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Post by Rich on Jan 6, 2007 17:36:53 GMT -5
Cool! If nobody minds, I think I'll keep a journal here as well.
My last workout:
2007/01/04 Back
Exercise : Leverage Lat Pull (Total lifted: 8,740 lbs) · (w/u) 110 lbs X 12 · (w/u) 110 lbs X 10 · (w/u) 160 lbs X 6 · (w/u) 210 lbs X 3 · (w/u) 230 lbs X 1 · 250 lbs X 6 · 250 lbs X 6 · 250 lbs X 6 Exercise : Deadlift (Total lifted: 6,975 lbs) · (w/u) 135 lbs X 10 · (w/u) 225 lbs X 4 · 315 lbs X 6 ... f'n A!!! · 315 lbs X 5 ... I think I could've had 6 again. By the time I decided to do it, it was too late. · 315 lbs X 4 ... def. no more this time Exercise : Leverage Seated Row (Total lifted: 1,170 lbs) · 130 lbs X 5 · 130 lbs X 4 Exercise : 1-Arm Dumbell Rows (Total lifted: 2,850 lbs) · 95 lbs X 14 ... 7 each arm · 95 lbs X 16 ... 8 each arm
May have been dumb to squeeze 95 on the DB, but what's the worst that can happen on a db row?
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Post by Rich on Jan 6, 2007 18:02:08 GMT -5
I guess I'll add that I have recently come off of a bad shoulder injury that kept me out of the gym for almost 6 months (and a broken foot before that). I also bought a home gym last summer, and because of the 6-month break am still just discovering the joys of training at home!
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Post by beckie on Jan 6, 2007 18:06:43 GMT -5
hey Rich,its nice to meet another bb'er that isn't a born athlete! Congrats on finally conquering the fat Whens the next comp??
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Post by youngblood on Jan 6, 2007 18:47:30 GMT -5
Did you used to post on Shawn Ray's board? #smileydunno9gx#
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Post by Rich on Jan 6, 2007 20:46:40 GMT -5
hey Rich,its nice to meet another bb'er that isn't a born athlete! Congrats on finally conquering the fat Whens the next comp?? LOL. At first when I read this I thought it was a jab at the weight I lifted in the workout I posted! ;D Then I realized you must have gone to my site. Next comp won't be for 2 more years. I am 38 this year. I want to compete again when I am 40, and take the masters category! Til then I am cycling bulking and cutting phases.
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Post by Rich on Jan 6, 2007 20:47:22 GMT -5
Did you used to post on Shawn Ray's board? #smileydunno9gx# Yep, that's me!
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Post by Rich on Jan 6, 2007 21:53:08 GMT -5
2007/01/06 Quads, Hams
Exercise : Barbell Squat (Total lifted: 8,080 lbs) · (w/u) 95 lbs X 12 · (w/u) 95 lbs X 10 · (w/u) 135 lbs X 6 · (w/u) 185 lbs X 3 · (w/u) 225 lbs X 1 · 275 lbs X 6 · 275 lbs X 5 · 275 lbs X 5 ... some lower back pain Exercise : Leverage Front Squat (Total lifted: 6,450 lbs) · 310 lbs X 7 ... PB · 320 lbs X 7 ... PB!! · 340 lbs X 6 ... PB!!!!! Exercise : Lying Leg Curls (Total lifted: 1,025 lbs) · 45 lbs X 7 · 55 lbs X 7 · 65 lbs X 5
Better than last week! I did more sets and went heavier. I'm happy!
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Post by Tim Wescott on Jan 7, 2007 10:29:26 GMT -5
Glad to hear you`re recovering from your injuries..................I`m going through similar stuff right now.
Good stuff Rich,and again,a pleassure to have you on board!! #bwelcome8zy#
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Post by beckie on Jan 7, 2007 22:00:36 GMT -5
Do you have goal lifts you are aiming for?
