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Post by masterschamp on Apr 18, 2007 9:17:55 GMT -5
Good to see you posting your workouts here, Russ.
I forgot....what show(s) were you planning on doing this year? I was going to drive over if they were somewhere in the Tampa area.
Keith
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Post by blade on Apr 18, 2007 10:06:06 GMT -5
Good to see you posting your workouts here, Russ. I forgot....what show(s) were you planning on doing this year? I was going to drive over if they were somewhere in the Tampa area. Keith I plan on Mr Lakeland and Hurricane Bay (Tampa Gaither high School).
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Post by Hoopie on Apr 18, 2007 21:25:59 GMT -5
BLADE YOU FREAKING GORILLA!!!!!! Great to see ya over here buddy! Hope ya stick around, its always good to hear from ya.
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Post by blade on Apr 19, 2007 11:17:50 GMT -5
BLADE YOU FREAKING GORILLA!!!!!! Great to see ya over here buddy! Hope ya stick around, its always good to hear from ya. You know we'll always be sticking close casue we are STEELERS FANS Yeah! and we are in all the other forums together too . lol
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Post by Tim Wescott on Apr 19, 2007 11:31:03 GMT -5
Great training.............you`re a strong dude Russ!!
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Post by Karrie on Apr 19, 2007 13:39:25 GMT -5
I also am glad you have started a new journal here!!! I am only posting here and not much on Bmass due to time!!! I appreciate the support you showed over on BM!!!! ;D ;D Wo's look GREAT! Very strong! I have asked Sapphire this question before, with the PRRS, is there one week you like training over the other...meaning do you like POWER the best or shock or rep/range? Hi KARRIE! You know I'm always there for my fellow BM friends. ANytime you need an ear or advice you know me. We been there before. To answer your queston maybe I like POWER best to see how strong I get. Sapph also said she likes the POWER week best too! What are the dates for the 2 shows you are shooting for? GREAT chest wo!!!! #arockon6ha#
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Post by blade on Apr 20, 2007 9:34:57 GMT -5
From memory LEGS Rep Range QUADS Leg PRess warm up 8/20 12 plates/8 16 plates/ 8 felt a tweak in right knee (patella)
Single Leg Ext 120/10 130/10 felt it again! Stop quads and skipped hacks. HAMS Stiff Leg Dead Lift 225/10 275/10 315/8
Standing Single Leg Curl 93.3/12 90/12
Seated Single Leg Curl 130/10 150/10
Not good today. I used a slighly different position on Leg Press (Put up one notch from bottom) and it really hurt my right knee. This has alays been a slgiht problem but this one HURT. I feel fine today but I think I'll wrap it for a few weeks to give it extra support and see if it goes away.
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Post by blade on Apr 20, 2007 9:35:38 GMT -5
Hi KARRIE! You know I'm always there for my fellow BM friends. ANytime you need an ear or advice you know me. We been there before. To answer your queston maybe I like POWER best to see how strong I get. Sapph also said she likes the POWER week best too! What are the dates for the 2 shows you are shooting for? GREAT chest wo!!!! #arockon6ha# Thanks sweetie. I have to find out. I kniow Sept but not sure on dates. I'll let you know.
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Post by blade on Apr 20, 2007 21:22:55 GMT -5
Oh the strength I was feeling today on ARMS :dance: WEEK 3 REP RANGE
BICEPS
ALT DB CURLS 50/8 LIGHT 60/8 65/8
REV CABLE CURL WITH EZ BAR 120/10 130/10 140/8
PREACHER EPIC 100/12 120/12 130/12
TRICEPS WEIGHTED DIPS BW+45/8 BW+70/8 BW+90!!!!!!!!!!/7 (312LBS)
V BAR PUSHDOWNS 160/12 190/12 196.4/10
REV GRIP SING ARM CABLE PUSHDOWN 50/10 60/8 40/15
GUN SHOW! COME TO MY GUN SHOW!!!!! LOL
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Post by RUBICON19 on Apr 20, 2007 21:27:49 GMT -5
Nice strong arm day there Blade!
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Post by blade on Apr 22, 2007 7:06:52 GMT -5
SHOUDLERS/TRAPS REP RAGE (YES RAGE!) WEEK 3 TRAPS DB SHRUGS 100/12,12,12
BEHNIND BACK SMITH SHRUGS 225/10 275/10 215/10
ARNOLD PRESS DB 60/10 75/7 75/7 STRAIGHT PRESS
CABLE SIDE LATERAL 40/8,8
DB SIDE LATERAL 30/10,10 35/10
FACE PULLS SINGLE ARM 50/10, 10 60/8
STANDING CABLE REAR LATERAL 40/10 45/10
MY CAPS ARE SORE TODAY AND THAT FEELS GRRRREAT! VERY PRODUCTIVE WEEK. FEELING GOOD, STRONG, AND MOST PART JOINTS ARE GOOD AND MY KNEE ISN'T SWOLEN OR TENDER SINCE THAT DAY. I'M HAPPY WITH THIS WORKOUT. WEIGHT CURRENTLY IS MAINTAINING 223LBS.
