Hamstrings and Triceps.
Didn't want to do a full leg workout before Sunday, because I want my muscles to stay loose and pliable for sprints, etc., but I did want to work on my glute-ham tie in and the triceps have been neglected for about a week or 2. Sorry tri's, but the chest just wants to do the work ;D
So warm up
Hamstrings:
Seated Leg Curl Warm up set of 30lbs
1x12 (40 lbs) 1 x 12 (50 lbs) 1 x 12 (70lbs/60lbs (ouch!))
Stiff Leg Deadlifts: 3 x 12 (65lbs, 75 lbs, 75 lbs)
Lunges: 3 x 16-20 total steps ( 17.5 lbs each side)
Lying Leg Curl: 3 x 12 (30, 40, 50/40 drop)
Triceps:
Warm up: Bodyweight tricep dips
Supersets of
Tri dips
Cable Pushdown 3 x 15 (30,40,50, 40 (drop))
Skull crushers 3 x 12 (30lbs)
Close grip pushup (tricep emphasis 3 x 12 (30 lbs)
Seat Pushdowns Burnout set
Cable extension (bar, not rope :X) 3x10 (30 lbs)
Cooldown/Flushout on Treadmill:
Saw Nhan, Cayhill, Jon.
Missed it
Until next time
Friday, December 4, 2009
Sunday, November 15, 2009
Periodization Notes
Hypertrophy:
4 x 10 reps @ 75% 1rmRest: 90 seconds
Effects:
Increase in testosterone
Increase in Cortisol
Increase in globulin
Increase in Lactate
Strength:
11 x 3 reps @ 1 RMRest: 60-90 seconds
Effects:
Increase in seretonin (5HT)
Increase demand for L-tryptophan (precursor)
Increase need for BCAA
Overall CNS fatigue
Power:
8 x 6 repsexample: Jump squats
Rest: 3 minutes
Notes:
Creatine restores depleted ATP
Beta-alanine-> carnosine (acidic buffer, from lactic acid)
Monday, October 12, 2009
Sunday Funday
Sunday: Chest and Triceps
Sauna 10 miutes
Elliptical: 20 minutes Cross Country
30 seconds rest between each
Assisted Dips (Chest Emphasis) 15 reps @ 140 lbs, 3 sets of 8 (80 lbs)
DB Inclined Chest Press 3 sets of 8 (17.5 lbs)
Cable Flys 8 x 10lbs/side, 8 x 10lbs/side, 8 x 12.5, 8 x 15 lb
Machine Inclined Chest Press 3 sets of 15 reps (30 lbs)
Burn out sets, including altering hand placement standard and wide grip
Tricep Extensions 3 sets of 15 (15 lbs)
Tricep Pushdowns 3 sets of 15 (30 lbs/45 lbs)
Sauna 10 miutes
Elliptical: 20 minutes Cross Country
30 seconds rest between each
Assisted Dips (Chest Emphasis) 15 reps @ 140 lbs, 3 sets of 8 (80 lbs)
DB Inclined Chest Press 3 sets of 8 (17.5 lbs)
Cable Flys 8 x 10lbs/side, 8 x 10lbs/side, 8 x 12.5, 8 x 15 lb
Machine Inclined Chest Press 3 sets of 15 reps (30 lbs)
Burn out sets, including altering hand placement standard and wide grip
Tricep Extensions 3 sets of 15 (15 lbs)
Tricep Pushdowns 3 sets of 15 (30 lbs/45 lbs)
Sunday, October 11, 2009
A New City in Rock City
Back to the sport of rock climbing. It's exhilarating and refreshing. After missing morning bootcamp and deciding noon time was way too late to start a local hike, Nancy and I decided to return to the beloved hobby.
It's been awhile. I haven't rockclimbed since spring of 2008, but today, was nothing new. Nancy had found a new venue aside from Climb X and Rockreation, and it was our first day trying it out. Despite the drive, the anxious feelings in your stomach made the car trip on the 91 fly by.
