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Post by mrbeefy on Feb 4, 2008 15:33:12 GMT -5
Very Nice! We'll start calling you "Da Rubber Band Man!" ;D
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Post by 1705total on Feb 4, 2008 20:30:21 GMT -5
Yeah I love the bands, lots of fun!!!!!!!!
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Post by 1705total on Feb 4, 2008 20:31:58 GMT -5
Monday I trained at the gym at work. I gotta tell you this is one nice little gym. Free weights and dumbells going up to 100's. Olympic bars etc. A nice circuit set of machines. Best of all its FREE!
Power cleans 1x6x135 1x6x185 1x6x205
Deadlifts 6x1x415 2x1x465
(we don't have enough 45's, but I figured it out today I can put a total of 545 to 565 on the bar).
Deadlifts using the trap bar. This bar is an octagon shaped bar in which you stand in the middle. The weights are directly at your side, and put much more focus on the spinal erectors, glutes and hamstrings!
3x6x225 2x6x275 2x6x325
Machine rows (for back) 3x6x200 (entire stack)
20 minutes on the treadmill. (studied my accounting while on the treadmill-exciting!)
Awesome workout. I love that trap bar. I get a pump in places I never did before.
I think I am back!
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Post by 1705total on Feb 4, 2008 20:32:44 GMT -5
Thanks for all the encouragement guys. I am really motivated to drop 20-30lbs of fat and hit those numbers at the upcoming meet.!!!!!
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Post by EBA84 on Feb 4, 2008 22:10:20 GMT -5
When is the next meet?
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Post by 1705total on Feb 5, 2008 19:53:05 GMT -5
The next meet is about 6 weeks away. Its in marting ferry OH. I am physed up about it. I am feeling really strong right now and no joint pain! tomorrow is heavy bench day, so we will see what happens!
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Post by fit on Feb 6, 2008 8:01:48 GMT -5
[jealous tone]You can drop 20-30lbs fat in 6 weeks? [/jealous tone]
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Post by 1705total on Feb 6, 2008 19:45:24 GMT -5
[jealous tone]You can drop 20-30lbs fat in 6 weeks? [/jealous tone] probably not but I am going to give it a hell of a try
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Post by 1705total on Feb 6, 2008 19:45:53 GMT -5
heavy bench day
Buckeye 420 (I was feeling strong so what the hell!)
1x15x135 1x12x225 1x8x270 1x6x300 1x4x330 1x3x370 1x2x390 (the 2nd rep was a real grinder, but where I usually get stuck I just slowed down and it went up!)
1x1x400 (missed, man I made some rookie mistakes. I came down too fast and inhaled on the way down duh!)
1x1x400-need some love (as Toolpod says) from my buddy toolpod.
1x4x330
You know for taking like a month off I feel damn good! Like I never lost anything! This 420 felt almost as good as the one I did like 6 weeks ago when I nailed it!
(Thanks for the spots and encouragement toolpod!)
Tricep extensions (high reps)
3x15x150 (entire stack)
Hammer curls
1x10x60 1x8x70 1x6x80
15 minutes on treadmill
time to go home and do some writing homework and study for accounting quiz!
I feel great!!!!!!!!!!!!!!!!!
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Post by masterschamp on Feb 8, 2008 9:10:03 GMT -5
Great job, Steve.....you are DEFINITELY back!!
Keith
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Post by 1705total on Feb 9, 2008 6:48:00 GMT -5
Thanks keith I am excited about the upcoming meets. My goal this year (besides the poundages I want to hit), is to qaulify for the Unity meet. This is a non sanction meet that invites like the top ten lifters of each class and fed to compete in tampa. My buddy Jim Patterson (aka toolpod) was invited and benched a PR of 440 at a bodywieght of 197!
I hope to make that trip!
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Post by fit on Feb 9, 2008 8:13:24 GMT -5
Steve,
Your enthusiasm is infectious! Keep it up!
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Post by Roger on Feb 9, 2008 16:45:59 GMT -5
Glad to see you back and at it strong
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Post by 1705total on Feb 9, 2008 22:54:26 GMT -5
feeling good guys!
saturday schoold day, got home rested a little
Squats and light benches
Squats 1x5x120 1x5x220 1x5x320 2x5x420
legs felt wobbly not back up to 100% yet
bench with bands. I was talking with toolpod, and I was telling him that the bands are working good, but I wish that the tension kicked in sooner. So he told me to tie them in a knot. WHAT A DIFFERENCE. Last week I used the bands with 270 lbs on the bar. The bands are green and add approximately 75lbs of resistance at the top (per side). Well with 220 and about six inches taken up by the knots the resistance kicked in right away!! I loved it!
5x3x220 plus the bands.
I now feel like a wet noodle and can hardly type this.
I am suppose to being doing some shoulder and arm accessory work. I am saving that for tomorrow!
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Post by fit on Feb 10, 2008 8:23:23 GMT -5
Do you know of a picture somewhere that shows benching with bands?
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Post by 1705total on Feb 10, 2008 14:21:53 GMT -5
here is a pic. My bands are green but they are about 2 1/2" wide. SO they are wider then the ones in the pic, but it gives you an idea. training with bands allows you to "feel" the resistance of heavy weights, with out hurting the joints.
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Post by fit on Feb 10, 2008 15:35:41 GMT -5
Cool- so when you fail you're REALLY pinned down.
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Post by 1705total on Feb 10, 2008 17:28:09 GMT -5
You know the bands are something you really need to get use to. When you unrack the weight you are fighting the tension. Then as you lower its becomes easier. They allow you to explode upward but your fighting all that resistance. Louie Simmons calls it kinetic strength. It helps with your explosiveness.
Football players and track athletes would benefit incredibly from this type of training.
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Post by 1705total on Feb 10, 2008 20:29:14 GMT -5
Sunday shoulders
In between loads of laundry
Military press 1x12x120 1x10x220-first time in my life I hit 10 reps with this weight! 2x5x270-I have never done this for more then one set for like 3!
dumbell Front raises 3x10x50
side laterals 2x6x50
fried!
Gotta hold back cause i have ironing and folding to do! lol
A word to the young kids out there. If your powerlifting you may be tempted to put weight on, Which is ok, but take it from do not get fat! and don't forget about the cardio.
I am shorting changing my workouts cause of my conditioning! This is something I need to focus on but learn from me guys,
don't get fat!
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Post by 1705total on Feb 12, 2008 21:58:54 GMT -5
back day
power cleans 1x5x120 1x5x170 2x5x220
on my last set of cleans I walked back into my squat rack and racked the bar. However I wanted to lower the bar onto the bottom rack, but the left side got caught up on the top rack while right side was on the bottom rack. I had to get under the bar and squat it into position! Boy did I feel dumb!
Deadlifts singles 1x1x420 1x1x470 1x1x520 1x1x420 (I use standard weights and I have 50 lbs plates, which are similiar in diameter to 35 lbs olympic plates. Its my secret weapon for training in the deadlift LOL)
Front squats 1x5x220 1x5x270 1x5x320
bent rows 2x5x220
toast, fried, crushed, exhausted, kapoot!
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