Old-School Iron

This took place on saturday the 14th of January, 2006.

Again, something new and strange happened. We (me and Kris) were at the gym way earlier than usual, my workout beginning at 22.05! That is like a half hour before normal… If this trend keeps developing, we might actually see other persons at the gym before the year is out..!

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Standing Cable Crunches 3 sets: 20/18/13 (30 kgs / 66 lbs)

Incline Bench 3 sets: 8/7+1/6 (95 kgs / 209 lbs (+5 kgs / 11 lbs))
Flat Bench 3 sets: 6/6/5 (100 kgs / 220 lbs (+10 kgs / 22 lbs))
Incline DB Press 2 sets: 12/9 (26 kgs / 57,2 lbs)
Flat Lying Cable Flyes* 2 sets: 5/8 (25 kgs / 55 lbs on set 1, 20 kgs / 44 lbs on set 2)

Standing BB Shrugs 3 sets: 8/8/8 (100 kgs / 220 lbs. Since last time was just testing, basically, I won’t list the 40 kg /88 lb increase as “improvement”)
Forward Incline BB Shrugs* 3 sets: 10/10/10 (60 kgs / 132 lbs)

…And finishing off with the same neck exercises as last time. 1 set each, 10 reps.
What’s great with these is that you basically get 100% effort on every rep, if you so choose. So why on earth wouldn’t you?

Total time: 80 minutes
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*-marked entries:

- Flat Lying Cable Flyes: Using the same exact setup as for the rear laterals, except the handles are attached down and the fact you don’t cross your arms, lie down and flye.

- Forward Incline BB Shrugs: Put the hooks on the outside of the powerrack of choice, slide in adjustable bench pre-placed at a 45 degree incline. Make sure the bar on the hooks is reachable. Then, kneel on the seat (best if you angle it up also) and lie down stomach flat against the backrest. Grab the bar and shrug!
Really a great setup. There’s zero sliding of the feet and you get ample support off the bench. Wonderful…

It’s week 2 of current program. This workout took place on Jan. 11th, 2006.

What else… Oh yeah!! We (me and Kris) exited the gym several minutes before usual. Usually we have to run out the gym to avoid being caught inside when the alarm gets activated (at midnight), but this time I actually had time to just sit around for several minutes, loitering, doing absolutely nothing… Wow…

The first workout of the week looks pretty much the same as last time, except the weights, of course. I’ll mark the increase after the used weight, compared to last time with a plus sign and then the weight, like so: 50 kgs / 110 lbs (+ 5 kgs / 11 lbs). I think this’ll make it easier for everyone concerned, myself included, to keep track of improvements.

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So, here’s the workout:

Wide-Grip Pulldowns 3 sets: 10/9/8 (90 kgs / 198 lbs (+5 kgs / 11 lbs))
Chin Pulldowns* 2 sets: 9/8 (80 kgs / 176 lbs (+5 kgs / 11 lbs))
Decline DB Rows* 3 sets: 10/9/10 (26 kgs / 57,2 lbs) Noted to be raised next time.
Machine Rows 2 sets: 8/6 (50 kgs / 110 lbs per side (+10 kgs / 22 lbs))

Arnold Press 3 sets: 8/7/6 (23, 5 kgs / 51,7 lbs (+2,5 kgs / 5,5 lbs))
Seated Side Laterals 2 sets: 12/10 (16 kgs / 35,2 lbs (+2,5 kgs / 5,5 lbs))
Rear Laterals, Cable* 3 sets: 7/10/10 (20 kgs / 44 lbs on first set, 15 kgs / 33 lbs on the next two)
Lying L-Flyes 2 sets: 8/6 (9 kgs / 19,8 lbs (+1 kg / 2,2 lbs))

Total workout time: 60 min
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The entries marked with *:

- Chin Pulldowns: nothing really unusual here, but this time I did these with a cambered handle. Much better for the wrists, they don’t get so twisted in the lower position.

