jason
Junior Member
Posts: 72
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Post by jason on Mar 21, 2007 19:41:18 GMT -5
Thats alot of great work .Your strong as an ox ..Jason
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Post by Rodney Rochester on Mar 23, 2007 11:09:32 GMT -5
Thats alot of great work .Your strong as an ox ..Jason THANKS FOR THE PROPS BROTHER, AND THANKS FOR DROPPING IN. ;D
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Post by Rodney Rochester on Mar 23, 2007 11:09:51 GMT -5
FRI. 3.23.07
1/4 Squats: (progressive/no belt-knee or wrist wraps) 1x135x20 1x225x8 1x315x8 (knee and wrist wraps/no belt) 1x405x5 1x455x8 1x505x8
Romanian deadlift: (no belt/no straps) 1x405x5 1x455x2 (getting dizzy)
Hypers: 1xmyselfx8 1x50x8 1x90x8 (new pr)
Standing leg curl: 3x70x15
Ab roller wheel: 3xmyselfx15
stretching
Solo. 1/4 Squats were very good this morning. Incorporating these back in after a long lay-off. Not too bad on these for today. Romanian deads were good today. Started getting really dizzy in the 455 set. This is why, when I deadlift -- I use a spotter or the power rack. Hypers were awsome today w/new pr. I'll catch vids of these next w/o. Standing leg curls were very good today. Abs were very good also. Really pleased and impressed that my knee held up through it all. I guess the man upstairs has got my back today, lol. See how it fares through the rest of the week. Overall, my w/o was outstanding today.
Later, Rodney
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jason
Junior Member
Posts: 72
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Post by jason on Mar 23, 2007 15:01:56 GMT -5
Hey Rodney do you know Ryan Rigdon ? I think he is going to be staying with me for our next meet in washington .
Again great work my man keep it up . Jason
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Post by Rodney Rochester on Mar 25, 2007 9:06:46 GMT -5
Yup! I know him . . . good bro here how long have you known him brother?
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jason
Junior Member
Posts: 72
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Post by jason on Mar 25, 2007 15:46:03 GMT -5
I only know Ryan because Im a mod @ wwwironasylumgym.com and he has a log over there and a few other places .I have been talking with him on and off for the last year or more . Do you guys lift together ? Its kinda funny when he post on his log its alot of the F word and stuff and you think hes some kind of big bad tough guy ,but when you talk with him on the phone hes sounds like the most humble guy lol. Ryan Is a very cool guy And Im looking forward to him staying with me in Washington . Jason
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Post by Rodney Rochester on Mar 27, 2007 17:16:17 GMT -5
I only know Ryan because Im a mod @ wwwironasylumgym.com and he has a log over there and a few other places .I have been talking with him on and off for the last year or more . Do you guys lift together ? Its kinda funny when he post on his log its alot of the F word and stuff and you think hes some kind of big bad tough guy ,but when you talk with him on the phone hes sounds like the most humble guy lol. Ryan Is a very cool guy And Im looking forward to him staying with me in Washington . Jason Yeah, he's a cool bro, but, I don't get to talk to him much anymore but I still post up in his board, LOL.
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Post by Rodney Rochester on Mar 27, 2007 17:16:38 GMT -5
MON. 3.26.07
Rotator cuff/Lion-Ox's
Bench: 2x135x8 1x225x5 (wrist wraps) 1x315x1 (w/weight releasers and belt) 1x315 (+25lbs each)x1 1x315 (+45lbs each)x1 1x315 (+70lbs each)x1
3 Board bench: (wrist wraps/no belt) 1x315x5 (this was a throw-in)
Low-inc. d.bell press: (palms facing @ 45deg) 1x100x10 1x70x16
Rock 'n' rolls: 1x35x12 1x40x12 1x45x12 1x35x20
Cable cross-over shrug: (stop each rep for 3 sec squeeze) 1x70x25 1x80x25 1x90x25
Swiss ball crunch: (stop @ crunch to break momentum) 3x40x25
stretching
Had some good folks to lift w/in the gym this evening. Just "N" and TC. MAB, Mike B., an Juice was in the house too. As well as the Superman crew. Great bench work w/weight releasers this evening (for not doing them in over 2 years). Worked in w/Just "N" and TC on bench. Low inc. presses were good tonight. Eventhough the additional throw-in of the board presses-- took away from these, but, that's cool-- hit 'em hard and heavy next w/o,LOL. Rock 'n' rolls toated my tris tonight. Didn't shift cable cross-over shrugs to back day this week, my bad. Crunches were very good too. Never-the-less, overall w/o was great. Thank God I'm a countryboy. Shout outs to TC, Just 'N' for letting me work in w/them. To Juice and the Superman crew for the spots.
