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Tommi
Groupie Joined: 8/10/10 Location: United States Status: Offline Points: 74 |
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Posted: 1/10/11 at 2:35pm |
I'm in between lifting programs right now so it's not set in stone until I start up my next one, which should be soon. It's monday, which is always the start of my schedule (I don't rotate days) so I figure it's a good place to start .. I'm 5' 7" and my current lifting max's are:
Squat; 405... DL; 405... BP; 265... Please feel free to comment on any of my workouts or throw some input at me. Let's begin. Monday 01/10/11- Leg Day: Weight; 168 Box Squats: (unequipped to parallel) 2x15 w/ 135# (close stance/wide stance) 1x6 w/ 185# 1x6 w/ 205# 1x4 w/ 225# 1x4 w/ 265# 1x3 w/ 295# 1x3 w/ 315# 1x2 w/ 365# (I wanted one more set but I was pushed on time ) Supersets; Standing Calf Raises/ Sled Presses (burnout): c.r. 4x15 w/ 180# s.p. 4x12 w/ 180# Seated Glute/Ham Curls: 1x15 w/ 100# |
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Tommi.Kitchens.
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Tommi
Groupie Joined: 8/10/10 Location: United States Status: Offline Points: 74 |
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Tuesday 01/11/11- Arm Day: Weight; 168
Superset 1: (no rest) Hammer Curls/ Bodyweight Dips h.c. 4x12 w/ 35# dips 3x15 Superset 2: (no rest) Barbell Curl/ Cable Pressdown b.c. 4x12 w/ 60# c.p. 3x12 w/ 65 (resistance level, not poundage) Superset 3: (no rest) Barbell Preacher Curls/ Skull Crushes p.c. 3x12 w/ 50# s.c. 3x12 w/ 60# Superset 4: (no rest) Concentration Curls/ Reverse-Grip 1Arm Pulldown c.c. 3x12 w/ 25# c.p. 3x15 w/ 20 (resistance level, not poundage) after my workout my arms measured 16 3/8" |
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Tommi.Kitchens.
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Tommi
Groupie Joined: 8/10/10 Location: United States Status: Offline Points: 74 |
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Wednesday 01/12/11- Mix Day: Weight; 168
MORNING: 1.5 mile run: 14:15 EVENING: Superset 1: (no rest) Wide Grip Bench Press/ Close-Grip Lat Pulldown b.p. 3x12 w/ 135 l.p. 3x12 w. 75 (neutral grip attachment) Superset 2: (no rest) Laying Dumbbell Presses/ Wide-Grip Lat Pulldown d.p. 1x12 w/ 70# 2x8 w/ 70# l.p. 3x12 w/ 55 (long bar attachment) Stiff-Legged Deadlift: (lockouts, below the knee on smith machine) 2x12 w/ 180# Seated Rows: 2x15 w/ 80# Power Tumbling: 2 hrs. (worked double fronts, front punch, back tuck) |
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Tommi.Kitchens.
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Tommi
Groupie Joined: 8/10/10 Location: United States Status: Offline Points: 74 |
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Tuesday 01/18/11- Max Bench Board Press: Setsx3 w/ 185, 205, 225 x1 w/ 245, 265
Lying B. Tri Ext: 6x10 w/ 70# (ez bar)
Tri Push-Downs: 3x10 w/ 60# (cable, true weight, not zero tension)
1 Arm Alt. D. Press: 3x15 w/ 45# dumbell |
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Tommi.Kitchens.
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Tommi
Groupie Joined: 8/10/10 Location: United States Status: Offline Points: 74 |
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Wednesday 01/19/11- Dynamic Leg
Box Squats: 10x2 w/ 205# (50% 1RM) Glute Ham Raises: 3x5 bodyweight 1-Legged Squats: 4x10 w/ 90# (smith machine) Dumbbell Rows: 4x6 w/ 85# Barbell Shrugs: 3x15 w/ 90# |
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Tommi.Kitchens.
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Joel Sim
Senior Member Joined: 9/26/07 Status: Offline Points: 560 |
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Nice work! I have a question. It seems you have easy access to an ample amount of free weights so what benefit pushes you to use the smith machine for single leg squats? Don't you lose out on the extra work to stabilize yourself & maintain balance? |
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Tommi
Groupie Joined: 8/10/10 Location: United States Status: Offline Points: 74 |
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When you use the smith machine and put your off foot up on a bench or box behind you when you squat down on the one leg it puts all the weight down through your leg (obviously) and stabilizing muscle on that side. Your other leg is your balance and at the very bottom of the movement it puts a good stretch in the elevated leg through the entire quad and gives a pretty good burn. It's a supplementary lift, so the extra effort is good, not bad. I prefer smith machine because I can use a different kind of load stress. Without it I do them between two different height boxes holding dumbbells. I would never, on the that same note, use a smith machine for a main lift, i.e. normal or box squats. |
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Tommi.Kitchens.
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Tommi
Groupie Joined: 8/10/10 Location: United States Status: Offline Points: 74 |
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Thursday 01/20/11- Dynamic Bench Day Bench Press: 10x3 w/ 160# (60% 1RM) (3 different grips)
Lying D. Tri Ext.: 4x8 w/ 25#
D. Side Raises: 3x10 w/ 25#
Bent Side Raises: 3x10 w/ 25# |
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Tommi.Kitchens.
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Joel Sim
Senior Member Joined: 9/26/07 Status: Offline Points: 560 |
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Okay. Wouldn't holding dumbells or having a free bar across your shoulders (w/ the static leg still elevated on a bench or box) require more work to balance and stabilize than being in a smith machine where you don't have to worry about falling forward, back or side to side? Or b/c it's an supp lift it's not where you want to stress your CNS? |
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