| STRENGTH WORKSHOP Personal Strength Training for body and mind |
Site Links
 |
 |
 |
 |
 |
 | |  | |  |
Recent Workouts
I often get asked about my workouts. When do I work out? How often? What
exercises? I am currently splitting my workouts into 4 nights. Chest and Triceps,
Back, Legs, Shoulders and Biceps. I try to mix up the exercises for each body
part at every workout. For example, I usually do heavy free squats (not in the
smith machine) unless I feel I need to give my knees a break. The following
workouts are from the last week in January 2010.
exercises? I am currently splitting my workouts into 4 nights. Chest and Triceps,
Back, Legs, Shoulders and Biceps. I try to mix up the exercises for each body
part at every workout. For example, I usually do heavy free squats (not in the
smith machine) unless I feel I need to give my knees a break. The following
workouts are from the last week in January 2010.
Back night
Leg night
Shoulders and Biceps night
This is a wide grip pull down
@ 4 sets of 12 medium to
heavy weight
@ 4 sets of 12 medium to
heavy weight
Speed squats in a Smith Rack.
I am using a Tabata interval -
20 seconds work, 10 seconds
rest for 8 sets
I am using a Tabata interval -
20 seconds work, 10 seconds
rest for 8 sets
These are standard upright rows
for the front deltoids. Medium
weight, done as warm up. 3 sets
of 12
for the front deltoids. Medium
weight, done as warm up. 3 sets
of 12
Bent Rows for 3 sets of 10
After fatiguing the legs with the
Tabata squats I do leg extensions
allowing me to get more from a
light weight. 3 sets of 12.
Tabata squats I do leg extensions
allowing me to get more from a
light weight. 3 sets of 12.
Standing Military press for 4
sets of 9. Using 1 minute or
less rest.
sets of 9. Using 1 minute or
less rest.
One-arm Dumbbell rows.
70lbs for 3 sets of 12 each.
70lbs for 3 sets of 12 each.
targeting the glutes and
hamstrings. 3 sets of 12
hamstrings. 3 sets of 12
Alternating one arm Dumbbell
on my shoulders, better range
of motion for me. 3 sets of 12
on my shoulders, better range
of motion for me. 3 sets of 12
Suspension strap rows.
@ sets, each to failure.
@ sets, each to failure.
Glute/Hamstring extensions. I
do these by hooking my ankles
under the bar on the Smith
Machine and hanging out off
the bench. Love the hamstring
burn from these. 3 sets 12-15
do these by hooking my ankles
under the bar on the Smith
Machine and hanging out off
the bench. Love the hamstring
burn from these. 3 sets 12-15
Seated Calf raises. I do
these under the Smith bar
with a big pad on the bar
and a calf block under my
toes.
these under the Smith bar
with a big pad on the bar
and a calf block under my
toes.
Barbell preacher curls. 3
sets of 12
sets of 12
Seated incline curls. Leaning
back on the incline bench really
helps make these burn nicely. 3
sets 12
back on the incline bench really
helps make these burn nicely. 3
sets 12
good alternatives to
concentration curls. 2 sets to
failure.
concentration curls. 2 sets to
failure.
*These workouts represent a maintenance mode, meaning I mostly go for medium weight and
higher reps. I try and mix this up with power lifting days where I only do a few primary
exercises, very heavy, at 4 to 8 reps per set. Then I go into a phase where I do many of the
same exercises pictured here, but with a focus on going heavy with weight and accomplishing
only 8 to 10 repetitions. When I really want to kick it all up a notch, I follow the German Body
Composition workout protocol. I will explain that another time.
higher reps. I try and mix this up with power lifting days where I only do a few primary
exercises, very heavy, at 4 to 8 reps per set. Then I go into a phase where I do many of the
same exercises pictured here, but with a focus on going heavy with weight and accomplishing
only 8 to 10 repetitions. When I really want to kick it all up a notch, I follow the German Body
Composition workout protocol. I will explain that another time.
Bench Press. Pyramid sets. 135
- 275lbs @ 12,10, 8, 6, 4, 2
reps.
- 275lbs @ 12,10, 8, 6, 4, 2
reps.
like to stretch the pectorals with
incline cable flies. 3 sets of 15
reps
incline cable flies. 3 sets of 15
reps
Dumbbell Bench Press. Not sure if
you can see the power hooks
attached to the DBs. These allow
me to rack them on a barbell after
the set.
you can see the power hooks
attached to the DBs. These allow
me to rack them on a barbell after
the set.
Weighted Dips. 3 sets of 12
Skullcrushers/Lying Triceps
Extensions 3 sets of 12
Extensions 3 sets of 12
Triceps Cable Pushdowns
3 sets of 12
3 sets of 12
Chest and Triceps night
* I almost always do
wide grip weighted
pull-ups in my back
routine, but skipped
it due to an elbow
injury this week.
wide grip weighted
pull-ups in my back
routine, but skipped
it due to an elbow
injury this week.