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Post by Rich on Sept 6, 2007 17:43:05 GMT -5
September 6, 2007 Delts
Exercise: One-Arm Dumbbell Press · 25 X 10 ... pb! · 35 X 8 ... pb! · 55 X 8 ... pb! ... Good weight for now · 55 X 6
Exercise: Bent Dumbell Laterals · 45 X 10 · 45 X 10 · 45 X 10
Exercise: Standing Dumbell Laterals · 25 X 12 · 30 X 11
Rep Range Week #1. Felt GREAT to be back after a 26-day vacation/school starting layoff.
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Post by Rich on Sept 11, 2007 9:21:33 GMT -5
September 11, 2007 Chest
Exercise: Flat Barbell Bench Press · 135 X 12 ... (w/u) · 185 X 6 ... (w/u) · 225 X 6 · 225 X 5 · 225 X 5
Exercise: Incline Dumbell Press · 85 X 4 · 85 X 3 · 75 X 5
Exercise: Leverage Seated Dips · 210 X 4 · 210 X 4
Power week. OK ... yet another long layoff thanks to vacations and school starting.
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Post by Intensity on Sept 12, 2007 13:11:08 GMT -5
Pretty good numbers here Rich! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) Is your chest your relative strongest bodypart? PS: injury update?
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Post by Rich on Sept 13, 2007 8:19:01 GMT -5
Thanks Mo. I don't consider those good numbers in the grand scheme of things, but I guess it's because I hang around with some very strong people. My long-time training partner, for example, often used 315 for his working sets on flat bench, and we never did db presses first because the 100's were "too light" for him and that was as high as the gym had. All that said, for someone to ask me if my chest is my strongest bodypart is a more gigantic compliment than you could imagine! When I started training my chest was so weak it was pathetic. I think I trained for a year before I was ready to put the big wheels on the bar! I even remember the first time I put the 25's on the end (for a total of 95 whopping pounds ... ![;)](//storage.proboards.com/forum/images/smiley/wink.png) ). I was so afraid that I searched the gym for the strongest-looking member to ask for a spot! The injury is doing pretty well, thanks. I seem to be ok on lifts that used to hurt, and my back has been behaving. My issue these days is unavoidable long breaks in training. But now that school has started routine dominates, and that's the best thing for me.
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Post by Rich on Sept 26, 2007 14:06:14 GMT -5
September 26, 2007 Chest, Abs
Exercise: Flat Barbell Bench Press · 135 X 12 ... (w/u) · 135 X 10 ... (w/u) · 155 X 6 ... (w/u) · 185 X 3 ... (w/u) · 205 X 1 ... (w/u) · 225 X 6 · 225 X 6 · 225 X 3 ... 3? WTF? Guess I left it all on the previous set.
Exercise: Incline Dumbell Press · 75 X 5 · 75 X 4 · 75 X 4
Exercise: Leverage Seated Dips · 210 X 3 · 210 X 4
Exercise: Kick Outs · 0 X 20 ... pb! · 0 X 25 ... pb!
Good.
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Post by Tim Wescott on Sept 26, 2007 18:00:24 GMT -5
Nice training Rich,and good to see ya` back posting my friend! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrky03 on Sept 26, 2007 19:03:56 GMT -5
Good to see you're back with us Rich! Training the way I like it, heavy basic and intense!
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Post by Rich on Sept 27, 2007 12:47:35 GMT -5
Hey thanks guys!
End of August and all of September is always super-busy for me. Sadly the workouts you see posted are the only ones I've done. Been abad couple of months for training.
I started P/RR/S in the summer, and I like it. I never did get to a shock week though. With the major hiatus I figured start over at P and take it from there.
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Post by Rich on Sept 27, 2007 15:25:47 GMT -5
September 27, 2007 Back
Exercise: Deadlift · 135 X 12 ... (w/u) · 135 X 10 ... (w/u) · 185 X 6 ... (w/u) · 225 X 3 ... (w/u) · 275 X 1 ... (w/u) · 315 X 5 · 315 X 5 · 315 X 4
Exercise: Bent Rows (reverse grip) · 225 X 4 · 185 X 6 · 185 X 6
Exercise: Pull-Ups · 0 X 4 ... bw only · 0 X 3 ... bw only
Exercise: Corner Barbell Rows · 155 X 6 · 155 X 5
Pretty good. I'm lucky I can still pull 3 plates/side for reps on deads.