- Decline DB Rows: the same as forward incline db rows. This used to be the preferred name for these, and so this is the one I’ll be using from now on. Until I find a better one…

- Rear Laterals, cable: The return of another one of my all-time favorite rear delt exercises. Here’s the setup: You’ll need a Cbcp (=cross-pulley) and a flat bench. Move the bench into the center of the pulley and attach horse-shoe handles to the upper pulleys. Lie down so that you have the handles (and your arms, naturally) crossed in front of you. Now move your arms laterally until they stretch out to your sides, and slowly bring back to the crossed position (please do not read “angry”, ok..? ) Great burn…

Yes, me and Emma went for an hour worth of Nordic Walking (cross-country skiing without the skis). It was great, walking on the snowy paths and in the woods. Was clearish weather and all, not too cold either.

The idea with walking with the sticks is that using your upper body in it actually causes your metabolism to soar. Simply put, “dementia skiing” burns as many calories as jogging. Really.

Lovely. Maybe we’ll do it again soon!

The fearsome Legday!

Okay! First leg workout on the new split/cycle thingy. This was going to be intresting.

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Here’s the workout:

Manta Ray(tm) Full Squats 3 sets: 8/8/6 (100 kgs / 220 lbs)
Glute-Ham Raises (GHR’s) 3 sets: 8/6/6 (2,5 kgs / 5,5 lbs plate held at forehead)
Sissy Squats 2 sets: 10/8 (no added resistance)
Lying Leg Curls 2 sets: 8/6 (45 kgs / 99 lbs)

Leg Press Cr’s 3 sets: 12/11/10 (260 kgs / 572 lbs + sled)
Seated Cr’s 3 sets: 12/12/10 (60 kgs / 132 lbs)
Standing Wide-stance Cr’s (BB) 3 sets: 16/12/14 (60 kgs / 132 lbs on the first set, 100 kgs / 220 lbs on sets 2 and 3)

Leg Lifts in 45 degree bench 3 sets: 12/10/9 (no added resistance)
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All in all, a nice workout. Great pump, good burn.

This was my first time using the Manta Ray ™, and I do have to say it was comfy. Considerably lessens any stress to the shoulders. However, there’s one personal drawback, which I have on every piece of equipment that places weight on my traps; I get these very nasty-looking, red lines. Basically, they’re like thin, long black-and-blue marks. It causes no discomfort whatsoever, but the “cosmetic” side effect is always present. I think the thick collar on my shirt might have contributed, but we’ll see how it goes next time, with a different shirt.
Also used the Manta on the last two sets of the Wide-stance Barbell Calf Raises, and again, liked it very much.

The calves had me again. I thought maybe I’d stress them harder, but it seems I should stress them even harder to get the initial 12 reps to frop to somewhere under 10… Next time..!

Next week, according to my split, there will be no leg day, but instead the arms will get trained for the next three weeks. I agree, at first this cyclical split thing looks a bit complicated, but once you’ve gone through it for a cycle, it becomes the most natural thing in the world. Anyone wondering whether this’ll work or not can try it, or contact me for more info. My email will appear in the sidebar shortly…

Chest, traps and neck

First, lets say that it’s literally been years since I had any targeted training for traps and/or neck in any of my routines. Recently, though, I’ve come to the conclusion that I really should have them along for the ride.

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Here goes for friday’s session:

Swiss Ball Crunches 3 sets: 15/12/12 (no added resistance)

Incline Bench Press 3 sets: 11/8/8 (90 kgs / 198 lbs)
Flat Bench Press 3 sets: 8/5*/6 (90 kgs / 198 lbs)
Cross-Body Cable-Pulls (CBCP’s) Upper Pec 2 sets: 7/7 (25 kgs / 55 lbs first set, 20 kgs / 44 lbs second set)
CBCP’s Lower Pec 2 sets: 7/7 (35 kgs / 77 lbs)

BB Shrugs 3 sets: 12/12/12 (60 kgs / 132 lbs)
Forw. Incline DB Shrugs 3 sets: 12/12/11 (23,5 kgs / 51,7 lbs)
Neck: 10 reps each; flexion (forward bending), extension (backwards bending), lateral flexion (side bending) and rotation.

