alphaGeek's training log - Page 2

alphaGeek · 02-26-2008, 05:33 AM

I learned something today... Don't burn out quads if you want to calf-press on the leg press machine. I have never encountered that before as I have pretty strong legs... but in taking things to a new level I could not press the 810 again so I could calf-press...

Leg Press
540 x 10
630 x 8
720 x 6
810 x 4

Calf Raise
90 x 10
180 x 8
270 x 6
320 x 4

Hamstring Curl
180 x 10
210 x 8
225 x 6
240 x 3

Kickback Machine
150 x 10
170 x 8
190 x 6
205 x 4

Leg Extension
225 x 10
240 x 8
255 x 6
267.5 x 4

In at 5:35 and out at 6:22. 45-75 seconds between sets.

OK, I need some feedback on my leg workout. I have a whole bunch of "dumb-ass" strength in my legs... I'm genetically gifted there. I also have a lower back that gives me fits when I squat or dead (so I leg press with the support.) Any ideas on the leg workout???

-aG

C. Smith · 02-26-2008, 06:34 AM

Quote:

Originally Posted by alphaGeek

I also have a lower back that gives me fits when I squat or dead (so I leg press with the support.) Any ideas on the leg workout???

Does it bother you with all squats, or just back squats? (ie: have you done fronts, zerchers, overheads, etc...?)

alphaGeek · 02-26-2008, 06:47 AM

Quote:

Originally Posted by C. Smith

Does it bother you with all squats, or just back squats? (ie: have you done fronts, zerchers, overheads, etc...?)

It has been 3 years since I did any type of sqat. As I approached parallel my erectors would begin hurting & spasm the next few days (the not-good pain.)

I'll revisit the squat this Saturday and see how my back has held up (Triv can spot me.

) I had forgotten the front squat -- and I was unaware of the zercher. how does the weight align on the back? Looks like it might use the abs to transfer the weight to the lower body... making it less painful on my lower back.

C. Smith · 02-26-2008, 07:09 AM

I haven't back squatted since 1997 due to L4-L5-S1 issues. I have zerchered or fronted with no back issues. Here are a couple of my vids...

YouTube - Front Squat 530x1 - Craig Smith

YouTube - Zercher Squat 605x1 - Craig Smith

trivial · 02-26-2008, 07:44 AM

Quote:

Originally Posted by *Bunny*

give the 6 ft red head a big hug for me

He did too! Lol, came in the kitchen, swooped me up in his arms and my back went SNAP, CRACKLE, POP!

Lol, it was fun.

*Bunny* · 02-26-2008, 08:10 AM

Quote:

Originally Posted by trivial

He did too! Lol, came in the kitchen, swooped me up in his arms and my back went SNAP, CRACKLE, POP!

Lol, it was fun.

LOL Lucky! I need to be CRACKED! Emailed ya

Big Sky Guy · 02-26-2008, 08:38 AM

Joe- try the front squat...much more about core/abs than erectors.

Zerchers are much the same.

Sarge · 02-29-2008, 02:34 PM

whoa, as i read down your DB bench workouts kept adding 10lb (20 total) to the DB's... I was wondering how high you were going lol

Great work!

alphaGeek · 05-06-2008, 10:01 PM

Well... many things going on w/work and all and some things have to give. My workouts didn't but the posts did.

Here are my most recent workouts:

Chest & Back Workout:

Hammer Incline Press: 90x1, 180x8, 270x6, 360x3
Superset the press with pushups, 10, 10, 7 & 6 respectively

Cable Row: 100x10, 130x8, 170x6, 230x4

Hammer Wide Press: 90x10, 180x8, 270x6, 360x3
Superset the press with pushups, 8,8,5 & 0 respectively

Hammer Row Machine: 180x10, 270x8, 360x5x2, 410x3

The supersets were Triv's trainers idea (for her) and I adopted. Short break between sets (45-60 seconds.) Kicked my butt! I can really feel it in my chest!

Biceps, Triceps & Shoulder workout:

Cable Biceps Curl (single arm): 40x10, 60x8, 80x6, 90x4 & 90x3
Triceps Pushdown: 100x10, 160x8, 190x6, 240x3 & 240x4
Side Raise: 10x10, 15x8, 20x6, 25x6
Cable Biceps Curl (both arms): 60x10, 90x8, 120x6, 130x4
Skull Crusher: 65x10, 85x8, 105x6, 115x2
Front Raise: 10x10, 15x8, 20x6, 30x4

Leg Workout:
Leg Extensions: 165x10, 210x8, 255x6, 255x6
Seated Calf Raise: 90x10, 180x8, 270x6, 320x4
Seated Hamstring Curl: 180x10, 210x8, 240x6, 255x3
Leg Press (1-Leg): 185x10, 225x8, 265x6, 305x4
Toe Press (1-Leg): 245x10, 305x8, 345x6, 365x4
Glute Kickback machine: 205x10x6

To support Triv I have been eating much cleaner w/very little junk. I do occasionally like the occasional Moe's Billie Baru (nachos w/triple steak) but that's about it!

