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Post by Tim Wescott on Dec 16, 2007 9:00:42 GMT -5
Nice lifting Steve!! #bowdown3ht#
I love freaking people out when I train...........they just stare in disbeleif and wonder why I`m training so hard!
Sometimes I wonder too! LOL ;D
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Post by Hoopie on Dec 18, 2007 0:13:09 GMT -5
Awesome power Steve!!!!
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Post by 1705total on Dec 19, 2007 20:59:36 GMT -5
thanks again guys!
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Post by 1705total on Dec 19, 2007 20:59:57 GMT -5
took a few days off from the gym, not feeling well. Last week I was so hyped to get the 420, this week I felt like I was dreading the 425 buckeye workout
I woke up this morning from a terrible nights rest, up every hour because I am coming down with a cold and I couldn't breath.
i debated emailing toolpod and telling him that I was going to stay home today.
But I felt like a bad workout might be better then a skipped one.
Buckeye 425 1x135x10 1x225x10 1x275x8 1x305x6 1x335x4 all of this felt good. the 335 felt a little heavy and I fell out of the groove on a few reps, but doing ok 1x375x3 1x395x2 failed on the second rep. 1x405x1 completely bombed! 1x335x4
I was completely flat today. Although I am happy i got the workout in. It felt good to move the weight around. Just not 100%
no excuses. Next week I will nail this!
SHout to toolpod for hanging in there with me today. He has really helped my bench.
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Post by EBA84 on Dec 19, 2007 21:55:57 GMT -5
Great workouts. My elbow is hurting just reading them.
Are you still training with Mark?
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Post by 1705total on Dec 20, 2007 19:39:36 GMT -5
Yeah, but we haven't hit the weights in awhile. He sticks with a more traditional bb routine since I have gone the PL route. Right now, I feel sicker then yesterday, so I might hook up with mark this weekend, once I feel better.
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Post by fit on Dec 21, 2007 7:35:43 GMT -5
Yeah, but we haven't hit the weights in awhile. He sticks with a more traditional bb routine since I have gone the PL route. Right now, I feel sicker then yesterday, so I might hook up with mark this weekend, once I feel better. Seems everybody's got a bug these days. Hang in there bro, those plates will wait for you to come in and toss them around again.
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Post by 1705total on Jan 2, 2008 22:22:26 GMT -5
Its been 2 full weeks since hitting the iron so I decided to ease back into training. I am planning on doing some light workouts this week and then return to heavy training by next week. However I have gained some weight so cardio will become even more important to get my fat ass back in shape.
Bench speed day
rotary cuff work
1xbarx10 1x120x12 9 sets of 3 reps with 230lbs. 30 second rest between sets. Very explosive on the way up.
1x24x230 (repped out with 230, when I hit 17 reps I started to feel very light headed, but pushed on couldn't get pass 24 reps.)
Incline dumbell press 1x12x100
Shoulder work Dumbell press 1x12x65
Felt good. Light on volume, but i am just getting back into it so I feel good.
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Post by fit on Jan 3, 2008 8:16:08 GMT -5
Welcome back to it, Steve. Here's hoping you exceed all your goals for 2008!
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Post by Tim Wescott on Jan 3, 2008 14:27:33 GMT -5
Back on the job!
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Post by 1705total on Jan 3, 2008 22:15:46 GMT -5
Some people like this time of year. The snow, the warm fireside chats, the holiday's
I love that stuff too, but every year at this time I get sick. I thought I was over it, and now my chest is killing me. Much congestion. A tad feverish too.
Sucks, needless to say, off day.
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Post by Roger on Jan 4, 2008 18:33:31 GMT -5
I hate the cold weather. Give me sunshine and at least 70 degrees. Hope you get better soon
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Post by EBA84 on Jan 13, 2008 17:55:41 GMT -5
Feeling any better? I had the same thing. Took about 3 weeks to get totally over it although I didn't take any time off from anything so I am sure that didn't help it out.
