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Post by beckie on Jun 22, 2007 2:06:08 GMT -5
at least you tried with your brother-my last training partner used to text girls during his rest between sets #ohthedramali6# -I wanted to throw his phone out the window! Good to see you're putting in the hard yards with your training!
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Post by Rich on Jun 24, 2007 18:22:17 GMT -5
2007/06/24 Delts
Exercise : Seated Dumbell Press (Total lifted: 2,840 lbs) · (w/u) 30 lbs X 12 · (w/u) 30 lbs X 10 · (w/u) 40 lbs X 6 · (w/u) 50 lbs X 6 · (w/u) 60 lbs X 1 · 65 lbs X 6 · 70 lbs X 6 · 75 lbs X 6 · 80 lbs X 4 Exercise : Standing Dumbell Laterals (Total lifted: 200 lbs) · 50 lbs X 4 ... superset with ... Exercise : Bent Dumbell Laterals (Total lifted: 300 lbs) · 50 lbs X 6 Exercise : Standing Dumbell Laterals (Total lifted: 225 lbs) · 45 lbs X 5 ... superset with ... Exercise : Bent Dumbell Laterals (Total lifted: 270 lbs) · 45 lbs X 6 Exercise : Standing Dumbell Laterals (Total lifted: 210 lbs) · 35 lbs X 6 ... superset with ... Exercise : Bent Dumbell Laterals (Total lifted: 350 lbs) · 35 lbs X 10
Short but sweet! Didn't want to tax my shoulder. Still, 80 lb seated presses is a great weight!
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Post by Tim Wescott on Jun 25, 2007 10:51:05 GMT -5
Damn good numbers Rich..........and intense to boot!! #arockon6ha#
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Post by mrky03 on Jun 26, 2007 16:53:58 GMT -5
Good going Rich!
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Post by Rich on Jul 3, 2007 13:56:02 GMT -5
2007/07/03 Chest
Exercise : Flat Barbell Bench Press (Total lifted: 6,450 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 6 ... lat cramp!!! · 245 lbs X 3 ... I really fought for that last rep. · 235 lbs X 3 ... Wow. The last set really did a number on me. Exercise : Incline Barbell Bench Press (Total lifted: 2,590 lbs) · 185 lbs X 4 · 185 lbs X 6 ... Took a longer rest after the last set to pull off 6 reps. · 185 lbs X 4 ... failed on rep 5 Exercise : Decline Barbell Bench Press (Total lifted: 1,850 lbs) · 185 lbs X 6 · 185 lbs X 4 ... That was it. Done.
Press-o-rama!!! Felt good.
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Post by mrbeefy on Jul 3, 2007 14:17:28 GMT -5
Damn Bro........pretty soon we're gonna have to get you a bra for that chest!!!
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Post by Tim Wescott on Jul 3, 2007 17:58:29 GMT -5
Good one Rich ! #thumbsupsmileyanim9lp#
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Post by mrky03 on Jul 5, 2007 15:59:16 GMT -5
Great workouts Rich! Hows the body holding up?
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Post by Intensity on Jul 6, 2007 13:43:40 GMT -5
GOOOOD JOB RICH!
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Post by Rich on Jul 6, 2007 13:57:29 GMT -5
Thanks for the feedback guys! Body's holding up pretty well Joel, thanks for asking. I'm taking a lot of precautions these days.
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Post by Rich on Jul 6, 2007 13:58:09 GMT -5
2007/07/06 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: 5,430 lbs) · (w/u) 225 lbs X 6 · 335 lbs X 6 ... Post-injury PB. · 345 lbs X 4 ... NICE!!!! I honestly don't know when the last time is I touched this weight. · 345 lbs X 2 ... Maybe had a third, but I waited too long to decide and my shoulders started shaking. Exercise : Corner Barbell Rows (Total lifted: 2,670 lbs) · 125 lbs X 8 · 135 lbs X 7 · 145 lbs X 5 ... I REALLY like how these feel - maybe the best back movement for me besides deads.
A post-injury PB on deads is always a great day!!!!!
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Post by mrky03 on Jul 6, 2007 16:25:42 GMT -5
Great back day Rich! Feels great doesn't it?
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Post by RUBICON19 on Jul 6, 2007 19:27:51 GMT -5
Where are you diet wise Rich?
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Post by Rich on Jul 6, 2007 19:58:18 GMT -5
Where are you diet wise Rich? For a long time I was on the see-food diet. Now I'm trying to stick to 5-6 clean meals/day and lean out some. I haven't weighed myself in eons, but my guess is I am around 215, and that if I dieted for a show I'd land around 180. Based on that thought, I'd rather be in the 190's off-season. My pants were starting to loosen up last month or so, but in the week I was in Calgary with my friend, I'd guess I put about 5 lbs on.
