to the gym at the usual time- booyah!

Squats
warmup 65- 10
85 - 10, 8, 8

SLDLS
first time trying them, so started light
50 - 10, 10
60 - 10, 10
definitely noticed the hams working harder

leg curls- kinda got a charley horse feeling in my calves at this time so just did
30 - 10, 10, 10 :(
charley horses scare the crap out of me

leg extensions
90 - 10
100 - 10
110 - 8, 6

walking lunges- 80! (40 each side I have a ways to go haha)

interesting fact: while i was stretching afterward I noticed that i felt absolutely no stiffness or pain in my shoulders for about five minutes, even when focusing on them- I think I was relesing endorphins there- coolness I'm a little stiff in the shoulder again now though.
 
So this morning I woke up and my shoulder was feeling OK, so I did Shoulders as usual, but as the w/o went on I started feeling a bit stiff and sore, but anyhow I stretched well afterward and I think it'll be fine.
I'm not taking any ibuprofen unless it gets bad.

Shoulders:
Arnold presses

15 lbs- 10
20 lbs, 10,8
15lbs- 10

front raises
10 lbs- 10, 10, 10

lateral raises
10 lbs- 10, 10, 10

seated rear lateral raise
10 lbs 10, 10, 10

Biceps:
db curls:
15 lbs- 10
20 lbs- 10, 10, 10

bb curls:
30 lbs- 10, 10, 10

Triceps:
skullcrushers- 18 lb bar
15, 15, 15

rope pulldowns:
30 lbs- 10, 10, 10
 
OMG tired today, woke up at 4 a.m., couldn't get back to sleep :(

anyway,
chest- flies 40 lbs 10, 10, 10
db presses
20lbs- 10
25 lbs 6, 4
20 lbs 10

back
seated rows
80 lbs- 10,
85- 10, 8
90- 8

lat pull downs
60- 10
70- 10, 10
75- 8

no deadlifts today, gonna give my shoulder till wednesday and I'll just do the SLDLs then

must caffeinate now- ugh!
 
trex74 said:
Today was legs day-
was feeling tired and sore, but I made it to the gym at the usual time- booyah!

Squats
warmup 65- 10
85 - 10, 8, 8

SLDLS
first time trying them, so started light
50 - 10, 10
60 - 10, 10
definitely noticed the hams working harder
Click to expand...

How they feelin 5 days on? Did you get DOMS?

Just make sure you really warm the hams good before getting really intense with it. SLDL's can definitely cause a strain if the muscle isn't thoroughly warm.
 
Anyone out there try Betaine HCL? Or other digestive enzymes? I'm getting curious about it. Have been reading Charles Poliquin's blog.
 
RottenWillow said:
How they feelin 5 days on? Did you get DOMS?

Just make sure you really warm the hams good before getting really intense with it. SLDL's can definitely cause a strain if the muscle isn't thoroughly warm.
Click to expand...

warmed up and cooled down (stretched really well) but nonetheless was walking funny for a good three -four days. It felt like my hams were about two inches shorter, in a good way?
I think I will try doing more vigourous warmup though, I know I'm not really doing enough (five min walking on treadmill).
I am looking forward to tomorrow- BIG TIME!!
I'm doing nothing today, I just don't feel like it today. Resting up.
 
trex74 said:
warmed up and cooled down (stretched really well) but nonetheless was walking funny for a good three -four days. It felt like my hams were about two inches shorter, in a good way?
I think I will try doing more vigourous warmup though, I know I'm not really doing enough (five min walking on treadmill).
I am looking forward to tomorrow- BIG TIME!!
I'm doing nothing today, I just don't feel like it today. Resting up.
Click to expand...

Resting is good! I have taken a couple of rest days too. Winter makes me want to hibernate. :)
 
Legs today!

SLDLs
70x 10, 10, 10
I'm pretty sure I can go up a lot more in weight next week, it felt light.

Squats
65 x 10
90x 6, 6, 6
95 x 6 (PR :supercool)

Leg extensions
100 x 10
110 x 8
120 x 6, 6

Lying curls
40 x 6, 6, 6
For some reason this exercise does not jive with me. It feels awkward, makes my calves cramp, and feels 'wrong' Maybe I'll phase it out?

Walking lunges x 80

I feel really good today
 
trex74 said:
Legs today!

