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Post by Rich on Feb 12, 2009 20:21:21 GMT -5
February 12, 2009 Quads, Hams, Calves
Exercise: ATH Squats · 45 X 12 ... (w/u) · 95 X 10 ... (w/u) · 135 X 6 ... (w/u) · 185 X 3 ... (w/u) · 225 X 6 ... pb! ... . · 245 X 4 ... pb! ... . · 245 X 5 ... pb! ... .
Exercise: Leg Press · 360 X 10 ... pb! ... . · 450 X 9 ... pb! ... . · 540 X 6 ... pb! ... .
Exercise: Leg Extensions · 115 X 12 · 160 X 10
Exercise: Good Mornings · 135 X 9 · 155 X 8 ... pb! ... . · 185 X 7 ... pb! ... .
Exercise: Leg Press Calf Extensions · 450 X 12 ... pb! ... . · 450 X 12 · 540 X 7 ... pb! ... .
Lets hear it for the new leg press!
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Post by intenceman on Feb 13, 2009 17:48:01 GMT -5
I love to see all those PBS!!! NICE work!
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Post by Rich on Feb 14, 2009 19:07:22 GMT -5
February 14, 2009 Chest
Exercise: Flat Barbell Bench Press · 135 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 2 ... Not today, apparently. · 225 X 8 ... If you can't beat 'em .... join 'em.
Exercise: Incline Smith Press · 225 X 3 ... Incline set too high · 225 X 4 ... Better · 225 X 2 ... Ooooooookay. Strength really down.
Exercise: Low Cable Flyes · 40 X 10 · 40 X 8
Exercise: Low Cable Flyes -> Extended Set · 50->40->30->20 X 5->3->4->3
Not entirely happy with the weight, but I feel good anyway!
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Post by nwtrnr on Feb 14, 2009 20:23:10 GMT -5
Moving some heavy weight great job!
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Post by Rich on Feb 15, 2009 14:45:02 GMT -5
February 15, 2009 Biceps, Triceps
Exercises: Standing Combo Bar Curls/Close-Grip Bench Press · 55/95 X 12/12 ... (w/u) · 55/95 X 10/10 ... (w/u) · 75/135 X 6/6 · 95/185 X 8/5 · 105/185 X 7/6 · 125/205 X 4/5
Exercises: Standing Dumbell Curls/Bar Pressdown · 45/70* X 5/7* ... *pb! ... PB - most reps at this weight! · 45/80* X 5/6* ... *pb! ... PB - heaviest weight for more than 4 reps! · 50/90* X 4/4* ... *pb! ... PB - heaviest weight for more than 4 reps!
Exercises: Cable Curls/Dips · 70*/0 X 5*/5 ... *pb! ... PB - heaviest weight for more than 4 reps! · 90*/0 X 6*/6 ... *pb! ... PB - heaviest weight for more than 4 reps!
GREAT workout!!
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Post by intenceman on Feb 16, 2009 10:25:13 GMT -5
More PBs! Nice!
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Post by Rich on Feb 16, 2009 10:54:18 GMT -5
Thanks intenceman!!!
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Post by Rich on Feb 17, 2009 10:33:14 GMT -5
February 17, 2009 Back
Exercise: Pull-Ups · 0 X 12 ... (w/u) ... 140 lbs assist · 0 X 10 ... (w/u) ... 140 lbs assist · 0 X 6 ... (w/u) ... 110 lbs assist · 0 X 7 ... 90 lbs assist · 0 X 7 ... 80 lb assist · 0 X 6 ... 70 lbs assist
Exercise: Deadlift · 225 X 6 ... (w/u) · 275 X 7 · 315 X 5 · 315 X 5 · 315 X 4
Exercise: Seated Rows · 210 X 4 · 210 X 5
Meat and potatoes.
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Post by fit on Feb 18, 2009 22:12:10 GMT -5
Nice volume with the deads- had to be feeling that!
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Post by Rich on Feb 19, 2009 7:28:35 GMT -5
Nice volume with the deads- had to be feeling that! Thanks Chris - I really was!
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Post by Rich on Feb 21, 2009 16:49:56 GMT -5
February 21, 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 3 ... Better than last week! Need 4 though to tie a PB. · 275 X 2 ... OK, OK. Need to lower the weight for the next set. · 245 X 4
Exercise: Incline Dumbell Press · 95 X 4 ... Higher incline · 95 X 4 ... Lowered the incline, but didn't realize the bench was too close to the smith. Argh.
