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Post by Doug Parrish on Mar 2, 2007 11:50:17 GMT -5
Knee has held up very well through these 2 exercises.
Praise the LORD!!!!!!!!!!
Congrats on TWO PRS in ONE workout!
Two words: ICY HOT!
God Bless.
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Post by Rodney Rochester on Mar 2, 2007 16:33:30 GMT -5
Knee has held up very well through these 2 exercises. Praise the LORD!!!!!!!!!! Congrats on TWO PRS in ONE workout! Two words: ICY HOT! God Bless. You know your right. We'll see how it fares thoughout the rest of the week,lol. Thanks brother. GOD bless.
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Post by Rodney Rochester on Mar 6, 2007 10:52:36 GMT -5
MON. 3.5.07 Rotator cuff/Lion-Ox's Bench: 1x45x20 1x135x8 1x225x5 1x315x2 (pause) 4 Board bench: 1x405x1 1x455x1 1x505x1 (this one wasn't near as good in form or strength) (worried about trying to pause which is uneccessary on this for it may throw you out of groove like it did me) (my 4th piont of contact lifted off more than the space shuttle, lol.) (this link of the vid is posted b/c of the 2 bros of mine which asked for it) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0206.flvLow inc. flyes: (palms away) 1x20x5 1x55x5 1x65x5 1x70x5 (pr) 1x75x5 (new pr) (link of this last workset) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0202.flvSide laterals: (L-form) 1x30x8 1x35x8 1x40x5 (link of this last workset) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0203.flvCable french press: (elbow-high/progressive) 1x50x8 1x70x8 1x80x8 (new pr) (link of this last workset) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0204.flv(then burnout set) 1x50x16 Chain suspended push-ups: 2xmyselfx10 1xmyselfx9 (link of this last workset) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0205.flvAb crunches: (on swiss ball) 2x20x25 stretching Big shout out to Mike B. for holding the 4board. Big Ron for the lift offs and for staying close to non-forgiving, no excuse for being drained out of energy self tonight. And last but not least: Mrs. MAB for the vid. Oh, and a shout out to my other bros in the gym for the vids too. Pitiful form on the 4 board tonight, if it weren't for my close friends wanting to see this vid,it wouldn't have went up. Last weeks form was definitly a lot better and stronger. OH, well on to the 2 board. Flyes were outstanding tonight. I liked these better than my core work tonight. Shoulders were good to and maintained well. Tri work was awsome too. Always love the hard stability push I get from chain push-ups. Abs very much improved on this exercise, well done. Will be doing more vid documentation of my training passages. This will help keep me in better precision to meet my goals. Thanks for dropping in. Later, Rodney
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Post by vince148 on Mar 6, 2007 12:31:05 GMT -5
MON. 3.5.07 Pitiful form on the 4 board tonight, if it weren't for my close friends wanting to see this vid,it wouldn't have went up. Last weeks form was definitly a lot better and stronger. Later, Rodney At least the boards looked pretty.
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Post by Rodney Rochester on Mar 7, 2007 7:56:56 GMT -5
That they did, brother. LOL.
