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Post by Rich on Jun 24, 2008 10:50:11 GMT -5
Like you wouldn't believe Randy!!!!
June 24, 2008 Back
Exercise: Leverage Lat Pull · 110 X 10 ... (w/u) · 130 X 10 ... (w/u) · 160 X 6 ... (w/u)
Exercise: Deadlift · 135 X 10 ... (w/u)
Exercises: Deadlift/Leverage Lat Pull · 225/180 X 10/10 · 225/140 X 10/10
Exercises: Leverage Straight-Arm Pulldown/Bent Rows (reverse grip) · 85/185 X 10/10 · 85/185 X 10/10
Exercise: Leverage Seated Row -> Extended Set · 150*->130 X 6*->4 ... *pb! ... PB - heaviest weight for more than 4 reps!
Exercise: Leverage Seated Row · 90 X 7
S: Wow.
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Post by Roger on Jun 24, 2008 19:21:43 GMT -5
#arockon6ha# going great Rich
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Post by Rich on Jun 25, 2008 20:36:30 GMT -5
June 25, 2008 Delts
Exercise: Leverage Seated Press · 20 X 12 ... (w/u) · 20 X 10 ... (w/u) · 50 X 6 ... (w/u) · 110 X 4 ... (w/u) ... .
Exercises: Seated Dumbell Laterals/Leverage Seated Press · 35*/110 X 10*/10 ... *pb! ... PB - heaviest weight for more than 4 reps! · 35/110 X 10/10
Exercises: Bent Dumbell Laterals/Upright Rows · 55/95 X 10/9 · 55/95 X 10/6 ... Had NOTHING left. Not even for a rest-pause.
Exercises: Plate Front Raise/Leverage Front Raise · 25/20/10 X 12/9/11 ... Too light to start. Go with 45 next time./GOOD GAWD DID THIS EVER BURN!!!!
S: Holy delt pump Batman!
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Post by Rich on Jun 28, 2008 13:22:53 GMT -5
June 28, 2008 Biceps, Triceps, Chest
Exercise: Standing Combo Bar Curls · 55 X 12 ... (w/u) · 55 X 10 ... (w/u) · 65 X 6 ... (w/u) · 85 X 3 ... (w/u)
Exercises: Standing Combo Bar Curls/Close Grip Chins · 105/0 X 10/4
Exercises: Leverage Preacher Curls/Reverse Combo Bar Curls · 40/65* X 8/9* ... *pb! ... .
Exercise: Standing Dumbell Curls -> Extended Set · 55->35 X 5->4 ... (w/u) ... One arm at a time
Exercise: Close-Grip Bench Press · 135 X 8 ... (w/u)
Exercise: Leverage Pressdowns · 40 X 8 ... (w/u)
Exercises: Leverage Pressdowns/Close-Grip Bench Press · 90/205 X 8/8 ... . · 90/205 X 6/5 ... Damn.
Exercises: Rev. Grip Leverage Pressdowns/Incline Headbangers · 70*/85 X 10*/8 ... *pb! ... . · 70/85 X 9/8
Exercise: Dips -> Extended Set · 45->0 X 6->4
S: Good enough.
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Post by intenceman on Jun 28, 2008 23:36:32 GMT -5
Still hitting it and getting those PBs, nice going!
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Post by Rich on Jun 29, 2008 9:49:53 GMT -5
June 29, 2008 Quads, Hams
Exercises: Leg Extensions/Leverage Front Squat · 45/90 X 10/5 ... (w/u) · 45/90 X 8/5 · 90/90 X 10/10 · 90/180 X 10/10 · 90/180 X 10/10
Exercises: Dumbell Lunges/Lying Leg Curls · 65/45 X 6/6 · 65/45 X 6/6
S: Sped through this (< 1 min rest) because I had an appt to make. DAMN it was hard.
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Post by Tim Wescott on Jun 30, 2008 15:03:07 GMT -5
Looks intense Rich!! #arockon6ha#
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Post by Rich on Jul 1, 2008 11:36:17 GMT -5
Thanks Tim - it was! As small as it looks ....
July 1, 2008 Chest
Exercise: Flat Barbell Bench Press · 135 X 10 ... (w/u) · 135 X 6 ... (w/u) · 185 X 3 ... (w/u) · 225 X 1 ... (w/u) · 260 X 6 ... pb! ... Previous PB was 255 X 5. Shattered! · 265 X 4 ... pb! ... OOOOH YEAH!!!!!!! · 265 X 2 ... Ah well. Failed completely on #3. Thank God again for the safety rails.
Exercise: Incline Dumbell Press · 85 X 6 ... This was too light. · 100 X 3 ... JUST missed # 4. Wish I had a spotter. · 85 X 4 ... 4 and a half, actually. Man the early big lifts really do me in. I need strength-stamina!
Exercise: Dips · 45 X 6 · 45 X 5
P: 275 X 4 .... I can taste it!!!!!
