- no where near enough back work compared to chest work
- squat jumps?? why again???
- side steps should be fiorst, there's point activating a muscle after it should have been...activate, isolate, integrate in that order
- back ext are terrible
- you can do an extra day but keep it to a minimum as you're doubling up full body days
- can you substitiute somewhere without them knowing or do they test all these lifts they prescibe?
- you don't need anymore chest work
- deads or power cleans, not both...you've already got heavy squats and rdl's
- do landmines instead of shit ab exercises on the tue
- replace sit ups with face pulls
- on second though just pop cleans in on a tue or thu if you can
Tim's Workout Log
Moderators: Boss Man, cassiegose
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timtimtimmah19
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- Joined: Sat Jan 26, 2008 12:39 pm
- Location: Pennsylvania
Yeah, like in general I'm really really not happy about the workout system we're using...unfortunately on the Tuesday and Thursdays I'm lifting with the team all at once so I have to stick to the protocol or it'll be very obvious. Friday's I can go to the varsity gym anytime and do the workout they tell me to, but it's loosely monitered so I could get away with some variation. Sundays will be in the gym by dorm, where I'm free to do whatever I want.
-To remedy the back vs chest problem, I'm thinking of using Sunday to be a back focused day in respect to upper body part of the full body workout.
-It's in a harness and I actually have done something similar in the past and had great results in leg strength and explosive strength before, so I'll se how it goes. It's not a bar on back I guess is what I'm saying.
-I'll do the side steps first then, nobody will stop me I don't think.
-Honestly, all the ab exercises I'm doing (besides the planks, which are way shorter than I should be using) seem pretty awful...no stabilization exercises...
-Last time they "tested" it was bench press for reps at 150, which I killed in, and vertical and 40 yd dash time, so I'm not worried about testing
-I'll stick with power cleans I think then.
-Unfortunately I'm stuck with the shit exercises which KILLS me because they have landmine set ups in the gym so I'm stuck doing that shit next to them...ugh...
-Tuesday is a team lift day so I can't really add anything in...
Do you think I should maybe go to the gym by dorm for 30 minutes a day (morning on Tues, evening on Thurs) to get in the decent ab exercises I actually need to make up for the waste of time I'm stuck with there?
Here's what I'm thinking of for the Sundays then now with the back imbalance in mind...
Power Clean 5x5
Chinups 4x8
Landmine 4x6ps
Dips 4x8
Pallof Press 4x8ps
Face Pull 4x6
Dumbbell Pullins 4x8
-To remedy the back vs chest problem, I'm thinking of using Sunday to be a back focused day in respect to upper body part of the full body workout.
-It's in a harness and I actually have done something similar in the past and had great results in leg strength and explosive strength before, so I'll se how it goes. It's not a bar on back I guess is what I'm saying.
-I'll do the side steps first then, nobody will stop me I don't think.
-Honestly, all the ab exercises I'm doing (besides the planks, which are way shorter than I should be using) seem pretty awful...no stabilization exercises...
-Last time they "tested" it was bench press for reps at 150, which I killed in, and vertical and 40 yd dash time, so I'm not worried about testing
-I'll stick with power cleans I think then.
-Unfortunately I'm stuck with the shit exercises which KILLS me because they have landmine set ups in the gym so I'm stuck doing that shit next to them...ugh...
-Tuesday is a team lift day so I can't really add anything in...
Do you think I should maybe go to the gym by dorm for 30 minutes a day (morning on Tues, evening on Thurs) to get in the decent ab exercises I actually need to make up for the waste of time I'm stuck with there?
Here's what I'm thinking of for the Sundays then now with the back imbalance in mind...
Power Clean 5x5
Chinups 4x8
Landmine 4x6ps
Dips 4x8
Pallof Press 4x8ps
Face Pull 4x6
Dumbbell Pullins 4x8
- there's far better explosive exercises then jump squats and it's only a slow reactive exercies where you need a fast reactive one too, 1 of them at least (tuck jumps, depth jumps etc)...what's the wt recommendation to use for them?
- landmines are good
- we'll do the extra sun workout for stuff we think we need but you don;t have in your program
extra workout
power clean 8 x 2 focusing on speed of reps, not wt...start at 45% of 1rm and increase 5% each week for 4 weeks then re test and re calculate...don;t go heavy here i dont think, you've got squats in 2 days
chin ups/landmines 3 x 6
chest supported row / pallof press 3 x 8
face pull / pull through 2 x 12
low vol, moderate wt...it's an extra workout remember...
