Torben's training log, Phase 3: do you even lift, brah?

[IR_Kuoin]

Only problem I had was some wearing on my shoulder, cuz I did 3 training sessions in a row, and didn't expect the last one to be so heavily that it made my shoulder hurt, its okay now but I do some elbow stretching just to make sure.

[Torben]

I heard swimming helps.

yeah i became a big fan over the last years, specially since last november!
and statham is a freak,  he doesnt even drink. not even beer!! ahrg.  no body is worth that

edit:
tadays training, jus over 1:30h,  legs, back, chest

monday,  april 15th
warmup (3min cycling, static stretching, 2min rowing,  dynamic stretching
6x4x60kg hang clean
7x3x100kg deep squat
3x10x60kg romanian deadlift (RDL)
7x3x75kg benchpress, 1x3x80kg
6x10x26kg/db dumbbell incline press
6x10xw/e cable crossover
7x3x+10kg negative pullups (NOT full range of motion-important. pm me for more)
3x10x lat machine

[SixThumbs]

I think I need to do some low weight, high volume days; my knee has been ruined for the past two weeks.

[Torben]

I think I need to do some low weight, high volume days; my knee has been ruined for the past two weeks.

what have you been doing in the two weeks previouse to your pain?

[SixThumbs]

The workout I posted earlier in the thread. I'm a bit bow-legged though from childhood and on one of the last squats I did I turned my knee funny, still mildly hurts when I squat down all the way but I'm back to the gym today.

[Torben]

The workout I posted earlier in the thread. I'm a bit bow-legged though from childhood and on one of the last squats I did I turned my knee funny, still mildly hurts when I squat down all the way but I'm back to the gym today.

maybe you wanna work around that and do some 20-30min cycling until it feels better?  low volume squatting wont do any good if a legiment is a bit worn.  you would still be prone to fucking up the correct movement.

you might also want to consider using this "break" in heavier squatting to get somebody to review your technique and work on that.

last but not least bow legged might be an indication to get an orthodontic insole for a while.  incorrect straining on a daily bases (wrong vocabulary here sorry)  can come to show during high loads like during a work out.  hm,  im pissed i cant express myself better,  but i hope you get what i mean. 

anyway,  no matter what you do,  gl with getting over it!

[Torben]

tuesday, april 16th
just wanted to kill myself off today,  arms and abs
10min warmup cycling+stretching
6x4x37.5kg sz-curl
5x5x27.5 sz curl
(12,10,6)x22,5 scott curl
(11,9,7)x 9kg concentration curl
1x6 windhshieldwipers (couldnt do more due to sore back from yesterday)
3x15x full tower+10kg cable ab-curls
50 crunches
10,10,6 dips
10,8x34kg triceps dumbell overhead press whatever thingy
2x10x dimond pushups
2x?x? cable push down (triceps)

[CrazyCracka420]

did you post your tits yet?

[Torben]

did you post your tits yet?

ill post them alongside my gfs as soon as i get her drunk enough

[SixThumbs]

maybe you wanna work around that and do some 20-30min cycling until it feels better?  low volume squatting wont do any good if a legiment is a bit worn.  you would still be prone to fucking up the correct movement.

you might also want to consider using this "break" in heavier squatting to get somebody to review your technique and work on that.

last but not least bow legged might be an indication to get an orthodontic insole for a while.  incorrect straining on a daily bases (wrong vocabulary here sorry)  can come to show during high loads like during a work out.  hm,  im pissed i cant express myself better,  but i hope you get what i mean. 

anyway,  no matter what you do,  gl with getting over it!

Thanks, I've just been squatting fairly heavy with no auxiliary work (or post workout stretching) so one of the days I was a bit fatigued and torqued it funny. It's better now but I don't think my form was/is off, just a bit of overtraining. Anyway, I've moved on to learning front squats with a lighter load as my range of movement returns.

[Torben]

nice bro!  gl,  and maybe think about mixing up the training here and there to allow your body to gain non-specific strength around the usual exercises you perform. : )

[Torben]

some recreational mtbing,  around two hours.

[Torben]

friday, april 19th

warmup (3min high freq cycling, stretching, 1min row, dynamic stretching)

7x3x70kg hang clean
6x4x65 jumpsquat
6x4x55 military press
3x10x20kg 1/2 military press
3x10x60kg romanian dead lift
3x10x30 db row
3x12x20 front raise
3x10x? row machine
3x10x? sideraise machine
ss(3x10x? rear delt and outer rotators)
3x7xbw upside down sit ups (50cent shit, dunno name)
3x15xmax cable ab curl
stretching.

[Chris_the_Animal]

50cent shit

visitors can't see pics , please register or login

[Radament]

hey torben , don't know where to ask so i decided to ask here .
i really need to train forearms cause they seem weak compared to biceps  so i decided to find a good exercise and i found these---> http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/2/muscle/forearms

i'm not going to do the "farmers walk" , tried the Palms-Down Wrist Curl Over A Bench but it sucks , can't really find a position to do that.
so i decided to try the Reverse Barbell Curls found here ---> http://www.leehayward.com/exercises/forearms/ and i found it great , you can also train biceps .
at this point i need an exercise to do at work in the free times but i can't bring my lovely barbell with me !!!
what do you suggest? i already have 2 dumbbells and 8 pinches ( 4x2kg and 4x1kg) at work but i don't know what type of exercise i could try .
do you think this http://www.bodybuilding.com/exercises/detail/view/name/plate-pinch can work ?