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Thread: RB34 Training Journal

  1. #371
    Administrator Angela Coon's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Several reasons why:

    1: Alot of the second hand stuff isn't good quality. I want my wife and kid to use good stuff.

    2: I'm looking at this as an investment. Very similar to how I looked at my sports betting. Many of my friends want to hop on board but they never want to invest $5000+ on their bets.

    3: I'm not using my money - using my sports betting winnings.


    I have no doubt you can get results with much cheaper equipment but you also gotta make sure the wife likes the equipment and feels comfortable training on it etc. One of the reasons for the bumper plates is because of my wife.
    \

    Every piece of equipment I have ever purchased including the bike I created the bike workout on has been a game changer. If you have the space and ability to do this I would not hesitate for one second. If you spend lots of time training you will never look back I promise you this.

    And I would make the space as fabulous as you are able so you want to be there and your kid does and your wife does too.

    It's an investment into yourself and your family at the very minimum.

  2. #372
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Strongly thinking about investing in a home gym for myself and my wife. Looking to probably spend somewhere between $4000-5000. Below is the items I'm looking to purchase. 600lbs of bumper plates is where I'm leaning. I'm sure I could get some of these items cheaper if I decided to shop around but it's easier just to order everything from the same place and be done.

    https://www.roguefitness.com/rogue-r...wer-rack-color

    https://www.roguefitness.com/sp3358-...r-monster-lite

    https://www.roguefitness.com/xm-43m-...ip-crossmember

    https://www.roguefitness.com/rogue-adjustable-bench-2-0

    https://www.roguefitness.com/stainless-steel-ohio-bar

    https://www.roguefitness.com/rogue-competition-plates
    Hmm, Ive been thinking about buying a few things for my weight training classes at my school. Im use my class budget from my job. Ill let the kids use it, but ofcourse its for me.

  3. #373
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by Chris6878 View Post
    Hmm, Ive been thinking about buying a few things for my weight training classes at my school. Im use my class budget from my job. Ill let the kids use it, but ofcourse its for me.
    What you plan on buying?

  4. #374
    Member Chris6878's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    What you plan on buying?
    Not much. Just need a new bar and rubber weights. The room is small. Id like to have the raggedy Smith machine removed ans replaced with a rack.

  5. #375
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by Chris6878 View Post
    Not much. Just need a new bar and rubber weights. The room is small. Id like to have the raggedy Smith machine removed ans replaced with a rack.
    How much you willing to spend?

  6. #376

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    How much you willing to spend?
    I spent less than $1,000 on my stuff.

    I bought a new but cheap rack and bench. Cheap bumpers, used weights. I can do Oly lifts I desired.

  7. #377
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Well it’s time to update this thing!!!! It’s been hard to touch this journal because I haven’t been able to sprint and can’t compete this season. I’m an all in type of guy and once I put my mind to do something I want to do it. I had my mind set and ready to compete this year and once I came to the conclusion that I wouldn’t be competing I needed some time to clear my head.

    Here’s the breakdown of the past few months.

    I had to pack it in mainly because the plantar fasciitis in both feet and to a lesser degree the lower hamstring tendon issues in both hamstrings. I have no idea how the hamstring came about since they popped up on my first day of training in the warmup. I think the foot issues came about from very poor training shoes in those first two months. It’s been three months of no running nor jumping and the right foot feels better but the left foot is still a problem. I’m sure I made the correct decision in not competing this year because things would have only gotten worst. The past three months have been mainly strength training – I tried a month of incline walking and elliptical but it seem to bother my feet.

    First month of training: Was able to train around the injuries etc. I got the work in.

    Second month of training: my wife started giving me massages on both legs a couple times a week and it actually helped my hamstrings. Another month training through injuries but I got the work done.

    Third month of training: I felt great!!! Each week I had sprint prs on the track! I was excited for the upcoming months – thought I finally had things on the right track. WRONG!!!

    Fourth month of training: The hamstring tendon flared up again coming off the deload while warming up. SMH!! I decided to take the rest of the month off (21 days) because my times were getting worst and the pain was too much.

