how does one pronounce "hor"?
how does one pronounce "hor"?
Originally Posted by "gobbla" post=1005107
Hor = horizontal, in this case. I have my workout plans/logs in a memo on my phone, so I abbreviate and often forget to translate back to human.
I guess this is a back off week. I had a great weekend, last weekend, with tons of walking and playing around, then nada all week. I'm tired.
That was a nice week or so off.
Hack Squat, 90-10, 140-10/10/10
45°back extension, 35-20/20/18+2
Rv Pec Deck. 50-11/11/11
Leg Extension, 160-10/10/9+1
FM SS Row(5), 50-10, 70-10/10/10
FM SS Press (8), 50-10, 60-10/10/10
Felt pretty good for a first time back at it.
I think this was from yesterday. It was a good workout.
Pec deck, 70-11/11/11
Leg Extensions, 160-14/12/10+2
Lat Raise, 100-15/13/12+1
Hor Back Extensions, 25/25/25
FM Row (12), 70-12, 90-12/12/12
Today, hiked a couple of miles, plus hill sprints.
Hack Squat, 90-10, 140-10/10/10+
45°back extension, 35-20/20/20+
Rv Pec Deck. 50-11/11/11+
The + is a note to myself to change something next time (more reps or more weight).
I've decided (again) to lose some fat. I'm 201, after two days of strict eating. I like to know that I'm starting after most of the water weight and junk has 'passed.'
I hope that 190 looks good on me...
Early morning workout. This was my first in years, I think.
FM SS Press, 8,70x12/12/12
FM SS Row, 5, 70x12, 80x12, 90x12
Step Ups, 24", 16/16
FM SS Row, 12, 80-15/15/15
The numbers after the FM exercises are the arm position of the freemotion machine. 13 is the lowest.
workout on 2013-06-25
Code:GHR 9/9/9 Leg Extensions 170-10/10/10 Horiz Back Ext 25/25/25 Lat Raise 100-12/12/10 Pec Deck 70-10/11/11 FM Row (12) 90-12/12/12
I've been a little behind in posting, obviously.Code:Hack Squat 155-10/10/ 45° Back Ext 35-20/20/20 Pullover 160-11/11/10 Rev Pec Deck 50-11/11/11
Saturday morning, just before Roger Lawson arrived...
Things are slowly looking up on the GHRs, so that's good.Code:FM SS Press (8) 70x15/15/15 FM SS Row (5) 90x15/15/14+1 Step Ups (24") 16/16/16+ FM SS Row (13) 80-15/15/15+ GHR 10/9/9
It was goodCode:GHR 7/7/7 Leg Extensions 170-11/11/11 Horiz Back Ext w/pause 25/25/30 Lat Raise 100-12/12/10 Pec Deck 50-15, 70-11/11/11 FM Row (12) 90-15/15/15
Code:Hack Squat 180-10/10/10 45° Back Ext 1/pause 35-20/20/20 Pullover 160-12/11/11 Rev Pec Deck 50-12/12/11 Later, I got to play around with a landmine at another gym. Landmine 1 Arm Press, 45-5/5/5 Landmine RDL, 135-5/5/5
I'm sure you get this a lot, but since I know that you are KB certified, would you mind terribly popping over to my log and taking a look at the video of my C&P. I'm working my way through ETK RoP and want to make sure my form is good. I'll also post some vids of my snatches next week, if you could be so kind to critique those as well. I would appreciate it.
How are you? I am fine.
I've been extremely busy, lately. That, combined with the forum woes has left me uninterested in logging my workouts, although I've been doing them 2-3 times per week.
Things seem stable now, so I will post my workouts again soon. I'm working on the plan, so I might as well start with Day 1 of that, rather than the random last day or two of this last plan.
If you're not already, have a bitchin' summer!
I've decided not to dramatically alter my training plan, since it's working well for me.
I have an A, B, and C, and just pick the next one in line, when I have a day to train. I also have a D, which I do with my daughter in the garage, but it's mostly just fun for me, and hard work for her.
My wrist is still recovering, so I have more machines than I like, but they allow me to work without flexing my wrist. Still, no curls.
Horiz Back Ext w/pause
FM Row (12)
Hack Squat machine
45° Back Ext 1/pause
Rev Pec Deck
FM SS Press (8)
FM SS Row (5)
Step Ups (24")
FM SS Row (13)
GHR Hands behind head
Ft Elev PUs
I'm not particularly anal about exercise order, so I just do them as the machines/stations free up.
The sets/reps are typically running 3 sets of 8-15, with a few things like steps ups and back extensions in the 20-25 rep range.
I grabbed some pushup handles at TJMax, so I'm back to pushups, even with the wrist issue.
50 pushups, 50 calories...
I trained yesterday, but had to modify things because I was soooo sore from stupidly playing with my new pushup handles the day before. Zero to 6 sets of max pushups in one day is stoopid.
(Hey, there's a 'Preview' button, now!)
This looks weird because I paste from a spreadsheet
...and this is how it looks if I don't paste into a 'code' tag.Code:A 8/9/2013 exercise wt/sets/reps notes GHR 15/14/10+3 Leg Extensions 180-10/10/10 HS Lat Row 180-15, 200-12/10+2 Lat Raise 100-12/12/10+1 N/A too sore Pec Deck 80-8/8/8 N/A too sore FM Row (12) 90-18/18/18
exercise wt/sets/reps notes
Leg Extensions 180-10/10/10
HS Lat Row 180-15, 200-12/10+2
Lat Raise 100-12/12/10+1 N/A too sore
Pec Deck 80-8/8/8 N/A too sore
FM Row (12) 90-18/18/18
It was a good workout, and it's slowing working, so says the wife. More glutes and legs, which have been sadly lacking (so I hear). I'm really happy with my back and chest, too.
Fat loss has been slow, but I haven't really focused on it. We are going to a training week in Hawaii in October, and I'm going to need to step this up a notch to look good when I'm stand up paddling and doing the iron cross naked.
It's at a hippie voodoo yoga retreat-like resort, so I'm a little nervous about the food. We're not going ON a yoga retreat, but that's the type of events they tend to hold there. They seem nice...