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Post by Rich on Apr 1, 2007 13:31:53 GMT -5
2007/04/01 Chest
Exercise : Flat Barbell Bench Press (Total lifted: 7,230 lbs) · (w/u) 135 lbs X 12 · (w/u) 135 lbs X 10 · (w/u) 185 lbs X 6 · (w/u) 205 lbs X 1 · 225 lbs X 6 · 245 lbs X 1 · 225 lbs X 4 · 225 lbs X 2 Exercise : Incline Dumbell Press (Total lifted: 850 lbs) · 85 lbs X 4 · 85 lbs X 4 · 85 lbs X 2 Exercise : Incline Flyes (Total lifted: 495 lbs) · 45 lbs X 6 · 45 lbs X 5
Been doing Dante's delt stretches - they're really helping. This workout was practically pain free!
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Post by Rich on Apr 2, 2007 11:34:04 GMT -5
2007/04/02 Back
Exercise : Leverage Lat Pull (Total lifted: 8,020 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 · 240 lbs X 6 · 260 lbs X 6 · 260 lbs X 3 Exercise : Deadlift (Total lifted: 6,705 lbs) · (w/u) 135 lbs X 6 · (w/u) 225 lbs X 4 · 275 lbs X 6 · 295 lbs X 6 · 315 lbs X 5 Exercise : 1-Arm Dumbell Rows (Total lifted: 2,470 lbs) · 95 lbs X 13 ... 7 right, 6 left · 95 lbs X 13 ... 7 left, 6 right
Feel real good about this one. The deads surprised me. I could have gone heavier, but I'll wait.
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Post by Tim Wescott on Apr 2, 2007 11:54:43 GMT -5
Good stuff Rich.............and nice deads indeed buddy!! #arockon6ha#
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Post by Rich on Apr 2, 2007 12:45:44 GMT -5
Thanks Tim! 405 here I come ...
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Post by mrky03 on Apr 2, 2007 17:43:51 GMT -5
Good numbers buddy!
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Post by masterschamp on Apr 2, 2007 19:40:27 GMT -5
Looking real strong, Rich........that 405 is coming soon!
Keith
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Post by Intensity on Apr 3, 2007 14:12:24 GMT -5
Looks very Intense Rich! It also seems like you are progressing very well, good job!
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Post by Rich on Apr 4, 2007 20:14:05 GMT -5
2007/04/04 Biceps, Triceps
Exercise : Standing Combo Bar Curls (Total lifted: 3,915 lbs) · (w/u) 55 lbs X 12 · (w/u) 55 lbs X 10 · (w/u) 65 lbs X 6 · (w/u) 85 lbs X 3 · (w/u) 105 lbs X 1 · 115 lbs X 6 ... pb? maybe. · 115 lbs X 6 · 115 lbs X 5 Exercise : Standing Dumbell Curls (Total lifted: 1,490 lbs) · 50 lbs X 10 ... 5 each arm · 45 lbs X 12 ... 6 each arm · 45 lbs X 10 ... 5 each arm Exercise : Close-Grip Bench Press (Total lifted: 6,235 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 · 205 lbs X 4 ... weird - I had 6 last time · 205 lbs X 1 ... this is REALLY fu*king weird. I just totally failed on 1st rep. WTF? · 135 lbs X 23 ... Screw THAT 1 rep bullsh*t. I did these until the bar fell onto the safeties. Exercise : 1-Arm Dumbell Extension (Total lifted: 910 lbs) · 35 lbs X 13 ... 7 right, 6 left · 35 lbs X 13 ... 6 right, 7 left
Good, but was surprised at tricep weakness. Maybe too close to chest so soon after shoulder healed?
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Post by Tim Wescott on Apr 4, 2007 20:43:01 GMT -5
Nice standing dumbell curls CQ.......screw the close grips,in my opinion,skullcrushers are better.......too similar to benches especially if done in the same week which is always the case. PLUS,they are hard on the wrists...............I DESPISE them with a passion. LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Rich on Apr 5, 2007 11:28:48 GMT -5
Wow Tim. I've honestly never heard anyone say anything negative about close-grips before! Most people tell you to do them whenever the question about how to build triceps comes up.
Personally I think I will drop them for a while though. They put too much strain on my shoulder, and since I am only just FINALLY feeling about 90% (it's been almost a year) I don't want to play games.
One thing I wish I could do is weighted dips though. Those definitely did more for my triceps than anything else. But I don't have anywhere at home that I can do them.
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Post by mrky03 on Apr 5, 2007 12:50:55 GMT -5
My problem with close grip bench press is that I always feel in more in my chest than in my triceps same thing with dips unless I pre exhaust my triceps with an isolation exercise first.
