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Post by Roger on May 1, 2009 14:38:42 GMT -5
Going great Rich
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Post by Rich on May 2, 2009 16:08:19 GMT -5
May 2, 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 1 ... (w/u) · 245 X 5 · 265 X 5 ... pb! ... Most reps at this weight! · 265 X 4
Exercise: Leg Press · 540 X 5 ... Had to stop the set - pulled something in my ribcage · 540 X 6 · 540 X 4 ... ribcage again. damn.
Exercise: Leg Extensions · 160 X 9 · 170 X 8 · 185 X 7 ... pb! ... Heaviest weight for more than 4 reps!
Exercise: Lying Leg Curls · 70 X 7 · 80 X 5 ... pb! ... Most reps at this weight! · 80 X 6 ... pb! ... Most reps at this weight!
Exercises: Leg Press Calf Extensions/Seated Calf Raises · 540*/125 X 11*/8 ... *pb! ... PB - most reps at this weight! · 540/125 X 10/8 · 540/125/100/75/50/25 X 8/8/5/6/5/12 ... AAAAAAAAAGGGGGGGGGH!!!!!
Good enough.
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Post by Roger on May 10, 2009 7:17:25 GMT -5
Great traiming Rich
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Post by nwtrnr on May 12, 2009 0:48:41 GMT -5
Just need to call you personal best, great work out pushing the envelope to get it done.
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Post by fit on May 19, 2009 20:21:49 GMT -5
How's it going Rich? Lifts look GREAT!
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Post by Rich on May 22, 2009 8:06:26 GMT -5
Still recovering from injury, so I have not been lifting. I guess we'll see where my strength is when I start back.
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Post by mrbeefy on May 22, 2009 11:19:32 GMT -5
Take it slow Rich. Recovery will come. Take advantage of the down time.
Keep us posted.
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Post by mrky03 on May 22, 2009 15:19:37 GMT -5
Injurys suck! Try to assess how you got injured so you can avoid making the same mistake again. It sucks but when you push things as far as we do sometimes its easy to go over the line.
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Post by Roger on May 24, 2009 6:33:42 GMT -5
Hang in there Rich, Come back bigger and better
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Post by Rich on Jun 14, 2009 19:46:02 GMT -5
Trained today for the first time in 3 weeks. Didn't use my software - I just wanted to get back in and see how everything felt.
Flat Bench warm up then 3 sets of 225 X 6
Universal Superset pec deck with chest press, 3 sets with progressively heavier weight
Incline DB 2 sets of 6 reps
Felt good to be back, but my rib is bugging me now. I'll take it slow.
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Post by Rich on Jun 14, 2009 19:48:13 GMT -5
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Post by fit on Jun 15, 2009 11:42:36 GMT -5
Nice! How much can the dog bench?
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Post by Rich on Jun 15, 2009 15:06:26 GMT -5
LOL! She benches twice her bodyweight!
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Post by Rich on Jun 15, 2009 15:06:41 GMT -5
June 15, 2009 Full body
Exercises: Deadlift/Lat Pulls/Bench Dips/Standing Dumbell Laterals/Cable Crunches · 135/90/0/15/90X 12/12/12/12/12 · 185/110/0/20/110 X 6/6/6/6/6 · 225/130/0/25/130 X 10/4/10/10/3 ... too heavy/too heavy · 225/110/0/25/70 X 9/3/10/10/10 ... still too heavy!/and I had to lie down and try not to die for about 10 minutes. · 185/70/0/20/70 X 10/10/10/10/8
First day of the Joe Gold circuit 8-week program. Not bad. Very nealy died after 2nd working circuit
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Post by Rich on Jun 18, 2009 15:27:43 GMT -5
June 18, 2009 Full body
Exercises: Seated Dumbell Press/Corner Barbell Rows/Leg Extensions/Seated Calf Raises/Hyperextensions · 30/45/40/45/0 X 12/12/12/12/12 ... (w/u) · 40/90/60/90/10 X 6/6/6/6/6 · 60/135/90/135/25 X 6/8/8/8/7 · 55/160/90/135/25 X 7/7/8/8/8 · 55/160/90/135/25 X 7/7/7/8/7
Day 4 of the Joe Gold special. Hard, but not as hard as day 3!
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Post by fit on Jun 19, 2009 20:08:11 GMT -5
Killer! What are the rests like between sets and then exercises?
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Post by Rich on Jun 19, 2009 21:12:48 GMT -5
No rest between exercises, 2 minutes max between sets. It is BRUTAL.
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Post by fit on Jun 19, 2009 21:20:50 GMT -5
woof!
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Post by Rich on Jun 20, 2009 13:18:39 GMT -5
June 20, 2009 Full body
Exercises: Hack Squat/Flat Flyes/Preacher Curls/Rope Pressdown/Crunch · 0/25/55/30/10 X 12/12/12/12/12 (w/u) · 90/35/75/50/25 X 6/6/6/6/6 (w/u) · 180/50/95/70/45 X 6/6/5/6/8 · 180/55/85/60/45 X 6/6/6/6/6 · 180/55/75/60/45 X 6/6/6/6/6
Cycle 2, Day 1 of Joe Gold Special. Good. Hacks felt a bit wierd.
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Post by Roger on Jun 21, 2009 5:26:19 GMT -5
You new training is very interesting Rich. Looks like it would be tough
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