For only $17, you get unlimited day pass including a harness, and shoe rentals. What a steal! They are also offering monthly and yearly memberships. I think I may switch out my Massage Envy membership (go football!) for a new additional weekend hobb.
The place was pretty busy, but there were free walls and open boulders within the warehouse. There were probably 10-15 climbing already when we had arrived.
Bouldering: Talk about intensity! Mind-muscle intensity! Full body. Not a strength and conditioning workout, but definitely a flexibility, agility AND coordinate strength workout.
After failed attempts to bouldering, we decided to rope climb. We received a lesson from a nice employee just to checkoff our rock-climbing knowledge. One time climbing, one time belaying for both Nancy and I....
We tried a 5.8 wall in 3 different ways each.
We then went back to our diagnostic wall and made it a cardio workout. Our first attempt each, we did it for time. I went first, 20 seconds to the bell! I told NaNcy, she'd be able to do it in 15 seconds, so humor me. But, she made it in the same time.
Next on the list of things: cardio, but not running, or ellipticals. Rather, we decided to go back to cardio rock-climbing. This time, we did it as a circuit, climb the wall, not just once, not twice, but 5 times!
By the third time, you already feel the lactic acid starting to build up and the beads of sweat developing from your forehead. By the third and fouth time, you get a sync of the rock locations and foot placements. The last round, you're done and you're grateful to make that last L for the drop down.....
More walls.
Finally, your fingers get numbed or seemed to be permanently hinged at the knuckles as if they are making the motion of scratching your nails on a chalkboard. That tightness in your fingers and in the pads of your hands translates into your forearms as you feel them pumped from the body pull-ups and ultimately to the medial portion of your delts..
You hang and try to summon all the energy reserves and hope that you can jump to the next rock placement, but to no avail. You gladly tap-out despite the verbal inspiration from your belay partner.
Tap-out.
Tapped out to the point where the soft landing mat making contact with your back is your final peace. You can't land on your feet on the way down, because you have no hold on your own rope.
Glycogen refuel was the local Pho place. Yummeeeee Vermecelli noodles with Shrimp and Egg-Rolls.
The icing on the cake was catching the first half of the Michigan-Iowa game.
A new city arises out of an unexpected sequence of events, creating a lasting experience and a memorable impression.
A new city awaits to be built with the building tools in your hands and a vision within the mind.... a Sims City of Rock City awaits...
::Nicole
....
Halfway through the wall
It's been awhile. I haven't rockclimbed since spring of 2008, but today, was nothing new. Nancy had found a new venue aside from Climb X and Rockreation, and it was our first day trying it out. Despite the drive, the anxious feelings in your stomach made the car trip on the 91 fly by.
For only $17, you get unlimited day pass including a harness, and shoe rentals. What a steal! They are also offering monthly and yearly memberships. I think I may switch out my Massage Envy membership (go football!) for a new additional weekend hobb.
The place was pretty busy, but there were free walls and open boulders within the warehouse. There were probably 10-15 climbing already when we had arrived.
Bouldering: Talk about intensity! Mind-muscle intensity! Full body. Not a strength and conditioning workout, but definitely a flexibility, agility AND coordinate strength workout.
After failed attempts to bouldering, we decided to rope climb. We received a lesson from a nice employee just to checkoff our rock-climbing knowledge. One time climbing, one time belaying for both Nancy and I....
We tried a 5.8 wall in 3 different ways each.
We then went back to our diagnostic wall and made it a cardio workout. Our first attempt each, we did it for time. I went first, 20 seconds to the bell! I told NaNcy, she'd be able to do it in 15 seconds, so humor me. But, she made it in the same time.
Next on the list of things: cardio, but not running, or ellipticals. Rather, we decided to go back to cardio rock-climbing. This time, we did it as a circuit, climb the wall, not just once, not twice, but 5 times!
By the third time, you already feel the lactic acid starting to build up and the beads of sweat developing from your forehead. By the third and fouth time, you get a sync of the rock locations and foot placements. The last round, you're done and you're grateful to make that last L for the drop down.....
