community workout logg

Post Reply New Topic

So tonight:
10x10 overhead press with 65lbs.
3x5 snatch pull with shrug, 155lbs
Little bit of push pressing, worked up to like 125lbs, but my shoulders were a bit fatigued from the overhead pressing.

Did a bit different tonight, lots and lots of plyometric work. I did some high jumps where I'd jump onto a box, land and jump over a box. Got to like 30 inches? First time really experiencing the land and jump thing. Like that a lot. For sorta kinda aerobicish plyo work, I set up like 5 boxes, made of 7 aerobic stepper plates stacked high, and jumped through them as fast as possible.

Did some VERY light basketball shooting around after all this.

Did some Treadmill and Elliptical followed by weight machines. Wanted to do more but had a long day after studying for finals.

bad workout today

Skated 50ish minutes today. That's all. Pressing apparently is messing up my right elbow, too. Oh well.

Skated about an hour.

I did manage to one arm overhead press a 6 foot Christmas tree, though.

lmao dude you skate everyday..i have to get some skates those things are fun and icould the coordination training.

anyway today was a good workout. I felt kind of tired and sick today with a headache but did wjhat i needed. I decided to do 20 rep[s of 210 on squats. My depth on some reps was not as good as i wanted but i think it was just an idssue with my back as the weight felt light, and my reps got deeper as the set went on. I also did the 20th rep pretty easily. Next week is 100 kilograms/220 for 20! after that im going to change up my approach and only go up by 5's instead of 10 per week. legs were also sore today so im very happy with today's workout.

workout went like this.
bw squatsx4
barx10
135x1
175x1
210x20

ham curls
50x31(right) 50x23(left)...left ham was hurting so quit.

leg extensions-
went super heavy on these. i actually thought i did 265 last wk but ionly did 235. this wk did 265x5(wasnt hard) but i almost tipped my machine over. My machine goes up to 125 and i add weights to the rod that holds the shin cushion. I slide the cushion off and put the plates on the rod as if the rod were an oly bar. 265 is def too much for this machine...

workout 8.5/10(points off for crappy depth lol)

I'm sorta lucky because I have one ice skating rink within a bike ride of my house (3 miles) and another at a college slightly farther (5-6 miles) and both rinks are more or less free, one near my house is where my gym is, and you get a gym, pool, and ice skating rink public sessions for like $30 a month (I paid initially, now we have family membership for $60 per family of 5) and the one at the college is free, too.

It's decent exercise, it burns the same calories as jogging or some other thing like that does per amount of time you do it (for me around 700 an hour, I used to skate an hour and 20 minutes daily, now I'm lazy and do 50 minutes 4x or so a week.) Once you get more efficient with technique, I'm assuming you use less calories (I pretty much never get winded from skating really anymore,) but when you first start, I went from 210-215 to 180 in like 4 months.

I actually started lifting to gain more power skating. It worked, sorta. I got more power, so I'm a powerful skater, but I still got bad technique. But I can stroke as powerfully as some of the higher level people at my rink. I think skating really helps lifting, too. The biggest thing it helped me with was my posture, because you gotta have good posture skating or else you look like crap and you can't control yourself as well. So it got my back conditioned pretty well, I think. My problem is I don't have a coach. So I can probably just barely pass Pre-Bronze MITF testing. But, I figured why waste time when I could gain power now and technique later? That was sort of my weird gamble. I have to see if it'll work.

I might have to kinda quit lifting for a bit, really. My knees are hurting now, right under the cap if I squat down past a bit above parallel, so I'm fearing the worst (meniscus tear.) Also, my right elbow has some pain going on, and it's been going on since a jerk I did. Then got worse with dumbbell pressing. So I guess give those time to heal. I guess in the meantime, more stretching and light cardio. Still can skate on it and stuff, just I get pain if I like, sit in a chair. I think the knee thing stems from a balance problem I have. I have a lot of like, forward balance I guess. I found out most people have a lot more heel strike when they walk, and I basically walk off my toes. Like I can easily stand on my toes for minutes at a time, and my first time ever going to the gym at my rink, I maxed out the calf press machine my first time on it. So that balance problem enabled me to have big legs, I guess, but apparently injure them shortly. Yay, so now I have to be more conscious to use my heels squatting and doing stuff in general. The heel thing is what prevents me from doing pistol squats, too, just lose balance off my toes. So I guess if I get back to lifting would be do pistols with a gazillion pounds, as that'll give me super power skating. Let's hope my magical mystery Chinese herbs speed the healing process up.