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Post by 1705total on Jan 13, 2008 18:05:07 GMT -5
Sorry for not posting folks been basically down and out due to this flu/cold thing. My chest is only now begining to clear up. I should be able to get back into the groove tomorrow.
My workout schedule should look like this.
Monday-Bench speed and accessory day. (i've got some resistance bands coming in the mail to help increase my explosiveness kinda excited about them). I plan on benching with less then 55% of my 1 rep goal, for like 10 sets. I will probably add the bands for this. Then do some high rep sets with the dumbells (inclines etc) I will throw in some dips too.
Tuesdays-Max deadlift, dynamic squat day. Deads will be 5 sets of 5 with 85% of target rep max. Squats will be 5 sets of 5 with 55% of target 1 rep max. I will throw in some good mornings and some other accessory stuff (probably ban work on the squats).
Wednesdays- Max effort bench day (following buckey routine) heavy incline dumbell presses, lock outs.
Thursday-Max Squat day 85% of target max, 5x5. Dynamic deadlift 55% of taqrget max (with bands). Front squats, and tbar rows.
Friday will be an accessory day. Dumbell presses for shoulders, power cleans, some curls and tricep work.
weekend rest.
I have a powerlifting meet in 10 weeks.
Goals are as follows
Bench-425 Squat-550 Deadlift-625
In my opinion aggressive. But I am up for the challenge.
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Post by 1705total on Jan 13, 2008 18:10:20 GMT -5
Feeling any better? I had the same thing. Took about 3 weeks to get totally over it although I didn't take any time off from anything so I am sure that didn't help it out. Thanks for asking Eric I am starting to feel better. I trained twice while I was sick and although I felt good to get the workouts in I wasted once I was done. So i decided to just rest. By the way, work just added a nice little fitness room to our building. They spent 65k on free weights and machines. It was all done by one of our engineers who just happens to teach aerobics at Webbs. Her name is Tiffany. Anyway although its small its very well equiped. with dumbells going up to 100, and olympic free weights totalling 600lbs. Not to mention all the machines. A nice selecting of treadmills and elipticals too. And the best thing is its free! I will use it for my light days and cardio for sure!
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Post by 1705total on Jan 13, 2008 18:11:25 GMT -5
By the way Mark is looking good. His starting weight for the pittsburgh was actually 232. But now he is around 227. His diet is much better now.
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Post by Roger on Jan 13, 2008 19:56:33 GMT -5
Good to hear you are feeling better Steve. That's cool about the weight room at work. My work act like they have a wellness program. They won't even call the gym to get a corporate rate set up for the employees.
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Post by 1705total on Jan 13, 2008 20:53:18 GMT -5
We have a nice wellness comittee, and the women who runs it is an aerobic instructor who believes in weight training. She is awesome to have on that team.
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Post by Rich on Jan 14, 2008 10:06:53 GMT -5
Its been 2 full weeks since hitting the iron so I decided to ease back into training. I am planning on doing some light workouts this week and then return to heavy training by next week. However I have gained some weight so cardio will become even more important to get my fat ass back in shape. Bench speed day rotary cuff work 1xbarx10 1x120x12 9 sets of 3 reps with 230lbs. 30 second rest between sets. Very explosive on the way up. 1x24x230 (repped out with 230, when I hit 17 reps I started to feel very light headed, but pushed on couldn't get pass 24 reps.) Incline dumbell press 1x12x100 Shoulder work Dumbell press 1x12x65 Felt good. Light on volume, but i am just getting back into it so I feel good. LMAO. You went "light" and got 24 reps with 230. Most guys would get 1/2 rep. The negative to the chest part. Looking strong even when you're weak Steve!
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Post by 1705total on Jan 15, 2008 17:45:01 GMT -5
I should just get in the habit of taking the month of January off every year. Just as my congestion seemed to clear up, it all moved to my chest. I went to the doc who quickly diagnosed me with bronchitis. (i get this every year at this time!!!!) I won't be returning to the weight room for about a week. Chest/lungs are killing me. My entire body is extremely sore!!!
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