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The Jurassic Gladiator.....

Discussion in 'Fitness Journals' started by HevyMetal, Nov 26, 2011.

  1. HevyMetal

    HevyMetal Well-Known Member

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    Monday Jan/16/012

    a.m.......Amasov

    later:- lower bod +shoulders

    elipt....7:00 min warmup
    Bodywarmup......5 min.

    Bod/wt. Broomstick squats...(deep)....20,25,30,35,20.

    Sidehops......15,15.

    Lowbar Barbell Squats:-5,5,2,2,2,5,5.....pyramid to max and down.

    Dumbell Squats (arms at sides).....5,5,5 x 100lbs.

    Airborne bod/wt Pistol Squats:-L+R:- 1,1.

    bod/wt Wall Handstand Pushups:-3,2.

    Standing Barbell Mil.Press from 6ft high rack safeties.. Lift, extend,do reps 4" inch drop from extended but not lockout and then re-rack.
    :-3,2,2,1. Last one max , hold 5 sec.

    Bent-arm Front Raise (elbows 90 degrees) from stomach to o/h using 50lb.plate:- 5,5,3,3,....slow.

    Bent-over Rear Delt Dumbell Raises:-5,5,5........heavy.

    Farmer's Walk with Shortbar:-L+R:- 1 for 45 sec:- heavy.

    Neck work with headstrap +weight

    Hang From Chin-Bar.......1 for 35 sec.
     
  2. leftyx

    leftyx Senior Member

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    Nice workout. :bb::flex:
     
  3. HevyMetal

    HevyMetal Well-Known Member

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    Thanks Leftyx......I kept it simple on purpose.....:)
     
  4. HevyMetal

    HevyMetal Well-Known Member

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    Wed Jan 18/012


    a.m.......Amasov J.M.

    shovel snow........:burr:

    later:-
    30 min Billy Blanks Hip-Hop Abs & Tae-Bo

    Airskip:- reps:- 50,50,50,80,80,80,80.

    Rotator Cuff Exes...nothing wrong with them...just exercising.

    Abs:-

    Standing Cable Ab Crunch:- 10x50lbs,10x75lbs,10x85lbs.
    Bent-Knee Cap Chairs:-10,10,10.

    Oblique Crunch Jack-knife:- L+R:- 15

    Sitting-Kneel Cable Ab Crunch:- 8x85lbs,8x95lbs.
    Hanging Bent-knee Leg Raises:- 7,8.

    Oblique Crunch Jack-knife:- L+R:- 12

    SlingShots:- 10

    Standing Rotational Cable Twists:- 8x45lbs,6x50lbs.

    "Stir-Pot" Plank on Ball:- 1 for one minute

    Hang from Chin bar:- 25 sec.
     
  5. HevyMetal

    HevyMetal Well-Known Member

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    Thurs Jan 19/012


    a.m....Amasov...but I don't do the Roman Chair situps ever. In the book he describes a way to do them Low Risk...but I still don't do them. I just do Reverse Crunches,Crunches on ball and Oblique Jack-knifes. (Doesn't affect "Ab days" in terms of recovery).

    later:-

    Bodywarmup......10 min.

    Freebar Flat Bench:-reps;- 15,7,5,2,2,1,1,2,3. Pyramid up to max and down.

    Standard Pushups:- 1 set to fatigue.

    Machine Seated Elbow Pec Flyes:- 5,5, heavy.

    Standing Tricep Pressdowns:- 5,5, heavy.

    Chins-Std.grip-Palms facing:- 4,3,2,2,2....bod/wt

    Standard Width Pullups-palms away:- 2,1,1 bod/wt.

    Parallel-grip Leanback Chins:-1,1,1. bod/wt

    Lying Dumbell Pullover Partials ( as per Mastover):- 12,12

    Standing Bent-arm Pressdown from high cable with forward lean on torso so that only the first third of the pressdown is used continuosly:-
    reps:- 8,8,8.......fairly heavy

    T/Trainer Seated Combo High Rows and Supinating Low-Row:- 12,12,12.....fairly heavy.
     
  6. HevyMetal

    HevyMetal Well-Known Member

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    Still going strong.....but made some changes.

    Have sort of morphed back into bodybuilding to an extent.

    Had to drop certain exes.

    Back in the day when I was younger I had a bout of Ankylosing Spondulitis.

    Doc said it would probably get less and less in severity as I got older.

    Which it did. In fact almost non-existant for years.

    But if I push too hard on certain lower spine exes I get "act-ups" similar to Sciatica.