Definitely try skating, though, it's pretty awesome. If you don't do skating, at least try a slideboard out.
[youtube]http://www.youtube.com/watch?v=77Bp3klHuIo[/youtube]
At one point I'd go 3-5 minutes with 15s in my hands stroking like that. Definitely good workout.

My fave figure skater is probably Midori Ito, too. She had so much power for a female skater.
[youtube]http://www.youtube.com/watch?v=Wl3PelmX05M[/youtube]

Skating 50 minutes.

Skating 30 minutes.

30ish minutes snatching, tiny bit of overhead squats (like 4 reps.)

solid workout today not done yet but posting about it when finished

sick workout! did bench and hit a pr
did 230x3 250x3 280x3(hard and stale) last wk only got 280x1 LOL.
then burned out with 145x29 wanted 35 but would have settled for 30 but only got 29 lol...still beats last wk's 27!!

then did tri extensions up to 112.5x1 and 125x0 =(
then did curls with super strict form
50x5 70x5 90x5 110x5(first 3 were 105 percent strict(lol) last two were 100 percent strict ha

tomorrow is squats..i was supposed to 220x20 but im thinking 225x20!
goals for next bench session are
235x3 255x3 285x3 150x30
tri extensions id like to get 125x1
curls get atleast 4-5 reps with 110 after my other sets(ultra strict) and then do more reps until i reach 10 keeping form as strict as possible.

Let's see, only skated like 15 minutes today. I hiked/walked about an hour.

Tonight in the gym I did, as best I can recall.

A few sets (5-7 sets of 3-6) of overhead squats with a PVC pipe/25lb standard bar (wow I suck at overhead squats hard.)

Slideboard about 10 minutes.

Hurdle jumps, 4 hurdles, about 5-6 sets of those.

Lateral raises, some just to 90 degrees, some overhead but cheated to get past the sticking point of 90 degrees, if that makes sense. Maybe like 8 sets, ranging from 10 to warm up, to 3 at max.

Hyperextensions, one of the first times I've done them really. I started with a warmup of 10 reps, and then did 3 sets of 10 with a 25lb plate.

Situps, max Roman chair height. Was gonna do 3 sets of 10, but on the last set I failed at like 6th rep and had to fall off the chair gently. Aww.

I'm thinking I'll do a bit more direct ab/back training with the situps and hyperextensions, as it seems useful for skating, for the rotating you have to do.

So today pretty much was a curlbro day. No heavy weights lifted really. I also can't press much apparently, the elbows don't like it. So no 10x10 pressing anymore. It seems my joints always hurt when doing high rep stuff, I can throw a gazillion pounds on stuff and be cool, then high reps with literally just the bar make them hurt. Heh. Also, not squatting too much anymore. I feel a bit like this now at times:

40 minutes skating.

I think I will do the hypers and crunches for now, do feel some improvement on the ice. Whether or not it's from that or just a good breakfast, who knows.

amazing workout ttoday.
decided to give it my al;l and tried 225 for squats. I got 20 reps!
then did assistance work. did 65x10 and 75x5 ham curls
and went super light for leg extensions. top set was 125x20 dropsetted to 50x30. nothin hard.

man im so pumped about 225x20 it was brutal.

but man i feel like a tough mother f****r though..the mental power to go through that
is badass
i wanted to quit so bad
: i fought through the pain
i feel unstoppable
: i hope my max has increased

my vision is still a little blurry.

Tonight, I was gonna swim, but the lady turned the light off at the pool early so I couldn't. I decided to mess about with the hyperextensions a bit, I did 150 reps. I'm thinking I like the hyperextensions. Now I gotta see about doing them weighted. Maybe do good mornings, too? Hmm? Let's see, messing about a bit after the hyperextensions, I did some standing long jumps (dozen and a half) and ended up gaining about 6 inches on them. Quite happy with that. So soon enough, I'll be at 8 feet. My goal is to do this:
[youtube]http://www.youtube.com/watch?v=n3uGz0mODs8[/youtube]
Wish I was Chinese, oh well.

Didn't make time for a walk or something, I'm trying to get more cardio in.

Also, I read an article describing a program Charles Poliquin wrote for figure skaters. Apparently I'm not way off the mark in how I'm training. The only thing he says to do more is more single leg training, so I think instead of squats, I'll be switching to that in the future for most things (though overhead squats I find very helpful.) Also, I need to work on getting my pullup like, up, to a pullup. Poliquin said skaters need strong lats apparently, and mine are lacking. But I'm heavy and pullups are tough. Oh well, gotta make that happen I guess.

bumping to 3rd pager=