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 Post subject: Fossil's Log
 Post Posted: Tue Aug 05, 2014 11:44 am 

Joined: Sun Aug 03, 2014 6:58 am
Posts: 39
Introduction

Hi all.
Decided to create a log here after years of lurking. I've always enjoyed this forum for the content Ross posts as well as the forums. The wide array of goals, training styles and sports I've seen on this board are really interesting and allow for a unique experience where users can exchange multiple disciplines and philosophies.

I've spent the last couple of years figuring out what works for me and what doesn't.
There was a period of time I was Olympic squatting 2x BW, strict pressing BW almost daily and could hit almost 20 pullups any day of the week.
Fast forward a couple of years: I'm more muscular, less achy but significantly weaker.
In all honesty, the last part isn't really a big deal to me, at the moment.

Previously I kept a log on another forum but decided I needed a new place to call home. I figured RT was the right place since I frequently find myself on the site anyway.

Goals right now are to get stronger and lean out a little.



A little back story, if you want to know why I have a preference for certain lifts:

I was born with a "unique" left hand (I'm actually not sure of the politically correct term for this, but keep reading and you'll understand.)

I was born without much of a thumb on my left hand and an index finger that should have been a thumb. To maximize the functionality of that hand, surgeons removed the left thumb rearranged the structure of my hand, making my left index finger a thumb (basically.) This took place when I was three.

Well, fast forward two decades and some and that arm is still internally rotated from being in a cast and sling for so long. To compound that issue even further, my left lat is truncated, and I suspect some of the muscles that move my left scapula have scar tissue running through them as a result of a heart surgery that was performed shortly after I was born-- they couldn't do open heart surgery because it was too dangerous, so they went in through my left side.

My left elbow has less ROM than the right and I can only use a full grip when pulling things. It's also slightly shorter. I knew this was a problem early on and pretty much accepted that DBs would have to be my go-to tool for my upper body. I have used the barbell off and on, but it usually ends up causing problems sooner or later.

I enjoy lifting and plan to keep doing it as long as I can.
My favorite lifts are 2 DB OHP and the front squat.

If there's anything else you'd like to know, feel free to message me!


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 Post subject: Re: Fossil's Log
 Post Posted: Tue Aug 05, 2014 1:57 pm 

Joined: Sun Aug 03, 2014 6:58 am
Posts: 39
8-5-2014

Donkey Calf Raise:
BW x 10
+
BW Squat:
BW x 10

Front Squat:
95 x 5
135 x 3
165 x 2
185 x 4
185 x 3
185 x 3

Goal is 15 reps in 3 sets.

45° Back Raise:
60 x 10
85 x 10
85 x 10
85 x 10

Goal is 30 reps in 3 sets.

Band Hamstring Curl:
Med. x 50

50 total reps.
No progression scheme on this, just using it to pump blood into the muscle.


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 Post subject: 8-7-2014
 Post Posted: Thu Aug 07, 2014 1:43 pm 

Joined: Sun Aug 03, 2014 6:58 am
Posts: 39
Scapular Wall Slide:
BW x 10

BW Squat:
BW x 10

DB OHP:
15 X 10
20 X 5
30 X 12
30 X 12
30 X 10

Goal is 40 reps in 3 sets.

Squat:
75 x 10
115 x 5
135 x 12
135 x 12
135 x 12

Aiming for 40 in 2 sets of the rows and back raises.

15° Chest Supported DB Row:
20 x 10
40 x 17
40 x 20

45° Back Raise:
35 x 10
65 x 15
65 x 15

Band Hammer Curl:
Med. x 50

Band Tricep Pushdown:
Med. x 50


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 Post subject: 8-10-2014
 Post Posted: Mon Aug 11, 2014 5:46 am 

Joined: Sun Aug 03, 2014 6:58 am
Posts: 39
A one-off/ just-for-fun kind of thing:

DB OHP:
10 x 50

15° Chest Supported DB Row:
20 x 50

DB Goblet Squat:
30 x 30
30 x 20

First time doing goblet squats. Will aim to improve them.

Might use this sort of thing for conditioning. Zero fatigue or DOMS from this.


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 Post subject: 8-11-2014
 Post Posted: Mon Aug 11, 2014 1:13 pm 

Joined: Sun Aug 03, 2014 6:58 am
Posts: 39
Band Chest Flye:
Easy x 10

Scapular Wall Slide:
BW x 10

DB OHP:
20 x 5
30 x 3
35 x 2
42 x 5
42 x 5
42 x 5

Goal is still 15 reps at a given weight.
Upping these next week.

DB Push Press:
35 x 10
40 x 10
42 x 8
35 x 10

DB OHP:
30 x 12

I've been wanting to try a "one movement pattern a day" kind of thing for a while.
This was really entertaining.
And getting a pump is cool.

Goal is 75 reps, including warm-ups. 15 at a given weight and the other 50+ reps of assistance.

Movement patterns are anything I feel like after the main stuff (OHP, Front Squats, DB Incline Rows and Back Raises.)
When I stop progressing, I rotate to something else.
So, if I was stuck on strict DB presses I'd move to push presses or DB jerks or some overload movement.

Definitely more variation than I've ever had in a program.

