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Post by Rich on Aug 6, 2007 22:00:03 GMT -5
August 6, 2007 Biceps, Triceps, Che
Exercise: Standing Dumbell Curls (Total lifted: 2750 lbs) · (w/u) 25 X 10 · (w/u) 25 X 8 · (w/u) 35 X 6 · (pb!) 55 X 7 ... PB on reps! · 55 X 6 Exercise: Leverage Standing Bar Curl (Total lifted: 500 lbs) · (pb!) 50 X 10 Exercise: Leverage Standing Bar Curl -> Extended Set (Total lifted: 550 lbs) · (pb*) 70*->50 X 5->4 Exercise: Concentration Curl (Total lifted: 1100 lbs) · (pb!) 25 X 10 · (pb!) 25 X 12 Exercise: Leverage Seated Dips (Total lifted: 6950 lbs) · (w/u) 140 X 8 · (pb!) 180 X 6 ... PB (wgt)! · (pb!) 200 X 8 ... PB (wgt)! · (pb!) 210 X 7 ... PB (wgt)! · (pb!) 210 X 8 ... PB (wgt)! Exercise: Leverage Pressdowns (Total lifted: 1400 lbs) · 65 X 10 · 75 X 10 Exercise: Dumbell Kickbacks (Total lifted: 1440 lbs) · 25 X 12 · (pb!) 35 X 12 ... PB (wgt)!
Rep Range Week #1: WOW. I haven't been in this rep range in EONS .... I was cramping like a mofo!!!!
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Post by Rich on Aug 8, 2007 10:20:50 GMT -5
August 8, 2007 Quads, Hams
Exercise: Leg Extensions (Total lifted: 3550 lbs) · (w/u) 45 X 12 · (w/u) 90 X 8 · (pb!) 110 X 11 ... Too light! · (pb!) 120 X 9 ... Perfect weight
Exercise: Leverage Front Squat (Total lifted: 9760 lbs) · 360 X 10 ... Holeeee smuck. · 360 X 10 ... DAMN this was a hard set!!! 7 minures rest and I was still huffing. · 320 X 8 ... Wow. That last set just kicked the ever-lovin crap out of me.
Exercise: Sissy Squats (Total lifted: 900 lbs) · (pb!) 25 X 12 · 25 X 12 · 25 X 12
Exercise: Lying Leg Curls (Total lifted: 720 lbs) · 45 X 8 · 45 X 8
Exercise: Stiff-Leg Deadlifts (Total lifted: 2960 lbs) · 185 X 8 · 185 X 8
Exercise: Single Leg Curl (Total lifted: 660 lbs) · (pb!) 15 X 12 · 15 X 10
Rep Range week #1: HOLY SMUCK this was hard. I got through it in just over an hour though!
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Post by Rich on Aug 9, 2007 13:51:28 GMT -5
August 9, 2007 Chest
Exercise: Incline Dumbell Press (Total lifted: 5680 lbs) · 35 X 12 ... (w/u) · 35 X 10 ... (w/u) · 55 X 6 ... (w/u) · 80 X 9 · 85 X 7 · 85 X 5 ... and half of #6!
Exercise: Flat Barbell Bench Press (Total lifted: 4120 lbs) · 185 X 8 ... wow. Have to get accusromed to reps >6! This was way too hard for the weight. · 165 X 8 ... Holy humbling!!! · 165 X 8 ... Wow. Just .... wow.
Exercise: Incline Flyes (Total lifted: 1800 lbs) · 35 X 12 · 40 X 12
Rep Range week #1: After years of Max-OT 4-6 reps, these higher rep sets are KILLING me!!! Nice.
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Post by RUBICON19 on Aug 9, 2007 14:10:35 GMT -5
You must be brutaly sore from the change in reps.. ?
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Post by Rich on Aug 9, 2007 15:59:09 GMT -5
You must be brutaly sore from the change in reps.. ? I'm sore - but not as sore as I would have thought. We'll see about the chest though. That's always a big DOMS bodypart for me.
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Post by mrky03 on Aug 9, 2007 17:29:02 GMT -5
Rich, when I first started doing the high reps after not doing more than 6 reps for close to 5 years, I honestly thought I was going to explode! Rep range week is actually my favorite week now. I get brutaly sore from it!
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Post by Rich on Aug 9, 2007 19:09:45 GMT -5
I kind of igured you must have had that experience Joel - the higher reps are killing me! Plus I kind of get a bit ... bored, I guess? after I pass six reps. I have to force myself to keep the focus. I know that will change. Did you find that as well?
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Post by mrky03 on Aug 9, 2007 19:37:53 GMT -5
I kind of igured you must have had that experience Joel - the higher reps are killing me! Plus I kind of get a bit ... bored, I guess? after I pass six reps. I have to force myself to keep the focus. I know that will change. Did you find that as well? Well I didn't get bored but the intense burning was enough to keep my attention! Seriously, as beneficial as the heavy training is, I now think it is only part of the picture towards building your body. But yes it did about kill me at first! LOL
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Post by Rich on Aug 11, 2007 21:33:01 GMT -5
August 11, 2007 Back
Exercise: Leverage Lat Pull (Total lifted: 6000 lbs) · 200 X 6 ... (w/u) · 200 X 6 ... (w/u) · 225 X 8 · 225 X 8
Exercise: Leverage Laying Row (Total lifted: 4080 lbs) · 240 X 8 ... pb! ... Reverse-grip · 240 X 9 ... pb! ... Overhand grip
Exercise: 1-Arm Dumbell Rows (Total lifted: 4370 lbs) · 95 X 12 · 95 X 11
Exercise: Dumbbell Pullover (Total lifted: 1680 lbs) · 75 X 12 ... pb! ... Triceps gave out before back. · 65 X 12 ... Damn triceps!!!
Rep Range Week#1 - OK. Triceps let me down on the pullovers though. Arg.
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Post by mrky03 on Aug 13, 2007 18:42:23 GMT -5
Rich, try holding you arms straighter on the pullovers, see if that helps. I also like stiff arm pull downs on the lat machine.
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Post by Tim Wescott on Aug 24, 2007 15:53:45 GMT -5
Rich,where you at bro? ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Rich on Aug 24, 2007 18:10:11 GMT -5
Rich,where you at bro? ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) On holidays in PEI for 13 days. Thanks for noticing! Not training has been KILLING me.
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