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Post by Intensity on Sept 28, 2007 14:46:00 GMT -5
Good to see you back buddy!
GREAT WORKOUTS!!!
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Post by Rich on Sept 29, 2007 20:22:44 GMT -5
Thanks Mo! We need to hook up next time one of us is in the other guy's city!
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Post by Rich on Sept 29, 2007 20:23:40 GMT -5
September 29, 2007 Delts
Exercise: Seated Military Press · 45 X 12 ... (w/u) · 45 X 10 ... (w/u) · 95 X 6 ... (w/u) · 115 X 3 ... (w/u) · 135 X 1 ... (w/u) · 155 X 5 · 155 X 5 · 155 X 5
Exercise: Upright Rows · 115 X 5 ... 5 1/2, actually · 115 X 7 ... PB (wgt)! Ooooh baby!!!!!! · 125 X 4 ... pb! ... PB - heaviest weight for more than 4 reps!
Exercise: Standing Dumbell Laterals · 45 X 5 · 40 X 6 · 40 X 6
Not bad. I didn't lose as much strength as I could have. I'm happy!
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Post by Rich on Oct 1, 2007 6:32:52 GMT -5
October 1, 2007 Biceps, Triceps
Exercise: Standing Barbell Curls · 45 X 12 ... (w/u) · 45 X 10 ... (w/u) · 55 X 6 ... (w/u) · 75 X 3 ... (w/u) · 95 X 1 ... (w/u) · 105 X 5 ... pb! ... PB - heaviest weight for more than 4 reps! · 105 X 5
Exercise: Leverage Preacher Curls · 40 X 6 · 40 X 6
Exercise: Hammer Curls · 45 X 6 · 45 X 6
Exercise: Close-Grip Bench Press · 135 X 10 ... (w/u) · 185 X 3 ... (w/u) · 205 X 6 · 225 X 4 · 225 X 3 ... fu*k.
Exercise: Incline Headbangers · 125 X 5 · 125 X 5
Exercise: 1-Arm Dumbell Extension · 40 X 4 · 35 X 5
Not bad. Strength is down a bit on CGBP. That's to be expected.
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Post by mrky03 on Oct 1, 2007 18:30:33 GMT -5
Good workouts Rich!
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Post by Rich on Oct 2, 2007 9:54:40 GMT -5
Thanks Joel! They feel good.
October 2, 2007 Quads, Hams
Exercise: Barbell Squat · 95 X 12 ... (w/u) · 95 X 10 ... (w/u) · 135 X 6 ... (w/u) · 185 X 3 ... (w/u) · 225 X 1 ... (w/u) · 275 X 7 · 295 X 4 · 295 X 5
Exercise: Leverage Front Squat · 410 X 6 ... What is it about these that gets me huffing so much? Even free squats don't hit me as hard. · 410 X 5 · 410 X 5
Exercise: Single Leg Extension · 70 X 6 ... pb! ... PB - heaviest weight for more than 4 reps! · 70 X 7 ... pb! ... PB - heaviest weight for more than 4 reps!
Exercise: Lying Leg Curls · 70 X 5 ... pb! ... PB - heaviest weight for more than 4 reps! · 70 X 4
Exercise: Stiff-Leg Deadlifts · 225 X 5 · 225 X 5
Yeah buddy. Or something like that. I didn't place 4th at the O, but it still felt good!
