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Post by mrky03 on Jul 14, 2007 9:40:45 GMT -5
Good workout as usual Rich! Its nice to train in a different place occasionally.
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Post by Rich on Jul 17, 2007 10:11:36 GMT -5
2007/07/10 Quads
Exercise : Barbell Squat (Total lifted: 9,080 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 3 · 275 lbs X 6 · 275 lbs X 6 · 275 lbs X 6 Exercise : Leverage Front Squat (Total lifted: 6,120 lbs) · 360 lbs X 6 · 360 lbs X 6 · 360 lbs X 5 ... This totally did me in. Very unusual
Short, not sweet. Been a month since last leg day thanks to a slight injury and my trip to Calgary.
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Post by mrky03 on Jul 17, 2007 16:02:42 GMT -5
Love those squats!
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Post by Tim Wescott on Jul 17, 2007 19:53:05 GMT -5
Good leg day Rich!!
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Post by Rich on Jul 18, 2007 21:49:23 GMT -5
2007/07/18 Chest
Exercise : Flat Barbell Bench Press (Total lifted: 6,765 lbs) · (w/u) 135 lbs X 12 · (w/u) 135 lbs X 10 · (w/u) 155 lbs X 6 · (w/u) 185 lbs X 3 · (w/u) 205 lbs X 1 · 245 lbs X 4 ... left arm lagging · 225 lbs X 5 ... Wow. Really toughed out that last one. Exercise : Flat Barbell Bench Press (Total lifted: 1,755 lbs) (Drop set) · 225 lbs X 3 · 135 lbs X 8 Exercise : Incline Dumbell Press (Total lifted: 1,205 lbs) · 75 lbs X 7 · 85 lbs X 4 · 85 lbs X 4 ... 3 1/2, actually. Exercise : Incline Flyes (Total lifted: 765 lbs) · 45 lbs X 7 · 45 lbs X 6 · 45 lbs X 4
I'll take it!
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Post by Rich on Jul 21, 2007 13:04:38 GMT -5
2007/07/21 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: 5,765 lbs) · (w/u) 225 lbs X 6 · (w/u) 275 lbs X 1 · 345 lbs X 5 ... PI-PB. NICE! 5th was shaky. · 345 lbs X 4 ... 5 maybe ... would have been risky. · 345 lbs X 3 ... DAMN. Wish I could have done 4, but it wasn't there. Exercise : Corner Barbell Rows (Total lifted: 2,660 lbs) · 145 lbs X 6 ... A bit off balance, but still a good set · 145 lbs X 7 · 155 lbs X 5
Back is becoming my favourite day!!!
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Post by RUBICON19 on Jul 21, 2007 13:07:00 GMT -5
Still moving along nicely there!!
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Post by Rich on Jul 23, 2007 10:41:03 GMT -5
Delts July 23, 2007
Exercise: Seated Dumbell Press (Total lifted: 5770 · (w/u) 30 X 12 · (w/u) 30 X 10 · (w/u) 40 X 6 · (w/u) 60 X 3 · (w/u) 70 X 1 · 80 X 3 ... Had to leave for 30 mins after this set. Messed up my head. Screw it, I'm going high rep. · 65 X 10 ... 1 min rest · 65 X 8 ... 1 min rest · 65 X 5 ... 1 min rest Exercises: Standing Dumbell Laterals/Bent Dumbell Laterals (Total lifted: 3150 · 45/45 X 5/8 · 45/45 X 5/6 · 45/45 X 5/6
Left for 30 mins after the 80lb set - my daughter had a meltdown at camp. She recovered. I didn't.
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Post by Rich on Jul 25, 2007 14:34:03 GMT -5
2007/07/25 Biceps, Triceps
Exercise : Standing Barbell Curls (Total lifted: 2,715 lbs) · (w/u) 45 lbs X 12 · (w/u) 45 lbs X 10 · (w/u) 55 lbs X 6 · (w/u) 75 lbs X 3 · (w/u) 85 lbs X 1 · 95 lbs X 7 · 105 lbs X 4 Exercise : Leverage Preacher Curls (Total lifted: 400 lbs) · 50 lbs X 4 ... Last rep was the forever rep. · 40 lbs X 5 ... Tried and tried for #6 - held it 3/4 of the way for like 15 seconds but no go. Exercise : Hammer Curls (Total lifted: 1,080 lbs) · 45 lbs X 6 · 45 lbs X 6 Exercise : Close-Grip Bench Press (Total lifted: 5,360 lbs) · (w/u) 135 lbs X 10 · (w/u) 185 lbs X 3 · 225 lbs X 7 ... Holy sh*t - where the heck did THAT come from ! PB on reps!!! · 235 lbs X 4 · 235 lbs X 4 Exercise : Incline Headbangers (Total lifted: 1,215 lbs) · 135 lbs X 4 · 135 lbs X 5 Exercise : 1-Arm Dumbell Extension (Total lifted: 640 lbs) · 40 lbs X 4 · 40 lbs X 4
Power week #1 - First P/RR/S workout. I liked it!!!!