Total training time for this session: 66 minutes
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*= SLS, Sudden Laughter Syndrome. Induces instant failure. In this case, the instigator was a coin that dropped out of my pocket during the first rep. It had done so during preliminary warmup, or as we like to refer to it; groove-up.

CBCP’s are also known as Cable Cross-overs. I’m just used to writing it cbcp, so…

Traps: I was going way light on these. It’s never a good idea to go all-out on something you haven’t done in a long time, so decided to take the first time, as it were, on the safe side.

Neck: providing resistance myself by applying pressure to the head with the hands. Looks real stupid, so be prepeared for some weird gazes if you’re doing these at a commercial gym.

The first workout as back on the old/new split and cycle thingy. Oh, oh!! And the first ever workout of 2006!

Went to Metal with Kris, as usual. Once again, there was only one other guy training there… Kris had a real good day on his incline benching..! Let’s let him tell, though.

Me, I enjoyed beating my back to pulp. No, really. I switched things around a bit, and got real sore. I’m waiting in anticipation that borders on horror to see how the superslow is going to feel again. If my memory serves me, it should feel akin to having a blowtorch applied to your muscles…

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Anyway, before I get carried away, here’s wednesday’s workout:

Ab rollouts 3 sets: 10/9/7 (no added resistance, although I am considering it…)

Wide-Grip Pull-Downs 3 sets: 10/9/7 (85 kgs / 187 lbs)
Chin Pull-Downs (see below) 2 sets: 8/8 (75 kgs / 165 lbs)
Bent-over BB Rows 3 sets: 10/10/9 (60 kgs / 132 lbs)
Machine Rows 2 sets: 9/8 (40 kgs / 88 lbs per side)

“Arnold Press” 3 sets: 8/8/7 (21 kgs / 46,2 lbs dumbells)
Seated Side Laterals 2 sets: 12/10 (13,5 kgs / 29,7 lbs)
Rear Laterals, bent-over 3 sets: 10/10/10 (10 kgs / 22 lbs)
Lying L-flyes 2 sets: 8/8 (8 kgs / 17,6 lbs)
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Chin Pull-downs: I’m not sure whether anyone actually calls these by this name, but this is what happens: you take a regular straight handle, or cambered handle and attach it to the upper pulley. Then you take a narrow grip, palms facing you. Sit and pull bar to upper chest.

On the Machine Rows we did something funny, to the amazed looks of the other guy; we strapped ourselves to the machine with a long belt. Looks weird, granted, but eliminates even the slightest chance of any cheating whatsoever.

“Arnold Press”: Take dumbells in hand and raise them to shoulder height, palms facing your shoulders. Press overhead, while rotating the hands so that in the upper position the palms are facing forward. Lower, rotating back. Repeat. Great pressing movement, one that really stresses the side deltoid better than any other overhead pressing movement, in my opinion.

Lying L-flyes: a movement taken from rehab, really. Used here in a prevention-type effort. Great for the rotator cuff muscles. Lie down sideways on a bench, and steady yourself by placing one hand on the floor. Take a db in the other and place the elbow of said hand onto your hipbone. From this position, you simply lift the weight by rotating your upper arm as far as it will go in a slowish movement. Do NOT jerk, twist or anything, as this may cause undue stress on your lateral rotators which aren’t very strong to begin with and you may actually cause yourself the injury you’re trying to prevent.

Okay, well, actually this isn’t so new, having done it for some time. It was a few years ago, though, so technically it qualifies as old-school…

The idea is simple. You have three destinct periods in training; one regular (8-12 reps, relatively heavy), one superslow (60 sec per set, aiming for 6 reps only!) and one real fast (20-30 reps as fast as possible). These are done 4 weeks each. You can actually keep the same split and even the same exercises throughout if you want, because the difference in stimulus is enough to keep you from plateauing. Ever.