Exercise: Incline Flyes · 60 X 5 ... pb! ... PB - heaviest weight for more than 4 reps!
Exercise: Incline Flyes -> Extended Set · 65*->50->35 X 4*->3->3 ... *pb! ... PB - heaviest weight for more than 4 reps!->.
Been sick for almost a week. 1st day back. Not bad considering!
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Post by Rich on Feb 22, 2009 18:53:58 GMT -5
February 22, 2009 Biceps, Triceps
Exercises: Standing Combo Bar Curls/Close-Grip Bench Press · 55/135 X 12/10 ... (w/u) · 55/135 X 10/10 ... (w/u) · 75/155 X 6/6 ... (w/u) · 105/185 X 3/3 · 125*/225 X 5*/6 ... *pb! ... Nothing like hitting a PB in a compound set! · 125/225 X 5/5
Exercises: Cable Curls/Rope Pressdown · 90/50* X 4/8* ... *pb! · 70/70* X 8/5* ... *pb!
Exercises: Standing Dumbell Curls/1-Arm Dumbell Extension · 45/25 X 6/10 · 50/35 X 5/5
Very acceptable!
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Post by nwtrnr on Feb 24, 2009 14:08:00 GMT -5
Excellent, keep moving up !
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Post by Rich on Feb 24, 2009 19:12:32 GMT -5
February 24, 2009 Back
Exercise: Deadlift · 135 X 12 ... (w/u) · 135 X 10 ... (w/u) · 225 X 6 ... (w/u) · 275 X 3 ... (w/u) · 315 X 1 ... (w/u) · 365 X 4 · 380 X 2 ... DAMN IT!!!! I lost my focus coming up for #3. This would have been a PB. · 315 X 6
Exercise: Pull-Ups · 0 X 7 ... 70 lbs assist · 0 X 7 ... 70 lbs assist · 0 X 6 ... 70 lbs assist
Exercise: Straight-Arm Pulldowns · 50 X 7 · 70 X 5 · 70 X 5
Exercise: 1-Arm Dumbell Rows · 140 X 4 · 120 X 6
Exercise: Hyperextensions · 0 X 12 · 0 X 10
Not bad - a PB attempt is almost as good as a PB. 2 more reps and I'd have had it. Next time!
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Post by fit on Feb 25, 2009 19:47:50 GMT -5
You'll be pulling 400 soon!
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Post by Rich on Feb 26, 2009 19:39:13 GMT -5
February 26, 2009 Quads, Hams
Exercise: ATH Squats · 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) · 245 X 6 ... pb! ... . · 255 X 5 ... pb! ... . · 265 X 4 ... pb! ... .
Exercise: Hack Squat · 180 X 5 · 180 X 5 ... Better. Go lighter next time.
Exercise: Leg Press · 450 X 10 · 540 X 6 ... That's all the 45's I own! · 540 X 8 ... pb! ... . · 180 X 70 ... Wow. I was going for 100 but my lower back had other ideas.
Started low rep, then decided to go for volume mid way, then decided to REALLY go for volume!
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Post by Rich on Feb 28, 2009 17:10:30 GMT -5
February 28, 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 3 · 255 X 5
Exercise: Incline Dumbell Press · 100 X 6 · 105 X 4 · 110 X 3 ... All 3 with a spot. Disappointing.
Exercise: Low Cable Flyes · 50 X 7 ... pb! ... PB - most reps at this weight! · 60 X 5 ... pb! ... PB - heaviest weight for more than 4 reps!
Exercise: Low Cable Flyes -> Extended Set · 60->50->40->20 X 4->4->3->4
And done.
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Post by Roger on Mar 7, 2009 6:52:16 GMT -5
Looking good Rich
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Post by Rich on Mar 8, 2009 11:22:40 GMT -5
March 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) · 255 X 1 ... (w/u) · 280 X 4 ... pb! ... last rep needed a spot off the bottom. · 315 X 1 ... Slow negative only - doesn't count. Nice to be under that weight though! First time. · 265 X 4
Exercise: Incline Smith Press · 225 X 3 · 185 X 6 · 185 X 6
Exercise: Incline Cable Flyes · 50 X 6 · 60 X 5
Exercise: Incline Cable Flyes -> Extended Set · 60->40->30->20 X 5->3->3->4
Going to go lighter for a few weeks, then come back to heavy.
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Post by Roger on Mar 11, 2009 4:51:25 GMT -5
280x4 Awesome job Rich
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