SLDLs
70x 10, 10, 10
I'm pretty sure I can go up a lot more in weight next week, it felt light.

Squats
65 x 10
90x 6, 6, 6
95 x 6 (PR :supercool)

Leg extensions
100 x 10
110 x 8
120 x 6, 6

Lying curls
40 x 6, 6, 6
For some reason this exercise does not jive with me. It feels awkward, makes my calves cramp, and feels 'wrong' Maybe I'll phase it out?

Walking lunges x 80

I feel really good today
Click to expand...

Great workout! I have to tell you...I feel the same way with the lying curls. I feel awkward and had calf cramps last night too. I think I have one leg shorter then the other too because I always end up with my right leg almost off...it's a bit of a gong show! LOL
 
Roxy722 said:
Great workout! I have to tell you...I feel the same way with the lying curls. I feel awkward and had calf cramps last night too. I think I have one leg shorter then the other too because I always end up with my right leg almost off...it's a bit of a gong show! LOL
Click to expand...

I'm glad I am not the only one. Maybe I just haven't found the sweet spot yet.
I have read that you are supposed to point your feet to better activate the hams, but omg that is the worst for the calf cramps when i do that. I usually pussy out and flex them instead...it's frustrating...
 
RachelM said:
Congrats on the PR for squats, WOW!!!
Click to expand...

Thank you!
Today also marked the day I officially stopped using the pad around the bar to cushion my back. And it felt great!
 
Shoulders felt AOK today :)
so:

lateral raises
10 lb x 10, 10, 10, 10

arnold presses
15 lb x 10, 10, 8, 8

shoulder press (machine)
40 lb x 8, 8, 8,

front raises
10 lb x 10, 10, 10

seated rear lateral raise
15 x 10
10 x 10, 10, 10

Biceps:

incline curls

15 lb x 10, 10, 10, 10

hammer curls
20 lb x 8
15 lb x 10, 10, 10


Tris

seated behind neck french press

24 lb bar x 10, 10, 10

skullcrusher
24 lb bar x 12, 12, 10

I warmed up well, stretched out my shoulde s during, and stretched after too, so I think it'll be OK Yay!!!!
 
Oh yeah, I'm going off the pill soon, Saturday will be my last one.
I am not sure what changes to expect, but I am not changing anything else. So any changes should be from that. I'm hoping a little fat will come off in other places than the breasteses- haha
It was Yasmin 21 day, if anyone is interested, and I have never had any problems or negative things from it, but I am interested to see what happens.
I don't normally have mood swings or anything for the record.
 
trex74 said:
Oh yeah, I'm going off the pill soon, Saturday will be my last one.
I am not sure what changes to expect, but I am not changing anything else. So any changes should be from that. I'm hoping a little fat will come off in other places than the breasteses- haha
It was Yasmin 21 day, if anyone is interested, and I have never had any problems or negative things from it, but I am interested to see what happens.
I don't normally have mood swings or anything for the record.
Click to expand...


Trex...I took that same kind for quite a few years. I have struggled with peri menopause symptoms for the last 2 years (doc says the weight loss triggered it..similar to how girls with ED may have issues with peri menopause). So I did struggle with moodiness, bloating, irregular cycles etc etc even on the Yasmin. I went off the end of June and I was nervous about doing it but have felt great. The first month is a little weird and the first cycle was quite heavy but my overall mood and feeling of well being has improved being off it. We will see as time goes on but so far, I'm really glad I made that decision.

Keep us posted how you find it.

Have a great Friday! :)
 
trex74 said:
Legs today!

SLDLs
70x 10, 10, 10
I'm pretty sure I can go up a lot more in weight next week, it felt light.

Squats
65 x 10
90x 6, 6, 6
95 x 6 (PR :supercool)

Leg extensions
100 x 10
110 x 8
120 x 6, 6

Lying curls
40 x 6, 6, 6
For some reason this exercise does not jive with me. It feels awkward, makes my calves cramp, and feels 'wrong' Maybe I'll phase it out?

Walking lunges x 80

I feel really good today
Click to expand...

Trick or Treat!

Nice leg workout trex! I'm also not a huge fan of the lying leg curl. It just doesn't jive with my body either. I'll do them every other workout with hesitation, but I do love the seated curl and SLDL's with db's. Do you do your SLDL's with a barbell or db?

Great job on the squats! Woohoo!
 
Island_Girl said:
Trick or Treat!