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Post by Rich on Jul 6, 2007 19:58:57 GMT -5
Great back day Rich! Feels great doesn't it? The deadlifts were like a dream!
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Post by RUBICON19 on Jul 6, 2007 20:24:19 GMT -5
Where are you diet wise Rich? For a long time I was on the see-food diet. Now I'm trying to stick to 5-6 clean meals/day and lean out some. I haven't weighed myself in eons, but my guess is I am around 215, and that if I dieted for a show I'd land around 180. Based on that thought, I'd rather be in the 190's off-season. My pants were starting to loosen up last month or so, but in the week I was in Calgary with my friend, I'd guess I put about 5 lbs on. Ahhh. Cool. I like the seefood diet I agree that its better to stay leaner in the off season and will do so next time around
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Post by Rich on Jul 9, 2007 15:46:16 GMT -5
2007/07/09 Biceps, Triceps
Exercise : Standing Dumbell Curls (Total lifted: 3,460 lbs) · (w/u) 25 lbs X 24 ... 12 each hand · (w/u) 25 lbs X 20 ... 10 each hand · (w/u) 30 lbs X 12 ... 6 each hand · (w/u) 35 lbs X 6 ... 3 each hand · (w/u) 40 lbs X 2 ... 1 each hand · 45 lbs X 12 ... 6 each hand · 45 lbs X 14 ... 7 each hand · 45 lbs X 12 ... 6 each hand Exercise : Leverage Preacher Curls (Total lifted: 625 lbs) · 30 lbs X 8 · 35 lbs X 6 · 35 lbs X 5 Exercise : Hammer Curls (Total lifted: 600 lbs) · 30 lbs X 10 ... 5 each hand · 30 lbs X 10 ... 5 each hand Exercise : Close-Grip Bench Press (Total lifted: 6,585 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 5 ... Maybe I could have had 6. · 225 lbs X 4 ... I keep chickening out of one more rep. · 225 lbs X 4 ... No chickening out this time! 4 was ALL I had. Exercise : Incline Headbangers (Total lifted: 2,250 lbs) · 125 lbs X 6 · 125 lbs X 6 · 125 lbs X 6 Exercise : Leverage Pressdowns (Total lifted: 875 lbs) · 85 lbs X 5 · 75 lbs X 6
Not bad! All bi/tri exercises were supersetted. Supersetting everything takes a lot out of me.
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Post by mrky03 on Jul 9, 2007 16:28:39 GMT -5
Now thats what I call precision training! Good job Rich!
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Post by Tim Wescott on Jul 9, 2007 18:40:29 GMT -5
Good workout Rich,and damned impressive incline headbangers !! #arockon6ha#
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Post by Rich on Jul 10, 2007 10:51:16 GMT -5
2007/07/10 Delts, Traps, Calves
Exercise : Seated Dumbell Press (Total lifted: 2,280 lbs) · (w/u) 40 lbs X 12 · (w/u) 45 lbs X 10 · (w/u) 50 lbs X 6 · 70 lbs X 6 ... Weird. Last week I had 80 lbs on these. Must be because I did tris yesterday. · 70 lbs X 5 · 70 lbs X 4 Exercise : Upright Rows (Total lifted: 1,710 lbs) · 95 lbs X 6 · 95 lbs X 6 · 95 lbs X 6 Exercise : Standing Dumbell Laterals (Total lifted: 630 lbs) · 35 lbs X 6 ... these were supersetted with the bent laterals · 35 lbs X 6 · 35 lbs X 6 Exercise : Bent Dumbell Laterals (Total lifted: 840 lbs) · 35 lbs X 8 ... supersetted with standing laterals · 35 lbs X 8 · 35 lbs X 8 Exercise : Dumbell Shrugs (Total lifted: 1,520 lbs) · 80 lbs X 8 · 80 lbs X 3 ... felt a burn in my inner triceps · 80 lbs X 8 ... no burn this time Exercise : Seated Calf Raises (Total lifted: 5,600 lbs) · 140 lbs X 7 · 140 lbs X 7 · 140 lbs X 8 · 140 lbs X 8 · 140 lbs X 10 Exercise : Standing Calf Raises (Total lifted: 8,700 lbs) · 235 lbs X 10 · 235 lbs X 10 · 250 lbs X 8 · 250 lbs X 8
Trained with Alex today at his new gym. Nice place. Good to train with a partner again!
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