Great training Rich! Stay injury free! ;D
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Post by Tim Wescott on Apr 5, 2007 14:08:33 GMT -5
Wow Tim. I've honestly never heard anyone say anything negative about close-grips before! Most people tell you to do them whenever the question about how to build triceps comes up. Personally I think I will drop them for a while though. They put too much strain on my shoulder, and since I am only just FINALLY feeling about 90% (it's been almost a year) I don't want to play games. One thing I wish I could do is weighted dips though. Those definitely did more for my triceps than anything else. But I don't have anywhere at home that I can do them. I just never liked them Rich......the only way that I did enjoy doing them was years ago,shoulder width grip,on the Smith Machine to the clavicles,lihghtish/moderate weight.............seemed to hit my inner chest although most say you can`t isolate any certain area,but I swear I felt them there strongly. I hurt my shoulder earlier this year doing weighted dips.......I`ll keep doing them but I don`t think I`ll go anywhere near as heavy as I have in the past. A good exercise is Triceps Dips Between Benches......hands on one bench,and feet on the other,plates on lap.....great for Drop-Sets. Watch the shoulder,and play it safe!!
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Post by Rich on Apr 6, 2007 18:05:16 GMT -5
2007/04/06 Delts, Traps
Exercise : Seated Military Press (Total lifted: 4,175 lbs) · (w/u) 45 lbs X 12 · (w/u) 45 lbs X 10 · (w/u) 65 lbs X 6 · (w/u) 85 lbs X 3 · (w/u) 95 lbs X 4 · 135 lbs X 4 · 135 lbs X 6 ... Nice! Happy with this set. · 135 lbs X 6 ... Happy again! Exercise : Standing Dumbell Laterals (Total lifted: 1,590 lbs) · 35 lbs X 18 ... 9 each arm · 40 lbs X 12 ... 6 each arm · 40 lbs X 12 ... 6 each arm Exercise : Bent Dumbell Laterals (Total lifted: 2,240 lbs) · 40 lbs X 20 ... 10 each · 45 lbs X 16 ... 8 each · 45 lbs X 16 ... 8 each Exercise : Barbell Shrugs (Total lifted: 9,450 lbs) · 315 lbs X 11 · 315 lbs X 10 · 315 lbs X 9
Starting to feel like a real delt workout! Decided to throw traps in too. Shrugs felt great!
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Post by Tim Wescott on Apr 6, 2007 20:18:37 GMT -5
Damn good numbers Rich !!! #arockon6ha#
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Post by masterschamp on Apr 9, 2007 8:59:13 GMT -5
Rich....I notice oyu keep track of total weight lifted each session. There was a program out years ago called power factor training that icorporated the same thing.
Keith
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Post by Rich on Apr 9, 2007 11:06:36 GMT -5
Rich....I notice oyu keep track of total weight lifted each session. There was a program out years ago called power factor training that icorporated the same thing. Keith That's interesting - I should look into it. It's actually an idea I got off a friend of mine who is a truly hardcore powerlifter/bodybuilder. He uses total poundage lifted divided by elapsed time for each workout as a way to measure his intensity. When I decided to write my own software to track workouts and diet I incorporated his idea. What you see when I post is what my software creates after I log a workout.
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Post by Rich on Apr 10, 2007 21:36:47 GMT -5
2007/04/10 Quads, Hams
Exercise : Barbell Squat (Total lifted: 8,600 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 · 295 lbs X 6 · 315 lbs X 5 ... YES! Post-injury PB!!! · 315 lbs X 5 Exercise : Leverage Front Squat (Total lifted: 7,410 lbs) · 390 lbs X 7 ... P-Freakin-B!!!!!! · 390 lbs X 7 ... Again!!!!!!!! · 390 lbs X 5 ... Good Lawd. These just kill me.
I puked.
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Post by Tim Wescott on Apr 10, 2007 21:40:23 GMT -5
Great squatting Rich!! #bowdown3ht#
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Post by Rich on Apr 10, 2007 21:58:20 GMT -5
Great squatting Rich!! #bowdown3ht# Thanks Tim! I always plan on doing 1-2 more exercises, but these lev squat sets just take everything out of me .... this time literally!!!!
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Post by Tim Wescott on Apr 11, 2007 5:23:51 GMT -5
Great squatting Rich!! #bowdown3ht# Thanks Tim! I always plan on doing 1-2 more exercises, but these lev squat sets just take everything out of me .... this time literally!!!! Did you really Puke,or were you just kiding around? #pukeb9vn#
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