Author Topic: Il Capo's workouts  (Read 32225 times)

Wlfdg

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Re: Il Capo's workouts
« Reply #15 on: January 24, 2010, 02:34:37 PM »
When you do them on a chair or couch you put your feet on top of the seat and squeeze down with your heels.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #16 on: January 26, 2010, 07:25:56 PM »
Jan 26th - Day A

A little more weight on some exercises.

1) Dumbbell front squat. 5x5 @ 30lbs. (+5lbs)

2) Alternating single Hand Dumbbell row. 5x5 @ 35lbs (+5lbs)

3) Dumbbell bench press. Used 30lbs again. Reps: 10, 6, 6, 3. Last 3 @ 35lbs to check it out. Should try 35lbs next time.

4) Reverse crunch (3xF): 31,26,26.


Offline Il Capo

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Re: Il Capo's workouts
« Reply #17 on: January 27, 2010, 08:52:14 PM »
Active recovery day: 1mi walk to store. 1mi back with groceries (~ 10lbs). Farmer's walk? I should probably buy 30 or 40 more lbs of groceries for it to count, though.  ;)

Parlain

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Re: Il Capo's workouts
« Reply #18 on: January 28, 2010, 07:43:52 PM »
I find the reverse crunch to be a great replacement for the standard crunch.

Good work Il Capo

Offline Il Capo

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Re: Il Capo's workouts
« Reply #19 on: January 28, 2010, 09:28:20 PM »
Jan 28th Day B

1) Alt single Clean & press. 5x5 @ 40lbs (+5lbs). Increased weight with no major issues (just higher HR).

2) Bulgarian Single leg Dead lift: 5x5 @ 25 lbs. I have issues with positioning the support leg. I will check some vids to figure it out.

3) Incline Dumbbell press: 30lbs @ ~ 30 degrees. Reps: 8,7,4,3,3. Weight is fine for now.

4) Janda situps: 2XF: I think I got it. Thanks Wlfdg. Did 16 and 12.


Offline Il Capo

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Re: Il Capo's workouts
« Reply #20 on: January 31, 2010, 08:55:12 PM »
Jan 31st - Day A

A little more weight on all exercises.

1) Dumbbell front squat. 5x5 @ 35lbs. (+5lbs). The strength limit is not my legs, but rather my arms when holding on the dumbbells. Will try 40lbs next time for a few reps.

2) Alternating single Hand Dumbbell row. 5x5 @ 40lbs (+5lbs). I was seriously under-training this one, judging by how much weight I have been able to add in a short period. 40lbs is fine for now.

3) Dumbbell bench press. Used 35lbs (+5 lbs). Reps: 5, 5, 4, 3. then switched to 30lbs for the last few reps.

4) Reverse crunch (3xF): 32,32,28.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #21 on: February 02, 2010, 07:29:31 PM »
Feb 2nd Day B

1) Alt single Clean & press. 5x5 @ 45lbs (+5lbs). I keep increasing the weight on this one.

2) Bulgarian Single leg Dead lift: 5x5 @ 30 lbs (+5lbs). My technique kinda sucks for this exercise. I'll study some more.

3) Incline Dumbbell press: 35lbs (+5lbs) @ ~ 30 degrees. Reps: 5,5,5,4,4,2.

4) Janda situps: 2XF: I definitely have these ones down. Did 15 and 12.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #22 on: February 05, 2010, 04:33:38 AM »
Feb 4th - Day A (forgot to update the journal yesterday)

I worked out in the morning instead of the evening and it did not feel better in terms of energy or explosiveness.

1) Dumbbell front squat. 5x5 @ 35lbs.

2) Alternating single Hand Dumbbell row. 5x5 @ 40lbs.

3) Dumbbell bench press. Used 35lbs (+5 lbs). Reps: 6, 6, 5, 3, 3, 2.

4) Reverse crunch (3xF): 32,28,27.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #23 on: February 05, 2010, 03:25:14 PM »
Started today by adding some Tabata on days in which I don't do the strength program.

