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The thread title says it all - what did you do for a workout today?
Are you training for something in particular, or just to stay in shape?
My (laughably weak) workout was (warm-ups not included, primarily focused on powerlifting):
Friday:
BB Seated Military Press: 145x5, 165x5, 185x6
DB Incline Bench: 95x6x6x6x6x6
Neutral-Grip Pullups: BWx4x4x3x2x2
Shoulder Horn: 20x20x20
BW= Body-Weight
It reads as "Weight x Number of Reps x Number of Reps", etc.
I suck at Pullups. The Shoulder Horn is a piece of "pre-hab" equipment I purchased for the rotator cuff, very useful and has kept my rotator cuffs in better condition than they were before ever lifting heavy. The weight listed for DB Incline/Shoulder Horn is the DBs in each hand, just in case someone thinks that was the combined weight of the two DBs...
Fun, light stuff, today was movements addressing weaknesses I have in pressing movements. You're only as strong as your weakest link.
__________________
Current Total: 1195@214 (395, 335, 465) (1/24/2013)
Best Total: 1395@220 (495, 375, 525) (9/2/2011)
All lifts raw (no suit, wraps, straps, or belt).
William Kaucky: training partner, best friend, confidante, and savior. The times we shared and all you did for me will never be forgotten. Rest in peace.
I haven't done anything today yet, but throughout the week I rotate between cardio (jogging, usually, but I'll soon start cross-training with jogging, swimming and surfing, now that it's "summer" weather where I live) and resistance training.
I'm considering picking up martial arts this summer, but I think I'll consider a job first and go from there. Maybe once or twice a week classes.
I usually do some sit-ups in the morning and go for a jog when time permits and the weather's fine.Also I ride my bike on weekends...other than that nothing really.
My workouts can very from weight lifting, running, walking, to even golf (yes I condiser golf as an exercise). Today I went out for 9 holes of golf, and walked them all. Felt really good in my opinion.
I did a lot of walking at my job... does that count?
While walking is a good source of exercise, but just doing it at your job really doesn't count. Still though if you are into the walking aspect then I recomend that you try going to your local mall and just walking in circles around the place.
My body feels like it is waking up again, finally, on squatting. Everything on my back feels feather light. For some there's hard work obtaining what you've lost, for everyone else there's muscle memory...315 is going to get smoked on the 3rd Wave.
3P refers to 3 45 pound plates on each side of the machine, so 6 plates total.
All reps on all squatting movements were done until it was biomechanically impossible to go deeper (hamstrings thoroughly mashed against calves).
I wish every workout was this easy...
__________________
Current Total: 1195@214 (395, 335, 465) (1/24/2013)
Best Total: 1395@220 (495, 375, 525) (9/2/2011)
All lifts raw (no suit, wraps, straps, or belt).
William Kaucky: training partner, best friend, confidante, and savior. The times we shared and all you did for me will never be forgotten. Rest in peace.
My body feels like it is waking up again, finally, on squatting. Everything on my back feels feather light. For some there's hard work obtaining what you've lost, for everyone else there's muscle memory...315 is going to get smoked on the 3rd Wave.
3P refers to 3 45 pound plates on each side of the machine, so 6 plates total.
All reps on all squatting movements were done until it was biomechanically impossible to go deeper (hamstrings thoroughly mashed against calves).
I wish every workout was this easy...
You are lucky that you have muscle memory. When I stop doing pushups for a while it takes me a very very long time to get back up to what I was at. Same with running and other workouts. I envy you because of that.
You are lucky that you have muscle memory. When I stop doing pushups for a while it takes me a very very long time to get back up to what I was at. Same with running and other workouts. I envy you because of that.
The muscle memory won't be as big a deal as I approach old bests, which I'm still far off on...
Also, muscular endurance is harder to recover (cellular metabolism of energy substrates is more important than CNS innervation of MUs in that case, the former being more slow than the latter to recover).
__________________
Current Total: 1195@214 (395, 335, 465) (1/24/2013)
Best Total: 1395@220 (495, 375, 525) (9/2/2011)
All lifts raw (no suit, wraps, straps, or belt).
William Kaucky: training partner, best friend, confidante, and savior. The times we shared and all you did for me will never be forgotten. Rest in peace.