    Fifth month of training: Came back off the 21 days and felt slightly better – considering I haven’t sprinted in 21 days my times were “ok”. Towards the end of week 3 in this block was when hurricane Florence hit and I moved my Friday speed session up to Thursday. Got to the track and my feet wasn’t digging sprinting but I felt like I had to put in some work. After the warmup I did throws and power skips h/d follow by weights. That next day my feet was torn up!!! I rested over the weekend and tried sprinting again on Tuesday to start my deload week. Got to the track again and my body/feet wasn’t up for the tasks – had no motivation to train through the pain. I decided to take the rest of the deload week. I decided to pack it in because things wasn’t getting better and the pain was moving to different areas of my feet. The biggest thing was I started to have pain while training – never had this before.

    At this point in my life I have bigger fish to fry and more important things to focus on. I love training but I’m not into training with discomfort and pain like I would in my younger years. I enjoy taking my son for daily 30min walks – something I was having a hard time doing.

    I’ll update my training with the strength training/powerlifting I been doing – hopefully I can be healthy by the spring and I’ll give it another shot!!! Better shoes, more soft tissue work, and even more changes to my training.

  8. #378
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Maint/Recovery
    September 24 - October 20

    Week 1:
    Tuesday:
    Warmup S
    Squats 4x3x80%
    Rdl 3x5

    Wednesday:
    Warmup B
    Bench press 3x4x60-80%
    Weighted pullups 5x5

    Friday:
    Warmup S
    SDL 4x3
    Rev lunge 2x5

    Saturday:
    Warmup B
    Bench press 3x3x60-80%
    Pendlay row 3x5

    Week 2:
    Tuesday:
    Warmup S
    Squats 5x2x85
    Rdl 3x5

    Wednesday:
    Warmup B
    Bench press 3x3x65-85
    Pendlay row 3x5 1

    Sunday:
    Warmup S
    SDL 4x2
    Rev lunge 2x5
    Bench press 3x2x65-85
    Weighted pullups 4x5

    Week 3:
    Tuesday:
    Warmup S
    Squats 5x1
    Rdl 3x5

    Thursday:
    Warmup B
    Bench press single 4x1
    Pendlay row 3x5
    SDL 5x1
    Rev lunge 2x10

    Friday:
    Warmup B
    Bench press 3x1x70-90
    Weighted pullups 3x5

    Week 4: Deload
    Tuesday:
    Warmup S
    Squats 3x3
    Bench 3x3
    Leg curl 3x10


    Friday:
    Warmup S
    SDL 3x3
    Bench press 2x3x60-80
    Rev lunge 2x10
    Row/Lat pd 5x10

    Casual training but it got the job done.

  9. #379
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Hypertrophy/Special work capacity
    October 22 - November 17

    Week 1:
    Monday:
    Warmup S
    Squats 4x10-12 60-65%
    Leg press 3x10-12
    Leg curls 3x10
    Cardiac 20m+Planks 2x30s

    Tuesday:
    Warmup B
    Wide bench 3x8-10 65-70%
    Cg bench 3x8-10 65-70%
    Row/Lat pd 4x12
    1a: Flies 3x15
    1b: Db ext 3x15
    1c: Db lat raises 3x15

    Wednesday:
    Warmup Jr
    Def trap dl 3x6 70-75%
    Rdl 3x6 70-75%
    Hypers 3x10
    Rlunge 2x10
    Cardiac 20m+Ab wheel 3x6

    Friday:
    Warmup S
    Squats 4x8 65-70%
    Front sq 3x8 65-70%
    Leg curls 3x10
    Cardiac 20m+Planks 2x30s

    Saturday:
    Warmup W
    Bench 6rm
    Incline 2x6-8 70-75%
    Row/Lat pd 4x12
    1a: Db flies 3x15
    1b: Front raises 3x15
    1c: Pushdowns 3x15
    1d: BB curls 3x15

    Week 2:
    Monday:
    Warmup S
    Squat 6rm
    Pause squat 3x6 70-75
    Leg curls 3x10
    Cardiac 20m+Planks 2x45s