    So:- first to go was any ab ex that twists spine or over exerts Iliopsoas muscles. So I re-customized the ab workouts.....now no problem.

    Had to drop Deads for awhile.......but am now working my way back up again with light weighted bar squats. I never stopped squatting.
    I just did broomstick squats....for 200 reps a session.
     
  7. leftyx

    leftyx Senior Member

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    Thought we lost you there Heavy Metal. Welcome back. And watch that back. Mine is always sore, so I have to baby it a bit. I won't even so much as look at a Good Morning. I have no use for those. Take care and keep it up.
     
  8. HevyMetal

    HevyMetal Well-Known Member

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    Thanks Leftyx...I am definitely not out of the game.

    Right now:-

    Legs Monday
    Upper Bod Tuesday
    Shoulders Wednesday
    Abs Thursday

    Haven't done any cardio to speak of for weeks....

    As far as weight loss goes, the scale needle is stuck at 200lbs and never moves no matter what I do in terms of diet or cardio or whatever.

    So I don't worry about it.....because if I look in the mirror I'm not fat by any means.

    I'm working out bodyparts once a week.......right now 4 sets of 8 for most parts , failing on last set....(want hypertrophy).

    Squats I don't do sets of 8...I have a whole different regimen for legs.

    Gradually upping the weight on bar squats again....even did a few Deads last session......ever vigilant on the poundage.

    I keep it simple for exes......Every session I improve in weight.


    I found that since I simplified I get better results.

    I have better Lat growth now......and all I am doing is the standard palms-facing Chin with hands about 16" apart.

    Nothing fancy.....just straight up and down vertical.

    Then some palms-away pullups with the hands about 12" apart.....straight up and down....that's it. Lats are looking better than ever.

    Not benching....just doing Dips....because it seems that all pro benchers try to turn their bench into a decline bench-cum-dip anyway .

    So I just do Dips ( at a certain point I will weight them)....and then do Machine Pec Flyes, Slider Pushups, Gym-Ring Flyes.

    Slider pushups nail the upper Pecs it seems because when I am finished that is the area of the Pecs I can feel it most.
     
  9. HevyMetal

    HevyMetal Well-Known Member

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    Typical workouts for me right now:-


    Abs:-

    Standing weighted ab crunch:- 10x60lbs,10x80lbs,8x95lbs,8x100lbs,6x105lbs.

    Sitting Kneel weighted ab crunch:- 5x125lbs, 5x125lbs.

    T/Trainer Modified bent-knee Rollup:- 10x#13,10x#13.

    Knees 90 degree/Heads-up Floor crunch:-15
    Floor bent-leg 1/2 raise to 90 degrees:- 15
    Knees 90 degree/H.F. Crunch:- 15
    Floor bent-leg 1/2 R. to 90 degrees:- 17

    Oblique Floor Crunch:- L+R:- 15,20.

    Standing weighted ab crunch:- 8x95lbs.

    Oblique Elbow Planks:- L+R one for 50 sec.

    Elbow Plank on ball:- one for 65 seconds.


    Shoulders:-

    T/Trainer Mil Press:- 8x#8,8x#14,8x#19, 8x#19 on blocks.

    Supported one-arm D.B row off bench with elbows out:- L+R:- 8x40lbs,
    8x52.5lbs,8x60lbs,8x60lbs.

    D/B clean and press-L+R:- 1x35lbs,1x45lbs,1x50lbs.

    Front plate-raise to o/h, elbows directly in front:- 8x35lb,8x50lb.

    T.T. one-arm rear delt cable raise:- L+R:- 8x#3,8x#5,10x#4.


    Legs:-

    5 min elipt warmup + bodywarmup

    Broomstick squats:- 20,20,20.

    Barbell squats:- weighted but not heavy:- 15,15,10,10,10,15.

    B/stick squats:- 100

    Sidehops L+R:- 20,20,20,10.

    Lunges:- L+R:- 8,8,

    cable deads (vertical pull):- 1,1,1.....not heavy.



    Upper bod:-

    5 min elipt+ body warmup

    Standard palms -facing Chins 16" grip:- 6,5,4,4,3.
    Standard pushups:- 10
    Dips:- 8,7,7,7
    Std. palms-away pullup- 12" grip:- 1,1,1
    Machine Elbow-pad Pec Dec:- 8,8,8 to failure last set

    T/trainer Std. palms-away pullups -16" grip:- 5,5,5,5...near failure last set.
    T/T widegrip pullups:- 5....taxing.
    Slider pushups:- 8,8.

    Floor pushups.....widestance....20

    Res/band facepulls:- 20


    Taking Creatine.......works for me.

