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[REQUESTED] Health and fitness

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Posted Dec 15, '12 at 3:41pm

GhostOfMatrix

GhostOfMatrix

15,472 posts

Knight

Deadlifts:
250 - 5
280 - 3
320 - 1
405 x 2 - 1
320 - 4

Barbell curls:
85 x 2 - 10
85 - 8

Dumbbell curls:
40 x 3 - 8

Concentration curls:
30 - 8
20 x 2 - 12

Leg press (hamstrings):
700 - 10
750 - 10
800 - 10
850 - 10

Hamstring curls:
115 x 2 - 5
95 - 7
95 - 6

Calves (standing):
300 x 2 - 8

300 calories burnt on treadmill.

 

Posted Dec 17, '12 at 3:17pm

GhostOfMatrix

GhostOfMatrix

15,472 posts

Knight

Gonna have to go back to barbells soon, once I'm able to get a few sets of 8-10 with the 100s. I'm also gonna make next week a deload, haven't had one in about two months.

Incline dumbbell press:
100 x 4 - 5

Flat dumbbell press:
90 - 8
90 - 7
90 - 6
90 - 5

Dips:
BW - 8
BW - 7
BW - 6
BW - 5

Incline dumbbell flyes:
40 x 3 - 8

Flat dumbbell flyes:
40 x 3 - 8

Lying skullcrushers:
85 - 10
95 - 10
95 - 8

Tricep pushdowns:
130 - 12
140 - 10
150 - 10

 

Posted Dec 18, '12 at 2:13pm

GhostOfMatrix

GhostOfMatrix

15,472 posts

Knight

Bent over rows:
205 x 4 - 5
175 x 4 - 8

Cable rows:
175 x 4 - 8

Cable pulldowns:
145 x 4 - 8

Shrugs:
320 x 2 - 12
320 x 2 - 10

Face pulls:
150 x 2 - 12
150 x 2 - 10
Not sure what I'm gonna do now. I tried these on the row/pulldown station and they don't work. The weight on the area I do them on only goes up to 150 and I can't add more weight, so...

 

Posted Dec 19, '12 at 2:33pm

GhostOfMatrix

GhostOfMatrix

15,472 posts

Knight

Oh, forgot to mention the past two days: 300 calories burnt on treadmill each day.

Back squats:
300 x 5 - 3

Front squats:
185 x 5 - 5
New exercise for me. Felt good, but balancing the bar on my delts was kinda hard. I didn't have a problem pushing up the weight, I could've handled more, but I'll have to get the balancing down.
I'm using the clean grip with elbows forward, but after each set my fingers were hurting. Why? I'm gonna guess because I'm not used to stretching them like that. Dunno.

Leg press (quads):
600 x 5 - 12

Hamstring curls (lying):
95 x 2 - 8
95 x 2 - 6
75 - 10

Calves (standing):
300 - 10
300 - 8

300 calories burnt on treadmill.

 

Posted Dec 19, '12 at 3:21pm

Mickeyryn

Mickeyryn

249 posts

I play Classic soccer, and I have a very experienced coach. He works at this very grueling fitness place called Adapt Training, where professional athletes from Oregon go and work-out. I believe you can go on the website (ADAPTtraining.com) and get their workout list there. My coach took me and my soccer team there and we all got very much stronger. ADAPT training is really good if you want to get stronger, or faster.

Mickeyryn

 

Posted Dec 19, '12 at 7:27pm

Salvidian

Salvidian

4,299 posts

It's winter, or in other terms, training season. We had maxouts today and I did pretty well. I weigh 100 pounds and I'm 5'5", so I'm not big at all. I managed to squat 175 lbs. (you read that right), and I can bench 90 lbs. We finish squats the next time the gym opens because it's closed due to that huge snowstorm in the Midwest.

 

Posted Dec 19, '12 at 7:32pm

rayoflight3

rayoflight3

440 posts

^Impressive squat for your weight, though you should still put on some mass regardless. What sport do you train for?

 

Posted Dec 19, '12 at 7:37pm

Salvidian

Salvidian

4,299 posts

First, thanks.

It probably wouldn't be a great idea to add mass because I'm in varsity XC and I'm a sprinter for T&F, so I need to be small. I lift solely for power. My legs have always been pretty strong, and I've been lifting for roughly 5 months. For my first maxout I could only do my weight.

I'm considering going out for basketball next year, mainly because my coach has been pressuring me.

 

Posted Dec 20, '12 at 12:12pm

nichodemus

nichodemus

13,240 posts

Knight

I used to swim 5km 4-5 times a week, and play 4 sessions of waterpolo a week, but that was two years ago. Now I suck at gym. :P 120 pounds for 4 sets of 12 squats, 165cm. Don't know what that is in feet.

At least I can do ten chin ups. At least I won't die in conscription times.

 

Posted Dec 20, '12 at 1:02pm

GhostOfMatrix

GhostOfMatrix

15,472 posts

Knight

Rest day. Quads are especially sore today, but good news is that I don't have anymore knee or elbow pain. I suppose the seated skullcrushers were causing the elbow pain and the leg extensions were causing the knee pain.

I start intermittent fasting next week, same week as my deload, but I'll have to figure my workouts out. The gym is closed on Monday and Tuesday, so I'll have to probably combine some things. I'm not sure if the gym closes are irregular times for the rest of the week next week, I'll have to check tomorrow.