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Post by fit on Aug 12, 2009 6:36:43 GMT -5
Hope you're well, Rich!
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Post by Rich on Aug 13, 2009 17:11:56 GMT -5
Feeling ok, thanks Chris!
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Post by Rich on Aug 13, 2009 17:12:11 GMT -5
August 13, 2009 Full body
Exercises: Deadlift/Lat Pulls/Bench Dips/Standing Dumbell Laterals/Cable Crunches · 135/90/0/25/90 X 12/12/12/12/12 ... (w/u) · 225/110/25/25/110 X 6/6/6/6/6 ... (w/u) · 315/110/45/30/110 X 6/6/9/6/6 · 335/120/45/35/120 X 4/8/8/5/6 · 315/120/45/30/120 X 5/8/10/5/4
C4D3. Good. My DL is improved.
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Post by fit on Aug 13, 2009 18:17:48 GMT -5
KILLER
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Post by Rich on Aug 15, 2009 15:12:50 GMT -5
August 15, 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 ... (w/u) · 65/180/100/160/40 X 7/6/7/7/6 · 65/180/100/160/40 X 6/5/6/7/5 · 65/180/100/160/40 X 6/6/5/7/5
C4D4. Happy with this one. Halfway done the 8 "week" plan now!
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Post by Rich on Aug 18, 2009 16:30:57 GMT -5
August 18, 2009 Full body
Exercises: Flat Barbell Bench Press/Upright Cable Rows/Lying Leg Curls/Leg Press Calf Extensions/Cable Wood Choppers · 135/50/25/180/20 X 12/12/12/12/12 ... (w/u) · 185/60/45/270/30 X 6/6/6/6/6 ... (w/u) · 265/80/75/430/50 X 5/8/7/11/6 · 265/90/85*/490/50 X 4/6/5*/10/6 ... Bonus PB on leg curls!/LOL@the way I make it 490. 6 45's, 2 10's a 25, a 115 lb db and a 60 lb db. Need more weight plates! · 265/100/85*/490/60 X 4/6/6*/10/5 ... Another PB on leg curls - reps!
C5D1. Really D2 but I switched them this week. Nice workout!
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Post by Rich on Aug 19, 2009 6:26:04 GMT -5
Swim:
500m in 20 minutes. Feel like I got hit by a truck. Nice.
Goal: 1000m in 20 minutes.
First time swimming for fitness since I was in university. So it's been about 20 years.
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Post by mrbeefy on Aug 19, 2009 10:46:00 GMT -5
Rich! I good friend of mine Valarie Waugaman (SIREN-American Gladiators) www.nbc.com/American_Gladiators/bios/siren.shtmlSwims ALL the time for her cardio. She hates treadmills, etc. She was also one of the top figure competitors at the Olympia. I wish I was a stronger swimmer myself, but I'm destined to do the treadmill, etc. Keep it up Rich!
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Post by Rich on Aug 19, 2009 11:06:22 GMT -5
Rich! I good friend of mine Valarie Waugaman (SIREN-American Gladiators) www.nbc.com/American_Gladiators/bios/siren.shtmlSwims ALL the time for her cardio. She hates treadmills, etc. She was also one of the top figure competitors at the Olympia. I wish I was a stronger swimmer myself, but I'm destined to do the treadmill, etc. Keep it up Rich! Thanks Frank. Long before I was a bodybuilder/weight trainer I was a swimmer. Lifeguarding got me through high school and I used to swim competitively (though not successfully ... lol). Then for a long time I would just swim lengths for fitness but stopped after university. I love it, and think it's a great way to do cardio - especially for someone like me who has been having joint problems! Ps ... YOU KNOW SIREN!!!?!?!??!
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Post by mrbeefy on Aug 19, 2009 13:18:46 GMT -5
Yea Buddy..I know Siren! Her restraunt is right across the street from my office in Cleveland! All her Figure Pics and Trophies are all over the restraunt! A little "dittie" about her: Director of Marketing, Valerie Waugaman, brings a graphic design degree, several years of experience in the Advertising industry, and four years managing the corporate Octane Café in Cleveland. She is also one of the top 10 IFBB Figure Pro's in the world and is one of the most recognizable names in the Fitness Industry. Valerie has been featured on the cover of Oxygen Magazine (Nov. 2006), Flex Magazine (2006 Swimsuit Edition cover), Muscle & Fitness Hers (May/June 2006), Cleveland Magazine (as one of Cleveland's 25 Most Interesting People), and she has been featured in numerous other Fitness magazines. Valerie is currently featured as "SIREN" on the NBC prime time series 'American Gladiators'. ..and if I can find it, I'll send you the pic of her and I "together" at the Arnold in Columbus.....she's giving me a "hug"!
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Post by Rich on Aug 20, 2009 19:51:35 GMT -5
August 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) · 200/75/85/70/45 X 6/6/6/6/7 · 220/80/85/70/45 X 4/5/6/6/6 ... Backrest slipped after 2nd rep. Bad scene. Have to make sure it's secure!! Moron./Bonus PB on flyes! · 180/80/85/70/45 X 4/6/6/6/7 ... Hacks not great today/PB on flyes again (reps)
C5D2. Good. Bonus PB on the flyes again!
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Post by Rich on Aug 21, 2009 7:03:42 GMT -5
August 21, 2009 Cardio
Exercise: Swim 700m in 20 minutes.
Goal of 1000m in 20 minutes should be no problem!
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Post by intenceman on Aug 21, 2009 20:39:25 GMT -5
Fun stuff Rich!
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Post by Rich on Aug 22, 2009 19:18:34 GMT -5
Went waterskiing today for the first time in all my 40 years of life. Spent about 45 minutes practicing with the boom, then getting up on the skis. Feels like I did a monster workout - all my muscles have that jelly feeling where you just KNOW if you had to run across the street to get out of the way of a car you'd get hit.
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Post by fit on Aug 23, 2009 18:44:59 GMT -5
So today... can you walk? /evil
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Post by Rich on Aug 23, 2009 20:52:06 GMT -5
So today... can you walk? /evil LOL. Just barely. Every time I have to go up or down stairs for some reason I try to think of ways to get out of it.
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Post by Rich on Aug 24, 2009 6:43:23 GMT -5
August 24, 2009 Cardio
Exercise: Swim 700m in 20 minutes.
Same pace as last time, but that's ok. I was damn tired going in.
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Post by Rich on Aug 26, 2009 8:39:56 GMT -5
August 26, 2009 Cardio
Exercise: Swim 700m in 20 minutes.
Same pace again, but that's fine. I seem to be just finding my rhythm again.
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Post by Rich on Aug 30, 2009 15:42:57 GMT -5
August 30, 2009 Chest
Exercise: Incline Barbell Bench Press · 95 X 12 ... (w/u) · 135 X 10 ... (w/u) · 185 X 6 ... (w/u) · 225 X 6 ... pb! ... PB - Most reps! · 245 X 4 ... pb! ... Plus one with a spot
Exercise: Flat Dumbell Press · 90 X 6 · 90 X 7 · 95 X 5 ... Plus one with a spot
Exercise: Pec Deck · 70 X 10 · 90 X 7 · 100 X 6
Not bad at all! I didn't even know I was hitting a PB on incline until I entered it!
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Aug 30, 2009 15:51:13 GMT -5
I keep wanting to do more swimming, especially since my foot has been bugging me. With my contacts though, I end up swimming like a dog..lol
I have to say how much I love Valerie...I need to make a trip up to try her restaurant
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