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Post by Rich on Jul 26, 2007 14:25:52 GMT -5
Quads, Hams July 26, 2007
Exercise: Barbell Squat (Total lifted: 8635) · (w/u) 95 X 12 · (w/u) 95 X 10 · (w/u) 135 X 6 · (w/u) 185 X 3 · (w/u) 225 X 1 · 275 X 7 · 295 X 6 · 315 X 4 Exercise: Leverage Front Squat (Total lifted: 6630) · 430 X 6 ... PB on reps! · 450 X 5 ... PB!!!!! · 450 X 4 ... Damn. I think I pulled my triceps! Exercise: Single Leg Extension (Total lifted: 1560) · 40 X 9 ... Too light. · 60 X 7 ... Still too light. Exercise: Lying Leg Curls (Total lifted: 585) · 65 X 4 · 65 X 5 Exercise: Stiff-Leg Deadlifts (Total lifted: 2025) · 225 X 4 ... Felt a bit weird. Been a while since I've done these! · 225 X 5
Power week #1. A much better leg day than I've been having! Though my right triceps is REALLY fried.
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Post by mrky03 on Jul 26, 2007 18:01:26 GMT -5
Wow! How did you manage to pull your triceps doing squats?
I think you'll like P/RR/S training I've been doing it for most of this past year. It definitely requires you to "think outside the box'! Just give a chance to work, it took me a while to buy into it also. As you know I was a Max ot devotee!
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Post by Rich on Jul 26, 2007 20:26:45 GMT -5
You mean you never pulled your triceps doing squats? LOL.
I was concentrating so hard on getting the weight up I guess I was pushing up on the handles too ... as if that would make a difference!
I think I will like the P/RR/S as well. There are too many solid bb'ers here using it for me to doubt its effectiveness, and I KNOW my joints and tendons will thank me for not lifting heavy every week! As you know, Max-OT is really just P/P/P. And I've been doing that for .... 4 years now?
Time for a change.
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Post by mrky03 on Jul 27, 2007 18:34:54 GMT -5
You mean you never pulled your triceps doing squats? LOL. I was concentrating so hard on getting the weight up I guess I was pushing up on the handles too ... as if that would make a difference! I think I will like the P/RR/S as well. There are too many solid bb'ers here using it for me to doubt its effectiveness, and I KNOW my joints and tendons will thank me for not lifting heavy every week! As you know, Max-OT is really just P/P/P. And I've been doing that for .... 4 years now? Time for a change. I finally came to that same conclusion myself! And trust me your joints will thank you for it!
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Post by Rich on Jul 30, 2007 14:00:13 GMT -5
July 30, 2007 Chest
Exercise: Flat Dumbell Press (Total lifted: 5930Pounds) · (w/u) 45 X 12 · (w/u) 45 X 10 · (w/u) 65 X 6 · (w/u) 85 X 3 · 95 X 6 ... Post-injury PB! · 95 X 5 · 95 X 3 ... Wow. Not sure what happened. Exercise: Incline Barbell Bench Press (Total lifted: 2590Pounds) · 185 X 5 · 185 X 5 · 185 X 4 ... aaaaaalmost had #5. My right arm made it but my left didn't. Exercise: Leverage Seated Dips (Total lifted: 2120Pounds) · 110 X 12 ... Way too light. · 160 X 5 ... Not bad. I'll have to get used to these, they're a bit wierd.
Power week #1 (P/RR/S) - Good lifts for me on the DB presses!
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Post by mrky03 on Jul 30, 2007 18:03:00 GMT -5
Looks good Rich! Hang with it!
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Post by Rich on Aug 1, 2007 14:17:20 GMT -5
August 1, 2007 Back
Exercise: Deadlift (Total lifted: 7050 lbs) · (w/u) 135 X 10 · (w/u) 135 X 6 · (w/u) 225 X 5 · (w/u) 275 X 1 · (pb!) 355 X 4 ... PB (wgt)! · 355 X 3 · 335 X 3 ... Bleh. Exercise: Bent Rows (reverse grip) (Total lifted: 3600 lbs) · 225 X 6 · 225 X 5 · 225 X 5 Exercise: Pull-Ups (Total lifted: 0 lbs) · (pb!) 0 X 5 ... bodyweight only (around 220) ... pathetic! · 0 X 5 ... bw only · 0 X 4 ... bw only Exercise: Corner Barbell Rows (Total lifted: 1780 lbs) · (pb!) 155 X 8 ... PB (rps)! · 180 X 3 ... Too heavy - ah well, I got greedy!
Power week#1 - Wasn't feeling it on deads today, but still pretty good!
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Post by mrky03 on Aug 1, 2007 16:48:40 GMT -5
Good workout Rich! You'll kill those numbers in a few weeks!
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Post by Rich on Aug 2, 2007 14:01:37 GMT -5
August 2, 2007 Delts
Exercise: Seated Military Press (Total lifted: 4080 lbs) · (w/u) 45 X 12 · (w/u) 45 X 10 · (w/u) 95 X 3 · (w/u) 115 X 2 · (pb!) 145 X 6 ... PB (wgt)! Felt smooooth on the injury!!! · (pb!) 155 X 5 ... PB (wgt)! · (pb!) 155 X 6 ... PB (wgt)! f'kin A!!! Exercise: Upright Rows (Total lifted: 2070 lbs) · (pb!) 115 X 5 ... PB (wgt)! · (pb!) 115 X 6 ... PB (wgt)! Feelin it!!! · (pb!) 115 X 7 ... PB (wgt)! Ooooh baby!!!!!! Exercise: Standing Dumbell Laterals (Total lifted: 1530 lbs) · 45 X 6 · 45 X 5 · 45 X 6
Last workout of Power week #1 - This was a GREAT delt workout!!!
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Post by mrky03 on Aug 2, 2007 19:25:41 GMT -5
#arockon6ha#
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Post by Intensity on Aug 3, 2007 14:36:26 GMT -5
Looking good Rich! I cant wait to see how you'll like the P/RR/S system! PS: One of my training partners is the same... he is the kind of guy who, for example, feels his triceps while doing calves ;D
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