Also, it's probably blasphemy on this site, but I don't do pull-ups/chin-ups in any form. I could hit 20 reps any time I walked up to the pull-up bar and felt the movement had stopped being useful to me. My back has responded much better to rowing movements. I still think pull-ups/chins are great... I just don't do them.


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 Post subject: 8-12-2014
 Post Posted: Tue Aug 12, 2014 12:25 pm 

Joined: Sun Aug 03, 2014 6:58 am
Posts: 39
Donkey Calf Raise:
BW x 10
+
BW Squat:
BW x 10

Front Squat:
95 x 5
135 x 3
155 x 2
185 x 4
185 x 4
185 x 3
155 x 3
155 x 3
135 x 3

The back-off sets were just trying to find a "comfortable" rack position--just working on technique. I've had bruises on my collarbones for the last 3+ years...
(Found out why-- I crank my elbows way too far under the bar before walking out.)

Squat:
135 x 10
155 x 10
135 x 10

Wanted to go heavier but I wasn't too happy with the set at 155 x 10...
Just bending the knees is the best cue for me. My mobility is good and my levers are such that sitting back, spreading the knees and focusing only on the heels messes everything up and often times causes knee pain. Especially the "knees out" cue.
Both front and back squats look wayyyyy better by just bending the knees. Nothing else.
Sounds really dumb but Google "how to squat" and then tell me how many times you see "just bend the knees."

Goblet Squat:
40 x 15

(No Olympic lifting shoes for the Goblet squats.)


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 Post subject: 8-13-2014
 Post Posted: Wed Aug 13, 2014 1:36 pm 

Joined: Sun Aug 03, 2014 6:58 am
Posts: 39
In the last year or so, I've become a firm believer in arm work, but this is the first time I've had a dedicated "arm day."

Thick DB Curl (Supinating):
15 x 10
20 x 10
25 x 8

Thick DB Hammer Curl:
25 x 8
25 x 6

Hammer Curl:
25 x 10

Don't care for the thick dumbbells. Mine are just pipe so they're really slick, even with chalk. I remember why I don't use them very often. They'd be great for preacher curls, though.

Band OH Tricep Extension:
Med x 25
Hard x 15

Single-Arm Reverse Grip Pushdown:
Med. x 10

Just gonna go ahead and say it: arm days are awesome.


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 Post subject: 8-14-2014
 Post Posted: Thu Aug 14, 2014 11:48 am 

Joined: Sun Aug 03, 2014 6:58 am
Posts: 39
15° Reverse Fly:
10 x 10

Scapular Wall Slide:
BW x 10

15° Chest Supported DB Row:
25 x 10
40 x 5
50 x 10
50 x 10
50 x 10

Aim is 30 reps in 3 sets on the incline rows and back raises.

Thick DB Rows:
30 x 15
35 x 15

The thick DBs are good for pulling movements and might be fun for DB clean and press or something but they aren't great for curls. At all.

I really hope I see some progress on this program. Completely opposite of anything I've done before. Frequency is all the rage and I've always been a supporter of the "2-3x a week per muscle group" camp but I got sort of sick of it.
It certainly didn't help that I did almost nothing but the basic lifts and never included variation.


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 Post subject: 8-15-2014
 Post Posted: Fri Aug 15, 2014 12:35 pm 

Joined: Sun Aug 03, 2014 6:58 am
Posts: 39
Ran a steadicam for a little while yesterday so I have some interesting upper body DOMS, lol.

Anyway...

Donkey Calf Raise:
BW x 10

Single-Leg RDL:
BW x 10 L/R

45° Back Raise:
40 x 10
65 x 5
85 x 10
85 x 10
85 x 11

I'd prefer to do these with me feet externally rotated, but my right hip flexor pops when I do them that way. No pain, but I don't really like the way it sounds. I'm much stronger this way, though.

Single-Leg 45° Back Raise:
BW+10 x 10 L/R
BW+10 x 10 L/R

More difficult than I expected.
Glad I kept the weight conservative.

DB RDL:
40 x 10

It's kind of fun to just experiment and try out different lifts.


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 Post subject: 8-18-2014
 Post Posted: Mon Aug 18, 2014 11:32 am 

Joined: Sun Aug 03, 2014 6:58 am
Posts: 39
Band Chest Flye:
Easy x 10

Scapular Wall Slide:
BW x 10

DB OHP:
25 x 5
30 x 3
35 x 2
45 x 4
45 x 4
45 x 3

Pointing my feet forward has really helped with form-- it's easier to lay back if you give your hips room to do so. Feet forward also makes the thoracic spine move instead of the low back. Video confirms this.

DB Push Press:
40 x 10
45 x 6

DB OHP Lockouts:
45 x 5

It's hard to gauge how much the elbow is bending. The lockout ROM basically starts where the leg drive on a push press ends. Might as well do push presses, lol.

Alternating DB OHP:
30 x 10 L/R

I don't do these in the "see-saw" fashion, meaning that I don't lean from side to side.

Landmine Press:
Bar+15 x 15
Bar+25 x 10

I'm not a huge fan of these. They might make the rotation every once in a while. I do like the 2 arm/2 barbell version, though.


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