What did you do to exercise today?

[titsonritz]

Besides deadlifts, back extensions and good mornings, what type of lower back exercises are you doing? I need some isolation exercises for spinal erectors.

Superman Raises

 

[titsonritz]

Here is the initial muscle group schedule I will try out for April. The majority of tonnage will likely occur on quad and hamstring days. There will be some overlap but hopefully not enough to inhibit recovery.

Day 1: Quads and chest.

Day 2: Calves and Upper back.

Day 3: Hams, glutes and lower back.

Day 4: Smaller muscle groups.

Day 5: Rinse and repeat.

Don't forget your core. Planks

 

[arakboss]

Don't forget your core. Planks

Planks are a good idea. I will have to figure out a tonnage equivalent for them.

 

[titsonritz]

Planks are a good idea. I will have to figure out a tonnage equivalent for them.

It's an isometric exercise, not every thing has to be about tonnage. I like mixing isometrics into my work out along with dynamic stretching and resistance training. Wall sits will shred your legs.

 

[arakboss]

It's an isometric exercise, not every thing has to be about tonnage. I like mixing isometrics into my work out along with dynamic stretching and resistance training. Wall sits will shred your legs.

I agree except my motto for April will be, "If it's worth doing, it's worth counting."

According to Google a typical person is supporting 65 to 75% of their body weight during a plank. I will figure out a fair time period that will count as a rep based on how many push ups I can do in a given time period.

I won't be counting stretching and I also agree that wall sits really work over the legs.

 

[arakboss]

I agree except my motto for April will be, "If it's worth doing, it's worth counting."

According to Google a typical person is supporting 65 to 75% of their body weight during a plank. I will figure out a fair time period that will count as a rep based on how many push ups I can do in a given time period.

I won't be counting stretching and I also agree that wall sits really work over the legs.

Held plank for 1min 12sec before failure.

Did 24 push ups, before failure, in 35sec.

Based on those numbers I am going to count every 3 seconds of plank time as one rep, for tonnage purposes. I will multiply the 3sec x 60% of body weight to get tonnage number.

72sec of plank time would have counted as 24 reps.

In addition to plank, I am going to do some weighted Russian Twists using a weight plate.

View: https://youtu.be/WRQsYOvslrU?feature=shared


Both of these exercises will be easily done as secondary exercises next to machine or bench. Both should help strengthen core.


Edit: This suggestion was to count each second as a rep. That seemed a little too generous to me. Comparing my exertion from holding plank to doing a pushup, 3sec as plank rep seems more reasonable. If I find that holding a plank becomes much easier to do compared to push ups, I will adjust the time as a rep.

 

[arakboss]

Another type of exercise I will determine an equivalent rep for are loaded carries. The area I will be doing these in has a 30ft runway. Whether I am doing farmers walk, suitcase carry or trap bar walk, I will count every 30ft traveled as a rep. Then multiply reps x weight carried (I won't count body weight on loaded carry exercises).

The loaded carries will be a good secondary exercise to pair up with squats or deadifts as the 30ft runway is located right near squat cages. It's an area that doesn't get much use.

I will give him two reps for that carry.

View: https://youtube.com/shorts/LKMGYIUhdyA?feature=shared

 

[arakboss]

Speaking of trap bar. I think I will try it for some of my deadlift sets. It may help steer me to use more of my legs and less of my back.

View: https://youtu.be/TU2xZ7s4jus?feature=shared

 

[arakboss]

Friday
Went to gym, did Dead Lifts. My current max (1 rep that's all I can do) is equal to my body weight.
Did Lat Pull downs, on a machine.

I mentioned somewhere I am following Mark Rippetoe this year

This video has links to others of his
He has books and a blog.
http://startingstrength.com/


I also use a step counter. Unless I specifically set out to walk, I am at 5k steps / day.
About half of recommended levels.
I get about 4k steps in a half hour-ish walk. Which if the weather is OK I can do on my lunch.
(office clothes limit what I can do)

It's about 9:30 and I have been at my desk for about an hour and a half.
I anticipate about 10 hours of sitting today.


Sunday I anticipate 4 hours of standing on gravel, while shooting. Then lots of couch sitting.

I am doing my one rep max deadlift test tomorrow. I am going to try this technique during my warm ups. Then do my backwrecker method for the test weight.

 

[arakboss]

Heavy resistance training is a great way to get your blood pressure up, way up. Explains why my face turns beat red during heavy lifts.

"The greatest peak pressures occurred during the double-leg press where the mean value for the group was 320/250 mmHg, with pressures in one subject exceeding 480/350 mmHg."

Source: https://pubmed.ncbi.nlm.nih.gov/3980383/

 

[arakboss]

I am doing my one rep max deadlift test tomorrow. I am going to try this technique during my warm ups. Then do my backwrecker method for the test weight.

I had an executive meeting with me, myself and I, early this morning. We decided to be happy with 355lb deadlift, we got last Saturday. The risk/reward ratio doesn't favor trying gain 5lbs in the one rep max numbers.

