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Post by Rich on Jun 10, 2007 15:36:19 GMT -5
2007/06/10 Quads, Hams
Exercise : Barbell Squat (Total lifted: 8,685 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 · 295 lbs X 6 · 315 lbs X 4 · 305 lbs X 5 Exercise : Leverage Front Squat (Total lifted: 6,760 lbs) · 410 lbs X 6 ... PB!!! · 430 lbs X 5 ... ANOTHER PB!!!! · 430 lbs X 5 ... dayum Exercise : Leg Extensions (Total lifted: 3,580 lbs) · 90 lbs X 12 ... drop to · 80 lbs X 4 ... drop to · 70 lbs X 4 ... drop to · 45 lbs X 5 · 90 lbs X 11 ... drop to · 80 lbs X 4 ... drop to · 70 lbs X 2 ... drop to · 45 lbs X 5 ... and done. Exercise : Dumbell Lunges (Total lifted: 1,440 lbs) · 110 lbs X 6 ... 55 in each hand · 130 lbs X 6 ... 65 in each hand Exercise : Lying Leg Curls (Total lifted: 585 lbs) · 45 lbs X 8 · 45 lbs X 5 ... That's it.
Good!!
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Post by fit on Jun 10, 2007 16:14:20 GMT -5
2007/06/06 Exercise : Standing Dumbell Curls (Total lifted: 1,530 lbs) · 45 lbs X 12 ... 6 + 6 · 45 lbs X 12 ... 6 + 6 · 45 lbs X 10 ... 5 + 5 Hey Rich, Can you please explain 5+5, 6+6 in terms of your rep scheme? How's that done? Thanks
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Post by Rich on Jun 10, 2007 16:15:43 GMT -5
2007/06/06 Exercise : Standing Dumbell Curls (Total lifted: 1,530 lbs) · 45 lbs X 12 ... 6 + 6 · 45 lbs X 12 ... 6 + 6 · 45 lbs X 10 ... 5 + 5 Hey Rich, Can you please explain 5+5, 6+6 in terms of your rep scheme? How's that done? Thanks It's harder than it looks All it means is that I did 5 in each hand, alternating, for a total of 10 reps.
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Post by fit on Jun 10, 2007 17:13:44 GMT -5
Gotcha- I wasn't thinking DB...
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Post by Rich on Jun 13, 2007 22:03:35 GMT -5
2007/06/13 Chest
Exercise : Flat Barbell Bench Press (Total lifted: 7,800 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 · 225 lbs X 5 · 225 lbs X 2 ... drop to ... 2 (failed at 2.5) · 135 lbs X 9 Exercise : Incline Dumbell Press (Total lifted: 1,730 lbs) · 75 lbs X 14 ... 7 each hand · 85 lbs X 8 ... 4 each hand · 85 lbs X 0 ... failed kick up, tried again without waiting - stupid Exercise : Flat Flyes (Total lifted: 600 lbs) · 50 lbs X 12 ... 6 each hand, shoulder not good thanks to last set. This is the last set for today.
I hope the shoulder is ok. I hope I stopped in time.
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Post by Intensity on Jun 15, 2007 11:06:28 GMT -5
Congrats on your personnal best Rich... you seem in pretty good shape these days! Just pay attention to your shoulders buddy! (shouldnt you make sure that you dont go any lower than 6 reps per side/hand when training them?) Are you still training with your brother? If so, how everything is going? Mo
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Post by Rich on Jun 15, 2007 11:42:46 GMT -5
Thanks Mo! Yeah, my shoulder is my weak point. I have to be careful forever.
As for an update on training with my brother ....
So the first day was back. Went ok. He came in with the right attitude, and did what I told him to. Next day he complained to me a little bit about pain, but not terrible.
Next day we did biceps and triceps. That's me being selfish. He doesn't need a day for arms, but in my split, I do, and that's the day it was. I was in the mood for some drops sets and forced reps. He wanted to do what I was doing. I told him maybe not such a good idea, but he insisted and I'm not going to tell a guy not to be intense. He complained for the next 3 days about how sore he was, missed a workout because he had to have some guy over to his house to show him and his wife some blinds. Whatever.
Comes leg day. He comes over and says "I don't want to be crippled tomorrow, so go easy on me." My wife says "Why don't you want to be crippled?", and he says "Because I WORK OK? I need to walk around."
OK, so that's how it is. Never mind that no matter what we do he's going to be sore - it's his first leg day. I guess he thinks that I don't work. So I do a solid leg day, and let him skip every other set and let him out of lunges. He still complains that he was waddling all over the office and it's not cool. I say it IS cool.
I'm just about ready to tell him that it won't work, when he says he's really excited to train chest. OK, I'll give him another chance. Chest was yesterday. THE BUGGER WAS SENDING E-MAILS TO HIS FRIENDS IN BETWEEN SETS. I'm like "DUDE! WHAT THE F$@#?!?!?!" He says "I have to send this now it's important." This after he complains that the workouts take too long and he has to be home earlier than he's been getting home.
So screw it. I just did my thing and when he said he was ready I let him work in. Thing is, I was so pissed off I let it hurt my concentration, messed up the kick-up on a set of DB inclines, and hurt my shoulder.
