What was your workout today?

[SlitheryDee]

Woke up early this morning so I was able to get back on track with a combined back/bis workout.

Bent over row - 205lbs 5x5
Dumbell Row - 100lbs 3x10
deadlift - 280lbs 3x5
Straight bar curl 105lbs 4x8
Alternating dumbell curls 45lbs 3x10

33 minutes on the treadmill

 

[edro]

Do you always use the same weight for all of your sets?
Or are your weight values for the final set?

 

[SlitheryDee]

Do you always use the same weight for all of your sets?
Or are your weight values for the final set?

Yes, except for warmups of course. I feel like I get better results for the amount of time I put in if I focus on lifting the heaviest weight I can within a fixed number of sets for a range of reps. I designed my workouts to be as short as I possibly could, so maximizing that time is pretty important to me. I operate under the assumption that is isn't really volume in sets and reps that will get me the most for my time, but the amount of load I can put my muscle under in the time I have. That means heavier weights for every set while moving the whole set up in weight once I get toward the top of my rep range.

I added deadlifts to my back routine not that long ago, so they're lagging a bit behind my other lifts currently. The good thing about that is that I can look forward to upping it 5lbs per week for a very long time before I start to stall out on it.

 

[BW86]

Today is Push day for me so my routine consists of:

Seated dumbbell overhead press 4x8-10
Incline dumbbell bench press 4x8-10
Tricep rope push down 4x8-10
Dumbbell lateral raises 4x8-10
Dumbell front raises 4x8-10
Chest dips 4x8-10

Should I stop doing front raises and instead do another chest exercise like a flat bench or flys?

 

[SlitheryDee]

Chest today

Flat Bench 255lbs 4 sets of: 8, 8, 7, 6 reps
Flat dumbell press 100lbs 3 sets of: 6, 7, 6 reps
Pushups 3x30

33 minutes on the treadmill

This is the first time in a while that I didn't get the full 4x8 on the bench press. 6 is still technically at the bottom of my rep range so I'll be moving up to 260 next week. When I hit a weight where my reps fall below 6 on any of the sets I'll move back to 255 and see if I can get the full 8 reps on every set.

 

[moonbogg]

Yesterday was another big day with deadlifts, rows, squats and some other stuff. But the interesting thing I want to share about is a killer run I started doing. I did it two days ago. Basically I drive my car and park it 3 miles from the base of a mountain. I get my ass out of the car and run toward the mountain.
Its all uphill, but it increases as you get closer to the base of the mountain. At about 1.5 miles, things get pretty steep. The last 3/4 to 1 mile is absurdly steep and really hard to even keep moving. Its like being on a stairmaster. The run back down is much easier of course, lol. So, 6 miles total, half of them being really brutal. I swear as I got closer to the top, I actually wondered if I might die from a heart attack. I said screw it, just keep going. I figured if I die then my heart was a weak POS and didn't deserve to keep pumping anyway.

 

[BW86]

Today is Pull day for me so my routine consists of:

Pull-ups 4x8-10
Seated rows 4x8-10
Lat pulldown 4x8-10
Facepulls 4x8-10
Shrugs 4x8-10
Bicep curls 4x8-10

 

[SlitheryDee]

Finished all my weight lifting for the week, so this morning was just cardio.

45 minutes on the treadmill. 15% incline at a brisk walk between 3.5 and 4.5 mph.

 

[edro]

Today is Push day for me so my routine consists of:

Seated dumbbell overhead press 4x8-10
Incline dumbbell bench press 4x8-10
Tricep rope push down 4x8-10
Dumbbell lateral raises 4x8-10
Dumbell front raises 4x8-10
Chest dips 4x8-10

Should I stop doing front raises and instead do another chest exercise like a flat bench or flys?

I like dumbell front raises. Do you do shoulders on any other day, or do you combine chest/shoulders on this single day?
You could do the shoulder suicide superset.
Do a rep of DB Side raise, then DB front raise, then DB upright Row... for 8-10 reps. (30 reps total per set)
Use lighter weight, but after 3 sets, your shoulders are jelly.