Power Clean 5x5
Chinups 4x8
Landmine 4x6ps
Dips 4x8
Pallof Press 4x8ps
Face Pull 4x6
Dumbbell Pullins 4x8
- landmines are good
- we'll do the extra sun workout for stuff we think we need but you don;t have in your program
extra workout
power clean 8 x 2 focusing on speed of reps, not wt...start at 45% of 1rm and increase 5% each week for 4 weeks then re test and re calculate...don;t go heavy here i dont think, you've got squats in 2 days
chin ups/landmines 3 x 6
chest supported row / pallof press 3 x 8
face pull / pull through 2 x 12
low vol, moderate wt...it's an extra workout remember...
Power Clean 5x5
Chinups 4x8
Landmine 4x6ps
Dips 4x8
Pallof Press 4x8ps
Face Pull 4x6
Dumbbell Pullins 4x8
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timtimtimmah19
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- Posts: 187
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- Location: Pennsylvania
Yesterday:
Squat 199x5 221x5 245x5 265x5 265x4 (had to use kg plates, thus the strange numbers)
RDL 155x5 175x5 175x5 221x5
Reverse grip curls 45x10 45x10 55x10 55x10
Lateral Band Steps-4 sets of 8
Wrist Curls- 45x10 55x10 65x10
Power Step Ups-25x6ps 30x6ps 30x6ps
Bar Hangs-3 for :30
Toe touches, berry pickers, bicycles, suitcases, alternating pikes, cockroaches for abs
Sounds good for the extra workout... only concern is if it's a problem to work back three days a week and chest only once? Not complaining if it's not, I feel like back/legs can never be strong enough...
Squat 199x5 221x5 245x5 265x5 265x4 (had to use kg plates, thus the strange numbers)
RDL 155x5 175x5 175x5 221x5
Reverse grip curls 45x10 45x10 55x10 55x10
Lateral Band Steps-4 sets of 8
Wrist Curls- 45x10 55x10 65x10
Power Step Ups-25x6ps 30x6ps 30x6ps
Bar Hangs-3 for :30
Toe touches, berry pickers, bicycles, suitcases, alternating pikes, cockroaches for abs
Sounds good for the extra workout... only concern is if it's a problem to work back three days a week and chest only once? Not complaining if it's not, I feel like back/legs can never be strong enough...
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timtimtimmah19
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- Joined: Sat Jan 26, 2008 12:39 pm
- Location: Pennsylvania
By DB presses do you mean military style or bench?
So today's lift was miserable...I went into it with low expectations which I guess didn't help, but I was up until 12:30 when I was getting up at 6 because roommate was on his computer playing his stupid videogames and talking/yelling into his headset until god knows when...I ended up sleeping in the hall lounge for a bit when he wouldn't quiet down even after I asked/told him to try and shut up...
Bench: 135x5 205x5 210x5 205x5 215x4 (After third set, trainer told me to shift grip, said I was too wide so I did, thus the shift in weight)
Neutral Grip Pullup: 8 8 8 8
T-Ball stabilizations: 3x:30
Inclined Bench Press: 65x8 70x6 70x6
Suitcases: 20x15 20x15 20x15
Cuban Press: 45x8 45x8 45x8 45x8
I'm going to start posting nutrition here as well. goal is to be one of the three strongest and fastest kids on the team by the beginning of next season, with the ultimate goal to be being the strongest and fastest period. I'm probably top five in both right now and know that if I truly dedicate myself to this I can do it.
Since I'm having trouble completing the sets in these lifts at the end, I'm going to drop the weight so as to avoid going to failure. I consider it taking a step back to take a leap forward.
I'll have a post later for nutrition, but here's what it looks like so far:
6:15 AM-Banana
6:25 AM-Fat-free yogurt, granola, dried cranberries, walnuts
8:25 AM-Protein shake (optimum nutrition gold standard whey)
8:35 AM-Apple, honeydew, canteloupe
Since, except extra workout, I'm going to be doing the same lifts as the rest of the team, I realize to reach goal I'm going to have to use nutrition and recovery as edge. Be as brutal as you like in criticisms please.
As far as the workout go, I'm worrying about the rest periods being too short, as with the supersets between lifts and abs, I'm probably getting thirty seconds between each exercise and I'm wondering if I'm not recovering as much as I need to for strength. What I could do is cut out the ab work during the team lift (go off and get water or something) and when classes end on Thursdays (around 1 for me) go to the gym and do own ab stuff for a little bit. I'd have plenty of time between this lift and then to recover and that way I can focus on the stabilizations I need, especially with back issues.