Later, Rodney
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Post by Rodney Rochester on Mar 28, 2007 11:36:50 GMT -5
WED. 3.28.07
Paramount seated machine row: (stop @ top to break momentum/no straps) 1x25x20 1x100x8 1x205x8 4x250x8
Chest supported row: (no straps) 3x90x12
Competition curl: (curl bar/don't count bar/extra wide grip) 1xbarx20 1x50x8 (regular grip/wrist wraps) 6x105x1 (regular form) 1x60x17
Rotator cuff/Lion-Ox's
stretching
Solo this morning. Back work was very good this morning. I could tell instantly my tris were still very sore-- from Monday's w/o. This good though -- it made my lats and bis work for it today. Curl work was good this morning. Starting to stabilize and that's a good thing. Overall w/o was very good this morning. Shift some exercises and adjustments will be made-- to back day next week.
Later, Rodney
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Post by Rodney Rochester on Mar 30, 2007 21:07:11 GMT -5
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Post by Rodney Rochester on Apr 4, 2007 20:10:20 GMT -5
MON. 4.2.07
Rotator cuff/Lion-Ox's Bench: 2x135x8 1x225x5 1x315x1 (weight releasers/and belt) 5x315(+45each)x1
Low inc. d.bell press: (palms facing @ 45deg) 2x100x8 1x70x17
Rock 'n' rolls: 1x40x12 1x50x12
s/s with
Swiss ball crunch: 2x40x25
stretching
Superman crew was here this evening. They worked in w/some spotting. Big shout out these young men. MAB & Mike B was in the house too. Felt great spiritually, but lacked a lot of energy I needed. Sorry, firsthand to the brothers the needed to see vid of proper technique of rock 'n' rolls. Will get you all the vids when I return to the gym. That's my bad. These young bros of the superman crew (about 5 in all) ages ranging from 17 to 22 are very strong and very inspiring and eager to learn more powerlifting to blend into their b/b. Me and my bros kinda watch over them b/c they're kinda like babies learning to walk,LOL. They do show some good promise, though. My joints seem to be excessivly aching this past week and my energy has been low. That's my "Q" to back off, LOL. So, I'll take the rest of this time off until the meet on the 13th. This will give me a chance to catch up on my walking.
Later, Rodney
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Post by ernie on Apr 4, 2007 21:03:56 GMT -5
Nice lifting there my man! looking strong!
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Post by Rodney Rochester on Apr 5, 2007 16:44:07 GMT -5
Nice lifting there my man! looking strong! Thanks brother -- good to see you again.
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Post by Rodney Rochester on Apr 5, 2007 16:48:58 GMT -5
THURS. 4.5.07
Walked treadmill 1.1 m/km this morning. Not too bed boring walking treadmill as usual. Came in not only to do catch up on my walking, but, to get a couple of inst. vids made for the few bros that had asked me about a couple of exercises I'd been doing as of late.
Later, Rodney
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Post by Rodney Rochester on Apr 5, 2007 16:49:37 GMT -5
THURS. 4.5.07
Walked treadmill 1.1 m/km this morning. Not too bad; boring walking treadmill as usual. Came in not only to do catch up on my walking, but, to get a couple of inst. vids made for the few bros that had asked me about a couple of exercises I'd been doing as of late.
Later, Rodney
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