Nice leg workout trex! I'm also not a huge fan of the lying leg curl. It just doesn't jive with my body either. I'll do them every other workout with hesitation, but I do love the seated curl and SLDL's with db's. Do you do your SLDL's with a barbell or db?

Great job on the squats! Woohoo!
Click to expand...

I do the sldls with a barbell...but I love to change things up, maybe I'll try with db another day :)
 
Today was chest and back:

Back:

Deadlifts:
115 lbs- 5x5

Seated low row-
80- 10
85- 8, 8, 8,

Lat pulldown

70- 10
75- 8,8,8,

Chest:

vertical butterfly machine
40- 10
45- 10, 10, 8

DB press
20- 10
25- 7,8,6
30- 1
 
Island_Girl said:
Trick or Treat!

Nice leg workout trex! I'm also not a huge fan of the lying leg curl. It just doesn't jive with my body either. I'll do them every other workout with hesitation, but I do love the seated curl and SLDL's with db's. Do you do your SLDL's with a barbell or db?

Great job on the squats! Woohoo!
Click to expand...


So I went on T nation and checked out an article on hamstrings by Charles Poliquin, and he sets out a little routine that can be done for about 6 weeks.
Its incorporating the leg curls with varied foot positions (inner, neutral, and outer), and keeping the foot flexed as you go up, but pointed as you go down, and he says the cramping should go away after a while. Also i will be starting to incorporate some good mornings into the ham workout for that 6 weeks, so I am thinking that when i begin this 6 week thing, that I may split my leg day up into two days...
 
Last edited:
trex74 said:
So I went on T nation and checked out an article on hamstrings by Charles Poliquin, and he sets out a little routine that can be done for about 6 weeks.
Its incorporating the leg curls with varied foot positions (inner, neutral, and outer), and keeping the foot flexed as you go up, but pointed as you go down, and he says the cramping should go away after a while. Also i will be starting to incorporate some good mornings into the ham workout for that 6 weeks, so I am thinking that when i begin this 6 week thing, that I may split my leg day up into two days...
Click to expand...


I'll have to check that out too. Good job on the workout today!
 
Squats
65 x 10
95 x 8, 8, 6, 5

SLDL
95 x 10, 8, 6, 8

leg extension

110 x 8
120 x 8, 8, 6

leg curl
40 x 8
50 x 8
60 x 6




the gym got a new machine, and I can mysteriously do 20 lbs more-
I also did the flexed foot going up and pointed when going down, and it did not feel as crampy


walking lunges -80 with 2 x 5 lb dbs

my legs feel fried in a good way
 
trex74 said:
I do the sldls with a barbell...but I love to change things up, maybe I'll try with db another day :)
Click to expand...

I love to switch it up too. I always do the db's cuz' I can get a really good ROM, but the bb is good too. I just did them the other night. My hammies are sore.
 
trex74 said:
So I went on T nation and checked out an article on hamstrings by Charles Poliquin, and he sets out a little routine that can be done for about 6 weeks.
Its incorporating the leg curls with varied foot positions (inner, neutral, and outer), and keeping the foot flexed as you go up, but pointed as you go down, and he says the cramping should go away after a while. Also i will be starting to incorporate some good mornings into the ham workout for that 6 weeks, so I am thinking that when i begin this 6 week thing, that I may split my leg day up into two days...
Click to expand...

Oh nice. I may have to read up on that. My legs have room to grow! I'll be checking your log to see how you're liking it.
 
trex74 said:
Squats
65 x 10
95 x 8, 8, 6, 5

SLDL
95 x 10, 8, 6, 8

leg extension

110 x 8
120 x 8, 8, 6

leg curl
40 x 8
50 x 8
60 x 6




the gym got a new machine, and I can mysteriously do 20 lbs more-
I also did the flexed foot going up and pointed when going down, and it did not feel as crampy


walking lunges -80 with 2 x 5 lb dbs

my legs feel fried in a good way
Click to expand...

Nice job! Wow!
 
Island_Girl said:
Oh nice. I may have to read up on that. My legs have room to grow! I'll be checking your log to see how you're liking it.
Click to expand...