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Post by Rodney Rochester on Mar 7, 2007 7:58:51 GMT -5
WED. 3.7.07
No workout today guys and gals. Sleep deprivation has caught up w/me and I'm just about ready to hit the hay. Later, Rodney
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Post by Rodney Rochester on Mar 9, 2007 12:59:55 GMT -5
FRI. 3.9.07 Stiff-leg deads: (sumo/no belt/no straps) 1x135x8 1x225x5 1x315x1 3x365x1 s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0210.flv1x405x1 (link to this set vid) (for those woh haven't been keeping track- knees are unlocked due to healing knee injury) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0211.flvBent-over cable rows: (overhand grip/long handle d-bar/no straps) 1x50x20 1x100x8 1x150x8 1x200x8 (link to this work set) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0207.flv1x130x17 Bent-over cable row shrugs: (overhand grip/long handle d-bar/no straps) (2-3 sec pause) 2x200x8 (link to last work set) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0208.flvCompetition curl: (curl bar/progressive/no belt/no wraps) 1xbarx20 1x50x7 1x95x5 1x120x3 (link to last work set) (explanation of curl form below) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0209.flvHypers: 1xmyselfx8 1x50x8 1x70x8 Standing leg curls: (omne-leg) 1x70x8 1x100x8 Ab roller wheel: 2xmyselfx15 Rotator cuff/Lion-Ox's stretching Solo today. Double-up and chop-ups for missing Wednesday's w/o. Sumo deads were good and strong this morning. For those that haven't been keeping up with my passages; I keep my knees unlocked for reasons of a prior injury. When (in the future) I do regular sumo deads. I will drop my hips into a seated position. Cable rows were good and strong this morning. Will be adding a couple of more sets to this exercise in the near future. Comp. curls were good this morning for the triple. Yes, in the fed I lift in will allow you to slightly lean back. As long as you don't unlock your knees and no deep crouching foward. I'm sure some of you are wondering why I did these before hypers and leg curls. The reason is I wanted to concentrate on the curl and not my lower back and hams for stability and thus, the curl will not interfere w/the other exercises. Hypers were good today -- edging my way to my old max. Standing leg curls are something different that I throw in from time to time. Chopping down the reps and adding a set at the time for the ab wheel. Overall w/o was good and strong this morning. Made it through better than I thought, LOL. Later, Rodney
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Post by Rodney Rochester on Mar 12, 2007 19:01:45 GMT -5
MON. 3 12.07 Rotator cuff/Lion-ox's Bench: 1x135x8 1x225x5 1x315x1 (pause) (2 board press) 1x365x1 1x385x1 (wasn't feeling it today) (75% of 385) 3x290x5 (this was very good this evening) Low inc. flyes: 1x55x5 1x75x10 (PR IN REPS) (link to vid) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0213.flv(only shows 6 reps b/c internal mem. on camera was full and then put in card) 1x80x5 (NEW PR) (link to vid) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0212.flvSide laterals: (l-form) 1x40x6 (shoulders are spent) Cable french press: (elbow high/one arm) 1x80x8 (shoulders are spent here too) 1x50x20 Chain suspended push-ups: (noe today) Ab crunches on swiss ball: 1x30x25 stretching Worked in w/Mike B. and MAB. Some cool cats to w/o with. Another shout out to them for all their help. Wasn't feeling it on 2-board presses today. Maybe b/c I dropped 5 lbs. since this past Fri.. Oh, well there's always next week. Flyes were outstanding today -- new pr's to boot. Side lats, frrench press and chains were done -- shoulder stability was gone. Abs were very good. Overall, it was still a good w/o. Later, Rodney
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Post by Rodney Rochester on Mar 14, 2007 9:06:13 GMT -5
WED. 3.14.07
Bent-over cable rows: (overhand grip/no straps/lat bar) (stop to break momentum) 1x50x20 1x100x8 1x150x8 3x200x8 (regular tempo) 1x130x21
Bent-over cable row shrugs: (4 sec pause) 4x200x8 (regular tempo) 1x150x25
Competition curl: (curl bar) (do not count bar weight) 1xbarx20 1x50x7 1x90x1 1x130x1 1x80x9 1x50x16
Rotator cuff/Lion-Ox's
Bent-over twists: 2xmyselfx25
stretching
Solo today. Lat work was very good this morning. Traps were great too -- still feel a little soreness in them and my upper back from those flyes on Mon.. Messed up on curls today -- supposed to do multiple single sets w/10lbs less than last week and move up from that point, not add 10lbs and do 1 single. So, then, I decided to do 2 burn-out sets. Catch it up next week and be back on track. Abs were good today, too. Overall w/o was still good.
Later, Rodney
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Post by lovelace on Mar 14, 2007 14:42:17 GMT -5
Great work Rodney...how about posting those videos on here!
