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Post by Rich on Jan 10, 2009 15:16:15 GMT -5
January 10, 2009 Back, Delts
Exercise: Pull-Ups · 0 X 10 ... pb! ... 180 lbs assistance · 0 X 10 ... (w/u) ... 140 lbs assistance · 0 X 10 ... 110 lbs assistance · 0 X 8 ... 90 lbs assistance · 0 X 8 ... 90 lbs assistance
Exercise: Seated Dumbell Press · 35 X 8 ... (w/u) · 50 X 6 ... (w/u) · 60 X 3 ... (w/u) · 65 X 7 · 80 X 8 · 85 X 4 ... pb! ... Yes!
Exercises: Corner Barbell Rows/Standing Dumbell Laterals/Dumbell Front Raise · 165->155->145/25/25* X 8->1->4/8/6* ... *pb! ... Damn, that was a tough set!
Had to cut this one short, unfortunately. I had a student coming for tutoring.
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Post by intenceman on Jan 10, 2009 18:48:24 GMT -5
Nice job on the PB's Rich!
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Post by Rich on Jan 15, 2009 19:28:23 GMT -5
January 15, 2009 Quads, Hams
Exercise: Barbell Squat · 45 X 10 ... (w/u) · 95 X 6 ... (w/u) · 135 X 6 ... (w/u) · 225 X 6 · 275 X 6 · 315 X 4 · 315 X 5
Exercise: Smith Squats · 225 X 6 ... pb! ... PB - most reps at this weight! · 275 X 5 ... pb! ... PB - heaviest weight for more than 4 reps! · 315 X 4 ... pb! ... PB - heaviest weight for more than 4 reps!
Exercise: Leg Extensions · 95 X 5 · 120 X 7 · 160 X 6
Exercise: Lying Leg Curls · 45 X 1 ... No good. Something very wrong in my knee on this.
Good workout, but my knee did a bad thing on the leg curls. Should be ok though. I stopped ASAP.
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Post by fit on Jan 15, 2009 19:59:33 GMT -5
Just pounding those legs, aren't you. Nice.
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Post by Roger on Jan 17, 2009 16:52:18 GMT -5
Killer leg day. How is the knee?
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Post by Rich on Jan 17, 2009 19:40:06 GMT -5
Knee's fine, thanks for asking! I really don't take chances anymore. As soon as it hurt I stopped.
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Post by Rich on Jan 17, 2009 19:40:29 GMT -5
January 17, 2009 Back
Exercise: Seated Rows · 90 X 12 ... (w/u) · 90 X 10 ... (w/u) · 140 X 8 ... (w/u) · 190 X 6 · 210 X 6 ... pb! ... most reps at this weight
Exercise: Deadlift · 135 X 8 ... (w/u) · 225 X 6 ... (w/u) · 315 X 6 · 365 X 4 · 365 X 3 ... Damn
Exercise: 1-Arm Dumbell Rows · 110 X 6 · 120 X 6 ... pb! ... PB - heaviest weight for more than 4 reps! · 140 X 4 ... pb! ... PB - heaviest weight for more than 4 reps!
Exercise: Pull-Ups · 0 X 6 ... 90 lbs assist · 0 X 12 ... pb! ... 90 assist 2 drops
Good back day
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Post by Roger on Jan 18, 2009 7:58:59 GMT -5
DB Rows 140x4 Awesome job
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Post by fit on Jan 18, 2009 19:07:46 GMT -5
DB Rows 140x4 Awesome job For sure!
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Post by masterschamp on Jan 22, 2009 12:31:28 GMT -5
VERY impressive DB rows, Rich. Way to go, bro!
Keith
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Post by Rich on Jan 24, 2009 20:54:16 GMT -5
Thanks guys!! I knew those 140's would be good for something!
