Rasczak's workout journal

[rasczak]

4/9 @ 900am pre rippetoe.
400am wake up

500am two cups of decaf coffee

700am breakfast = 2 hardboiled or sunnyside up eggs with wheat english muffin, cup of oatmeal with almonds.

900am
t - th go for run around work (25 minutes)
m - w - f 15 minutes on the elliptical then lift

today
3 sets x 5 reps dumbells (bench press) @ 35 lbs dumbells
3 x 5 tricep kick backs?
3 x 5 incline bench with dumbells (not ready to go with the bar yet) @ 20lbs dumbells
3 x 5 tricep work with rope pulldown(?)
abs
3 x 15 leg raises
3 x 15 crunches

1030am had two bananas and a tuna fish sandwich post workout

130pm have another lunch (probably another tuna fish sandwich

530pm have dinner (1 chicken breast, broccoli, red potatoes both veggies steamed)

800pm shake?

900pm get kids ready for bed, then go to sleep


any advice is greatly appreciated

Took measurements of my chest and waist

Chest = 42 in

Waist = 43 in. (this is a problem )

**update**

changed my routine, added more sets to my routine

squats
1x5 225# warmup
4x5 275#
1x5 295#

OH Press
3x5 85#
2x5 95#

Power Cleans
3x5 115#
2x5 135# -faltered at the end, 2 reps had terrible form. kinda tweaked my wrist and elbow on the last rep.

 

[SociallyChallenged]

I don't think leg raises are bad for your bad, however scissor kicks are. You can do situps however you'd like pretty much. You can do them with your feet under some free weights with your hands immobilized or swinging with the situp action. Whatever you like. I do situps with a swinging action when I do them for time (CF allows it since it involves your entire body). When not doing them for time, I take it nice and easy. Hands on my ears and opened all the way. Don't close them and don't grab your head 'cause then you're using your arms to throw your head, which is not good. Situps are pretty easy and you can have your own style of doing them. Don't make it harder than it is

 

[spamsk8r]

If you can, get an Ab-mat to do situps with. It allows you a greater range of motion and reduces the strain on your back tremendously. Not a necessary thing by far, but very helpful and they're only like $15.

 

[TallBill]

Don't expect any stomache miracles.

 

[Kaido]

Sit-ups are terrible for your back. Do crunches instead. Hold your arms to the side of your head, you can touch your ears if you want, but don't cup your hands behind your head. Then lift your shoulder blades off the ground and flex your stomach muscles for a few seconds while exhaling. That is a good crunch. Doing 100+ crunches means you're not doing it right - the key is flexing your stomach HARD while your shoulder blades are off the ground - long enough to exhale hard for a few seconds. 20-30 and you should be worn out if you're in good shape. 10 if you're a flabby slob like me

Leg raises are good for your back.

 

[SociallyChallenged]

Originally posted by: Kaido
Sit-ups are terrible for your back. Do crunches instead. Hold your arms to the side of your head, you can touch your ears if you want, but don't cup your hands behind your head. Then lift your shoulder blades off the ground and flex your stomach muscles for a few seconds while exhaling. That is a good crunch. Doing 100+ crunches means you're not doing it right - the key is flexing your stomach HARD while your shoulder blades are off the ground - long enough to exhale hard for a few seconds. 20-30 and you should be worn out if you're in good shape. 10 if you're a flabby slob like me

Leg raises are good for your back.

Just curious - how are you deeming what's good and what's not for your back? Opinions? Proven studies? Articles?

 

[spacejamz]

Originally posted by: SociallyChallenged

Originally posted by: Kaido
Sit-ups are terrible for your back. Do crunches instead. Hold your arms to the side of your head, you can touch your ears if you want, but don't cup your hands behind your head. Then lift your shoulder blades off the ground and flex your stomach muscles for a few seconds while exhaling. That is a good crunch. Doing 100+ crunches means you're not doing it right - the key is flexing your stomach HARD while your shoulder blades are off the ground - long enough to exhale hard for a few seconds. 20-30 and you should be worn out if you're in good shape. 10 if you're a flabby slob like me

Leg raises are good for your back.

Just curious - how are you deeming what's good and what's not for your back? Opinions? Proven studies? Articles?

most people that situps have bad techniques which produces more strain on the back...the proper form for a crunch is much easier to maintain and produces less strain on the back.