    Tuesday:
    Warmup B
    Wide bench 3x10-12 60-65
    Spoto press 3x10-12 60-65
    Row/Lat pd 4x12
    1a: Flies 3x15
    1b: Db ext 3x15
    1c: Db lat raises 3x15

    Wednesday: tough day
    Warmup Jr
    Trap dl 3x10-12 60-65
    Conv pause dl 3x10-12 60-65
    Hypers 3x12 25
    Cardiac 20m+Ab wheel 3x8


    Friday:
    Warmup S
    Squat 4x10 60-65
    Leg press 4x10
    Leg curls 3x12
    Cardiac 20m+Planks 2x45s

    Saturday:
    Warmup W
    Wide bench 4x8
    Cg bench 3x8
    Row/Lat pd 4x12
    1a: Db flies 3x15
    1b: Front raises 3x15
    1c: Pushdowns 3x15
    1d: BB curls 3x15

    Week 3:
    Monday:
    Warmup S
    Squat 4x8 65-70
    Front squat 4x8 65-70
    Leg curl 3x12
    Cardiac 20m+Planks 2x60s

    Tuesday: didn’t feel strong
    Warmup B
    Bench 6rm
    Incline 3x6 70-75
    Row/Lat pd 4x12
    1a: Flies 3x15
    1b: Db ext 3x15
    1c: Db lat raises 3x15

    Wednesday:
    Warmup Jr
    Conv dl 3x8 65-70
    Sdl blk pull 3x8 65-70
    Hypers 3x15
    Cardiac 20m+Ab wheel 3x10


    Friday: sick
    Warmup S
    Squats 6rm
    Pause squat 3x6-8 70-75
    Leg curls 3x10
    Cardiac 20m+Planks 2x60s

    Saturday: sick
    Warmup W
    Wide bench 4x10-12 60-65
    Spoto bench 3x10-12 60-65
    Row/Lat pd 4x12
    1a: Db flies 3x15
    1b: Front raises 3x15
    1c: Pushdowns 3x15
    1d: BB curls 3x15

    Week 4: Deload
    Monday:
    Warmup S
    Squat 4x4-5 55-60
    Front squat 4x4-5 55-60
    Leg curl 2x10
    Cardiac 20m+Planks 2x30s

    Tuesday:
    Warmup B
    Bench 3x3-4 60-65
    Cg bench 2x3-4 60-65
    Row/Lat pd 3x12
    1a: Flies 2x15
    1b: Db ext 2x15
    1c: Db lat raises 2x15

    Wednesday:
    Warmup Jr
    DL 3x4-5 55-60
    Rdl 2x4-5 55-60
    Hypers 2x10 15
    Ab wheel 3x6


    Friday:
    Warmup S
    Squat 3x3-4 60-65
    Leg press 2x10
    Leg curls 2x10
    Cardiac 20m+Planks 2x30s

    Saturday:
    Warmup W
    Wide bench 4x5-6 50-55
    Spoto press 3x5-6 50-55
    Row/Lat pd 3x12
    1a: Db flies 2x15
    1b: Front raises 2x15
    1c: Pushdowns 2x15
    1d: BB curls 2x15

    Hypertrophy 6-12reps 60-75%. Rotating between hard - med - easy sessions.

    hard 6rm or 6 rep at 70-75%
    med 8-10 65-70
    easy 10-12 60-65

    Rotation:
    Squat: easy - med - hard
    Bench: med - hard - easy
    Dl: hard - easy - med

    Sq: m/f
    Dl: wed
    Bp: tue/sat

    Real training started this phase!!!