Did Tabata thrusters.
Weight: I had no idea how much weight to use. I had done Tabata-style workouts on cycles or running before, but not with weights.
Since I've been doing clean and press with a 45lb DBs (1x) and squats with 2x35lbs DBs I figured using 20lb DBs would be "easy" enough to keep the reps high.

Well, as it turns out, the main difference between cycle or running Tabata vs. weights Tabata is that you can't "cheat" by pedaling or running slower. You are stuck with the same weight. You end up doing less reps, so in the end it's similar: keep the resistance the same, but are forced to slow down as you run out of gas.

Reps: Started with 20/10 secs breakdown. Did 8,6,5,4. Run out of gas. Switched to 15 secs / 15secs.  Did: 3,3,2,2.

It was fun, but taxing. I was both sweating and panting for a few minutes after the workout. Look forward to adding some more variants.


Offline Il Capo

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Re: Il Capo's workouts
« Reply #24 on: February 07, 2010, 02:33:16 PM »
Feb 7th Day B

1) Alt single Clean & press. 5x5 @ 50lbs (+5lbs).

And then, the unexpected happened: I smashed my big toe's nail (it's kinda almost entirely off and there was some bleeding). I was just getting started with the Bulgarian single leg dead lifts when my foot slipped from the bench and smashed into the floor, nail first. It doesn't help that I was working out barefoot. I interrupted the training session to go clean the foot and tape the nail. Oh well, lesson learnt.

I'll probably have to stay away from most lower body exercises for a few weeks.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #25 on: February 11, 2010, 10:28:02 PM »
Well my toe-nail is still messed up but healing slowly. I did a partial set, focusing on upper body exercises as lower body provided discomfort and mild pain.

Feb 11th - Day A
1) Alt single Clean & press. 5x5 @ 50lbs.

3) Incline Dumbbell press: 35lbs @ ~ 30 degrees. Reps: 6,5,6,3 (rest longer),5.

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Re: Il Capo's workouts
« Reply #26 on: February 13, 2010, 04:20:28 PM »
Feb 13th - Day A

1) Dumbbell front squat. 5x5 @ 35lbs.

2) Alternating single Hand Dumbbell row. 5x5 @ 45lbs (+5lbs)

3) Dumbbell bench press. Used 35lbs (+5 lbs). Reps: 8, 7, 6, 4. Need to increase weight on this one next time

4) Reverse crunch (3xF): 38, 34, 31.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #27 on: February 14, 2010, 02:34:36 PM »
Tabata thrusters.

Weight: 2 x 20lb DBs
Reps: 8,8,6,4,2, die
Couldn't manage more than 6 intervals, but at least kept them at 20s on / 10s off unlike last time.

I could try going down in weight a little, but my ego won't allow me to do so. You see, the 20lb DBs are the lowest weight in the "serious" rack, and going down in weight would mean I would have to pick the 17.5lb DBs from the "girlie" rack. That's not gonna happen, my friends.

Offline Wlfdg

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Re: Il Capo's workouts
« Reply #28 on: February 14, 2010, 05:19:38 PM »
I could try going down in weight a little, but my ego won't allow me to do so. You see, the 20lb DBs are the lowest weight in the "serious" rack, and going down in weight would mean I would have to pick the 17.5lb DBs from the "girlie" rack. That's not gonna happen, my friends.
Then you better toughen up, suck it up and bust out those last 2 cycles.  ;) ;D

Offline Il Capo

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Re: Il Capo's workouts
« Reply #29 on: February 14, 2010, 05:25:45 PM »
Then you better toughen up, suck it up and bust out those last 2 cycles.  ;) ;D

Yup, you got it.

It's not so much about sucking it up, but toughening up is definitely there. It's about failing mid-lift. I start pushing the DBs up and then my arms stop responding about half-way through*. I think I need to recruit my fight or flight energy in some way.

I'm doing these while fasting. Would you recommend I try eating some fruit before Tabata, instead?

* which is really annoying since I'm lifting 50lb DBs when doing single clean and press 5x5.