 

[rasczak]

Originally posted by: spacejamz

Originally posted by: SociallyChallenged

Originally posted by: Kaido
Sit-ups are terrible for your back. Do crunches instead. Hold your arms to the side of your head, you can touch your ears if you want, but don't cup your hands behind your head. Then lift your shoulder blades off the ground and flex your stomach muscles for a few seconds while exhaling. That is a good crunch. Doing 100+ crunches means you're not doing it right - the key is flexing your stomach HARD while your shoulder blades are off the ground - long enough to exhale hard for a few seconds. 20-30 and you should be worn out if you're in good shape. 10 if you're a flabby slob like me

Leg raises are good for your back.

Just curious - how are you deeming what's good and what's not for your back? Opinions? Proven studies? Articles?

most people that situps have bad techniques which produces more strain on the back...the proper form for a crunch is much easier to maintain and produces less strain on the back.

i ended up doing crunches and leg raises. ouch my abs are sore.

the other question i have now is about the bench. I have always had a problem with my chest gaining mass. my triceps and shoulders generally start getting bigger but i can NEVER get my chest to gain. can anyone give me some advice as far as that's concerned? I've changed my diet some eating more chicken and tuna. less red meat. i am eating more throughout the day (about 4 times)

400am wake up

500am two cups of decaf coffee

700am breakfast = 2 hardboiled or sunnyside up eggs with wheat english muffin, cup of oatmeal with almonds.

900am
t - th go for run around work (25 minutes)
m - w - f 15 minutes on the elliptical then lift

today
3 sets x 5 reps dumbells (bench press) @ 35 lbs dumbells
3 x 5 tricep kick backs?
3 x 5 incline bench with dumbells (not ready to go with the bar yet) @ 20lbs dumbells
3 x 5 tricep work with rope pulldown(?)
abs
3 x 15 leg raises
3 x 15 crunches

1030am had two bananas and a tuna fish sandwich post workout

130pm have another lunch (probably another tuna fish sandwich

530pm have dinner (1 chicken breast, broccoli, red potatoes both veggies steamed)

800pm shake?

900pm get kids ready for bed, then go to sleep


any advice is greatly appreciated

 

[SociallyChallenged]

Often times, people aren't activating the chest correctly. I believe Rippetoe even has a video talking about this. If I have time later, I'll look for a link or something.

 

[rasczak]

Originally posted by: SociallyChallenged
Often times, people aren't activating the chest correctly. I believe Rippetoe even has a video talking about this. If I have time later, I'll look for a link or something.

when lifting isn't it hands at shoulder length and at the very top of the press you squeeze your chest?

 

[gramboh]

On the benchpress, you have to think about where your elbows are, if they are out at 90 degrees (perp to your body) you are involving the shoulders too much, they should be "in" a bit, but not parallel to your body, I find this helps a lot. Also focus on tightening up your entire body, especially your shoulder blades, this forms a solid platform to push from. Highly recommend buying Starting Strength as it has a HUGE amount of detail about all the major lifts. Re: your exercise routine, it is good you have time dedicated to lifting and cardio, since you already have this time, the most efficient program to start doing is Rippetoe's Starting Strength or Stronglifts.com 5x5 (see the sticky at the top of the forum). You don't need to spend as much time on isolation stuff (e.g. tris) and you will get a TON of benefit from squats instead of leg raise etc. Re: diet I'm no expert, the only thing I noticed is that english muffins have a HUGE amount of salt.

 

[SociallyChallenged]

Originally posted by: gramboh
On the benchpress, you have to think about where your elbows are, if they are out at 90 degrees (perp to your body) you are involving the shoulders too much, they should be "in" a bit, but not parallel to your body, I find this helps a lot. Also focus on tightening up your entire body, especially your shoulder blades, this forms a solid platform to push from. Highly recommend buying Starting Strength as it has a HUGE amount of detail about all the major lifts. Re: your exercise routine, it is good you have time dedicated to lifting and cardio, since you already have this time, the most efficient program to start doing is Rippetoe's Starting Strength or Stronglifts.com 5x5 (see the sticky at the top of the forum). You don't need to spend as much time on isolation stuff (e.g. tris) and you will get a TON of benefit from squats instead of leg raise etc. Re: diet I'm no expert, the only thing I noticed is that english muffins have a HUGE amount of salt.

Mark Rippetoe actually disagrees. He suggests that if you activate the chest and keep the necessary muscles tight, you should be able to have your arms perpendicular during your bench. I just wanted to note that.

 

[rasczak]

so then what are your techniques?