  10. #380
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Strength
    November 19 - December 15

    Week 1:
    Monday:
    Warmup S
    Squat 4x6 70-75
    Fsq 3x6 70-75
    Leg curls 3x10
    Cardiac 20m+Ab wheel 3x6

    Tuesday:
    Warmup B
    Bench 4x5 75-80
    Cg bp 3x5 75-80
    Row/Lat pd 4x10
    1a: Flies 2x12
    1b: Db ext 2x12
    1c: Db lat raises 2x12

    Wednesday: Incline tread
    Warmup Jr
    DL 4rm
    Blk pulls 2x4x80-85
    Hypers 3x10 20
    Cardiac 20m+Abs x100

    Friday:
    Warmup S
    Squat 4x5 75-80
    Low pause sq 3x5 75-80
    Leg curl 3x10
    Cardiac 20m+Ab wheel 3x6

    Saturday:
    Warmup W
    Bench 3rm
    Incline 2x4 80-85
    Row/Lat pd 4x10
    1a: Db flies 2x12
    1b: Front raises 2x12
    1c: Pushdowns 2x12
    1d: BB curls 2x12

    Week 2:
    Monday:
    Warmup S
    Squat 4rm
    Hi pause sq 2x4 80-85
    Leg curl 3x10
    Ab wheel 3x8

    Tuesday:
    Warmup B
    Wide bench 4x6 70-75
    Spoto press 3x6 70-75
    Row/Lat pd 4x10
    1a: Flies 2x12
    1b: Db ext 2x12
    1c: Db lat raises 2x12

    Wednesday:
    Warmup Jr
    Rdl 4x6 70-75
    Pause dl 3x6 70-75
    Hypers 3x8 30
    Abs x100

    Friday:
    Warmup S
    Squat 4x6 70-75
    Fsq 3x6 70-75
    Leg curl 3x8
    Ab wheel 3x8

    Saturday:
    Warmup W
    Bench 4x5 75-80
    Cg bp 3x5 75-80
    Row/Lat pd 4x10
    1a: Db flies 2x12
    1b: Front raises 2x12
    1c: Pushdowns 2x12
    1d: BB curls 2x12

    Week 3:
    Monday:
    Warmup S
    Squat 4x5 75-80
    Low pause squat 3x5 75-80
    Pull thru 3x10
    Ab wheel 3x10

    Tuesday:
    Warmup B
    Bench 3rm
    Incline 2x4 80-85
    Row/Lat pd 4x10
    1a: Flies 2x12
    1b: Db ext 2x12
    1c: Db lat raises 2x12

    Wednesday:
    Warmup Jr
    DL 4x5 75-80
    Def pull 3x5 75-80
    Hypers 3x6
    Abs x100

    Friday:
    Warmup S
    Squat 4rm
    Hi pause sq 2x4 80-85
    Leg curl 3x10
    Ab wheel 3x10

    Saturday:
    Warmup W
    Wide bench 4x6 70-75
    Spoto press 3x6 70-75
    Row/Lat pd 4x10
    1a: Db flies 2x12
    1b: Front raises 2x12
    1c: Pushdowns 2x12
    1d: Curls 2x12

    Week 4: DELOAD
    Monday:
    Warmup S
    Squat 4x5 (more reps and weight)
    Low pause sq 2x5 65
    Leg curl 2x8
    Ab wheel 3x6

    Tuesday:
    Warmup B
    Bench 2x4 65
    Cg bench 2x4 65
    Row/Lat pd 3x10
    1a: Flies 2x12
    1b: Db ext 2x12
    1c: Db lat raises 2x12

    Thursday:
    Warmup Jr
    DL 2x4 65
    Blk pulls 2x4 65
    Hypers 2x8
    Abs x50

    Friday: no go.. did more on Monday
    Warmup S
    Squat 2x4 55
    Fsq 2x4 55
    Leg curl 2x8
    Ab wheel 3x6

    Friday:
    Warmup W
    Wide bench 2x4 55
    Spoto press 2x4 55
    Row/Lat pd 3x10
    1a: Db flies 2x12
    1b: Front raises 2x12
    1c: Pushdowns 2x12
    1d: Curls 2x12

    Strength 3-6reps 70-85%. Same rotation.

    hard 3-4rm or 4 reps 80-85%
    med 5's 75-80
    easy 6 70-75

    Hard training. Feel like the leg curls are helping my hamstring - there was a point i couldn't even leg curl 50lbs.

    Starting second strength phase on monday same as previous with slightly higher weights.

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