I think I will tell him that he needs to go to a commercial gym and work with a trainer.
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Post by Intensity on Jun 15, 2007 12:08:58 GMT -5
Just to play the devil's advocate here, I would give him a chance… Tell him your conditions and what you expect from him if he wants to train with you… and if he fails at it, it will never be too late for you to return to your current training habits! At the opposite, if you never give him a chance… you'll never know if he would have done a good training partner! I was wrong! You better train alone! (Pfff!!! Sending emails in between sets ) ... at least you've been great by giving him a try
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Post by mrky03 on Jun 15, 2007 17:27:58 GMT -5
Sounds like you're right, that would probably be the best thing for both of you. Its not worth saccrificing your own training even if it is your brother! I have guys wanting to train with me all the time. I guess they figure they will benefit from it but usually it takes away from my training somewhat. I just hate to say no! Right now I'm back with my old training buddy and its all good! He's young and strong as a bull so it keeps me motivated!
Take care of that shoulder Rich!
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Post by Tim Wescott on Jun 15, 2007 19:09:38 GMT -5
Brotherly love goes out the window along with my brother if he compromises my training !! LOL Just kidding Rich...why not have him just do the same bodyparts as you with less volume? Nowadays beginners want to go all out on an advanced routine when back in the day it was always recommended to start at M,W,F-3 x 8 basic exercises for quite a while until form was good,excessive soreness was no longer an issue,and a good foundation was built.
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Post by Rich on Jun 17, 2007 16:20:49 GMT -5
That's what I had in mind Tim, but I don't think he wants it bad enough right now. Let's see if he's willing to spend some $$ to head to a gym and pay a trainer!
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Post by Rich on Jun 17, 2007 16:21:34 GMT -5
2007/06/17 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: 7,570 lbs) · (w/u) 225 lbs X 6 · 275 lbs X 6 · 315 lbs X 6 ... VERY nice. · 335 lbs X 5 ... Good. Last rep was touchy. · 335 lbs X 3 ... That was ALL I had! Exercise : Corner Barbell Rows (Total lifted: 2,420 lbs) · 90 lbs X 11 · 115 lbs X 7 · 125 lbs X 5 ... I love these!
This felt really good. 335 is a good DL for me these days.
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Post by masterschamp on Jun 18, 2007 17:04:13 GMT -5
335 is a good DL for alot of folks on any day, Rich...good job.
Keith
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Post by Rich on Jun 18, 2007 17:25:30 GMT -5
Thanks Keith! I'm just trying to get back to pre-injury form. My PB is 365 X 5. I'm happy to say I'm getting closer!
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Post by GerryT on Jun 18, 2007 18:02:54 GMT -5
Doing great, Rich. Just take it a bit at a time and you will get it back. Continued success and stay well.
Agree with, Keith. Many would kill for such a lift.
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Post by mrky03 on Jun 18, 2007 20:35:47 GMT -5
Great workouts Rich, I'm so glad to see that you're staying injury free! You will surpass your previous best.
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Post by Rich on Jun 18, 2007 21:26:16 GMT -5
Thanks for the all the encouragement guys - it means a lot to me!!
2007/06/18 Biceps, Triceps
Exercise : Leverage Preacher Curls (Total lifted: 1,360 lbs) · (w/u) 20 lbs X 12 · (w/u) 20 lbs X 10 · (w/u) 25 lbs X 6 · (w/u) 30 lbs X 3 · (w/u) 40 lbs X 1 · 50 lbs X 4 ... drop to · 30 lbs X 5 ... drop to · 20 lbs X 3 · 50 lbs X 2 ... drop to · 40 lbs X 1 ... drop to · 30 lbs X 1 ... drop to · 20 lbs X 3 ... Wow. Guess I didn't rest long enough from the previous set! Exercise : Standing Dumbell Curls (Total lifted: 1,660 lbs) · 50 lbs X 8 ... 4 + 4 · 45 lbs X 14 ... 7 + 7 · 45 lbs X 14 ... 7 + 7 Exercise : Close-Grip Bench Press (Total lifted: 5,055 lbs) · (w/u) 135 lbs X 10 · (w/u) 185 lbs X 3 · 225 lbs X 5 · 225 lbs X 5 · 225 lbs X 4 Exercise : Incline Headbangers (Total lifted: 2,360 lbs) · 115 lbs X 6 · 115 lbs X 8 ... How did I get 8?!?! Ah well - on to 125! · 125 lbs X 6 Exercise : Dumbell Kickbacks (Total lifted: 960 lbs) · 25 lbs X 24 ... 12 each simultaneous · 30 lbs X 12 ... 6 each simultaneous
Not as good as last week, but still a solid showing!
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Post by chanman83 on Jun 18, 2007 22:40:52 GMT -5
rich you got some killer workouts bro!! keep on rocking!
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Post by Tim Wescott on Jun 20, 2007 6:58:17 GMT -5
Good workouts Rich ! #arockon6ha#
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Post by mrky03 on Jun 21, 2007 20:04:48 GMT -5
Keepin it intense brother! Good work!
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