So today's lift was miserable...I went into it with low expectations which I guess didn't help, but I was up until 12:30 when I was getting up at 6 because roommate was on his computer playing his stupid videogames and talking/yelling into his headset until god knows when...I ended up sleeping in the hall lounge for a bit when he wouldn't quiet down even after I asked/told him to try and shut up...
Bench: 135x5 205x5 210x5 205x5 215x4 (After third set, trainer told me to shift grip, said I was too wide so I did, thus the shift in weight)
Neutral Grip Pullup: 8 8 8 8
T-Ball stabilizations: 3x:30
Inclined Bench Press: 65x8 70x6 70x6
Suitcases: 20x15 20x15 20x15
Cuban Press: 45x8 45x8 45x8 45x8
I'm going to start posting nutrition here as well. goal is to be one of the three strongest and fastest kids on the team by the beginning of next season, with the ultimate goal to be being the strongest and fastest period. I'm probably top five in both right now and know that if I truly dedicate myself to this I can do it.
Since I'm having trouble completing the sets in these lifts at the end, I'm going to drop the weight so as to avoid going to failure. I consider it taking a step back to take a leap forward.
I'll have a post later for nutrition, but here's what it looks like so far:
6:15 AM-Banana
6:25 AM-Fat-free yogurt, granola, dried cranberries, walnuts
8:25 AM-Protein shake (optimum nutrition gold standard whey)
8:35 AM-Apple, honeydew, canteloupe
Since, except extra workout, I'm going to be doing the same lifts as the rest of the team, I realize to reach goal I'm going to have to use nutrition and recovery as edge. Be as brutal as you like in criticisms please.
As far as the workout go, I'm worrying about the rest periods being too short, as with the supersets between lifts and abs, I'm probably getting thirty seconds between each exercise and I'm wondering if I'm not recovering as much as I need to for strength. What I could do is cut out the ab work during the team lift (go off and get water or something) and when classes end on Thursdays (around 1 for me) go to the gym and do own ab stuff for a little bit. I'd have plenty of time between this lift and then to recover and that way I can focus on the stabilizations I need, especially with back issues.
- bench
- punch the geek in the head
- how wide was it? elbows should be about 45 degrees out from torso at the bottom of the lift
- just becaue an exercise 4 x 8 it doesn;lt mean you ahve to get 4 x 8 each session...so long as you increase 1 rep per session then increase wt once at 8, you're fine...get drift?
- food needs a lot of work...read the diet section sticky and do what you can with the template
- you'll need 90secs - 2mins btw big lifts at least which is why you're struggling with the later sets...you can do abs in btw strength sets, just make sure your rest from squat set to squat set (for example) is at least 2mins with 3 being better so squat, 1min rest, abs, 1min rest, squat = about 3mins
- punch the geek in the head
- how wide was it? elbows should be about 45 degrees out from torso at the bottom of the lift
- just becaue an exercise 4 x 8 it doesn;lt mean you ahve to get 4 x 8 each session...so long as you increase 1 rep per session then increase wt once at 8, you're fine...get drift?
- food needs a lot of work...read the diet section sticky and do what you can with the template
- you'll need 90secs - 2mins btw big lifts at least which is why you're struggling with the later sets...you can do abs in btw strength sets, just make sure your rest from squat set to squat set (for example) is at least 2mins with 3 being better so squat, 1min rest, abs, 1min rest, squat = about 3mins
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timtimtimmah19
- ESTABLISHED MEMBER
- Posts: 187
- Joined: Sat Jan 26, 2008 12:39 pm
- Location: Pennsylvania
-I had it so pinkies were in the outer groove of the bar if that makes any sense
-I took a look and I'm going to do best to stick with that. I'm going to try to get to the store Sunday to get what I'll need to stick to it (food here isn't great for a healthy diet)