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Post by Rich on Jan 24, 2009 20:56:01 GMT -5
January 24, 2009 Back, Delts
Exercise: Bent Rows (reverse grip) · 95 X 12 ... (w/u) · 95 X 10 ... (w/u) · 135 X 6 ... (w/u) · 185 X 3 ... (w/u) · 225 X 6 · 225 X 6 · 225 X 6
Exercise: Smith Military Press · 65 X 8 · 95 X 10 · 135 X 6 · 185 X 6 · 225 X 1 ... LOL
Exercises: Pull-Ups/Seated Dumbell Press · 0/65 X 13/6 ... 140 lbs assist · 0/65 X 8/6 ... 90 lbs assist
Exercises: 1-Arm Dumbell Rows/Standing Dumbell Laterals/Dumbell Front Raise · 140*/35/25 X 5*/5/4 ... *pb! ... PB - most reps at this weight! · 140*/35/25 X 6*/5/5 ... *pb! ... PB - most reps at this weight!
Exercise: Hyperextensions -> Extended Set · 45->0 X 5->4 · 45->0 X 6->3
Worthy
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Post by mrky03 on Jan 25, 2009 14:59:42 GMT -5
EXCELLENT!!
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Post by Rich on Jan 30, 2009 17:39:26 GMT -5
January 29, 2009 Quads, Hams, Calves
Exercise: Leg Extensions · 70 X 10 ... (w/u) · 70 X 10 ... (w/u)
Exercise: Lying Leg Curls · 25 X 10 ... (w/u) · 25 X 10 ... (w/u)
Exercise: Smith Squats · 135 X 6 ... (w/u) · 185 X 6 · 185 X 6 · 205 X 6
Exercise: Smith Lunges · 135 X 8 · 135 X 7
Exercise: Good Mornings · 45 X 10 · 95 X 10 · 135 X 8 · 155 X 5
Exercises: Lying Leg Curls/Leg Extensions · 50/50 X 8/20 · 50/95 X 6/12
Exercise: Standing Calf Raises · 80 X 13 ... hanging a DB using the dip station · 100 X 11
Reasonable
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Post by fit on Jan 31, 2009 8:25:46 GMT -5
Good volume.
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Post by Roger on Jan 31, 2009 14:36:42 GMT -5
Going great Rich
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Post by Rich on Feb 5, 2009 22:24:57 GMT -5
February 5, 2009 Quads, Hams, Calves
Exercise: ATH Squats · 45 X 10 · 95 X 8 · 135 X 6 · 185 X 7 · 205 X 5 · 225 X 5
Exercise: Dumbell Lunges · 50 X 7 · 60 X 6 · 30 X 8
Exercise: Smith Squats · 205 X 7 · 225 X 4 · 225 X 4
Exercise: Leg Extensions -> Extended Set · 115->70->45->35->25 X 10->8->5->5->6
Exercise: Lying Leg Curls · 75 X 2 ... No good. Knee causing trouble on this.
Exercise: Standing Calf Raises -> Extended Set · 0->0->0->0 X 12->12->10->10 ... right leg->left leg->right leg->left leg
That'll do.
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Post by Roger on Feb 7, 2009 7:28:10 GMT -5
Good one Rich
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Post by Rich on Feb 7, 2009 17:55:34 GMT -5
February 7, 2009 Chest
Exercise: Flat Barbell Bench Press · 95 X 12 ... (w/u) · 135 X 10 ... (w/u) · 185 X 6 ... (w/u) · 225 X 3 ... (w/u) · 245 X 1 ... (w/u) · 275 X 4 ... last 2 with spot - hit the pin on the clean messed up the set · 245 X 4 ... DAMN IT!!!
Exercise: Incline Dumbell Press · 100 X 5 · 105 X 2 ... WTF!!!?!?!?! · 90 X 7 ... last one was forced
Exercise: Low Cable Flyes · 40 X 5 · 40 X 5
Exercise: High Cable Flyes · 50 X 6 · 40 X 6
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Post by fit on Feb 7, 2009 18:23:57 GMT -5
Sounds like that slip in the bench press got into your head. Shake it off.
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