I just sent you a link in a karma message- i was going to post it in my log, but i'm not sure if that's allowed?
 
trex74 said:
Squats
65 x 10
95 x 8, 8, 6, 5

SLDL
95 x 10, 8, 6, 8

leg extension

110 x 8
120 x 8, 8, 6

leg curl
40 x 8
50 x 8
60 x 6




the gym got a new machine, and I can mysteriously do 20 lbs more-
I also did the flexed foot going up and pointed when going down, and it did not feel as crampy


walking lunges -80 with 2 x 5 lb dbs

my legs feel fried in a good way
Click to expand...

Great job!! Keep up the good work!
 
RachelM said:
Hi Trex, how did the extra weight on the SLDL feel?
Click to expand...

It was fine, but I noticed It was more fatiguing in the last couple sets!!
 
Shoulders

Arnold presses
15 x 10
20x 8, 8, 8,

OH presses (bb)
30x 8, 8, 8

front raise
10 x 10, 10, 10

lateral raise
10 x 10, 10, 10

seated rear lateral raise
10 x 8, 8, 8

Biceps:

EZ bar curl
25 x 10
30 x 10
35 x 8, 8

db curl
20 x 10, 10, 8

Triceps

ez bar triceps extension
20 x 10, 10, 10

skullcrushers
18 lb body bar x 10, 10, 10

rope pulldowns
35 x 10, 10, 10

phew!

i have bruises on my shoulders from doing squats, how the heck did that happen? they're not hurting, but discoloured all the same.
technique issue?
 
Chest
dbs
20 x 10, 10
25 x 8,7,
30 x 1

vert butterfly machine
40 x 10, 10, 10

Back

deadlifts

95 x 10
115 x 10,10, 10
125 x 10
135 x 5,5

seated low row
80 x 10, 10, 10


lat pulldown
70 x 10
75 x 10, 10
 
HIIT today
first time so 30 sec full on sprints followed by 1 min easy jog- did 6 of these and I was gutted by the end- my face was bright red. With a warmup and cooldown this only took 15 min.

Abs
35 hanging leg raises, going from parallel to chest only, not breaking parallel.

30 incline crunches (3x10)
 
trex74 said:
HIIT today
first time so 30 sec full on sprints followed by 1 min easy jog- did 6 of these and I was gutted by the end- my face was bright red. With a warmup and cooldown this only took 15 min.

Abs
35 hanging leg raises, going from parallel to chest only, not breaking parallel.

30 incline crunches (3x10)
Click to expand...

Great job on the HITT today. That is on my agenda too but I haven't done it yet!! Soon!! Very time effective though. :)
 
Today I slept in too late to go to the gym...went to the hockey game last night and stayed up a little late :)
So, I am switching today and tomorrow. I'm going to go to the gym at lunch time at do another HIIT session, and do my Leg workout tomorrow. I think i'm gonna go for another one or two intervals today.
aside: I had some coffee crisp bites last night!!!! omg omg omg i think i had too many haha
 
Monthly progress in strength gains:

Squats +20 lbs
Deadlifts +65 lbs
leg extensions +20 lbs
leg curls + 20 lbs
lunges + 30 reps
SLDLs + 25 lbs

Lat raises- no change
arnold presses + 5 lbs
db curls + 5 lbs
bb curls + 5 lbs
rope pulldown + 5 lbs
skullcrushers-no change

db press + 5 lbs
seated low rows- no change
lat pulldown +5 lbs
 
trex74 said:
Monthly progress in strength gains:

Squats +20 lbs
Deadlifts +65 lbs
leg extensions +20 lbs
leg curls + 20 lbs
lunges + 30 reps
SLDLs + 25 lbs

Lat raises- no change
arnold presses + 5 lbs
db curls + 5 lbs
bb curls + 5 lbs
rope pulldown + 5 lbs
skullcrushers-no change

db press + 5 lbs
seated low rows- no change
lat pulldown +5 lbs
Click to expand...


Impressive!! It's great to track them and see such good progress. :)
 
Roxy722 said:
Impressive!! It's great to track them and see such good progress. :)
Click to expand...

Thank you!
For the ones that didn't change, what do you think the reasons could be? I know that lateral raises don't really go that heavy to start with, but I was hoping to see some progress there...could it be from a wee bit too much volume?
Open to suggestions here.
 
Was feeling very weak today for some reason...not sure why but anyway I took it light today.
Also my quads were really stiff and sore from the sprints on the last couple days.