God Bless, Mike
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Post by Rodney Rochester on Mar 15, 2007 13:24:26 GMT -5
Great work Rodney...how about posting those videos on here! God Bless, Mike which one's, lol.
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Post by Rodney Rochester on Mar 16, 2007 11:01:16 GMT -5
FRI. 3.16.07
Romanian deadlifts: (no straps/no belt/at front of rack/no walkout) 1x135x8 1x225x5 1x315x3 1x405x3 1x500x3 (good for today)
Leg press: (no belt/not counting carrage/no knee wraps) 1x200x20 1x400x20
Hypers: 1xmyselfx8 1x50x8 1x80x8 (match pr)
Standing leg curls: 2x70x15
Ab roller wheel: 2xmyselfx15
stretching
Solo again this morning. Romans were very good this morning. Can't wait to see where this one goes. Felt like I night've had 8 in me at 500 -- but who knows. Sorry folks, but, I wont walk out no more that I have to. Hypers were good -- matched old pr today. Abs were good also today. Raining like crazy today. Some crazy weather all around here lately. Overall w/o was very good today.
Later, Rodney
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Post by Rodney Rochester on Mar 20, 2007 9:02:53 GMT -5
MON. 3.19.07 Bench: 1x135x8 1x225x5 1x315x1 2-Board bench: 1x385x1 3x300x5 Low inc. d.bell flyes: (palms away) 1x55x5 1x80x10 (new pr in reps) (link to this set) s93.photobucket.com/albums/l50/only1widowmaker/?action=view¤t=100_0215.flvRock 'n' rolls: (progressive) 1x30x12 1x35x12 1x40x12 1x30x20 Cable-crossover shrugs: (stop when squeezed for 2 sec pause) (progressive) 1x50x30 1x60x30 1x70x30 Swissball crunch: (stop @ crunch to break momentum) 2x40x25 stretching Juice is back in the gym -- great to see him back after his LOA. TC, Mike B., MAB and Eddie was in the house too. Big shout out to all of them for their help and spots tonight. 2 boards was no good tonight, but then, again; 2 boards has never been my strong point. Low inc. d.bell flyes were great tonight. Another pr in rep for this weight. Rock 'n' rolls were good tonight. Cable cross-over shrugs were very good tonight -- lots of pump and burn. Did this tonight instead of with back w/o day to prime the traps for what is yet to come for them. I'll put them into play w/back w/o next week and you'll see why as the weeks go on to progress into my training cycle. Abs were very good also. Overall w/o was very good tonight. Later, Rodney
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Post by Rodney Rochester on Mar 21, 2007 17:06:21 GMT -5
TUES. 3.20.07
Went walking in the neighborhood w/my wife this evening. Couldn't ask for a better day to walk. Sunny out, low 70's, no humidity. Neighbors were out and about through the neighborhood. Just a great day to be outside. Oh, 1 lap around = 1.1 mi/km.
Later, Rodney
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Post by Rodney Rochester on Mar 21, 2007 17:25:39 GMT -5
WED. 3.21.07
Paramount seated row machine: (progressive/each arm/no straps) 1x25x20 1x100x8 1x205x8 1x250x8 1x310x6 (pr -- that's the stack here too)
Chest supported row: (no straps) 2x90x12
Weight asst. chins: (no straps/full stretch and contraction) (stop at bottom to break any momentum) 1x115x12
Competition curl: (use curl bar/don't count bar weight) (reason is, I've found these bars weigh different) 1xbarx20 1x50x7 (wrist wraps) 7x100x1 (regular form/no wraps) 1x50x20
Bent-over twists: 3xmyselfx25
Rotator cuff/Lion-Ox's
stretching
Solo this morning w/a little rain out. Lat work was awsome -- good one this morning. Bis were great too -- back on track. Abs were good too. Overall, a very good w/o this morning.
Later, Rodney
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