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Post by Rich on Jan 8, 2007 8:03:15 GMT -5
Do you have goal lifts you are aiming for? Yes and no. I don't have some magical number I think I will reach and say "YES! Now I have finally made it". I just always want to improve. That said, I am currently aiming for: Freeweight Squats: 315 X 6 Deadlift: 405 X 6 (intermediate goal of 365 X 6) Flat bench press: 275 X 6 Incline DB Press: 100 X 6 (this one may take a while as my dumbells can only go up to 85 lbs ... lol!)
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Post by Tim Wescott on Jan 8, 2007 16:22:43 GMT -5
Nice PR`s on those Leverage Front Squat CQ !! #arockon6ha#
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Post by Rich on Jan 8, 2007 17:39:03 GMT -5
Thanks Tim! I don't know if you noticed, but there was a pretty glaring typo there before (I just edited it). It said I did 60 reps at 340! LOL.
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Post by Tim Wescott on Jan 8, 2007 17:41:18 GMT -5
Thanks Tim! I don't know if you noticed, but there was a pretty glaring typo there before (I just edited it). It said I did 60 reps at 340! LOL. Actually,I figured that was commonplace for you!! ;D really,I didn`t notice,but it would be nice huh? LOL
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Post by Rich on Jan 8, 2007 19:14:36 GMT -5
Thanks Tim! I don't know if you noticed, but there was a pretty glaring typo there before (I just edited it). It said I did 60 reps at 340! LOL. Actually,I figured that was commonplace for you!! ;D really,I didn`t notice,but it would be nice huh? LOL No kidding. Of course, if I could get 60 then why stop there? I'd go for the century .... ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by mrky03 on Jan 8, 2007 19:15:11 GMT -5
Intense training there CQ! I'll be interested in following your progress!
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Post by TNA on Jan 8, 2007 20:53:35 GMT -5
Nice going Rich. I'm also looking forward to your progress!
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Post by Rich on Jan 8, 2007 21:43:34 GMT -5
2007/01/08 Chest
Exercise : Flat Barbell Bench Press (Total lifted: 6,135 lbs) · (w/u) 95 lbs X 12 · (w/u) 95 lbs X 10 · (w/u) 135 lbs X 6 · (w/u) 185 lbs X 3 · (w/u) 205 lbs X 1 · 225 lbs X 4 ... Post-injury PB!!!!! · 225 lbs X 4 · 225 lbs X 3 ... damn! Exercise : Incline Dumbell Press (Total lifted: 1,345 lbs) · 85 lbs X 5 · 85 lbs X 2 ... messed up the kick-up · 75 lbs X 6 · 75 lbs X 4 Exercise : Flat Flyes (Total lifted: 225 lbs) · 45 lbs X 5 ... superset with Exercise : Flat Dumbell Press (Total lifted: 135 lbs) · 45 lbs X 3 Exercise : Flat Flyes (Total lifted: 180 lbs) · 45 lbs X 4 ... superset with Exercise : Flat Dumbell Press (Total lifted: 135 lbs) · 45 lbs X 3
Not bad. Messing up the kick-up on the db presses kinda tweaked my shoulder, so I was careful after.
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Post by Tim Wescott on Jan 8, 2007 21:48:50 GMT -5
Nice workout..............how long have you been training with the total amount of weight lifted per session idea?
Do you try to exceed the amount every time,or only when you are able to?
Why is Jamaican Blue Mountain coffee so damn expensive? LOL
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Post by Rich on Jan 8, 2007 21:54:34 GMT -5
That total amount lifted is a side effect of the program I use to track my workouts (my gym also happens to be my office, so my computer is right there). The program measures the "intensity" of your workout by comparing total poundage lifted to the time it took to complete the workout. I try to beat the intensity of my last workout each time, either by picking up the pace or increasing the poundage - if I can!
Anyway, the program also generates a text version of the workout, which is handy for posting on online journals, and it includes the total poundage in the text.
As for the Jamaican Blue ... damned if I know! I joined your board to find out!
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Post by Rich on Jan 8, 2007 22:04:01 GMT -5
Just thought I'd add a pic of my home gym to my journal. This is where all my suffering occurs! LOL. ![](http://www.coldquads.com/netimages/homegym0107small.jpg)
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