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Post by Rich on Apr 5, 2009 15:47:34 GMT -5
Thanks guys, as usual, for the support and encouragement! I am turning 40 on the 12th of April and I REALLY WANT to single 315 on flat bench before that happens.
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Post by Rich on Apr 6, 2009 19:52:41 GMT -5
April 6, 2009 Biceps, Triceps
Exercises: Close-Grip Bench Press/Standing Combo Bar Curls · 135/55 X 12/12 ... (w/u) · 135/55 X 10/10 ... (w/u) · 155/65 X 6/6 ... (w/u) · 185/105 X 3/3 · 225/105 X 6/6 · 255/105 X 4/6 ... Tied PB! · 255/105 X 4/6 ... SO close!
Exercises: Seated 2-Arm Dumbell Extension/Standing Dumbell Curls · 85/40 X 6/5 · 85*/40 X 8*/5 ... *pb! ... PB - most reps at this weight!
Exercises: Rope Pressdown/Cable Curls · 70/45 X 5/6 · 70/50 X 5/9
Nice arm day.
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Post by intenceman on Apr 7, 2009 21:21:42 GMT -5
Very strong, nice PB's!
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Post by mrky03 on Apr 8, 2009 14:00:44 GMT -5
Wow Rich, looks like you're really getting strong on all that new gym equipment! Nice!
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Post by Rich on Apr 9, 2009 17:04:28 GMT -5
April 9, 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) · 335 X 4 · 335 X 4 · 335 X 5 ... Good set. Really pushed it.
Exercise: Pull-Ups · 0 X 6 ... 70 lbs assist · 0 X 7 ... 70 lbs assist · 0 X 5 ... 70 lbs assist
Exercise: Straight-Arm Pulldowns · 70 X 5 · 70 X 6 · 70 X 5
Exercise: 1-Arm Dumbell Rows · 120 X 6 · 120 X 6
Exercise: Hyperextensions · 0 X 8 · 0 X 10
Good one! Haven't dl'd in 2 months, so I had to fight to keep it "light" - I was dying to go heavier
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Post by Roger on Apr 10, 2009 11:19:25 GMT -5
Good job Rich
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Post by mrky03 on Apr 10, 2009 15:14:42 GMT -5
Good job Rich! Sometimes its good to show some restraint!
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Post by Rich on Apr 11, 2009 13:19:59 GMT -5
April 11, 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) · 275 X 1 ... (w/u) · 295 X 1 ... (w/u) ... 1 rep max!! · 315 X 1 ... No. Slightest spot at 1/4 rep. Damn. · 225 X 10 ... May as well go for reps. · 245 X 6
Exercise: Incline Dumbell Press · 105 X 6 · 105 X 6
Exercise: High Cable Flyes · 50 X 10 ... pb! ... PB - most reps at this weight! · 60 X 9 ... pb! ... PB - heaviest weight for more than 4 reps! · 70 X 5 ... pb! ... PB - heaviest weight for more than 4 reps!
Failed on my goal to single 315, but 295 was a new 1RM, and the rest was great!!
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Post by nwtrnr on Apr 11, 2009 15:44:15 GMT -5
Great job on the pb high cable flies are tough to control at that weight, 295 is also very good, 315 is just around the corner! Dumbell press very impressive. Getting into the power lifting range now you mass should go way up.
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Post by Tim Wescott on Apr 12, 2009 6:50:54 GMT -5
Big bench and db incline numbers Rich.....nice going!! #arockon6ha#
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Post by mrky03 on Apr 12, 2009 11:02:50 GMT -5
Way to go Rich!
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Post by Rich on Apr 17, 2009 16:41:06 GMT -5
April 17, 2009 Delts, Abs
Exercise: Seated Dumbell Press · 40 X 12 ... (w/u) · 40 X 10 ... (w/u) · 50 X 6 ... (w/u) · 65 X 3 ... (w/u) · 80 X 1 ... (w/u) · 85 X 6 ... pb! ... Most reps at this weight. · 90 X 5 ... pb! ... Heaviest weight for more than 4 reps. · 90 X 4
Exercise: Standing Dumbell Laterals · 40 X 6 · 40 X 6
Exercise: Dumbell Front Raise · 25 X 8 ... pb! ... Most reps at this weight. · 30 X 6 ... pb! ... Heaviest weight for more than 4 reps.
Exercise: Hanging Leg Raises · 0 X 14 ... pb! ... 30 secs rest · 0 X 11 ... 30 secs rest · 0 X 9 ... 30 secs rest
Exercise: Swiss Ball Crunch · 0 X 11 ... 30 secs rest · 0 X 9 ... 30 secs rest · 0 X 9 ... and done.
Quick and dirty. Lots of PBs!
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Post by intenceman on Apr 17, 2009 17:01:14 GMT -5
Nice job, esp the DB presses!
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Post by Roger on Apr 18, 2009 5:00:04 GMT -5
Training looking great , Rich
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Post by fit on Apr 18, 2009 6:05:54 GMT -5
90lb presses. Awesome.
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Post by Rich on Apr 23, 2009 20:13:18 GMT -5
April 23, 2009 Quads, Hams, Calves
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 6 · 225 X 6 · 225 X 6
Exercise: Leg Extensions · 160 X 8 · 160 X 8 · 160 X 8
Exercise: Leg Press · 450 X 8 · 540 X 6 · 540 X 8
Exercise: Lying Leg Curls · 45 X 10 · 55 X 8 · 65 X 6
Exercise: Leg Press Calf Extensions · 540 X 6 · 540 X 8 ... pb! ... PB - most reps at this weight! · 540 X 10 ... pb! ... PB - most reps at this weight!
Exercise: Seated Calf Raises · 160 X 8 ... pb! ... PB - heaviest weight for more than 4 reps! · 180 X 4 ... pb! ... PB - heaviest weight for more than 4 reps!
Exercise: Seated Calf Raises -> Extended Set · 160->115->70->45 X 7->8->7->7
Nothing special, but worth it.
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Post by Roger on Apr 26, 2009 7:01:44 GMT -5
Great Leg Day Rich
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Post by Rich on Apr 30, 2009 18:21:13 GMT -5
April 30, 2009 Chest
Exercise: Incline Dumbell Press · 50 X 12 ... (w/u) · 50 X 10 ... (w/u) · 75 X 6 ... (w/u) · 90 X 3 ... (w/u) · 100 X 1 ... (w/u) · 110 X 4 ... pb! ... PB - heaviest weight for more than 4 reps! · 100 X 7 ... Good set!
Exercise: Decline Smith Press · 225 X 10 · 245 X 7 ... pb! ... PB - heaviest weight for more than 4 reps! · 265 X 5 ... pb! ... PB - heaviest weight for more than 4 reps!
Exercise: Flat Flyes · 50 X 7 · 50 X 5
Exercise: Dips · 0 X 7 · 0 X 7
Good enough. VERY happy with the incline db's!
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Post by intenceman on Apr 30, 2009 22:16:26 GMT -5
I like all the PB's! Nice work!
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Post by fit on May 1, 2009 8:30:47 GMT -5
You never let down- always growing. Nice.
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