More walls.
Finally, your fingers get numbed or seemed to be permanently hinged at the knuckles as if they are making the motion of scratching your nails on a chalkboard. That tightness in your fingers and in the pads of your hands translates into your forearms as you feel them pumped from the body pull-ups and ultimately to the medial portion of your delts..
You hang and try to summon all the energy reserves and hope that you can jump to the next rock placement, but to no avail. You gladly tap-out despite the verbal inspiration from your belay partner.
Tap-out.
Tapped out to the point where the soft landing mat making contact with your back is your final peace. You can't land on your feet on the way down, because you have no hold on your own rope.
Glycogen refuel was the local Pho place. Yummeeeee Vermecelli noodles with Shrimp and Egg-Rolls.
The icing on the cake was catching the first half of the Michigan-Iowa game.
A new city arises out of an unexpected sequence of events, creating a lasting experience and a memorable impression.
A new city awaits to be built with the building tools in your hands and a vision within the mind.... a Sims City of Rock City awaits...
::Nicole
....
Halfway through the wall
Friday, October 9, 2009
Week 41
Friday
Cardiovascular Health: Interval Setting on Elliptical Trainer 30 minutes
Overhead Squats 3 sets for 8 reps (45 lbs)
Squats 3 sets for 15 reps (45 lbs)
Stiff Deadlegs 3 sets for 12 reps (45 lbs, 5 5,lbs, 65 lbs)
Leg Extensions 3 sets for 12 reps (60 lbs, 75 lbs, 90 lbs)
Thursday: Cardio, split between Elliptical Trainer and Stairmaster 25 minutes each
Wednesday:
Cardio Warm up 10 minutes
Back, Shoulders, Biceps Focus
Back:
Cable Rows
Lat Pull Downs
Supersets
Hammer Rows
Bicep Cable Rope Curls
Cable Lat Pull on Stability Ball
Supersets
Preacher Curls with 10 lb Dumbbells
Arnold Presses
Superset
Smith Machine Press (55 lbs)
Tuesday:
Legs and Core
Inclined Leg Press
Weight Squats (95 lbs)
Bulgarian Split Quats
supersets
Deadlifts (65 lbs)
Machine Leg Curls (30 lbs, 30 lbs, 40 lbs)
supersets
In Outs
Plank
Crunches
Supersets until failure
Monday:
Cardiovascular Health: Interval Setting on Elliptical Trainer 30 minutes
Overhead Squats 3 sets for 8 reps (45 lbs)
Squats 3 sets for 15 reps (45 lbs)
Stiff Deadlegs 3 sets for 12 reps (45 lbs, 5 5,lbs, 65 lbs)
Leg Extensions 3 sets for 12 reps (60 lbs, 75 lbs, 90 lbs)
Thursday: Cardio, split between Elliptical Trainer and Stairmaster 25 minutes each
Wednesday:
Cardio Warm up 10 minutes
Back, Shoulders, Biceps Focus
Back:
Cable Rows
Lat Pull Downs
Supersets
Hammer Rows
Bicep Cable Rope Curls
Cable Lat Pull on Stability Ball
Supersets
Preacher Curls with 10 lb Dumbbells
Arnold Presses
Superset
Smith Machine Press (55 lbs)
Tuesday:
Legs and Core
Inclined Leg Press
Weight Squats (95 lbs)
Bulgarian Split Quats
supersets
Deadlifts (65 lbs)
Machine Leg Curls (30 lbs, 30 lbs, 40 lbs)
supersets
In Outs
Plank
Crunches
Supersets until failure
Monday:
Tuesday, April 7, 2009
Welcome
Happy Spring everyone!
We currently have a countdown going until the start of the season: Saturday the 18th in New Mexico. That is exactly 12 days away. Who's excited?
Ready?! Break!!
We currently have a countdown going until the start of the season: Saturday the 18th in New Mexico. That is exactly 12 days away. Who's excited?
Ready?! Break!!
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