Ben Nadel
On User Experience (UX) Design, JavaScript, ColdFusion, Node.js, Life, and Love.
I am the chief technical officer at InVision App, Inc - a prototyping and collaboration platform for designers, built by designers. I also rock out in JavaScript and ColdFusion 24x7.
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Ben Nadel at the New York ColdFusion User Group (May. 2009) with: Mark Drew

Project HUGE : Weeks 5 & 6

By Ben Nadel on

Sorry for the delay in posting. Over the last two weeks, my girlfriend and I have gotten a little kitten, Izzy, who is freakin' adorable beyond all measure. I have also had to go to several birthday parties including my mother's and my girlfriends. So, needless to say, things have been a bit hectic.

Because of the busy schedule I missed the push day (chest / biceps) of both weeks below. For that reason, I am going to repeat this week again even though I was only doing phases for three weeks. Also, my front squatting is not quite there yet. My mid back keeps giving out. I want another week to try and hone that skill a bit more.

Week Five

Day One : Legs / Calves

Front Barbell Squat

145 x 12
155 x 10
165 x 8
175 x 6
175 x 7-8 (sloppy)

I have been having a lot of trouble getting my breathing down on this exercise. When I start to try and breath I feel like my whole front stability gives away. Then, my mid back starts to give out and my rib cage starts to rotate anteriorly. Uggg. Still, feels good, but the last set feels sloppy and dangerous.

Romanian Leg Curl

BW x 0 (4)
BW x 0 (3)
BW x 0 (2)
BW x 0

I finally found out what these are actually called: Natural Hamstring Raises. Still impossible, but hopefull these will improve.

Walking Lunges w/ Dumbbells

30 x 10
35 x 10
40 x 10 (sloppy!)
BW x 10

On this exercise, I just started to feel like my mid back had been taxed so much during the workout. I finsihed up with a body weight (BW) set just to keep feeling the movement, but not to push it too hard.

Hip Adduction

190 x 20
190 x 16
190 x 12
190 x 12 (14)
190 x 12

Standing Calve Raises (substitute)

135 x 15
135 x 11 (12)
135 x 8

At the end of this, I just quit. My back started to feel funny and I didn't want to load my spine any more. It was basically an off feeling day.

Day Two : Back / Triceps

Narrow Grip Pull Down (Supinated grip)

135 x 12
165 x 10
180 x 7 (8)
195 x 4 (6)

Got a little ahead of myself on that one. But it felt good.

Machine Wide Row (Uni lateral)

55 x 12
80 x 10
90 x 7 (8)
90 x 4 (5)

Again, got a little ahead of myself. But, I was getting a nice pump in my back.

Lateral Pull Down - Assisted (substitute)

-120 x 12
-110 x 7
-120 x 5
-130 x 7

My back was done at this point.

Narrow Grip Barbell Bench Press

115 x 12
145 x 10
155 x 8
165 x 7

This felt much better than last week.

Overhead Dumbbell Extension

15 x 12
20 x 10
25 x 8
30 x 4 (failure)

Day Three : Chest / Triceps

Missed!

Week Six

Day One : Legs / Calves

Front Barbell Squat

145 x 12
155 x 10
165 x 8
175 x 8 (sloppy)

Started to feel more in control over this.

Romanian Leg Curl

BW x 0 (4)
BW x 0 (3)
BW x 0 (2)
BW x 0

Walking Lunges w/ Dumbbells

30 x 10
35 x 10
40 x 10
45 x 5

Holding up the dumbbells feels like the limiting factor in this exercise.

Hip Adduction

190 x 20
190 x 20
190 x 20
190 x 10 (13)

I am gonna have to figure out a harder exercise for this.

Standing Calve Raises (substitute)

115 x 15
135 x 13
155 x 9
155 x 6

Day Two : Back / Triceps

Narrow Grip Pull Downs (Supinated grip)

150 x 12
165 x 10
180 x 8
195 x 5

Machine Wide Row (Uni lateral)

55 x 12
70 x 10
80 x 8
85 x 7 (8)

Lateral Pull Down

105 x 12
120 x 10
135 x 8
150 x 5 (failure)

Narrow Grip Dumbbell Bench Press (substitute)

40 x 12
50 x 10
60 x 8
70 x 7 (failure)

Overhead Dumbbell Extension

15 x 12
20 x 10
25 x 8
30 x 5

Tweet This Titillating read by @BenNadel - Project HUGE : Weeks 5 & 6 Thanks my man — you rock the party that rocks the body!


Reader Comments

Sofie,

Thanks. Unfortunately, lots of personal stuff has come up last week and this week is the holidays so I have pretty much fallen off the wagon again, at least until next week. Uggg. What can you do though.

Reply to this Comment

Ben, I would recommend you to use small pictures for each excercise. It'll be helpful for people who don't understand everything (just like me :D ). I must google for every mentioned excercise.

Strange question regarding "Barbell Front Squat" - kgs or lbs? I would bet on lbs, but one never knows.

Reply to this Comment

@Jan,

Yes, I deal with pounds (Lbs) only :) I am thinking of building an exercise database that would have pictures... one day, one day.

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