    Breakfast:- 3 eggs less one yoke, 2 slices of 12 grain whole bread, butter, tomatoes, parsley, watercress, lettuce, onion. Plus Coffee and cream.

    Going to get back into some cardio.....been very busy lately on a couple of projects.

    In the past when I did Dips I'd start weighting them as soon as I could do 5 bodyweight, and I'd be up to 70lbs in no time. same with Chins.
    But now I want to wait until I can do 4 sets of 8 before weighting.
     
    #69 HevyMetal, Feb 24, 2012
    Last edited: Feb 24, 2012
  10. HevyMetal

    HevyMetal Well-Known Member

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    Still working out on a regular basis.

    Lower body,legs----Monday
    Upper body----Tuesday
    Abs--Wednesday
    Shoulders------Thursday
    Fri---cardio+ active recovery
    Sat----off
    Sun-----more cardio + act. recov. depending on how I feel.

    Doing a little experiment.....doing exactly the same exes, in exactly the same order, exactly the same rep scheme/sets. Every other week I will go beyond normal reps with maxing weights for one rep sets after completion of normal sets.

    Been doing this for a while now. All lifts are still going up as each week I add a little more weight.

    Had a little back issue awhile back, but now that seems to have disappeared pretty much.

    Had to start back in from square one on weighted lifts like Deads and barbell Squats.

    These are coming along pretty good now.

    Ran out of Whey a while back....didn't make any difference as all my lifts are steadily improving.

    Basically I'm working out each body part once a week......seems to be working.

    Will post workouts........:)
     
  11. HevyMetal

    HevyMetal Well-Known Member

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    Haven't posted for ages......but I've been working out regularly without fail since then.

    Changed up the routine a bit.

    Dropped all the stretching.

    Been back on barbell deads, barbell squats and barbell bench......favoring free weights over machine moves if I can.

    Am using cable/pulley moves though.

    Sticking largely to compound moves........with little or no isolation exes.



    Exercises I'm using right now (in no particular order):-

    barbell bench
    barbell deads
    barbell squats
    broomstick squats
    dumbell squats
    standing barbell military press
    seated cable rows
    Widegrip pullups
    Dips....bod wt. and weighted
    Chins...bod wt and weighted
    Widegrip pullups

    Elbow plank on ball
    standing rotational cable twists
    Weighted heads-up floor crunch
    Side elbow planks


    Airskipping
    One-arm d/b clean and presses
    Cable pullovers
    Dumbell pullovers
    Straight-arm cable pressdowns
    Machine seated Pec flyes

    Eliptical
    Facepulls with a 3-rubber resistance band.
    d/b lat delt raises
    Cable rear delt raises
    Cable delt raises

    I always do some warm up sets/eliptical etc before each session.
     
  12. HevyMetal

    HevyMetal Well-Known Member

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    SUNDAY JUNE 17/012......upper body.


    warmup reps

    Standard Pushups.......15
    Chins (palms facing)...7,6 x bodyweight......usually do 4 sets but today doing weighted later.
    Dips:- 8,8 x bodyweight.......usually do 4 sets but today did 2.
    Barbell bench:- 5 x125lbs,3x150lbs,1x175,1x185,1x180,1x175,1x175,1x170,1x170,1x170,1x175,1x180.

    Total Trainer Widegrip pullups:- 8x#19+blocks,8x#19+blocks+10lbs.

    Narrow-grip Weighted chins(palms facing):-2+5lbs,1+10lbs,1+12lbs,1+22lbs,1+25lbs.

    Bar narrow-grip Pullups(palms away):-2x bod wt,2xbod wt.

    Total Trainer Seated Rows:- 8x#19+10lbs, 8x#19+25lbs,8x#19+50lbs,8x#19+75lbs,8x#19+85lbs.

    Res.band (3) facepulls:- 1 setx25 reps.
     
  13. HevyMetal

    HevyMetal Well-Known Member

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    THURSDAY JUNE 14/012........Legs/Back workout.


    elipt:- 3:30 @ #7

    Broomstick squats:- 25,25,25.
    Dumbell squats:-10x50lbs,10x70lbs,10x90lbs.

    Barbell Lowback squats:- 8x110lbs,8x125lbs,5x145lbs,5x155lbs,5x155lbs,5x145lbs.

    Sidehops L+R:- 20x22lbs,20x22lbs.

    Barbell Deads:- 4x165lbs,1x185lbs,1x215lbs,1x230lbs,1x230lbs.

    Smith Shrugs:- 20x130lbs,12x175lbs,10x175lbs.