I have been putting dips towards the front of my chest workout, but doing them weighted.
I now think of dips as a mass builder, not just an accessory.

 

[SNC]

I am playing around with a bit of over training to stimulate some growth. I found a "workout" from CT that's called Iron Marathon. I performed it once and was not really happy with the whole thing. The beginning sets were a waste of time and the latter ones were broken up into subsets. It turned into a workout with 210 reps any way you can get there. So I changed it up a bit. After warming up I started with 2 plates and did 1x20, 1x19, 1x18 and then pulled a plate and added a quarter and did reps 4-13. 14-17 was 10 reps each set, and 18-20 was 15 reps each set. For a total of 299 including warm ups. Between each set of bench was a set of 10 on the iso leverage high row with 2 plates each side, so 200 reps at 180. Chest is still burning! Not something I will do every week but every other month.

 

[BW86]

I like dumbell front raises. Do you do shoulders on any other day, or do you combine chest/shoulders on this single day?
You could do the shoulder suicide superset.
Do a rep of DB Side raise, then DB front raise, then DB upright Row... for 8-10 reps. (30 reps total per set)
Use lighter weight, but after 3 sets, your shoulders are jelly.

I have been putting dips towards the front of my chest workout, but doing them weighted.
I now think of dips as a mass builder, not just an accessory.

I do shoulders/chest/triceps twice a week on my push days. I'm on a PPLPPLx routine.

Monday: Push/abs
Tuesday: Pull
Wednesday:Legs/abs
Thursday: Push
Friday: Pull/abs
Saturday:Legs
Sunday:rest

 

[SlitheryDee]

leg day - squats only. I'm deloading a bit to get legs on a consistent progressive overload track with 4 sets at the same weight instead of pyramiding. Through a combination of changing my leg routine up to try and find something that felt good and just plain not wanting to push the weight up every week on my least favorite exercise I feel like I haven't made much progress with my squats. Time to work on changing that. I've settled on 3 moderately heavy sets as a warmup because one thing that always bothered me was how long it seemed to take to me to warm up. In past workouts I seemed to be pretty good after my 205lb set, so I'm going to call that my max warmup weight from now on. Going forward I'll be keeping everything the same except for the 4x5 weight, which should go up 5lbs per week for a good while hopefully.

185 x 6
195 x6
205 x 6
230 x 4 x 5

 

[moonbogg]

I am playing around with a bit of over training to stimulate some growth. I found a "workout" from CT that's called Iron Marathon. I performed it once and was not really happy with the whole thing. The beginning sets were a waste of time and the latter ones were broken up into subsets. It turned into a workout with 210 reps any way you can get there. So I changed it up a bit. After warming up I started with 2 plates and did 1x20, 1x19, 1x18 and then pulled a plate and added a quarter and did reps 4-13. 14-17 was 10 reps each set, and 18-20 was 15 reps each set. For a total of 299 including warm ups. Between each set of bench was a set of 10 on the iso leverage high row with 2 plates each side, so 200 reps at 180. Chest is still burning! Not something I will do every week but every other month.

I will try something like this just for the hell of it. Tuesday is chest day. I will simply do benchpress and pullups only and I'll work the absolute crap out of my chest with a ton of volume and see how it feels.

 

[Sean Kyle]

I do shoulders/chest/triceps twice a week on my push days. I'm on a PPLPPLx routine.

Monday: Push/abs
Tuesday: Pull
Wednesday:Legs/abs
Thursday: Push
Friday: Pull/abs
Saturday:Legs
Sunday:rest

It is brilliant for quicker results I think!

 

[SNC]

I will try something like this just for the hell of it. Tuesday is chest day. I will simply do benchpress and pullups only and I'll work the absolute crap out of my chest with a ton of volume and see how it feels.

I'll be interested in your take on it. And while I said I wold not do it every week, I got talked into doing it again this week, tho I have this neck thing going on.

 

[SNC]

Yesterday was a quick workout of 20 sets of smith machine bench and iso lat pulls. The pulls were 20 x 180 and the press totaled 258 reps and 38720 pounds pressed. I ha ve a nasty neck issue going on and it was most likely from the 210 195 pound shrugs from the last workout. I haven't posted arm and leg day, I dont want anyone to think I only do chest and back. There is just to much to list on those days.