 

[gramboh]

Originally posted by: SociallyChallenged

Originally posted by: gramboh
On the benchpress, you have to think about where your elbows are, if they are out at 90 degrees (perp to your body) you are involving the shoulders too much, they should be "in" a bit, but not parallel to your body, I find this helps a lot. Also focus on tightening up your entire body, especially your shoulder blades, this forms a solid platform to push from. Highly recommend buying Starting Strength as it has a HUGE amount of detail about all the major lifts. Re: your exercise routine, it is good you have time dedicated to lifting and cardio, since you already have this time, the most efficient program to start doing is Rippetoe's Starting Strength or Stronglifts.com 5x5 (see the sticky at the top of the forum). You don't need to spend as much time on isolation stuff (e.g. tris) and you will get a TON of benefit from squats instead of leg raise etc. Re: diet I'm no expert, the only thing I noticed is that english muffins have a HUGE amount of salt.

Mark Rippetoe actually disagrees. He suggests that if you activate the chest and keep the necessary muscles tight, you should be able to have your arms perpendicular during your bench. I just wanted to note that.

Really? I'll have to re-read that, is it in Starting Strength? I read the bench chapter on the plane last weekend and I thought I remember him recommending an elbow position around 30-45 degrees between perpendicular (e.g. 90 degrees) and flat to the side of the body (e.g. 0 degrees). I'd like to know because bench used to give me shoulder pain when I had mine out perpendicular, so I moved to maybe 30-40 degrees and it feels better, although it could be because I try to tighten up my body a lot more than I used to.

Thanks

 

[SociallyChallenged]

Originally posted by: gramboh

Originally posted by: SociallyChallenged

Originally posted by: gramboh
On the benchpress, you have to think about where your elbows are, if they are out at 90 degrees (perp to your body) you are involving the shoulders too much, they should be "in" a bit, but not parallel to your body, I find this helps a lot. Also focus on tightening up your entire body, especially your shoulder blades, this forms a solid platform to push from. Highly recommend buying Starting Strength as it has a HUGE amount of detail about all the major lifts. Re: your exercise routine, it is good you have time dedicated to lifting and cardio, since you already have this time, the most efficient program to start doing is Rippetoe's Starting Strength or Stronglifts.com 5x5 (see the sticky at the top of the forum). You don't need to spend as much time on isolation stuff (e.g. tris) and you will get a TON of benefit from squats instead of leg raise etc. Re: diet I'm no expert, the only thing I noticed is that english muffins have a HUGE amount of salt.

Mark Rippetoe actually disagrees. He suggests that if you activate the chest and keep the necessary muscles tight, you should be able to have your arms perpendicular during your bench. I just wanted to note that.

Really? I'll have to re-read that, is it in Starting Strength? I read the bench chapter on the plane last weekend and I thought I remember him recommending an elbow position around 30-45 degrees between perpendicular (e.g. 90 degrees) and flat to the side of the body (e.g. 0 degrees). I'd like to know because bench used to give me shoulder pain when I had mine out perpendicular, so I moved to maybe 30-40 degrees and it feels better, although it could be because I try to tighten up my body a lot more than I used to.

Thanks

It was in a CrossFit form video I watched recently. I'm just going to bed or I'd find it. I'll try to find it tomorrow; but let me say this - if something prevents you from having pain, do it that way. If you try to do bench perpendicular again at some point and it makes you sore, just revert back to the 30-40 degrees off. You are still getting a good workout for the chest that way.

 

[rasczak]

workout b 4/11/08

squats
1 x 5 bar - warmup
1 x 5 115lbs
3 x 5 185lbs

OH Press
1 x 5 bar - warmup
1 x 5 95lbs
3 x 5 65lbs (95 too heavy to complete)

bent rows (didn't feel comfortable with deadlift)
1 x 5 bar - warmup
3 x 5 95lbs

Bench (did bench because i didn't feel like i actually worked out due to bad form last week. after trying the correct formyou guys pointed out, i actually feel like i got a workout for my chest!)
1 x 5 bar - warmup
3 x 5 115lbs

will do bench wednesday during workout A still then go back to normal routine next week.

abs
2 x 20 crunches
2 x 25 leg raises.

I feel great! my rear end is a bit tired but it feels good to actually workout.

 

[rasczak]

squats
1 x 5 bar - warmup
1 x 5 115lbs
3 x 5 180lbs

Bench Press
1 x 5 bar - warmup
3 x 5 130lbs

deadlift
1 x 5 bar - warmup
3 x 5 90lbs


abs
3 x 20 crunches
3 x 25 leg raises.

I feel like I could do more with the bench but today for some reason I did not feel the same as i did friday when i was lifting.

As for the squat, I'm definitely getting my legs back (when I was younger I was able to squat 405lbs (i was a scrawny 155lb 11th grader back then lol)

i went with deadlifts today as there is no space in the gym to do power cleans. Can anyone provide me with an alternate method?