Oh, and also took on a cyclical split, too! A 4-day split with three days of training a week.
Like this:

Week 1: Day 1 Day 2 Day 3
Week 2: Day 1 Day 2 Day 4
Week 3: Day 1 Day 3 Day 4
Week 4: Day 2 Day 3 Day 4

Every muscle group gets three weeks of training followed by one day off from targeted training. Also keeps one from any over-training. Pure genius if you ask me. I came up with this program through trial and error whilst working at Wellness, a chain of fitness centers that subsequently were bought by SATS.

Here’s how I split the musclegroups:

Day 1: Back, delts
Day 2: Chest, traps and neck (haven’t done traps and neck in a while and thought it could be fun)
Day 3: Legs and calves
Day 4: Arms and forearms/grip

Oh yes, and finally, after much speculation followed by much rejoicing, much in a way similar to that in Monty Python’s Holy Grail, I present thee with: My clip! Guffaw! I do apologize for the grainy picture-quality, but it seems my otherwise wonderful digital camera simply won’t take clips with better quality.

As an added note, I have begun dreaming about purchasing a digital video camera…

The clip belongs to the workout performed on december 10th. It’s the post where there’s a nice pic of our staircase.

Date: 28.12.2005
Time: 22.20 PM
Mission: To blast the living heel - oops! I meant hell out of the legs. Repent!!

As said in previous post, I took to the gym in what appears to be post-xmas frenzy, intent on developing myself. This time, since my most of my upper body was in total pain over the last workout, there was little else I could do but squat. Too bad.

Here’s this time’s workout:

Swiss Ball Crunches 3 sets: 12/12/12 (no added resistance)

Full Squats 3 sets: 8/8/7 (100 kgs / 220 lbs)
Leg Extensions 3 sets: 10/9/8 (60 kgs / 132 lbs)
Lying Leg Curls 3 sets: 8/7/5 (45 kgs / 99 lbs)
GHR’s 3 sets: 6/5/5 (no added resistance)

Leg Press Calf Raises 3 sets: 12/12/12 (240 kgs / 528 lbs plus sled)
Seated Calf Raises 3 sets: 10/12/12 (50 kgs / 110 lbs)

Note: It’s weird. The calves are, that is. I mean, no other musclegroup of mine anyway behaves in that way; getting more reps with the same exact weight on the second set. It’s supposed to be the other way around! Somebody please tell my calves to get with the program.

Date: 26.12.2005
Time: 22.34 PM
Mission: To blast the hell out of the entire upper body. Repent!!

Yes, okay, that may be a bit on the dramatic side, but…
Since there really hadn’t been all that much workout-wise happening in the week prior to christmas I figured I’d hit the gym with a vengeance. Again, Metal gym provided me and Kris with the venue - a deserted gym late at night. What could be better?

Also, another favorite of mine made a comeback, namely forced reps (marked with a plus in the rep-range). I have not used these for at least five years or so. It was hell, it burned like intravenous chilipowder, but I loved it nonetheless.

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Here’s the workout:

Ab roll-outs 3 sets: 10/10/7 (no added resistance)

Wide-Grip Pull-ups 3 sets: 10/8/6 (no added resistance)
Machine rows 3 sets: 12/12/10 (35 kgs / 77 lbs per side)
Close-Grip Pull-Downs, with 5 sec hold at bottom 2 sets: 5/5 (50 kgs / 110 lbs)

Incline Bench Press 3 sets: 8/7/5 (90 kgs / 198 lbs)
Flat Bench Press 3 sets: 8/8/7 (80 kgs / 176 lbs)

Ez-Bar Preacher Curls 3 sets: 11/9/6+3 (20 kgs / 44 lbs plus bar)
Ez-Bar French Press 3 sets: 15/12/12 (20 kgs / 44 lbs plus bar)