 

[edro]

I need to do the high rep chest thing too. I never feel soreness or exhaustion in my chest... just in my arms (triceps, front delts, etc).

 

[SlitheryDee]

Chest day

Flat Bench - 265lbs sets of: 7, 7, 6, 6
Dumbell Press - 100lbs sets of 8, 7, 6
Pushups 3 sets of 35

36 minutes on the treadmill

Getting close to stalling out on bench. I suspect I'll drop below 6 reps at around 275lbs or so. Then it'll be time to drop back down to 255 and see if I can get the full 4x8.

 

[cbrunny]

Yesterday I did this:

Swim: 2 km
Bike: 90km
Run: 21.1 km

aka a half-ironman.

I'm sore today.

 

[vi edit]

Yesterday I did this:

Swim: 2 km
Bike: 90km
Run: 21.1 km

aka a half-ironman.

I'm sore today.

Nice! I've got a 200 mile relay coming up in 4 weeks. My first leg is the hardest ranked leg on the course with 5 miles of up and down hills. Today I did a 4 mile training loop of the worst hills in the area and hit my goal pace and felt good today. I wasn't at full throttle which was the important part. I've got 12 more miles split between 2 more segments to do after the 1st one. I need to start getting some 2 a days in to prepare for three runs in 24 hours.

 

[cbrunny]

Nice! I've got a 200 mile relay coming up in 4 weeks. My first leg is the hardest ranked leg on the course with 5 miles of up and down hills. Today I did a 4 mile training loop of the worst hills in the area and hit my goal pace and felt good today. I wasn't at full throttle which was the important part. I've got 12 more miles split between 2 more segments to do after the 1st one. I need to start getting some 2 a days in to prepare for three runs in 24 hours.

Is that one of those Ragnar Relays? I just heard that existed last week. Sounds like a really neat event. There's one in my area in the spring but I don't know 11 other runners unfortunately. Sounds like 2 a days will help with recovery between the 10ks. Hope you can bring your foam roller with you that day, and maybe a sleeping bag haha.

 

[vi edit]

I'm in Kentucky. When in Kentucky...Chase Bourbon

https://www.bourbonchase.com/

 

[cbrunny]

I'm in Kentucky. When in Kentucky...Chase Bourbon

https://www.bourbonchase.com/

very cool. Good luck!

I'm thinking about Ironman Louisville as my peak race in 2017. If I choose to, would be my first IM event. Any bourbon there? haha

 

[moonbogg]

OK, So I've been kicking the piss out of my chest, and I like it. I was doing mostly strength training style before with lifting heavy and 3-4 minute rest between sets. Lately I've been doing semi heavy and 6-12 reps, more sets, and 1-2 minute rest. Chest finally feels kind of sort again and I have that nice tight, strong feeling in the muscle after working like this. I'll keep going this way for a while to see how it goes. So far I like it. Did chest yesterday and I got that nice tight, semi sore strong feeling in the muscles right now.
Working this way produces much more of a pump during the workout with lactic acid build up. Muscles actually fatigue more etc. So its different and nice for a change.

 

[SNC]

OK, So I've been kicking the piss out of my chest, and I like it. I was doing mostly strength training style before with lifting heavy and 3-4 minute rest between sets. Lately I've been doing semi heavy and 6-12 reps, more sets, and 1-2 minute rest. Chest finally feels kind of sort again and I have that nice tight, strong feeling in the muscle after working like this. I'll keep going this way for a while to see how it goes. So far I like it. Did chest yesterday and I got that nice tight, semi sore strong feeling in the muscles right now.
Working this way produces much more of a pump during the workout with lactic acid build up. Muscles actually fatigue more etc. So its different and nice for a change.

One thing I found, with myself atleast, is that that does not last long. Last chest day was 290 reps barbell with 200+ pounds 25 reps were 300+, 100 reps 75 pound DB and 90 machine flies 110 pounds . I felt fine the next day, so Ill need to change it up again soon. I'll most likely go back to heavy weight lighter reps for a month and come back to the lighter.