 

[lucasorion]

I've also been having these shoulder pains recently with the bench. I've been doing the stronglifts 5x5 for under a month, and the only thing that hasn't really improved is my bench - I'm still only doing 205 or 210, which is what I started with. Today I did 5x5 @ 210, and focused on not putting my arms perpendicular, but I also had to cut short on bringing the bar all the way to my chest (maybe 3-4 inches above), or my left shoulder would start to hurt. I think I could probably be doing 225 if it wasn't for the shoulder pain. I feel like I'm not getting the same chest workout that I used to get with dumbbell press, when I kept my arms pretty close to my sides the whole time.

 

[rasczak]

Originally posted by: lucasorion
I've also been having these shoulder pains recently with the bench. I've been doing the stronglifts 5x5 for under a month, and the only thing that hasn't really improved is my bench - I'm still only doing 205 or 210, which is what I started with. Today I did 5x5 @ 210, and focused on not putting my arms perpendicular, but I also had to cut short on bringing the bar all the way to my chest (maybe 3-4 inches above), or my left shoulder would start to hurt. I think I could probably be doing 225 if it wasn't for the shoulder pain. I feel like I'm not getting the same chest workout that I used to get with dumbbell press, when I kept my arms pretty close to my sides the whole time.

have you seen a physician? i would highly recommend doing so before you tear a rotator cuff (not pleasant)

 

[lucasorion]

I think I'll substitute dumbbell floor chest presses (and maybe some flys too) in for my bench press, until my shoulder feels better. Doing them from the floor prevents the shoulders from getting involved the way they do on the bench.

 

[rasczak]

workout b

10 minutes on elliptical burned 70 calories per minute. at least that's what the machine told me

squat
1x5 @ barbell
3x5 @ 185

oh press
1x5 @ barbell
3x5 @ 90

deadlift
1x5 @ barbell
3x5 @ 115

dips
3x10

back extension
3x10 (never did these before. boy do they burn!)

abs (did these slowly held position for 3 seconds, what a burn!)
3 x 15 leg raises
3 x 15 upper ab crunches

man am i tired today! **whew**

 

[purbeast0]

Originally posted by: rasczak
10 minutes on elliptical burned 70 calories per minute. at least that's what the machine told me

you must be reading something wrong, there is no way you burnt 700 calories in 10 minutes on an eliptical machine.

either you read it wrong, inputted the wrong data about yourself, or that machine is broken.

 

[rasczak]

Originally posted by: purbeast0

Originally posted by: rasczak
10 minutes on elliptical burned 70 calories per minute. at least that's what the machine told me

you must be reading something wrong, there is no way you burnt 700 calories in 10 minutes on an eliptical machine.

either you read it wrong, inputted the wrong data about yourself, or that machine is broken.

you had to dash my hopes didn't you

yeh apparently all i burned was 70 calories LOL. it was miguided in taht the sentence right next to the calories burned say "calories burned per minute."

a tad bit confusing, although since i am technically considered "obese" couldn't ten minutes of hard running on the elliptical possibly burn 700 calories?

 

[purbeast0]

Originally posted by: rasczak

Originally posted by: purbeast0

Originally posted by: rasczak
10 minutes on elliptical burned 70 calories per minute. at least that's what the machine told me

you must be reading something wrong, there is no way you burnt 700 calories in 10 minutes on an eliptical machine.

either you read it wrong, inputted the wrong data about yourself, or that machine is broken.

you had to dash my hopes didn't you

yeh apparently all i burned was 70 calories LOL. it was miguided in taht the sentence right next to the calories burned say "calories burned per minute."

a tad bit confusing, although since i am technically considered "obese" couldn't ten minutes of hard running on the elliptical possibly burn 700 calories?

heh sorry i just don't want you to do things wrong "oh i can do the eliptical machine for 2 mins and burn 140 cals!" cause that would be even worse

when i used to hit the eliptical pretty damn hard i was doing like 18cal/min , but now i'm just running on the track for now.

and no obese person who COULD burn 70cal/min would be anywhere near close to using an eliptical machine, let alone at that intensity.

 

[gramboh]

Related to this, what's the maximum amount of cal/hour or cal/minute that someone can burn say during a VO2max test during the last minute of max exertion? When I do intervals on eliptical or treadmill I usually get about 550cal in 30min, about 18cal/minute, I think I can do better though.

Edit: although I remember reading an article linked from this forum about how the cal burn rate measurements are not accurate if you do intervals, I'll try to find it.