-The way the workout is set up actually I'm doing the 5x5 of the first lift with no superset, so I'm getting about the 2 minutes I need, it's the rest with the supersetted exercise I'm getting wasted on and the problem with them is if I dont' go right to abs and right back I can't get it all in :-/
-Rest of diet for today (hopefully I can recall it all)
Meal 3: Chicken breast, salad with beans and tomatoes
Meal 4: Beef/cheese/pepper quesadilla, heaps of salsa
Meal 5: Orange (smuggled bites to get something in during 3 hour lab)
Meal 6: Whole yellow pepper, turkey sandwich on whole grain
Meal 7: Chicken enchilada, entire plate steamed veggies, cup skim milk
As far as tomorrow goes nutrition wise, this is what usual breakfast looks like when I wake up at a godly enough hour for the dining hall to be open:
Breakfast: Banana immediately upon waking, then breakfast of egg white omelet with mushrooms, 6 hard boiled egg whites, 2 bowls fruit (pears and honeydew), bowl of oatmeal, 2 glasses skim milk
-I took a look and I'm going to do best to stick with that. I'm going to try to get to the store Sunday to get what I'll need to stick to it (food here isn't great for a healthy diet)
-The way the workout is set up actually I'm doing the 5x5 of the first lift with no superset, so I'm getting about the 2 minutes I need, it's the rest with the supersetted exercise I'm getting wasted on and the problem with them is if I dont' go right to abs and right back I can't get it all in :-/
-Rest of diet for today (hopefully I can recall it all)
Meal 3: Chicken breast, salad with beans and tomatoes
Meal 4: Beef/cheese/pepper quesadilla, heaps of salsa
Meal 5: Orange (smuggled bites to get something in during 3 hour lab)
Meal 6: Whole yellow pepper, turkey sandwich on whole grain
Meal 7: Chicken enchilada, entire plate steamed veggies, cup skim milk
As far as tomorrow goes nutrition wise, this is what usual breakfast looks like when I wake up at a godly enough hour for the dining hall to be open:
Breakfast: Banana immediately upon waking, then breakfast of egg white omelet with mushrooms, 6 hard boiled egg whites, 2 bowls fruit (pears and honeydew), bowl of oatmeal, 2 glasses skim milk
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timtimtimmah19
- ESTABLISHED MEMBER
- Posts: 187
- Joined: Sat Jan 26, 2008 12:39 pm
- Location: Pennsylvania
2/16/09
I have an exam tomorrow during the team lift so I was on own today doing the lift they'll be doing tomorrow.
Breakfast: Egg white omelet w/provalone and mushrooms, 2 cups fruit, 1 bowl oatmeal, 6 egg whites (hard boiled), 1 glass skim milk
Meal 2: Yogurt, homemade granola, dried cranberries, orange
Meal 3: Turkey and 1 slice american on whole wheat omega-3 wrap, peppers
Meal 4: Chicken and broccoli
Meal 5 (Pre-workout)-Grapefruit and protein shake
Workout:
Squat 205x5 225x5 245x5 265x5 275x5
RDL 190x5 205x5 225x5 235x5
Wrist Curl 30x10 40x10 40x10
Power Step Ups- 30x6 (4 sets)
Hangs- 3 sets of :30
Pallof Press- 70x12 (4 sets)
Crawl outs- 3 sets of 5
Meal 6 (Post-workout)-Protein shake and lucky charms
Meal 7- Everyone was busy studying and I'm almost out of meals anyway so I had to eat dinner in dorm :-\...Green beans, peanut butter on whole wheat bread (1 slice), natural chicken soup
Meal 8-Tuna and peppers on whole wheat bread
I have an exam tomorrow during the team lift so I was on own today doing the lift they'll be doing tomorrow.
Breakfast: Egg white omelet w/provalone and mushrooms, 2 cups fruit, 1 bowl oatmeal, 6 egg whites (hard boiled), 1 glass skim milk
Meal 2: Yogurt, homemade granola, dried cranberries, orange
Meal 3: Turkey and 1 slice american on whole wheat omega-3 wrap, peppers
Meal 4: Chicken and broccoli
Meal 5 (Pre-workout)-Grapefruit and protein shake
Workout:
Squat 205x5 225x5 245x5 265x5 275x5
RDL 190x5 205x5 225x5 235x5
Wrist Curl 30x10 40x10 40x10
Power Step Ups- 30x6 (4 sets)
Hangs- 3 sets of :30
Pallof Press- 70x12 (4 sets)
Crawl outs- 3 sets of 5
Meal 6 (Post-workout)-Protein shake and lucky charms
Meal 7- Everyone was busy studying and I'm almost out of meals anyway so I had to eat dinner in dorm :-\...Green beans, peanut butter on whole wheat bread (1 slice), natural chicken soup
Meal 8-Tuna and peppers on whole wheat bread