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Post by Intensity on Oct 2, 2007 10:20:22 GMT -5
Thanks Joel! They feel good. October 2, 2007Quads, HamsExercise: Barbell Squat· 95 X 12 ... (w/u) · 95 X 10 ... (w/u) · 135 X 6 ... (w/u) · 185 X 3 ... (w/u) · 225 X 1 ... (w/u) · 275 X 7 · 295 X 4 · 295 X 5 Exercise: Leverage Front Squat· 410 X 6 ... What is it about these that gets me huffing so much? Even free squats don't hit me as hard.· 410 X 5 · 410 X 5 Exercise: Single Leg Extension· 70 X 6 ... pb! ... PB - heaviest weight for more than 4 reps!· 70 X 7 ... pb! ... PB - heaviest weight for more than 4 reps!Exercise: Lying Leg Curls· 70 X 5 ... pb! ... PB - heaviest weight for more than 4 reps!· 70 X 4 Exercise: Stiff-Leg Deadlifts· 225 X 5 · 225 X 5 Yeah buddy. Or something like that. I didn't place 4th at the O, but it still felt good!... and your waist line is not as large as Ronnie's so it must feel good! :-) Good job on the PB!
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Post by Rich on Oct 4, 2007 21:53:23 GMT -5
October 4, 2007 Chest, Abs
Exercise: Flat Barbell Bench Press · 135 X 12 ... (w/u) · 135 X 10 ... (w/u) · 155 X 6 ... (w/u) · 185 X 3 ... (w/u) · 205 X 8 · 225 X 7
Exercise: Flat Barbell Bench Press -> Extended Set · 225->185 X 3->3
Exercise: Incline Dumbell Press · 65 X 9 · 65 X 8 · 55 X 10
Exercise: Incline Flyes · 40 X 9 · 35 X 10
Exercise: Leverage Crunch · 40 X 7 · 40 X 7 · 40 X 5
Exercise: Oblique Crunch · 0 X 20 · 0 X 20
Exercise: Swiss Ball Crunch · 0 X 12
OK. Set the benchmark for 8 reps on flat bench. 205. ALMOST had 225!
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Post by Rich on Oct 6, 2007 16:51:36 GMT -5
Thanks Troy!
October 6, 2007 Back
Exercise: Deadlift · 135 X 10 ... (w/u) · 135 X 8 ... (w/u) · 185 X 4 ... (w/u) · 225 X 3 ... (w/u) · 295 X 8 ... Just right · 295 X 6
Exercise: Leverage Laying Row · 250 X 9 ... pb! · 250 X 8
Exercise: 1-Arm Dumbell Rows · 95 X 12 · 95 X 7 ... Wow. Just plain ran out of steam.
Exercise: Dumbbell Pullover · 75 X 10 ... Too heavy for 12-15, which is what I wanted. · 65 X 10 ... Still too heavy. The deads to start really wore me out for the rest. Which is fine, I guess.
A decent rep-range workout. Set a good 8 rep benchmark for deads.
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Post by Rich on Oct 7, 2007 21:28:02 GMT -5
October 7, 2007 Delts
Exercise: One-Arm Dumbbell Press · 25 X 10 ... (w/u) · 35 X 8 ... (w/u) · 55 X 8 ... Go for 60 next time · 60 X 6 ... pb!
Exercise: Bent Dumbell Laterals · 50 X 12 · 55 X 9 ... pb! · 55 X 10 ... pb!
Exercise: Standing Dumbell Laterals · 30 X 13 · 30 X 12
RR: Wow. MAJOR pump in the delts.
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Post by Rich on Oct 8, 2007 16:18:18 GMT -5
October 8, 2007 Biceps, Triceps
Exercise: Standing Dumbell Curls · 30 X 10 ... (w/u) · 30 X 8 ... (w/u) · 45 X 3 ... (w/u) · 55 X 6 · 50 X 8
Exercise: Leverage Standing Bar Curl · 60 X 10
Exercise: Leverage Standing Bar Curl -> Extended Set · 60->50 X 6->2
Exercise: Concentration Curl · 25 X 12 · 25 X 12
Exercise: Leverage Seated Dips · 110 X 10 ... (w/u) · 160 X 8 ... (w/u) · 220 X 9 ... pb! · 220 X 8 · 220 X 8
Exercise: Leverage Pressdowns · 75 X 10 · 75 X 10
Exercise: Dumbell Kickbacks · 25 X 12 ... (w/u) ... Not going to count this one ... too light · 35 X 12 · 35 X 12
RR: Good one. My stamina is coming back too, which is great news.
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