Squats:
bar- 10
65- 5, 5,
85- 5
65- 5, 5

SLDLs
95- 10, 8, 8, 8, 5

leg curls
60- 8,8,8,6

leg extensions
80- 10, 10, 10

walking lunges 50
 
Great job in listening to your body and what you know you were capable at that point. Next leg day, show No Mercy!
 
Shoulders

OH press
30 x 10
40 x 8, 8

arnold press
15 x 10
20 x 10, 10, 10

lateral raise (seated)
10 x 10, 10, 10

Bis

ez bar curl
25 x 10
30 x 10, 10

db curls
15 x 10
20 x 10, 10

tris
skullcrusher 18 lb bar x 15, 15, 15
seated db tri extension
15 x 10, 10, 10

abs
hanging raises
10, 10, 10

incline crunches 10, 10, 10
 
Island_Girl said:
Great job in listening to your body and what you know you were capable at that point. Next leg day, show No Mercy!
Click to expand...

Thanks! I had got a flu shot the day before, and I was feeling "off'" Feeling much better today!
 
Today was chest and back

warmed up on the vert butterfly machine 40 x 10, 10, 10
db press
20 x 10
25 x 8, 6, 7
20 x 8

deadlifts
95 x 10
115 x 8, 8
135 x 4,4,
155 x 2, 1

lat pulldown
70 x 10
80 x 10
75 x 8
70 x 10

seated rows

80 x 10, 10

uh, so tried those chin up negative phase attempts- lmao so funny!!!!
stood on a bosu ball under the bar and kept jumping up, but didn't get a rep in.....yet!!!!
 
taking a day off, I did something to my back, down just abover my tailbone. It doesn't hurt, but i am aware of it, and it feels stiff. so i'll give it a day to rest.
 
My back is feeling a lot better! I'm back in the gym tomorrow, think I am going to pass on the split legs thing, and just do a quick backcycle, like Rotten Willow was talking about in another thread, and up the HIIT a bit, I feel the urge to burn off some more energy, so that's what I'll do.
I think I was going a bit too hard, and was on the road to injury city.
 
Chest
15 x 10
20 x 10, 10
25 x
8, 6

DLs
95 x 5,5,5,5,5

lat pulldowns
70 x 10, 10, 10

seated rows
70 x 10, 10
60 x 10

Abs
incline crunches
10, 10, 10

did lots of back stretches
 
Great job on doing your back stretches! I tweaked my lower back/right side last night. Took 2 Aleve and this morning feeling a little better. Stretching at home. Got legs tonight.
 
This wk was all about getting back into it without firther injury.
I did a sort of full body today, and next week I'm going to go back to "normal" effort and goals.

Arnold presses
15lb x 10, 10, 10
superset with lateral raises
20 lb x 10, 8, 8

rear lateral raise
10 lb x 10
8 lb x 10, 10

bicep curl
15 lb x 10, 10, 10,
20 x 10

tri extension
15 lb x 10 (lying)
10, 10, (seated)

SLDLS
70 lbs x 10, 10, 10

leg curls
50 lbs x 8, 8
60 x 8, 8,

leg extensions
90 x 10. 10
100 x 10, 10,

walking lunges x 60

incline crunches
10, 10, 10

hanging leg raises x 30
 
RottenWillow said:
burn off that turkey and dressing, Trex!
Click to expand...

We actually had Thanksgiving in October- not sure why but its confusing all around :)
anyway, I actually had spaghetti to burn off so all is well...
have some DOMS today from skipping a week. feels good.
 
trex74 said:
We actually had Thanksgiving in October- not sure why but its confusing all around :)
anyway, I actually had spaghetti to burn off so all is well...
have some DOMS today from skipping a week. feels good.
Click to expand...

I know..all this talk of turkey makes me want some. lol

I'm super sore this week too after a fair bit of rest time. I feel like I've been hit by a bus tonight! LOL

Have a relaxing evening and hopefully you won't be extra sore tomorrow.
 
