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Tell us about today's workout/exercise (v.new thread, finally)

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^ you do deadlifts BEFORE row/cleaning??? I am wiped after deadlifts even just 1x6 wipes me if the intensity is right.

today

decline barbell press 1x10
DB Row 1x12
BB Row dropset 1x12
Rack Pulls 1x6
 
Matsuo Munefusa. said:
^ you do deadlifts BEFORE row/cleaning??? I am wiped after deadlifts even just 1x6 wipes me if the intensity is right.
Click to expand...

Ya. Well I've been deadlifting for about 3 years now, but I just started doing cleans and LCJs this past month. So I'm much lighter still on the new lifts, meaning that the DL component of those is minimally taxing (plus I'm only doing about 75% of my 10, 5, and 3 RPMs on DLs in the above). I'm sure that this will change in time and I'll adapt however my body tells me is best.

I have another day in my split where I do back stuff, and on that day ya I'll start it off with the most taxing rows.
 
yesterday am:
2 miles treadmill
5x10-20 ab crunch machine
4x15 torso twist machine
5x8-12 incline dumbell press
5x8-12 pec flys
5x4-10 seated chest press machine

this am:
4.5 mile run

tomorrow am:
2 miles treadmill
5x10-20 ab crunch machine
4x15 torso twist machine
5x8-12 side dumbell raise
5x8-12 front dumbell raise
5x4-10 seated military press machine
 
Mr. RedLeader, your workout makes sense at the moment tho it could be advantageous to put the more technique-intensive lifts before the DLs as M^2 was talking about. Only because with those O-lifts technique plays a big part in how much you're able to lift and if you are the slightest bit tired, that can throw everything off. And at the risk of coming off like even more of a dick, is there a reason why you've got power/hang cleans and clean & jerks as part of the same workout? I'm curious because I'm an aspiring strength & conditioning coach/physiologist and I've never seen that before.

Today:

Afternoon: 30 min swim

PM: 3 sets DB MP - 5 sets DB curls - 2 sets hanging leg raises - 30 min swim\

Time for some lowfat unsalted cottage cheese! *groan*
 
SirTophamHat said:
Mr. RedLeader, your workout makes sense at the moment tho it could be advantageous to put the more technique-intensive lifts before the DLs as M^2 was talking about. Only because with those O-lifts technique plays a big part in how much you're able to lift and if you are the slightest bit tired, that can throw everything off. And at the risk of coming off like even more of a dick, is there a reason why you've got power/hang cleans and clean & jerks as part of the same workout? I'm curious because I'm an aspiring strength & conditioning coach/physiologist and I've never seen that before.
Click to expand...

I'll switch up the order next time I have that day and report on how I am, both with respect to fatigue and with respect to numbers. As for why I have lumped the different O-Lifts all together (or low-rep rows as well for that matter), I don't have a real rational argument for it. Basically I've been doing a split workout taylored for bodybuilding for a while now and decided (I guess for fun?) that I wanted to start doing a few olympic lifts as well. I figure that while I am still getting used to proper form and hence keeping the weight light, I could just lump this in with the day on which I focus on core. If I keep up the olympic stuff, I imagine I will have a chat with someone like yourself and distribute them across my BBing split in the most sensical fashion.

Don't worry about coming off like a dick; it's just constructive criticism :)
 
That makes sense. There is also a psychological advantage to moving from such heavy weight used in a compound like the DL to form-work weight on the more complicated stuffs.

I have found that O lifts and amateur BBing go fine together :) More CNS intensive stuff, more GH release, and more fun because let's face it--compared to the O-lifts, all the other movements are pretty much for sissies.
 
more GH release??? =D

Hygetropin-Getropin_8iu_vial_25vial_box_200iu_box.jpg



jk ;)
 
After a windy, cold, flat summer, the sun is out (sometimes..) and the surf is pumping :) Was about 6' yesterday with 9' sets every 20 minutes or so. While I didn't catch anything, it was beautiful to watch them roll in. Good workout too.
 
no, I went to an 8' gun last winter and liked it for stability and catching big waves, but it has limited mobility. A few months ago I got a 6' short board. It's def nice to cut and duck dive. How was the east coast summer?
 
i went out surfing literally one time dude...I caught one big sloppy 10+ foot day late spring and that was it for me.

i couldnt leave my chica dude :D

plus the swell blowed this summer.

el salvador spoiled me so hard man. i was there for 50 days and literally every single day was good...6+ hours of quality surfing.
 
Some high-duration rep work for my tongue. Girlfriend was very appreciative. Lol
 
^^ TMI!! =D


1km swim followed by 5km run.
The run felt like it nearly killed me for some reason. I think I haven't eaten enough today for doing that much exercise...


Also, yesterday: ran 7km in 36 mins.
 
^Awesome pace N3O!

And yes so important to refuel - more than you think you need to

After a week of night shifts and work did boxing this morning and boy was I totally shattered :( I started to think I was this unfit blob again :X

more sleep needed:\
 
2.5 hours of brazilian jiu jitsu...first day back.

Holy fuck I feel like I got jumped in the parking lot
 
just 21kms on one of them stationary bikes in the gym downstairs. aint used one of them in a LONG time. also a bunch of crunches on wire weighted abs thingo.
 
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