Nice to be back... will post more often...

-aG

trivial · 05-06-2008, 10:04 PM

alphaGeek · 05-07-2008, 10:26 PM

Leg day...

Seated Calf Raise: 90x10x2, 180x8x2, 270x6x2
Leg Press: 450x10x2, 540x8x2, 720x4x2
Toe Press: 720x10x2, 810x8x2, 900x6x2
Seated Ham Curl: 180x10x2, 225x8x2

At that point I was hit the lactic acid thresh hold... something I'm not used to. Triv was done by that point so I called it a night.

-aG

Big Sky Guy · 05-10-2008, 01:20 AM

Quote:

Originally Posted by alphaGeek

At that point I was hit the lactic acid thresh hold... something I'm not used to.

-aG

That's a good place to be!

alphaGeek · 05-20-2008, 03:36 PM

Triv's much better at keeping her log up to date... but then again she's not bringing a hosptial from the late-90's to the mid-2000's (12-month uplift crammed into 3-months)

Flat Bench. I am supersetting pushups with the flat bench and it's kicking my butt... but I like teh results !!!

95x10, 20 PU
95x10, 10 PU
135x8, 5 PU
135x8, 7 PU
195x6, 10 PU
195x6, 10 PU

Cable Row (Wide)

120x10x2
170x8x2
230x4x2

Wide Bench
135x10x2
185x8x2
275x6x2

Iso Lat Row
180x10x2
270x8x2
360x4x2

-aG

alphaGeek · 05-20-2008, 03:40 PM

Triv & I went out last night yet we forced a workout today... the jager bombs must be purged!!!

Nose Crusher
65x10x2
85x8x2
105x6x2

Shoulder Press (Smith)
135x10x2
185x8x2
205x6x2

Bicep cable curl (single arm)
40x10x2
70x8x2
90x4
90x2

Tricep Cable pushdown (with rope)
90x10x2
140x8x2
180x4x2

Front Raise
15x10x2
20x8x2
30x4x1

and so ends the weekend...

alphaGeek · 05-20-2008, 03:44 PM

Seated Calf Press
90x12x2
180x8x2
270x6x2

1-Legged Leg Press
145x12x2
205x8x2
305x2x2

Smith Lunge
90x12x2
170x8x2
190x6x2

1-Legged Toe Press
165x12x2
245x8x2
305x6
306x4

Seated Leg Curl
135x12x2
180x8x2
210x4x2

02-29-2008, 02:34 PM	#33 (permalink)
Sarge Goal Setting Join Date: Feb 2007 Location: Northly Posts: 4,115 Rep Power: 43033	whoa, as i read down your DB bench workouts kept adding 10lb (20 total) to the DB's... I was wondering how high you were going lol Great work! __________________ APT Pro Gear 'All that we are is a result of what we have thought...' - Buddha

05-06-2008, 10:01 PM	#34 (permalink)
alphaGeek Following my bliss Join Date: Feb 2008 Posts: 366 Rep Power: 33221	Finally back (after my hiatus) still going STRONG Well... many things going on w/work and all and some things have to give. My workouts didn't but the posts did. Here are my most recent workouts: Chest & Back Workout: Hammer Incline Press: 90x1, 180x8, 270x6, 360x3 Superset the press with pushups, 10, 10, 7 & 6 respectively Cable Row: 100x10, 130x8, 170x6, 230x4 Hammer Wide Press: 90x10, 180x8, 270x6, 360x3 Superset the press with pushups, 8,8,5 & 0 respectively Hammer Row Machine: 180x10, 270x8, 360x5x2, 410x3 The supersets were Triv's trainers idea (for her) and I adopted. Short break between sets (45-60 seconds.) Kicked my butt! I can really feel it in my chest! Biceps, Triceps & Shoulder workout: Cable Biceps Curl (single arm): 40x10, 60x8, 80x6, 90x4 & 90x3 Triceps Pushdown: 100x10, 160x8, 190x6, 240x3 & 240x4 Side Raise: 10x10, 15x8, 20x6, 25x6 Cable Biceps Curl (both arms): 60x10, 90x8, 120x6, 130x4 Skull Crusher: 65x10, 85x8, 105x6, 115x2 Front Raise: 10x10, 15x8, 20x6, 30x4 Leg Workout: Leg Extensions: 165x10, 210x8, 255x6, 255x6 Seated Calf Raise: 90x10, 180x8, 270x6, 320x4 Seated Hamstring Curl: 180x10, 210x8, 240x6, 255x3 Leg Press (1-Leg): 185x10, 225x8, 265x6, 305x4 Toe Press (1-Leg): 245x10, 305x8, 345x6, 365x4 Glute Kickback machine: 205x10x6 To support Triv I have been eating much cleaner w/very little junk. I do occasionally like the occasional Moe's Billie Baru (nachos w/triple steak) but that's about it! Nice to be back... will post more often... -aG __________________ "Consistency requires you to be as ignorant today as you were a year ago." -- Bernard Berenson