    Airskip:-150 reps,150,150,150.

    hang off bar:- 1 for 25 sec.
     
    #73 HevyMetal, Jun 17, 2012
    Last edited: Jun 17, 2012
  14. HevyMetal

    HevyMetal Well-Known Member

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    Well......haven't done a workout or any exercise at all since my last post.

    I could offer all kinds of excuses ....but I won't.

    Now I'm starting back up again. I always prefer working out over the winter than I do the summer anyway.

    I haven't gained weight. In fact when I don't work out at all, I lose weight.

    We went out in the mountains just lately to hike and pick mushrooms (Chanterelles). Several days in a row. For most of the day each time.

    AND BOY DID I NOTICE HOW OUT OF SHAPE I HAD BECOME........HUFFING AND PUFFING UP ROADS THAT LAST YEAR I COULD HAVE SPRINTED UP WITH EASE. I HAVE ALMOST ZERO CARDIO.

    I AM TOTALLY DISGUSTED WITH MYSELF FOR ALLOWING THIS TO REACH THE POINT IT HAS.

    I'VE TAKEN EXTENDED BREAKS BEFORE.......BUT THIS TIME I REALLY NOTICE THE EFFECT OF 'BACKSLIDING'....AND I DON'T LIKE IT.

    So it's back to the future..........and back to the workouts....

    Cheers 'til next post.......:bb::tucool:
     
  15. Whoracle

    Whoracle Well-Known Member

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    Good to see you back
     
  16. leftyx

    leftyx Senior Member

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    Welcome back man.

    Sent from my SAMSUNG-SGH-I747 using Tapatalk 2
     
  17. Seltzer

    Seltzer Elite Member

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    Welcome back.
     
  18. HevyMetal

    HevyMetal Well-Known Member

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    Thanks guys.......well,it's easy going-mode at first.

    Rome wasn't built in a day and neither was Chicago.

    Starting off with some basic acclimatization work to get the tendons and stuff used to it.

    Later I will adjust/switch-up/customize.

    Right now:- (not in order)


    Pushups
    Machine Lat Pulldowns
    Dumbell Squats + Raise to overhead
    Seated Combo Rows on a Total trainer
    Standing rotational ab twists
    Couple of Chins
    Eliptical
    Ab crunches on floor with a weight plate. Torso comes off floor about 6 inches.
    Seated machine chest press
    Walk around with one arm fully extended and holding a dumbell, then the other arm.

    Not concerned about bodybuilding to start with.
     
  19. Seltzer

    Seltzer Elite Member

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    Good idea to start easy to let your body acclimate.
     
  20. HevyMetal

    HevyMetal Well-Known Member

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    Well......haven't posted for quite awhile...but I've been working out all along.

    My workouts are more athletic/functional than they are bodybuilding.

    I have upper body days, lower body, abs, sprinting, active recovery days etc. etc.

    Monday thru Friday I go down to my basement gym and do exercises of all kinds for an hour or hour and a half.

    It's all structured in such a way that body parts will recover without doing redundant work that is counterproductive.


    Typical exercises I'm doing right now (But not in the order I wrote them):-

    Gym-ring pushups:- harder to do than "normal" pushups
    Dips
    Freebar benchpress
    Underhand Chins
    Overhand Chins
    Widegrip machine Pulldowns
    Eliptical....with dumbells extended overhead (good for core,shoulders)
    Walk around basement with dumbells overhead (good for core and shoulders)
    Walk around basement with strap-on ankle weights....lift feet up like going through a field of deep mud.
    Bent-over Rows...barbell and dumbell
    Military press on a Total trainer
    Dumbell front , rear and side delt raises
    Cable rear delt raise
    Barbell squats
    Step-ups with a dumbell in each hand
    Step-ups with a weight plate extended out front.
    Airskips
    One arm clean and press dumbell from floor
    Flat out short sprints.....lots of 'em
    Throw hook punches using rubber resistance bands
    Crescent kicks
    Side kicks
    Front kicks
    Bodyweight squats
    Cable Tug-o Wars...one arm and two arm

    Lots of different ab work
    On certain "off" days....long walk

    Cable pullovers
    Neck work

    I never stop moving during a workout......other than to load plates maybe...I walk around constantly between exes.....


    I don't care what anybody says about cardio......I do it all the time and I like it that way........:lol:....I want my cardio topnotch....

    I don't designate rest times between exes....if I can move on to the next ex and do it....that's what I do.....

    Training this way I suck air like a commercial vacuum cleaner compared to when I was strictly bodybuilding.....but that is what I want....:cool:


    Cheers......:flex:
     

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