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Post by Tim Wescott on Apr 23, 2007 16:34:12 GMT -5
Damn good workout Russ,and good numbers too!!
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Post by mrky03 on Apr 23, 2007 18:38:25 GMT -5
Awesome workout Bro!
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Post by blade on Apr 23, 2007 19:56:07 GMT -5
THANKS TIM AND MRKY. APPRECIATE YOU KEEPING EYES ON ME. BE REALLY NEEDING THE HELP WITH DIET SOON.
TODAY BEGINS WEEK 4
SHOCK WEEK
BACK
SUPERSETS STIFF ARM PULLDOWN // WIDE GRIP LAT PULL 70/10 // 180/10 85/10 // 200/8 100/8 // 220/5
USING INDEPENDENT CABLE PULLEYS OH SEATED CABLE ROW // UH SEATED CABLE ROW 140/10 // 140/10 160/10 // 160/8
DROPSETS HAMMER MTS UH LAT PULL 220/12 , 160/10 , 120/8 240/8 , 200/6 , 120/8
USING FREE MOTION DEAD LIFT (CABLES) FACING IT BACKWARDS
RACK DEAD 200/12, 180/10, 140/8
FELT REAL GOOD TODAY. WORE MY NEW ELBOW BRACE FOR THAT TENDON ISSUE AND WORKED OUT GREAT. IT WAS BURNING AT FIRST BUT THEN DIDN'T FEEL ANYTHING LATER. THE RACK DEAD I DID WAS DO TO LACK OF EQUIPMENT TONIGHT, ALTHOUGH BEING IT WAS A DIFFERENT AND AWKWARD WAY OF DOING IT I REALLY FELT IT IN THE LOWER BACK. ACTUALLY GOT A LITTLE CRAMPED TOWARD THE END.
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Post by blade on Apr 25, 2007 5:22:04 GMT -5
SHOCK WEEK
CHEST
SUPERSETS INCLINE BB PRESS // ANGLED HAND DB FRONT RAISES (45 DEG) 205/12 // 35/12 265/10 // 35/10 295/6 // 35/10
DB FLAT FLY // DB FLAT PRESS 35/12 // 75/10 40/10 // 80/6 QUICK FAILURE GASSING OUT
DROPSETS DEC BB PRESS 225/10 , 205/8 , 185/6 185/15 , 135/12
EPIC SEATED MACHINE PRESS 170/10, 130/6 GASSED, 90/6 DONE
CHEST WAS TOASTED AND DEFINITELY PUSHED TO LIMIT TODAY. GYM WAS VERY BUSY SO IT WASN'T THE PLAN ON EXERCISES I HAD IN MIND BUT IT DID GET THE JOB DONE.
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Post by Karrie on Apr 25, 2007 10:31:03 GMT -5
WOW!!!! AWESOME WO'S!!!!!! #bbarbellsmiley4dr# Your shoulder wo made my eye's pop out!!!! I am not surprised you were sore!!! ;D ;D
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Post by Tim Wescott on Apr 25, 2007 12:34:05 GMT -5
Friggin` strong.......good stuff Russ! #bowdown3ht#
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Post by blade on Apr 26, 2007 21:08:46 GMT -5
SHOCK LEGS
(Stole some of this from CHANMAN cause it looked like a great workout)
QUADS LEG PRESS 615/10 795/8
DROPSET HACK SQUAT 395/10 , 345,6 345/6 FELT THAT KNEE AGAIN, 255/15 REPOSITIONED AND KNEE FELT BETTER
SUPERSET WALKING LUNGE // LEG EXT 45LB BAR/ 10 STEPS EACH // 210/10 BW / 12 // 240/10
HAMS
LYING LEG CURL WITH XREPS 130/10 + XREPS 160/8 + XREPS
SUPERSET STIFF LEG DEADS // SINGLE STANDING LEG CURL 225/10 // 70/10 275/10 // 100/6
DROPSET ADDUCTOR 200/15 , 150/8 SLOW REPS
my LEGS WERE SCREAMING TODAY. sTRENGTH FELT REAL GOOD BUT THAT KNEE I HAVE TO BE CAREFUL WITH POSITION AND DEPTH AND I'LL BE FINE.
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Post by blade on Apr 26, 2007 21:11:17 GMT -5
WOW!!!! AWESOME WO'S!!!!!! #bbarbellsmiley4dr# Your shoulder wo made my eye's pop out!!!! I am not surprised you were sore!!! ;D ;D THANKS SWEETIE! YEAH THEY WERE SORE UNTIL TUESDAY
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Post by beckie on Apr 28, 2007 0:18:12 GMT -5
You boys are putting in some heavy duty leg w/o's! Do you have some goal weights you want to get to on leg press,deads etc ?
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