05-06-2008, 10:04 PM	#35 (permalink)
trivial heart like a maniac Join Date: Feb 2007 Location: Clearwater, FL Posts: 4,959 Rep Power: 313794	__________________ Funny bodybuilding tees, tanks and hoodies at www.wittystees.com Triv's Photo Album Bio First Comp Pics Fluffy Pics My New Log

05-07-2008, 10:26 PM	#36 (permalink)
alphaGeek Following my bliss Join Date: Feb 2008 Posts: 366 Rep Power: 33221	Workout for 07 May 08 Leg day... Seated Calf Raise: 90x10x2, 180x8x2, 270x6x2 Leg Press: 450x10x2, 540x8x2, 720x4x2 Toe Press: 720x10x2, 810x8x2, 900x6x2 Seated Ham Curl: 180x10x2, 225x8x2 At that point I was hit the lactic acid thresh hold... something I'm not used to. Triv was done by that point so I called it a night. -aG __________________ "Consistency requires you to be as ignorant today as you were a year ago." -- Bernard Berenson

05-20-2008, 03:36 PM	#38 (permalink)
alphaGeek Following my bliss Join Date: Feb 2008 Posts: 366 Rep Power: 33221	Chest & Back, 5/19 Triv's much better at keeping her log up to date... but then again she's not bringing a hosptial from the late-90's to the mid-2000's (12-month uplift crammed into 3-months) Flat Bench. I am supersetting pushups with the flat bench and it's kicking my butt... but I like teh results !!! 95x10, 20 PU 95x10, 10 PU 135x8, 5 PU 135x8, 7 PU 195x6, 10 PU 195x6, 10 PU Cable Row (Wide) 120x10x2 170x8x2 230x4x2 Wide Bench 135x10x2 185x8x2 275x6x2 Iso Lat Row 180x10x2 270x8x2 360x4x2 -aG __________________ "Consistency requires you to be as ignorant today as you were a year ago." -- Bernard Berenson

02-26-2008, 07:09 AM	#29 (permalink)
C. Smith Join Date: Feb 2007 Location: Dayton, Oh Posts: 605 Rep Power: 17386	I haven't back squatted since 1997 due to L4-L5-S1 issues. I have zerchered or fronted with no back issues. Here are a couple of my vids... YouTube - Front Squat 530x1 - Craig Smith YouTube - Zercher Squat 605x1 - Craig Smith

02-26-2008, 08:38 AM	#32 (permalink)
Big Sky Guy Join Date: Feb 2002 Location: MT Posts: 2,692 Rep Power: 311494	Joe- try the front squat...much more about core/abs than erectors. Zerchers are much the same.

05-20-2008, 03:40 PM	#39 (permalink)
alphaGeek Following my bliss Join Date: Feb 2008 Posts: 366 Rep Power: 33221	Bi's, Tri's & Shoulders, 5/18 Triv & I went out last night yet we forced a workout today... the jager bombs must be purged!!! Nose Crusher 65x10x2 85x8x2 105x6x2 Shoulder Press (Smith) 135x10x2 185x8x2 205x6x2 Bicep cable curl (single arm) 40x10x2 70x8x2 90x4 90x2 Tricep Cable pushdown (with rope) 90x10x2 140x8x2 180x4x2 Front Raise 15x10x2 20x8x2 30x4x1 and so ends the weekend... __________________ "Consistency requires you to be as ignorant today as you were a year ago." -- Bernard Berenson Last edited by alphaGeek; 05-20-2008 at 04:11 PM..

05-20-2008, 03:44 PM	#40 (permalink)
alphaGeek Following my bliss Join Date: Feb 2008 Posts: 366 Rep Power: 33221	Leg Day, 5/15 Seated Calf Press 90x12x2 180x8x2 270x6x2 1-Legged Leg Press 145x12x2 205x8x2 305x2x2 Smith Lunge 90x12x2 170x8x2 190x6x2 1-Legged Toe Press 165x12x2 245x8x2 305x6 306x4 Seated Leg Curl 135x12x2 180x8x2 210x4x2 __________________ "Consistency requires you to be as ignorant today as you were a year ago." -- Bernard Berenson

05-20-2008, 03:50 PM	#41 (permalink)
alphaGeek Following my bliss Join Date: Feb 2008 Posts: 366 Rep Power: 33221	Chest & Back day, 5/13