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Post by fit on Jul 1, 2008 12:43:11 GMT -5
Great persses, Rich. 275 baby!
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Post by Roger on Jul 2, 2008 5:25:10 GMT -5
You are the PB King Good work Rich
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Post by Rich on Jul 2, 2008 14:26:46 GMT -5
Thanks Roger and fit!!
July 2, 2008 Back
Exercise: Deadlift · 135 X 10 ... (w/u) · 135 X 10 ... (w/u) · 225 X 6 ... (w/u) · 275 X 3 ... (w/u) · 315 X 1 ... (w/u) · 365 X 5 ... pb! ... YESSSSSSSSS!!!! Most reps @ 365! · 375 X 4 ... pb! ... NEVER TOUCHED THIS WEIGHT BEFORE! · 380 X 2 ... Damn. Bet if I started with this I'd have had 5.
Exercise: Bent Rows (reverse grip) · 255 X 6 ... pb! ... Most reps at this weight! · 260 X 5 ... pb! ... Heaviest weight for more than 4 reps! · 260 X 6 ... pb! ... Again!
Exercise: Pull-Ups · 0 X 5 ... bw only · 0 X 5 ... bw only
Exercise: Corner Barbell Rows · 215 X 5 · 215 X 4
P: AWESOME!!!!!!
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Post by Roger on Jul 2, 2008 17:25:04 GMT -5
AWESOME!!!!!! This is true
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Post by mrky03 on Jul 3, 2008 18:57:25 GMT -5
Way to go Rich!
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Post by Rich on Jul 4, 2008 13:39:13 GMT -5
July 4, 2008 Delts
Exercise: Seated Dumbell Press · 25 X 12 ... (w/u) · 25 X 10 ... (w/u) · 45 X 6 ... (w/u) · 65 X 3 ... (w/u) · 85 X 1 ... (w/u)
Exercise: Seated Military Press · 170 X 1 ... WTF. Last time I got 4 reps with this. · 155 X 3 ... WTF!!! That's it. I'm torching this one. Today is obviously not the day.
No idea what was wrong. Call it a false-start. I'll hit delts again in a few days.
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Post by mrky03 on Jul 4, 2008 16:39:45 GMT -5
July 4, 2008DeltsExercise: Seated Dumbell Press· 25 X 12 ... (w/u) · 25 X 10 ... (w/u) · 45 X 6 ... (w/u) · 65 X 3 ... (w/u) · 85 X 1 ... (w/u) Exercise: Seated Military Press· 170 X 1 ... WTF. Last time I got 4 reps with this.· 155 X 3 ... WTF!!! That's it. I'm torching this one. Today is obviously not the day.No idea what was wrong. Call it a false-start. I'll hit delts again in a few days. It's ok Rich, it happens, besides you're still recovering from that awesome back workout!
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Post by Rich on Jul 4, 2008 21:03:02 GMT -5
July 4, 2008DeltsExercise: Seated Dumbell Press· 25 X 12 ... (w/u) · 25 X 10 ... (w/u) · 45 X 6 ... (w/u) · 65 X 3 ... (w/u) · 85 X 1 ... (w/u) Exercise: Seated Military Press· 170 X 1 ... WTF. Last time I got 4 reps with this.· 155 X 3 ... WTF!!! That's it. I'm torching this one. Today is obviously not the day.No idea what was wrong. Call it a false-start. I'll hit delts again in a few days. It's ok Rich, it happens, besides you're still recovering from that awesome back workout! Thanks Joel. You're probably right. I still ache all over from that one 2 days later! In the old days I'd have plowed through this one today. But I just wasn't feeling it and that's when I get injured.
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Post by fit on Jul 5, 2008 8:21:06 GMT -5
I'd be torched after that back workout. Way to "read" your body, Rich.
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Post by intenceman on Jul 6, 2008 16:33:58 GMT -5
Great stuff Rich! Nice work, keep it going!
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Post by Rich on Jul 9, 2008 20:44:59 GMT -5
July 9, 2008 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) · 170 X 5 ... pb! ... Now THAT'S more like it! PB on reps. · 170 X 5 ... Nice. · 170 X 4
Exercise: Upright Rows · 145 X 5 ... pb! ... Heaviest weight for more than 4 reps! · 145 X 6 ... pb! ... Nice! · 145 X 4
Exercise: Standing Dumbell Laterals · 55 X 6 ... pb! ... Heaviest weight for more than 4 reps! · 55 X 5 · 55 X 5 ... Good finish!
P: Now THAT is a delt workout. I think the last one was too soon after heavy deads.
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Post by Tim Wescott on Jul 10, 2008 4:46:36 GMT -5
Man Rich,you`re making huge strides in progress,keep it up buddy.
Definately a good feeling making new "personal bests" but to make as many as you have lately is unreal! #arockon6ha#
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