Okay, today was Chest and back.
db press
20 x 10
25 x 10, 8,7

DLs
95 x 10, 10
115 x 5,5
135 x 5, 5

lat pulldowns
70 x 10
80 x 10
5 x 8


seated rows
80 x 10
85 x 10
90 x 8

hanging leg raises x 25
incline crunches x 30

foam rolled my lower back and hips and stretched tons
 
Roxy722 said:
Good job on the workout! Is it cold back your way?? Did you watch the Grey Cup?
Click to expand...

nah its not too cold... I'm not sure, but it feels like - 2 or something...
I did NOT watch the grey cup, aside from the opening bit with the snow birds and stuff- i think we decided to watch a movie instead...
But I did watch the Vanier Cup between Laval and Calgary on Saturday- it was pretty good- and it was a freakin blizzard there! (Laval)
Its supposed to be like 9 degrees tomorrow- so weird for this time of year...
I have put names in glitter on the stockings, I have bought a poinsettia and cards, but i have not started Xmas shopping yet...urg!
I think the backcycling really worked, I felt so much stronger!!
 
trex74 said:
nah its not too cold... I'm not sure, but it feels like - 2 or something...
I did NOT watch the grey cup, aside from the opening bit with the snow birds and stuff- i think we decided to watch a movie instead...
But I did watch the Vanier Cup between Laval and Calgary on Saturday- it was pretty good- and it was a freakin blizzard there! (Laval)
Its supposed to be like 9 degrees tomorrow- so weird for this time of year...
I have put names in glitter on the stockings, I have bought a poinsettia and cards, but i have not started Xmas shopping yet...urg!
I think the backcycling really worked, I felt so much stronger!!
Click to expand...

I could not believe the number of Saskatchewan fans in Edmonton last weekend! I was at the west ed mall, where my gym is, and it was literally a sea of green! lol I didn't really watch the game either. Enough to know who won and that was it.

I haven't started shopping either! I have been thinking about how much of it I can do online!!

I'm glad you're feeling stronger! Makes such a difference to have some rest and download a bit. :)
 
Did Arms and shoulders yesterday

db press 15 x 10
20 x 8, 8

OH press with bb

30 x 10, 10, 10

rear lateral raise
10 lb x 10, 10, 10

incline db curls
15 x 10, 10, 10

db curls
20 x 10, 10, 10

seated tri extension
15 lb db x 10, 10, 10

skullcrusher
18 lb x 10, 10, 10
 
Things are going well now, IG, thanks!
Spent Saturday in the hospital with my husband again, so that was not fun, but otherwise, I am doing well.
My new dog is so fun, and I get two extra 45 min power walks in a day ;)
Yesterday i did legs
Squats
5 x 5
bar, 65, 75, 85, 95
SLDLs
70 x 10, 8, 8
Leg curls
50 x 6
60 x 6
70 x 6
60 x 6
Leg extensions
90 x 10, 8, 6
 
trex74 said:
Things are going well now, IG, thanks!
Spent Saturday in the hospital with my husband again, so that was not fun, but otherwise, I am doing well.
My new dog is so fun, and I get two extra 45 min power walks in a day ;)
Yesterday i did legs
Squats
5 x 5
bar, 65, 75, 85, 95
SLDLs
70 x 10, 8, 8
Leg curls
50 x 6
60 x 6
70 x 6
60 x 6
Leg extensions
90 x 10, 8, 6
Click to expand...

Is your hubby ok? What kind of dog did you get??
 
Roxy722 said:
Is your hubby ok? What kind of dog did you get??
Click to expand...
Ah, no my husband is not OK, but we are just taking it day by day. He has stage 3 congestive heart failure, and has to go to the hospital to get defibrillated whenever his heart goes into tachycardia or fibrillation, we've gone four times since September, so we're pros now- he gets 100 ml propofol! No fentanyl! 100 Joules! We're ready to go now!. LOL He will be getting two surgeries (ablation which is burning a bit of the heart muscle off to regulate the electricity of the heart), and an implanted defibrillator.
But the side effects from the heart medication are just awful. The doctor just upped his dosage, and it has given him severe stomach pain and ulcers, not to mention horrible dry heaves all the time. It is just awful. He is bedridden most of the time, it really sucks.
We got a German Shepherd from on online ad. He is 9 months, and was neglected by the previous owners. He was just tied up all the time and had never seen the vet or got any training. :(
Anyway, he's a cheerful, happy, dog, he's already 75 pounds, and will get bigger the vet says, he's now got his shots, and he's gets neutered on the 4th of January, so that'll stop him humping his bed hopefully ;)
His name is Mack and he is so sweet and smart and cute and I love him already!!!
 
I'm so sorry to hear about your hubby. That must be so difficult for both of you. I truly hope all goes well and he'll improve. My last dog was named Mack! Great name. Dogs are so great...they love you no matter what!! :)
 
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