Search found 1142 matches

by Dub
Wed Sep 11, 2013 11:19 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168465

Re: Dub's Journey to Personal Training

11th September 2013 Bench Press 20/30/40/50/55 3 x 60kg 3 x 70kg 5 x 80kg 1 x 82.5kg 1 x 85kg SS: Chin-up 5/5/4/4 One-Arm DB Shoulder Press 10/10/10/6 x 17.5kg Lateral Delts 25/20/20 Rear Delts 20/20/20 x 10kg/4kg/2.5kg I really like this 531 variation. I feel very strong on the bench at the moment...
by Dub
Mon Sep 09, 2013 7:17 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168465

Re: Dub's Journey to Personal Training

9th September 2013 Front Squat 20/60/80/90/100/105 1 x 110kg 1 x 115kg 1 x 120kg 1 x 125kg 3 x 90/95/100/105kg SS: UL Glute Bridge 10 x 20kg, 2x10 x 22.5kg Rollout 3 x 10 KB Swing 20 x 32kg Back to my All-time Front Squat PR. Good. Now I need more. Three months to go for 140kg. That's 15kg. I think...
by Dub
Fri Sep 06, 2013 5:42 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168465

Re: Dub's Journey to Personal Training

6th September 2013 BB Row 20/40/45 5 x 50kg 5 x 58kg 8 x 65kg 20 x 40kg SS: Chin-up 5/4/4/3/3 One-arm DB Shoulder press 5x10 x 15kg Lateral Delts 25/18/15 x 10kg/4kg/2.5kg Rear Delts 22/20/15 x 10kg/4kg/2.5kg Will move the chin-up + shoulder press superset to bench day. I'm not getting too many rep...
by Dub
Thu Sep 05, 2013 6:31 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168465

Re: Dub's Journey to Personal Training

5th September 2013 Power Clean 20/40/45/50 3 x 60kg 3 x 65kg 2 x 70kg 3 x 60kg Good Morning 20/40/50 5 x 60kg 5 x 70kg 5 x 75kg 5 x 80kg 20 x 55kg Front Squat 5 x 10 x 65kg Hanging leg raise 15 This workout also goes under an hour, great. Still a pretty beating workout to say the least. There's not...
by Dub
Tue Sep 03, 2013 2:12 pm
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168465

Re: Dub's Journey to Personal Training

3rd September 2013 Bench Press 20/30/40/45/50 5 x 57.5kg 5 x 65kg 10 x 75kg 1 x 80kg 1 x 82.5kg SS: Incline DB Bench / Chest-supported DB row 5 x 10 x 20kg Lateral Delts 20/15/10 x 10kg/4kg/2.5kg Rear Delts 18/15/10 x 10kg/4kg/2.5kg I liked this routine. I did very similar one last autum as well. S...
by Dub
Mon Sep 02, 2013 5:11 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168465

Re: Dub's Journey to Personal Training

2nd September 2013 Front Squat 20/60/80/90/100 1 x 105kg 1 x 110kg 1 x 115kg 1 x 120kg 0 x 125kg 3 x 60kg 3 x 90kg 3 x 95kg 3 x 100kg 3 x 105kg SS: UL Leg curl 5 x 10 Reverse ab rollout 5 x 10 Not happy with the squat today. 120kg just flew up, no problems, could've done a second rep. But I failed ...
by Dub
Sat Aug 31, 2013 6:31 am
Forum: Journal Discussions
Topic: Dubs Journal Comments
Replies: 64
Views: 72250

Re: Dubs Journal Comments

Schools starting again and I'm busier than ever. So I need short and effective workouts. Here's the plan: Workout A: Front Squat Nemesis SS: Unilateral Hip exercise 4 x 8 Core work 4 x 8-15 Workout B: Bench Press 531 + Singles SS: Bench Press variation 5 x 10 Row variation 5 x 10 Rear delts double d...
by Dub
Sat Aug 31, 2013 6:23 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168465

Re: Dub's Journey to Personal Training

29th August 2013 Outside upper body workout with bodyweight. Supersets of dips, pull-ups, core work, push-ups, inverted rows. 30th August 2013 Hill sprints 5 x 20s / 40s 31st August 2013 Front Squat 20/50/70/80/85/90/95 2 x 1 x 100kg 3 x 75kg 5 x 50kg UL Glute Bridge 2 x 15 x 17.5kg TGU 5 x 12kg De...
by Dub
Wed Aug 28, 2013 3:52 am
Forum: Exercise Science
Topic: distance away from machine?!!!!
Replies: 4
Views: 8177

Re: distance away from machine?!!!!

thinking about the direction =thinking about the distance because any change in distance will make change in direction or you mean that when make the cable direction parallel with humerus , is the only element in determine if the position right or no??? This is all unnecessary in my opinion. Using ...
by Dub
Tue Aug 27, 2013 2:17 pm
Forum: Exercise Science
Topic: distance away from machine?!!!!
Replies: 4
Views: 8177

Re: distance away from machine?!!!!

There is no question. You might want to rephrase what you wanted to say. If it is about how far do you have to stand from the cable machine when doing something with it then forget about it. You are once again overthinking. Just stand in front of it. No distance measures needed. You'll know when you...
by Dub
Tue Aug 27, 2013 2:12 pm
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168465

Re: Dub's Journey to Personal Training

27th August 2013 Deadlift 20/60/80/100/120/130 7x1 x 140kg Front Squat 10 x 60kg 5x10 x 65kg Last set superset w/back squat 10 x 65kg Hanging Leg Raise 3 x 10 Kettlebell Swing 25 x 32kg Today I found the void Dave Tate has always talked about. 5 sets of 10 reps on the Front Squat with 90s rest betw...
by Dub
Mon Aug 26, 2013 6:22 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168465

Re: Dub's Journey to Personal Training

26th August 2013

Bench press
20/30
5 x 35kg
5 x 45kg
5 x 50kg
1 x 70kg

BB Row
20
5 x 30kg
5 x 40kg
5 x 45kg

Dip
2 x 6

Chest-supported row
3x4 x 23.5kg

Push-up
3 x 12

Deloading
by Dub
Sun Aug 25, 2013 8:34 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168465

Re: Dub's Journey to Personal Training

25th August 2013 Front Squat 20/60/80/90/100 1 x 105/112/117/122kg 0 x 125kg 3 x 60/90/95/100kg 2x5 x 60kg TGU 1 x 24kg Had a short and simple one today. I've slept an average 3 hours a night for a couple of days due to work and hockey camps, so not in my best effort here. Even though the hockey ca...
by Dub
Fri Aug 23, 2013 4:15 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168465

Re: Dub's Journey to Personal Training

23rd August 2013 Bench Press 20/40/45/50/55 5 x 62.5kg 3 x 72.5kg 4 x 80kg 1 x 82.5kg/85kg Row 20/25/40/45 5 x 55kg 3 x 62.5kg 3 x 70kg 15 x 40kg SS: Dip 12/6/6 Chest-supported row 2x8 x 23.5kg Kroc 10 x 30kg Incline DB Bench 8/8/6 x 23.5kg Rear delts 35/15/20 x 9kg/4kg/BW I had one more rep in me ...
by Dub
Fri Aug 23, 2013 12:59 am
Forum: General
Topic: carb./protein shake vs. caffeine drink vs. creatine
Replies: 16
Views: 11508

Re: carb./protein shake vs. caffeine drink vs. creatine

Creatine has very little to do with your energy levels. They are a main player in force production and they might push your maximal effort a bit further, but the timing doesn't matter. Caffeine has very mixed reactions in research. First off, if you are a regular caffeine consumer, the effect will b...