The muscle memory won't be as big a deal as I approach old bests, which I'm still far off on...
Also, muscular endurance is harder to recover (cellular metabolism of energy substrates is more important than CNS innervation of MUs in that case, the former being more slow than the latter to recover).
Good points on such things. Muscular endurance is something that I am trying to increase right now rather then actual muscle mass.
I do have one question for you on working out if you don't mind.
I have been trying to increase the amount of pushups I can do but I seem to be at a wall of 45 in one min and can't break that. What would recomend that I do in order so I can do better at it?
Good points on such things. Muscular endurance is something that I am trying to increase right now rather then actual muscle mass.
I'm focusing on muscular strength, not really muscle mass. It'll come, but just as an adaptive response...
Quote:
I do have one question for you on working out if you don't mind.
I have been trying to increase the amount of pushups I can do but I seem to be at a wall of 45 in one min and can't break that. What would recomend that I do in order so I can do better at it?
If you can, have someone identify at what point you've achieved X number of reps.
So, at the 10 second mark, 20 second mark, etc., have someone mark how many you've got. Most people are going to run out of energy around the 1-min mark anyway, which is why it turns into an issue of grinding out reps.
If you can identify the time-frame that you do the best in (let's say performance is highest for the first 30 seconds), then you can try to improve the density of work in that time-frame.
Drop the negatives out, don't bother to try controlling them, it'll just cause more muscular fatigue. Negatives refers to the portion where you lower yourself - don't do it smooth and under control - drop and explode. Dropping will force small amounts of time where there is no muscular fatigue - think of it like "clap pushups", the idea is similar. In weight-lifting you always have to control it, not so for movements that are inherently safer like pushups.
Pacing doesn't work all that well, either, because it forces you to move more slowly, decreasing the amount of work you can do due to the TUT (Time Under Tension) you're already under, because the up position of a pushup requires isometric strength. This isn't like running.
Finally, identify the muscle(s) that fail first, endurance-wise, and focus on working in pushups that put bigger emphasis on them. Variety is a good thing.
So:
#1) Change the rep cadance to drop and explode.
#2) Improve the amount of work you can do in smaller amounts of time once you know your performance breakdown.
#3) Don't pace yourself.
#4) Address weakness(es).
__________________
Current Total: 1195@214 (395, 335, 465) (1/24/2013)
Best Total: 1395@220 (495, 375, 525) (9/2/2011)
All lifts raw (no suit, wraps, straps, or belt).
William Kaucky: training partner, best friend, confidante, and savior. The times we shared and all you did for me will never be forgotten. Rest in peace.
I'm focusing on muscular strength, not really muscle mass. It'll come, but just as an adaptive response...
If you can, have someone identify at what point you've achieved X number of reps.
So, at the 10 second mark, 20 second mark, etc., have someone mark how many you've got. Most people are going to run out of energy around the 1-min mark anyway, which is why it turns into an issue of grinding out reps.
If you can identify the time-frame that you do the best in (let's say performance is highest for the first 30 seconds), then you can try to improve the density of work in that time-frame.
Drop the negatives out, don't bother to try controlling them, it'll just cause more muscular fatigue. Negatives refers to the portion where you lower yourself - don't do it smooth and under control - drop and explode. Dropping will force small amounts of time where there is no muscular fatigue - think of it like "clap pushups", the idea is similar. In weight-lifting you always have to control it, not so for movements that are inherently safer like pushups.
Pacing doesn't work all that well, either, because it forces you to move more slowly, decreasing the amount of work you can do due to the TUT (Time Under Tension) you're already under, because the up position of a pushup requires isometric strength. This isn't like running.
Finally, identify the muscle(s) that fail first, endurance-wise, and focus on working in pushups that put bigger emphasis on them. Variety is a good thing.
So:
#1) Change the rep cadance to drop and explode.
#2) Improve the amount of work you can do in smaller amounts of time once you know your performance breakdown.
#3) Don't pace yourself.
#4) Address weakness(es).
Cool. Thanks for the tips. It has been something I have been stuck at for a while and have been trying to get past.
Daily Workouts: What Did You Do Today?
I'm surprise I'm still up.
