1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

You're going to feel pain. If you don't like it, play ping-pong or something.

Discussion in 'Fitness Journals' started by Foley, Oct 20, 2010.

  1. Apothecary

    Apothecary Elite Member
    Lifetime Platinum Member

    Joined:
    Jun 16, 2010
    Messages:
    216
    Likes Received:
    0

    I use a light weight for warm-up and really try to stretch as deep as I can. The tightness is in the groin/hip area. I can get about 3 inches from the block but that is a pretty tight stretch for me.
     
  2. mastover

    mastover Well-Known Member

    Joined:
    Jan 5, 2005
    Messages:
    5,178
    Likes Received:
    21
    This is a great routine you can do indefinitely if you factor in de load weeks. Great for six months. I had an old training partner do this, and in 6 months he broke his powerlifting meet's PR with squats eventually, doing his squats after the leg presses! His entire body changed radically. Looks easy on paper, but if you increase the intensity of effort, it's very tough. As I'm sure Mr. Foley can attest to.
     
  3. Foley

    Foley Well-Known Member

    Joined:
    Nov 29, 2005
    Messages:
    5,000
    Likes Received:
    19
    I'm definitely enjoying this routine. It takes little to no time in the gym and its easy to gauge progress. And its TOUGH, which I like!
     
  4. george mavridis

    george mavridis Active Member

    Joined:
    Jan 24, 2010
    Messages:
    893
    Likes Received:
    0
    I do a similar routine to this and i can atest to the great workout. It is also a fantastic aerobice workout and many times I am huffing & puffing like I ran a marathon.
     
  5. Sparx88

    Sparx88 Well-Known Member

    Joined:
    Nov 3, 2008
    Messages:
    793
    Likes Received:
    3
    Don't mean to crash, But what can be substituted as leg press. I don't have access to one.
     
  6. mastover

    mastover Well-Known Member

    Joined:
    Jan 5, 2005
    Messages:
    5,178
    Likes Received:
    21

    Barbell Lunges

    Front Squats

    Barbell Step-Ups

    Zercher Squats

    Jefferson Squats

    Barbell Hack Squats

    Bulgarian Split Squats

    Or, you can simply do three sets of squats in the 6-10 rep range (after warmups) then a final down set of 25-30 reps with what you used for your second warmup set.
     
  7. Sparx88

    Sparx88 Well-Known Member

    Joined:
    Nov 3, 2008
    Messages:
    793
    Likes Received:
    3
    WOW, I didnt realize there were so many options...I'm going to have to Google most of them:o. Thank You Mastover
     
  8. mastover

    mastover Well-Known Member

    Joined:
    Jan 5, 2005
    Messages:
    5,178
    Likes Received:
    21
    No prob.... My pleasure.
     
  9. Foley

    Foley Well-Known Member

    Joined:
    Nov 29, 2005
    Messages:
    5,000
    Likes Received:
    19
    Passed my kayaking assessment. Taking the week off lifting to recover and concentrate on other things. Got a few niggling injuries too. Back on track after a weekend off diet.
     
  10. Whoracle

    Whoracle Well-Known Member

    Joined:
    Jan 28, 2004
    Messages:
    2,331
    Likes Received:
    0
    Enjoy your week off man you deserve it.
     
  11. Foley

    Foley Well-Known Member

    Joined:
    Nov 29, 2005
    Messages:
    5,000
    Likes Received:
    19
    Went to visit my girlfriend's family about 130 miles north. Went up Friday evening. Friday night/Saturday morning it snowed heavily so we had to stay there an extra night. Luckily I took some protein and peanut butter with me and they had some eggs in the fridge. Alas I had some bad foods but nothing too major. Back home now and back on track. Might have a long trek to the gym tomorrow, however...
     
  12. Foley

    Foley Well-Known Member

    Joined:
    Nov 29, 2005
    Messages:
    5,000
    Likes Received:
    19
    Taking a little more time off training, still feel very niggly in places. I have another massage booked for this evening. Diet will not crumble. YEAH BUDDY!
     
  13. Foley

    Foley Well-Known Member

    Joined:
    Nov 29, 2005
    Messages:
    5,000
    Likes Received:
    19
    Massage moved to Thursday due to snow...
     
  14. Foley

    Foley Well-Known Member

    Joined:
    Nov 29, 2005
    Messages:
    5,000
    Likes Received:
    19
    I wasn't going to train today. I stayed at my girlfriends house, and she is well aware of my goals and what I do on a daily basis. She told me "just get in the gym and do it." So, I did just that! :lol:

    Today was Back and Biceps

    Deadlift
    100x6, 120x6

    Pullups
    BWx6,4

    DB Rows
    20x12, 24x10

    DB Curl
    20x8,6

    BB Curl
    30x10

    You may be wondering why the weight used on the deadlifts has dropped slightly. Well I lowered it to ease back into it. But I'm also trying not to aggravate little niggling back injuries (nothing major). I have decided to use straps and no belt. I want to strengthen my back and core as much as possible and feel it is the right time to ditch the belt. I am not going for all out 1RM for the foreseeable future, so a belt is not worthwhile.
     
  15. Sparx88

    Sparx88 Well-Known Member

    Joined:
    Nov 3, 2008
    Messages:
    793
    Likes Received:
    3
    Sounds like a good woman:tu:
     
  16. Foley

    Foley Well-Known Member

    Joined:
    Nov 29, 2005
    Messages:
    5,000
    Likes Received:
    19
    Had no problem getting into the gym this morning.

    Today I hit chest and triceps, going with my slightly lowered weights to ease back in.

    Flat DB Press
    30x7, 38x5

    Incline DB Press
    24x8, 28x6

    Dips
    BWx12

    Close Grip Bench
    50x10,10
     
  17. Foley

    Foley Well-Known Member

    Joined:
    Nov 29, 2005
    Messages:
    5,000
    Likes Received:
    19
    Hit legs this morning. Lowered weights and didn't do the 30 repper on leg press.

    Leg Press
    200x10,10

    Squat
    60x10,10

    Leg Curl
    70x6,6

    DB RDL's
    40x6,6
     
  18. Foley

    Foley Well-Known Member

    Joined:
    Nov 29, 2005
    Messages:
    5,000
    Likes Received:
    19
    As per the nice lady doing my massage/sports injury treatment:

    Tennis ball on hips
    Piriformis on tennis ball
    Foam roll lower body
    1 set of leg raises to failure
    1 set of crunches to failure
    1 set of oblique raises to failure
     
  19. Foley

    Foley Well-Known Member

    Joined:
    Nov 29, 2005
    Messages:
    5,000
    Likes Received:
    19
    Merry Xmas my JSF friends. I'm about to tuck into some ribeye steak and green beans, without the cheese sauce and potatoes, or even the chocolate cake or toffee pudding. Enjoy your day one and all.
     
  20. sevenatenine

    sevenatenine Active Member

    Joined:
    Mar 4, 2007
    Messages:
    1,231
    Likes Received:
    0
    Merry little bit late Christmas Foley, Hope you had a great one!
     

Share This Page