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timtimtimmah19
- ESTABLISHED MEMBER
- Posts: 187
- Joined: Sat Jan 26, 2008 12:39 pm
- Location: Pennsylvania
Yesterday wasn't a workout day:
Breakfast: 6 egg whites (hard boiled), 3 cups fruit, egg white omelet, skim milk
Meal 2: Yogurt, granola, walnuts, orange
Meal 3: Turkey and cheese wrap on whole wheat wrap, peppers
Meal 4: Steak salad, chicken wrap
Meal 5: Kidney bean salad with peppers and broccoli, chicken
Meal 6: Broccoli, chicken
Meal 7: Peanut butter on whole wheat slice of bread
Breakfast: 6 egg whites (hard boiled), 3 cups fruit, egg white omelet, skim milk
Meal 2: Yogurt, granola, walnuts, orange
Meal 3: Turkey and cheese wrap on whole wheat wrap, peppers
Meal 4: Steak salad, chicken wrap
Meal 5: Kidney bean salad with peppers and broccoli, chicken
Meal 6: Broccoli, chicken
Meal 7: Peanut butter on whole wheat slice of bread
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timtimtimmah19
- ESTABLISHED MEMBER
- Posts: 187
- Joined: Sat Jan 26, 2008 12:39 pm
- Location: Pennsylvania
Today was the early morning lift day:
Breakfast (6:00 AM)- Orange, banana, protein shake
Workout (7:00 AM)
Sprints/Agility
Bench 5x5
Upright Row 4x8
Dumbbell Pullovers 4x8
Incline Bench 4x8
T-Ball Stabilizations 3x:30
Curl Press 4x6
Suitcases 3x15
Ab work
Post-Workout meal (8:30)-Chex mix, protein shake
Meal 3: Chicken breast, grapes
Meal 4: Asian chicken salad w/ tomatoes
Meal 5: Turkey salad w/ tomatoes
Meal 6: Chicken breast, veggies, peanuts
Meal 7: Chicken wrap with guacamole and peppers
Meal 8: Turkey and cheese wrap, tomatoes
I'm yet to have meals 9 and 10, which will come later, but I wanted to get this post in before I had stuff to do later.
As far as lack of variety goes, I wasn't thrilled about it and went shopping today so I have a fridge full of veggies and meat to switch it up a bit.
The tough thing for me on these days is I miss usual HUGE breakfast, and I'm absolutely ravenous for the rest of the day...I tried to keep up with hunger through the day but feel like I still could have done a better job, even with 10 meals...It's hard for me to fit bigger meals in since I'm in class from 9-2 and then go shopping usually for groceries since I have time finally
As far as lift goes for tomorrow, it's the drift lift day, so the trainer isn't there so we're really free to do whatever we want I've found. I'm planning on doing a lower day and having it look something like this:
Power Clean 5x3
Front Squat 4x6
Lunges 4x6
Glute/Ham Raise 4x10
Landmines (they actually have the legit setup, yet for some unknown reason we never use them as a team???) 4x8
Opp Arm/Leg Planks 4x:30
Breakfast (6:00 AM)- Orange, banana, protein shake
Workout (7:00 AM)
Sprints/Agility
Bench 5x5
Upright Row 4x8
Dumbbell Pullovers 4x8
Incline Bench 4x8
T-Ball Stabilizations 3x:30
Curl Press 4x6
Suitcases 3x15
Ab work
Post-Workout meal (8:30)-Chex mix, protein shake
Meal 3: Chicken breast, grapes
Meal 4: Asian chicken salad w/ tomatoes
Meal 5: Turkey salad w/ tomatoes
Meal 6: Chicken breast, veggies, peanuts
Meal 7: Chicken wrap with guacamole and peppers
Meal 8: Turkey and cheese wrap, tomatoes
I'm yet to have meals 9 and 10, which will come later, but I wanted to get this post in before I had stuff to do later.
As far as lack of variety goes, I wasn't thrilled about it and went shopping today so I have a fridge full of veggies and meat to switch it up a bit.
The tough thing for me on these days is I miss usual HUGE breakfast, and I'm absolutely ravenous for the rest of the day...I tried to keep up with hunger through the day but feel like I still could have done a better job, even with 10 meals...It's hard for me to fit bigger meals in since I'm in class from 9-2 and then go shopping usually for groceries since I have time finally
As far as lift goes for tomorrow, it's the drift lift day, so the trainer isn't there so we're really free to do whatever we want I've found. I'm planning on doing a lower day and having it look something like this:
Power Clean 5x3
Front Squat 4x6
Lunges 4x6
Glute/Ham Raise 4x10
Landmines (they actually have the legit setup, yet for some unknown reason we never use them as a team???) 4x8
Opp Arm/Leg Planks 4x:30