Today was suppose to be my off day but I am going to go in today and do a Day #4 workout.

Tomorrow I am turning the big 54 and will take the day off. Saturday and Sunday will be crazy busy gym days.

 

[arakboss]

Day #4 workout

Assisted pull ups 75lbs assist

17
15
11

Total weight = 7750lbs

Assisted dips 75lbs assist

16
15
9

Total weight = 6800lbs

Trap Bar farmers walk at 130lbs (30ft = 1 rep).

6
5
4

Total weight 1950lbs



Dumbbell concentration curls 30lb db

13 left
14 right
9 left
10 right
10 left
11 right

Total weight 2010lbs

Overhead barbell press at 65lbs

15
11
9

Total weight = 2275lbs

Bilat arm curl machine at 70lbs

15
7
9

Total weight = 2170lbs


Bent over dumbbell rows at 40lbs

16 right
15 left
15 right
13 left
13 right
13 left

Total weight = 3400lbs

Back extensions 60% bw +25lb plate

11
8
8

Total weight = 4464lbs

Ab machine at 70lbs

14
10
5

Total weight = 2030lbs


Total combined weight 33,029 pounds

 

[arakboss]

Day #4 workout

Assisted pull ups 75lbs assist

17
15
11

Total weight = 7750lbs

Assisted dips 75lbs assist

16
15
9

Total weight = 6800lbs

Trap Bar farmers walk at 130lbs (30ft = 1 rep).

6
5
4

Total weight 1950lbs



Dumbbell concentration curls 30lb db

13 left
14 right
9 left
10 right
10 left
11 right

Total weight 2010lbs

Overhead barbell press at 65lbs

15
11
9

Total weight = 2275lbs

Bilat arm curl machine at 70lbs

15
7
9

Total weight = 2170lbs


Bent over dumbbell rows at 40lbs

16 right
15 left
15 right
13 left
13 right
13 left

Total weight = 3400lbs

Back extensions 60% bw +25lb plate

11
8
8

Total weight = 4464lbs

Ab machine at 70lbs

14
10
5

Total weight = 2030lbs


Total combined weight 33,029 pounds


View attachment 2058933

Day #4s are going to be the hardest days to accumulate tonnage as there are not really any big lifts. I was able to get in 33,000 lbs in about 1.5hrs

Day #1, 2 and 3 should be easy.

My abs and lower back are probably going to ache in a day or two.

 

[AshWilliams]

Day #4s are going to be the hardest days to accumulate tonnage as there are not really any big lifts. I was able to get in 33,000 lbs in about 1.5hrs

Day #1, 2 and 3 should be easy.

My abs and lower back are probably going to ache in a day or two.

Sounds like you've dropped the body recomposition project and shifted to seeing how much cumulative tonnage you can lift?

 

[arakboss]

Sounds like you've dropped the body recomposition project and shifted to seeing how much cumulative tonnage you can lift?

More tonnage via higher rep sets, should help with recomp. It should burn more calories, increase muscular endurance and hopefully add a few ounces of muscle mass. Unfortunately the significant strength I have added in bench press, squat and deadlift, has not contributed to any visual recomp improvements. April will kickstart the recomp process.

 

[arakboss]

I don't know if he gained any muscle but his 90 day recomp results were impressive.

View: https://youtu.be/5ZsrYcX6W_w?feature=shared

 

[AshWilliams]

I don't know if he gained any muscle but his 90 day recomp results were impressive.

View: https://youtu.be/5ZsrYcX6W_w?feature=shared

He stressed diet immediately including meal planning, monitoring caloric intake, and counting macros. It also looks like he was on a classic "bro split" for workouts and took all the standard supplements.

Nothing revelatory here; just discipline and consistency.

 

[arakboss]

It's a rest day for me today but I might go in later to check out the evening population and plan out my exercises for #1, #2 and #3 days.

For sure bench press and barbell squats will be in #1 days. Leg presses and probably hack squats will be a staple as well. Variations of dumbbell presses and flys will be included for chest.

For #2 days it will take some more effort as I haven't really spent much time on back or calves.

For #3 days I will do some types of deadlift variations, leg curls and glute kickbacks. Then I'll throw in some oddball exercises like cable kickbacks, hip thrust or glute bridges. Not sure yet what all I will do for lower back?

Looking forward to accumulating 100k total pounds of tonnage this Sat & Sun.

 

[arakboss]

DOMS is just starting to kick in on lower back, lats, traps and arms, from yesterday's workout. The pain should be peaking just in time for tomorrow's big workout. Abs are pain free so far.

 

[arakboss]

Tomorrow I will be making two trips to the gym.

This is my planned line up for first trip.

Squat + planks
Bench press + leg extensions
Leg press + dumbbell flys flat bench
Dumbbell press inclined bench + goblet squat
Hack squat + push ups
Decline chest press + dumbbell rows.

Second trip will involve some lighter fare, probably cable work and more core exercises.

Still working on Sunday's program.