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Traditional Strength Training; Week2Session1; Sunday 3:30PM-4:30PM

Posted Sep 12 2008 7:18pm

Just did my MRI today. Finally taking a much closer look at the shoulder.

They told me to move the shoulder around afterwards, to work the die out of the shoulder joint and into the body. So, hitting some light chest today.

Legs, Calves, Abs, Neck, Forearms

  • Hip Belt Squats 60lbs x 20 x 3; 60 x 30 (conditioning, ass to floor squats with dumbbell hooked to Hip Belt. Photo’s coming soon. Incredible pump and cardio.)
  • 1 Leg Standing Calf Raise: 60lbs x 20, 15, 15, 10
  • Obliques 60lbs x 15 x 3 per side (legs like noodles - high reps for quads are so killer)
  • Crunches: 22.5lbs x 20 x 3 (good difficulty - legs shaking like an dog in a cold rain)
  • Neck 22.5lbs x 20, 20, 15
  • Rev Forearms 15lbs x 20 x 3
  • Bloc Pinch Grip 22.5lbs x 15-20 sec x 3


This is the first time I have done hip belt squats in over 8 months. Maybe more. The last time I did them, I used a barbell. Having just used the Ironmaster Quick-Lock Dumbbell as my resistance, I would never go back.

The dumbbell stays more within your center of gravity, placing less stress around the knee joint and more around the hips and mid-quad. The knee gets some good action, but not so much that it is unhealthy. My legs are fried. And I only used a wimpy 60 lbs.

I can’t wait until next leg day when I use 90lbs or more. I can easily see going 240 at some point. This will require using 2 dumbbells side by side from the floor somehow. The 60lbs I used today was in some ways just far too light. Still, I got winded and a good pump. I suppose it was more like jazzersize than anything else. But it bodes well for future leg workouts.

Lungs felt OK. I was congested to begin with, but the high rep squats had me breathing like a locomotive, and helped clear my lungs well. I decided to skip rope work as I am spent.

Pre-Workout Nutrition/Diet

  • Muscle Milk/MLO Apple Breakfast
  • Two Coffees (may have congested me) and two Power Bars 1 hour prior to workout

Post Workout Nutrition/Diet

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This entry was posted on Sunday, January 28th, 2007 at 2:36 pm and is filed under Advanced Programs, Diet, Intermediate Programs, Traditional Strength Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
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